Friday, December 19, 2008

Yo yo yo

Hey everybody! Just wanted to drop everyone a line to let you know where I've been and where I'm headed on my journey.

The last month and a half has been a killer on me. I've been working lots of overtime and been dealing with much stress. My company has a deadline of December 31st to get a demo of the product we're working on out the door, so we're in a sprint to make that happen. As a result, I have let my workout routine slide. Scratch that, it's been non-existent for the past month. I mentioned in my last post that I recently started some new medications. One of them has the side effect of somnolence, which basically means that I need more sleep (about 9.5 hours a night) before I can feel rested, and it's really hard to get out of bed in the morning. So working out in the mornings is going to be hard when I get back into it.

I haven't gained any weight (still 198) which is great. I do think I've traded a tiny bit of muscle for fat, so that's a bummer, but I don't think it's a lot of weight (maybe 5 pounds). I don't have any trouble putting on muscle so I'm not too concerned.

I have some new goals for my life and my fitness. Starting January 1st, I am cutting all alcohol out of my diet (again). I feel that the last alcohol fast I did in September really helped me to break some bad habits I had developed. This time I'm going for at least a month, but I'm shooting to pretty much remove alcohol from my life permanently. With that out of the way I should be able to get more restful sleep which will allow me to get back in the gym in the mornings. I will also be doing Crossfit again, as it's the toughest, most effective, and most fun way of getting fit that I've found. When I was doing pure strength training by myself at the gym I was not having fun. It bored me to tears. So I'm hoping that rejoining my CF affiliate will respark my desire to get and stay fit.

My goal for the rest of this year is simply not to gain any weight. With Christmas and New Year on the horizon I won't really have much time to focus on exercise, so this is a reasonable compromise. Just gotta watch what I put in my mouth, then get back on the wagon Jan 1st.

I hope to start blogging more consistently in the new year as well, as I know it has helped me immensely throughout this past year. I honestly could not have gotten as far as I have without all the support and comraderie I've received from everyone. Good luck to you all, and merry Christmas.

Wednesday, November 12, 2008

Status update

Wow, I hadn't realized that it's been almost a month since my last post. Time flies when you're busy as all get-out. At work we're currently in a sprint to get a prototype of our new project ready by Thanksgiving so that it can be demoed at the end-of-year shareholders meeting. So I've been spending a lot of time at work, which can be pretty draining mentally. I am still doing my strength training program, although not as consistently as I would like. I'm still getting stronger though, so it's not a big deal at the moment. I'm still right around 197-200 pounds, but my muscles are definitely growing and I feel much more solid. Diet has been iffy at best, though. Not that I'm eating too much, but I'm eating too little, and I've been lacking variety lately. My doctor put me on some new medications that make me not very interested in food, so I've been having to force myself to eat throughout the day, which is not very fun. I've been drinking a lot of milk to substitute the lack of calories from real food, which works out alright but is not a good long-term solution. I'll have to figure something out.

Just wanted to give you guys an update on where I'm at. Hopefully after the new year comes I'll have more free time to devote to this.

Wednesday, October 15, 2008

Change of goals and reflection

Hey everyone. It's been pretty quiet up in the FAT coalition, myself included. I'm not sure what the deal is, but I just haven't felt like blogging at all. It's not that I'm falling off the wagon or anything, I just haven't had a lot to say. But I do have some new things going on that I'd like to share.

I've shifted my focus from weight-loss into strength-gain. My body was being stubborn with my previous workout and eating programs, so I figure it's time to change it up. I'm currently doing Mark Rippetoe's Starting Strength program. I will continue doing it until I stop making progress. On this program (and any real strength program) progress is defined simply by adding weight each session. I want to get my back squat up to at least 300 pounds, and my deadlift up to 400, which I think is doable by year's end. I'm not too concerned about losing weight right now, as I will need additional calories in order to continue to get stronger. Once I reach the limits of this program I will change up my approach, as deemed necessary.

I'm also doing a form of intermittent fasting during the week. Basically, I don't eat anything from midnight to 4PM, and then I do eat from 4PM to midnight. So I have an 8 hour eating window, which allows me to have larger, more satisfying meals, while also keeping calories in check. There's also a host of other benefits that fasting provides (better nutrient partitioning, reduced inflammation, improved insulin sensitivity). I've done it for 2 days thus far (on my 3rd day today) and it's been pretty nice. I thought it would be hard, but it's not really, as long as I stay busy and don't mistake boredom for hunger.

October 18th is officially my one-year anniversary of attempting to get fit. At least, it was my very first weigh-in that I have recorded in my spreadsheet. In one year, I've lost over 30 pounds, reduced my blood pressure from stage-1 hypertensive to normal, eliminated pain in my legs and acid reflux, and have gotten way stronger. Not too bad of a result, seeing as though all I did was fix my diet and add exercise to my lifestyle. I've learned an immense amount of information throughout this journey. Maybe I'll do a post later for anyone interested in starting out, but unsure of how to proceed.

That's it for me. Everyone who's slacking off out there, post a blog and let us know what's up, even if it's bad.

Wednesday, October 1, 2008

Thoughts on carb cravings

Hey all. Sorry for not posting more frequently. I just haven't had a whole lot to say. I've been eating pretty well lately, but I've been having some nasty sugar cravings lately. I've fought off most of them, but there have been a few times where I broke down. I'm not really sure where these are coming from, since 90% of the time I eat only healthy stuff (meat, fruit, vegetables, nuts, seeds, and some milk and whole grains). So I'm not really causing myself to have the "sugar rollercoaster" like I used to, and all the fat I eat keeps me very satiated. It's almost like a drug craving. I used to smoke, and I've noticed that the sugar cravings are almost precisely the same feeling as the urge to smoke. My body and brain are still not free from their physical addiction to sugar. What probably needs to happen is for me to remove any refined carbohydrates from my diet, and increase my fibrous carb sources so that my body will get reacquainted with a lower carb way of life. I think the few times that I've given in are only serving to increase the cravings rather than to actually satiate them.

This weekend was great. I worked out on Saturday and Sunday, although Sunday was just playing basketball and handball with my buddy. My hands are pretty much healed up now from the damage I did last week, so I can do pull-ups again. I haven't had a chance to workout yet this week due to work, but I plan on getting a workout in tonight. 5x5 back squats for the win. I didn't get an accurate weigh-in this morning (I forgot to weigh myself before I ate breakfast) but I'm averaging about 197.5, so it's coming down slowly. I need to simply reign in my calories a tiny bit, and increase my activity a tiny bit, and I'll be fine.

Friday, September 26, 2008

Death of seasons

Today's Weigh-In: 198.8 lbs.
5-Day Average: 198.8 lbs.

I'm still here, and feeling much better overall since my last post. I still have some sniffles but nothing that will prevent me from working out. I've worked out 3 days this week so far, with one more scheduled for tomorrow. I had hoped to get a total of 5 workouts this week, but I had to come into work early yesterday and was busy all night afterwards. But 4 is better than the 2 I've been getting the past few weeks. I feel good, too. Healthy, no injuries (knock on wood), not too sore, and really just enjoying my workouts. The weather is amazing right now (not too hot, not cold), which brings my spirits up. The smell of fall is in the air, and I love it. Granted, we don't really get the full autumn experience here, but there's definitely a difference that I enjoy a lot.

My eating has been really good, but for some reason I'm just not dropping much weight. I'm hoping that the added activity will start to chip away at the pounds. I know it will, as long as I can stay consistent both in the gym and in the kitchen. Being spotty with either one will derail any success I might enjoy, especially now that I have less weight to lose.

I'm going to be honest: I've been lazy this summer. But I'm coming up on one year in this journey, so it's time to put my nose to the grindstone. I want to be at my goal by the end of the year, but that's not going to happen by being lackadaisical about my eating or my fitness. It's going to take focus and sweat, and some blood too (I ripped my hand this morning doing 120 pull-ups, so there's already blood involved). Let's go get some.

Monday, September 22, 2008

Sick and tired

Today's Weigh-In: 198.6 lbs.
5-Day Average: 199.12 lbs.

Sorry for the long gap in between posts. I got the flu that's been going around last Wednesday, and I'm still feeling a bit under the weather. Needless to say I didn't get to work out much, unfortunately. I didn't lose any weight this week, but I didn't gain any either. I'm feeling much better today, all I have now is a sore throat and messed up sinuses, but no aches or fever. I did work out this morning, and it wasn't too bad. I'm pretty sick and tired of being unable to maintain a consistent workout schedule. I want to be able to maintain a good physical capacity, but it seems that for a while now something always happens to me when I get motivated that takes me out of the game. I'm hoping that this sickness is the last thing for a while, because it's just driving me crazy.

We have a new employee at my work, so my boss is taking us all out to lunch to get acquainted. I'll need to make good choices and make sure my calories are in line with my goals.

I still haven't had any alcohol in over 2 weeks, and I can definitely feel the benefits on my body. I feel less groggy, and I sleep better, although I do miss being able to go and have a couple of beers with dinner to just relax and hang out. Oh well, only a week and a half left of my alcohol fast.

Monday, September 15, 2008


Today's Weigh-In: 198.4 lbs.
5-Day Average: 199.2 lbs.

Woohoo! I actually lost weight on a weekend. Not that my eating was particularly great, but I just didn't eat a lot. I also didn't drink any alcohol, which I'm sure helps out. According to my 5-day average I'm down 2 pounds from last Monday, so I'm pretty stoked. If this keeps up I may extend my alcohol fast past the end of the month. We'll see how it goes.

My knee looks to be pretty much healed up; I'd say about 95%, as it still hurts a little bit if I do a lunge motion or stretch. I did a full Crossfit workout this morning that included power cleans and squats without any issue. I'm really happy about that, because it means I can finally get back to a solid routine and be consistent with it. Consistency is absolutely key for me (and for most other people, I would imagine).

I've got an awesome day of eating lined up: lots of fruit, veggies, and meat. I stocked the fridge with massive quantities of meat over the weekend, so I'll be trying out some new recipes. Pulled pork with homemade peach barbecue sauce is the first one I'll be testing out. Should be tasty.

Thursday, September 11, 2008

Getting better

Today's Weigh-In: 200.6 lbs.
5-Day Average: 199.65 lbs.

Bah. I screwed up big-time in the food department yesterday. I got a massive sugar craving (which I usually don't get) and I caved to it. Then I ate fast food for dinner, way too many calories and carbs (you can check my fitday log for details, I've put a link in the sidebar). Came in at 3100 calories for the day. To make up for it I will be eating less today, and also skipping my scheduled cheat meal tomorrow.

My knee is feeling about 80% better now, so I'll be in the gym tonight and tomorrow to see how it goes. One the one hand I really want to get back to working out hard, but on the other hand I don't want to put too much stress on it until it's ready. I'll attempt some light weighted squats and see how that feels, and probably some deadlifts too. If that goes well then I'll do a Crossfit workout tomorrow morning, and then if I still feel good I'll finish out the week with a Crossfit workout on Saturday. That will put me at 4 workouts this week, which, although 1 short of my goal, isn't too bad considering the circumstances.

Wednesday, September 10, 2008

Good times

Today's Weigh-In: 199.6 lbs.
5-Day Average: 199.88 lbs.

So far, I've got 2 days of perfect eating behind me. Less than 2200 calories a day, with lots of fresh vegetables and fruit, very little starch/grains, and no sugar. And since I'm not drinking, I don't have to worry about those bonus calories coming back to bite me. I've even been consistent in taking my vitamins and supplements, which is rare for me. You could say my nutrition has been absolutely perfect.

My knee still hurts, but it's starting to feel better. I've been doing stretches meant to loosen it up, and I've also been foam rolling my thigh, which helps a lot (but hurts a lot when I'm doing it). I've been taking 6 grams of fish oil per day, which I also think is helping reduce inflammation. I did get a chance to work out yesterday, and I noticed that when I get a good warm-up that my knee doesn't hurt so severely that I can't use it. That's good news, as it means I can go back to my regular workouts (although I'll make sure to take it a bit easy and watch for any pain).

My average is moving down, so I know that this is working. Slowly but surely I will reach my goal.

P.S. I've started using FitDay (instead of SparkPeople) to track my food intake. You can check out my daily diet at

Monday, September 8, 2008

Long one

Today's Weigh-In: 200.4 lbs.
5-Day Average: 200.9 lbs.

Hi everybody. I've been meaning to make a new post for the last few days but just haven't found the time. A few people asked about the Zone diet, so I would like to give some information about it.

The Zone Diet boils down to this: 40% carbs, 30% fat, 30% protein, in this ratio at each meal. It uses a counting system called blocks: 1 block of carbs is 9g, 1 block of protein is 7g, and 1 block of fat is 1.5g (3g if the protein source is fat-free). You get a certain number of blocks to eat per day based on your lean body mass. For me, this is 17 blocks. At each meal you need to eat the same number of blocks from each macronutrient group. So, a 4 block meal would include 36g carbs, 28g protein, and 6g fat (in addition to the fat in the protein source).

The whole reasoning behind this is to maintain a balance between your insulin and glucagon to help maintain a healthy blood sugar level without ever spiking your insulin (which leads to hyperinsulinemia and, ultimately, metabolic syndrome) but while still providing a constant source of energy throughout the day. It's the diet recommended by Crossfit to maximize athletic performance and body fat, and for good reason: there is a lot of good science behind it, and also for those who have been able to stick with it, there is a huge quantity of anecdotal evidence that it just plain works (see the Crossfit forums, in particular).

That being said, it's a pain to implement correctly. You have to weigh and measure everything, and it's pretty low calorie, so you tend to be just a bit hungry. I had forgotten about these facts since the last time I used it, and now that I'm used to a higher fat, lower carb style of eating (much closer to paleo) I'm having a hard time sticking to it as prescribed. What I've found works well for me is using it as a general guideline instead of a hard-and-fast system. What I mean by that is I try to balance my meals by eating a sensible portion of meat or eggs, and add as much vegetables as I can into that (or fruit, if I'm at work, although I limit the quantity a bit more). I find that I just don't have the time to weigh and measure every portion of food that goes into my body.

Is that me being lazy? Maybe. But I want a sustainable diet, and for me, strict Zone is not it. I recommend everyone read Enter the Zone by Barry Sears, as it has a wealth of good information about hormones, and the effect that diet has on them. If anyone is interested in trying it, you should probably read Mastering the Zone as it is more practical in nature, and less theoretical.

Wow, that was more information than I had planned on writing. Let me update you guys on my status, and then I'll be done.

Bad news: I've injured my knee. And not even from exercising; I was literally walking across a room and it popped or twisted or something, and sent screaming pain through my leg. I had hoped it was just a fluke or that it would pop back in, but it hasn't and I can't even do unweighted squats without severe pain. This has caused me to have to rethink my training, as a lot of the exercises that I do involve using my legs. I'll have to come up with something else I can do while I rehab this.

Diet-wise, I've been doing well. Eating home-made meals with lots of vegetables and fruit, and some nuts. I've decided to cut out alcohol completely for a while (at least until the end of this month) as well. It's started affecting me very negatively, so it has to go.

Phew! That's it for now.

Wednesday, September 3, 2008

One day in the bag

Today's Weigh-In: 200.4 lbs.

Well, I've got one day of solid fitness in the bag. I ate very well yesterday, although it's taking some effort to get used to the weighing and measuring of food that the Zone diet prescribes. I went way over on my fats, and while I'm a big proponent of a high-fat diet, I'm really trying to do the Zone as prescribed for a few weeks and see how it affects me, so I've had to ratchet the fats down a bit. I'm also trying to get rid of any unfavorable carbs, such as bread, tortillas, and the like. Today's carbs include lots of spinach, cantaloupe, tangerines, carrots, onions, beans, and peppers. I'll probably have a little brown rice tonight with my salmon as well.

I've got 2 workouts in the bag so far this week. I'm taking tomorrow as a rest day, and then I'll finish out the week with a workout on Friday and Saturday. I've started up my supplement regime again, and I hope it will allow me to recover better from my workouts. Currently I'm taking 5g creatine, 6g fish oil (3 at breakfast, 3 in the afternoon), Tribulus Terrestris and ZMA (to increase testosterone production), a regular multi-vitamin, and a teaspoon of psyllium fiber. This collection of supps has done me right in the past, so I'm sticking with them. I won't be surprised if I gain a pound or two in the next few days due to the creatine uptake, but no biggie. It's just water.

That's it for me. Hopefully I can keep this up long enough to start seeing results, because once the results come the motivation becomes easy.

Tuesday, September 2, 2008

New Plan

No weigh-in today (I forgot).

As you can see from my last, oh, seventeen posts, I haven't lost any weight for a while now. This is my 118th post, and I still weigh about 200 pounds, which is what I weighed on my 100th post. This is not good.

So it's time to bring out the big guns again. Time to get fired up, and time to destroy my weigh-ins. There are 4 months left in the year. That's plenty of time to get to my goals if I really want it. And after laying off the workouts and diet for a while, I'm ready. Today is the beginning. I'm going to do what it takes.

What does this entail? Here's the plan:

1) Stick to a strict Zone diet prescription. For me that's 17 blocks per day (with a bit of added fat to round out the calories and allow for increased activity). The Zone diet works, plain and simple, I just have to stick to it religiously for a while.

2) Consistent workouts. I will be sticking with Crossfit, because it's the best way I've found to really get fit. I will get in 4 workouts this week, ramping up to 5 workouts a week for the next 4 weeks (Mon-Tues-Wed-Fri-Sat). Then a low-intensity week, in which I will work out 5 days, but will only do half the workload. After 9 weeks I'll take a week off from doing the Crossfit WODs, but will try to stay active with walking/jogging/swimming/gymnastics movements. Then I will repeat this cycle. I want to maximize my capacity, but also minimize my risk of overtraining and injury.

3) Minimize cheats. I've been letting *way* too much crap food sneak in to my diet, and that stops now. One cheat meal per week, on Friday night, is what I will be allowing myself, if I feel that I need it.

4) Maximize recovery. This means that I need to take the time to listen to my body and take care of it as much as possible. This includes foam rolling, soaking in the jacuzzi, and trips to the chiropractor if my back starts having trouble. I don't want to get sidelined due to a lack of recovery that could be avoided.

5) Reduce alcohol intake. The amount of alcohol I've been drinking lately has definitely taken a toll on my fitness. I've gotten into the habit of having a few drinks almost every night, as a stress reliever. That must stop. I'll need to replace that habit with healthier stress relief.

That's pretty much it. I had hoped I would be at my goal by my 25th birthday, but that didn't happen (Saturday was my birthday), so that's lit a bit of a fire under me. If I can stick to these 5 bullets for the next 4 months I will be at my goal before the end of the year, guaranteed. No more putzing around, it's time to get it done.

Thursday, August 28, 2008

In need of inspiration

Today's Weigh-In: 201.2 lbs.
5-Day Average: 199.45 lbs.

My weigh-in is what I get for eating Chinese food last night. I didn't go over on calories for the day, though, so I'm not really sure what the deal is. My eating was fine on Monday and Tuesday, totally clean. I haven't worked out since I've been back, though. My work schedule has been erratic, and to be honest I've just been lazy. I miss the soreness in my muscles, though, and I'm itching to get back into a serious routine.

I've noticed that I've lost a lot of the fire that I used to have with regards to weight loss. I used to obsess over it, I would get in fights with my girlfriend about it, I would read fitness websites constantly. I still read a lot, but I just don't have that burning passion in my belly any more. Which sucks, because I'm not there yet. I'm the guy that Billy described in his last post: satisfied enough, but not happy with where I am. I think my problem is a bit different from most others in that I wasn't ridiculously fat to begin with, so the relatively minor loss of 30+ pounds looks and feels like a lot more than it really is. I now look like a bigger, normal guy. And, at 17% body fat, with normal numbers on all gauges of health, I am a healthy, normal guy. But who wants to be normal? I want to be the stronger, leaner, faster, and more capable than everybody else. I know I have to work for it though, and that's where it gets sticky. I'm not sure what I'm going to do about it, but I know I have to do something. I don't want to burn out and fade away.

Monday, August 25, 2008

I'm back

Today's Weigh-In: 198.0 lbs.

Happy new week, everybody! I'm back from my week at sea. I am ridiculously surprised at my weigh-in, to be honest. I thought it would be *way* higher. I ate like food was going out of style, which was not my plan, but the food was excellent, and I told myself "you can only do so much damage in a week." Which, it would seem, is true. Not a good mindset for an extended time, but fine for my first vacation in over 3 years.

I ate everything in sight on that cruise ship. I kept my protein intake quite high, but when you're eating 4000+ calories a day that's not hard to do. I think my body enjoyed the increased caloric intake, because I noticed that I recovered extremely well from my workouts (i.e. no soreness at all). The only downside was some intestinal distress from eating too much sugary foods and not enough fiber.

I managed 3 workouts in total. The fitness center on the ship left much to be desired, as it was almost completely machine-based, and I don't do machines. They had no barbells, no pull-up bars, and a very limited dumbbell selection. So I did some modified CrossFit workouts with what I had available. Here are the 3 workouts that I came up with.

1) 4 rounds of: run 500m, do 40 air squats (as fast as possible)
2) 30 clean and jerk, 45lb dumbbells, for time (my time: 8:28)
3) 50 burpees (as fast as possible)

We also did a lot of walking in the ports of call, and went snorkeling in Cabo San Lucas, so I didn't do too bad in terms of physical exertion.

Today I'm back to my normal routine (today: eggs and bacon for breakfast, turkey sandwich and home-made carnitas for lunch, and barbecued ahi steak for dinner, along with fruit and veggies). I brought my workout gear so I can hit up the globo-gym after work tonight. I've got 3 weeks to reach my goal of 195 by Sept. 15th, which I know I can do. If I stay on track, I'll be at my goal weight before Christmas. Yay! :)

Saturday, August 16, 2008

Quick update before I go

Today's Weigh-In: 196.6 lbs. (new low)
5-Day Average: 198.08 lbs.

My average is back under 200, and the last 3 days I've weighed in the 196s. I guess I lost some weight from being sick, but it doesn't seem to be muscle weight, as I actually look leaner than before. My lungs are getting better; turns out I had both a lung infection and my back was completely out, which was contributing to the pain around the lung area. The infection didn't actually cause any of the pain. I went to the chiropractor on Thursday and got my back adjusted, and I've been feeling much better ever since. The doctor cleared me to go on vacation, so I'll be leaving tomorrow morning. Hope everyone is doing well.

Wednesday, August 13, 2008

Vacation time

Today's Weigh-In: 199.6 lbs.
5-Day Average: 200.6 lbs.

Howdy folks, sorry for the long gap in between posts. I've been really busy with work lately. I've been doing pretty well in the eating department, and my weight is coming down steadily. I'm taking a break from working out due to some unforeseen circumstances: I have a lung infection. Every time I exert myself I get dizzy and start wheezing, and it's pretty scary. On Sunday I went running with my brother, and he had me do some 300 meter sprints. I ended up almost passing out due to the heat and the lack of oxygen. I went to the doctor later that day and he said he doesn't know what caused it, but it should go away on its own, and gave me a prescription inhaler that should help keep my airways open. It works okay, but not enough to allow me to exercise with any intensity, so that sucks.

Next week I'll be on a weeklong cruise to Mexico. My goal is just not to get any fatter. I'm not going to attempt to lose weight, because let's be honest, that's just not going to happen. But if I can come back and weigh in at 200 pounds I will be happy. I'm hoping that they have some kind of fitness center on the ship that I can use to get in some exercise, assuming my lungs start feeling better by then. If not, maybe I'll have to take to jogging around the deck. I'm sure I can figure out some way to keep in shape.

I still haven't decided whether I'm going to continue going to the Crossfit gym or not. I'll make that decision after I get back and I see what my work schedule is like. I have decided that if I can't keep going that I am going to use the money I save to buy some home fitness equipment, such as gymnastics rings and kettlebells, so I can do workouts anywhere. This might be my last post for a while, so if you don't hear from me don't worry. I'll be back.

Wednesday, August 6, 2008


Today's Weigh-In: 200.4 lbs.
5-Day Average: 201.6 lbs.

After eating perfectly for the past 2 days, my weight has been coming down steadily, even without exercise. My work schedule has changed yet again so I havent' gotten to work out since Saturday, but I brought my workout gear and will be hitting the gym tonight. I may have to give up going to my Crossfit gym due to the timing of my work schedule and their class schedules conflicting, which sucks a lot. It's very difficult to do Crossfit-style workouts at a conventional gym. I really, really wish I had a garage, or at least a downstairs patio, because I would build a sick gym. As it is now, I live in an upstairs apartment and only have a carport, so I can't do anything at home. If I do have to suck it up and deal with a globo-gym, I might just go on a strength-focused cycle to bring up my numbers in the big lifts (squat, deadlift, press), along with some sprinting and gymnastics work. We'll see.

I found a really good post on the IF Life blog that I thought I would share with you guys. Check it out. I agree with pretty much everything said, and it dispels a lot of the myths that people tend to believe about getting healthy.

Until next time.

Monday, August 4, 2008

Weekend accomplished

Today's Weigh-In: 201.4 lbs.
5-Day Average: 201.7 lbs.

Well, the weekend is finally over. Let's just say it was memorable, in both good and bad ways. I went to a wedding on Saturday, but I didn't go crazy with the food (actually, I probably under-ate). Yesterday I also ate pretty normally, so no worries there. I got a workout in on Saturday, but I couldn't do much yesterday as I woke up with a really bad cramp in my calf. Thankfully its better today, but I didn't get to workout today either since I had to come into work early so I can leave early to do something else that will most likely take all night. It's frustrating. I just want to get back into a solid routine of preparing my meals ahead of time and working out at least 4 times a week. Hopefully I can do that starting tomorrow. I don't foresee any issues arising for the next 2 weeks, but on the 17th I'll be leaving to go on a cruise, so that will disrupt any rhythm I can get myself into. Oh well, I'm in dire need of a vacation (seeing as I haven't taken a real one since I graduated college in 2005).

Thursday, July 31, 2008

I'm beat

Today's Weigh-In: 201.8 lbs.
5-Day Average: 201.75 lbs.

Boy howdy. I've been really busy this week, and this is the first time I've even thought about blogging since monday. We've been doing 9-hour training sessions at work, which are leaving me mentally deflated. Add to that the fact that I've been having to come into work early, and you get a recipe for me missing workouts. I haven't worked out since Sunday. Plus the boss has been providing lunch every day from take-out places, so the eating hasn't been the best. That said, I have been tempering the bad food by simply eating less throughout the rest of the day. And it's working, I haven't gained anything, and I've lost a bit off my average. I'm going to try to get a workout in tonight, and I'll definitely be back in the gym tomorrow morning (training just finished a few minutes ago). Gotta get back into the routine.

Monday, July 28, 2008

Updated goals

Today's Weigh-In: 202.4 lbs.
5-Day Average: 202.15 lbs.

Howdy folks. Just thought I'd pop in and put in a few words.

My 5-day average is down over a pound from last week, so it looks like I'm headed back in the right direction. A pound a week lost seems pretty doable to me, without having to do a real major restriction. With that conservative goal in mind, I've updated my long-term goals. I'm going to shoot for 195 by September 15th, with the ultimate goal of 185 by December 1st. That will put me at just over a year in weight-loss land, and will allow for my week-long vacation in August (where my goal is just to not gain any weight) to not hinder my goals.

I worked out both days this weekend, but not today. I have to go into work early all this week, so I'll have to work around that and find time to get into the gym. My brother and I went to the track yesterday and he ran me through sprint drills. Man, that's hard work. But it felt really good and I'm aiming to increase my cardio capacity, so we might start doing that on a weekly basis.

Weekend eating was bleh. I did eat out twice, but I tried to allocate my daily calories accordingly. All other meals were homemade and healthy. Admittedly, not perfect, so I know I'll have to focus a bit more and keep my weekend calories down.

Hope everyone else is doing well. Weekend's over, get back to it :)

Thursday, July 24, 2008

Feeling better

Today's Weigh-In: 202.8 lbs.
5-Day Average: 203.35 lbs.

My neck and back are feeling much better today. I had my girlfriend massage them last night, and tried to sleep in a more ergonomic fashion, and it helped tremendously. I have no issues today, but I am taking the day off from exercise just to make sure, and to give myself one more day to rehab it a bit.

My weigh-in was finally lower today, which is great, although it still makes me feel sad that I let it go up after dropping under 200 (which was a month ago already!). It's really a wake-up call as to just how quickly all that hard work can be undone if you let your mind slip for a week or two. It also brings to me the knowledge that restaurant and fast food really is utter garbage. When I eat whole, natural foods, that I prepare myself, with limited grains and starches, I lose weight, and feel good. When I don't, I gain weight and feel bloated, constipated, and all around bad. It's that simple. So I know what to do, and I'm doing it. Just gotta stay consistent.

Wednesday, July 23, 2008


Today's Weigh-In: 203.8
5-Day Average: 203.35

I don't know what the problem is. I've eaten perfectly for the past 2 days, but I keep weighing in heavier. I worked out hard yesterday, and all last week, but I'm not going anywhere. Sigh. It's frustrating, to be sure. I know it's only been 2 days since I've been spot-on, so I'm going to keep trucking and I know that it'll start dropping soon.

I'm really sore today for some reason (like, uncomfortably sore). Feels like my neck and back might be out, but I'm hoping it resolves itself soon. I'll make sure to hit up the jacuzzi at the next opportunity and break out my foam roller for good measure.

I've got all my food prepared for today, and I'm ready to continue the good days, so hopefully we'll see some lower numbers soon.

Monday, July 21, 2008


Today's Weigh-In: 203.2 lbs.

Ugh. I've been slacking so hard on the diet front it's not even funny. I've allowed myself to get in the mindset that I'm thin, I'm healthy, I don't need to be so strict about my diet. But that's just not true. I'm still overweight, and I still need to do something to make sure that I get rid of these additional pounds. This weekend was bad, last week was bad, it's just been bad all around.

But I'm tired of all that jazz. All of the bad food that was in my house is now gone, and I won't buy any more. No ice cream, no chips. Just good, whole foods. I made a big batch of chili yesterday, which I'm using for lunches throughout the week. I've got a pork loin marinating in the fridge for dinner tonight (and lunch tomorrow), and I've got almonds and walnuts (and protein powder) in my desk at work in case I need a snack. I'm lowering my caloric intake to 2000 calories per day (instead of 2200). If I can stay on track 90% this week I know that the weight will come back down.

On the workout front I've been doing really well, thankfully. My body is handling the load that I'm putting on it admirably. I've learned that working out with intensity 5 days a week is just too much for me to sustain without injury or burnout, so I've dropped the amount to 4x a week. That allows me to maximize my gains without killing my CNS or risking too much inflammation or injury.

As long as I can be consistent in both of these goals I think we will see some really good results.

Wednesday, July 16, 2008

No TV for Me

Today's Weigh-In: 202.4 (wtf)
4-Day Average: 201.7

Today's weigh in was disappointing. Yesterday I weighed in at 199.8, and I ate really well without any alcohol. Not really sure where those two and a half pounds came from. Oh well, I know that I'm doing what's right in the food and exercise departments, so that's all that really matters. I've been back to tracking my food (under 2200 calories a day) and working out consistently (2 workouts down this week, 2 more to go). I'm really trying to work on slowing my life down a bit and really learning to enjoy quality things rather than fleeting pleasures (along with breaking some bad habits).

To this end, I will be avoiding television for a while. I find that if I come home from work and sit down in front of the television, a few negative things happen: First, I don't do anything else, such as cook dinner or clean dishes. Second, I start drinking. It's almost like a knee-jerk reaction to have a beer or a cocktail while I watch TV, and if I don't have one then I get very uncomfortable. So that *has* to change. The third reason is that I simply don't need it. I don't even really like television, and I went for a few years without watching hardly any of it. There's nothing good on, so it's just a mind waster. I'm going to replace TV time with chores, reading, and computer games (I have a huge list of games that I'm trying to finish, and I just never get around to it). This should give me a boost in the mental health department, if not in the weight-loss department (cutting out alcohol should help, though). It's good to re-evaluate where you're at every so often and come to find that you engage in negative behaviors without even thinking about it.

Monday, July 14, 2008

Feeling motivated

Today's Weigh-In: 201.6 lbs.

I'm not going to comment on my weight other than to say that it is completely my fault.

For the past few weeks I have just been slacking off. The number one mistake is that I haven't been counting calories. The second mistake is that I haven't been exercising. The third mistake, which stems from the first (and somewhat due to the second, due to motivational issues) is that I've been eating crappy food (ice cream, cereal, prepackaged things). I've been "living it up," so to speak, but that stops today.

I've finally got my schedule hammered out, so I have no excuses for not getting my scheduled workouts in. I got today's in, and I felt so crappy and performed so poorly that it really motivated me to get my butt in gear again. When I was motivated and on fire I was making performance gains like crazy. Now I feel like passing out halfway through a workout that isn't even particularly intense!

I will be preparing all my food this week, and will count everything that goes into my mouth. I'll also make sure to avoid sugar, and to reduce my total carb intake (too many carbs make me feel bloated and sluggish). I won't be eliminating any food group or macronutrient, but I need to get my protein, fat, and carb ratios balanced again. I'm feeling pretty motivated, so I'm going to try to chain together as many perfect days as possible. This is what I need to move past the 200 pound mark for good.

Wednesday, July 9, 2008

I'm not dead yet

Today's Weigh-In: 200 lbs.
5-Day Average: 200.5 lbs.

I'm still here, folks. Just been busy with the new job. My weight is still around the 200 pound mark. I've eaten out twice this week, with my new colleagues (I didn't want to be rude) but I made good decisions instead of going all out. I haven't been able to work out all week, though, as I haven't finalized my schedule yet. I should have it nailed down by tomorrow, so hopefully I can get back to business.

Life is going pretty well for me right now, but it's a bit stressful. I haven't been counting my calories as I should, so that's the reason I'm not really losing any weight. Once I get settled into a good schedule I'll be right back on track.

Sunday, July 6, 2008


Todays Weigh-In: 201.2 lbs.
5-Day Average: 200.6 lbs.

Hey everyone! Long time, no blog. I finished up my last day at my old job on Tuesday this week, and spent Wednesday and Thursday getting stuff done around the apartment. I start the new job tomorrow, so I'm pretty excited, but also pretty anxious. I don't know what's in store for me, and not knowing is the worst. It looks like it'll be good, but I always get scared right before I have to jump into some unknown.

My weight is fluctuating right around the 200 pound mark. I haven't taken pains to monitor my calorie intake since Wednesday, since I've been away from the computer, so I've probably been eating a bit too much. I'm back in the office tomorrow, though, so no excuses there.

Wish me luck!

Monday, June 30, 2008


Today's Weigh-In: 202.0 lbs.
5-Day Average: 200.8

Arg. This weekend was terrible, from Wednesday onward. I ate like crap. Wednesday I had In-N-Out for dinner, Thursday I went to my parents' house to celebrate my cousin's birthday (he lives with my parents) and ate dinner (which was good), 2 pieces of cake(!), and some ice cream. Friday was El Torito for lunch and Del Taco for dinner. Saturday I went out with my friends and had Indian food, and Sunday I subsisted on rum, beer, and Jack in the Box. It's probably been the worst 5 days since I started out on this quest, to be honest. I have no excuses.

But I'm back to work today. Yeah, I fell off the wagon a bit, but that's no reason to stay off. I don't even really like eating garbage food any more, I just did it out of convenience, so it's not too hard to get back on the straight and narrow with regards to food. I have some short ribs marinating for dinner tonight, and I'll be hitting up the supermarket as well to replenish my cabinets.

On the exercise front, I worked out on Friday after being away for a while, and performed terribly. My body just would not do what I wanted it to. I attribute this to my lack of training volume in the past few weeks. So I'm going to make sure I get at least 4 workouts in this week. I've already knocked one out this morning. Time to do work.

Thursday, June 26, 2008


Today's Weigh-In: 200.4 lbs.
5-Day Average: 199.5 lbs.

Ocean's 11 challenge status: 3.5 pounds lost (based on 5-day average)

Well, my weigh-in today was a bit high, but my average is below 200 now. I had a cheat meal yesterday, which had more carbs than I normally consume, so it's probably just retained water. Oh well. I needed a bit of a carb-up, I was feeling a little weak in my muscles due to the reduced intake.

I'm really blowing it on the workout front. I have not worked out since Saturday since my company changed everybody's schedule, so I have to come in 2 hours earlier than I used to, and I've been getting stuck here later so I've been missing the Crossfit classes. Oh well, next Tuesday is my last day here, and my new job offers flexible hours. I'm going to go work out in a regular gym tonight, just so don't feel like a big lazy slob.

Monday, June 23, 2008


Today's Weigh-In: 199.2 lbs. (new low!)
5-Day Average: 200.2 lbs.

Today marks my 100th post. It also marks the first time I've weighed in under 200 pounds in almost 3 years. That's actually a picture of my scale this morning. Needless to say, I'm very happy. This puts me within 15 pounds of my goal. I'm sure it'll fluctuate over and under 200 for the next few days, but I don't plan on letting it stay there for long. I've stuck to my new plan of avoiding grains and starches, and I've filled my plate with meat, eggs, veggies, fruit, and peanut butter. I feel fine, not tired or anything (probably due to the carbs in fruit), so I'm going to continue this and see how it goes.

I also have new pictures! There is a huge difference from the last set I posted, even though I'm only 4 pounds lighter (check out the last set here). I've only lost ~5 pounds in the two months since I last took pictures, but I've definitely leaned out more than ever. I've also got a sweet new scar on my stomach from burning myself with a pan.

Friday, June 20, 2008

New experiment

Today's Weigh-In: 201.2 lbs.
5-day Average: 201.4 lbs.

Ah, the end of the week. Looking back, I've dropped 1.4 pounds off my average this week, so I'm very happy about that. I'm not really sure how that happened, as I've been eating pretty much the same (possibly even worse) than normal, and I've only gotten in one workout. Oh well, maybe my body is finally just ready to let go of some of this fat due to me eating a little bit more calories than usual? Who knows. All I know is that I'm ready to get my butt back in gear and get on it. I'll get in a workout tomorrow, and I plan on only eating real, home-cooked food this weekend.

I'm also going to be attempting to limit/eliminate my bread/grain intake, and focus on fresh vegetables, fruit, meats, eggs, oils, and nuts, because I really do believe that is the ideal diet for human beings. I keep trying to eliminate processed foods from my life, but I'm kinda worried that if I reduce my carbs then I'll not have the necessary energy in the gym. But I've never actually tried it, so I don't have any idea how many carbs I really need each day. So I'm going to give this a shot and see how I feel. Should be fun.

Tuesday, June 17, 2008

Good news

Today's Weigh-In: 201.2 lbs.
5-Day Average: 202.25 lbs.

1.8 pounds down, 9.2 to go

So, I'm still rolling along. I had a bit of a cheat for dinner tonight (Hawaiian Barbecue) but I didn't eat that much prior to it, so I doubt it'll have too much effect. I'll also skip this Friday's cheat meal, just to keep myself honest.

So yesterday I alluded to having an appointment, and missing my workout as a result. I didn't want to post anything then, but now I can tell you guys that it was a job interview. And today, they offered me the position, so I'm very happy. It's a substantial pay increase (20%), and a new learning opportunity for me, since I'd become very lackadaisical in my current position, very comfortable but not improving myself or my skills any further. So this new job should fix that right up. It'll be a bit stressful learning all the new technologies and methodologies, but I think it will be very worthwhile.

The nice thing about it is that the hours are very flexible, so I'll still be able to get my workouts in every day. I'll be working 9 hour days, but we get every other Friday off, which is sweet.

It's kind of crazy, though. A week ago I wasn't even thinking about changing jobs, and I accidentally answered the phone when a recruiter called (I thought it was my dentist's office). And now, a week later, I'm making a very large step in my career. So it's a bit of a shock, along with a heavy load of stress, as I've had to scrounge up my references and talk to a lot of different people. I still have to tender my resignation, and that's very stressful for me, as I'm very eager to please, and resigning usually results in a bit of disappointment and stress for my manager. Oh well, I have to live my life and do what I have to do.

This might result in a slowing of blog posts from me, as I'll be very busy in the first few weeks ramping up and learning, but I won't drop out or quit at all. Wish me luck!

Monday, June 16, 2008

Fresh week

Today's Weigh-In: 201.8 lbs.
5-day Average: 202.4 lbs.

1.2 pounds down, 9.8 to go

So this weekend went pretty well. I ate out on Friday (my scheduled cheat) but kept calories in check the whole day prior to that. Saturday I had to go out to eat with my family, but I ordered a Thai Chicken salad, got the dressing on the side (only used about 1/3 of it), and got fruit instead of bread. The rest of the food I ate this weekend was homemade, and I limited my alcohol intake as well. I got in a good workout on Saturday, but I won't be able to work out today due to an appointment I have that required I go into work early, and I won't be home until late.

I'm coming up on 100 posts (this is 98) and 30 pounds. Not spectacular for 8 months of work, but I guess it really doesn't matter how fast you lose the weight, just that you lose it. Here's to a fresh week.

Wednesday, June 11, 2008


Today's Weigh-In: 203.0 lbs.
5-Day Average: 203.0 lbs.

Still stuck at 203. I ate good yesterday, up until I got home. My roommate and his friends were over watching the Lakers' game, and brought pizzas. I made my dinner and ate it, oblivious to the temptation. That is, until I had a couple of drinks later in the evening. Then I ate 2 pieces. And drank too much whiskey (since I didn't have to get up until 11 today). Sigh. Whenever I'm doing good I screw it up. I know we've all been there, so I'm not going to cry about it. What I do need is a new goal, and it looks like Billy's Oceans 11 challenge is right up my alley. The goal is to lose 11 pounds by August 11th. That would put me within 7 pounds of my goal. It also comes at a good time, because I will be embarking on a weeklong cruise to the Mexican riviera on August 17th, and I don't want to look sloppy at the pool. So it's time to gird my loins, prepare for lean times, and bring back the fire.

Monday, June 9, 2008

Better weekend

Today's Weigh-In: 204.0 lbs.
5-Day Average: 203.0 lbs.

Well, this weekend was much better than last weekend. I had one cheat meal (2 fish tacos from Rubio's, with beans and rice) on Friday. I limited my alcohol intake, and I monitored my calories on Saturday and Sunday (went a little over on Saturday but not much). I made some citrus marinated chicken and Spanish rice for dinner last night, with beans, corn, and grilled onions and peppers. And I have a nice New York steak defrosting for me tonight. So all is well in the diet department.

The exercise department took a bit of a wrong turn, though. Last Wednesday's workout really put a hurting on my left hip flexor, and I wasn't able to move it without pain until Sunday. My Crossfit affiliate doesn't run workouts on Sundays, so I had to wait until today to get another workout in. So 5 days without workouts = lame. Oh well, not much to be done about that. I felt strong today, a little sore in my back, but nothing bad. So I'm aiming for a full 5 days of exercising this week. That should push the weight-loss a bit quicker, so I can hope for a sub-200 within the next 2 weeks.

Wednesday, June 4, 2008


Today's Weigh-In: 203.4 lbs.
5-Day Average: 203 lbs.

The weight average is going up a bit, but that's mainly because I didn't weigh-in on Saturday or Sunday, so it's missing some data points. Also, I think that last weeks weigh-ins were skewed a bit low due to dehydration (due to imbibing a bit too much the night before) so these weigh-ins are more honest. No big deal, I would rather be honest with myself, and it's not about the number on the scale, it's about reducing body fat and increasing fitness.

Which brings me to my next point: fitness. When I started out on this journey all I cared about was a) losing weight and b) looking good. So to achieve those goals I followed the typical advice on bodybuilding forums and e-books. And I lost weight. But I didn't get stronger, and I didn't get faster, and I couldn't run for much longer. I realized that I didn't really know what I was doing, and that I didn't want to just look fitter, I wanted to *be* fitter. Through trial and error, I eventually came upon Crossfit, and haven't looked back. They know what fitness is, and how to achieve it. Now, reducing my body fat and weight are simply means for me to increase my performance, so I can do more pull-ups, have a higher strength-to-weight ratio, have less strain on my joints, etc. Crossfit outlines a scale of fitness; on one end of the scale is Sick, in the middle is Healthy, and on the other end is Fit. I've made it to Healthy; now I want to make my way closer to Fit. I believe this is a more worthwhile goal than just losing fat and looking good, so I guess you can say I've had a bit of a priority change. Not that I won't continue to lose, but my focus is on performance rather than raw weight loss. It helps me stay motivated.

I recommend checking out the "What is Fitness" article that Crossfit has made available. I think it can really open some eyes.

Monday, June 2, 2008

Weekend damage report

Today's Weigh-In: 203.6 lbs.
5-day Average: 202.27 lbs.

Ah, the weekend. Still not my friend. I just have a hard time eating in a restricted manner for some reason. I don't tend to eat more junk or anything (mainly because I don't keep junk in the house), I just eat more at each meal, and I eat less wholesome things (read: more bread, rice, pasta, etc. even though I use whole grain). And I tend to drink much more (read: 5-8 drinks a day, if I'm hanging out at home). So there's that. Also, on the weekends I spend my time with my girlfriend, who is a very picky eater and refuses to eat much of the healthy stuff I would normally consume. I know this is always going to be a challenge for me, but at least it's better now than it used to be when I kept junk food around. Do any of you have spouses that don't eat as healthy as you do, and how do you work around that?

Anyhoo, it wasn't *that* bad, as my weigh-ins are up, but the average is progressing at a normal rate of speed (I weighed in at 201.2 on Friday, but I must've been dehydrated since there's no way I can lose 3 pounds in a week of actual fat), and I plan on keeping at it this week. I didn't end up working out at all this weekend, but I was back in the gym this morning and I feel really good after having a week off (I got 2 new personal records on squats and shoulder press). I feel really good today, and I'm hoping to carry that momentum throughout the week.

Thursday, May 29, 2008

Getting closer

Today's Weigh-In: 202.0 lbs.
5-Day Average: 203.1 lbs.

I'm inching my way closer to the 200 pound mark. Knowing me, I'll screw it up and be stuck here for another month. Hopefully that won't be the case, though. I haven't worked out at all this week, but my eating has been good. I've been really busy at work and at home (saw Thrice play on Tuesday, had to do a bunch of stuff last night) and I haven't been getting enough sleep. Hopefully I'll have this work project wrapped up by the end of the week so I can get back into my groove. I plan on going to bed extra early tonight so I can get up to work out tomorrow.

Not much else to say, just gotta keep chugging along without any missteps.

Tuesday, May 27, 2008

Quick one

Today's Weigh-In: 204.0 lbs.
5-Day Average: 203.65 lbs.

Happy post-Memorial Day weekend, everyone! It's nice to have an extra day off. Too bad the weather wasn't too cooperative. It's been overcast and cool all weekend, which put a big damper on the whole thing for me. So I spent a lot of time indoors, relaxing. Can't complain about that.

My weigh-ins continue to go down, so I'm looking for a sub-203 average by Friday. I'm just happy to see some movement in the downward direction, as I've been kind of stuck for a while now.

Nothing much else to report, hope everyone is doing well.

Wednesday, May 21, 2008


Today's Weigh-In: 204.2 lbs.
5-Day Average: 204.1 lbs.

I fell off the wagon yesterday. I woke up early, got in a max-effort day on back squats, and came to work with my lunch. So far, so good. Then we get an email that one of our customers is sending pizza and cake over to thank us for our good work. I figure "no worries, I'm always able to resist eating the stuff at work." But the hitch is that I had eaten breakfast much earlier than I normally do, so by about 11:00 I was starving. At noon, here come the pizzas. I ended up having 2 pieces of pizza and a small (very small) slice of cake. Sigh. I figured I would end it there, since there's no reason to go nuts over a little indiscretion. Problem with that is the massive amount of carbs in the pizza and cake caused me to be hungry much sooner than I would have liked, so I ended up eating the sandwich that I had brought for lunch along with an extra handful of walnuts. Dinner was okay, but too high in calories (scallop scampi with whole-grain noodles). Add in a couple of whiskeys, and I totaled about 3000 calories.

The scale was kind this morning even with the slip-up, so thank God for that. I did very well on Monday, and I plan to do well today. I've gotta start taking it one day at a time and refocusing on my goals. When I first started this journey I was impeccable: no cheating, no junk food, minimal alcohol (especially during the week). I've lost some of that, and have allowed myself some things that I know I shouldn't have. It has to stop. I'm not at my goal yet, so I can't be selling myself short.

Monday, May 19, 2008

Great weekend

Today's Weigh-In: 205.0 lbs.
5-Day Average: 204.4 lbs.

My scale is still messing with me. I woke up, weighed in at 206.2, ate breakfast (including 12 oz. of water) and then weighed in at 206.0. I figure I ate at least a pound, so I subtracted a pound from the second reading for my official weigh-in. But to be honest, I don't trust it so I'm not sure what I'm going to do yet.

The weekend was pretty good. Saturday I spent at the pool, and prepared all my own food. Sunday we went to the beach, so I brought a sandwich and some chips (not the best thing, but it was the only other food we had that was beach-friendly), and made chicken tacos for dinner. And I got in a great workout on Saturday, so all in all I'm on track.

I'm taking today off from working out, since I was extremely tired after being at the beach yesterday and just wanted to get as much sleep as possible, plus I'm pretty sore from Saturday's workout + body surfing all day yesterday. I'll be back at it tomorrow. I'm hoping to whittle away at the 205 and see 203 by the end of this week. That would put me on track to at least be close to my goal of 200 by the end of the month (if my scale decides to work consistently).

Friday, May 16, 2008

Keep it going

Today's Weigh-In: 206.2 lbs.
5-Day Average: 204.65 lbs.

I think something is wrong with my scale. I stepped on it this morning and it weighed me in at 206.2 (pretty high), then I got dressed for my workout, shoes and all, and stepped on it again. It said 206.8. I know my clothes and shoes weigh at least 2 pounds, so I think it's messing with me. I think it might have to do with the fact that I move it from the floor to a storage place when I don't use it and it messes with the balance/calibration. I'll try to keep it in one spot from now on.

I'm still doing very good this week. I have eaten very well, I've gotten 4 days of exercise so far, and I'm feeling good. I've been a bit tired, though, but I think it's due to the fact that I've been eating less total carbs (more vegetables, less bread and grains). I just can't choke down the amount of broccoli, asparagus, or spinach that would be required to get a significant quantity of calories. Oh well, they're still good for me.

I plan for this weekend to be very good. I'm not going to drink any alcohol, and I'm going to get to bed early each night (by midnight) so I can get up nice and early and get things done. The weather here in Southern California is beautiful right now, so I want to enjoy it instead of sleeping half the day away. Maybe I'll go to the beach.

Hope you're all doing as well as I am :)

Tuesday, May 13, 2008

Setting myself up for winning

Today's Weigh-In: 205.2 lbs.
5-Day Average: 206.1 lbs.

I had a bit of a rough weekend, diet-wise, but I'm not upset about it. Saturday was the party for my dad's 50th birthday, and we went out to dinner at a Japanese steakhouse which is amazing. Pretty much just ate a lot of meat, veggies, and rice, all cooked in butter. Had a few beers as well. Then we went back to my parents' house for cake and drinks, and I had quite a bit of both. It was a really good time though, so I can't complain. Sunday was better for most of the day. I was insanely busy with the Mother's Day stuff, and then my roommate got tickets for the Rush show that night (which was insanely awesome, by the way). Love me some Rush, those guys are insanely talented musicians. It's almost distracting in that they're all so good, you can't focus on any one of them to enjoy the awesomeness. Was starving afterwards, and my roommate wanted to get food, so we got McDonald's, but I only got a double cheeseburger and had a couple of fries. Not too bad, and I didn't come out much worse for it. My weight is down today compared to the end of last week. I ate really well yesterday, and I made a whole bunch of good, healthy food for lunches/dinners throughout the week, so there's no excuse for eating poorly. I think my goal of 200 pounds by June 1st is doable. I've just gotta stay on the right track and not let one little slip-up derail me.

I've been setting personal records in the gym the past 2 days. As you know, I do CrossFit, and we had 2 of the benchmark workouts in the same amount of days. I cut my time on Diane (21-15-9 reps of 225 lb. deadlift alternated with handstand pushups) from 17:55 to 13:06, and my Fran time (21-15-9 reps of 95 lb. thrusters alternated with pullups) from 15:51 to 12:37. And this is all in the course of 1.5-2 months. So I feel good about that. Not so sure how my body's going to feel, but I'll survive. PRs feel great.

Thursday, May 8, 2008

Goals and observations

Today's Weigh-In: 206.4 lbs.
5-Day Average: 206.1 lbs.

D'oh, I made a typo in the title of yesterday's post (should have been consistency, not consistence, that's not even a word). Fixed it now.

I ate perfectly yesterday. Under 2000 calories. Got 8.5 hours of sleep. Today's my rest day, so no workout, but I'm still plenty sore. The weight did not go down significantly, but that's okay, I know one good day isn't enough to make more than a dent in the overall picture. I'm going to make sure I'm dialed in today, and over the weekend, and next week, and pretty soon I know I'll see some major progress. I've got workouts planned for tomorrow and Saturday morning, so no staying up late for me. It's time to get back into the swing of things and focus on my goals. I've updated my goals list and dates so I can have concrete road markers instead of going at it willy-nilly, which should help.

My girlfriend told me I looked "skinny" yesterday. Not sure what to make of that. I am significantly smaller in size than I used to be, but I'm not yet at a low enough body fat percentage to where you can actually see much muscle definition, so I don't look buff yet either. I look sorta just soft but not big. I attribute this to the fact that much of my remaining fat is on my lower stomach (below the navel and the love handles) so I don't have much of a V-shape yet. I think once I get down below about 14% body fat I will start to look more athletic. This doesn't bother me at all, just an observation I've made.

Wednesday, May 7, 2008


Today's Weigh-In: 206.8 lbs.
5-Day Average: 206.0 lbs.

Got my third workout this week in today. My workouts are feeling better and better each time. I can feel myself getting stronger, faster, and having more endurance. The creatine is definitely helping, too. Now I can do pullups with relative ease (the most I've done is 70 in 20 minutes). I did 50 burpees in 5:18 today. So being consistent with the CrossFit exercises has been extremely beneficial. My problem is still food related.

I've figured out one major issue. I haven't cooked any bulk quantities of healthy food lately. I used to rely on chili for one of my lunches every day, but I haven't made any in probably 2 weeks. So I've been relying on sandwiches and other, more carb-heavy foods. I don't tolerate a lot of carbs all that well (they make me hungrier) so I haven't been as satisfied as I normally would be, thus resulting in eating more. I've also been a bit lax in the calorie counting department, since I haven't done it in a while. I'm going to get chili supplies and fix up a big batch tonight, so I can deal with the first problem easily. The second is also an easy fix, and I've counted everything I've put in my mouth so far today. Just gotta get back in the groove of that. I've just gotta be consistent.

Monday, May 5, 2008


Today's Weigh-In: 204.6 lbs.
5-Day Average: 205.6 lbs.

Hey everyone, sorry for the long gap in blogs. I'm doing alright, but not great. My eating has been good, I've been counting my calories and eating healthy things during the week, but the weekends haven't been as good as they could be. I tend to eat fewer, but larger, meals on Saturday and Sunday, and I think the portion sizes are just a wee-bit too big. I got in 3 days of exercise last week, but I really want to start putting in 5 days a week consistently. I'm still injury free, so not going the extra mile is just due to laziness, and that's not going to work. So this week: 5 days in the gym (with Wednesday and Sunday off), less than 2200 calories a day (including beer/alcohol) and at least 8 hours of sleep each day. Simple goals, and ones that I know I can do, I just need to add a little consistency. I don't want to lose any steam on this journey so I can't get off the rails at all. Just need to build up a little momentum.

Tuesday, April 29, 2008


Today's Weigh-In: 203.0 lbs. (new low!)

No 5-day average since I hadn't weighed in for the past 3 days, but it looks like I'm going okay. I ate perfectly yesterday (under 2200 calories), drank lots of water, and got in a great workout. This morning I got up and worked out again, and although I'm starting to get sore, I don't feel injured any more. Depending on how I feel I'll either take tomorrow or Thursday off and get 3 more workouts in this week. I really think that it's the lack of exercise in the past 2.5 weeks that has caused my weight to stagnate so much. Hopefully I'll stay healthy and can continue at my current pace for a while.

I had one of my Ahi steaks from TJ's last night, and it was amazing, way more tasty than I thought it would be. And super healthy. Also, I made some hummus last night which is delicious and pretty low calorie (I forgot to put olive oil in, but I decided it doesn't really need it as it's pretty darn good). I've been eating that with carrots whenever I get a bit hungry and want a snack. These steps should help me to keep my calories down while not depriving myself of quality food. See you guys later.

Monday, April 28, 2008

New week

No weigh-ins for the past 2 days. I just didn't think about it before I ate, and there's not much point in weighing myself after I eat. I know I've been a bit flaky lately, but I want to get back on track here. I've restarted my calorie counting as of today, because it helps a lot. I stopped counting for a while, and it seems as soon as I did that the weight stopped coming off. Just a little bit extra here and there really kills the progress. Anyway, my neck and back are feeling quite a bit better, and I got in one workout on Friday, which didn't hurt too bad. I'm going to work out again after work today, and hopefully I can get in a good 4 or 5 workouts this week without hurting myself. I bought a bunch of good food from Trader Joe's yesterday so I should be good on the healthy food front. They sell tahini there, which is awesome as I've been looking to get some so I can make my own hummus (I tried subbing peanut butter but it doesn't taste right). Bought me some Ahi steaks and some buffalo burgers as well, just to branch out a bit from the chicken/salmon/beef that I've been eating so much of.

Here's to a new, hopefully injury-free, week.

Tuesday, April 22, 2008


Today's Weigh-In: 206.0 lbs.
5-Day Average: 205.73 lbs.

Arg. It looks like I'm not going to hit my goal this month. I would have to lose 6 pounds in 8 days to do so. This is extremely frustrating, because I've been kinda stuck around the same weight for a month. I haven't been able to exercise since my last post due to the pain in my neck. I used a foam roller to try to get the knots out, which helped a bit, but I really need professional help, so I'm going to the chiropractor again tomorrow. It's just so frustrating to be continually getting these small injuries that force me to lay off exercising for a week at a time. Add to that the fact that I didn't get a chance to go shopping for almost a week, and was forced to eat the crappy food that was the only thing in my house, and it's a recipe for failure. Thankfully I went shopping yesterday and stocked up on my healthy essentials, so my eating is back on track. Hopefully I can get back on track with working out after tomorrow, because my back/neck are killing me and nothing I have done has fixed it. I'm considering buying a new pillow, because the one I have now sucks balls and I wake up stiff and sore every day. Sigh. Oh well, I guess I'll just have to chock this month to the history books and keep moving forward as best I can.

Thursday, April 17, 2008

Basic status update

Today's Weigh-In: 207.2 lbs.
5-Day Average: 205.16 lbs.

I stepped on the scale today, hoping for a sub-205, only to be crushed with the weight (no pun intended) of a 207. I started racking my brain, thinking "What did I possibly eat to cause that to happen?" Then I remembered: I started creatine this week, and as a result I'm retaining water (which happened the last time I took it). So then I felt a bit better.

This week has been pretty good on the exercise front. I've been in the gym on all my prescribed days so far, and I hope to be in there the next 2 days as well. I had a bit of a problem this morning as I was doing my Crossfit workout, in that when I was doing overhead squats I got a crazy migraine-like pain in the back of my head and had to stop. Once I cooled down I could feel that it was coming from my upper back and neck, so I've gotta watch out for that. It feels okay now, and I have a foam roller coming in the mail that I will be using in the future to release the tension in that area, but it was kinda scary, as I've never had anything like that happen to me.

Diet-wise this week hasn't been bad, but hasn't been 100% either. I really need to go shopping since I'm out of a lot of food that I normally use as staples (chicken, chili, salmon) so I've been eating more beef and other not-so-lean meats. I plan on remedying this ASAP, as I kinda like the food I eat on a regular basis more than this other stuff.

That's it for me, hope everyone is on track.

Tuesday, April 15, 2008

New Pics and Measurements

I took some new measurements the other day. It turns out I haven't posted measurements since January, so the differences are quite dramatic. All numbers are in inches:

Bicep: 14.25 (-0.5)
Neck: 16.75 (-0.25)
Waist (flexed): 37 (-2.5)
Waist (relaxed): 38.5 (-2.75)
Hips: 37 (-4)
Thigh: 23.5 (-2.5)
Chest (flexed): 43.25 (-1.75)
Chest (relaxed): 41 (-1.5)
Calf 16 (-0.5)

I'm extremely happy with those. I also have some new pictures. You can compare them to the last set of pictures here.

Progress and Frustration

Today's Weigh-In: 203.2 lbs. (new low!)
5-Day Average: 204.88 lbs.

Hey everybody. I'm still alive, and my weight is still headed down. Haven't had any booze or beers for close to a week now, and I actually feel much better: less anxious, more awake, stronger in the gym. My back is still feeling good, even after heavy deadlifts yesterday, so I think I'm in the clear on that. My strength training workouts are great, and I'm really enjoying them. I'm up to 200 lbs. for 5x5 on squats, 200 lbs. 5x5 on bench, 125 lbs. 5x5 on shoulder press, and 1x5 @ 260 lbs. on deadlift. One of the personal trainers at the gym yesterday came up to me and warned me that I shouldn't bring my shoulder press all the way back down to my chest; he's an idiot. In fact, everyone at Bally Total Fitness is an idiot. None of the PTs there have any clue what they're talking about, nor how to actually get in shape. Heck, only about 2 of them even look like they're in shape themselves. Their game is all about machines, reduced range of motion, and stringing customers along without getting results. That's why I love Crossfit so much, everyone there is knowledgeable and has training from real experts. Unfortunately, if I want to do strength training in addition to CF, I'm stuck at Bally for now, so I'll just attempt to avoid anyone with their opinions about my program from now on, or just tell them where to stick their advice. This dude had some more inane nuggets of "wisdom" he tried to share but I made it fairly obvious his advice was not welcome.

Now that I've got that off my chest, back to the topic at hand. I feel good and healthy, so I'm hoping I can get all 5 workouts that I have planned for this week in safely without killing myself. I'm going to start a cycle of creatine when I get it in the mail, mainly to reduce my recovery time and allow me to do a bit more work in the gym.

Many members of the FAT coalition have been kinda quiet lately; fire up them keyboards and let us know how you're doing, even if it's crappy. That's what we're here for.

Sunday, April 13, 2008

Everything is A-Okay

Today's Weigh-In: 205.2 lbs.
5-Day Average: 206.0 lbs.

As you can see my weight is back on the downward slope, which feels great. I haven't drank any alcohol at all, which is definitely helping my weight loss, but it's also allowing me to clear my mind a bit and break some bad habits. I enjoy drinking, but when it becomes habit instead of something you actively choose to do, I believe that's not a good thing. Anyways, I went to the chiropractor and got my back fixed up on Thursday, and I got back into the gym on Saturday, and everything felt great. I didn't have any pain or soreness, and my flexibility and strength were still excellent. I feel good today, not too sore, so hopefully I'll be able to get all my workouts in this week and continue to see more progress on the scale. I'm so close to 200 I can taste it.

Thursday, April 10, 2008

So far, so good

Today's Weigh-In: 207.2 lbs.
5-Day Average: 207.1 lbs.

Well, my first alcohol free day went very well. I ate perfectly (under 2200 calories), had no drinks, and got a good 8 hours of sleep. The scale did not reflect this, but it will. My problem is that I've strained by lower back quite badly, and have not been able to work out since Monday. I think it is a result of attempting to deadlift too much, but who knows. I'm going to the chiropractor tonight to have an adjustment, and hopefully that will make it feel good enough to resume my exercise activities.

I took some new measurements the other day, but I don't have them with me right now, so I will try to update tonight with those and some new pictures. I'm also going to start a cycle of creatine, hoping that it will help speed my recovery times, which are quite lackluster for someone my age. Dunno if it will affect my weight, but recovery is more important to me, to be honest.

Wednesday, April 9, 2008

Doing what it takes

Today's Weigh-In: 206.0 lbs.
5-Day Average: 207.0 lbs.

My average blows. It seems I'm on a plateau. I have 21 days to lose 7 pounds if I want to reach my April goal. The only times I've hit those kinds of numbers is when I cut alcohol completely out of my diet. So that's what I'm going to do: from now until May 1st there will be no alcohol. I think that, along with my new routine, should shake things up to put my body back in fat burning mode.

That's all for today.

Monday, April 7, 2008

New schedule

I didn't get a chance to weigh in this morning, so I have no clue how much I weigh. I had a good time this weekend, but I didn't eat super clean. Saturday I went to House of Blues Anaheim and saw Bad Religion play (which was awesome), but I had a few drinks and some not-so-good snacks after we got home. Yesterday my buddy's wife threw him a birthday party, which was a lot of fun. The downside was that there was pizza and cake, which I had some of (2 pieces of pizza and one small slice of cake). To be honest, I don't particularly like pizza that much, but I had to eat something because we were there from 2 until 8. No alcohol or anything there, so that was a plus. I got in a good workout on Saturday, and another one this morning, so no worries in that department. I'm changing my workout schedule to focus a bit more on strength training. Here's my new plan:

Monday, Thursday, Friday: CrossFit workouts, just like always
Tuesday, Saturday: Stronglifts 5x5 program (workout A on Saturday, workout B on Tuesday)

I really want to get my squat up to 300 lbs. (my 1 rep-max is 250 currently) and my deadlift up to 400 lbs. (currently 345) so I think focusing a bit more on heavy lifting is the way to go. Plus it just feels good to move some iron. This way I will continue to get stronger, but I will also get the great intensity and body adaptation that CF provides without sacrificing anything.

Tuesday, April 1, 2008

April goal: 200 lbs.

Today's Weigh-In: 206.2 lbs.
5-Day Average: 206.2 lbs.

I seem to be getting out of my rut. I've focused on not doing things out of habit, both at work and at home, and it's really helped me to be aware of what I do without thinking. I've also been trying to do things that I normally don't do (or haven't done for a long time) such as hang out in the jacuzzi, read a book, or play video games (which I used to do all the time but haven't been able to do recently). I've also focused on organizing my life (and my surroundings) a bit better, and that has helped me to stay focused. As a result my mood and outlook are improving.

My weight is also going down again (yay!). Yesterday I had a new low of 205.6 lbs. and I'm hoping to beat that again this week. I've cut alcohol almost completely out of my diet for now, and I'm just focusing on working out hard and staying injury-free. I'm going to set a pretty aggressive goal (for me, at least) of getting to 200 pounds by May 1st. I didn't make last month's goal, but I got pretty close, and if I can keep my eye on the prize I should be able to make this month even better.

Thursday, March 27, 2008


Today's Weigh-In: 208.9 lbs :-(
5-Day Average: 208.08 lbs.

I know I haven't blogged in a while, sorry about that. My average is going up, which sucks. I haven't been eating poorly or anything (except for a bit of candy on Easter), but I feel like I have been eating too much. A little extra chili here, a bit of almonds and beef jerky there, it all adds up. I'm going to need to start measuring again, at least until I get a better idea of how much I really need to eat.

I don't think I will be able to achieve my goal of 205 lbs. by the end of the month, which really pisses me off. I just have not done well these last few weeks, and I need to straighten myself out. Thankfully a new month approaches, and with it a newfound desire and motivation to work out hard and eat right.

If I had to point to a few things that caused me to miss my goal they would be not working out enough (was shooting for 5 days a week, ended up averaging about 3), not getting enough sleep, and just eating too much. These can all be remedied, and they will be. I'm not that far away from the 100s, so I really need to want it.

Friday, March 21, 2008

Stuck in a rut

Today's Weigh-In: 206.0 lbs. (new low!)
5-Day Average: 207.15 lbs.

My weight is still coming down, but I'm not feeling as good today. I feel like I have my eating under complete control, so now other aspects of my life are starting to bother me more, as I don't have the same kind of control over them. I'm kind of sliding back into my old habits of: come home after work, make some dinner, sit down and watch TV and drink a few beers. What I should be doing is coming home from work, making dinner, and doing chores, reading a book, talking to my girlfriend; you know, useful things. But I just don't seem to have the desire to be productive any more, and it's really driving me crazy. Heck, I don't even like television, but I'll sit there and watch mindless dreck just because I don't want to have to engage myself at all, and that's just wrong in my mind. I need to shake up my routine or something and just get out of this rut that I'm in. This is more a motivational post for myself than for you guys, but I just thought I would share.

Tuesday, March 18, 2008

Feeling good

Today's Weigh-In: 206.8 lbs. (new low)
5-Day Average: 208.15 lbs.

Well, I'm coming down. If I can hold onto today's weigh-in, I'll only need to lose 1.8 more pounds this month to reach my goal. So that's pretty sweet.

I've finally gotten back into working out full-time this week, and boy did I need it. I'm shooting for 5 workouts a week, and as long as I don't get injured I should be okay. Diet has been great for the vast majority of the time (I had a couple beers last night for St. Patty's day but only a couple).

I'm almost half-way to my final goal of 185 lbs. I'm pretty sure the last 22.5 pounds are going to be harder to take off than the first, so I'm going to have to make sure that I'm on the ball. I don't foresee having any real slowdowns until I hit 190-195, since that will put me at about 13-14% body fat, and I've never been leaner than that in my life. Oh well, I'll worry about that when the time comes. For now, I'm feeling good.

Thursday, March 13, 2008

Game face

Today's Weigh-In: 210.0 lbs.
5-Day Average: 209.9 lbs.

Well, I'm stuck at 210. My eating has been fine, I've been planning every meal and eating my allotted calories. I just haven't been working out like I need to be. I usually workout in the mornings before work. But Monday I had a dentist appointment, Wednesday I had a chiropractor appointment, and today my truck got towed from my apartment complex for not having the right tags. So the only day I've exercised this week was Tuesday, and that was a more strength-oriented workout. I'm hoping to be able to workout tonight, as my Crossfit gym has a 7:00 session on Thursday nights, but I might have a meeting (not sure yet). Sigh.

I should be able to workout tomorrow and Saturday no problem, so that should kick me back into weight-loss mode (instead of stupid maintenance). I just have to make sure I eat 100% over the weekend to make up for the lack of exercise throughout the week. I'm so close to the 100s that I can taste it. So I've gotta put on my game face and go at it with all I've got.

Tuesday, March 11, 2008


Today's Weigh-In: 209.0 lbs.
5-Day Average: 209.73 lbs.

Not much to say today, but wanted to at least post something. This whole daylight-savings thing is throwing me off. I can't fall asleep at my normal time because it's too early, but I still have to wake up at the same time, so I've been getting less sleep than I need. And I do not function well without my 8.5 hours. So I've been dragging a little bit, and just being lazy in general. I ate fast food today (oh noes) because I'm out of food at home, but I'll still aim to be under 2200 calories for the day. Weight is still moving down, which is good, but I feel like I could be doing better. I'll go shopping tonight, and hopefully, if I get enough sleep, I'll be re-motivated tomorrow.

Friday, March 7, 2008

Veinte libras

Today's Weigh-In: 208.4 lbs. (new low)

5-Day Average: 210.28 lbs.

Well, my average is 210, so I say I've achieved my goal for today. I was worried there, as I had a 212 weigh-in earlier in the week, and I didn't think I was going to make it. But I ate great this past week, and worked out as hard as I could. I had to take Wednesday and Thursday off from working out due to soreness and a bit of elbow pain, but I got back into it this morning and felt really good. No more pain, so I'm happy. Now I need to focus on my monthly goal, which is 205 by March 31st. 5 pounds in 3.5 weeks should be totally doable as long as I watch what goes in my mouth.

As of today, I've officially lost 20 pounds, as my first official weigh-in was 230.2 lbs. It's taken quite a while for such a small amount of weight, but I know that I've done it the right way, and I haven't sacrificed any muscle or health in the process. I'm bigger, stronger, and fitter today than I've ever been in my life. I still have 25 more pounds to go, but now I have the confidence that I can actually do it, and maintain my healthy lifestyle forever. It's not hard any more. It's just habit. Sure there are days when I don't eat as healthy as I could. And there are days when I don't get in a workout. But that's life, and that's the way life will always be. I'm living my life as though I'm going to do this forever, because I am. Sure I'll eat more calories when I'm maintaining my weight, but the quality of food won't change. I've learned the habits that are necessary to stay healthy, and that's really the most valuable thing.

Wednesday, March 5, 2008

Filthy Fifty

Today's Weigh-In: 209.0 lbs.
5-day Average: 211.0 lbs.

Finally saw a number that wasn't 212 on the scale today, and I earned it. I ate great yesterday, and got in an insane workout. Let me share it with you, and you can give it a try:

The Filthy Fifty
For time:

50 Box Jumps/step ups on 24" box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (36 pounds)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with 8" vertical jump from squat)
50 Double unders

Time: 43:31

The only substitutions I made were I used a 14 pound ball for wall ball, and I did 150 single jumps instead of 50 double-unders (it's a jump-rope exercise). Last time I did this, I scaled everything to 30 reps, and did much lighter weights (26lb. kettlebell, 6lb. ball), and even then I barely survived. This time I felt great, and next time I will do it 100% as prescribed with no substitutions.

My body is beat, and I have to take care of some things today, so I will be using today as a rest day, and come back stronger tomorrow. If I can stay at or below 209 I will make my goal by Friday, so here's hoping :)

Monday, March 3, 2008

March goals

Today's Weigh-In: 212.0 lbs.
5-Day Average: 211.85

Alright, back to the grind. Got in a good workout this morning:

100 pullups
100 pushups
100 situps
100 squats

Took me 44 minutes, but I got it done (used assistance on the pullups, though).

I made a big batch of healthy food this weekend so I should be good for the rest of the week with regards to eating. I made a huge thing of turkey chili, a corned beef brisket which I trimmed all the visible fat off of, and a really good sauce I'm going to be using for chicken and brown rice. I have 4 days until my goal of 210, so I gotta hit it hard this week. My alcohol free month is over, but I'm only going to relax it a little bit. No alcohol at all except on Saturdays. I think this will provide a good balance of healthy lifestyle with moderation. I'm sick of seeing 212 on the scale, so I'm going to do what it takes.

New goal for March: 205 lbs. by March 31st. 6.5 pounds seems to be about right for me if I work hard. Also, that would put me at a goal of under 200 for April, which should be sweet. Let's see if I can pull it off.

Friday, February 29, 2008


Today's Weigh-In: 212.6 lbs. (bummer)
5-Day Average: 211.56 lbs.

Sigh. I didn't hit my goal for this month, so the new goal of 210 by 3/7 stays. Now that I've gotten my back all fixed up I've been back in the gym 3 times this week. I let my diet slide a little the past 2 or 3 days, and it's caught up to bite me, as I haven't been able to really get under 212 (except for that one 209 weigh-in). Today is my weekly cheat meal day, but I'm going to try to keep it very reasonable. I've got a crap-ton of stuff to do tomorrow, and I won't be getting to exercise this weekend, so I've gotta make sure I eat right. Being very strict on the Zone seemed to be really good for my progress, so I'm going to go back to measuring everything and making sure that my ratios and blocks are right (no more estimating). I think that will bring me back on track to a good 1.5-2 lb. per week loss.

Also, I'm going to call some of you out. Seems as though it's been pretty quiet on the FAT front. Has everyone been slipping up and are too afraid to come out of the woodwork? You all know who you are, even if you can't make a big post, at least post something so we know you're still in the game. Don't make me come and get you, and drag you kicking and screaming to the computer.

Wednesday, February 27, 2008


Today's Weigh-In: 209.0 lbs. (new low)
5-day Average: 211.56 lbs.

I seem to be hitting new lows like crazy these days, and it feels great. I don't know exactly what I'm doing right (that I wasn't doing before) but I'm happy with the progress being made. If I can maintain a 209 weigh-in for the next two days I will reach my goal of 210 average by the end of the month.

I'm closing in on 20 pounds lost so far (1.56 pounds more to go from my average) so that feels like a good milestone. That puts me at about 40% of the way to my goal of 185 pounds, so I have about 25 pounds more to go. I've been at this since the beginning of October (working out and losing weight that is, I started the blog in November) so it's taken me about 5 months, which puts me at an average of 4 pounds a month. That's pretty crappy, but when I look at the numbers I didn't actually start losing any weight until mid-November, so a more realistic average would be about 5.6 pounds per month. If I can maintain that (admittedly conservative) pace it should take me a 4.5 more months to get to my goal, which would be mid-July. So it doesn't look like I'll be at my goal by Memorial day, but I should be pretty close (195 pounds by my estimates). When I hit 190 I'm going to re-evaluate my goal weight again (based on body fat percentage) to see whether I need to adjust it lower or if 185 will be enough to be at 10%.

This is a long journey, but I'm determined to make it, come hell or high water.

Tuesday, February 26, 2008

Chugging along

Today's Weigh-In: 211.4 lbs (new low)
5-Day Average: 212.16 lbs.

Nothing really new on my front. I'm going to the chiropractor today to get my back fixed so I can get back to working out (hopefully I can get in a workout tonight). The weather here in southern California is absolutely beautiful today; mid-70s, sunny and clear, not too humid. I would love to go for a jog, but I gotta get my back fixed up first. Oh well. Time to eat some lunch :)

Sunday, February 24, 2008

Can't complain

Today's Weigh-In: 212.6 lbs.
5-day Average: 212.56 lbs.

It's looking like the 212 weigh-in wasn't a fluke, as I've weighed in at 212 and a fraction for the last 4 days now. So it looks as though I won't hit my goal of a 210 average by the month's end, but I'll be darn close. Can't complain about that :)

I've had to take quite a few days off from exercising in the past week as the muscles in my shoulders, back, and neck have been bothering me quite a bit. I talked to my mom about it and she recommended I go see our chiropractor, which I plan on doing at the earliest available opportunity. I don't want to be out of the game too long or I'll get complacent.

Other than that, everything is going well with me. Diet has been good. I got a new bed so my sleep has been getting better. I'm in a pretty good groove now, which I think has contributed to my faster weight loss this month. Now I just gotta make sure I stay in it.

Thursday, February 21, 2008

Lift those weights!

Today's Weigh-In: 212.0 lbs. (new low)
5-day Average: 213.8 lbs.

Whew! I was afraid that since my average climbed up a bit yesterday that I might be in trouble, but this morning I saw a new low. I worked out twice yesterday, and ate perfectly, so I know I earned it. I've just gotta keep earning it.

I'm starting to feel a bit under the weather. Actually, I've felt somewhat crappy for the past few days, but today it's definitely kicking into high gear. I'm taking tomorrow off from working out, as I have to clear my room for my new bed before I go to work, so that should help. I really don't want to get sick.

So last night I did another CrossFit Total, so I could compare my score with my brother's. These are 1-rep maxes. Here are the results:

Deadlift: 335 pounds (30 pound record)
Back Squat: 245 pounds (15 pound record)
Shoulder press: 150 pounds (5 pound record)

Not too shabby for me. I want my squats to be stronger but I'm getting there. I'm pulling personal records pretty much every time I try a 1-rep max, and I've increased my deadlift by 105 pounds just this year so far, so I can't really complain.

Wednesday, February 20, 2008


Today's Weigh-In: 213.8 lbs.
5-Day Average: 214.4 lbs.

My weight seems to be stuck around 213-215 right now, which sucks, cuz I've only lost .4 pounds in the last week. My diet over the weekend could definitely have been better, and I was somewhat sick for the past few days so no workouts. But I'm back at it today, eating Zone and exercising. I got in a workout this morning, and I'm also going to do the CrossFit Total tonight (1-rep maxes of back squat, dead lift, and shoulder press) to compare with my little brother's score. Since this morning's workout was just squat cleans I think I should be alright. My goal of 210 by the end of the month is looking dim, as I would need to lose .55 pounds a day for the next week. Oh well, I'm not going to stress about it.

I seem to lose weight in spurts. I will drop 4-5 pounds in a short amount of time, then I'll be stuck at a weight for a week or two. I don't know if it's just my body, or if I'm slacking on my diet/exercise. I'm pretty sure it's not the exercise, since I've been pretty consistent on that. My diet really is quite good most of the time, but sometimes I start to get hungry for more food than I'm allotted, and my willpower gives. I don't eat bad foods usually, but I think I might just be eating too much sometimes. I need to bring back my slow-down technique for eating (when you eat, slow the F down, and allow your stomach to tell you when it's full). That worked well for me when I first began this process, and I think I need it again.

I really don't want to adjust my ultimate goals, and if I can get to 210 by early March I will only need to lose a little over 6 pounds a month through June to reach my goal of 185. That's a lot of weight in a little time for me, so I'm not completely sure I can do it, but I'm definitely going to try. Summer calls to me. I've moved my goal of 210 to March 7th so I still have a definitive date to shoot for. I think I can make it.