The challenge is on! williamso's goal is to get to 12% bf and my goal is to get to 9% bf. Here's the ground rules:


The challenge lasts 3 months
Pics every 2 weeks to show progress
We both cross the finish line

You ready williamso?

slush_puppy's Stats:
Age: 33
Height: 6'0"
BF%: ~14%
Weight: 166

This is it... my last big push to get the body fat down. Once I hit 9%, I'm going to be putting the whole nutritional/exercise thing on cruise control and just eat healthy and workout to maintain my body fat. I feel like I have a pretty good handle on how to get the job done, it's just a matter of committing to it. So here we go, 9% just in time to see the beginning of the summer season.

On a side note, I'm really excited to be doing this challenge with williamso. To me, he's one of the most motivational guys we have here on these boards and is always there to encourage anyone who needs a little push in the right direction. I see good things for us over the next three months, williamso, here's to some big progress!

Here's my plan of attack:

Cardio
Whatever works. This includes lunchtime walks, elliptical riding, moderate morning cardio, whatever I'm in the mood for. I have to commit to a weight lifting schedule, but cardio is going to just happen when it happens and if it doesn't I'm not going to sweat it.

Weights
Sa: Back/bicep/delts/abs
Tu: Legs/abs
Th: Chest/tricep/abs

I'm switching back to the "one body part once a week" plan because I feel like I need the whole week for my muscles to recover from a lifting workout on the restricted calories.

Non-workout Day Diet
Meal 1 : 6:30 AM
4 oz chicken breast
1 tbsp flax seed oil
Snack 1 : 9:30 AM
2 tbsp smuckers PB
Meal 3 : 11:30 AM
4 oz beef sirloin
1 cup spinach
1 cup broccoli
Snack 2 : 1:30 AM
1 oz almonds
Meal 3 : 3:00 PM
6 oz can of tuna
2/3 cups carrots
Meal 4 : 6:00 PM
1 scoop whey protein
1 cup broccoli
1 cup green beans
Snack 4 : 9:00 PM
1 1/2 cups Breakstone’s cottage cheese

Total non-workout
Calories : 1,684, Carbs : 51g
Protein : 162g, Fat : 74g

Workout Day Diet
Meal 1 : 6:30 AM
4 oz chicken breast
1 tbsp flax seed oil
Snack 1 : 9:30 AM
2 tbsp smuckers PB
Meal 3 : 11:30 AM
4 oz beef sirloin
2/3 cups carrots
1 cup celery
Snack 2 : 1:30 PM
1 oz almonds
Meal 3 : 3:00 PM
6 oz can of tuna
0.5 cups dry Quaker Oats
1 medium apple
Snack 3 : 5:00 PM
1 medium banana
Snack 4 (PWO) : 6:30 PM
1 scoop whey protein
1 scoop Dextrose (25g)
Snack 4 : 9:00 PM
1 1/2 cups Breakstone’s cottage cheese
0.5 cups dry Quaker Oats

Total workout
Calories : 1,993, Carbs : 161g
Protein : 163g, Fat : 66g

Pics and measurements will be coming tomorrow night... had a late soccer practice with my daughter and my Tarheels are playing as I type!

I'm excited about this challenge, too. Glad to be starting. My wife and I were on vacation for the last week. We were snorkeling in Key West, swimming on South Beach, touring through the everglades -- you know, everything fun to do around Miami, our new home. I ate like crap, but no guilt. Now I'm back, and I'm ready to go full steam ahead to 12% BF. Let's do it! I don't think I've been that thin in 12 years.

I'm watching, you guys. I'd love to have joined in, but I think my injury/recovery coupled with my surprisingly satisfying current direction really aren't conducive to extremely low body fat just yet. Good luck. :tucool:

-R

My Plan -- Diet

7:00 1 cup Kashi Go Lean
10:00 1 Tuna Sandwich
12:00 1 Tuna Sandwich
14:00 1 Tuna Sandwich
16:00 1 Tuna Sandwich
18:00 1 cup oatmeal, 1 scoop ATW
20:00 2 cups [broccoli or green beans or similar, frozen], 1 cup Kashi
21:00 1 oz. almonds

Tuna Sandwich = 2 slices whole wheat bread, 3 oz chunk tuna in water, .5 oz sweet pickles, .25 hard boiled egg, a little lite miracle whip, sometimes some celery. yummy.

Other nutrition -- 1-1.5 gallons water each day, 1 or 2 multivitamins each day, coffee most days, extra scoop ATW each weight lifting day.

Calories 1838
Carbs 187g
Protein 172g
Fat 44g

My Plan -- Exercise

Weight Lifting

Monday and Friday -- whole body workout, including chest, shoulders, biceps, triceps, back, abs, quads. Most exercises are compound and complex and use the exercise ball which adds further balance training.

Cardio

Tuesday, Wednesday, Thursday -- elliptical, mostly. Somtimes LISS, sometimes HIIT, depending on mood and time available.

Saturday -- 5k run. This usually takes me about 30 minutes. I'm training for a 5k road race on May 5. In the scheme of things, this is a small goal, but I'm excited about it nonetheless.

Me Starting

http://i2.photobucket.com/albums/y31/chwilliamfla/04April2005Front.jpg
http://i2.photobucket.com/albums/y31/chwilliamfla/04April2005Left.jpg http://i2.photobucket.com/albums/y31/chwilliamfla/04April2005Right.jpg

You may notice the bruise on my left arm -- bike accident in Key West. Looks much worse than it is.

I'm watching, you guys. I'd love to have joined in, but I think my injury/recovery coupled with my surprisingly satisfying current direction really aren't conducive to extremely low body fat just yet. Good luck. :tucool:

-R

Thanks Blue. It's good to know we have friends cheering us on. I'm really excited about this, but wow -- 12% in 3 months seems really hard, encouragement is definately helpful!

7:00 1 cup Kashi Go Lean
10:00 1 Tuna Sandwich
12:00 1 Tuna Sandwich
14:00 1 Tuna Sandwich
16:00 1 Tuna Sandwich
18:00 1 cup oatmeal, 1 scoop ATW
20:00 2 cups [broccoli or green beans or similar, frozen], 1 cup Kashi
21:00 1 oz. almonds

I personally would advise revising this diet.

1. Its a lot of bread,
2. a lot of tuna and
3. no variety.

1. While many people advocate no bread while cutting, i disagree, and providing you get a quality wholewheat bread, you can get good results. People have been eating bread for 1000's upon 1000's of years. Its a great food. I always have bread everyday and ive seen results doing so. But, 8 slices in a day is a lot, and you would be better to swop a few slices for something else, and drop a few slices as well.

2. While all the hype surrounding tuna and mercury etc is, IMO, mostly hype, i would say 4 servings of tuna per day, everyday, is a lot. Try chicken, turkey, lean beef, egg etc.

3. Variety is the spice of life ! For many reasons, it is important to add variey to your diet. a) Your body is highly adaptable, it is vital to keep it guessing in order to continue constant fat loss. b) You will be more likely to become bored with your diet, which in turn makes you less likely to stick to it. c) Each food has its own qualities. Its not just about getting x amount of protien. Chicken offers things that egg doesnt, tuna offers things that beef doesnt.

SLUSH - I would add some non-fiberous carbs to your non lifting day (ie Bread, sweet potato, pasta, brown rice, oats). Put them early in the day if you feel like you should be restrictive. With the diet you listed, i foresee you getting very run down and tired fairly quickly, especially with you being on a cutting deficit already and intending to do some good lifting. Add some carbs. :)

Other then that, plan looks good and i will be watching this thread with an eager eye. :)

Hope you dont mind my chipping in.

I agree with Ted's assessment of the use of bread in your diet. I eat a couple of pieces of whole-grain/whole-wheat bread in my daily diet. I just toast it and put some peanut butter on it. I eat this all the time, and especially if I'm cutting. I try to center that meal in my day due to its heavy carb content. I need my carbs when I'm at work because I have to have a "full tank" of energy.

-R

SLUSH - I would add some non-fiberous carbs to your non lifting day (ie Bread, sweet potato, pasta, brown rice, oats). Put them early in the day if you feel like you should be restrictive. With the diet you listed, i foresee you getting very run down and tired fairly quickly, especially with you being on a cutting deficit already and intending to do some good lifting. Add some carbs. :)
Yeah, I do love eating leafy greens while cutting. :) I took about 3 weeks to slowly ramp down to the diet I outlined and I've been sticking with that diet for about a week now. I probably will end up adding 3/4 cups of oats or bread in the morning... the carbs would be nice first thing out of bed. I'm going to go with what I laid out for a bit and see how I feel... my lifting hasn't really suffered too much so far because of the good buffer of carbs before and after my workouts. Anyway, your suggestion is definitely noted and something I'm keeping an eye on.

One thing that I forgot to mention, too is that I'm planning on being a lot more laid back on the weekends. I probably should have put that up top, but the plan really is to follow that diet to the letter M-F, then just eat reasonably healthy on the weekend and allow myself some food I love as well. I'll still be shooting for around 2,000-2,200 calories, but it will probably be more 40:40:20. Weekend carbs keep me somewhat sane. ;) Thanks for the input Reno, it's great to know you're tuning in!

I'm watching, you guys. I'd love to have joined in, but I think my injury/recovery coupled with my surprisingly satisfying current direction really aren't conducive to extremely low body fat just yet.
Thanks! Keep on doing what you're doing bluestreak, you've been making really nice progress lately. I'm glad that you're happy with your direction too, after being put off by that shoulder for so long. Thanks again for checking in!

I personally would advise revising this diet.

1. Its a lot of bread,
2. a lot of tuna and
3. no variety. .

Reno -- thanks for "chipping in." It's helpful. Yeah -- it is a lot of bread. But good bread, I think. I've been considering this for a while, too. I certainly have not settled on this diet, it is where I am right now. I'm still experimenting. I appreciate the help, I'll start experimenting soon, I think slowly. I've just gotten my "many meals each day" thing worked out, and my foods are mostly clean. That is a good accomplishment for me. I'm not done with my diet and need help -- thanks. Lots of tuna? yes. I love tuna. So that's not a problem, yet. But it is a good and cheap source of protein. I used to eat very cheaply (Ramen noodles and white rice every day) and I am still getting used to the idea of paying money for food. It's growing on me. No variety? That doesn't seem to be a real problem for me. I ate Ramen noodles for lunch everyday for 3 years -- no problem -- I had no committment to Ramen, it was easy, and I liked it. But you are right that variety is helpful nutritionally, too. Thanks for the encouragement. I need to keep tweaking my diet adding new things. Watch for tweaking in the near future, hopefully.

I'm really excited about this, but wow -- 12% in 3 months seems really hard...
Hey williamso! No worries, we're going to do great! Good job getting those pics posted, I'll get mine up there tonight, I promise.

I agree with reno about the tuna, you might want to try some variety with your proteins. I know it's a pain getting food prepared. I have two kids and a working wife... trust me, I know. :D I've come up with some really useful tricks for getting food prepared with as little time involved as possible, let me know if you're interested. I basically spend about an hour cooking on the weekend and then I just throw my lunch together in the mornings in about 5 minutes.

The 5k is really cool. I did 2 5ks a couple of years ago and I had a blast doing them. It's great motivation to actually train for an event. And there's something really satisfying about pinning the number on your shirt, it made me feel almost Olympian.

I've come up with some really useful tricks for getting food prepared with as little time involved as possible, let me know if you're interested. .

Yes, please! That would be very helpful.


And there's something really satisfying about pinning the number on your shirt, it made me feel almost Olympian.

Hilarious! Yes. I did some 5K races in high school, I'm looking forward to the pinning of the numbers again.

For those who might be interested, I did some measuring last night (start of the challenge). I'm not too convinced that these measurements mean much, especially by themselves, but maybe in 3 months the differences will be helpful. These measurements were taken several hours after exercise, no flexing.

Calves 16.25 inches
Waist 39.75 inches (at belly button)
Hips 38.25 inches
Chest 41.75 inches
Neck 15.50 inches
Bicep 12.50 inches
Forearm 11.50 inches

I'm curious about these numbers because I can fit into size 34 pants normally, and 36 is easy. Size 38 falls off me, cannot possibly wear 40, but I measured my hips at over 38 inches. This is really my first measurements like this.

Yes, please!
Here's what I do... my wife taught this great trick for cooking chicken and beef. I usually get 9 chicken breasts (3 packages of 3). You cut all the fat off, then put the chicken breasts in a pot of boiling water and boil for about 12-14 minutes. You'll want to stir them occasionally so that all areas of the chicken gets cooked. You know they're cooked properly when the meat reaches 160 degrees in the center of the thickest part (very important). You can cook all your chicken in one shot, you can't burn it, you don't have to flip them while cooking and they are SO juicy! You can also cook them in Swanson chicken broth instead of water to make them taste even better (I'm cheap, I just go for the water).

I dry them off with paper towels as much as possible after cooking, let them cool down and then put them in a big tupperware bin and throw it in the fridge (usually in a fridge bin where I can keep the temperature really low). You want to get them as dry and cool as possible before putting them in the tupperware because the moisture will build up in the sealed tupperware if you don't do that. This all takes about a half hour. Next, I do the same for the beef tips... that's another half hour.

Now I have my meat for the week. In the morning, I eat 4 oz of chicken from the tupperware and put 4 oz beef in a smaller tupperware bowl to bring to work. At work I keep cans of tuna, carrots, frozen veggies and peanut butter there... all the things I need during the day. At lunch time, I just reheat the beef and some frozen veggies, then mid afternoon I just pop open a can of tuna and have some carrots. Piece of cake!

Pictures as promised!

http://hacketts.20megsfree.com/jsf/williamso/front_week_1.jpg http://hacketts.20megsfree.com/jsf/williamso/side_week_1.jpg

Wow, so last night was leg night. I drank my PWO dextrose drink like I had just found water in the desert. I have to say that it's really hard being back to cutting after having gone through several months of eating higher amounts of carbs. I'm happy to be doing it, I really want to get that slim waistline back, but it's tough knowing what making big strength gains feels like, then having to be happy with getting little to no gains from week to week. I'll be prefectly happy if I can maintain my strength throughout this whole challenge, I guess that's my weight training goal for the next three months. It's also tough knowing what it feels like to power through your workout all juiced up on carbs, and now I have to lift on the handful that I feed myself an hour or so before my workout.

At the same time, I feel like I have a real mission to accomplish when I'm cutting. It feels much more directed than bulking or maintaining, and in that way, I like it. It feels great to be back in a public challenge, too, and not just making progress for my own sake. It's good to have a place to talk about your progress and your ups and downs, and to know that people are watching and supporting me.

It's going to be almost 80 degrees here today and even though it's still early spring, it feels like summer is just around the corner. I think this will be the first summer that I'm actually looking forward to swimming and sun tanning and all that stuff. I can't wait to have a water fight with my kids and not feel like I have to keep my shirt on. It's going to be nice, I can't wait.

Damn, I wish I would have gotten in on this as well

6', 181pounds, roughly 15%BF, looking to get to single digits as well

I'm discouraged. But not about fitness. I don't feel comfortable enough to talk about this with complete openness here . . . but . . . I hate, I HATE political power plays. I am in an environment where I must submit to authorities -- and the people higher up are using their power for personal gain and stepping on others -- namely, me. I guess that is a bit vague, I'm sorry. The details don't really matter, but I'm just having a hard time with it. :mad:

In an odd way, it has made me more committed to fitness. Perhaps I'm sensing a lack of control in other arenas of my life, and so I am exerting control in a place where I can. Perhaps I'm just taking out my aggression and anger on the elliptical and the dumbells. Whatever the case, I feel like I'm making progress physically, if not in other areas.

I did morning cardio on Tuesday and Wednesday this week. I couldn't today, because I was on call at the hospital, but I'll do cardio this afternoon. Then tomorrow is another lifting day.

I am in an environment where I must submit to authorities -- and the people higher up are using their power for personal gain and stepping on others -- namely, me.
Wow, that's really too bad, williamso. I hate that too, been around it a couple of times and tried not to let it get to me. I guess I wouldn't have figured that your line of work would have that problem. At least you've found a way to turn your frustration into a positive thing, nothing wrong with that. But I do understad how lousy it feels to not enjoy being around the people you work with. Fortunately, I'm in a really good place now, but I've had that situation in the past. It doesn't make getting out of bed in the morning any easier.

But I do understad how lousy it feels to not enjoy being around the people you work with.

I'm very thankful to work with people I love and who love me. My immediate relationships are wonderful. The pressure and frustration is coming from people who don't know me at all, but have lots of power. I love my job, my coworkers, and even my employer. It's easy to get up in the morning. In fact, without them, I would be even more discouraged. I'm sorry to rant so vaguely. I probably shouldn't say anymore, but thanks for listening. This post is far more helpful for me than for anyone else.

This was a good week! For all of Monday through Friday, I had absolutely no slip-ups at all. :tucool: I got in all of my lifting workouts which were great, and managed to get in some cardio here and there. The diet was dead on, though I decided to do 2 scoops of whey and 2 equal scoops of dextrose after lifting. This change made all the difference in the world and I didn't feel nearly as comatose after my workouts, so I'm definitely sticking with that one.

Cardio is mostly going out and taking a 45 minute power walk after lunch. Ha, I never thought I'd be a power walker... at least I don't swing my arms all crazy like the real power walkers do, I just walk normal, just fast. I have a grocery store that's about a 20 minute walk from my office, so I like going there to pick up stuff that I've run out of at work - tuna, veggies, almonds, stuff. I then get the extra workout of carrying the stuff back with me to the office.

I've never really been a big walker before and I'm absolutely floored at just how far you can walk in a pretty short amount of time. Before this, I never would have thought to walk to that grocery store, but it feels so cool to be able to walk there. It's nice to get out, smell the fresh air, say hi to people you pass. It adds something to my work day that was really missing just hopping on the elliptical and staying in one place, looking out the window or watching the stat monitor.

Here's my latest stats:

Scale
Weight : 165 pounds
BF : 13.5%

Measurements
Calf : 15 inches
Thigh : 22 inches
Waist : 34 inches (1 inch below belly button)
Chest : 38.75 inches
Neck : 14 inches
Bicep : 14 inches
Forearm : 11 inches

All in all, a very good week. Hope things are going well for you williamso, can't wait to hear about your progress so far! April's already 1/3 done, can you believe that?!?!?

All in all, a very good week. Hope things are going well for you williamso, can't wait to hear about your progress so far! April's already 1/3 done, can you believe that?!?!?

Glad to hear about your good week. My wife has gotten me into walking too, a little. I like to walk long distances, though -- like maybe a 3-hour walk. I rarely have time for that sort of thing, but I really enjoy it when I do.

This week has been good for me, too. Not perfect, though. My weight lifting was good. Going up slowly, ever so slowly in reps and weight. Cardio -- I skipped one day, a good friend invited me at the last minute to a terrific lecture/discussion group thing he was leading. I'm a real sucker for that sort of thing. It was fun. My diet has been good, mostly, though I think I might need to add another 200 calories or so. I'm feeling a little weak, and I think I'm losing weight a little too fast. When I check the scale on Monday, I'll make a decision.

The weekend usually kills me, nutritionally. It's hard for me. I can't exercise today (Saturday) because I'm on-call at the hospital until 8am Sunday morning. It's 10am on Saturday, and I've already seen two patients in their last moments of life, praying with their families and such. I hope the day quiets down for me.

Ugh.

What a day... my wife is sick with some unknown bug that's been bothering her off and on for at least two weeks now, only this time it's worse. So my team is one person down... and my kids smell fear. :D

So after handling the morning duty and dropping them off, I had a dentist appt where they told me that my brushing and flossing are excellent, but two spots that have been "on watch" for the last few years are now cavities. Bummer.

So I got up at 6:00 this morning and by the time I got to work by 10:30, I felt like I'd gotten absolutely nothing done for the day. I was whipped. I didn't even do any cardio... I have to change that up a bit. This whole thing's not getting in gear like I'd like it to and I know that morning cardio works best for me, so I'm starting tomorrow. Subtract one more hour from my sleep. :rolleyes: Despite having to wake up so early, morning cardio is great for catching up with all my DVR'd shows, so I'm looking forward to that.

All in all, I'm still holding steady. Sometimes when the day gets stressful, the junk food just calls out to me, but I've resisted. I don't know what it is about stressful days that makes me not care about throwing it all away... anyway, I'm trying to reduce those urges. Being accountable here really helps with that.

:lol: What a day... my wife is sick

Sorry to hear that. Hope she's better soon -- for her sake and for yours -- and for your kids.

So after handling the morning duty and dropping them off, I had a dentist appt where they told me that my brushing and flossing are excellent, but two spots that have been "on watch" for the last few years are now cavities. Bummer.

Ouch! When I was a cute little 5th grader, I memorized a storybook and recited it as a speech in many places and for competitions. It was called "Alexander and the Terrible, Horrible, No Good, Very Bad Day." It sounds like you were having such a day yesterday.

I didn't even do any cardio... I have to change that up a bit. This whole thing's not getting in gear like I'd like it to and I know that morning cardio works best for me, so I'm starting tomorrow. Subtract one more hour from my sleep.

I've been thinking similar thoughts about my own schedule. Morning cardio is ideal for me, too. But sometimes it just isn't feasible. I had a meeting at church last night that went pretty late. I didn't get to bed until after midnight. Morning cardio would mean I have to wake up 5:30. That's just not a good idea. Sleep is also helpful for fitness. Sometimes I wish my life were more regular, predictable, stable. Then, when I think more about it, I'm glad my life is not so predictable because it would be terribly boring, I think. It would be easier to lose fat, but there would be little motivation to do it, I think. Anyway, those are my recent thoughts on the subject.

I don't know what it is about stressful days that makes me not care about throwing it all away... anyway, I'm trying to reduce those urges.

No kidding! I'm with you, brother. The national liscencing agency for hospitals is here this week for our surprise inspection that comes every 3 or 4 years. They check everything from top to bottom, and 3 of our 5 chaplains are out of town for the big national chaplains convention, leaving just 2 of us to hold the fort down and respond to all calls. Stress? Yes!

Being accountable here really helps with that.
Again, I'm right with you. That's why I'm here. I think the accountability and the encouragement is more helpful to me than the education I've received on JSF (which has been significant). Actually, I think most of us don't do as much as we know how to do, but we like to blame it on a lack of education, so we ask tons of questions to convince ourselves that our problem is ignorance rather than laziness. Pretty soon, our knowledge grows so vast that the only questions left to ask are rediculously tedious ones like, "How many angels can dance on the head of a pin?" Or, "Which method of cardio is scientifically proven to be most effective?" Of course, anyone who does not have the answer to this should not begin any form of cardio until he gets it nailed down. :lol:

Ok, I just have to report. After the last post, I went to get some coffee from the office mini-kitchen here in the pastoral care department of the hospital. Several others from the department were standing around talking -- you know, water-cooler-talk. One commented, hey -- you've lost a lot of weight, haven't you? How much have you lost? I can see it in your face. another said, I can see it in your tummy, too. I've lost about 15 lbs. (210 to 196) since I started working here 7 months ago.

That's motivation!

I'm excited to take pictures next monday to compare to first ones on this challenge.

Actually, I think most of us don't do as much as we know how to do, but we like to blame it on a lack of education, so we ask tons of questions to convince ourselves that our problem is ignorance rather than laziness.That's true, it's so easy to forget the basics. It's hard sometimes too, to keep the whole routine as novel as it seemed when you started. Remember how pumped you were when you first decided to exercise and you put together your first program? Just like anything else, three months later and it's stale and boring and you start looking for new ways to spice it up. That's usually the beginning of the end for a lot of people. I think that those who can weather that period and just get find satisfaction in just exercising and good nutrition are the ones who really succeed.

One commented, hey -- you've lost a lot of weight, haven't you? How much have you lost?That's awesome... you're right,there's really no better motivation than other people commenting on your changes. :tu:

http://forums.johnstonefitness.com/plasma/statusicon/thread_hot_new.gif Check it out, our challenge is officially on fire!

Morning cardio was great this AM... as opposed to yesterday morning, by the time I left the house today I felt like I'd gotten so much done, it was great. I got to catch up on the Contender, just one more episode to go there, then Amazing Race, Survivor and the Apprentice. At least I have lots to keep me occupied while I get my cardio done.

I think I'm going to do a little cardio scorecard like they did in the "Morning Cardio" challenge, I like that idea. Leg night tonight... I'm hoping that my wife is feeling a little better or I'm going to have to do it after the kids go to bed. Leg workouts at 9:00pm are never fun!

No cardio yesterday, I was unexpectedly "on-call" at the hospital. I got very little sleep last night, as a result. However, no more "on-call" this month for me. Yippee!

I think I might like to keep a score for my exercise, too. I don't do any scheduled exercise on Sunday. So, there are 6 days each week. Weights on Mondays and Fridays, Cardio on all other days. So, I'll assign myself a grade -- I'm hoping for 6/6 each week, but when I'm "on-call" usually I can't exercise because I need to be ready at a moment's notice to respond to emergencies at the hospital. Most folks don't like sweaty chaplains in shorts when their dad is dying.

Last week [4/6]
Monday, weights
Tuesday, morning cardio
Wednesday, morning cardio
Thursday, lazy
Friday, weights
Saturday, (on-call)

This week
Monday, weights
Tuesday, afternoon cardio
Wednesday, (on-call)

http://forums.johnstonefitness.com/plasma/statusicon/thread_hot_new.gif Check it out, our challenge is officially on fire!


Cool!

Hope your wife is beginning to feel better.

Hope your wife is beginning to feel better.
She is doing better, but it's a long road... my wife has some recurring thing that the doctors just can't seem to diagnose. This has been going on for years. So each one sends her to someone else and the cycle repeats. It's really frustrating. Being a doctor is probably the only profession where you can tell your customer, "I have no idea what's wrong," and still charge money. There just aren't any doctors that really are interested in researching something that's not in their immediate knowledge reserves... and these are supposed to be smart people. I have to research stuff day in and day out where I work, and if a customer says my software isn't working, I'm expected to fix it. "I don't know what's wrong," is not an acceptable answer. Doctors... ugh. Anyway, feels good to get that off my chest. So she is feeling somewhat better, at least enough to be back to our daily routine, so that's good enough for me right now.

I seriously kicked butt at morning cardio this week. Every day of the week... I like morning cardio a lot more than midday cardio, it just gets me going. Workouts went well, too. The only hiccup I've had this week has been with the diet on non-workout days at night. I wish that I felt as uninterested in food at night as I do in the morning. Come to think of it, I wish bed felt as good at night as it does when you wake up. But that's another topic.

Anyway, the kids still have some easter candy around and even though I don't outright steal it from their stockpiles, I do have a tendency to "clean up" what they don't eat. *** sigh *** I just can't help it... sometimes the M&Ms just call out to me. I haven't done anything overboard, nothing I'd hang my head in shame over, but on occasion I have sampled a bit and that needs to stop. I also had toast and butter the other night. I'd forgotten just how good that tastes. So for now, I just have to be patient and keep telling myself that this eating plan is just temporary. I'm definitely not eating a "lifestyle" diet during this challenge. I'm ok with that as long as I know what the real "lifestyle" plan is once the challenge is done.

Glad to hear you're off of call duty, williamso. Being on-call stinks. I'm sure it's a bit different in your line of work, but I try to go to whatever lengths I can to avoid carrying a pager... haven't had to do it yet (knock on wood). Updates and new pictures this weekend!

Later!

Glad you're wife is feeling better, but I certainly understand the frustration with doctors. Medical science is just a weird field all around.

I'm definitely not eating a "lifestyle" diet during this challenge.

What a great way to put it. I'm definately with you here. This is not a lifestyle diet that I'm subjecting myself to here. I'm working hard to avoid cake and muffins, candy and hamburgers. I almost stopped for a cheeseburger on the way home the other night, but I didn't . That will just have to wait until later. But my lifestyle diet will include cheeseburgers, maybe not as often as it used to, though.

Good LISS cardio yesterday, and good iron pumping today. That puts my weekly score to 4/5. I plan to run a 5k tomorrow to make it 5/6. Also planning to go out to breakfast with my wife. I hope that I can find something that doesn't screw up my diet for the rest of the day.

I'm feeling good about updates and pictures on Monday. I may be dissappointed, but I feel like I've been working hard and making progress during these two weeks.

I plan to run a 5k tomorrow to make it 5/6.Oh yeah, I forgot about that! Good luck with the run, I know, you'll do great! :tu:

Oh yeah, I forgot about that! Good luck with the run, I know, you'll do great! :tu:


I'm sorry. The race is not tomorrow, it is actually on a Thursday evening, May 5. I've been running 3.1 miles (5k) around my neighborhood each Saturday as part of my training for the race itself and as a good, fun way to add variety to my cardio training. Actually, this is the only running I've been doing lately. Most of my cardio has been elliptical.

Well, no pictures yet, I may have to do pictures on Tuesday... I did have a really good weekend, though. I'd been so, so good all week and then the wife suggests that we get pizza for dinner on Friday. So that sounded like a great idea and I just ate pizza until I was full. On Saturday, I decided to keep the party going and just have a day where I could eat whatever I wanted whenever I wanted. I don't think I've had a day like that in almost a year. It was wonderful, I won't go into details, but I honestly lived the phrase, "whatever, whenever". My wife and I went out that night, had some drinks, played some pool... all in all, it was such a good day and the next morning I was thoroughly food satisfied. So I got my morning cardio in as usual and had a really clean day on Sunday. Despite my day off, I didn't see any negative impact on the scale, so I'm happy.

Carido scorecard : 4/5 (5 because I just decided to start Tuesday)
Weight : 165 lbs.
BF% : 13%

The scale's been waffling between 13 and 13.5 but when I took the official measurement, it said 13% so that's what I'm going with.

:cool: i'm keeping an eye on you boys!!

:tucool:

Weekends are killer for my diet, but I did better than normal this weekend.

Got the 5k run in on Saturday (and helped a friend move, that's some good exercise, too). So, for the week, 5/6.

I'll take pics tonight and "official" measurements, too. Plan to post them all tomorrow.

:cool: i'm keeping an eye on you boys!!
Thanks shyapril! I've still got that phrase in my head from your first journal entry... "deadly serious". I like that! :D

Of course I say that after going on about my adventures in junk food over the weekend...

Good progress so far. I'm holding steady at 13% which is right on track for me. I've decided to switch up my diet a bit and I've added 2 cups of oatmeal spread out over four 1/2 cup servings with my meals. The really low carb thing worked for me during my last cut, but I'm really hating it during this cut. I need that extra energy in the weight room and it's really deflating to see no gains in strength from workout to workout. I thought that just not slipping backwards in strength would be enough, but it's not... I need to see improvement. If it slows down my fat loss then that's ok with me.

So far, the morning cardio is really doing the trick. I've only missed one day so far since starting, so I'm pretty proud of that and I can tell that it's benefitting me more than my mid-day cardio was.

I tried a couple of different camera settings and wound up liking this setup better. The color's a little orange-ish but I think it's better than those last pictures of me that look like I've been tarred and dipped in flour. Honestly, I hate my digital camera but I have SO many better things to spend money on than buy a new one.

http://hacketts.20megsfree.com/jsf/williamso/front_week_3.jpg http://hacketts.20megsfree.com/jsf/williamso/side_week_3.jpg

Ok, sorry for the late post. These pictures are from Monday.

http://i2.photobucket.com/albums/y31/chwilliamfla/18April2005Front.jpghttp://i2.photobucket.com/albums/y31/chwilliamfla/18April2005Left.jpg

I went to the gym on Monday to lift weights and the bf% machine was missing! I was not able to get my bf%. Then, on Tuesday, I had an all day conference, not able to get to the gym. I'll go this afternoon for my cardio, and I hope to find out my bf% then. I'll post as I get info, but I feel like I'm making a difference. I can't really tell much from my pics, yet.

I'm hoping to be more consistant with morning cardio, because I think that works better for me. So far this week -- 1/2.

Honestly, I hate my digital camera but I have SO many better things to spend money on than buy a new one.


I'm with you, man. I don't have any good software, either, to manipulate my pictures so they are a good size and shape and all like that. I always have to experiment, then preview my post to see what it looks like -- then go back, resize and try again. I keep getting my pics to be humongous on the screen, so that my shoulder takes up the whole screen! Anyway. I'll keep experimenting, and I'll figure it out soon.

Not that i advocate theft, but are you "old timers" not up with file sharing ? ;) (JK)

You can get loads of good programs for free, even microsoft photo editor is pretty good and i dont feel bad file sharing bill gates stuff, he can afford it !

Not that i advocate theft, but are you "old timers" not up with file sharing ? ;) (JK)

You can get loads of good programs for free, even microsoft photo editor is pretty good and i dont feel bad file sharing bill gates stuff, he can afford it !

I should probably be more specific. My photo software is probably adequate, I'm still learning how to use it. The problem is probably not actually with the program, but the user. Nonetheless, I'm having trouble doing what I want it to do. That's ok. I enjoy tinkering with computer stuff. That's how I learn best, but it may take a little longer than the younger folks in the crowd. When I learned to type, I had to make sure I had a clean ribbon in order to see the letters I was typing. Not that I'm complaining, I think I'm further along in the computer age than most of my collegues, but I need to keep learning.

When I learned to type, I had to make sure I had a clean ribbon in order to see the letters I was typing.

:lol: Thats awsome ! :)

You should look into file sharing. Its the future. :nod:

Not that i advocate theft, but are you "old timers" not up with file sharing ? ;) (JK)
Old timers, huh? It's not the software that I don't like... I've got Photoshop CS and Paint Shop Pro (courtesy of my current employer :D )... it's the actual camera I hate. Now if you can tell me where I can get free cameras, I'm all ears! Yeah, file sharing is cool, I did it for years, but nowadays you can't get any decent sharing apps without getting a flood of spyware installed with it, from Gator to Hijack This.

Nice progress, williamso! I think next time I post pics I'm going to do a side by side comparison with the first set of pics. Let me know if you're interested too, I could do that for your pics as well.

BTW Reno, I should have listened to you right off the bat... low carbing turned me into the walking dead. I've got a full arsenal of oats on my kitchen counter and bookshelf at work now.

Oh, something pretty cool happened at work yesterday. I was sneaking back to the kitchen for my daily can of tuna and half cup of oats, which I usually try to do secretly. So I've got the tuna open and I'm pouring the oats into the water when the new guy in our office walks in (I only work with 5 other guys). I'm totally embarrassed and try to make some funny comment about it... when he tells me that he's going to have to start getting used to eating like that! Apparently last week he ordered a bulking program and has been reading up on the nutrition side of it. He was floored when I knew about flax seed oil and eating 6 times a day and all that. We didn't talk too long about it all, but it felt so good to actually talk nutrition with someone that doesn't think the way I eat is freaky. It's also nice to know that there's someone else here who at least understands where I'm coming from when I bring oats, tuna and frozen spinach back to the kitchen.

Oh, something pretty cool happened at work yesterday.

Yes, it is cool to have people who understand. It is usually good motivation for me.

Ok, I did some good cardio last night, making my weekly count 2/3. However, the bad news is that my bf% is at 20.6%. I was hoping for more, but any progress is good, though.

In the last two weeks, I've lost aproximately 2 pounds of fat and 2 pounds of . . . not fat. I think I need to increase my calories. Perhaps I'm expending more energy in my exercise than I realized, or maybe my metabolism is really starting to soar. I'm glad for the weight loss, but I hope to lose more fat in the next two weeks.

:)

In the last two weeks, I've lost aproximately 2 pounds of fat and 2 pounds of . . . not fat. I think I need to increase my calories.

Water would be my guess. I doubt if youve been lifting and not starving you have lost 2 lbs of muscle. Very unlikely.

Weight can fluctuate by 2lbs easy for no reason at all (seemingly). Dont sweat it. :)

I agree with Reno. Keep doing what you're doing, especially if you think your metabolism is going up... that's a good sign. I don't even care about the weight anymore. When I read the Tanita scale, I'm only really interested in the bf measurement. Now, I know that the bf% on the impedence scales can be a bit off, but I think it's pretty darn close so I don't worry about that too much. Even if it is off, it's still an effective way to watch the trend in my bf%. Any single measurement really means nothing... I'd say that when you're talking about weight or bf%, you need at least five measurements, with a couple days between each, to make any kind of reasonable guess as to what's going on.

On top of that... just look at your pictures! They're proof that you're making progress. Keep up the great work and don't stress over the numbers.

BTW, I'm 5/5 so far this week. :jumping: <-- that's me at 5am. My week starts on Sunday and ends on Saturday.

Thanks fellas. Water weight? That makes sense because I've going up in my weights pretty regularly. Every workout I lift more weight than the one before, but I always feel like I've lifted the most I possibly can.

I feel pretty good about the challenge so far. So far, this has been very helpful and has added a great dimention to my focus on cutting.

Slush -- it sounds like you are right on track. I'm on track too. Good start. :nod:

hey, can i join? ;)

williamso - great progress so far, never give up. feels great to be *officially* under 200 doesnt it?

you know, i made progress too once... but alas, that was a long, long time ago.

williamso - great progress so far, never give up. feels great to be *officially* under 200 doesnt it?

It sure does. I was somewhat plateaued about 200 for several weeks, going up and down around it, daily. But now, I am really under 200. It feels great! Thanks.

Good SHIT cardio (Steady Higher Intensity Training) last night. 30 minutes, kept my hr about 80-85% average, spiking up to over 90% for the last minute or so! My legs were jello after that. That puts this week's score at 3/4. Should have no problem ending the week on Saturday with 5/6.

I had a formal luncheon today with the volunteers of the hospital. I gave the invocation at the beginning and was then obligated to eat a really nice meal. On the one hand, it was great. I loved it. The food ws incredible. On the other hand, let's just say . . . it would have been easier to justify if I were bulking rather than cutting. Oh, well. I've been eating pretty clean otherwise, though. I'll bet my weight goes up a few pounds from water for the next couple days. That's ok. It was good food!

Cardio : 7/7 :claphigh:

Had a great weekend... stuck to my diet plan like a champ, had one cheat dinner at PF Changs, which I'd almost not even call a cheat (it was just chicken, broccoli and brown rice). I'm really liking having the carbs back in my diet, my workouts are more intense and feeling more solid... I'm not deathly drained by the end like I was before. The big news of the weekend was that on Saturday, 12.5% made a cameo appearance on my scale's readout, so I know I'm closing in on it. Getting there, getting there...

On a side note, my wife and I saw Kung Fu Hustle this weekend and I have to say that I don't think I've ever laughted so hard during a movie. That movie was so great... the humor was right on the edge of being corny at times, but the whole thing just worked so well. I had no idea what to expect before we went in... after seeing the previews, we figured it would either be great or completely bomb. It turned out to be way better than either of us imagined it would be. Anyway, I highly recommend that flick, esp. if you like karate movies in general.

That's a movie that looks good to me -- thanks for the review. I'll have to check it out.

Ended last week with 5/6. I take Sundays off -- no exercise. I really have trouble with my diet on the weekends. During the week -- I'm a champ, usually, but the weekends -- I just lose all control. That's not exactly true. I did better this weekend than in the past, but still -- I had some mac and cheese, a little ice cream, 2 cookies. On the bright side, I hit a personal record (for the last 15 years, at least) on my regular 5k run around my neighborhood. Ten days until race day! Also, my wieght lifting -- I'm going up in weight or reps on every exercise every time, it is slow, but I'm definately gaining here. So, I feel pretty good about the progress, now.

Good lifting yesterday. I've nearly doubled my bench press in the first two months of serious lifting, and on a cutting diet! My other lifts are not progressing so fast, but I'm getting stronger week by week.

Yesterday I was at a meeting at church and someone brought pizza. I love pizza and I haven't had any in a long time! There was lots of pizza and the room was filled with the aroma. I did not eat even one bite! I'm so happy. That was an extreme temptation, and I held strong. I really wanted that pizza, but I want 12% even more. :claphigh:

Good progress William! I'm sure the reace will be a piece of cake :tucool: pleeeeeeease run 1k for me!!! I'm killing myself here because of my knee injury!!!! I'm not running until next week and then I'll try and see how the knee is.

Slush... man... what can I say?... :cool: We saw the movie presentation this weekend and we'll definately have a go next weekend. I'll let you know what we think! Husband was ablack belt karate kid for a few years so.... :D

Keep it up guys!!!

Good progress William! I'm sure the reace will be a piece of cake :tucool: pleeeeeeease run 1k for me!!! I'm killing myself here because of my knee injury!!!! I'm not running until next week and then I'll try and see how the knee is.

Thanks shyapril. I hope you're able to run soon. I did a little cardio yesterday afternoon (I gave blood in the morning). Then I did morning LISS today. 45 minutes with hr at about 75%. That brings my exercise tally this week to 3/3. I feel pretty good today, but I have a special luncheon with volunteer Eucharistic ministers. I don't know what to expect, but I'll try to be polite while keeping my diet clean. We'll see . . .

Luncheon yesterday went well, mostly. Too much sugar! That cherry pie was soooo good. But overall, not bad. Cardio this morning, bringing weekly exercise total to 4/4 this week so far. I'm feeling good -- can't wait to see good progress (hopefully) on Monday. Got another benefit dinner tonight. As a chaplain, my presence is often needed at eating-type events. This is a challenge, but I'm learning to deal with it well. I can arrange my diet throughout the day to fit in with special meals, and eat in moderation when I get there.

Ugh, sorry I haven't posted in a couple of days! It's been busy here at work and I've been crashing early every night. Last night I was reading stories to my three year old and pretty much fell asleep between stories! I don't even know how that happened, I was so tired.

Anyway, cardio's going great, I'm totally on track this week... that's probably why I'm so tired. It's funny, the lifting alone doesn't make me tired, but the cardio plus the fact that I'm getting up at 4:50am really has me whipped by 9:00 at night.

All in all, pretty good progress still, but it's going slow. I guess I sort of expected that, but it's still frustrating, I want to get there yesterday, you know? The scale's still reporting 13%, so no major progress there and I'm still weighing in around 165 pounds. Personally, I think I'm looking better even if I'm not seeing the numbers coming up for me. That's all I really care about anyway.

Great work williamso, I know how tempting those meals can be... I had to get a salad at TGI Fridays the other day while everyone else got burgers and quesadillas and whatever. Good job sticking to your plan. Pics this weekend... we'll see if I can actually get them up here or if I'll have to put it off until Tuesday again. :whistle: You never know with a job and two kids...

Personally, I think I'm looking better even if I'm not seeing the numbers coming up for me. That's all I really care about anyway.

I hear your, bro. I'm looking much better, and feeling better, too. That's the main thing -- I'm glad you reminded me, because I was starting (again) to get wrapped up in the numbers, weight, bf%, reps, sets, etc. I think we all need that reminder now and again. Also -- it seems to me that if we really stop worrying about the numbers, and enjoy the real progress we're making, the numbers will take care of themselves. Or, maybe I should say -- the numbers should follow my feelings, not the other way around.

Anyway, I had a poor lifting session this morning. I just didn't feel strong or energized. Partly because of other junk going on in my life -- the "political" stuff I mentioned a while back got significantly worse for me last night. I may need to make some real tough decisions in the near future. Well, not all sessions can be stellar, and I've had a really good streak going for a while now, I guess I was due for a lemon. Actually, I don't feel to bad about it.

Picked up my "racing numbers" today for the 5k race on Thursday. I think I will not run my regular 5k route on Saturday -- I'm still a bit scared of busting my knee again. I haven't done more than one run in 7 days in quite a while now, I'm not sure if I want to risk it.

Cardio : 6/7 :D
Weight : 165 lbs
BF% : 13% :mad:

Alright, pretty good week last week. I'm still at 165 lbs, and somewhere between 12.5-13%. But, like I said before, I'm not so interested in the numbers as I am progress and I feel like I'm making really good progress. My lifting is still going up and my bf is very slightly going down, which I'm happy with. I've said it before, I'm not doing the whole bulking thing again, so I feel like I've really hit my stride as far as finding the right balance of diet/lifting/cardio. I may have to drop 100-200 calories to start losing some fat again, but I've found a good pace to stay with.

More than anything, I think that this challenge has kept me really honest about sticking with the cardio, which is by far the hardest part for me to keep consistent. Especially because it's first thing in the morning... it's so tough sometimes to give up those warm sheets and soft pillow to go downstairs and sweat for an hour. The thing is, I know that I'll feel better after I do it, it's just convincing myself of that at 4:50 am that's the hard part.

williamso, you must be really excited for your run this week. You'll have to have your wife take some pictures of you crossing the finish line or something to put up in here, because just finishing a race is a huge accomlishment. I was in two races (5ks) and I always liked how motivated they kept you. It's so much easier to do your workout and really give it your all each time when you feel like your training towards something.

And once again weekend pictures didn't happen, so I'm going to stop kidding myself and just say that from now on I'll post them on Tuesdays. I'll try to get in some measurements, too.

Last week -- 5/6

I'm counting exercise (cardio or weights), I do weights on Monday and Friday, cardio on Tuesday, Wednesday, Thursday, Saturday.

I'll take my other measurements -- weight and bf this evening, pictures, too. So it's all on Monday, but I'll need to post on Tuesday.

This weekend, my diet slipped more than I wanted it to. Saturday, mostly clean, but too much. Sunday, junk, but not much.

Yes -- I'm excited about the race on Thursday. This is a huge race, several thousand, I think. It is mostly people who don't race much -- it is called the "Corporate Run" because it is designed for companies to sponser their employees -- with the goal being lower health insurance costs because employees are getting fit, as well as office teamwork, common goal stuff. So, lots of walkers. I've not done this run before, but I've heard that unless you're time is about 20 minutes for the 5k, you have to go pretty slow for the first mile because of the crowd. I hope that doesn't happen. I'll have fun, I'm sure, whatever happens.

I'm definately feeling better -- my clothes are continuing to get looser, etc. I feel good, but I think I might have some real water weight from yesterday, so my weight might go up significantly, but that won't bother me. That's happened before, and it goes down just as easily.

It is mostly people who don't race much -- it is called the "Corporate Run" because it is designed for companies to sponser their employees -- with the goal being lower health insurance costs because employees are getting fit, as well as office teamwork, common goal stuff.
That's so cool, I really respect companies that do that. My company couldn't care less If I ate jelly donuts all day... absolutely no incentives for a healthy lifestyle. :mad: My wife works for Blue Cross Blue Shield and it always amazes me how proactive they are about having a healthy lifestyle. Workers there get paid time off during the day to go for group walks and they have all sorts of reimbursements for health clubs and stuff, just to name a few things. They're really big on the idea of encouraging their subscribers to lead healthy lifestyles as the way of the future in lowering premiums... brilliant! Anyway, you're lucky to have place to work that encourages stuff like that.

Anyway, you're lucky to have place to work that encourages stuff like that.

Yes, I am lucky for that reason. The gym I use is on our campus, it is free for me. I never have to wait for a top-of-the-line elliptical machine or treadmill. They have a decent set of weights and machines, too -- occassionally have to wait a few minutes. Also, a personal trainer to help with goals, etc. and tons of corporate incentives and such.

Research shows that healthcare money spent on prevention is far more efficient than money spent after someone is sick or injured. Some companies are beginning to understand this. I hope that some day whole communities will embrace this and give tax benefits, etc. for healthy lifestyles.

Monday's Stats:

Weight: 195 lb (4+ lbs of extra water)
BF%: 20.4% :mad:
Exercise: 5/6

Pics of 4 weeks ago and last night:
http://i2.photobucket.com/albums/y31/chwilliamfla/04April2005FrontSmall.jpghttp://i2.photobucket.com/albums/y31/chwilliamfla/02May2005FrontSmall.jpg

http://i2.photobucket.com/albums/y31/chwilliamfla/04April2005BackSmall.jpghttp://i2.photobucket.com/albums/y31/chwilliamfla/02May2005BackSmall.jpg

http://i2.photobucket.com/albums/y31/chwilliamfla/04April2005RightSmall.jpghttp://i2.photobucket.com/albums/y31/chwilliamfla/02May2005RightSmall.jpg

http://i2.photobucket.com/albums/y31/chwilliamfla/04April2005LeftSmall.jpghttp://i2.photobucket.com/albums/y31/chwilliamfla/02May2005LeftSmall.jpg

Ok, I'm not so upset about weighing in at 195 lb. yesterday. I've been drinking tons of water and this morning -- 191 lb. (my lowest in several years!).

But 20.4% BF? Man, that's tough. I feel like I'm making some good progress, I feel good, I look much better -- I especially like the comparison of the first pictures there. My lifting is going good, my cardio is improving -- my bf% seems to be the only thing not in line, and that is the one measurement I set as a goal for this challenge. Hmmm... I'm using an Omri hand-held electronic bf monitor at my gym. I wonder just how reliable it is.

Well, I'll try to double my efforts. I haven't been recording my diet . . . maybe I'll try to do that again. Also, I need to really get my weekend diet in line -- that's killing me, I think.

Overall, I'm pleased. :claphigh: :claplow:

Wow, williamso, you shouldn't be upset about anything! Those pictures speak for themselves, that's awesome progress!! I mean, the change is huge... I thought the front shot comparison was big but the side comparison is really amazing. Who cares what the numbers say, when you see visible progres like that, that's the stuff that really matters. Great work! :tucool:

Wow, williamso, you shouldn't be upset about anything!

Thanks man. You know, I always tell other people -- don't get too focused on the numbers. That's good advice, but I certainly understand the struggle. You're right. As I look more and more at those pictures, I've made some real progress.

I know that as i lose fat, those dramatic changes in pictures will diminish, but hopefully, over time, I can continue to make progress.

Thanks so much. Cardio this morning -- hard to get out of bed, but thinking of this challenge helped. 45 minutes of LISS before 7am and it felt great, again. I'm becoming a morning person, slowly.

Willamso,

Your numbers are way out. That progress in those pics for just a month is some of the best progress ive seen. And i say that with full sincerity.

Those electronic hand held things are, IMHO, crap. They put me at 15.5% BF last time i bothered to use them at our gym, i was nearer 9-10% in looks and on calipers. Get handheld, manual calipers. Old school, but they are the best. I would say your BF when you started was higher then it said, and now slightly lower.

Well done and keep up the work.

Oh, and you need to change your sig now. ;)

Oh, and you need to change your sig now. ;)

Thanks for the encouragement. Yeah -- I suppose I do need some calipers -- and I need to learn how to use them properly and consitently. I'll look into that. I was thinking maybe that would be good, but now, it makes more sense than before.

And my sig -- done. Thanks.

Here's the pics with one month down. Funny, in some ways it feels like it's been more than a month and in some ways I can't believe it's gone by so fast. Anyway, I don't think I've really leaned up too mush since the beginning, but I do feel like I'm gaining a little more definition. It's not really an ideal cut, but it's a pace that I'm happy with, I want to have my cake and eat it too.

http://hacketts.20megsfree.com/jsf/williamso/front_week_5.jpg http://hacketts.20megsfree.com/jsf/williamso/side_week_5.jpg

And here's some comparison pictures with the first ones. At the very least I can say that this challenge has taught me how to do a correct color balance. :D

http://hacketts.20megsfree.com/jsf/williamso/front_comparison_1.jpg http://hacketts.20megsfree.com/jsf/williamso/side_comparison_1.jpg

Wow, williamso, we're already 1/3 of the way through our challenge!!

williamso, you must be really excited for your run this week. You'll have to have your wife take some pictures of you crossing the finish line or something to put up in here, because just finishing a race is a huge accomlishment.

My wife has to work tonight, so she won't be able to take a picture of me. Maybe I'll try to get a picture of our office team. A bunch of us from the pastoral care office will be going. Normally the chaplains all wear very formal clothes -- I always wear a clerical collar and suit to work. It will be strange for us to be together in shorts and t-shirts, but fun, I hope. Maybe we'll get some pictures in the race, but not likely.

Last night's LISS Cardio was great and I weighed in at 189.5 lb. That's definately the lowest I've been in 6 or 8 years at least. :D

Here's the pics with one month down. Funny, in some ways it feels like it's been more than a month and in some ways I can't believe it's gone by so fast. Anyway, I don't think I've really leaned up too mush since the beginning, but I do feel like I'm gaining a little more definition. It's not really an ideal cut, but it's a pace that I'm happy with, I want to have my cake and eat it too.


Yeah -- it's hard to believe we're already 1/3 finished! I feel the same as you about how fast/slow the time has gone by. I think you are gaining more definition, I can see changes in your chest and arms and shoulders, but you're right -- they are small changes. It sounds like you're happy with your progress, and that's good. I have found that as we pursue our goals, the progress and the changes are not always what we planned or expected, but usually hard work pays off, even if we hit a slightly different goal. I don't know if that makes sense or not. :confused:

:eek: williamso man!! Your progress is remarkable! In a month the difference is huge!!! You're in the right direction my friend! Yes you are!
Thank you for posting! You're my "guarding angel" here!

slush... doing great my friend!

After 1/3 of your progress I can only dreeeeeeeeam of the final results!! I am so optimistic about you two! :tu: Your progress really keeps me up you know? And soon I'll be posting my pics too :o

Take care guys!

Me be watching you!...

Good luck on your run, tonight williamso, I'll be thinking about ya! :tucool:

but you're right -- they are small changes.
Yeah, that's just the way it goes with my body. For some reason, I have a hard time losing fat and/or gaining muscle... the worst of both worlds. My body just wants to stay the way it is... anyway, I do what I can. I feel like the more progress I make, the harder it gets to make progress. How's that for confusing... :d_confuse

I had a good cardio session this morning, but it didn't start out that way. I got up at 4:50 and I was so tired... I sat on the stairs for about 3 minutes. I went downstairs, and decided to blow it off, and I got out a bowl to have some cereal. I put the bowl back just before pouring the cereal and went back upstairs. I looked at the bed for another 3 minutes and decided to go back downstairs. I sat on the couch for another 5 minutes and finally, after all that, got up and did my hour of cardio. I was so happy after I finished, but it was a struggle convincing myself that I needed to do it.

I sat on the couch for another 5 minutes and finally, after all that, got up and did my hour of cardio.

Wow! I've done very similar things. I have to go to work for my morning cardio -- I do it at the gym, which is on the campus of the hospital. One day, I got dressed out in my exercise clothes, then I got back undressed for another hour of sleep, then I got dressed again, then I started to eat, then I decided to go do my workout. Very similar. Thanks for posting that story. That's helpful to know that I'm not weird -- or maybe we're both weird! :confused:

Last time that happened to me, i got up to go for a jog, got dressed into my astro turf trainers, shorts, sweatshirt, turned round, looked at my bed, and got undressed and went back to bed. :( That was a few months back.

I hope that next week, when i go back to work, i will get dressed again and go out. :tu:

Well -- I finished the race in 37:11. :d_eek: What in the world?!?! Ok, here's the scoop -- There were many thousands of people, and most were treating this race as a social event more than a fitness event or competition. I wish I had known that. It was a social event for hundreds of mostly medium-sized companies. Anyway, it took me about 2 or 3 minutes after the starting gun to get up to the starting line, but even then, I was walking for a while longer because of the huge crowd. Many people weren't even trying to run -- there were people drinking beer and pushing strollers with babies -- not what I expected. A mile into the race, I was running some, but also having to slow down and walk regularly because the crowd would clump up when the street would narrow.

Other than that, I felt great! It was so much fun. I loved pinning on the numbers. There were people who were about my same level and speed -- I'd try to keep up with them, or pass them, or follow them. That was a lot of fun. I usually run alone. Very motivating, and I feel like I ran better than ever before. When I hit the 2nd mile, the timer said 26:55 which means I ran the last 1.1 miles at a 9:19 pace (and probably most of the second mile was at a similar pace). For me, that's pretty good and fast. The fastest 5k I've done since high school is 9:50 pace (30:28). I was hoping to break 30:00 (9:40 pace), and I think I would have done it -- so I feel good. I want to do it again.

Congratulations!! That's so funny, drinking beer on a 5k run... I can just imagine that. So what's the next stop? Boston Marathon? Ironman triathalon? Anyway, you must feel great... good job doing all that training and seeing it through. :tucool:

Any pictures? :whistle:

Hey I just google'd your race and look!!!

http://www.footworksmiami.com/Corporate/images/start05miacr.jpg

There you are!

Sheesh that's a lot of companies!! (http://www.footworksmiami.com/Corporate/miami/mia_men_results05.asp) Where did you guys place?

A couple more pics.
http://i2.photobucket.com/albums/y31/chwilliamfla/1340103848961.jpg

http://i2.photobucket.com/albums/y31/chwilliamfla/1340103617441.jpg

Where did you guys place?

My company, Baptist Health South Florida, did well. I'm not sure how things are counted exactly. There's a men's division (we placed 3rd), a women's division (not as good), and a coed division (we placed 1st). There are other ways of classifying people and companies, too. We always have the largest group of runners, I think.

Alright, things are going great. We had a great Mother's Day weekend here, did lots of fun family stuff together. That was great.

I'm really making good progress after a bit of a stall there. I figured that since I wasn't seeing much movement in the scale or bf% that I must be somewhere too close to maintenance with my diet/cardio/lifting. I really thought that all the cardio would still win out over the caloric increase of adding some oats here and there, but hey, finding maintenance is a good thing. So last Wednesday I decided to start cutting down the calories again by about 300 or so. Sure enough, I got some instant feedback from the scales. I'm now at 12.5% bf consistently and I'm having random sightngs of 12%. That's a step in the right direction. So I feel happy that I'm back on track in that sense.

Unfortunately, the places that I'm losing my fat are not very exciting. I'm losing that last bit that my inner thighs hold on to, so my legs are starting to look very lean. The tummy fat is always last for me... even at 10% last december it was still noticable. So unfortunately, for right now, I'm going to have to be happy with the numbers that the scale puts up as prgress indicators, because losing fat from my legs just doesn't excite me very much.

Even though this has been a great weekend, it's been a rough one temptation-wise. I have been faced with more cookies, cake, pizza, chocolate, soda, beer and wine than I have seen since the holidays. I turned it all down, and it really wore me out. A few times I questioned why I was even bothering to resist (you know that "eh, one piece won't hurt you" voice?). But I held strong and I felt awesome after all the junk had been either eaten by others or thrown out.

Anyway, I'm feeling great... the fat is coming off again, my weights are increasing after having had some carbs again and everything is going according to plan.

We had a great Mother's Day weekend here, did lots of fun family stuff together.

Excellent. That sounds great. My wife and I are getting ready to move into a group home to be "parents" for abused, neglected and abandoned children. We don't have any kids of our own, yet. We're excited about it. Families are great. :claphigh:

So I feel happy that I'm back on track in that sense.

Excellent. Sounds like you were a little slow getting started, but that may have been good for your body and/or your mind with your wife's sickness last month, etc. Anyway, congrats. :claplow:

But I held strong and I felt awesome after all the junk had been either eaten by others or thrown out.

Wow, that's great. I didn't do so well, I had a bit of ice cream over the weekend. Ice cream is my Achilles' heel. Not much, but a little. Still, my weight continues to drop, so . . . I'm happy, but you are a good inspiration for me. That's great. :bow:



Well, I must have really run hard in the race on Thursday because my body was quite sore on Friday and Saturday -- I rested on those days and Sunday (as usual). Even Sunday, a little sore. As I look at the numbers, the last mile and a half, I was going super-fast as compared to normal. I was really pushing myself hard -- the race atmosphere is really motivating for me. Anyway, my diet was pretty good this weekend, except for what I mentioned above.

I started to plateau in my weight lifting a bit, so I yesterday's session -- I switched it all up, new movements, new weights, new sets, etc. :bb: :db: :flex: I've been in my old routine for about 3 months, Hopefully this will really shake things up for me. I'm excited about it. I almost went back to bed this morning, but I got up for the 45-mintue morning LISS. Felt good. Weight continuing to drop slowly, right on track. :nod: :cool: :cool: :D :tu:

Hey, I forgot to mention that last week I was 5/7 on the cardio and 3/3 on the weights. :cool:

Sounds like you were a little slow getting started, but that may have been good for your body and/or your mind with your wife's sickness last month, etc.Actually, I'm not thinking of it badly at all. I've done my cardio faithfully almost every day since we started, I've only had a cheat here and there, otherwise I've been almost perfect with my diet. I knew a couple of weeks into it that I needed more carbs in my diet than I'd originally estimated. I just overshot the amount and wound up at maintenance. Unfortunately, when you make tweaks, it takes a few weeks to show up. During that time, I got so much strength back, gained in my lifting and felt whole again. I felt like a slug two weeks into this challenge (just like Reno predicted). So while my fat loss alone may have stalled, it was a good and necessary tweak and I learned from it while progressing in ways other than fat loss.

Of course, since I'm focused on this challenge and fat loss, once I got good feedback on the change, I was able to tweak it again to find the right balance. Anyway, that's my long winded way of saying it was slow progress if you look at fat loss alone, but I still feel like I made good progress during that time. I don't want you to think I slacked on our challenge, because I've been dialed in hard since day one.

My wife and I are getting ready to move into a group home to be "parents" for abused, neglected and abandoned children.Wow, williamso, that's so impressive. Talk about being an inspiration. Something like that makes losing some fat look really insignificant. You're a really giving person, those kids are going to love you. :tucool:

I almost went back to bed this morning, but I got up for the 45-mintue morning LISS. Felt good. Weight continuing to drop slowly, right on track.Awesome! I think that we're both on track to complete our goals if we both hang in there. We're gonna do it!

I don't want you to think I slacked on our challenge, because I've been dialed in hard since day one.

Understood. I never thought that. I know you've been going hard-core since day one. Our hard work is not always rewarded in the same way -- not always in the way we expected -- sometimes it feels like I'm spinning my wheels -- but as you said, usually, if you look at things from a different perspective, you're actually making progress, but in a different direction than you thought you would. I hope that makes sense.

Morning cardio is getting a little easier for me, day by day. Can't do it tomorrow, though, I'm on-call all night until work tomorrow. Hope it is quite.

So far this week -- 3/3.

I've been meaning to post a count by week from the beginning of the challenge so, here it is . . .

Week 1, 4/6
Week 2, 5/6
Week 3, 5/6
Week 4, 5/6
Week 5, 4/6

This week -- I'm going to do 6/6! :nod:

Yes, we're both on track, doing well -- we're going to make it!

Ugh, I just have to vent for a minute... For almost nine years, my wife has had nerve pain over her left leg. Sometimes it's not so bad and sometimes it's really just awful for her. We've been in and out of doctors' offices for so long trying to get to the bottom of it and it keeps getting misdiagnosed. So far, all of the doctors we have met with, and there are some very highly recommended specialists on that list, all follow some sort of preconstructed flow chart for diagnosing the problem. There's usually very little brain work or research involved. If a doctor does not think that it's in his field of expertise, then you are basically dropped. Doctors don't seem interested in directing you to another specialist they think might help (actually, our GP has been pretty good with this). It kills me how specialists and docs are supposed to be such smart, educated people, but they are so quick to dismiss a problem that they don't see an immediate fix for. Heaver forbid they crack a book open to help a patient.

Anyway, after so long and several surgeries and really nasty diagnostic procedures, one hit a few days ago and the doctor, who is one of the best we've worked with, was able to narrow it down to something specific with a pretty good degree of certainty. There's a medication to take for this problem, but it takes 4-6 months before results begin to show up. This was great news, but we wanted to be sure that this was the problem before starting this medication. The only way to do that is through a surgical procedure by another type of specialist. So the doctor says tells us flat out that it's a waste of time to go that route, because the doctors in this other field are not going to do the procedure before the medication has been tried. He was being honest, but it's just ridiculous. Once again, going back to the flow chart... even if my wife took the medication and it worked, they would still not do the procedure because she would be considered "fixed". That means that the only way we have to find out specifically what's going on is for her to take the medication and it fails. That's the only route to that procedure on the doctor's flow chart. UGH!!! So now we have to wait for what seems like an eternity to see if it works and hope that it does, but even if it does, we'll never know if there's anything else going on at the spot the medication is supposed to fix.

Anyway, I flat out pretty much hate doctors. To me, they are the laziest, most uncaring [not even going to type it]. I have really truly yet to meet a doctor that has the patient's interests at heart, an ideal that's supposed to be the foundation of their practice. As a programmer, I have to research all the time to find ways to get my work done, yet I have not met a doctor that was willing to do so to help a patient when they don't know the answer. They are quick to tell you that they can't help, that unsolvable problems are common and that you should see someone else... and here's my invoice. It kills me.

But I still got in some great morning cardio, so I've got that going for me! :D

I agree wholeheartedly with everything you have just said.

Doctors never research things. They basically tell you you have a soft tissue injury, virus or infection and prescribe anti inflammatories, nothing or antibiotics retrospectivly. If you get a virus and it doesnt go away, it becomes a reoccuring virus.

I had pretty severe headaches a few months ago. In my opinion it was concussion from playing rugby. But i went to get it checked anyway. First diagnosis, synus infection, antibiotics for 3 weeks. Didnt work, went back, post viral condition (non specific) give it time. Time didnt help, went back, third diagnosis... Migraines. F**kin migraines ?!?!? I knew that, thats what i went in with !!! "Hi doc, i got these headaches", "Well son, you got a migraine." Cheers. 6 years at med school and 70 g a year for that ?!?!?! And what did he prescribe ? ANTIINFLAMATORIES !!!!! I didnt take them.

At least our doctors dont charge though...

At least our doctors dont charge though...
They don't charge? Wow, I have to admit I don't know how the medical system works in England, but here the doctors charge an insane amount... an unrealistic amount... knowing that most people's health insurance will pay. If you have good insurance, that's nice, but if you have bad insurance you will wind up paying a lot. Many insurance companies are not very honest either. I can't tell you haw many claims I've had to call and fight to get payment on because they messed up. I imagine that a lot of people just pay what gets denied because it's so difficult and time consuming to get them corrected. And if you don't have insurance, forget it, there's no way you could pay a doctor's bill.

Did you know that in this country, over half of the bankruptcies filed are due to medical costs? That's just sickening.

Did you know that in this country, over half of the bankruptcies filed are due to medical costs? That's just sickening.

I am very nearly compelled to make a political statement here using some very emotional language. However, I will be good and restrain myself and say . . .

I'm so sorry. I hope and pray that this medication will relieve her pain and suffering and that you all can find peace at last.

You are not alone in this struggle, thousands of others are disappointed by doctors all the time. Actually, I think the problem is partly the fault of the doctors and partly the fault of the medical system (schools, government agencies, insurance companies, hospitals, etc.) that bind the hands (and the minds, and the mouths, and the schedules, etc.) of the doctor so often. The USA is wealthier than most of the world . . . and look at our health system . . . very few can afford it . . . and those who can are often disappointed . . . perhaps there is more to life than becoming wealthier than everyone else. . . oh, no, I better stop myself there.

Its because the insurance companies pay that they charge so much. But then the people with no insurance get insurance level bills. What a rip off.

Over here we moan, but i can see a GP for free anytime i like. What good it does me i dont know, but at least i can.

Over here we moan, but i can see a GP for free anytime i like. What good it does me i dont know, but at least i can.

I suppose there are advantages and disadvantages to each system . . . the grass is always greener on the other side . . . we're never thankful for what we've got . . . etc.

Thanks Reno for being part of this conversation. I think your voice adds much to it. From what I understand, England has a kind of hybrid healthcare system between the USA and most of the rest of the world.

Uggh. .I know exactly what you mean. When I was real sick, doctors would say, "I would like to run this test". Of course not knowing anything medically, you agree to have it done. Well you find out later that your insurance policy wont cover that, and whaabamm! You get a bill in the mail for 6 grand! Between my wife and I, we had so many medical bills, it left us in big debt, and this is WITH decent insurance. My wife works JUST for insurance benfits, as for me to put her on my plan is such an ungodly amount. Sorry to hijack the thread further, but just wanted to throw my 2 cents in :)

They don't charge? Wow, I have to admit I don't know how the medical system works in England, but here the doctors charge an insane amount... an unrealistic amount... knowing that most people's health insurance will pay. If you have good insurance, that's nice, but if you have bad insurance you will wind up paying a lot. Many insurance companies are not very honest either. I can't tell you haw many claims I've had to call and fight to get payment on because they messed up. I imagine that a lot of people just pay what gets denied because it's so difficult and time consuming to get them corrected. And if you don't have insurance, forget it, there's no way you could pay a doctor's bill.

Did you know that in this country, over half of the bankruptcies filed are due to medical costs? That's just sickening.

Thanks for the posts, guys... it's nice to know that I'm not the only one jumping through medical hoops. Williamso, I'm bet you must have a very interesting take on this working in a hospital and dealing directly with families one on one in a non-medical way.

Here's a funny story, I just spent over two months trying to get this one particular claim paid. It was a bill for a trip that my wife took to the emergency room... nearly $5,000. It was denied by the insurance company because it wasn't pre-certified. Once again, a trip to the emergency room wasn't pre-certified. Where the heck is that smacks forehead smily!

You know, williamso, I'm honestly just glad that there might be an end in sight for this whole thing. We'll have to wait and see, but at least at the moment we have a little something to really hope on, which is a lot more than we've had for a long time.

Thanks again guys, your thoughts really mean a lot to me.

One last thought... looks and vanity aside, there is no better reason to live a healthy lifestyle than simply to minimize your chance of having to need a doctor. Day to day, I don't really think about that when I'm eating my oats or lean chicken or vegetables or doing my exercise. But when I think about the healthcare industry, I'm so happy that I learned how to give my body the right nutrition and stay fit.

Just last night I was talking about this with my husband. In Portugal things are not much different. The tax money we deduct every month seems to disappear and no help for the health and care which is what we need most along our lives.

I stayed away from posting a few days and reading back all your posts here I read about Williamso's race. We have a similar one in Lisbon with 7k and a half marathon at the same time. The starting line is the same for both races but at a point the routes diverge. I did the 7k once ans yes, it is a social event here specially because we cross the Tagus bridge. Every year hundreds more people get involved for the crossing and photographing and stuff. I was planning on going this year and really run unfortunately due to my famous knee injuries lol! I didn't do it!

Great job , thumbs up to you!!!

Take care guys!

Slush, thanks again for the support!!

I missed my morning cardio today... I wish I could say that I felt bad, but it was pure heaven, better than any cheat meal I could dream up. I usually get to bed at night around 10-10:30, then I get up every morning at 4:50am :d_eek: to do my cardio. Everyone's asleep then, the kids don't need taking care of, I have the whole downstairs to myself so I can watch TV and do my little cardio thing.

But doing that for days in a row, where I'm getting around 6 hours sleep a night, it really wears you down. In a big way. I think I was starting to get a little insane in the membrane last night after my lifting... I fell asleep while reading stories to my three year old. I was so dog tired, I don't even remember closing my eyes. I woke up at around 2 in the morning and decided to turn off the alarm because I needed the sleep. So I slept until 6:30, which was a treat. I remember when sleeping in used to mean sleeping until 11am. Now 6:30am is sleeping in... ah, kids.

So I got a total of 9.5 hours of sleep last night and it still wasn't enough. I was dragging my behind all morning until the coffee did it's magic. My wife calls me a sleep camel because I go for days on 5-6 hours a night and then I just need a refill. Well, last night was my refill and it was sweet. So, while I would normally feel guilty about missing cardio this morning, the feeling of turning that alarm off at 2am was, well... delicious. And now that my tank is full again (I hope) it's back to 4:50am tomorrow morning.

Wow! I'm not programmed like that. I can go one night with little sleep -- after two nights, I'm really feeling it. I try to get 8-9 hours every night. I probably get more like 7-8 every night. My wife only needs 6-7 hours each night. Although -- when I lay down at night it takes me about 5 minutes to fall asleep. I feel bad for others who wait for hours every night.

Sounds to me like sleeping in until 6:30am was the best decision for your health -- no cheating there.

I'm 5/5 so far this week -- I'm going to run tomorrow, bringing the total to 6/6 for the first 'perfect' week so far this challenge. :nod:

Williamso....

I was reading through your challenge thread here and got a laugh about your race experience...

Google "Bay to Breakers" and see what a "Real" Party race is like....hundreds of thousands of people (many hundreds in the buff)!

It is quite an amazing sight...one of the biggest parties of the year in SF.

I try to get 8-9 hours every night. I probably get more like 7-8 every night.ENVY!

bringing the total to 6/6 for the first 'perfect' week so far this challenge.Wow, that's great! Congratulations, can't do any better than perfect. :tucool:

....hundreds of thousands of people (many hundreds in the buff)!
Williamso, I think you have your next race there... ever jog in the nude? That sounds uncomfortable. Where do you pin your number?

Cardio : 5/7
Weights : 3/3

I had an awesome weekend! Friday night the family and I went out for a big Mexican dinner which was my cheat meal for the weekend and it was delicious... chips and cheese, enchiladas, the whole thing. Then, saturday and sunday were dead on as far as my diet goes.

The only thing a bit off was my saturday lifting workout. I have sort of mixed feelings about it because I outlifted my last couple of workouts (which were good workouts), but still I didn't feel "strong". You know how sometimes you go into the gym with guns blazing and you feel like you could lift the whole dumbell rack with one hand? I was so far from that feeling on saturday and I hate that feeling. I got through the whole workout, but I had to really push myself to do it. It was squat day and I was feeling a little lazy beforehand and that just never works out in a good way. When I was done, though, I felt good that the numbers were improving and I actually completed it.

The Tanita gods are smiling on me too, because I'm around 161 and hovering between 11.5% and 12% bf. That's good progress. That puts me a little behind my halfway mark from 14% to 9%, so I'm right on track. I think if I can hold steady to the plan, I'm set to cross the finish line on July 1. We'll see, the lower I get, the harder it gets, so I need to be careful about how badly I jinx myself with predictions like that.

I'm also excited because this Thursday my wife and I are travelling to San Francisco for out 10th anniversary. I can't believe it's been 10 years already, that's crazy. We've been wanting to go to San Francisco forever, so I'm really looking forward to it. We're doing a one hour sunset tour of the bay in a bi-plane, just like Snoopy's WWII red baron plane... I have to admit that I'm a little nervous but that is going to be so cool. Anyway, I'm trying to be extra good with my diet and all so that I can relax a bit during the trip.

Williamso, I think you have your next race there... ever jog in the nude? That sounds uncomfortable. Where do you pin your number?


Hmm... I don't think my chest hair is thick enough to hold a racing number -- yes that sounds painful. I think I'll pass, for now.

Ready for pictures? It's picture night tonight!! :D

Two weeks sure does go by quick, doesn't it???

I had an awesome weekend!
Excellent! Sounds great! I love Mexican food -- haven't had any in a while -- my mouth is watering now.

The only thing a bit off was my saturday lifting workout.
Yes -- I understand -- I fell like that most of the time. Usually I write down what weight I should use for each exercise before I go in -- then I lift to failure for each one -- according to my regular plan. I usually feel weak and powerless, but then, later, when I compare the numbers, I actually outlift almost every time (just barely, usually). I have always guessed this is a normal feature of cutting. I've never bulked, so I don't know, but I have only once or twice felt pumped going into or coming from a weight lifting session. It has gotten so that I don't really like lifting at all -- lots of negative associations of feeling powerless, but I know it is good for me, and every so often I go up in weights and that keeps me motivated.

The Tanita gods are smiling on me too
Terrific -- right on schedule. Sounds good. Do you remember my trouble with the bf% machine at my gym? It says I'm not making much progress, but pictures tell a different story. Well, since it is a two-week update now, I tested again -- 20% bf. :mad: I told the trainer -- that's not right. He said, these things are almost always right -- it's probably right, but if you want, we can use calipers. So he used some really expensive calipers -- first time I've ever seen calipers used. He said, it's probably going to be the same. It read 17.1%! :D Then, this morning, as I was plugging the numbers into my excel spreadsheet, I discovered that 17.1% is exactly where I need to be to be on target for this challenge. :claplow: So, I'm right on schedule, too.

I'm also excited because this Thursday my wife and I are travelling to San Francisco for out 10th anniversary.
Wow! Congradulations. 10 years. That's great. Enjoy San Fancisco :claplow: :claphigh: :claplow: :claphigh:

I need to report about two trips affecting this challenge. 1) My wife took some customers to Crooked Island in the Bahamas this weekend. This is her first time out of the country, and first time to the Bahamas. She took the digital camera and she'll be back today, so I'll take pictures one day late this time. and 2) In the middle of June, we'll be traveling to Chattanooga, TN for two reasons. First it is a convention of Presbyterian pastors (of which I am one). I wouldn't normally go, but my hospital is paying for it and second, my family is all in Chattanooga (mom, dad, 11 brothers and sisters, their kids, my two grandmothers). So we're going to see them, too. Diet will be difficult, but not impossible -- exercise -- well, I think I'm going to take a break from weight lifting and do little cardio -- that will be a good break after 11 weeks of constant and intense exercise. Updates and pictures will continue normally. I'll give more info as things get closer.

I'll take pics tonight and post tomorrow.

Two weeks sure does go by quick, doesn't it???

Oh my gosh! Yes! It seems like this challenge is going by so quickly. We are into our 7th out of 13 weeks. That means we are halfway done! Holy cow!

It read 17.1%!
Cool! :tucool:

I know how you're going to be getting your bf% tested from now on! That's great to hear that you're on track... we're going to be looking good on July 1!

And yes, the weak feeling that you get in the gym is a result of being in a caloric deficit. It stinks. It's the main reason that I never want to have to cut again. Once you've had that feeilng of being able to power through a workout, you never want to give it up, it's awesome. Maybe after this challenge you'll work at maintenance for a while and get a taste of it... it's definitely a nice change of pace from cutting.

Maybe after this challenge you'll work at maintenance for a while and get a taste of it.

That's my plan right now. Maintenance for July and maybe August (or maybe shed a few pounds during those months, not really a cut, though). Then, bulk slowly in the fall. Cut hard next winter and spring. I think I'll be satisfied, if not, then another cycle. I don't really like cutting, though. I'll definately be ready for a break from it in July. This first cut is lasting 8 months, with the last 3 being the most effective, thanks to you.

So here we are at the halfway mark. Once again, small changes in the pictures... most of the fat that's disappearing is from my legs, the tummy is the last to go. :mad: I can see some progress there, though... my top two abs are showing more clearly and it's easy to feel muscle directly under the skin anywhere but right across my lower tummy. The scale is telling me that I'm making progress.... 2.5% bf lost since the beginning of the challenge is enough to make me pretty happy.

One thing that is happening (and I mentioned this in my last challenge when I got here) is that I can't take a shower or wash my hands anymore without having to put my wedding ring on my middle finger. The other day I was washing my hair and it just flew off, scared me half to death! I love little reminder like that that we're getting leaner.

http://hacketts.20megsfree.com/jsf/williamso/front_week_7.jpg http://hacketts.20megsfree.com/jsf/williamso/side_week_7.jpg

And here's some comparison pictures with the first ones.

http://hacketts.20megsfree.com/jsf/williamso/front_comparison_2.jpg http://hacketts.20megsfree.com/jsf/williamso/side_comparison_2.jpg

Here's some shots I snapped of the scale because it's so nice to see these numbers popping up again, I needed some sort of visual reminder in this thread that changes are happening.

http://hacketts.20megsfree.com/jsf/williamso/scale_1.jpg

Halfway home, williamso!

There is definate improvement on those pics slush ! Real, visable improvement. You will start to see more separation in those abs over the next month i think.

Good work both of you. :claplow:

May 17, 2005

17.1 %BF :D
189 lb. :D

Comparison with beginning of challenge.

http://i2.photobucket.com/albums/y31/chwilliamfla/17May2005FrontSmall.jpg http://i2.photobucket.com/albums/y31/chwilliamfla/04April2005FrontSmall.jpg

http://i2.photobucket.com/albums/y31/chwilliamfla/17May2005BackSmall.jpg http://i2.photobucket.com/albums/y31/chwilliamfla/04April2005BackSmall.jpg

http://i2.photobucket.com/albums/y31/chwilliamfla/17May2005RightSmall.jpg http://i2.photobucket.com/albums/y31/chwilliamfla/04April2005RightSmall.jpg

http://i2.photobucket.com/albums/y31/chwilliamfla/17May2005LeftSmall.jpg http://i2.photobucket.com/albums/y31/chwilliamfla/04April2005LeftSmall.jpg

One thing that is happening (and I mentioned this in my last challenge when I got here) is that I can't take a shower or wash my hands anymore without having to put my wedding ring on my middle finger. The other day I was washing my hair and it just flew off, scared me half to death! I love little reminder like that that we're getting leaner.

Me too! Actually, my ring is not quite falling off (it has been tight since the first day), but much looser than I ever remember it before.

Wow! Those pictures show some good progress. I'm so glad for pictures. Great work, slush_puppy. We're really doing it. Just think about when we're done cutting -- the ultimate cheat will be not cutting anymore (at least for a long time).

Did you notice how much broader your shoulders are in the new back picture.

The front "face on" pics are great. Your looking tighter for sure.

Keep it up. :nod:

Excellent work williamso! :claplow: I see the biggest difference in your stomach... it's equally noticable from the front and from the sides. You've got more definition just under your chest along your top ab section and the tummy is really shrinking. Great job!

Excellent work williamso!

Thanks a bunch.

Weekly Excercise Score
Week 1, 4/6
Week 2, 5/6
Week 3, 5/6
Week 4, 5/6
Week 5, 4/6
Week 6, 6/6
Week 7, 4/6

Ok, this week, I'm going for another 6/6. I think I can do it.

My diet on Saturday was all clean, a little high on the calories, but still well below maintenance. My diet on Sunday, not so good. Pizza, one cocktail, more calories than I need, for sure, but that's ok for one day. Now I'm back on task. I don't feel bad about it -- but neither am I oblivious to what happened. Needless to say, I'll bet my weight this afternoon will be pretty high from lots of water, but I'm drinking like a camel today, hopefully I'll be back down by tomorrow afternoon.

I'm back! :D

We had an awesome trip, San Francisco was absolutely beautiful. We did some cool stuff... we took an hour and a half WWII bi-plane tour of the bay, up the coast and over the city and the bridge. We also had some great food, I mean really good food (thanks Coachese!). So I slipped from my diet just a bit. :whistle: At least while I was there, I got lots of walking in. Everything there is uphill.

I have to admit that it's hard getting back into the swing of things after taking the trip. Work was a disaster when I got back and I've been going crazy trying to calm things down here which hasn't made it any easier to get back into the routine.

I'm back!

Sounds like a great trip! Diet slips like that are good for your health, I think. That's great!

Diet slips like that are good for your health...I'll buy that. :D

Alright, I think I'm back on track. I had my first lifting workout last night, had a perfect diet day yesterday, got some good food prepared and got in my morning cardio this am. I feel totally back on track. I think I just needed to get a few workouts in to feel back in the swing. Like I posted somewhere else, when I get my workouts in, my diet tends to follow because I don't want to mess up my efforts there with bad eating. It feels good to be back in the groove.

It feels good to be back in the groove.
I know what you mean about diet and exercise affecting each other. I feel the same way. When I have good workouts, I want my diet to be good. But it works the other way, too. When I've been disciplined enough to eat clean, I think -- boy, I should really take advantage of this by pushing my body to the limits, not being lazy.

Anyway -- I have not eaten clean for 3 days now. Different special events that socially require me to eat whatever is put in front of me. My calories were probably not too bad, but lots of salt, not much protein, lots of refined carbs. But, I'm back on track, too, as of today. Clean only, with gallons of water each day.

Anyway -- I have not eaten clean for 3 days now. :lol:

Excellent! You know, sanity is just as important as good health. What good is eating healthy and exercising if you can't kick back and enjoy yourself every now and then too! You know, before I went on my trip, I told myself that there was no way I was going to let anything come between me and complete enjoyment, which included eating a lot of food that would make Dr. Atkins cry. And I enjoyed every bite, enjoyed every minute and have no regrets. We have a whole lifetime to be healthy... enjoying a meal with friends or family won't make a dent in that.

Here's to our great challenge to get us both back on track! :tucool:

^^^ Never a truer word spoken. :nod:

^^^ Never a truer word spoken. :nod:

Thanks, guys.

The concept of whole health -- or personal wellness -- or wholistic healing -- man, I'm really into that. I'm a chaplain in a hospital, and in my different worlds, I rarely find people who are really interested in the "whole person." I mean, we are not just physical beings, nor are we just spiritual beings, nor are we just me