Tuesday, August 22, 2017

and one more thing...

A while back I noted that every time I've been constant with a program and lost a lot of weight... I was exercising consistently (as well as following an eating plan). I had thought that maybe my body required exercise to lose weight.  But that didn't really make sense - it's pretty well known at this point that you can't exercise you way out of a bad diet...

But than last night, when I was laying in bed unable to sleep, I had an epiphany! Perhaps the reason I lose weight when I exercise (and follow a diet) is not because exercise does some kind of magical thing to my metabolism but because it does something magical to my brain!  I'm pretty sure that working out regularly makes it easier for me to follow my food plan - and when I follow a food plan, I lose weight....

It's at least work giving a try right!?

Another day - another trip to the gym

That's right!  I made it again!

Legs were the plan today with Squats being the focus excercise.

  • Barbell Squat
    • 65 lb x 5 reps
    • 80 lb x 5 reps
    • 95 lb x 5 reps
    • 105 lb x 5 reps
    • 105 lb x 5 reps
    • 120 lb x 5 reps
    • 135 lb x 5 reps
  • Leg Press
    • 270 lb x 10 reps
    • 270 lb x 10 reps
    • 270 lb x 10 reps
  • Lying Leg Curls
    • 30 lb x 10 reps
    • 30 lb x 10 reps
    • 30 lb x 10 reps (PR)
  • Leg Extensions
    • 30 lb x 10 reps
    • 30 lb x 10 reps
    • 30 lb x 10 reps (PR)
  • Cable Crunch
    • 60 lb x 12 reps
    • 90 lb x 12 reps
    • 110 lb x 12 reps
  • and then a run/walk on the treadmill for 25 min (plus warmup&cooldown)
    • 00:35:00 | 1.8 mi | 0.5 %
    Food has been right on track, and I did 12000 steps yesterday so I'm almost back on track with my walking wager to average 8500 steps a day!

Monday, August 21, 2017

Weekend was ok

Weekend wasn't perfect. But it was better than average. Didn't workout as much as I would like and food wa at least below calories. Just way more carbs than I should be eating. It's. I say and I'm focused and ready to make this a killer week.

Went to the gym this AM. I decided to allow myself no-xplode if I went to the gym (pre-workout supliment) it has caffeine - something I've been avoiding for a lot of years now. Man... it was sooooooooooooooo good!  I know I'll crash later but oh so worth it.

Workout was good. I'm happy to say you can still see some muscle definition under my skin in my shoulders. It motivates me to keep on keeping on.

My workout for today was

Barbell Bench Press:

45lbs x 5reps
45 x 10
45 x 10
55 x 5
60 x 5
65 x 5
75 x 25

Dumbell Press:

35 x 10
35 x 10
35 x 10

Dumbell Side Lateral Raise

12.5 x 10
12.5 x 10
12.5 x 10

Barbell Curl

30 x 10
30 x 10
30 x 10

Preacher Curl

35 x 10

I only did one of these because I found it torqued my wrist too much - it just hasn't been the same since I hurt it over a year ago.

Hammer Dumbbell Curl

15 x 10
15 x 10
15 x 10

Than I did a few swimming drills in the pool and did a really quick 100 Yard workout.

It has BEGUN!  I feel so skinny right now!  lol

Unfortunately, because my weekend was spent waaaaay to lazily.. I'm way behind on steps for my healthy bet.  I'm supposed to average 8500/day and right now I'm only averaging 6400!  I'm going to spend a few days having to make up for that  😠😠😠  I think I'm going to set a goal to be back on track by next Monday.

Here's to feeling this good after working out again tomorrow!

Saturday, August 19, 2017

Back at home

and man am I happy about that!  Seattle was tough on me. I have in several time to carbs and I didn't hit my goal of staying at 274. But, I'm back home now and back on track. I have a plan for exercise and am really excited about it. Yeah, I have some catching up to get back on track but I can do it!

Tuesday, August 15, 2017

Some ups and downs

I had the best of intentions yesterday.  It was all going according to plan.  Then I got to the airport and found the food was much much worse than I could have imagined.  I finally settled on a Chinese food place, figuring their 'bowl' would be a good choice for me.  I got steamed broccoli and (double) chicken.  Only, the chicken was breaded and covered in a sweet sauce!

I was too hungry to car at that point and just ate it all... Later at my hotel I stopped at the bar and had a whiskey - so not the best start to my trip, but I can do better.

No breakfast this AM since I have a lunch meeting where food will be provided.  It sounds like they will have food I can eat there.  Here's hoping.

Did get a workout in though - plus a .5 mile hike to the office from my hotel.  I'm killin' it! lol

I will STILL be 287 when I get home from this trip.. I WILL!

Workout complete!


Monday, August 14, 2017

Hello Blogger my old friend

Today I've hit a milestone.  20 lbs lost.  It's taken FOREVER.  Not because my body doesn't want to lose weight but because I'm still having binge episodes.

When I'm "on" I feel amazing and strong, but then the feast beast whispers in my ear and I'm off and eating six Krispy Kreme doughnuts.  I think the 'good' food is winning out though because for the first time in a long time I've been making steady (if erratic progress down).  The top weight, before I turn in around and start losing again, is getting lower.  The trend is going down.  I feel a sliver a hope.

So, where does this leave me?  Well, at 274 lbs I'm feeling better - my feet hurt less.  I can put in over 9,000 steps in a day and not be crippled by foot pain the next day. I actually 'ran' the other day.  Wogged at 4mph for a minute and then walked at 2.5 mph for 1.5 miles... and it didn't kill me (and my feet didn't kill me the next day).

Since I don't buy clothes off the rack it's hard for me to say what size I wear.  So, I'm going to use this chart as a guide

Going by that I am currently a 3x size 24

In 2006 I was starting to fit into RTW size 10!  I will get there and go below that!! I will

So, what's the plan?  Well...I'm taking some stuff from "Never Binge Again" like making a list and sticking to it, caging the pig (what they call the feast beast) and working to stop listening to his nasty little voice. And I've pulled some stuff from Brooke Castillo; including her "Self Coaching 101" teachings for managing my emotions and her overeating workshop that's part of her Self Coaching Scholars program.

The thing is, I've found with all these mental excercses at the moment I need to refresh them daily. I need to be reading and/or listening to something that puts me in the right mindset daily!  So I'm trying to put a plan for that in place.

For the actual EATING part I've made the following food rules to cage my pig.

My Rules

  • I will never eat anything with flour; all types including any grain, gluten free, nut flours, bean flours, corn starch, coconut flour, wheat germ, guar gum etc.
  • I will never eat anything with sugar; including added natural sugars, nectar, fruit flavorings, syrups if they appear in the first five ingredients on the label.
  • I will never eat anything with trans fats; Margarine, partially hydrogenated oil, deep fried foods including chips and fries, non-dairy creams, popcorn, etc.
  • I will never eat processed, concentrated and refined foods including all juices, smoothies, alcohol
  • I will always sit down to eat my meals (at a table if possible)
  • I will never eat in a moving car
  • I will always plan my meal before sitting down to eat it
  • I will never eat between meals
  • I will never eat before noon or after 10PM


When I have decided to do so - 24 hours in advance

These may change over time- I keep them in a google doc and will refine as I move forward. I'm thinking of changining the not eating before noon thing because on days I'm not at home it's easier to eat breakfast and dinner instead of lunch and dinner. But I'm going to play in by ear and just invoke my "Exception" clause for a while.

Overall I'm trying to eat primal/low carb ketogenic. I need to lose weight and I also need to balance my blood sugar (My A1C was 6.5 last time I was at the Dr's) and lower my blood pressure (It's been high the last few times I've had it checked). So healthy eating and some exercise is important... The food has been coming along slowly but surely. I need the exercise to step it up. that's my focus this week.

Which sounds all well and good except I'm leaving to go on a business trip tonight and will be eating two (or three) meals a day at restaurants all this week! And I'm not sure my hotel has a gym....

But I'm ready to take this on. I just need to follow my rules and do the best I can. The goal is to stay at 274 this week.

I've put a few structures in place for myself. This first of these is a new website I've found called Healthy Wage. You pledge an amount of money and if you hit your goal, they pay it back to you PLUS SOME. I've set up a Healthy Wager that I will win 140 lbs in 16 months. I know, it sounds crazy to me too. I've never really been below 170!! since high school. I'm backing this pledge with a payment of $250/month. That's a pledge of $4000! BUT I will win $8,200 if I make it! I also made a 'walk more' exercise pledge. I need to average 8,500 steps a day for the next three months. This one only cost me $60 and I'll just share the pot on this one - so I may only get my money back, but it's a fun incentive.

You can check it out here: https://hwage.co/31460/.

I'm also beeminding my progress


And I'm using Habitica to track my "to-do" list and to help me track the habits I want to build up - it's fun and geeky and you should check it out.


Ok - now that all of that is out of the way Here's the plan for the next few days.

Today: Had a good breakfast, snacked on nuts at lunch and I'm grabbing food at the airport (eating before noon was planned) I need to look up what's available at the airport so I can grab something that's on plan.

Tomorrow: Big breakfast at the nearby diner, skip lunch, dinner at a nearby restaurant - chicken and veg and/or beef and veg or something similar should be easy to find. I would like to go to the pub one night while I'm there... We'll see since I'm eating with family one night and eating lunch with a friend one day. I'm going to give myself one free meal to have some carbs and alcohol on this trip... it's just a matter of when I'll use it.

I brought workout clothes and I want to hit my steps goal each day I'm away (8,500) and if the hotel has a gym I'm going to lift weights each of the days too. Since my hotel is in the same building as my office and I don't have to be in the office until 10AM there's plenty of time to get a workout in first thing. Maybe if I get the exercise habit started while I'm away it'll be easier to keep it once I'm back home... One can hope.

And.. that's that! More to come in the days that follow.