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.