Final Measurements

Well the day has arrived, and while my goal was set back a month I am happy I stuck with it this long. It is quite an accomplishment to see hard work and dedication pay off.

Throughout the majority of this program I didn't feel deprived and once I got past that first weekend, things got easier. It helped to have a plan laid out for me to just follow and not have to think too much about what to eat and when.

I learned a ton of new stuff like recipe ideas, nutritional strategies and how to transform your body super fast.

I have never been in this good of shape before. In 2004 I was 9.6% body fat but didn't feel as fit as I do now, and I honestly couldn't tell you what I was doing other than running 5 miles three times per week. Now I feel more fit, stronger and am not limping around all the time like I was then (I had an achilles problem due to the running). You are probably wanting to know the final measurements. Well here they are:

When I started the program my circumference measurements were:

3/7/08

Hips: 41.25

Waist: 34.5

Thigh: 25

Arm: 13.5

Today 6/29/08 they are:

Hips: 38

Waist: 30

Thigh: 22.5

Arm: 13.75

For a total loss of 10 inches

My current body weight is 196 for a total loss of 21 pounds

And my current body fat is 10% for a total loss of 11% body fat

I looked like this when I started:

And here is where I am today:

(Sorry I had to add that last one, my wife forced me to do it:)

Perhaps the most rewarding feeling is that fact that I am not ashamed of my body anymore. Growing up I was overweight and despised how I looked. After going through this transformation I have developed more confidence. So when it is hot out I am ok with taking my shirt off.

I am not self conscious any more. The weight that carries is tremendous and I am ecstatic to have that weight gone (pun intended).

The final week

This is it.

The final week of my transformation. Actually by now it is the final days.

I am very proud of how far I have come.

I am more fit now than I ever have been, and that makes me feel great.

While I probably am not going to reach 5% body fat, I know how I feel and that is what is more important.

I had an image in my head what 5% looked like and it is what I look like right now, so I guess the picture in my head was more like 9-10%:)

I think a lot of times we have images in our heads of what we want to look like and we place a numerical value to it.

Sometimes it is close and sometimes it isn't.

Regardless of how close it is, when we get there it is how we feel that matters most.

If you've tried to transform your body with success, you probably know what I'm talking about.

If you haven't, I have to tell you, there are few things more satisfying than having control over how your body looks and being able to manipulate it to become what ever you want it to.

Of course, we all have control over how our body looks and we all have the ability to manipulate it however we wish.

Take control and see how far you can go.

End of Week 3

So I've reached the end of week 3 and I've seen yet more changes.

First the measurements

Last week my circumference measurements were:

Hips: 38.5

Waist: 30

Thigh: 23.5

Arm: 14

This week we have this:

Hips: 38

Waist: 30.5

Thigh: 22.75

Arm: 14

Body fat also went down. I had been stuck at the range of 11-15% for a couple of weeks but this week my range is now 10.5-14% (I honestly think it is closer to 10.5% as I have been 9% before but didn't look this good:)

And for the visual proof, here are my pictures from last week:

And this weeks pictures (look at the side view)

Very pleased with progress. I could care less that my weight isn't dropping dramatically, my body fat and circumference measurements are dropping. I'm starting to think that 5% is too low for me and that a few percentages lower would be more than what I'm looking for. We'll see what happens this last week.

Week and a Half Left

Still not having crazy cravings.

I actually like a lot of the foods I am eating and realized the other day that I am not missing the whole grains that are non-existent during this program.

Lots of veggies, some fruit and lots of healthy fats and proteins.

I love it:)

And I'm sure if I wasn't seeing results it would be much more difficult to 'love' it.

Something I have learned about myself is that like many others I had a fear of fats, even the healthy ones.

In this program I'm eating more fats than I ever have and it is having the opposite effect that I expected.

Now I knew it wasn't the fats that were making me fat but I got sucked into the media and misconception that fats are the culprit of causing us to hold on to the body fat so many of us struggle with.

It isn't quite that simple.

There are a lot of factors. Quality nutrition is at the top of that list.
Poor carbohydrate choices and portions are also an issue.
The other biggie is overeating.

It's funny but I used to have trouble with snacking at night and I still do snack from time to time. However, the big difference is that I don't reach for the carbohydrates like I used to.

Instead I look for fat and protein combinations to satisfy my snacking and the choices I now make are supportive ones, meaning they are healthy.

I didn't expect to learn something with this program but it is always a plus. I guess I was a little naieve (did I spell that right?) to think I wouldn't learn anything.

I Cheated!

Yup its true.

Last night I cheated.

But not in the way you might think. I didn't cheat with ice cream, or chocolate, or candy, or pizza. I just had more than what I was supposed to.

My evening snack I had seconds on and I also had twice the portion for lunch. All healthy options but my calories aren't as low as they should have been.

It's a cheat but it is still a win. See I could have gone off the deep end and had pasta, ice cream and pizza, but I didn't. And even though this isn't the ideal situation, I did cheat but did so in a supportive way.

I felt bad about it for about ten minutes then realized that this is a huge step in the right direction for me moving forward. I am halfway through this phase of the program and am doing great mentally and physically. I took measurements today. My pictures show difference and there is some difference with circumference measurements and weight but not so much on the body fat percentage (although the measurements were lower not enough to drop percentages in body fat). Here are my current pictures:

Here are my pictures from two weeks ago:

My current weight is 198

My circumference measurements are:

Hips 38,5

Waist 30

Thigh 23.5

Arm 14

At the end of the last phase they were:

Hips 39

Waist 31

Thigh 23.5

Arm 13.75

Not a lot of loss, but I think the pictures show the biggest changes. I am also wearing a loose size 34 pants which I haven't worn a 'loose' size 34 since junior high school.

At this point I'm not so sure I care about what the numbers are showing, although mostly good, and I would like to see the body fat drop, I am pleased how far I have come with this program and how things are coming together physically.

A Good Week

Another good week under my belt.

Some great news is that I pulled out a pair of shorts that I had no chance of fitting into this winter.

My mother in law bought me two sizes: 38 and 34.

I had been wearing the 38 all winter and just changed on Monday. It was long overdue because these shorts were falling off me.

So I tried on the 34's and to my surprise, they were loose too! The last time I was smaller than a size 34 I was in Junior High (maybe even younger but that is as far back as Ican remember).

I actually don't know what size I was in junior high because I wore elastic band clothing back then.

They felt the most comfortable.

On another note, I don't think the scale has gone down but I don't give a crap, I look great. I'm hearing it from my boot campers, my family and friends.

That and the shorts are the real indicators of results, the scale just plain sucks.

I won't be a slave to that thing ever again.

Measurements on Sunday to see numerically how I have done, but honestly I already know.

Many are asking what my secret is. Well there are a lot of things but I am using this on a regular basis in my nutrition plan. I've got a lot of cool ideas using this and they taste awesome.

I made it!!

The weekend is over and I made it clean!

And it actually wasn't as hard as I thought it would be.

Once I got past Friday night, the rest was a breeze, well almost a breeze.

Yesterday was quite tough.

See, I didn't train yesterday so my calories were cut and I lost a meal (workout meal) and that made it tough.

I wasn't hungry, I just wanted to eat again. Purely a mental game.

But it is over, now its Monday and I'm moving forward.

As I mentioned yesterday, measurements didn't show much except for a 1/2 inch loss on my waist but I am seeing quite a change overall.

I can see my abs better (big bonus)
I can see more definition in my arms

Those are the two biggies. So I can tell it is working, I just may need to manipulate the menu a bit in a week if there aren't significant changes.

Measurement Day

Now that I'm in the next phase of my program, I will be doing measurements weekly.

I took my measurements this morning but didn't see any change in body fat or circumference measurements.

However, I know I look different, I feel different. I can see my abs even more and my clothes are fitting differently over the past week. I will wait another week to see if there are further changes. If I don't see any numerical changes I will alter the menu.

(I say there weren't any changes but I did lose 1/2 inche around my hips.

I got a new pair of shoes

I was so excited when the UPS man arrived on Thursday!



That meant my new shoes had arrived. I have been waiting what seems like forever for these shoes (it was actually three days).



It is always nice to get something new and even nicer to get a package, but this one is different.



Yes I was still excited and yes I was full of anticipation.
But I knew my training would never be the same. These shoes were going to change me.



Now you are probably thinking to yourself, how can a pair of shoes change your training and you?



Well, let me take you back a few years when I used to sprain my ankles constantly. I was a very active college guy, playing basketball and working out regularly. But I couldn't shake the constant ankle sprains I would get.



It seemed like as soon as I recovered from one, I would sprain the other.



It was annoying and it made me reconsider a lot of activities I used to love doing.



I stopped playing basketball so much, and all sports for that matter.



I didn't trust my body anymore, and I didn't like that.



Fast forward to today and my wonderful, life changing shoes.

(Please do your best to ignore the carpeting, it is the carpeting in my office)

These shoes are called Nike Frees. What makes them so special is that they give you the feeling of what it is like training barefoot.

I know you are a bit dumfounded right now, but stay with me, there is more to this, and before you go out trying to run barefoot (please don't) keep reading.

Our feet are the only contacts we have with the ground. When we seperate our feet from the ground, our nerves and muscles in our feet (our feet are absolutely loaded with tiny muscles and thousands of nerves to help with balance, coordination, and many other key functions) lose a lot of their ability to help in moving around.

Using shoes with extra padding or elevated heels, are one of the culprits to many foot and ankle injuries we experience. And don't get me started on high tops (I wore those religously in my basketball, baseball, and football playing days).

I understand the idea of trying to restrict the excess movement of the ankle to prevent injury, but by practicing that I think I'm doing a disservice to myself and my clients.

In order to get stronger we must train our body to become stronger, not sit in a coffin. This is what we are doing to our feet by placing them in shoes that are restricting our foot movement. Lack of foot movement means a delay in reaction by the muscles and nerve endings in the feet to react to either on the field or react to prevent an ankle sprain walking at work.

I ran in these shoes today and my feet actually never felt better afterward; no blisters to speak of. I didn't have aches and pains I normally do in my feet when I finish a running workout. Why?

Is it because my feet reacted the way they were meant to, by responding to the ground forces placed upon it? I'm not an expert but if I don't have pain, blisters, and aches after exercise and I just used brand new shoes...

I think there is something to that.

By the way, since I have started resistance training without shoes (squat, deadlift, single leg exercises), I haven't sprained my ankle. It has been almost 10 years.

Food for thought.

Feeling Good

I kind of like this new plan.

I am actually finding myself having a bit more variety than I have in the past.

Don't get me wrong I am finding myself reaching for similar foods, but now the combinations I am putting together are coming out quite great.

Workouts again are leaving me drenched. Running is something I haven't done in a while so my calves are a bit sore (Thank god for the foam roller).

I'm seeing differences too. I know it is only day 3 but with this accelerated program, I am noticing some changes on my body. The best one is my abs are poking out more.

I'm going to be measuring weekly so I will have updated measurements after the weekend.

Oh, right the weekend. Not looking forward to that. No cheat meal, not looking forward to that either. I'm going to have to be strong here because going without a cheat meal for 28 days is not something I have done or like to do (gotta have my ice cream). This may be my biggest challenge yet. The good news is I know I can control it because it really is all in my head.

The evil demon in my head that is.

Nutritional Overhaul

I'm trying some new things with nutrition.

I have been finding myself eating the same things for a while and I thought I would change it up a bit.

I've decreased my carbs more and increase my fat intake.

Today is Day 1 so it is difficult to know how things are going.

But I will say this, I'm loving the new variety.

I'm trying a new workout too. Pretty intense.

Today's workout went like this:

Squat to parallel 4 sets of 8 reps

Prone Jacknife to push up x 6
Cable Row Reverse Lunge x 6 each side
Complete as many rounds as possible in 10 minutes

Squat Press x 6 reps
Pull ups x 6 reps
Complete as many rounds as possible in 10 minutes

And I finished with intervals (6 at 30seconds high intensity followed by 90 seconds recovery).

My shirt was soaked when I was done.

Not like it normally is, because it is usually pretty wet, no today it was soaked.

I'm sure you wanted to know that.

I'll keep you updated on my progress.

Today was a High Carb Day

But when I woke up this morning, there was no cereal to be found.

I wanted cereal but there wasn't any in the cupboard.

So, due to my lack of planning ahead, I decided to make whole wheat pancakes instead (with peanut butter and milk).

I paid for that.

I think I may have an allergy to too much wheat at once because throughout my entire workout I felt a pit in my stomach, and I usually don't.

Not fun.

I guess it is a lessoned learned in planning ahead for next time:)

On another note, workouts are going great. I am performing bootcamp workouts two to three times per week, and performing weight training three times per week. I want to add another day of weight training, but haven't found the spot to do so yet. I'll be looking at my schedule this weekend.

Results of Phase 3

So the results are in.

And the results are kind of mixed.

Current Body weight: 199

Body weight at end of Phase 2: 205

Total Weight Lost: 18 pounds

Circumference Measurements:

Current:

Hip: 39

Waist: 31

Thigh: 23.5

Arm: 13.75

At end of Phase 2:

Hips: 39

Waist: 31.75

Thigh: 23.75

Arm: 14

Total inches lost in Phase 3: 1.25 inches

Total inches lost since start of program: 7 inches

Body Fat Now: 15%

Body Fat at end of Phase 2: 17%

Total Body fat lost since start of program: 6%

Now for the pictures:

Current Pictures:

Pictures at end of Phase 2:

I say the results are mixed because I expected bigger numbers. It is my fault I guess. Too much snacking on foods, plus getting away from fit day might have played a role in that. I'm still happy with the fat loss as the 15% is the higher end of the range at which I could be (lower number is 11%). Even though I am at the goal date for my achievement, I haven't yet achieved what I want to. Sure 5% may be a bit extreme, but there are still tools in my tool box that I can utilize to take this further.

And I'm still motivated to do so.

Measurements are coming up

I am actually pretty excited about measurement day.

I have noticed some significant changes in my body in four weeks.

And while I haven't been 'perfect' with my food, I have done really well.

My abs aren't just there now, they are prominent! That is very exciting.

I know I am sub 200 pounds now.

I feel more and more fit every day (I know I'm a fitness professional, I should anyway but it is different now).

I can't wait to go to the beach! That is something that is completely new.

Measurements coming soon.

Week four

I'm finishing up this very challenging portion of my quest.

I have gotten the carbs under control, or at least better than they were at the start. I've noticed some definate changes in my body and am excited about the measurements this weekend.

Am I at 5% yet, I doubt it. But I'm a heck of a lot closer than when I started. There is still plenty of room for improvement and am looking forward to the next phase of this program.

Oh, and Saturday I did my first sprint intervals and boy am I sore!

I'm going to start running more (sprints) as I hadn't done it at all thus far in this program. I had done a lot of kettlebell training. I am going to combine the two on my cardio training days.

I'll keep you posted on how that goes.

Oh, and for those of yo in bootcamp, I got three laps around the arena in less than one minute on Saturday; curious what I would get for a 1/2 mile time if my interval hadn't ended:)

GI Joe Lines

Not fun.

I can see how Atkins would work for short term as I have noticed tremendous results in less than two weeks.

But I can also see how being on low carbs for an extended amount of time can make one go mad and then binge.

It is tough to control.

But I'm going to do it.

You are probably wondering about the title of this entry.

Well when I was in college a friend of mine would rave about guys and their GI Joe lines.

You know those lines at your hips that form your oblique muscles (side of your abs).

Brad Pitt is well known for them.

Anyway, I can see mine and they are quite prominent:)

Not to show off or anything but this program is unleashing the potential I always knew I had in me. I read a quote this morning that puts it perfectly into perspective:

Interest vs. committment

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstances permit. When you're committed to something, you accept no excuses, only results." -Unknown

I am committed. Bring on bathing suit season. There is no stopping me now.

Results of Phase 2

The results are in, and I must say I am pleasantly surprised. I hadn't recognized a dramatic change as I did after phase 1. But as you will see, the results numerically and physically are obvious.

There were many challenges especially with nutrtition during this phase:


Constant temptation (more than usual)
stress
Warm weather/spring fever


But the fact is those challenges are always going to be there. I need to refocus during those tough times and remember why I go through this on a daily basis.


As I move into the next phase of the program, this will become even more important.

Here are my current pictures:













































And here are my pictures from the end of phase 1:

And now for my measurements:

Previous weight: 208
Current weight: 205

Previous Body Fat: 19.5%
Current Body Fat: 17%

Previous Circumference Measurements:
Hips: 40.5
Waist: 32.5
Thigh: 24.5
Arm: 13.5

Current Circumference Measurements:
Hips: 39
Waist: 31.75
Thigh: 23.75
Arm: 14

Total loss in 4 weeks: 3.5 inches

This is a picture perfect display as to why we should not just look at the scale for our results.

Next nutritional phase:

Low day- calories cut by 30% with 20% carbs, 30% fat, 50% protein; follow this for four days
High day- calories cut by 10 % with 5o% carbs, 30% protein, and 20% fat; follow this for one day, then go back to low day for four days. I will post my new workout later.

Been a while: Final Week of Phase 2

I apologize as it has been a while.

Moving, business projects have gotten in the way of being able to post as much as I like.

Over the past two weeks I have noticed that I am finding myself craving things like carbs!

I don't think I have ever had this temptation before.

Sometimes I have given in and sometimes I haven't. And while I know all the 'giving in' choices were supportive choices, I know that my calories and my percentages were off.

Despite that, the majority of the time over the past four weeks have been supportive and I have seen further results.

I have had to change my interval days: no more snowshoeing, so I have incorporated more 'bootcamp style' workouts.

Tuesday I did:

12 Kettlebell Snatches each arm
10 Lateral Box Hops each side (I actually jumped laterally over a canoe).

Today I plan on doing:

Tire flips and jumps x 10
Double Kettlebell Snatches x 12

Time to get a little nasty with this.

Lessoned Learned This Weekend

This weekend I was with my son for 12 hours

ALONE.

Now that probably doesn't sound too bad except that he is 12 weeks old, and I know
less than nothing about taking care of infants.

Well, it didn't go too bad. Why? Well I had a plan.

I planned on getting several things done while being with him. But I had to do it strategically because he got bored easily and would let me know it by crying.

So I recognized the things that worked:

Putting him in the front carrier and walking around with him until he fell asleep.
Putting him in the swing and placed him so he could see me while I did work.
I would vaccuum the carpets (he loves that).

And sometimes I did a combination of those things.

The other part was planning his feedings, and planning his diaper changes.

I planned to feed him every two hours, and change his diaper three to four times depending upon what I thought he needed.

I also had to plan some other times when the above techniques didn't work on his fussiness.

I added playtime and bathtime.

Now I wouldn't say it worked like a charm, but I think it went about as smoothly as it possibly could have considering my vast experience (as noted previously) with infants.

Now you are probably asking why in the heck am I talking about taking care of my son on this blog.

All day I was able to stay compliant nutritionally, ok well that isn't the take home message here.

The take home message is that despite how big the obstacle may be, with a little planning, you can be successful even with the tallest tasks.

No time, is an excuse for a lack of drive and a lack of effort. We all have the same amount of time in a day, it all depends on how we use it and what our priorities are.

My priorities, my son, my health. I accomplished both successfully in the same day.

Challenging

This phase is proving to be challenging. More the food than the workouts. As I said before the workouts aren't the tough part.

This past week wasn't the best for me. I had fallen asleep on the couch one night last week, then woke up and headed right for the kitchen, and before I was fully awake, I was munching on peanuts and reeces pieces (used for my cheat meal once per week).

I was quite upset with myself but got over it pretty quickly.

Then this weekend I think I weathered the storm so to speak.

I helped a friend of ours move and we went out to dinner afterwards where I had a 'cheat meal', my second of the week (well third if you count the mindless eating).

What I am happy about is I felt a lot of temptation this weekend outside of those meals to cheat more, but I resisted. It is so very easy to get lured into a trap of making one meal turn into a whole day of eating like crap.

So I am moving forward and forgetting about this weekend, because there is nothing I can do about it:)

New Workout

I have started the next phase of the program I am currently running through.
I thought I would share my workout:

Day 1- I perform these in supersets the same way I did the last workout. However from one exercise to the next there is no rest until all three are completed.

Partial Co-Con Lunge 4 sets 15 reps 313 tempo 0s rest
Wide Grip Seated Row 4 sets 12 reps 311 tempo 0s rest
Romanian Deadlift 4 sets 12 reps 311 tempo 90 seconds rest

Incline Bench Press 3 sets 12 reps 313 tempo 0 rest (will work up to four sets in this second group)
DB Step ups 3 sets 12 reps each side 311 tempo 0 rest
Reverse Crunch 3 sets 12 reps 311 tempo 90s rest

Day 2

Jump Squat 4 sets 12 reps 31X tempo 0 rest
DB Push Press 4 sets 12 reps 31X tempo 0 rest
Good Morning 4 sets 12 reps 311 tempo 90s rest

Wide Grip Pull Down 3 sets 15 reps 313 tempo 0 rest (will work up to four sets in this group)
Static Lunge 3 sets 12 reps each side 311 tempo 0 rest
UB Russian Twist 3 sets 12 reps 202 tempo 90 s rest

Prone Cobra lift and hold for 120 seconds (I got 102 seconds today, will improve every day on this)

I am also doing two days of interval training (still snowshoeing) and one day of bootcamp/kettlebell training.

Week 4 The Results So Far

So the results are in after four weeks.

Weight at start: 217

Weight now: 208

Circumference Measurements at start:

Hip 41.25

Waist 34.5

Thigh 25

Arm 13.5

Measurements now:

Hip 40.5

Waist 32.5

Thigh 24.5

Arm 13.5

Total loss of 3.25 inches

Body fat at start 21%

Bod fat now: 19.5%

Now for the current picture vs. the before picture

Before Pictures

And the current pictures:

So far I am pleased with progress but realize I still have a long way to go. I am going to tweak my numbers a bit nutritionally and move forward. I will also be starting a new workout program this week to further my progress. Last time I started a program like this I wasn't as structred as I am now and this is the point where I stopped. I'm excited to see how far I can take this.

Food a focal point?

Weighed myself yesterday before my workout as I did when I started. I am now 208 and have lost 9 pounds in four weeks. That is a little over 2 pounds a week. Great news. I will be measuring body fat and circumference measurements tomorrow (I weighed myself early because I don't have a scale at home). I'm pretty excited about what the outcome is going to be and am looking forward to the next four weeks of continued results.

I talked to a couple of my clients about a mindshift in thinking when it comes to food. Food is such a focal point in so many social events and our lives. I think we often tend to lose the real reason we wish to get together with friends and focus too much on the food.

Instead of focusing on food so much, focus on your friends and the good times you have. Food doesn't have to be a focal point. Visit with your friends and enjoy the moment.

The only non-renewable resource we have is time. Once it is gone we NEVER get it back.

Home Stretch Part 1

This is close to the end of the first phase of my program. I will be measuring this weekend as well as taking pictures.

Here are some things I have noticed:

Looser clothes. My jeans are fitting more comfortably and the notch I used to be at on my belt is now reachable again.

Boost of confidence. I feel more accomplished each day and feel like I have more confidence

Sense of direction. I don't find my mind wandering, I am focused and a taskmaster (more than before)

I can see my abs again. That itself boosts confidence.

With all of these results before the numbers, I know I am doing things right. But I also know I will not yet be at my goal. This will serve as motivation to move forward and progress toward my endpoint. I am more fired up now than ever.

One more week

In one week I will re-assess how far I have come and what my new plan will be.

I will be planning new nutritional goals as well as new exercise goals. I can feel my body starting to get used to the workouts as well as the nutritional regimen.

I have also noticed that I am starting to see my abs again. Always a good feeling.

After this week the honeymoon is over.

Saturday's WOD

Kettlebell Snatch x 15 each arm (using RKC standard weight for men: 53lb or 24 kilo)
Tuck Jumps x 15

Completed six rounds in a little over 16 minutes.

Temptations

They are really everywhere.

I had my first close call the past few days.

My mother in law had come up to visit and she cooks like your typical mid-westerner: butter, crisco, hold everything else.

Of course I'm being sarcastic, but she cooked for my wife all weekend and there were always left overs. So I was tempted beyond belief in my own house.

The house in which I have 'bulletproofed' from these temptations. But what do you say to someone who refuses to listen?

The way I look at it is that this weekends challenge has made me stronger in the long run so that I will be able to say no easier. This weekend I think my wife and I will be going out to eat for our cheat meal. You know what that means... no ice cream!

Just when you surpass one challenge, another comes along. I guess that is life!

Another Challenge

I had to plan my first whole day away from home this weekend. I went to a conference in Boston and I left at 330 in the morning. Here is what I ate:

Breakfast: Kashi Good Friends cereal, milk, sprouted grain toast with peanut butter (natural)

AM Snack: plum, Prograde Craver

AM Snack #2 (since I ate breakfast at 330 in the morning, I had two snacks so I could eat every three hours): Prograde Lean Meal Replacement shake

Lunch: Turkey sandwich on wheat, Prograde Craver

PM Snack: 4 egg whites, plum

Dinner Chicken Breast Sandwich on sprouted grain bread.

There were a lot of temptations at this conference even though it was for fitness professionals. Bagels, muffins and other items I kept away from. In the lunch they provided, I avoided the bag of chips but did have the turkey on wheat sandwich. This was a good day. I think my biggest challenge was getting enough water which I believe I did a pretty good job of but it could have been better.

Week 3 is starting of this program. I have a lot of momentum going right now and feel like I cannot be stopped. In two weeks we will see how the numbers have changed.

One more thing, I think for my cardio on Saturday or Sunday I will train with kettlebells. I am contemplating becoming as a kettlebell instructor, so if I do plan on this, I need to get some more hours under the iron.

My kettlebell workout for today:

Warmed up with Turkish Get ups

5 rounds of 1 minute two handed swings with 24 kilogram kettlebell and 30 seconds rest.

5 rounds of 1 minute Burpee kettlebell unilateral clean and press with 16 kilogram kettlebell (30 seconds rest).

The Funny Thing

Well, I call it funny.

We rely on a machine to tell us whether we are doing well or not, rather than finding out for ourselves.

I'm talking about the scale. We feel good, we fit into clothes that we haven't in months, but all is forgotten if the scale hasn't changed.

It's a funny thing.

Workouts are going great. In the midst of week two of my workout plan. Full steam ahead.

Nutrition isn't a problem either. Of course, during the week, I am programmed and regimented. The weekends are the big challenge, and I will be away all day on Saturday. I have been thinking already about what I will be taking with me for snacks. I can't rely on someone else. This is something that I must be in control of (a bit of a control freak).

I have added Venison to my regimen this week as it is VERY lean and high in protein.

I've moved forward to the 40% carb, 40% protein, and 20% fat regimen in my nutrition plan. I tried to add more carbs but realize this might be counterproductive to my goals. I will stick with this and adjust when the time is needed.

I feel like I could conquer the world after a weekend of supportive eating and exercise.

You know what else is funny?

Momentum.

It can take you far in either direction. But when it is in the opposite direction you want to go, it is called a free fall.

The Weekend

This is by far the most difficult part of this entire program for me.

But, I will not be phased by mindless thinking and ridiculous eating.

My weekend menu:

Saturday:
Breakfast- 1.5 cups Kashi Go Lean cereal, 1 cup milk, 1 slice sprouted grain bread with 2 tablespoons natural peanut butter

AM Snack: Prograde Lean Meal Replacement Shake

Lunch: Chicken Breast sandwich on sprouted grain bread (chicken was boneless skinless chicken breast), 2 servings yellow corn organic tortilla chips

PM Snack: 4 egg whites, 1 cup grapes

Dinner: Venison Burger (two patties) on sprouted grain bread (2 slices), 1 cup of Flounder and Spinach Florentine, 1 cup milk

Sunday:
Breakfast: 2 egg white sandwiches with 1.5 ounces sharp cheddar cheese (4 slices sprouted grain bread) 1 cup egg whites.

Lunch (3 hours later): Whole wheat wrap with spinach, chicken breast (4 ounces), fat free shredded cheese, 1/2 pickle, 2 servings of yellow corn organic chips

PM Snack: Prograde Lean

Dinner: 1 cup Vegetable Bake, 1 cup milk, a meat source (not sure what yet)

I also did a Saturday cardio session of snowshoeing in heavy snow!

If I can get my weekends under control like this one, there is no stopping me. Even when I was my leanest last year, my weekends were still chaotic. I think that will be the secret to my success.

The First Day

Ok, so this is my first day on my journey. I am a fitness professional but like many others I also struggle with parts of a healthy lifestyle. I don't have a problem with exercise, because I love it. But I also love food. My challenge will be to continue to eat supportively thorughout this process but also maintain a healthy plan and incorporate cheat meals on occasion. I have played around a bit with specific menus in the past but haven't stuck with it after 8 weeks or so. This time I'm going to follow through to the end.

My goal is to be 190 pounds with 5% body fat by the summer. I have 12 weeks until Memorial Day. Here are my current stats as of Monday March 3rd 2008:

Weight: 217

Body fat: 21% (crazy, haven't been this bad since college)

Circumference measurements:
Hip 41.25
Waist- 34.5
Thigh- 25
Arm- 13.5






















I realize that I don't have as far to go as others and my before pictures may look like I'm in fine shape.

But I'm not satisfied.
During this journey, the only supplementation I will be taking is Protein, and a multivitamin, and I may take some Fish Oil. Thats it.

Here is what I did for exercising so far this week:

Monday Weight Training

Squats 3x15
T-Push ups 3x8 each side

Step ups 3x15 each side
Seated Row to neck 3x15

Ball Crunches 3x15
Supine Hip Extension Leg Curl on ball 3x15

The exercises above were paired together. I used a slow and controlled tempo, and rested for 60 seconds after each set. After completing the set and rest, I moved to the second exercise in the superset. This workout took me about 40 minutes

Tuesday: Interval Training

Warm up 3 minutes
High Intensity 1 minute, low intensity for 2 minutes. I repeated this cycle four times for a total workout time of 12 minutes.
My mode of training today was snowshoeing

Wednesday Workout: Weight Training

Deadlift 3x20
Military Press 3x20

Bulgarian Split Squats 3x20 each leg
Dumbbell Pullover 3x20

Hip Thigh Extension 3x20 each
Physioball Jacknife 3x10

Prone Cobra 1x60second hold

Followed same format at Mondays workout

Thursdays workout: Same as Tuesdays workout

Fridays workout: same as Mondays workout

Nutrition: I will consume between 2000 and 2300 calories daily. This is a 20% reduction from my maintenance calories. I will also consume 49% carbs, 31% protein, and 20% fat during the first four weeks (or get as close as I can).

Mondays Menu:
VGF25+ for Men multivitamin
Breakfast: 1.5 cups Kashi Go Lean
1 cup skim milk
1 slice sprouted grain toast
2 tablespoons natural peanut butter

AM Snack: 4 egg whites, 1 orange

Lunch: 2 slices sprouted grain bread, 4 ounces chicken breast in sandwich, Prograde Craver

PM Snack: Prograde Lean Meal Replacement Shake

Dinner: 6 ounces chicken breast, 1.5 cups broccoli, 1 cup milk

PM Snack: Prograde Craver

Tuesday
Breakfast: same as Monday
AM Snack: Prograde Lean Meal Replacement Shake
Lunch: Same as Monday
PM Snack: 4 egg whites, 2 kiwis
Dinner: 2 Egg white omelets, .5 cup black beans, .5 cup fat free cheese, 1 cup milk, 1 cup salsa

Wednesday
Same as Monday except dinner was 5 ounces fish, 1 cup milk, 1.25 cups whole wheat pasta and no 2nd PM Snack

Thursday
Same as Tuesday except PM snack was 4 egg whites, 1 kiwi, 1 orange and dinner was 5 cups spinach, .5 cups black beans, 2 tablespoons low fat parmesean cheese, 3 tablespoons light italian dressing, 2 carrots, 4 ounces chicken breast, and 1 cup milk.

I'm averaging about 2100 calories for the week and my percentages are averaging around 42% carbs, 38% protein, and 20% fat. Not a bad start.