Today's Weigh-In: 205.6 lbs.
My weight is back down where I expected it to be this morning, which made me breathe a sigh of relief. I really didn't want to have to try to lose 9 pounds in a month instead of 6. So far I've started out my day with a healthy breakfast, and I've got my lunch and snack packed and ready to go. I'll be doing another workout tonight, then I'll be visiting my girlfriend. Not sure what we'll be doing for dinner but I'll make sure that it's something that fits into my dietary requirements (probably El Pollo Loco chicken).
I've been getting up much earlier than normal to make sure I have time to get into the gym after work, and I actually feel pretty good about it. I went to bed at 10:30 last night and woke up at 7:30 today. I slept great, probably due to the lack of alcohol in my system. I'm looking forward to more positive changes like these in my life this month. I don't have my measurements with me (I'm at work) but I'll try to post them either tonight or tomorrow.
Tuesday, June 2, 2009
Monday, June 1, 2009
First day: done
Today's Weigh-In: 209.8 lbs.
So today was the first day of my hard routine, and I've gotta say I've done perfectly so far. I ate exactly 16 blocks of food, but I chose higher fat protein sources to make sure I don't get under 2000 calories. If I do that then I end up not recovering from my workouts and start feeling run-down. Between 2000 and 2200 calories per day is the perfect range for me to lose weight and still perform well. My meals consisted of bacon, eggs, and an English muffin for breakfast, a turkey sandwich for lunch, protein powder and an orange for snack #1, crackers and kippered herring for snack 2, and steak with onions and mushrooms for dinner, with some watermelon for dessert. I'm still a bit hungry, but it's that good hungry feeling that makes me know that I'm doing something effective.
I did a gnarly workout at Crossfit 714 which included lots of cleans and pull-ups. I'm writing this 2.5 hours after I finished and I still can't stop sweating, and it's not particularly hot here. I didn't think I was going to be able to finish, but I found that second wind that I remember so fondly but had forgotten as of late and finished as strong as I could.
Haven't touched a drop of alcohol today. This is the first day in 4 months that I haven't had any (since my fast in January), and I thought it would be harder. I actually feel great right now. My drive is very strong today, and I can only hope that I can keep it up.
My weigh-in today was taken this evening, after dinner, since I forgot to do it this morning, so it's a bit higher than it would be in the morning. Also, as promised, current pictures, taken yesterday:
Back:
Side:
Front:
So there you are. I also took measurements, but I'll post them later because this post is long enough as it is.
UPDATE: Here are my measurements, as of 5/31/09, for posterity's sake.
Biceps: 14.5"
Waist (flexed): 38"
Waist (relaxed): 40.25"
Chest (flexed): 44.25"
Chest (relaxed): 42"
Thighs: 25.25"
Calved: 15.75"
Neck: 16.5"
Hips: 38"
So today was the first day of my hard routine, and I've gotta say I've done perfectly so far. I ate exactly 16 blocks of food, but I chose higher fat protein sources to make sure I don't get under 2000 calories. If I do that then I end up not recovering from my workouts and start feeling run-down. Between 2000 and 2200 calories per day is the perfect range for me to lose weight and still perform well. My meals consisted of bacon, eggs, and an English muffin for breakfast, a turkey sandwich for lunch, protein powder and an orange for snack #1, crackers and kippered herring for snack 2, and steak with onions and mushrooms for dinner, with some watermelon for dessert. I'm still a bit hungry, but it's that good hungry feeling that makes me know that I'm doing something effective.
I did a gnarly workout at Crossfit 714 which included lots of cleans and pull-ups. I'm writing this 2.5 hours after I finished and I still can't stop sweating, and it's not particularly hot here. I didn't think I was going to be able to finish, but I found that second wind that I remember so fondly but had forgotten as of late and finished as strong as I could.
Haven't touched a drop of alcohol today. This is the first day in 4 months that I haven't had any (since my fast in January), and I thought it would be harder. I actually feel great right now. My drive is very strong today, and I can only hope that I can keep it up.
My weigh-in today was taken this evening, after dinner, since I forgot to do it this morning, so it's a bit higher than it would be in the morning. Also, as promised, current pictures, taken yesterday:
Back:
Side:
Front:
So there you are. I also took measurements, but I'll post them later because this post is long enough as it is.
UPDATE: Here are my measurements, as of 5/31/09, for posterity's sake.
Biceps: 14.5"
Waist (flexed): 38"
Waist (relaxed): 40.25"
Chest (flexed): 44.25"
Chest (relaxed): 42"
Thighs: 25.25"
Calved: 15.75"
Neck: 16.5"
Hips: 38"
Thursday, May 28, 2009
The Hard Routine
Beginning June 1st I will be attempting something called a Hard Routine. What this means is that I have a certain list of goals and restrictions that I will follow for the entire month with no cheating. It's basically a "trial by fire" experience designed to strengthen one's willpower and to get them used to doing things that they are not currently doing (or to break some bad habits). I think this is something that I really need to get the fire going again in my fitness life, as right now it's just a pile of smoldering embers. If I can get back in the routine of consistently getting into the gym, eating clean, and blogging then I know I can get back on track and keep that momentum for a while. So here are my goals for the month of June:
- No Alcohol - This one is very important, because I know I consume a lot of empty calories in alcohol.
- At least 4 workouts per week - This is the optimal amount of training for me to allow for weight-loss and recovery. If I can manage an additional workout it will probably be something I come up with that's both fun and challenging.
- Weigh-in every day and record - Just to get back in the habit.
- Take body measurements before and after - To have an objective measurement of progress.
- Record all workouts on beyondthewhiteboard.com - So I can compare my results when I repeat them in the future as another empirical measurement.
- Get under 200 pounds - Totally doable with this plan.
- Take weekly progress pictures each Sunday - It's been a while since I've done this, and I want some visual evidence to help keep me motivated.
- Strict Zone diet @ 16 blocks - This has worked well for me in the past, and it's not terribly difficult. It just takes a few extra seconds of weighing and measuring everything I put in my mouth.
- Practice pull-ups daily - Goal is to get 5 dead-hangs by the end of the month (currently at around 3).
- 1 cheat meal per week - This allows a little bit of something to look forward to each week so I don't completely burn out mentally. This has also worked well for me in the past.
Thursday, May 21, 2009
Back from vacation
No weigh-in today, but I weighed in at 204.9 on Tuesday and 204.2 yesterday, so I'm finally headed in the right direction again. I've been pretty good with tracking my food and not mindlessly snacking like I am wont to do at night. Even healthy snacks can put you over on your daily calorie needs.
My fishing trip was a lot of fun. I only caught one fish, but it was great to get away from civilization with all the congestion, pollution, and stress that it brings. The weather was amazing, in the low 80s every day with a nice breeze, extremely blue skies, and it was nice and dry so it didn't even feel as hot as it was. The creek water was about 45 degrees, and I was using some thin hip-waders, so that kept me nice and cool.
My dad loves to cook, so he cooked all the food we had during those 4 days. We actually ate very healthy, except for the many, many beers consumed. They were light beers, though, and we were extremely active, so we burned those off pretty easily. All in all it was a good time.
I found a new Crossfit gym which is pretty close to my work and my girlfriend's house, and their prices are very reasonable (with a couples discount to boot) so I'm going to go check them out next week and see if it's a good fit for us. The globo-gym scene is really starting to bother both of us, so it will be nice to start working out in a real CF gym again.
My fishing trip was a lot of fun. I only caught one fish, but it was great to get away from civilization with all the congestion, pollution, and stress that it brings. The weather was amazing, in the low 80s every day with a nice breeze, extremely blue skies, and it was nice and dry so it didn't even feel as hot as it was. The creek water was about 45 degrees, and I was using some thin hip-waders, so that kept me nice and cool.
My dad loves to cook, so he cooked all the food we had during those 4 days. We actually ate very healthy, except for the many, many beers consumed. They were light beers, though, and we were extremely active, so we burned those off pretty easily. All in all it was a good time.
I found a new Crossfit gym which is pretty close to my work and my girlfriend's house, and their prices are very reasonable (with a couples discount to boot) so I'm going to go check them out next week and see if it's a good fit for us. The globo-gym scene is really starting to bother both of us, so it will be nice to start working out in a real CF gym again.
Monday, May 11, 2009
I'm still alive!
5-day average: 207.1 lbs.
Hey everyone! I know it's been a while since my last post, so I'll try to bring you up to date on where I am.
The new routine has been a bit spotty so far. I've been getting 2-3 workouts in a week, but my girlfriend got sick for almost 2 weeks so she hasn't been in the gym since then. I've been playing with my gymnastics rings quite a bit, and they're really fun. Just doing simple things like skin-the-cats and attempting back levers really works the shoulders and core muscles, and my abs are killing me today from working out with them on Saturday.
My eating has been pretty crappy. It's the whole weekend thing, still. I eat fine Monday through Thursday and then blow it Friday through Sunday, even though I'm home more and could just take the time to cook. I think there are a couple of reason why I choose the easy route of convenience foods. First, I'm usually running low on food in my fridge and cupboards by about Friday or Saturday, since I usually go shopping on the weekend. Second, I'm tired by the end of the week and just want to relax. Third, my focus on eating well tends to wane when I'm not on a fixed schedule like I am throughout the week.
I can fix the first issue by going shopping in the middle of the week to restock essentials so I don't run out of anything. I can also try to prepare some food in bulk in the middle of the week as well so I will already have something healthy pre-made for when I don't feel like cooking. The third issue is not an easy one to overcome, so I'll have to think of some tricks for motivating myself a bit better.
My weight is fluctuating between 204 and 208 right now. I want to stabilize it on the lower end of this range and work towards getting under 200 again, so I'm weighing in every day again and keeping the 5-day running average. I'm also doing some intermittent fasting again to help give me a bit of a metabolic advantage (and to keep calories lower).
I am going camping and fishing this Thursday and will be gone all weekend. I plan on bringing my rings with me and creating some fun outdoor workouts. I foresee lots of burpees, ring pull-ups, and lifting of logs in my future :) I'm going shopping for the trip with my dad, so I will try to make sure that we don't get a bunch of garbage food. My dad has been focused on eating healthier lately, and cutting out a lot of bad carbs, so this shouldn't be too much of a problem. And, if we catch anything, we'll have some delicious rainbow trout to feast on. I'm definitely looking forward to that.
Hey everyone! I know it's been a while since my last post, so I'll try to bring you up to date on where I am.
The new routine has been a bit spotty so far. I've been getting 2-3 workouts in a week, but my girlfriend got sick for almost 2 weeks so she hasn't been in the gym since then. I've been playing with my gymnastics rings quite a bit, and they're really fun. Just doing simple things like skin-the-cats and attempting back levers really works the shoulders and core muscles, and my abs are killing me today from working out with them on Saturday.
My eating has been pretty crappy. It's the whole weekend thing, still. I eat fine Monday through Thursday and then blow it Friday through Sunday, even though I'm home more and could just take the time to cook. I think there are a couple of reason why I choose the easy route of convenience foods. First, I'm usually running low on food in my fridge and cupboards by about Friday or Saturday, since I usually go shopping on the weekend. Second, I'm tired by the end of the week and just want to relax. Third, my focus on eating well tends to wane when I'm not on a fixed schedule like I am throughout the week.
I can fix the first issue by going shopping in the middle of the week to restock essentials so I don't run out of anything. I can also try to prepare some food in bulk in the middle of the week as well so I will already have something healthy pre-made for when I don't feel like cooking. The third issue is not an easy one to overcome, so I'll have to think of some tricks for motivating myself a bit better.
My weight is fluctuating between 204 and 208 right now. I want to stabilize it on the lower end of this range and work towards getting under 200 again, so I'm weighing in every day again and keeping the 5-day running average. I'm also doing some intermittent fasting again to help give me a bit of a metabolic advantage (and to keep calories lower).
I am going camping and fishing this Thursday and will be gone all weekend. I plan on bringing my rings with me and creating some fun outdoor workouts. I foresee lots of burpees, ring pull-ups, and lifting of logs in my future :) I'm going shopping for the trip with my dad, so I will try to make sure that we don't get a bunch of garbage food. My dad has been focused on eating healthier lately, and cutting out a lot of bad carbs, so this shouldn't be too much of a problem. And, if we catch anything, we'll have some delicious rainbow trout to feast on. I'm definitely looking forward to that.
Tuesday, April 14, 2009
New routine update
Today's Weigh-In: 207.2 lbs.
I'm not really sure why my weight went up so high today. I ate super cleanly yesterday and didn't go crazy over the weekend. I have been lifting a lot of weights and eating a lot of protein, so maybe there's a bit of muscle added and some water retention going on.
So far the new routine is working out pretty well for me. I've been in the gym consistently at least 3 times a week, getting good workouts and feeling strong. My body is looking a bit leaner and more muscular as well, especially in my upper body. I was having a bit of tightness in my left hip last week so I brought the weights down on the squat from 195 to 175 and I'm just working on making sure I do each lift with perfect form. It's feeling better now, so I'll start upping the weights again the next time I squat.
I got my Iron Woody assistance bands in the mail, which I will be using to help my girlfriend work on pull-ups and dips. I also ordered some gymnastics rings from ringtraining.com. I absolutely love doing ring work, and now that I have my own rings I'll be able to work more gymnastics moves into my repertoire. I still really want to work towards getting a muscle up on the rings (I've done a few muscle-ups on a pull-up bar before, but it's a bit easier than on the rings) so I'll be working some progressions to get me there. I think the biggest issue getting in the way of doing the muscle-up is my bodyweight. I just don't have the strength to heave 200+ pounds from a dead hang up and over the top of the rings. So I've really gotta focus on getting the weight down.
I've begun counting my calories again, which is absolutely vital for me to lose weight. Yesterday I came in at around 2200, with less than 100 grams of carbs. Eggs and ham for breakfast, salami and turkey sandwich and strawberries for lunch, and almond-meal crusted salmon with broccoli for dinner. Today I've had a protein shake made with milk, protein powder, coconut milk, strawberries, and splenda, and I have some teriyaki chicken and salad packed for lunch. So far this week is looking good, and I still have 2 weeks to get down to my goal of 200 lbs. by May 1st. As long as this little spike in weight doesn't last I think I can do it. Just gotta put my nose to the grindstone and get it done.
I'm not really sure why my weight went up so high today. I ate super cleanly yesterday and didn't go crazy over the weekend. I have been lifting a lot of weights and eating a lot of protein, so maybe there's a bit of muscle added and some water retention going on.
So far the new routine is working out pretty well for me. I've been in the gym consistently at least 3 times a week, getting good workouts and feeling strong. My body is looking a bit leaner and more muscular as well, especially in my upper body. I was having a bit of tightness in my left hip last week so I brought the weights down on the squat from 195 to 175 and I'm just working on making sure I do each lift with perfect form. It's feeling better now, so I'll start upping the weights again the next time I squat.
I got my Iron Woody assistance bands in the mail, which I will be using to help my girlfriend work on pull-ups and dips. I also ordered some gymnastics rings from ringtraining.com. I absolutely love doing ring work, and now that I have my own rings I'll be able to work more gymnastics moves into my repertoire. I still really want to work towards getting a muscle up on the rings (I've done a few muscle-ups on a pull-up bar before, but it's a bit easier than on the rings) so I'll be working some progressions to get me there. I think the biggest issue getting in the way of doing the muscle-up is my bodyweight. I just don't have the strength to heave 200+ pounds from a dead hang up and over the top of the rings. So I've really gotta focus on getting the weight down.
I've begun counting my calories again, which is absolutely vital for me to lose weight. Yesterday I came in at around 2200, with less than 100 grams of carbs. Eggs and ham for breakfast, salami and turkey sandwich and strawberries for lunch, and almond-meal crusted salmon with broccoli for dinner. Today I've had a protein shake made with milk, protein powder, coconut milk, strawberries, and splenda, and I have some teriyaki chicken and salad packed for lunch. So far this week is looking good, and I still have 2 weeks to get down to my goal of 200 lbs. by May 1st. As long as this little spike in weight doesn't last I think I can do it. Just gotta put my nose to the grindstone and get it done.
Monday, April 6, 2009
New week
Today's Weigh-In: 204.9 lbs.
It seems I haven't lost any weight since last week, which is a bummer, but I might be retaining some water from having a bit too much sodium yesterday (beef jerky, a few french fries, etc.). I got in 3 workouts last week, so I'm building up a bit of momentum. It's nice to get under the barbell again, and it doesn't look like I've lost any strength. As I mentioned in my last post I am now training with my girlfriend, which is working out pretty well. It's a challenge to me because I've never trained anyone else before, but it's rewarding to see her get her form down and teaching her new movements. She's doing very well, especially for someone who has never done barbell training before. We're both very sore, but not so much that we can't get back in the gym today. So far I've taught her back squats, shoulder press, and deadlift, and today we're going to work on bench press.
I found out that the gym we're working out at has 35 pound barbells, which are great for her because the 45 pounder is a bit much right now. They also have some really small, extremely light barbells that I've been using to teach her shoulder dislocates and overhead squats. I'll be using those to teach her how to power clean as well. I'm ordering some assistance bands today so I can teach her dips and pull-ups without having to use the gravitron machine.
My diet last week was pretty good. I took a few too many cheats this weekend, though, so I'll have to make sure to tighten by belt this weekend and focus on getting good nutrition even if it's less convenient. I've got a bunch of homemade carnitas in the fridge which will probably last me through the end of the week, and I'll be cooking up another big pot of something tonight (not sure what yet). The more convenient I make healthy food the easier it is to stick to eating clean. It just takes a bit more preparation beforehand.
That's it for me. Here's to a new week of increased fitness and health.
It seems I haven't lost any weight since last week, which is a bummer, but I might be retaining some water from having a bit too much sodium yesterday (beef jerky, a few french fries, etc.). I got in 3 workouts last week, so I'm building up a bit of momentum. It's nice to get under the barbell again, and it doesn't look like I've lost any strength. As I mentioned in my last post I am now training with my girlfriend, which is working out pretty well. It's a challenge to me because I've never trained anyone else before, but it's rewarding to see her get her form down and teaching her new movements. She's doing very well, especially for someone who has never done barbell training before. We're both very sore, but not so much that we can't get back in the gym today. So far I've taught her back squats, shoulder press, and deadlift, and today we're going to work on bench press.
I found out that the gym we're working out at has 35 pound barbells, which are great for her because the 45 pounder is a bit much right now. They also have some really small, extremely light barbells that I've been using to teach her shoulder dislocates and overhead squats. I'll be using those to teach her how to power clean as well. I'm ordering some assistance bands today so I can teach her dips and pull-ups without having to use the gravitron machine.
My diet last week was pretty good. I took a few too many cheats this weekend, though, so I'll have to make sure to tighten by belt this weekend and focus on getting good nutrition even if it's less convenient. I've got a bunch of homemade carnitas in the fridge which will probably last me through the end of the week, and I'll be cooking up another big pot of something tonight (not sure what yet). The more convenient I make healthy food the easier it is to stick to eating clean. It just takes a bit more preparation beforehand.
That's it for me. Here's to a new week of increased fitness and health.
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