Hello to you all,

I just wanted to post a picture of myself to motivate me to keep on track with my diet. I figured that by seeing an image of myself in a public forum I’d be more inclined to keep up the good work.

I’m into my ninth week of what seems to me, to sensible fat loss programme. I’m male, 6’00” and 36 years old.

I’ve read many of the threads on these boards and I’m impressed at the dedication many of you (guys and girls) have demonstrated in sticking to your plans and achieving success. The technical information provided has been of great assistance to me in formulating my own fat loss plan.

I’m trying to incorporate a full time work and family life, with an increase in exercise and an eating plan I can stick to in the long term. That means I eat (largely) what the family eats. This in turn means that I have made some changes to what the family eats, but thankfully, the change hasn’t been too drastic.

My motivations for wanting to lose fat are many, but included are the following:


To Look Better
To Feel Better
For My Wife’s Benefit
To Set An Example For My Children
To Take My Children Swimming
To Return to Judo / Aikido
Medical - Lower Cholesterol - Lower BP – Longevity
New Wardrobe
To Win At My Son's School Sports Day :lol:


The list is in no particular order, they’ve just been noted down as they occurred to me over the last eight weeks. And the list is by no means definitive.

It’s fair to say that I also want to develop a little muscle as well. I’ll be content to put on sufficient muscle that people might comment, “He’s in good shape”. In other words I don’t want to get heavily built to the point where I can’t sustain it long term. There was a period in my life when I had some muscle and it’s that kind of build that I want for myself again.


The fact is, I’m 36 years old and married with children; I can actually get away with a little belly fat, so I’m not too worried if I don’t get a six pack. But, the key word is LITTLE! Right now, I have too much and that’s what this is all about.

So, how much did I weigh eight weeks ago? 205 lbs.

How much do I weigh now? 193 lbs.

Now I know that’s not a stunning drop given the time period, but it’s significant. I already look better. I already feel better. My wife is pleased with my progress. I’ve lowered my BMI and I can run faster and further.

Everything I’m doing is up for re-evaluation on a regular basis and I reserve the right to change my mind about any element of my fat loss activities as my education grows. Oh, and I'll be glad to hear anything you guys have to say. :)


I’ll stop the blurb now. I’ll post some ‘Before’ photos shortly but here’s the one I took today, the one that gave me the idea I should go public.

I was sitting at the dinner table and felt my belly hanging over the top of my jeans, so I thought I’d capture it just to give me that extra motivational kick in the pants.

Thanks for listening.

Harry.


http://uk.geocities.com/monkbubble@btinternet.com/Fat/22sept05belly2.jpg

Good afternoon-

Great goals. I understand them. Qualitative is really good at this point.

You have a nice balance of motiviation and priorities- I have some of the same issues with diet (family) and can relate. This makes a longer view very possible, which will help.

Don't minimize 12 lbs in 8 weeks. If you can sustain that, you are doing it right. You have already introduced the discipline and decision making into your lifestyle. That matters. A lot.

Now we get to the tough questions:

1. How have you done this?
2. What is your plan going forward? Diet? Exercise? Be specific and write them down - it helps.

My only piece of unsolicited advice is to make sure that you incorporate strength training into your plan. It makes an enormous differnence - more than cardio - and allows you to change your body composition as opposed to just losing weight.

Lifting won't make you huge. In fact, unless you really try (and eat, and eat and eat), it will help you lose fat (not always weight, since you are building muscle). Not only does it act to help incenerate fat, but it also helps you keep it away in the future. Put concisely, Muscle is a beautiful thing.

One more piece of unsolicited advice (I lied about having only one- sorry) Check out the sticky posts at the top of the "Fat Loss/Cutting" board. Lots of great info there.

Welcome and good luck!

Hi BigDog,

Thanks for taking the time to reply. I felt motivated this evening when I typed the post and as soon as I finished I went off to the gym. I had a really good session; I played some music I hadn’t listened to in a long time and came out feeling I’d worked hard.

The icing on the cake was coming home and reading your reply. I was surprised at what a positive effect it had on me! It’s reassuring to hear that someone else has an understanding of my situation.

To answer your questions –

How did I lose the 12 lbs?

It was quite bizarre really. For a long time I recognised that I was not the man I had been once and wanted to be again, and identified that my fitness, including loss of strength and muscle size, were somewhere at the root (Edit: not route. Idiot) of my problem. So initially my weight was a secondary issue to me.

I decided to kick my own ass and punish myself by making myself go running. I put my running shoes on, walked out through my front door and set off on a mile and a half run. I was shocked. I couldn’t even complete the distance. I got to a mile and had to walk the rest of the way. I was breathing so heavily I thought my lungs would appear through my mouth.

I was absolutely disgusted with myself. I couldn’t believe I had let myself go so badly.

That was it, that was truly the moment I decided to do something about it.

Of course my extra weight was something that caused me concern and I decided to tackle that as well, but to start with I wanted to make amends for my failure to complete the run. I decide that for two weeks I would tackle that run four times each week until I had improved.

I gave some thought to improving my diet and made some small (and uninformed) changes. I ate less food and cut out a lot of crap food. I decided to keep a spreadsheet of my running times and distances and within that first day that spreadsheet grew to include my ‘Motivators’ (the list above), my measurements (waist, hips and belly), some photos of myself, and as a direct result of the photos – I planned in some weight loss targets (I was grossly over optimistic at 3 lbs per week).

Throughout the two weeks I started trawling the Net and picked up on some tips about hydration, eating plans and developing good habits. I got off to a flying start with the weight loss but very quickly saw the losses level out. I wasn’t discouraged though because I was continuing to get fitter.

At that point I found this forum and then a few others. I read some of the sticky posts as you suggested and found them very useful. I started eating breakfast again after many many years of not bothering!!

I also saw that many people were recommending weight/resistance training and I despite the fact that I could see the benefits, I decided to stick with the running. This was mainly because it was hard enough concentrating on diet and running without throwing weights into the equation. It would have been too much for me and I was concerned that I would just end up quitting through overload.

So eight weeks in I continue to run and I’ve built up the distances and decreased my times. I can now run the mile and a half 2 minutes and five seconds quicker. My recovery time is also greatly reduced.

I've expanded the operation and I now have three distances that I run regularly – One and a half miles, two and a half miles, and four and a half miles. I’ve mixed in some cardio gym machines just for some variety – Eliptical – Bike – Rower and I’m really enjoying it.

That part is important to me because I know the minute I stop enjoying it, I’ll stop doing it and I can’t afford that kind of setback.

This week (being the ninth) I’ve started on the weights and I’ve continued with the cardio.

So now I’m training for six days and alternating weights and cardio.

This brings me onto your next question (Are you still awake? :p )

What is my plan for going forward?

Well that’s mainly centred on my previous experience – As I hinted above, I used to be fitter and I used to have some muscle – It was around 15 years ago. So I pretty much plan on recreating what I used to do but with a few refinements.

I know that for fat loss there seems to be a strong argument for reducing the cardio but the fact is I have started to enjoy the feeling of being able to run various distances without it killing me. I enjoy trying to improve my times. Running is also one of the good habits I’ve tried to form. And mostly because I don’t ever want to feel the way I did on my first mile and a half just eight weeks ago!

I’ve started the weights now, because it feels like the right time to do it. I also know that there is some risk of me losing muscle if I don’t do weights and just stick to cardio. My three weight sessions last about 50 minutes each and they are split into – Arms and Back – Chest and Shoulders – Legs and Abs. It’s too early to tell how that’s going, but as with everything, I’ll change it if I need to, as I learn more from you guys here.

As far as diet is concerned, I’m trying to eat in the region of 2000 cals a day. I started to count the calories but found it time consuming so gave up. I’m finding that my weight loss seems to be erratic so I might give the counting another go. Counting isn’t something I want to do in the long term but I recognise that I might have to do it just until I can train myself to judge calories by portion size. Stop laughing!

It’s such a thrill to be doing this again after all these years, although eight weeks ago I was totally dismayed at the prospect of having to lose around 30 lbs. It’s not easy, but I honestly believe I can recapture my fitness levels from my twenties and I’m determined to do it now that I’m knocking on the door of my forties. I’m 37 in November.

Sorry to hit you with all this but I’m so enthused with my new life right now, I can’t help myself.

Here are my start pics along with my most recent ones. The last picture is one where I have tensed up just to give you an idea of my underlying body shape. Sorry about the dreadful pose but I have no idea how to do these things.

Thanks once again for the warm welcome. And please continue with the unsolicited advice. It’s most welcome I assure you.

Harry.


http://uk.geocities.com/monkbubble@btinternet.com/Fat/26julTO18Sept05lowres.jpg

http://uk.geocities.com/monkbubble@btinternet.com/Fat/Tensedfront22aug.jpg

Well, here's my first problem of the day.

I've just had lunch and I finished by having one of these Caramel Slices.

The problem is I found myself reaching for another!

I didn't have another, but it was close.

http://uk.geocities.com/monkbubble@btinternet.com/Fat/Caramel.jpg

Ps If posting pictures of food is thought to be bad form then let me know, Ill take the picture down. :d_smile:

Wow- the pics tell a great story. Nicely done.

I know the feeling of being disgusted with yourself for letting it get away from you. Even if not morbidly obese, I still thought of myself as an athlete, and my physical state completely contradicted that impression.

Glad that you are lifting. For me, lifting was great because it kept me from getting too bored with cardio (I live in the northeastern US, so from from Mid-October to Late March, I'm stuck inside). By lifting, you are keeping yourself in balance - and burnig a lot more fat. That's good. Really good.

Your plan seems good from a very high level. When I started this, I purchased a book to show me a plan - I had almost no clue as to what the right breakup of things was. Having a plan makes a huge difference, especially where it's detailed enough to be useful. It also keeps me on track and makes me feel guilty knowing exactly what I missed if I were to skip a workout (I have missed only 2 planned workouts in the past 4 months - pretty good for me).

It's OK to have a sweet treat from time to time. Honestly. This has to be something that you can maintain - which has some indulgences that are special. Otherwise, you will chuck it all away. Putting yourself in that position is worse than a chocolate/carmel thing. Good job on sticking to one - moderation is the key to indulgences.

Last but not least, you mention losing 30lbs as the goal. For me, it was losing 20. If you view that as A goal, rather than THE (only) goal, it will help you keep going once you get there.

bd

Yeah. It’s funny you should say that. My self-image is not what I actually look like. I also imagined I was much fitter than I actually was. It’s funny the way that works. I’m glad I took some ‘before’ pictures.

With regard to the lifting, I’m just working on getting back some form first. I tried to lift some of the weights I used to lift all those years ago and nearly injured myself.

It was a bit embarrassing, but it’s another one of those setbacks that’s useful in driving me to do better. I know that in some ways it’s negative energy but it’s working for the moment.

I’ve been tempted to buy some books and buy some of the online help but I don’t want to rush into it. I kind of want to set a baseline first. I need to know that I can stick with it before I start throwing any money at it. Besides there’s a wealth of knowledge here – Your own experience is testament to that! And I intend to tap into your knowledge if you don’t mind?

Your tip about setting a smaller goal is one that I’ve taken on board now. I’ve made some changes to my spreadsheet to include some smaller goals. If I can work out how to copy a spreadsheet and post it here, I’ll show you what I mean.

Wise words about moderation. That is one of my biggest problems. I’m finding this a difficult habit to ingrain in myself.

Any tips for avoiding temptation?

Thanks BD

Harry.

Just back from lunch, but I figured that I would throw a quick reply.

I hadn't lifted in 10 years before January. I know how you feel about feeling spastic and weak. It's very humbling. Don't try to be proud about it today. Lift smart, not heavy. Gains come really fast, though, so push yourself. As for negative energy- all you are saying that you know that you can do better with practice. That's more positive than negative.

1. Avoiding temptation: 3 pieces
a. Take the long view: Think about where you were, where you are and where you want to be (this takes about 1 second after a few times). Then make your decision. The answer might be "yes" once in a while. Initially I made choices between my vices ("Dessert or a glass of wine") so I didn't fell like I was giving everything up. Know also that it does get easier. Occasional indulgences do not a lifestyle make.
b. Try half an indulgence, rather than a whole. Amazing how good one scoop of ice cream is. The second usually isn't anywhere near as good.
c. Don't beat yourself up if you succumb. We all do. The trick is not to say to yourself "I've failed". Because you haven't. You made a decision that isn't consistent with your longer term aim. Big deal. Make good choices for the rest of the day/tomorrow/week and the effects are insignificant. Occasional indulgences do not a lifestyle make.

With respect to books: I have purchased one $15 dollar book (Core Performance by Mark Verstegen), and it's been the basis of what I've done for 9+ months. $1.66 per month, or $.05 per day. This is the best money I've spent since I started (or some of it, I have a few heavy-duty bands for rotational work, and some heavy dumbbells as well. All very useful). It gives me structure and expertise where I have none (now maybe a little). I was willing to do it b/c I needed to get smarter to get serious. A good plan, no matter where it comes from is essential. Especially when starting up.

We’re expecting the imminent arrival of our third child, so everything is chaos at home and some aspects of life are challenging. I’m not moaning about that, because I have a nice home life and lovely, healthy children. Never the less, the last two days have been challenging and forces seem to be conspiring to derail my efforts.

Yesterday afternoon continued with food temptations. We were close to setting off to the Hospital late afternoon so nothing had been prepared for the family dinner. It was a false alarm. I was sent out to get some ‘take out’. I drove to the restaurant fully expecting to get some for myself, but at the very last second decided against it. I went home and had a tuna sandwich on wholewheat bread. Funnily enough I didn’t really enjoy it but I felt good for resisting temptation.

In the evening I went off to the gym and did a ten minute warm up followed by various back and shoulder free weights exercises. I kept most of the weights the same as last time in the interests of capturing some form. I really felt good afterwards.

Because I have to exercise in the evening (and it’s usually fairly late evening) it was midnight before I got to bed. I was awake again at 6am when my two boys decided to wake up an hour early and have a shouting match. Great.

I went back to bed for an hour but my sleep was fairly fitful. I had a vivid dream about an airliner crashing. What the hell was that about?

Another active day. I followed the usual routine. I walked the dogs and the children around the forest for an hour, once in the morning and once in the afternoon, we had a great time collecting acorns.

But at lunchtime temptation reared it’s ugly head again. Those damn caramel slices. There were two left. I ate one. I wanted to eat the other. It was another close run thing. The only way to stop myself from eating them both was to give the last one away. I gave it to my mother-in-law http://uk.geocities.com/monkbubble@btinternet.com/Fat/motherinlaw.jpg (I don’t care if she gets fat :d_biggrin ).

My eating pattern was interrupted today because I ate things I didn’t plan to eat and I ate at times I didn’t plan to eat. I went to a children’s party and ended up eating some crap there. I was an hour late in eating, so I was hungry. Despite being hungry, I didn’t enjoy the food and instantly regretted it. Bah!

Well if the party wasn’t stressful enough, I managed to leave my phone there. I hadn’t even realised until I got home and got a call from the venue.

When I got back home after collecting it my wife and her mother hadn’t eaten and they both wanted pizza. PIZZA! I ask you!

Has the devil come to live with me? Don’t answer that!

What have I done to deserve all this temptation?

I did the decent thing. When it arrived I put on my runners and headed out the door. I was 200 yards down the road when I realised I had made a mistake. I had forgotten I’d eaten an hour late and all the food and drink was sloshing around in my gut. I seriously felt like I would barf. I decided to run at a slower pace and this seemed to work, only then for some goods vehicles to thunder by, chucking out plumes of poisonous choking fumes. I felt my gag reflex kick in but managed to hold it in. I’d done half a mile by this stage and still had another two to do.

Well I finished the run. I’m pleased I did it. It gave me some time to think and it relieved some of the stress of the day.

http://uk.geocities.com/monkbubble@btinternet.com/Fat/runners.jpg

What did I learn over the last two days?

Well I found out that after not eating sweet chocolatey crap for two months, it (Caramel Slices) now gives me a headache when I do eat it.

Running on a half full stomach of half digested food is not pleasant.

Sharing food means I can’t eat it.

Deviating from my nutrition plan has undesired knock on effects.

I discovered that I have developed a degree of discipline about my exercise. I’ve managed to get the exercise done whether or not I’ve wanted to do it.

My next official ‘weigh in’ is tomorrow morning, I already know I’m not going to meet my target of a two pound weight loss for the week, because I weighed myself this morning and found I had regained two pounds. As I’ve only been weight training for a week, I know I haven’t put on two pounds of muscle! :lol:

This getting fit lark is bloody hard. I’m not surprised people quit.

Hey BigDog – I caught your reply just before the site dropped out. Thanks for dropping in again.

While I was at the gym yesterday, your words were ringing in my ears when I was wondering whether to increase the weights. I decided to lift smart instead. Glad I did now.

The 'temptation' advice you gave me is good. I put some of it into play yesterday. I wanted to eat some pudding after dinner. I knew I would eat it, because it was just sooo delicious. Normally I would have eaten it straight after dinner but I decided that I would save it for later and eat it in place of something else. It wasn’t a brilliant decision but it was better than eating it after dinner and STILL having something else later.

Your last point was also very pertinent. I’ve got to keep some perspective here. I have been beating myself up the last two days and I know that it’s not good to do that. When I step back and take an objective view of what I have achieved this last week, I have much to be proud of. I must remember that it’s early days yet and the bad habits of a lifetime are not easily erased.

Cheers BD.

I’m shocked. At my 'weigh in' this morning the scale read 193 lbs. So no loss from last week but no gain either. I don’t know what’s going on but after standing on the scale yesterday (195 lbs), I was expecting to see I had gained weight.

I do tend to weigh myself at the same time – after getting up in the morning, after emptying and before eating and drinking. So I’m really struggling to explain how only 24 hrs later I can be 2 lbs lighter.

Maybe I should use the scales less. I like to have a look midweek to see whether I’m heading toward my target but lately I’ve hopped on nearly everyday. Maybe that’s because I wasn’t on track with the weight loss this week?

The tape measure says “No Change”. Actually, I can live with no change better than I can live with a weight gain. I really don’t feel too bad about that.

I’m getting good at sharing food after my triumph yesterday. The Dragon Lady loves me for being so considerate in giving her that damn caramel slice. And I didn’t shove those unnecessary calories down my gullet. Everyone’s a winner.

My wife cooked steak for dinner. Lots of steak. Much more than I needed so I shared my food with the dogs, it was an easy decision (The mother in law wasn’t home :lol: :lol: :lol: ).

It was another late session at the gym today. A 10pm start and an 11pm finish. I really like going to the gym at that time though. My dinner has been thoroughly digested, so I feel comfortable. And there’s no one else at the gym. Sheer bliss. I did arms and back today and was pleased to find some improvement in my form. Although that’s only in my opinion.

I tried taking some photo’s but didn’t do a great job. I tried taking a pic whilst tensing my arm, which caused some camera shake and therefore some blurring. I was using a mirror and the lighting was terrible as well. I’ll give some more thought on taking photo’s at the gym.

I feel a bit of a fraud posting these pictures because it doesn’t show much. But at least it provides a starting point. I hope to derive some pleasure from them in months to come when I’ve made some progress.

Given that I’m more concerned about fat loss than muscle gain, is there any point in taking muscle measurements at the moment? Right now I only do hips, belly and waist.

A good day today. A damn good day!

http://uk.geocities.com/monkbubble@btinternet.com/Fat/Arm1.jpg

http://uk.geocities.com/monkbubble@btinternet.com/Fat/Arm2.jpg

I've been struggling with hydration for a while. Everything I've read tells me that drinking lots of water is the way to go. I don't know if there's any merit in this, but I've been drinking about 4 litres of ice-cold water a day. Apparently the body uses around 200 calories a day to bring the water up to body temperature. I figure that even if that's not the case, I figure I can’t lose out by being well watered..

Unfortunately the side effect of drinking so much water feels like this:

http://uk.geocities.com/monkbubble@btinternet.com/Fat/waterfall.jpg

:p

Hey Harry- Glad you had a good week.

Pardon the list format here, but there was a lot in your post that deserved comment. Take these for what they are worth.

1. On not gaining any weigh despite a dodgy nutrition stretch: That's what muscle does for you. You may weigh the same, but can process a bad meal or two better than you would with less muscle. Keep in mind that you may have added a little muscle weight as well - so you probably lost fat.

2. On scale frequency: This is a subject of much debate. When I started, not only did I weigh myself every day, but I tracked it on an excel sheet to provide a visual for myself. Personally, I weigh myself every morning immediately after waking and before working out. For me, it's something that reminds me that I have made a little progress, and worked hard to get here (with the pessimistic subtext of "Don't screw it up dummy!"). But this is personal preference, and there is no "Right" answer to this one.

One caveat: Weight swings as much as 2-4% (at least) during the day. Water and food that is in the process of being digested add to weight. But, since you need to eat and drink, you have to live with that. For proof of this, after a very strenuous workout, weigh youself. It's not unusual for me to drop 3 lbs (1.5% bodyweight) during a workout.

If you do this, look at the trends, not the individual datum. Trends tell your progress.

3. Pictures: You aren't a fraud at all. My biggest regret in my transformation is that I didn't take a picture of my blubbery self on January 13. I could not bring myself to capture that image. It embarassed me too much. Now when I look at some old pictures of me, the difference gives me great pride. You may not love the pix now, but in 2006 you will really appreciate them.

4. Quoting you: "I’m more concerned about fat loss than muscle gain": I know I'm taking this a little out of context, but it was the single thing that took me the longest to get comfortable with, and I think it's a pretty good rule of thumb for people who are in our boat: Muscle Gain Causes Fat Loss. Period.

It seems to be the one universal truth on this board - when people start lifting, they go through a stage where they don't lose weight, but lose fat. Then they start losing weight and fat, and have more muscle, and then there is much rejoicing (quoting Monty Python there). There is no way I would be at my weight were it not for lifting. But, even if I had gotten to this weight through cardio and diet, I would not be able to sustain it - I would have burned a lot of muscle with that fat, and the moment I missed a day of running or rowing, I would have started gaining fat again because I would not have enough muscle to burn through the food. So then, what you have is a 6'3" 202 lb man who is trying to subsist on rice cakes and water, and trying not to eat. That attitude is unhealthy.

That's the great thing about lifting. You can eat MORE than you did before, and still burn fat off. (Within limits).

At this stage of the game, lift like you are trying to build muscle, eat like you are trying to burn 1lb of fat a week, and cardio like you are trying to build your heart to run for another 70 years.

bd

Harry,
I apologize for interrupting your journal here, but I have to chime in and show some support, as we are in very similar circumstances, albeit 5,000 miles away from one another.

It looks like you are a few weeks "ahead" of me, and I started from slightly "worse place", but our parrallels are enough that - whether you like it or not - I will be using you for some inspiration, as your perspective on fitness life seems close to mine.

Good luck.

BigDog

That was a great post - because whilst I have done some homework, I’ve only just picked up some of the basics. The information you offer is invaluable to me.

I’ve read some conflicting reports on the benefit of increasing muscle in a fat loss regime. I read an article in a runner’s magazine and it suggested the benefits were marginal. Apparently a pound of muscle at rest burns only four calories more per hour than a pound of fat. I guess that even if this figure is correct the cumulative figure over the course of a day could be quite significant. I imagine that you should also factor in how much energy those muscles require when being used. I don’t imagine fat needs ANY extra calories during exercise? (maybe I should look into that).

I really do find the conflicting information regarding fat loss difficult to process. Articles like this in serious sports magazines really don’t help uneducated fools like me.

My problem continues with the arguments over when it’s best to do cardio and whether to do high intensity or low intensity make my head spin. Some even advocate dropping cardio altogether. I’m not really moaning about it because it all goes to improve my education, but it is challenging for a new guy like myself.

To some extent I’ve put much of this stuff to the back of my mind and fallen back on what I knew already - Eat less, and exercise more. Clearly there’s a little more to it than that and that’s what I hope to pick up here.

It would be nice to think that I have added a little muscle in the last nine weeks, as my overall performance has improved. Even if I haven’t put on muscle, I must surely have improved the quality of the existing muscle (if that’s possible).

I like your attitude to the scales. The idea of the pessimistic subtext cracked a smile across my face. I think I’ll experiment a little and see how my weight differs throughout the day - and as you suggest, before and after exercise.

I’m tempted to think that if I eat properly and continue to put in the same amount of exercise, I shouldn’t need to look at the scale. I should consistently see a drop of two pound per week? Yes? No? Perhaps that's a little too simplistic.

I feel better that I’m not being judged on my pics, because I have found it difficult to post them. I’m not particularly proud of having a roll of fat hanging over the top of my trousers but like you said, in 2006, I may view the pictures differently.

I’m very keen to learn from other people’s experiences and I’m starting to understand from what you’ve written, that I may need to tweak the way I think about fat loss and muscle gain. Coming back to weights again after so long has added an interesting new dimension to what I’m attempting to do.

At this stage of the game, lift like you are trying to build muscle, eat like you are trying to burn 1lb of fat a week, and cardio like you are trying to build your heart to run for another 70 years. – This piece of advice looks like a little gem to me. Thanks BigDog.

Harry,
I apologize for interrupting your journal here....

Don’t mention it. I’m happy that you did. I promise you, I’m not going to get all precious about what’s written on my journal. It’s a free for all as far as I’m concerned. If you want to write your grocery list on here, that’s fine by me. :lol: .

It’s really great to know I have your support. It’s odd, but whilst I don’t know either you or BigDog, I feel some added motivation in not wanting to let you down. This is great for me and I thank you both for taking the time out to comment.

It’s good to find some likeminded people here. I really do think I’m an ordinary guy, with a busy work and family life. I've read and seen some extraordinary things on this site and I’m hoping that I can use some of that as my motivation.

I feel very humble that someone else might chose to use my early experiences to gain some inspiration. So thank you!

Drop in any time. I mean it!

Regards

Harry.

[QUOTE=HarryMonkBubble]
I’ve read some conflicting reports on the benefit of increasing muscle in a fat loss regime. I read an article in a runner’s magazine and it suggested the benefits were marginal. Apparently a pound of muscle at rest burns only four calories more per hour than a pound of fat. I guess that even if this figure is correct the cumulative figure over the course of a day could be quite significant. I imagine that you should also factor in how much energy those muscles require when being used. I don’t imagine fat needs ANY extra calories during exercise? (maybe I should look into that).

I really do find the conflicting information regarding fat loss difficult to process. Articles like this in serious sports magazines really don’t help uneducated fools like me. . .

My problem continues with the arguments over when it’s best to do cardio and whether to do high intensity or low intensity make my head spin. Some even advocate dropping cardio altogether. I’m not really moaning about it because it all goes to improve my education, but it is challenging for a new guy like myself.

To some extent I’ve put much of this stuff to the back of my mind and fallen back on what I knew already - Eat less, and exercise more. Clearly there’s a little more to it than that and that’s what I hope to pick up here. . .

I’m tempted to think that if I eat properly and continue to put in the same amount of exercise, I shouldn’t need to look at the scale. I should consistently see a drop of two pound per week? Yes? No? Perhaps that's a little too simplistic...
QUOTE]


OK- another "listy" response, since I'm trying to get back at work after a 5 minute break.

1. Confusion: get used to it. There are a million different theories on almost everything. Cardio/No Cardio/cardio only 8 hours after lifting; Higher weights/lower weights; LISS/HIIT. etc. etc. etc. It can drive you crazy. It seems to me that there is a grain of truth in everything, but that there are few universal truths. If you stick with the universal truths, then you are on a good path. The closest thing that I have come up with is that blurb at the end. That said, it's good for me but it may not work for you.
My 2 pence:
a. Cardio is good for you. It might burn a little muscle, but only if you do it for a really long time. 45 minutes seems to be the threshold according to some. My plan has me doing 15-20 min HIIT 2x/week, and 30-40 minutes LISS 2x per week. Whatever it does for your musculature is minimized by lifting, and more than balanced by what it does for your cardiovascular system. Regardless of whether you do HIIT or LISS, it's good for you, and part of getting back in shape. Any costs are incredibly marginal.

b. Muscle burns fat. There are a thousands of people who debate whether a pound of muscle requres 4 or 50 calories more per day. I do not have the answer - but I do know that my metabolism has shot through the roof since starting my lifting. I also know that this experience is not singular to me. I can now see actual muscles in my shoulders, chest and abs - a big change for a guy who had a pretty, um, smooth, body before. Chalk this up to the fact that a single metric can be measured in many ways. Bottom line: muscle is better than fat, and will help you burn it. Don't worry so much about becoming "lighter", become "leaner". The only 2 ways to do this are to build muscle OR burn fat. OR (and this is the big one) BOTH.

c. Confusion and Nutrition. If you think the cardio stuff is confusing, wait until you start researching nutrition. Start simply - for me it was "eat less more often + cut the junk food out of your diet". I also cut alcohol intake a lot. That was my start. Don't stress the hardcore details stuff right now - you aren't trying to cut to 3% bodyfat next week. Biggest piece of common sense: If it was made in a factory, don't eat too much of it. Second biggest thing, don't starve yourself. It only works for the short run. Then it will come back and bite you in the a$$. Which leads me to. . .

d. How much to lose per week. Be very careful with expectations. It hurts not to achieve them. I lost almost 17 lbs the first month of my program, and only 25 lbs in the 8 months since. My weight has been pretty constant in the last 10 weeks (200-202): Does that mean that the past 70 days have been a failure? Or that I haven't lost any fat in those 10 weeks? I would say that both of those statements would be grossly inaccurate. The hard thing about this isn't that it's challenging for a day. It's that it's challenging every day. For a long time.

I'm betting that you didn't get fatter overnight - after all, if you did, you wouldn't keep getting fatter. It sneaks up on you. That's the worst part about it is that you don't recognize it's happening, then you have a "moment" and decide to change. That's a great thing - not everyone decides to change.

Fat came off of me in spurts. I think that's pretty typical. Don't confuse lack of instant, visible progress with lack of progress. Don't bet on 2 lbs a week over a week or month. Track it, but look at the 6 or 8 week trend. That's the one that matters.

bd

Yet another hectic day in our household. We’re still awaiting the arrival of the baby. Baby is a week overdue now but the routine still goes on. I took my children to the nature centre today by way of a change (and to let my wife have a rest).

http://uk.geocities.com/monkbubble@btinternet.com/Fat/NatCent.jpg

My two boys love the outdoors. We’ve taken them out to walk the dogs twice a day every day since they were born. I was astounded at how readily they’ve taken to this sort of lifestyle and I guess they think it’s the norm. I suppose that what I’m trying to do now is just an extension of that. I want them to grow up eating healthily and exercising and if they see Daddy doing it, there’s more chance of them doing it too.

The second picture made me laugh. One of the signs says ‘No Feeding’. I thought, ‘That must play havoc with their metabolism.’ :lol:

http://uk.geocities.com/monkbubble@btinternet.com/Fat/NoFeeding.jpg

That just goes to show, I can’t get this fitness stuff out of my head!

My eating was OK today. Just OK. But I’m not going to stress about it.

I got to the gym earlier this evening (about 9.30pm). As I did weights yesterday, I was due to do cardio today. I had planned to do some road running but it was just too cold.

I did 30 minutes on the Eliptical thingy and felt I’d done some decent work. I finished off with just five minutes on the bike but I did go at a cracking pace.

Here’s a pic of the Eliptical machine thingy (What the hell do you call these? Is it an Eliptical Trainer?). The gym is the one we have at work. Needless to say, virtually no one uses it and therefore no one cares for it. It’s ugly but it’s functional (I was tempted to talk about my mother-in-law again, but I’ll spare you that today). :D

http://uk.geocities.com/monkbubble@btinternet.com/Fat/elip.jpg

I decided to start as I meant to go on – So I threatened the machine, John Cleese style. It seemed to work. I managed to get through my 30 minutes without having to give it, ‘A damn good thrashing’.

http://uk.geocities.com/monkbubble@btinternet.com/Fat/threat.jpg

It’s been another good day. I’m feeling happier about myself and my progress. The exercise is addictive and I’m feeling fitter than I have in a long long time.

BigDog – What you’re saying makes a great deal of sense to me. BTW LMAO @ Blurb. I’m still thinking ‘Little Gems’ or ‘Pearls of wisdom’ but blurb is fine too.

I think I’ve already fallen foul of not meeting my expectations. I had some crazy notion at the start that I would be 30lbs lighter in 12 weeks. Well, I’m just starting week ten now and unless I lose a leg, I ain’t gonna meet the target.

I was interested to read that you lost your fat in spurts. I’m starting to see a pattern developing in my own weight loss. Week 1, I lose weight. Week 2, I maintain. Week 3, I lose weight. Week 4, I maintain. And so on. Granted, it’s too early to say it’s a pattern, but it’s certainly an interesting feature of my progress.

Cheers BD.

Is possible, but it's really hard unless you are at least 50 lbs overweight. Doable - yes. I lost 22 lbs in my first 12 weeks - which sounds like a lot, but it's still more than 30% short of the 30 in 12 weeks.

Honestly, this has to be a lifestyle change. If it happens in 12 weeks, it was probably too easy to become permanently imprinted as part of your life.

In short, you are doing the right things to start. Keep looking at your diet - that provides great results once you are working out. (I probably shouldn't talk given the last few days here: Steaks, hamburgers, sausages, wine and dessert every night. Hmmmm, wonder why I'm up 1/2 a pound from last week. . . . ). Today: Salad and grilled chicken.

Have a good one Harry - bd

Honestly, this has to be a lifestyle change.


At the start I believed I could do it but now I realise that it's not going to happen. I've pretty much come to terms with that because I have to keep a balance.

If getting fit and lean were the only things going on in my life, I might well be there now.

It's bizarre, but as part of my lifestyle I still want to eat my wife's homemade cakes. And I probably will keep doing this. What I don't do anymore is buy cakes from the superstore. That's my lifestyle change.

Like I said before everything is up for re-evaluation. There may be a time i the future when I stop eating the homemade cakes. Maybe if I ever get near having a six pack? Not that having a six pack is one of my goals - but it may be in the future.

My weight loss has slowed because I'm not sticking to my nutrition plan. I'm not planning what I'm going to eat ahead of time and I'm not measuring the quantities. It can be no surprise that my progress has slowed.

The good thing is, that I haven't reverted back to eating like a horse and I'm not eating total crap. My exercise has increased and improved and best of all, I'm feeling GREAT.

Thanks BD. I hope you don't think I'm stalking you, but I've looked up a few of your old posts. They certainly make interesting reading and your own achievements have been spectacular. I haven't quite finished reading them yet but I really feel an increase in my own motivation.

:d_smile:

Today was the first day I introduced a leg day into the lifting routine. I’d set up some a routine involving Squats, Lunges, Step Ups, Deadlift and Single Leg Calf Raise. To be followed by Abs.

http://uk.geocities.com/monkbubble@btinternet.com/Fat/ChickenLegsSept27th2005.jpg

:lol: :lol: :lol:

I got to the gym and did a 10 minute warm up on the bike and then did some body weight squats followed by 3 sets of 8 on a 20kg bar. I know this is light but I haven’t trained my legs like this in over 10 years. No real problem there, it seemed to go well. I watched in the mirror and my form looked good.

http://uk.geocities.com/monkbubble@btinternet.com/Fat/10kg.jpg

I then went on to do some body weight lunges to get my legs prepared. After about five lunges I became aware of a tender sensation at the top of my inside left leg. I’ve looked at diagrams depicting musculature and it appears the area concerned would be the ‘Adductor Magnus’ ( http://www.exrx.net/Muscles/Adductors.html).

It’s not an unusual feeling. It’s something I’ve felt before, particularly when returning to exercise after a long break - Or, when I’ve over exerted myself in training.

My experience told me that if I’d continued with the lunges, I’d have damaged something, so I quit the lunges did one set of deadlifts and one set of Calf Raises. Other than the lunges, I missed out the Step Ups. I finished with some Abs work and a five minute cardio cool down on the elliptical. I was keen just to get the questionable body part moving and see how it felt.

Well, now it feels slightly sore. Sore, but not injured.

I came away a little dispirited but it set me thinking about revising my battle plan. I’m going to drop lunges in the short term in the interests of the rest of my workout. I plan to work up the lunges as a separate deal using body weight only. After a couple of weeks I’ll pop it back into the routine and see how I progress.

I have no scientific basis for making this decision, it just seems like common sense to me. If my thinking on this is off, I’d be very glad to hear about it.

If you're wondering about my choice of exercises? It’s because I have no ‘useable’ machines at my disposal. Again, regarding my choices – I’d be glad to hear alternatives.

My little stumble here has prompted me to have yet another look at what I’m doing. The truth is, I’m not satisfied with my progress and I think I could do better.

I mentioned earlier that my eating plan is not what it should be, so I’m going to deal with it. And soon as the new baby arrives I’m going to look at doing some early morning low intensity cardio.

I’ve taken a few weeks off work to help my wife when baby arrives, so I’ve got some scope to change things around. Basically, I’ve got three weeks in which to have a real go at this fat loss thing. And I don’t want to squander that opportunity.

I’ll check back in later when I’ve gathered a few more cogent thoughts on how best to progress.

Having built a good platform in the last nine weeks – Three weeks must surely be enough to put a large dent in my fat?

And just to remind myself why……..

http://uk.geocities.com/monkbubble@btinternet.com/Fat/sept26th2005gut.jpg

I was a little down earlier but I feel much better having ranted about it here.

Believe it or not, I’m all smiles here. :d_smile:

Thanks again for listening folks.

Harry.

At the start I believed I could do it but now I realise that it's not going to happen. I've pretty much come to terms with that because I have to keep a balance.

If getting fit and lean were the only things going on in my life, I might well be there now.

It's bizarre, but as part of my lifestyle I still want to eat my wife's homemade cakes. And I probably will keep doing this. What I don't do anymore is buy cakes from the superstore. That's my lifestyle change.

Like I said before everything is up for re-evaluation. There may be a time i the future when I stop eating the homemade cakes. Maybe if I ever get near having a six pack? Not that having a six pack is one of my goals - but it may be in the future.

My weight loss has slowed because I'm not sticking to my nutrition plan. I'm not planning what I'm going to eat ahead of time and I'm not measuring the quantities. It can be no surprise that my progress has slowed.

The good thing is, that I haven't reverted back to eating like a horse and I'm not eating total crap. My exercise has increased and improved and best of all, I'm feeling GREAT.

Thanks BD. I hope you don't think I'm stalking you, but I've looked up a few of your old posts. They certainly make interesting reading and your own achievements have been spectacular. I haven't quite finished reading them yet but I really feel an increase in my own motivation.

:d_smile:

Ok - hold your horses there. It's OK to "realise that it's not going to happen. . . . " - as long as "it" is defined as getting on the cover of a magazine in 6 months. That doesn't mean that gettting leaner and stronger isn't a worthwhile activity.

Not everyone wants to be a bodybuilder, not everyone requires a six-pack stomach to consider their efforts a success, and this isn't the #1 priority for everyone.

For example, me. I'm 6'3", Weigh 202 lbs (as of 3 hours ago), and am still a little softer around the middle than I would like. Am I a failure? No way. If I'm still in the exact same shape in a year, am I a failure? No way. The fact is that family (wife and 2yr old daughter) is number one, then I have to make sure that my job duties are taken care of. Then I can look at these other things.

I like to eat good food, drink some wine, and I like dessert. Has it hindered my physical progress? Yep. I'm sure I could be leaner by now if I was more militant over the past 10 weeks. On the other hand, I've had a great 10 weeks, and spent time with family and friends. I'll start cutting a few drinks and desserts over the next few weeks - but I've enjoyed them, so I don't even feel bad about it.

It's a tradeoff- nothing more, nothing less. Frankly it sounds to me like you have your priorities in order. At the end of the day, this has to make you happier - maybe not in the middle of a set, or when you are grinding your way through some stiffness or soreness, but over time. It sounds like that fits what you are doing.

I'm not advocating ignoring your nutrition. But keep all of this in perspective as a life improving process. It may take a little time to change the diet - it did for me. Don't take an "all or nothing at all" view - it doesn't help.

Your second post was much more upbeat. Good thinking on not getting yourself hurt or overkilling your muscles. Bodyweight stuff is a great way to start, and is great for days when you can't get to the gym. Better to start slower and progress than to go hard and regress. Keep lifting. You are making a lot of visible progress.

None of this is particularly hard, it just requires a little bit every day.

Good luck with #3. That's just awesome.

bd

<...snip...>
I mentioned earlier that my eating plan is not what it should be, so I’m going to deal with it. And soon as the new baby arrives I’m going to look at doing some early morning low intensity cardio.

I’ve taken a few weeks off work to help my wife when baby arrives, so I’ve got some scope to change things around. Basically, I’ve got three weeks in which to have a real go at this fat loss thing. And I don’t want to squander that opportunity.

I’ll check back in later when I’ve gathered a few more cogent thoughts on how best to progress.
<...snip...>

Thanks again for listening folks.

Harry.

Harry, keep progressing, and ensure you maintain the proper perspective on your goals and measuring that progress.

I simply want to echo what BigDog said above. Having a "sub optimal" nutritional meal is not an uncorrectable problem, but letting it define all your progress so far, and that which is yet to come is a problem.

Your achievements so far are excellent, as will be those yet to come.

Hi everyone,

I just wanted to share my news with you.

My wife gave birth to our third child at 7.13pm Wednesday 28th Sept.

We've named our little girl, Eleanor Mae, which I'm sure will get shortened to Ellie or Ellie-Mae.

http://uk.geocities.com/monkbubble@btinternet.com/Fat/MeAndEleanor.jpg

Right from the start I said I wanted to get fitter for my children and be around for them as they grow.

Being present at the birth of this precious new life re-affirmed that for me.

You may think I'm mad for posting here today, but as my children feature highly in the rationale behind my new lifestyle choices, I just knew this should be part of my journal.

BigDog & AnonIMust,

Thank you very much for your comments. You're both absolutely right, of course. I'll expand on that tomorrow, but I just wanted to say thanks to you two fine gentlemen for taking the time out to share your thoughts with me.


Take care guys, I'm off to bed now.

Harry.

Hey Harry

Gosh that was a long read. Why not do what I did last year on the diet plan? Say well OK I have a life I want to lead and enjoy so on x number of days I will eat to my plan but shall allow myself 3 days where I can say what the heck.

One of the things I found out was it is actualy far worse to fast after a bad day you just pick up the reigns and return to your plan the next day otherwise the body stores the excess which isnt what you want.

Also focus on the long term goal. It may have taken you x number of years to put on the weight but by what you are doing now you can undo this over a far shorter period but it wont take as many.

You are still going well and have had awesome progress

Keep it up :-)

Congrats!!! That's great news. Glad that all are well.

ENJOY!!!

I am glad that everyone seems to be doing well Harry.

I will be out of town for the next week or so, so you will not get to hear my daily motivational......

When I do return, I hope to hear good news all around from you. I'll also sart a Journal as well. I'm making progress, so I would love to catalog it. Unfortunatle, after a week long vacation, I will have some catching up to do in the fitness department.

Take care.

Hi BigDog

Yeah, the ‘IT’ is difficult to define. In my mind’s eye I have this image of what I could look like with most of the fat gone but with no muscle. I have an image of what I’d look like with the fat gone but with a little complimentary muscle. I also have an image of myself very lean with some prominent muscle. Lastly I have an image of myself looking like I did 10 weeks ago.

The first two images I believe are within my reach. The third image may be possible but I don’t see myself maintaining that in the long term. The fourth image fills me with dread. I simply can’t bear to look like my before pics again. I can’t go back there. I won’t go back there.

Before I started getting wise to the usefulness of a weights regime, I would have been satisfied with being just thin. But having seen some comparison pictures of guys who have first lost weight before trying to increase muscle, I decided that muscle was the way forward. Carguy gets a mention here. I was very impressed with his transformation from the physique of basically a marathon runner (which is just fine) to the physique of a guy who’s in GREAT physical shape (which in my humble opinion, is even better)..

I could see myself maintaining that kind of frame indefinitely. It’s realistic and it’s achievable. The issue for me is the time scale.

At the moment I feel I’m putting in all the hard work with the exercise but not matching that with my diet. So in some ways I feel I’m squandering an opportunity.

Don’t get me wrong, one of my primary objectives was to get fit and I can say that I’m doing a great deal towards that goal, i.e. running, lifting, and general cardio.

I’m on the right road. I have to acknowledge that. You’ve said it yourself. I know that If I continue as I am I’ll probably eventually get to where I want to be – It just might take me a hell of a lot longer than I’d originally considered.

My problem is that I know that I’m cheating myself – albeit in a small way. If I kept the same fitness routine but just pinned down my diet, instead of letting it be this floating concept of eating smaller and better, I know I could be back on track with a modest fat loss of 2lb per week.

This sounds like I’m beating myself up. I’m not. Really, I’m not. I’m just trying to openly acknowledge that I’ve let things slide just a little.

I look at your achievement with the weight loss and it’s a kick in the pants for me. I feel motivated to achieve more than I am at the moment. Like you, if I stayed like I am now for another year, it wouldn’t be the end of the world but I’m just peeved that I started well and have now seemingly come to a halt (or a slow down).


I guess the weight thing is linked somewhere into self esteem and confidence. It’s strange because I don’t need for other people to see the weight loss in order to improve my self esteem and confidence, I just need to know it myself. It’s kind of a deeply personal thing. I feel I need to prove something to myself.

I should also say that I don’t totally lack those qualities. Some might argue that I have them in abundance. But whenever there are times when I doubt myself, my physical condition usually jumps to the top of the list of causation factors.

Anyway I’m rambling now. It must be all the champagne I’m drinking and the mint chocolate I’m eating. Wow, what a combination!

I’m enjoyed myself this evening. My wife and daughter have returned home and all is well with the world.

As you point out – Perspective is crucial.

Hey, so you have a 2 year old daughter. That’s excellent. Daddy’s little girl, I’ll bet. It’s taking me some time to get used to having a daughter – all I’ve known for the last four years, are sons. This is a new adventure for me.

Thanks for the congrats on the new one. I’m absolutely besotted with her already.

Have a good one BD.

Having a "sub optimal" nutritional meal is not an uncorrectable problem, but letting it define all your progress so far, and that which is yet to come is a problem.



Hi AnonIMust,

I really like the idea of thinking about 'sub optimal' nutrition. Stuff like this really does help me put things in perspective. It helps to remind me that I haven't eaten a 'take out' meals in months and that my desire to eat them grows weaker. I believe that counts as progress.

Letting it define my progress will most certainly be a problem. I know I really must steer myself away from that particular course.

I feel sure that I'm not too far away from where I need to be, in order to get back on track and unfortunately my eating is the thing I have identified as holding me back. But in light of your comments, maybe it isn't as bad as I've imagined it to be.

There was a good deal of wisdom in your post. I'll be sure to keep it at the forefront of my mind when I'm tempted to take an unnecessarily bleak outlook. :)

Have a great vacation. I look forward to reading your journal upon your return.

Harry

Hey Harry

Gosh that was a long read.

Not quite 89 pages though. Hehehe.


What you say makes sense to me. In principle I like the idea of having days where I eat less restrictively, but that approach usually drags me back into old habits. I'm just too weak. If I buy a packet of sweets and say to myself, that over the weekend, I'll have three with a mug of tea after lunch - I'll continue that through the week until all the sweets are gone. In fact the packet wouldn't see me past Wednesday. :lol:

What I need to do, is get on a roll again. If I can go for a week without eating crap there's a very good chance I'll keep that up.

Whilst I'm not religious, I used to use lent as a reason to give up chocolate. Once I got over that first week the other five were easy.

So then, what you say about focusing on the long term, rings true. I just need to apply myself with more discipline in the week to come. If I do that, I'll be back on track. In that week I need to really focus on the long term goal in order to get through the seven days.

Thanks for the complimentary comments. It does help to hear them.

How about you though? Roll on Saturday, eh?

Harry.

BTW I meant to say that as well as drinking champagne and eating chocolate.... I've also eaten a huge curry (homemade)..... and I don't feel even slightly guilty. YAY! :drool:

Some of the advice must be sinking in. :tu:

What a great day!

The chaos of the last 48 hours is starting to diminish and I feel good about getting on with things now. My eating has started well this morning. I need to continue that for the rest of the day and then each day at a time thereafter.

I've already been out for a good walk with my 2 year old and the dogs and I'll probably go running later.

After straining my Adductor muscle the other day, I've had no further problems with it. That's good.

I'll update later.

Have a great day.

Harry

The day continues well. Lunch was a good balanced meal of reasonable proportions. I had a little dollop of half fat extra thick cream on a small bowl of raspberries to finish - I even managed to turn down the meringue that was on offer.

I waited to see whether I wanted to eat some crap on top of that... and I did. I dealt with that by filling my belly with ice cold water, about two litres of the stuff. It worked. I don't feel like eating at all now.

I wouldn't want to use this as a long term solution but as I said above - If it gets me through the day, it improves my chances of getting through the week. After that I won't need to use that method for a while.

I'm quite enjoying the experimentation. I guess I could have someone dictate exactly how I should do it, but where's the fun in that?

I posted a picture of a waterfall a few days ago to represent the volume of water I've been consuming. Today the following picture represents the pressure under which I can now expel the water. :lol:


http://uk.geocities.com/monkbubble@btinternet.com/Fat/hose.jpg

Well here we are. 22:50hrs. The end of my day.

I made some good food choices today and was closer to what I'm looking to achieve in my diet.

I got through a day without eating any serious crap.

This bodes well for tomorrow. I'm going to fix an eating plan over the weekend and get it documented. I'll implement it as of Monday.

I'm going to do a trawl of these boards to get some ideas.

I didn't exercise today, other than two long walks in the country. And that's good enough for now. I'm generally active anyway and don't spend hours sitting in front of the TV, so I hope that's enough to keep things ticking over.

That said, I've been catching up on some much needed sleep today. I put my children to bed at 7pm and ended up falling asleep on the floor in thier room. I woke up an hour later to find my four year old on the floor cuddling into me. :d_cool:

Goodnight folks.

Harry

My Saturday is going well. Last night, just before I went to bed I decided what I would be eating today and when I would be eating it. So far I’m on track.

As I said I would yesterday, I’ve started documenting an eating plan for myself. I’ll continue with this over the weekend and finish in time to get it in use by Monday.

As a direct result of what happened on Wednesday I’ve started to wear a belt again. On Wednesday, we rushed into hospital because my wife went into labour. I dropped her at the door and had to park the car. I was running back to the reception area with a heavy bag full of the stuff my wife needed. As I ran my jeans started to slip down over my hips and ass. It was comical. I was going at a fair pelt, holding the bag with one hand and pulling my jeans up with the other.

I could have done without it at the time, but never the less, it felt good that I had lost enough fat for it to happen.

Wearing the belt seems to accentuate the remaining fat but I suppose it gives a good indication of the work still to be done.

I’m OK about that. This is what I look like at the moment and there’s no point in hiding it from myself. I look forward to taking similar pictures at the end of the year and seeing a significant difference.


http://uk.geocities.com/monkbubble@btinternet.com/Fat/Oct1st2005front.jpg

http://uk.geocities.com/monkbubble@btinternet.com/Fat/Oct1st2005side.jpg

http://uk.geocities.com/monkbubble@btinternet.com/Fat/Oct1st2005sidecloser.jpg

Harry

Nice work. Funny story about the jeans. Glad you didn't drop onto your face and require your own medical attention.

Seems like you are doing really well with the program and perspective.

More later if I can.

bd

Despite the fact I like to feel I’m in control of the events in my life as they happen, I know that cannot be the case. It’s fair to say that I probably got a little stressed during the last week. The baby being 8 days late made life a little difficult and a touch tense.

Therefore the minor deviation from my fatloss plan shouldn’t come as such a surprise.

I am pleased that over the last two days I firstly resolved to get back on track and secondly, actually took steps to do so.

I still need to finish my food plan. I’ll give a little more time to it tonight before I go to bed and then complete it tomorrow.

This evening I did 15 minutes on the bike and 30 minutes on the elliptical. Both of those activities are mind numbingly boring but I pass the time using the power of my mind to will the fat to dissolve. :lol:

Right at the end of the session I did some body weight lunges. Having had a problem with them the other day I made a point of doing some. I wanted to do two things - to test whether I had damaged the muscle and - To build up some basic strength (over time) to enable me to use weights to do the exercise.

Well here I am at the end of another day. I’m really pleased with the way it’s gone.

The week ahead looks good for making some real progress.

Nice work. Funny story about the jeans. Glad you didn't drop onto your face and require your own medical attention.

Seems like you are doing really well with the program and perspective.

More later if I can.

bd

LMAO.

Some days, when I look in the mirror, I think my face could use some medical attention. :lol:

Thanks for the continued support, it's a real boost!

Harry

Good Morning (here) Harry-

1. The illusion of control evaporates when you have children. It's a little nerve wracking to think that my house is essentially run by our 2 year old. My wife and I just pay the bills and take care of the logistics.

The good news is that unless you are a lot more promiscuious than it would seem, having a child born is a real event, not a normal part of your lifestyle. (Of course, taking care of said child is part of the lifestyle).

Don't worry about a minor deviation now - or even occasionally. You won't be getting as much sleep, and will have even more demands on your time in the near future.
2. Of course, that makes diet - over the long run - more important. I'm assuming that you can't put in 15-20 hrs a week at the Gym. I can't, and I only have one. As such, input becomes as important - if not more so - than exertion.

3. Boring cardio is tough. I have a rowing machine with an old TV. If it's low intensity stuff, you can read during the work. It's one reason why I like the HIIT - it prevents boredom. Of course, the price of avoiding boredom is pronounced suffering, but for shorter periods of time.

4. Glad the lunges didn't bother you. Add light weight when you feel up to it - even if it's just 5-10 lb dumbells to start.

5. Again, nice progress. You find funny little things that mark progress as time goes by. I remember when I realized that I had 28 pounds and that my daughter weighed 27. I had essentially lost my daughter's weight from my own lard-ensheathed body. That was pretty cool. As was buying a pair of pants with a 34" waist, as opposed to 38.

How are your boys liking their little sister?

The good news is that unless you are a lot more promiscuious......



LOL. I’m promiscuous only in my imagination.

The birth of my 3rd child certainly was an event. I can’t tell you how pleased I was to actually be there. I was there for the birth of my two boys and I would have been devastated if I’d missed my little girl being born.

After my first two children I guess I’m starting to overlook exactly how much preparing for a new one impacts upon life.

As I write here, I get disturbed about every six words by a child related issue. It’s really amazing that any of us parents get anything done.

The boys have taken to their sister very well. I suppose we were lucky in that respect. You can never tell what the reaction will be.

What about you? Are you thinking of producing a sibling for your daughter?

I hadn’t really thought about diet in the terms you mentioned. You’re right. I don’t have an abundance of time to go to the gym or to run, so diet has to be the most important aspect.

Funny you should mention your waist size changing – I have just been daydreaming, imagining what sort of clothes I might buy when I get to my desired weight. Obviously I don’t have a fortune to spend on clothes, but I was thinking about some nice shirts and couple of pairs of trousers and some more jeans (so that I can ditch the belt again).

I feel I’d like to dress ‘smart casual’ more often – as opposed to scruffy casual. Have you bought a new wardrobe or are you going to wait a little longer? With the great job you did, I imagine you've had a couple of new wardrobes.

I’ll post up some more progress pics later. I have to get out and walk the animals (and the dogs too :lol: ).

Take care BD. Keep checking in on me. Yours is the voice of sanity for me right now. Hehehe.

Harry

Hi Harry,

Just read this entire thread and it looks like you're on the right track - just got to keep at it now.

You said
This getting fit lark is bloody hard. I’m not surprised people quit.
Very true, but it just makes you feel even better for sticking to it IMHO :)

Now that I've stopped off here I'll be back regularly to check your progress - you've got a way with words too so it makes for interesting reading!

PS Good to see another Brit onboard here.

PS Good to see another Brit onboard here.


Hi Haircut,

I looked for a UK based place like this one but nothing really compares. This is by far and away the best site I've found. I imagine that as time goes by, more and more Brits will turn up and try to rebuild the old Empire. :lol:

Thanks for dropping in. It's great to have the support. Like I said before, it's a free for all - If you want to post pictures of toenail clippings and brie, that's fine by me. I really want my little adventure to be as fun as possible. If I can have a good old laugh along the way, all the better.

I need to drag my backside off to the gym shortly, I have an appointment with some heavy weights. :d_smile:

Thanks again Haircut, I'll pop back later and update.

Harry

Supersets!

Supersets!

Which damn fool invented SUPERSETS?

Was it one of you guys?

Cos if it was, I’ve got a bone to pick with you!


Well damn it all. It’s Sunday. SUNDAY I tell you! I went to the little gym at work around 8.30pm, expecting to have the place to myself as usual.

No. Didn’t happen. When I walk in, there are already two guys there doin’ thar thang. I mean, who the hell goes out weight training on a Sunday evening. They must be idiots with no lives of their own! :lol:

So OK, I warmed up and then did three sets of Bench Press. Great, it was all going swimmingly until the two other guys decided they wanted to start throwing supersets around the place.

Were they doing the same exercises? No! Of course they weren’t.

Between them they were doing four different exercises. There was no bleeding equipment left for me to use. I looked at my routine and tried to find an exercise that I could do while waiting - but I had nothing.

So basically I had to wait for both of them to finish six sets of 8 to 12 before I could get going again. By this time I’d cooled down so I had to warm up again. I felt like a right tit, just sitting there doing nothing for the best part of ten minutes.

Yeah, supersets are great if you’re doing them. But if you’re the poor idiot waiting to get your stuff done – They’re crap! Ha!


Great big hairy danglers. I’m miffed now.

In the end, I was there so long I didn’t get my workout finished. This means that tomorrow I’ve got to go back and do the rest.

It’s thrown my schedule all out of whack. This is just not acceptable to elite athletes like myself. :lol: :lol: :lol:

I wanted to post my latest comparison pics and let you know whether I’ve met my target for weight loss this last week, but I’ve got to be out of my fart sack by 0500hrs.

So I’ll love you and leave you because I need to get some sleep (in about half an hour).

See you tomorrow guys.

Harry

Something else I’m starting to learn about all of this stuff…. Is flexibility!

I don’t mean being able to wrap your legs around your neck whilst contemplating your navel. I mean, frequently changing plans and expectations.

My lifting plans went to pot yesterday. My sleeping plans went to pot last night. My eating plan went to pot today. And frankly I’m so damn tired I can’t get my ass off this chair. I think I’ll have to ask my wife to drag my sorry self up the stairs and throw me into bed. Crikey, I made her sound like a Russian hammer thrower then. Hahahaha.

I’m not going to the gym this evening and I’m not going running. And that’s an end to it. I’m just not. So there, with brass knobs on the end of it.

No seriously, I don’t feel I’m copping out and I do feel it’s essential I get some sleep tonight. Last night I got to bed near midnight and this morning I was up at five thirty to walk the dogs. I couldn’t do it later because my presence was required for a school trip. I got roped into being what is basically a classroom assistant for a bunch of very enthusiastic four and five year olds. STRESS!

So back with my tongue firmly planted in my cheek, I see no point in training with all the cortisol rampaging through my body. I should say that until I came here I didn’t understand cortisol and from what I’ve read here, I don’t think it’s something that needs to feature in my thinking. Frankly I don’t have the time to get hung up on this stuff because I barely have time to fit in the physical work anyway. I certainly can’t (easily) choose when to exercise. I quite like the idea of just getting on with it.

I don’t know why I typed all that about cortisol but I can’t find the energy to delete it.

FORGET ALL OF THE ABOVE – This is what I came here to tell you….

I weighed myself yesterday morning as usual. I was pleased to see myself with a ONE pound reduction in body weight. To add to my glee, I’ve dropped a quarter of an inch from my hips (read ‘Ar5e’) and a quarter of an inch from my belly. My waist measurement remains the same.

I’ve taken some more pictures and can’t really see a difference from last week. However, the scale and the measure tell a different story. Thankfully.

Hey! That’s unless I’ve started depositing fat elsewhere.. like my head or something. Maybe I should start measuring that? :lol:

Just as a reminder, when I started 10 weeks ago I weighed 205lbs. I’m still 6’00” tall. I’m still a man. And I’m still 36 (although only just).

My new weight is 192 lbs and gives me a 13 lb weight loss.

This is a very pleasing result even though I was hoping for a two pound loss for the week. Something BigDog wrote last week(ish) put this in perspective for me. Particularly when I consider that I increased my weights yesterday evening (Chest), and considering the upheaval I endured last week with my new arrival.

Just so you know, the ‘before’ pics I’ve used here were taken one week after ones I posted on the first page. Purely because the image is slightly clearly.

Without any further boring BS, here are my pictures…

I’ll catch all you guys later.

Harry

I feel really motivated today. I'm starting to find it easier to get back on course when I deviate from my plan. Perhaps I'm starting to develop the right mind set?

I was pleased to get to bed earlier yesterday evening but the benefit was offset by my having to get up several times do deal with sick children. At various points my two boys were in bed with me because the monsters had come to get them. Funny, but when I looked in their bedroom, there was no sign of their grandmothers.

I got up at the usual time 7am. I had a good breakfast of reduced sugar muesli.

At 10.30am I had a handful of nuts. No smutty jokes please!

For lunch I ate tuna on wholemeal bread with a side salad.

My snack this afternoon consisted of a few grapes and an apple.

It’s fish for dinner and after I finish at the gym this evening I’ll eat a Weetabix with some full fat milk. Don’t give me a hard time about the milk.

As you can probably detect, I have yet to finish the meal plan I started over the weekend. What can I say?

I’ll have another go this afternoon/evening.

I’ll also finish Sunday’s half completed workout this evening.

It’s odd but when I grab a handful of belly fat it feels somehow softer. I don’t know why this should be but it’s a strange feeling.

Right, I’ve got stuff to do.

See ya later.

Harry

Great progress. Don't stress about a bad day or two, just don't let that become your habit. You are doing well, and to lose any weight the week that a child enters your life is great. That's chaos.

Am frenzied today as I went to see u2 in Boston last night, and didn't get home until 2:30 am. Luckily, I'm going on vacation tomorrow too, so I'm a little more popular at work today than I would like.

Don't be offended if I don't show up for a few days. I'm rooting for you and know that you will keep it up.

bd

Don't be offended if I don't show up for a few days. I'm rooting for you and know that you will keep it up.


Hi BigDog,

Enjoy your vacation - it sounds like your staff certainly will. I'm assuming from the way you wrote that, that you're the boss.

Wherever you're going and whatever you're doing, I hope you enjoy yourself.

I certainly won't be offended if I don't hear from you for a while. I'm just pleased that you showed up in the first place.

Take care BD.

Hello fine people,

Just been to the gym and finished my workout from the other day. Because I only did half the routine I was able to lift heavier weights. Maybe that was more psychological that physical?

Anyway, It felt good and I felt strong. I went in there feeling highly motivated and came out feeling I’d progressed.

On the way home I had a sudden urge to eat popcorn. I was looking for the variety you cook yourself but it seems nobody stocks the old fashioned popping corn anymore. I had to settle for some toffee popcorn.

It wouldn’t be fair to say that I totally regret buying and eating it - I partly regret it - but only because I ate so much of it. I could have stopped after eating two thirds of the bag but I couldn’t bring myself the throw the rest away. I could have saved it and eaten it tomorrow but then I’d be rolling over my mistake from today into tomorrow. Silly I know but it’s too late now.

If I tried to find a bright side, I might reflect that my insides should get a good scouring.

:d_eek: Don't click if you are easily offended (http://uk.geocities.com/monkbubble@btinternet.com/Fat/popcorn.jpeg) :d_eek:

A new day starts tomorrow. A new day, with new opportunities to improve.

I’m looking forward to it.

Goodnight to you all.

Harry

It’s odd but when I grab a handful of belly fat it feels somehow softer. I don’t know why this should be but it’s a strange feeling.

Harry -

You'll find this is a good sign of progress. As the fat cells empty their contents, there's more room for flexibility in that area. Of course - it can get gross when you were as far out of shape as I was..... :(

Keep on lifting man - you're doing great!

--VTG

VTG

Many thanks for dropping in and clearing that one up for me.

I was hoping it was a good sign, but as it's all a bit wobbly and not particularly pleasant looking, I couldn't be sure.

Thanks for the supportive words. It really helps to know that other people are looking in on my progress. It really gives me some extra incentive to do what it takes.

Harry

You know, it’s strange but I was at the park today with my two year old boy. He was playing on a climbing frame, so I joined him. Before I knew it, I was hanging from a bar doing pull ups (http://www.justourkids.com/assignments/graphics/67838%20Huggies%20Pull-ups.jpg). TWO to be precise but that’s two more than I’ve ever done before. I wondered whether I could do more but reasoned that as I hadn’t warmed up in any way, I wouldn’t risk it in case of injury.

Wow. I impressed myself. If this is a direct result of shifting 13 pounds then I can’t wait to see how many I’ll be able to do when I’ve lost 26 pounds.

The eating is good today. Porridge this morning with a few frozen berries thrown in. A mid morning snack of nuts (not too many). Lunch was cous-cous and salad with a little ham, a little tuna and a slice of bread. Followed by half a dozen grapes.

I feel much tighter in the mid-section lately. Not feeling bloated most of the time is great. Even though I’ve just had my lunch I feel ready for action, if you know what I mean? (Smutty and Non-smutty responses are appropriate).

Surprisingly I’m not sore from yesterday’s workout despite increasing the weights. I’ve read a lot about DOMS but so far haven’t experienced any significant incidences of it.

Got to get on with the rest of my day now.

See ya.

Harry,

Your results so far look very good. It shows what hard work in the gym and proper eating can accomplish for sure. The latest one you shared from October 2 it is very clear that your abdomen is shrinking and that your love handles are about 50% or more gone from the pic back in March. Keep up the great work and thanks for keeping us posted!

Beautiful new baby by the way!

Beautiful new baby by the way!

Hi Ryanator,

That's the best thing a dad can hear. :cool:

I hadn’t really considered what proportion of my love handles has disappeared but it’s a good way of looking at it. A few days ago I noticed that I could see the top of my hip bones where the fat has receded. I couldn’t see a great deal of the bone, BUT the fact that I could see any at all…. was amazing!

It’s really good to hear that you think I’m on course here. There are times when I have my doubts and hearing objective views certainly helps.

As I type I’m wondering whether to jump outside the front door and go for a 4.5mile run or whether to go do 40 minutes on the elliptical trainer.

Anyway, it was great to hear from you. Drop in anytime you like. :d_smile:

Harry

I had a problem this evening deciding what type of cardio to do. It was a straight choice between a 4.5 mile road run or 40 minutes on the elliptical trainer.

I decided to post it up as a poll. I wanted to get on with it so I set a time limit of 10 minutes for voting.

I messed up the timing, got caught up in something else. By the time I got back to it wh0areume voted that I should do the 4.5 miler. So I did. I got up, got changed, went out the door and ran the distance. By the time I returned karatetricker had also voted and left an encouraging message of support in the same vein as Wh0areume’s. Thanks guys. :tu:

POLL (http://uk.geocities.com/monkbubble@btinternet.com/Fat/pole.jpg)

No wait, here (http://forums.johnstonefitness.com/showthread.php?t=21105) it is.

Undulating – is a good word to describe my run, within the first minute, I meet a hill on the upward slope and the last part of my run is also a hill on the upward slope. That’s just cruel.

I decided to try something BigDog suggested some time ago, and that was to weigh myself before and after training. Before the run I weighed 194 and after the run I weighed 192. Two pounds lost through what? Sweat?

It feels good to be able to report on things I’ve done, as opposed to things I didn’t do. To a large extent I feel that I’ve taken control of my weight problem now and I know there can be no going back there. I feel that I’m too far committed to this to back out now. I think I can say that now I’m in my eleventh week, this is not just a passing fad, this is the start of a new lifestyle.

Another great day.

Look after yourselves.

Harry

I felt slightly sore this morning after my run yesterday evening. I wondered why that should be, so I had a quick check of my records. I found that it has been seven weeks since I last covered that distance. Where did all the time go and why haven’t I put in more of those runs.

I also noticed that I didn’t run at all last week.

I don’t want to neglect the road runs because I believe that besides shin splints, you get a little extra out of ‘real’ running. Maybe I’m wrong here, but it just feels that way to me.

A minor win was my improved time for the distance. I managed to shave off 30 seconds. It’s just a minor win but it helps to keep me motivated.

Yesterday, when I mentioned the hill at the start of my run and the hill at the end of my run, I forgot to mention the dirty great hill in the middle. I wonder how different my performance would be were I to run the distance on the track?

Yet again this evening I managed to fall asleep in my boy’s room after putting them to bed. I thought I’d just close my eyes for two minutes and I managed to fall asleep for an hour. I was realty close to binning the gym and staying home. I had two excuses at hand. The first was – I’m tired and in serious need of sleep. The second – All my training gear is in my bedroom and the wife and baby are having a sleep.

I don’t know how I did it, but I got off my ass and even though I was still in my jeans and a t-shirt, I went to the gym. Now that’s got to show a positive change in my attitude to fitness and life in general. Working out in jeans made me feel good. Perhaps I should wear boots and a hat (http://uk.geocities.com/monkbubble@btinternet.com/Fat/cowboy.jpg) next time. :p

I was late getting to the gym but I didn’t mess around once there. Straight in. Music on very loud. Weights set up so I could move form exercise to exercise with minimum delay. I did five minutes vigorous work on the elliptical, then hit the weights. I kept the rest time between sets to sixty seconds and built up a good sweat.

This evening I did arms and back and managed to increase the weight on all of the lifts except one. I increased the weight on the concentration curls but lost form, so I dropped it back down again.

I really believe I’m starting to see some changes in my appearance. I can almost see past the fat now and imagine what my body will look like when I drop the rest of the fat and build a little muscle. The fat on my chest seems to be reducing. I’m close to seeing my little titties gone forever, ready to be replaced with a great big manly chest!

Here are a couple of shots taken in the mirror of the washroom that is attached to the gym. It’s a bit bleak and it smells of urine but it’s got a mirror.

It’s funny but I still feel a degree of embarrassment when posting these pictures but I know they are helping me the stay focused on my goals.


http://uk.geocities.com/monkbubble@btinternet.com/Fat/6oct05arm.jpg

http://uk.geocities.com/monkbubble@btinternet.com/Fat/6oct05front.jpg

Just to let you know.... I'll be taking a break for a couple of days. The two boys, my wife and I all have colds. The only person who doesn't have a cold is the baby. Lucky her - and lucky us!

I also need some time to get other things sorted out. A new member of the family means I have to sort out my admin and finances.

So whilst I'll be around and popping in from time to time - and I may even post - I just want to take some pressure off...... otherwise, I'd feel compelled to update my journal at the cost of my true priorities this weekend.

Today, I ate like an idiot and the only exercise I've done is walking the dogs and grocery shopping. Bah!

Stay safe ladies and gents.

Harry

Damn it.

Friday, Saturday and Sunday - All days with poor eating and no scheduled exercise. I'm also dog tired after running round dealing with snotty cold ridden children. Getting up several times a night takes its toll after a while.

My eating has been worse than sub optimal. It's been shite (http://www.worth1000.com/entries/55000/55226OTws_w.jpg)!

On Friday, I told myself, it's OK I need a break. On Saturday, I didn't need an excuse - I just ate what I wanted. Today I ate shite but didn't even enjoy it.

I didn't weigh myself today as I normally do. A poor result would demotivate me and set me back. I'll find it easier to try extra hard this week and wait until next Sunday to do a weigh in. So, even if I'm heavier than expected, I shouldn't be too far off my target weight.

Tomorrow is Monday, so my mindset tells me I can start again.

When life catches up with you and you're feeling below par, old habits are allowed to creep back in. Shocking the way the bad habits get a real grip on you!

On the positive side, I feel I've built up enough inner strength to overcome this glitch. I'll just put this episode down to temporary insanity brought on by fatigue - and then I'll get on with getting on. :p

'Arry

I got out of bed in a good frame of mind today. I'm determined to get back on the fast track (or the however long it takes track) to fit and lean.

Perspective is a word that crops up again in my thinking. It would be foolish to entertain thoughts that three days out have undone nigh on twelve weeks of effort.

I'm fitter and leaner than I have been in a long time and I'm happy about that.

I just need to fininsh the job now.

I just know it's going to be a good day today!!!!

It has been a good day. There's been no unplanned or eating, even though there was a strong desire to eat outside of the plan. I was good. I resisted the temptation.

Around 9pm I got my butt out onto the street and dragged it round another 4.5 miles. I went a different route today just to shake things up a little. I didn't like it. I was outside my comfort zone and felt ill at ease.

How some of you people run full and half marathons, is beyond me - I salute you!

Some days I wonder whether I could ever run a marathon. Today was one of those days. I resolve this by going running. Such thoughts quickly drain from my head as I get into the third mile and my brain is bouncing around inside my skull.

http://uk.geocities.com/monkbubble@btinternet.com/Fat/brain.jpg

Summary:
Good Eating
Good Exercise

Goodnight.

Harry

Just before I went to bed last night, my calf muscles were killing me. They felt all tight and angry. This morning they're much better. I suppose this has come about because I've done two long runs (long for me :d_smile: ) within a week of each other.

I took the dogs for a walk this morning and that seemed to ease them up even more.

Eating has been good so far today and I hope to continue that throughout the afternoon and evening. I've just taken a brief break from cutting the grass - I've got a bit of a sweat going here!

I'm looking forward to some lifting this evening. The weight training is most certainly making a difference to the way I feel in general.

I couldn't help myself this morning, I had to weigh myself. I'm currently at 192lbs which means I can still reach a new (lower) weight before my weigh in on Sunday.

Back to the graft now.

See you later.

You Stud!! Just saw your pics.

All kidding aside, you have made great progress. Well done.

Ah, the "lost weekend" phenomenon. Don't stress on it too much. Don't do it next weekend either. It comes back to that balance thing.

BUT the 192 should be telling you a little something. Despite a bad diet/workout weekend you kept your weight level. A little more muscle does wonders for you. Your metabolism obviously has stayed a little higher, and helps in burning off the weekend.

I sort of had a lost weekend as well. Ate really well. Unfortunately, I also drank really well. Didn't get bombed, just had lots of wine with family. ugh - 205 this morning - granted this is also after a day of travel and salty garbage snacks, so there is some water weight buried in there, but it's my highest weight in 3 months. Am hoping that I wake tomorrow at 203 or so given what I have eaten and drank over the past few days.

I Stopped at the store for a few apples, bananas, almonds, choclate covered raisins (I mix a few in with Almonds. Very good, and actually pretty good for you despite the work "chocolate"), etc. for working snacks.

Always nice to return to work where everyone is cranky. OK, not really.

Cool that Vatech is following you now. Great source of info. I'm a closet admirer.

I didn't weigh myself today as I normally do. A poor result would demotivate me and set me back. I'll find it easier to try extra hard this week and wait until next Sunday to do a weigh in. So, even if I'm heavier than expected, I shouldn't be too far off my target weight.


I faced this question on Sunday, Harry, my weekly weigh in day. I had been on vacation and/or ill for 8 plus days, and was sure that my progress was stalled or reversed.

I decided that honesty was the best policy. If i recognize the fact that my goals and progress WILL in fact include peaks and valleys, I must endeavor to reduce the valleys and enhance the peaks. Pretending the valleys do not exist is, to me, counter productive to the end goal, and probably part of what got me where I was in the first place. (I VERY WELL understand what a fine line this is, and how we must be mindful of maintaining motivation, oh, believe me I do ...)

So, I weighed in Sunday as scheduled, (first thing in the am to squeeze an extra poiund or two off the scale.....). I was relieved to see a basic flat line (even down a pound or so). I would have been understanding of a couple added pounds, knowing this was a valley I needed to manage better in the future.

On the other hand, the key here is you tried "extra hard this week ". Harry, you are on the right track, and your progress is irrefutable. KEEP IT UP

I faced this question on Sunday, Harry, my weekly weigh in day. I had been on vacation and/or ill for 8 plus days, and was sure that my progress was stalled or reversed.

I decided that honesty was the best policy. If i recognize the fact that my goals and progress WILL in fact include peaks and valleys, I must endeavor to reduce the valleys and enhance the peaks. Pretending the valleys do not exist is, to me, counter productive to the end goal, and probably part of what got me where I was in the first place. (I VERY WELL understand what a fine line this is, and how we must be mindful of maintaining motivation, oh, believe me I do ...)

So, I weighed in Sunday as scheduled, (first thing in the am to squeeze an extra poiund or two off the scale.....). I was relieved to see a basic flat line (even down a pound or so). I would have been understanding of a couple added pounds, knowing this was a valley I needed to manage better in the future.

On the other hand, the key here is you tried "extra hard this week ". Harry, you are on the right track, and your progress is irrefutable. KEEP IT UP

Amen. Well said.

BigDog,

Thank you. It’s good to hear that you think I’m progressing OK. I know it’s still early days and there is much work to do but your comment reminded me to just take five minutes out to enjoy what I’ve done so far.

I am now officially calling those three days, ‘The Lost Weekend’. Even though it’s only Wednesday now, those days seem like they happened weeks ago. It really does feel like a lost weekend!

You don’t sound overly concerned about your slight gain - and in no way am I suggesting you should be - I’m just curious to see the calm manner in which you deal with it. I’m afraid I’m still prone to being a bit panicky about the fluctuations in weight (although I’m less concerned after reading the good advice I’ve been given here).

Chocolate covered raisins – Deeeeeeeeeeeeeeelicious. Please don’t bring any of those things near me right now. I’d eat the lot.

It most definitely is cool that Vatech dropped in. I’ve been reading his stuff and it’s certainly impressive.

Cheerio for now BD.

AnonIMust

Yes, you’ve hit upon one of my bad habits. Ignoring the things I don’t want to see or deal with. I think the thing was, I knew without weighing myself that I wouldn’t meet my target for the week, so I decided to give it a miss.

On reflection maybe it wasn’t the right thing to do. I figured it was like a lie of omission, rather than a downright filthy dirty old lie. From now on I’ll be weighing in every week to get the true picture of my progress.

I’m glad to say the lost weekend is well and truly behind me now.

I’m also glad that you’re keeping a journal now. I shall be spurred on by your progress.

Thank you as ever, for the encouragement. As I’ve said before, and I’ll say again - It really helps!

Harry.

Hi guys.

Here’s the update…..

Yesterday evening I gave the weights down the gym the pleasure of my company. They were a cheap date. I huffed and puffed around with them for about forty minutes. When I was finally satisfied, I just dumped them and went home to my wife.

Hey seriously, it’s a good job I’m seeing some results or my wife might really think I’m having an affair.

Chest and Shoulders for this session.

I went in with the intention of increasing the weights on all my lifts. I got over excited with the chest press and put a weight on that I could only just manage a set of eight with (55kg – 121 lbs). However, I knew I wouldn’t get eight out for the next two, so I dropped it back down (50kg – 110 lbs). For the last set I adjusted up just a tad and only just managed to get the last one out (52kg – 114 lbs).

I don’t mind that I got carried away; it shows me that I have a desire to improve. And there is some improvement there….. Last week I did three sets of eight at 49kg – 108 lbs.

I will be careful though. I won’t try anything dangerous.

The rest of the chest exercises saw gains as well.

I saw improvements with the lifting for the shoulder exercises too. BUT - I need to re-read form on ‘Shoulder Press’. I used a bench with a raised back and having increased the weight from last time, I found myself arching my back after a few lifts. I’ll read up on it before I go again. I’ll also make sure that I select an appropriate weight in order to get my form right. If I have to drop back down, then so be it.

So yesterday was another good one after my ‘lost weekend’. My eating is back in control and I’m exercising.

Today has also been great. My eating has been right where I want it to be and this evening I got myself back to the gym to do 40 minutes cardio. Ten minutes on the bike and thirty minutes on the elliptical.

It’s strange but I looked in the mirror at the gym and saw myself differently. I looked at my face and saw that my jaw line was sharper and that there is less fat around my face. I liked what I saw. I like the man I’m becoming.

The effort I’m putting in to changing my fitness and health is rubbing off onto other areas of my life. I’m more organised and I have greater desire to achieve things. I mentioned the other day that I needed a break to sort out my admin and finances after the birth of my daughter. Well, I’m really making some headway there too. I’ve ditched some of my lazy money habits and I’m making some new good habits.

As I progress on both of these fronts I’m going to try to fit in other things too. I started to learn to play the guitar (acoustic) several months ago but that fell by the wayside. I’d love to be able to play, and I’m sure I will one day. But all this is some way down the line yet. I’m just enjoying dreaming about what might be possible.

Back down to earth now.

It’s still hanging over the top of my jeans – and may well do for some time yet – but for the moment, I’m content that I’m doing something about it.

Harry

BigDog,

You don’t sound overly concerned about your slight gain - and in no way am I suggesting you should be - I’m just curious to see the calm manner in which you deal with it. I’m afraid I’m still prone to being a bit panicky about the fluctuations in weight (although I’m less concerned after reading the good advice I’ve been given here).

Chocolate covered raisins – Deeeeeeeeeeeeeeelicious. Please don’t bring any of those things near me right now. I’d eat the lot.

It most definitely is cool that Vatech dropped in. I’ve been reading his stuff and it’s certainly impressive.

Cheerio for now BD.

Just a few pre- work thoughts

1. Re: the "calm manner" in which I deal with a little bump up: By nature I'm a pretty calm guy: I'm actually more like a duck - lots going on underneath the water, but you'd never know it by looking at me as I paddle along. The truth is that I know what I did to lose 43 lbs. I know what to do to lose 3 lbs, and I'll do it. No beer or wine this week. Work out hard. Make good food choices.

2. I'm certainly not happy about it, but the following things have happened to me of late, making me think that I may be picking up muscle in exchange for fat.
1. I've also noticed that I've been floating towards 203-204 over the past few weeks while showing increased definition and strength. I've been adding a few extra reps, added dips to the lifting routine, etc. So some of this may be good weight. Especially with a few days off, muscles tend to grow;
2. This happened to me at 218 lbs: I went through a stretch when I was 218, then it bumped to 220 for about a week. Then it dropped to 210 in about 20 days, with no real change in my eating or workout intensity.
3. All of my clothes are fitting looser than they did during the very brief time that I was under 200 lbs.
4. I feel really good. Strong and agile. My goal is not to see how light I can get. I can't imagine myself at 180 even though the blessed charts say that's a healthy weight for me. I'd be too skinny - it's just not how I'm built.
5. Early on, it was all about the weight - and it should have been since that was the single biggest thing I could do to improve my health. Now there are multiple objectives, so I look at it as a factor, not the sole determinant of how things are going.

3. It's all about the trends. The big trend is down. Last week's trend is up. This week's will be down (i'm already at 204 for the last 2 days).

4. Perspective matters. After all it's only 3 pounds. I'm not looking to repeat this for the next 3 weeks. I'll reverse it and it will be OK.

5. Chocolate Covered Raisins. Very good. A nice snack. Actually pretty good for you. They liven up raw almonds very nicely I have a mix of this at my desk - gives protein, carbs, fiber (fibre to you) and good fats, at the price of a few extra calories for the raisins. Portion control is the key. 10-12 with 7-8 almonds is a good snack. 100-120 not OK for a snack. As I have learned about nutrition a little more, I've come to the conclusion that calories don't tell the whole story. It's sort of a qualitative equation (if there is such a thing) that goes as follows:

Nutritional value = Nutrients provided/calories

Not exactly e=Mc2. But when I think of the value portion of this, it makes more sense. After all, I didn't buy the cheapest car, I bought the one that met my needs the best for the price.

Calories are like the number on the scale. They are important, but they aren't the whole story.

bd

I just want to bump this. Good Stuff:

Just a few pre- work thoughts

1. Re: the "calm manner" in which I deal with a little bump up: By nature I'm a pretty calm guy: I'm actually more like a duck - lots going on underneath the water, but you'd never know it by looking at me as I paddle along. The truth is that I know what I did to lose 43 lbs. I know what to do to lose 3 lbs, and I'll do it. No beer or wine this week. Work out hard. Make good food choices.

2. I'm certainly not happy about it, but the following things have happened to me of late, making me think that I may be picking up muscle in exchange for fat.
1. I've also noticed that I've been floating towards 203-204 over the past few weeks while showing increased definition and strength. I've been adding a few extra reps, added dips to the lifting routine, etc. So some of this may be good weight. Especially with a few days off, muscles tend to grow;
2. This happened to me at 218 lbs: I went through a stretch when I was 218, then it bumped to 220 for about a week. Then it dropped to 210 in about 20 days, with no real change in my eating or workout intensity.
3. All of my clothes are fitting looser than they did during the very brief time that I was under 200 lbs.
4. I feel really good. Strong and agile. My goal is not to see how light I can get. I can't imagine myself at 180 even though the blessed charts say that's a healthy weight for me. I'd be too skinny - it's just not how I'm built.
5. Early on, it was all about the weight - and it should have been since that was the single biggest thing I could do to improve my health. Now there are multiple objectives, so I look at it as a factor, not the sole determinant of how things are going.

3. It's all about the trends. The big trend is down. Last week's trend is up. This week's will be down (i'm already at 204 for the last 2 days).

4. Perspective matters. After all it's only 3 pounds. I'm not looking to repeat this for the next 3 weeks. I'll reverse it and it will be OK.

5. Chocolate Covered Raisins. Very good. A nice snack. Actually pretty good for you. They liven up raw almonds very nicely I have a mix of this at my desk - gives protein, carbs, fiber (fibre to you) and good fats, at the price of a few extra calories for the raisins. Portion control is the key. 10-12 with 7-8 almonds is a good snack. 100-120 not OK for a snack. As I have learned about nutrition a little more, I've come to the conclusion that calories don't tell the whole story. It's sort of a qualitative equation (if there is such a thing) that goes as follows:

Nutritional value = Nutrients provided/calories

Not exactly e=Mc2. But when I think of the value portion of this, it makes more sense. After all, I didn't buy the cheapest car, I bought the one that met my needs the best for the price.

Calories are like the number on the scale. They are important, but they aren't the whole story.

bd

I just want to bump this. Good Stuff:


Thanks- I probably stole it from someone else.

That's how you can tell when I have a good idea. ;)

Just a few thoughts there.

Keep in mind that the source: has not once been on the cover of a fitness magazine; Can't bench his own weight with Dumbells (though i don't own 100 lb dbs at this point, only 75's- I'm not sure what my 3 rep max would be); and has just come off of a mini-bulk week without all that strenuous exercise.

Can't bench his own weight with Dumbells (though i don't own 100 lb dbs at this point, only 75's- I'm not sure what my 3 rep max would be)

Do you have hooks or something that lets you press the 75# dbs?

Do you have hooks or something that lets you press the 75# dbs?

No - just the dbs. I'm not a believer in hooks - If I can't hold it, it's probably too much weight for me to manage safely. I feel very manly just picking them up and putting them on the bench.

Since I work out in my basement alone, I'll sacrifice additional loading in the name of safety, and push out additional reps if necessary.

I admit that I'm curious about how much I could bench - mostly b/c I'd like to see if I can push my weight up, but it's not really a functional issue for me. After all, my life as a father, desk jockey, golfer and skiier doesn't really require that I know that metric. Suffice it to say that DBs are a lot harder than just a bar (at least for me) - so I might be getting close to being able to bar-press it.

I admit that I'm curious about how much I could bench - mostly b/c I'd like to see if I can push my weight up, but it's not really a functional issue for me. After all, my life as a father, desk jockey, golfer and skiier doesn't really require that I know that metric.

If you do pushups with some added load then you can get an idea of what you could bench. Something like one third of your body weight on your back will be similar to benching your weight.

On the other hand, anything more than 10 reps of 150 should be enough that the 1 rep max is over 200.

If you do pushups with some added load then you can get an idea of what you could bench. Something like one third of your body weight on your back will be similar to benching your weight.

On the other hand, anything more than 10 reps of 150 should be enough that the 1 rep max is over 200.

ZP- I know that you are one of those "functional exercise" guys (as am I), where you work to develop balance and do asymmetrical loading etc. This morning, just for fun, I threw in a set of 10 bench dips with my feet on the physioball. Not surprisingly, it's a lot more interesting.

bd

ZP- I know that you are one of those "functional exercise" guys (as am I), where you work to develop balance and do asymmetrical loading etc. This morning, just for fun, I threw in a set of 10 bench dips with my feet on the physioball. Not surprisingly, it's a lot more interesting.

bd


Oh yeah. I've done those. My trainer threw me a curve this week - no "funny" stuff. He told me last week that we would start with all dumbell work done while kneeling on the ball, or worse. We started trying bench press with back on one ball and feet on the other. He's been making noises about medicine ball catch while we're both kneeling on Swiss balls.

Tonight should be interesting. Last Saturday I got new 1RM squat and Wednesday I didn't get a new 1RM for bench, so I think real heavy is out of the question. Andre will typically opt for weird when he can't go heavy.

I think I found his playbook - the book by Lorne Goldenberg and Peter Twist "Strength Ball Training" has most of Andre's moves in it.

. . .

I think I found his playbook - the book by Lorne Goldenberg and Peter Twist "Strength Ball Training" has most of Andre's moves in it.


I haven't seen it, but will look for it on Amazon. Just the concept of lying on 2 balls sounds hard. . .

These guys must have been the equivalent of the guys who ran torture chambers in terms of their creativity - not their malevolence - in finding ways to challenge the human body.

Hey BigDog,

Thanks for taking the time to explain your thoughts there. I was a little concerned about asking but I'm glad I did now.

Most, if not all of what you said, works for me.

I'm starting to realise that even were I to reach my (final) target weight (hopefully with increased muscle), that weight will fluctuate up and down, so I might as well learn to accept it now.

The ‘trend’ for me is still ‘down’ in terms of the bad stuff and ‘up’ in terms of the good stuff, so I should be happy with that. The concept of the trend is something I’m really starting to take on.

When I ponder what is most likely to happen next, I have to say it’s more likely that I’ll become leaner than fatter. I really can't see me quitting the exercise and relentlessly stuffing my face with junk food.

I guess to some degree I’m impatient and it’s frustrating that I’m not making it happen quicker.

The truth is, that the sort of lifestyle I’m leading is one that I know I can sustain in the long term. I know that if I really wanted to meet my targets, I could. But, I’d have to sacrifice some other areas of my lifestyle to accommodate that.

The stuff you wrote about the nutrition pins down some random thoughts I’ve had floating about my head for the last few weeks. It’s crazy but I’ve been denying myself a piece of fruit or a drink of fruit juice on the basis that it didn’t fit with my eating plan at the time I wanted to eat/drink it. I mean, for goodness sake, it’s a piece of fruit – IT’S GOOD FOR ME – OK, If I were to undertake a serious attempt to get really ripped then maybe it would be an issue – but as I’m nowhere near that stage, I can’t see it being that crucial.

I admire your restraint on with the chocolate raisins. You must have will of the strongest substance known to man, to stop at ten. LOL.

AnonIMust was right. It really is good stuff!! Thank you.

BTW what’s a ‘one rep max’ and is it important? Should I be concerned with looking into this?

Mini update……

Yesterday was a mostly good food day and regrettably a no exercise day. I rushed around the whole day preparing for my mother to visit her new grandchild. I then had to drive to Heathrow to collect her.

Today, has (I’m sad to say) been a ‘sub optimal day’ in terms of nutrition - and because of my family commitments, it’s going to be a reduced exercise day. All I’ll be able to fit in this evening are some body weight exercises in between everything else I have to accomplish.

I’m not going to get all worked up about it, there’s not a lot I can do to change it. What's more, it's not as though I've sat about idle all day, I've been very active and.... later on this evening I'll be dropping and giving myself twenty, whilst shouting, "You're a maggot" at myself.

Anyway, I’m still hoping for a weight loss by Sunday. I’m really looking to drop that elusive pound and get to 191. It’s a significant weight for me – if I manage to do it, I’ll explain why.

Catch you guys later.

BTW - BD and zenpharaohs… I enjoyed reading your comments to each other – This is exactly the sort of thing I was looking for. It generates some thought in my mind and promotes learning. Feel free to continue. :tu:

Regards

Harry

Hey BigDog,

Thanks for taking the time to explain your thoughts there. I was a little concerned about asking but I'm glad I did now.

Most, if not all of what you said, works for me.

I'm starting to realise that even were I to reach my (final) target weight (hopefully with increased muscle), that weight will fluctuate up and down, so I might as well learn to accept it now.

The ‘trend’ for me is still ‘down’ in terms of the bad stuff and ‘up’ in terms of the good stuff, so I should be happy with that. The concept of the trend is something I’m really starting to take on.

When I ponder what is most likely to happen next, I have to say it’s more likely that I’ll become leaner than fatter. I really can't see me quitting the exercise and relentlessly stuffing my face with junk food.

I guess to some degree I’m impatient and it’s frustrating that I’m not making it happen quicker.

The truth is, that the sort of lifestyle I’m leading is one that I know I can sustain in the long term. I know that if I really wanted to meet my targets, I could. But, I’d have to sacrifice some other areas of my lifestyle to accommodate that.

The stuff you wrote about the nutrition pins down some random thoughts I’ve had floating about my head for the last few weeks. It’s crazy but I’ve been denying myself a piece of fruit or a drink of fruit juice on the basis that it didn’t fit with my eating plan at the time I wanted to eat/drink it. I mean, for goodness sake, it’s a piece of fruit – IT’S GOOD FOR ME – OK, If I were to undertake a serious attempt to get really ripped then maybe it would be an issue – but as I’m nowhere near that stage, I can’t see it being that crucial.

I admire your restraint on with the chocolate raisins. You must have will of the strongest substance known to man, to stop at ten. LOL.

AnonIMust was right. It really is good stuff!! Thank you.

BTW what’s a ‘one rep max’ and is it important? Should I be concerned with looking into this?

Mini update……

Yesterday was a mostly good food day and regrettably a no exercise day. I rushed around the whole day preparing for my mother to visit her new grandchild. I then had to drive to Heathrow to collect her.

Today, has (I’m sad to say) been a ‘sub optimal day’ in terms of nutrition - and because of my family commitments, it’s going to be a reduced exercise day. All I’ll be able to fit in this evening are some body weight exercises in between everything else I have to accomplish.

I’m not going to get all worked up about it, there’s not a lot I can do to change it. What's more, it's not as though I've sat about idle all day, I've been very active and.... later on this evening I'll be dropping and giving myself twenty, whilst shouting, "You're a maggot" at myself.

Anyway, I’m still hoping for a weight loss by Sunday. I’m really looking to drop that elusive pound and get to 191. It’s a significant weight for me – if I manage to do it, I’ll explain why.

Catch you guys later.

BTW - BD and zenpharaohs… I enjoyed reading your comments to each other – This is exactly the sort of thing I was looking for. It generates some thought in my mind and promotes learning. Feel free to continue. :tu:

Regards

Harry

Hello again Harry- Pardon the listy format here. I'm taking 5 minutes before polishing off the last of the week.
1. Weight Fluctuates: Yep. It's natural. In all of nature some variability is present. Perfect consistency is actually unnatural. Don't stress over it, as long as it doesn't flutuate up week after week, which would create. . .
2. A trend. The trend is the key to keeping yourself sane and not giving up. Many things that we don't pay attention to affect us- sodium intake for example, etc. etc. etc. We work in rhythms that are both shorter and longer than we consciusly understand (nanoseconds for some of the feedback loops that protect us; months for cellular repair and repleneshment, etc.). If you get caught in a point measurement at the "wrong" spot, things can look worse- or better - than they are. It's all about the trends for most of us.
3. You are doing really well. Started lifting, etc. It's hard to feel confident early. As far as I can tell from the posts, you have a good self realization on everything except diet. I share the resistance to really looking at food objectively, and have just started using fitday.com to see if I am happy doing it. Too soon to tell, but not bad so far. It's hard to make conscious what has been an unconscious act for a long time. Stay tuned.
4. Fruit is better than juice for you. Juice takes the digestion and a lot of fiber and nutrients out of it. It's also tends to have more calories. That doesn't mean you shouldn't drink it, just keep it in mind and don't drink a gallon of OJ every day.
5. A mixture of the raisins and nuts is easier for me to regulate than one or the other. It seems to fill me up faster.
6. One rep max = how much you are able to lift once. Generally higher than what you work out with by a fair amount. I think I could get my weight once with a bar, but I use dumbbells for safety's sake. Regardless, I'm doing just fine by increasing reps slowly.
7. Don't beat yourself up owing to your plan taking a hiccup with the arrival of the little one and subsequent arrival of the family (in waves, as I recall). It may not help with progress, but it's not lethal either. You are moving and chasing. Keep the long view and you will continue to progress.

My guess: You hit 191 and have to tell us a really embarassing story that involves dressing up like little bo peep.

bd

My guess: You hit 191 and have to tell us a really embarassing story that involves dressing up like little bo peep.

bd

LMFAO :lol: :lol: :lol:

No, not quite. But after the last few days, I'm thinking of doing it as a punishment.

In fact I wonder if anyone here would be prepared to dress up as little bo peep as an incentive for me to drop 2lbs within the next week.

Perhaps I'll start a challenge thread?

LOL

I've thought a bit more about the things you've been saying, and again, the points you make are well understood and wholly apply to what's going on with me. I have been tempted to beat myslef up but I've resisted. If I don't pull my finger out soon though, I will have to beat myself up, or pay someone else to do it!

Cheers BD.

Harry.

Hi guys,

Well, following on from the success of the lost weekend, I thought I’d repeat the exercise. This time the weekend wasn’t so much ‘lost’ as ‘misplaced’.

On Sunday morning I didn’t feel like weighing myself, but after reading what AnonIMust said, I did it anyway. 193. Argggggghhhhhh.

Don’t panic! DON’T PANIC!!

This is not the way I wanted to see out the first twelve weeks but, this is the way it panned out.

It’s not easy to explain my set back without sounding like I’m making excuses but I have to take something from what BigDog says. There really is a lot going on for me at the moment. My daughter is still less than three weeks old and the family is only just getting over it’s cold.

Last week I averaged about six hours of broken sleep a night. I was also relegated to sleeping on the floor in the boys’ room because baby was in with my wife and my mother came to stay - so she took the spare room.

The days were full and frantic. After starting on my paperwork and admin I kept going and really overhauled it. I’ve spent the last six days working out a remortgage deal, filling in application forms and consulting with financial advisors. Every night I have been in bed (on the floor) by 00:30 and every morning I’ve been awake by 06:00 / 06:30.

I have spent some time considering whether I have just copped out, or whether I have had a legitimate reason to slack off. I’m not too sure of the answer – maybe it’s a bit of both?

This week will be less stressful. I should get more sleep and I should have a bed to sleep in. If the mortgage application is not successful I’ll have to research and apply for another one, but even if I do, I’ve done most of the donkey work now.

I’m considering whether to give my whole plan a miss for the rest of the week or whether to bite the bullet and pick up where I left off tomorrow.

I’m open to some suggestions here. I suspect a few of you people reading must have gone through similar.

BigDog, I believe I can keep the trend for the whole picture on the downward slope. I am slightly disappointed but I’m trying to keep this in perspective. I know that I haven’t given up because I know how much it hurt when I first started out. It’s not something I want to repeat.

I may drop back into my journal later and make a few more comments but for the moment I’m going back to the paperwork.

As usual, my advice is that this is not an all or nothing approach.

Of course, it is best to craft a plan, and stick to it - that is the point of the plan in the first place. However, failing that, it is certainly preferable to not write off the whole week/weekend, etc. So...bite the bullet and pick up where you left off, as much as possible. If you were not able to make the gym as planned, try some body weight excercises that mimic the lifts you had scheduled. Or take that jog instead. But do it.

The demands of your life and family certainly explain why your plan has been impacted. That is OK, but you need to get back on plan at the earliest opportunity. And you will!





I have spent some time considering whether I have just copped out, or whether I have had a legitimate reason to slack off. I’m not too sure of the answer – maybe it’s a bit of both?

...

I’m considering whether to give my whole plan a miss for the rest of the week or whether to bite the bullet and pick up where I left off tomorrow.

...

I’m open to some suggestions here. I suspect a few of you people reading must have gone through similar.

Hmmmmm.

Paperwork is really boring. I'm back here sooner than I thought.

Shows I'm keen I suppose.

My gut reaction is to get back with it tomorrow but I wasn't sure whether there is any merit in 'resting' for a week. Although, thinking this through a little further, perhaps if I'd been going flat out and sticking to the plan then a rest would appropriate. But as I haven't, maybe a rest would a bad thing to do.

I find it difficult to come to terms with your assertion that this is not an all or nothing thing. Not because I think you're wrong. On the contrary, I think you're right but I have always had and 'all or nothing' mentality and I have to fight hard against it.

At work it took me years to realise that whilst I can multitask, I was much less efficient than if I concentrated on one thing at one. I think I'm seeing some of that happening here.

Thanks for the reply. Now I'm going back to my paperwork again! *GROAN*

Hi guys,

Well, following on from the success of the lost weekend, I thought I’d repeat the exercise. This time the weekend wasn’t so much ‘lost’ as ‘misplaced’.

On Sunday morning I didn’t feel like weighing myself, but after reading what AnonIMust said, I did it anyway. 193. Argggggghhhhhh.

Don’t panic! DON’T PANIC!!

This is not the way I wanted to see out the first twelve weeks but, this is the way it panned out.

It’s not easy to explain my set back without sounding like I’m making excuses but I have to take something from what BigDog says. There really is a lot going on for me at the moment. My daughter is still less than three weeks old and the family is only just getting over it’s cold.

Last week I averaged about six hours of broken sleep a night. I was also relegated to sleeping on the floor in the boys’ room because baby was in with my wife and my mother came to stay - so she took the spare room.

The days were full and frantic. After starting on my paperwork and admin I kept going and really overhauled it. I’ve spent the last six days working out a remortgage deal, filling in application forms and consulting with financial advisors. Every night I have been in bed (on the floor) by 00:30 and every morning I’ve been awake by 06:00 / 06:30.

I have spent some time considering whether I have just copped out, or whether I have had a legitimate reason to slack off. I’m not too sure of the answer – maybe it’s a bit of both?

This week will be less stressful. I should get more sleep and I should have a bed to sleep in. If the mortgage application is not successful I’ll have to research and apply for another one, but even if I do, I’ve done most of the donkey work now.

I’m considering whether to give my whole plan a miss for the rest of the week or whether to bite the bullet and pick up where I left off tomorrow.

I’m open to some suggestions here. I suspect a few of you people reading must have gone through similar.

BigDog, I believe I can keep the trend for the whole picture on the downward slope. I am slightly disappointed but I’m trying to keep this in perspective. I know that I haven’t given up because I know how much it hurt when I first started out. It’s not something I want to repeat.

I may drop back into my journal later and make a few more comments but for the moment I’m going back to the paperwork.

<yawn> up a whole pound in the third week, with family in, while juggling finances, where you and the family were sick, and where you haven't been eating as well as you would like.

Good. Now exhale. Obviously you still care, and are still planning to continue your program. It may be a little slower than you would like, as you have other issues. If I had known in college what I know now, I would have been much fitter and healthier then, since there were fewer distractions and sacrifices to make.

If you were copping out, I'd suggest that you would either admit it or you would be grumbling about how it's too hard to continue. All you have said is that the last few days were hard.

That said, I'll offer this: Bite the bullet and get going. There's nothing magical about missing monday. Don't let that scrap the week on you. You have worked harder than that, and that's how bad trends get started. Perspective matters, but so does consistency.

Pick up with a normal Tuesday (or something that has your programme in it), and go from there.

I'm with Anon on the weigh-ins at a regular basis even if you don't feel like it. Data is data. Nothing more, nothing less. 1 lb isn't the end of the world, and it's not ALL fat. Possibly some water there, surely a little muscle (after all, you were lifting, and this was a break from that), but yes, surely some of it is fat. To which I say. . .

Big Deal. Burn it off. starting tomorrow. If it helps, remember what insurance rates are for fat people.

It can be done: As I mentioned, I picked up a few lbs over vacation, and got to 205 (Highest since May). Yesterday I weighed in at 201.5, and this morning at 203. A little too bouncy to say I've burned it all, but the recent results are good. Either way, it's 2 lbs in a week.

bd

<yawn> up a whole pound in the third week, with family in, while juggling finances, where you and the family were sick, and where you haven't been eating as well as you would like.


You crack me up, you really do. :lol:

Now that’s how to get perspective!

You know, I feel better already. It gets difficult to look at things objectively when you’re so damn close.

It’s just frustrating when it’s being going so well up until recently.

Well, let’s get the plan back in action. Tomorrow, I’ll do some exercise for sure – and knowing that I’ll be exercising means I’ll watch the food intake too.

Yesterday I weighed in at 201.5, and this morning at 203. A little too bouncy to say I've burned it all, but the recent results are good. Either way, it's 2 lbs in a week.

I am also motivated seeing both you and AnonIMust walking the walk. It helps when you know the people giving you advice can actually practise what they preach. I salute you guys!

Harry.

You crack me up, you really do. :lol:

Now that’s how to get perspective!

You know, I feel better already. It gets difficult to look at things objectively when you’re so damn close.

It’s just frustrating when it’s being going so well up until recently.

Well, let’s get the plan back in action. Tomorrow, I’ll do some exercise for sure – and knowing that I’ll be exercising means I’ll watch the food intake too.


I am also motivated seeing both you and AnonIMust walking the walk. It helps when you know the people giving you advice can actually practise what they preach. I salute you guys!

Harry.


Re: the humor thing.

Humor and Curiousity are really important in this process because not everything goes right the first time.

This morning I was doing db bench presses on a stability ball, I did the exercise fine. Getting off the ball, I fell on my ass, dropped weights on the floor, and really must have looked good. Whacked my shoulder with a db (65lb - so it's still sore, and I might be lucky enough to have a bruise) and dinged my wall pretty well.

All you can do is laugh about that at first (assuming you aren't hurt). Then you have to ask why it happened (I tried to sit up before getting the weights below my body, so the ball became really unstable, as did I).
If it's not enjoyable on some level, it's too hard.

Besides, funny stuff always has a very strong element of truth and learning in it.

Curiousity is important since it requires that you ask the right questions so you can do it better the next time. If you fall off the ball, you better ask why so you don't do it as often in the future.

Glad you are going to doing it tomorrow.

BTW, you have been walking the walk as well.

Bill (*It occurs to me that you are still calling me BigDog. I'm good with that, but my name is actually Bill)

Hi Bill.

LMAO. I just love the irony of falling off a ‘stability’ ball. :lol:

I’m certainly with you on the humor thing. I’ve always felt it important to laugh at some of the misfortunes that befall us.

I also like your take on curiosity. There’s much to be gained from analysing our actions. To that end…. I suppose I fell off the ball recently - and with a little prompting, started to ask the right questions of myself.

I was peeved yesterday, but I’m better today because I was prompted to ask questions and now I have some answers too. My situation was not as bad as I thought it was. It was just that I’ve nearly always been able to come here and report how well I’m doing and how I’m achieving things. So when I have to come here two weeks in a row and report that I’m not doing well and I’m not achieving things, it kind of stung a bit.

I started out with some idea that I would be able to accomplish all my goals within a relatively short space of time – It hasn’t happened BUT I can see some benefits in that now. By and large I am living the lifestyle that I want for myself. Eating less and eating better but not in some crazy, rigid and unsustainable manner.

Yeah my eating hasn’t been great recently and my exercise hasn’t been as frequent as before but basically my plan still exists and as you suggested yesterday, I’ve just jumped back into it.

You were right about the weight thing too. I jumped on the scale this morning and I’m back to 192. I felt like such an arse for making such a fuss about it. I’ll weigh again on Sunday and see which way the trend goes.

I felt particularly stupid when I got the tape measure out (first time in two weeks) and noted that belly, waist and hips were all down on two weeks ago. I don’t count that as an official measure though. I’ll wait to see what Sunday’s measurements tell me.

I woke up this morning after having a better sleep and decided to get back with the plan. My eating has been within acceptable tolerances and I threw myself back into the gym. I was pleased to be able to increase the weights again even if in some cases it was by just one kilo.

Thanks for the support Bill. It’s always great to hear your take on things.

Harry.

Hi Bill.

LMAO. I just love the irony of falling off a ‘stability’ ball. :lol:

I’m certainly with you on the humor thing. I’ve always felt it important to laugh at some of the misfortunes that befall us.

I also like your take on curiosity. There’s much to be gained from analysing our actions. To that end…. I suppose I fell off the ball recently - and with a little prompting, started to ask the right questions of myself.

I was peeved yesterday, but I’m better today because I was prompted to ask questions and now I have some answers too. My situation was not as bad as I thought it was. It was just that I’ve nearly always been able to come here and report how well I’m doing and how I’m achieving things. So when I have to come here two weeks in a row and report that I’m not doing well and I’m not achieving things, it kind of stung a bit.

I started out with some idea that I would be able to accomplish all my goals within a relatively short space of time – It hasn’t happened BUT I can see some benefits in that now. By and large I am living the lifestyle that I want for myself. Eating less and eating better but not in some crazy, rigid and unsustainable manner.

Yeah my eating hasn’t been great recently and my exercise hasn’t been as frequent as before but basically my plan still exists and as you suggested yesterday, I’ve just jumped back into it.

You were right about the weight thing too. I jumped on the scale this morning and I’m back to 192. I felt like such an arse for making such a fuss about it. I’ll weigh again on Sunday and see which way the trend goes.

I felt particularly stupid when I got the tape measure out (first time in two weeks) and noted that belly, waist and hips were all down on two weeks ago. I don’t count that as an official measure though. I’ll wait to see what Sunday’s measurements tell me.

I woke up this morning after having a better sleep and decided to get back with the plan. My eating has been within acceptable tolerances and I threw myself back into the gym. I was pleased to be able to increase the weights again even if in some cases it was by just one kilo.

Thanks for the support Bill. It’s always great to hear your take on things.

Harry.

This whole getting into shape thing can be really hard. It's really hard when you don't have someone in the same boat as you (My wife is about 5'11" and 135 lbs, does yoga a few times a week and looks like she does nothing but work out. I hate her.)

My point is that nobody can do it for you, you have to do it yourself. And because nobody starts off with complete and proper information, there can be much angst and "am I normal" questions. That's why this is such a good forum - it's important to get assurances, and give assurances sometimes.

Glad you started the week on Tuesday, rather than letting the week get away. Well done you.

Glad you started the week on Tuesday, rather than letting the week get away. Well done you.

Thank you.

I've just got to summon the energy to get the runners on and throw myself onto the street to do some running this evening.

This is a good forum. It's a pitty that now I'm no longer a lurker here, I get much less time to read other people's posts. Maybe I'll find more time to do that when I'm back at work next week. :lol:

My throat is on fire........

http://uk.geocities.com/monkbubble@btinternet.com/Fat/fire2.jpg

I've just got back from a mile and a half road run and my throat is burning. The autumnal weather and the late hour just ripped my throat to pieces.

It's five weeks since I last ran a mile and a half, I told myself I'd just take it easy but within twenty paces I was tanking along. I just can't help myself with the mile and a half, I just have to try and beat my previous best. I didn't though. I was six seconds off my best time. I really thought I had it in the bag too. Never mind there's always next year.... errr.... I mean next time! Hehehe.

After the last two weeks of deviating from my plan, I've decided to backtrack a little. I started out with mile and a half runs, so I'll go back to them and throw in a couple more over the next few weeks to complement the rest of the stuff I'm doing. I'll mix the running up again a little when I feel I'm back into a routine.

I'm still going to keep up the weights though. I'm enjoying lifting and I can see and feel improvements.

I think the shock of doing something a little different will kick start my motivation again. Not that I'm de-motivated but I do need to gather some focus again.

Well it's cold, it's dark and it's raining but boy did I enjoy that run.

See ya later.

Harry

Hi guys.

Another update.

Decided to go for a run again tonight – but this time I decided to take it easy and just enjoy the experience.

I’ve been subconsciously reflecting on a few of the negatives of my semi-stalled progress lately and I wanted to find some positives. Well the first thing I thought was to dismiss the notion of stalled and semi-stalled. I don’t think that accurately reflects my circumstances, particularly as I know now that I am seeing improvements. It’s just that I haven’t been looking for them in the right places.

That’s what I did this evening. I started looking elsewhere than the scale and the eating.

As I got dressed to go running I looked in the mirror and as I tucked my shirt into my shorts I couldn’t see my belly pressed against the material. I appeared to be standing taller too – Has my posture changed?

As I set off running at an easy pace I was first struck by the lack of tightness in my muscles combined with lack of soreness, both of which I experienced in the early weeks. Bearing in mind that I ran the same distance only 24 hours earlier and I went for it too.

Next I noticed that I couldn’t feel any wobbling fat. I’m sure it did wobble, it must have, as there’s still plenty there. But anyway, in my first two weeks, I was so conscious of this I was reluctant to run until late evening because I didn’t want people to see ‘the fat bloke' running. Silly I know, but that’s how I felt.

I saw people in their cars looking at me this evening and it crossed my mind that now they just see, ‘middle aged bloke’ running. I wondered whether any of them thought, “You gotta admire the guy for wanting to keep in shape.”

As I came to the steep little hill in the middle of the run – and it is little – only about thirty paces – but it is quite steep, I remembered how I used to have to change my pace and stride for the hill, so as not drop at the top. Today, I just powered up there. It increased my breathing rate but it didn’t fatigue me.

It was noticeable that there was a spring in my step. At one point I thought someone was running up behind me and as I turned I continued to jog backwards in case I had to defend myself. Fortunately it was a combination of the fallen autumn leaves, the wind and my imagination. The point is that even eight weeks ago, this change of stride and break of rhythm, would have sapped my energy and would probably have caused me to stop. Not now though.

Even though the mile and a half took me a minute longer than my personal best, it was still waaaaaay inside my first times.

I’m pleased that I took the time to enjoy the run this evening and it’s good to be able to come back and report something positive.

I’m looking forward to my weigh in on Sunday now and I’ll be sure to take and post some comparison pictures this week.

Have a good evening.

Harry

Hi guys.

Another update.

Decided to go for a run again tonight – but this time I decided to take it easy and just enjoy the experience.

I’ve been subconsciously reflecting on a few of the negatives of my semi-stalled progress lately and I wanted to find some positives. Well the first thing I thought was to dismiss the notion of stalled and semi-stalled. I don’t think that accurately reflects my circumstances, particularly as I know now that I am seeing improvements. It’s just that I haven’t been looking for them in the right places.

That’s what I did this evening. I started looking elsewhere than the scale and the eating.

As I got dressed to go running I looked in the mirror and as I tucked my shirt into my shorts I couldn’t see my belly pressed against the material. I appeared to be standing taller too – Has my posture changed?

As I set off running at an easy pace I was first struck by the lack of tightness in my muscles combined with lack of soreness, both of which I experienced in the early weeks. Bearing in mind that I ran the same distance only 24 hours earlier and I went for it too.

Next I noticed that I couldn’t feel any wobbling fat. I’m sure it did wobble, it must have, as there’s still plenty there. But anyway, in my first two weeks, I was so conscious of this I was reluctant to run until late evening because I didn’t want people to see ‘the fat bloke' running. Silly I know, but that’s how I felt.

I saw people in their cars looking at me this evening and it crossed my mind that now they just see, ‘middle aged bloke’ running. I wondered whether any of them thought, “You gotta admire the guy for wanting to keep in shape.”

As I came to the steep little hill in the middle of the run – and it is little – only about thirty paces – but it is quite steep, I remembered how I used to have to change my pace and stride for the hill, so as not drop at the top. Today, I just powered up there. It increased my breathing rate but it didn’t fatigue me.

It was noticeable that there was a spring in my step. At one point I thought someone was running up behind me and as I turned I continued to jog backwards in case I had to defend myself. Fortunately it was a combination of the fallen autumn leaves, the wind and my imagination. The point is that even eight weeks ago, this change of stride and break of rhythm, would have sapped my energy and would probably have caused me to stop. Not now though.

Even though the mile and a half took me a minute longer than my personal best, it was still waaaaaay inside my first times.

I’m pleased that I took the time to enjoy the run this evening and it’s good to be able to come back and report something positive.

I’m looking forward to my weigh in on Sunday now and I’ll be sure to take and post some comparison pictures this week.

Have a good evening.

Harry

Hey Harry- only a few moments right now, so this has to be short, but you are so right in realizing that progress has many shapes. Well done. That's a huge thing.

But, it's not as important as learning to enjoy the process.

More tomorrow- well done.

Bill

Thanks Bill,

Perhaps in some ways the 'rest' was good for me?

I've been finding the whole process a bit of a chore lately. However, many of the stresses I've had over the last two weeks are gone now.

I've found a little more joy in it all since Tuesday.

Thanks for helping me climb back on the horse!

Regards

Harry.

Thanks Bill,

Perhaps in some ways the 'rest' was good for me?

I've been finding the whole process a bit of a chore lately. However, many of the stresses I've had over the last two weeks are gone now.

I've found a little more joy in it all since Tuesday.

Thanks for helping me climb back on the horse!

Regards

Harry.

Rest matters a lot. I generally take at least 1 day "off" per week where I don't do any working out. I frequently have an "optional" day on the weekend where I go for a long walk with wife/daughter/dog or run around a playground (after my daughter - not for my own fun). I figure if I lift hard 4x/week, and do some HIIT and at least 1 long cardio session, I have to allow myself some rest to stay healthy. I also schedule a week off of lifting after 10-12 weeks depending on how I feel physically. But, I have only 2 unplanned skips since January. I feel pretty good about that.

Due to my travel schedule I didn't take a day off last weekend, and have worked out hard for the last 11 days. I've also got a nice cold now. It may or may not be coincidence, but I've been going pretty hard the last 11 mornings. Looking forward to a weekend with a longer hike and a day off. And to getting rid of this crappy sore throat (see, your post of the fire eater for reference)

Some days it is[B] a chore - anyone who tells you different is selling something (Apologies to Wesley/the Dread Pirate Roberts from The Princess Bride). Somehow this hit me after about 10 weeks. At that point, I pretty much told myself "You hauled your ass out of bed at 5:15. You got dressed and came to the basement. Don't do this halfway..." And somehow that got me going. Those are the days that I would think about the cruddy number on the scale, or the pants that I had in my closet that didn't fit. A little on the pathetic side there, but it worked.

Then it became more fun - visible results and quatifiable improvement helped with that. I started switching a few new things in, trying to get personal bests when lifting in terms of reps. Working on getting through my program more quickly. Now I've added a few things to my supersets that add some challenge and keep things interesting.

At some point, it becomes a little bit of a game that you play. That makes it a lot easier for me.

Glad it's been more fun. The hard part is usually the first few steps after some time off. Make sure it stays that way.

bd

Hey Bill,

I can relate to your experiences there. Over the last two weeks I've been telling myself, 'No halfway measures'. At the start, I set the parameters under which I would do this - Not acceptable to some but acceptable to me with my chosen lifestyle. I can't just abandom those parameters now when it doesn't suit me. That said, and with guidance, I have learned that there must be flexibility.

Quick update...

Too much paperwork at home today so I went running again. Another mile and a half at a quick pace this time. I finished eight seconds slower than my personal best and two seconds slower than Wednesday's run. I think that's pretty good considering I detoured across the street and came to a very brief standstill as I mailed a letter :p

Anyway, I gotta go it's midnight 14 and I want to be in bed by midnight 15. I'm not gonna make it!!!!!!!!!!!!!

Right, here goes. I hope no one minds (or thinks I’m manipulating the situation), but I’m doing the weigh-in and pictures one day early. Owing to other commitments tomorrow, I knew I wouldn’t be able to get the pictures done then.

As far as the weigh in is concerned, I don’t expect to see any change from the last three days.

ONE NINE ONE

I made it!

I mentioned that this weight was significant to me, so here’s why….

I started 13 weeks ago at 205lbs. As you know, here in the UK the preferred measure of body weight is the STONE. One Stone is equal to 14 pounds.

Sorry Bill... No 'Little Bo Peep' I'm afraid. :lol:

So I started at 14st 9lbs and now I’m 13st 9lbs. To me that’s a big deal. That’s my first stone out of the way.

Since starting I’ve got several goals on the go. these goals relate to weight loss.

My first was to reach 14st 7lbs
My next was to reach 198lbs i.e. half a stone weight loss
My next was to reach 14st
My next was to reach 191lbs i.e. a full stone lost
And so it goes on.

http://uk.geocities.com/monkbubble@btinternet.com/Fit/guide2.jpg

I have experienced a great deal of delight in reaching 191 because it means I am significantly below 14 stone. Even taking fluctuations caused by water, salt and other such factors into account, it’s unlikely that my scale will read 14st again.

My next goal is only 2 little pounds away – 13st 7lbs. I pretty much see that as the halfway point in my weight loss. Keep in mind here, that when I started, I was purely looking at fat loss and didn’t factor in muscle gain.

You’ll see that my goal weight is 173lbs. I chose this because I believe (and I have nothing to back this up) that this will be my ideal weight for health reasons. I’ve seen some charts that recommend that my ideal weight is between 160 and 165, but I don’t think I could wear that kind of weight.

Anyway, I want to be around twelve and a half stone, so 173lbs gives me a little latitude and leaves room for fluctuations.

I have no idea whether it’s possible for me to reach 173lbs while gaining (modest) muscle. I suspect that in another six weeks, I may have to look again at my goal weight and establish whether it's a realistic goal.

At some stage I might even abandon the measurement of weight and use my physical appearance as the measure of my condition. But that’s still a long way off yet.

It’s very clear that there is still a good deal of body fat for me to lose, so my weight is still a valid measure of my progress.

I have only briefly been tempted to look at body fat percentage as measure, but it appears to me that this is such an imprecise science and very much open to error. I could be wrong here, but I still feel body fat percentages are not for me just now.

Given the way I’ve been operating over the last two weeks, I’m finding it difficult to explain how I am still losing weight. I’m not complaining though.

Since BigDog and AnonIMust helped me to get back to the diet and exercise (on Tuesday), I have been conscientious and I’ve worked hard. Prior to that point (during the last two weeks) when I have trained, I’ve trained hard with both running and particularly with lifting. But like I said, WHEN I have trained – because I missed quite a lot of days.

Thanks BigDog and thanks AnonIMust for your continued support.

Well here are the pictures. I’ve just tagged the new ones onto the last comparison pictures I posted on October 3rd. Sorry about the quality of the new ones. The lighting is poor and the pics are slightly blurred.

The difference between the new pics and those dated 2nd Oct is not that marked. However, I can see some differences, even though they may be slight.

The second set of pics is a comparison of the silly pose. While it is a silly pose I notice a real difference in the love handle department and that makes me happy. Of course this is a little contrived, because I don’t walk around like that all day, but the other thing ot does for me is gives me an idea of my body shape below the fat.

That’s enough from me for the moment. I’ll be back to read some of the other posts shortly, as I’ve been neglecting my education lately.

Hang loose girls and boys.

Harry.


http://uk.geocities.com/monkbubble@btinternet.com/Fit/22oct05.jpg


http://uk.geocities.com/monkbubble@btinternet.com/Fit/posecompare.jpg

Right, here goes. I hope no one minds (or thinks I’m manipulating the situation), but I’m doing the weigh-in and pictures one day early....

<SNIP>


Hang loose girls and boys.

Harry.



FANTASTIC. Harry, I must let you know it makes me happy to come read your posts, especially on a day like today when they are filled with honesty, perspective, and achievement.

For what it is worth, in terms of body fat calculationds, I have the same perspective right now. I was going to buy a Tanita, and decided it would add absolutely nothing to the achievement of my goals at this point. The scale, the mirror, and my brain are the best measures at this point.

Keep up the good work. Your success so far is significant, consistent, and irrefutable.

AnonIMust,

Thank you very much. Your words are very kind indeed, and very much appreciated.

I need another week of achievement under my belt before I can fully acknowledge to myself that I'm back on track. The achievement can come from, weight loss, hitting nutrition targets, lifting gains, waist/belly/hip size reductions, sustained cardio exercise, all of them would be nice, but I'm aware that it can be unwise to apply too much pressure.

I'd be lying if I said I wouldn't mind if I didn't see a drop in body weight.... because I do need to see a drop. I really want to get to my 13st 7lbs target within the next two weeks, and as I write this, I'm filled with the determination to do it.

Your success so far is significant, consistent, and irrefutable.
Your post has really boosted me. I couldn't have read anything better right now to set me off for the coming week.

Thanks once again. :)

There is something about hitting that first big milestone. It's sort of the first external validation that things are going well.

Congrats Harry. You've done a great job of staying at it under some chaotic times. Very good for you to grind through a tough week, and better yet to do it even when your motivation was slacking a little. A bit of success suits you well. Even if the Little Bo Peep outfit doesn't. :(

Even though the number on the scale will become less of an indicator of how you are doing as time passes, it's a great feeling to hit the first magic number. For me it was getting to 225 - it was still heavy, but it felt like that got me out of embarassment range. 219 was nice because I thought I'd never be able to get below 220. Getting below 212 was great for me b/c it meant that I weighed less than I did on the day I graduated from high school.

I am presently stuck (again) at 202. That said, I bumped a lot of my lifts up a few lbs this week. I must admit that I would like to see if I can hit and maintain 195 - simply because that's a number that just sonds fit ("6'3", 195lbs" Sounds like a boxer or some other tough, who is not tough just based on bulk). First things first though, I have to hit 200 and maintain that.

Down a stone is no small thing though. That said, don't get so happy that you stop lifting or cardio. It's a big step - make sure to use it as a springboard. One other note: Your pics look like you have lost a lot more fat than that - the improvement is really noticeabe.

Very well done.

Questions
1) What does the missus say?
2) Have you had to go through the "I deperately need new clothes" phase yet? I have, and it's fun, but a little pricey trying to get a new wardrobe all at once. Last weekend was 2 pairs of jeans, a new sweater and 4 new shirts. Older fatboy clothes now gone to goodwill - I can no longer afford to screw it up. That's some serious motivation.
3) How's the lifting going?

Excellent. some questions!

I have some answers, but first I have to go to the gym. BBL.

Hi Bill,

Here we go.....

The ‘embarrassment range’ is a interesting concept. I wonder whether it’s something of a sliding scale? As I’ve said previously, I started running late at night because there were fewer people to see me struggling to keep running, whilst wobbling all over the place.

That element of embarrassment has gone, although curiously I still (mostly) run in the late evening because it suits me better to do so.

What I would still be embarrassed to do, is to strip off and go swimming in a public pool. Now you’ll think me strange for saying this but I think people who are uniformly fat look better than those who have patches of fat scattered around their bodies. I don’t know if you can picture what I’m saying here?

Right now, I feel a bit patchy. I’m neither one thing nor the other. Neither fat nor slim. Perhaps in another four weeks or so I will move past this current embarrassment, even though I still won’t be able to describe myself as slim or even lean – Realistically that’s not going to happen until sometime in 2006.

It’s taken me thirteen weeks to get nearly halfway, so I expect it to take slightly longer to finish the job – if indeed anyone ever gets to finish the job. Anyway, that’s fine by me. I’ve finally got past the idea that I can set a date by which time I will have reached my goals.

Where does the ‘embarrassment range’ stop?

For me, I suspect it will be when I no longer look patchy. I might not ever get a six pack, but I would like to like to lose the love handles and get a ‘flat stomach’. Whether or not I am able to develop any significant muscle at that point is largely irrelevant. It’s the fat I have a real problem with.

I’m glad you dropped that one in. I’ve enjoyed giving it some thought because it’s relevant to one of my goals:- Taking my children swimming. There’s a new sports centre opening near me at the end of November and I’d like to try it out.

Now. Don’t get me wrong. The embarrassment will not stop me taking my children swimming in November. I go, but I’ll just feel embarrassed. LMAO.


I know we’ve spoken about this before, but I admire the way you’re dealing with your own situation. I like the idea of having a weight that sounds good, i.e. 6’3” and 195.

202 to 195 is not a massive leap. It’s a little bit further than a fluctuation, but you have consistently demonstrated weight loss along with strength and muscle gains, and you sound very confident that you can reach your desired weight. It’s just that you’re not hung up on it like I have been, and some people still are. That’s a really healthy approach, and one I’m keen to fully adopt.

Now, answers to questions:

1) During the first four weeks I didn’t tell my wife what I was doing. I didn’t tell anyone what I was doing. I just did it. Once I’d proved to myself that I was going to continue, I gradually let her know that Iwas cutting back on food and exercising more. She was very supportive of this. I think she understood that the pressures of being a 36 year old professional with a family to cater for had taken their toll.

When I finally told her the full story I could see the delight in her eyes. When she realised that there was an opportunity to get back the man she married, she started getting all misty eyed.

My wife doesn’t give compliment readily, so when she does, I know she means it.

Over the last two weeks she has dropped more than a few compliments about my progress. It’s an amazing thing to hear after all these years together. From time to time I catch a glimpse of her having a sneaky look and I can tell she’s pleased.

My decision to do this has paid enormous dividends in this area of my life and is one of the many reasons I can’t stop now.

2) I’m not quite there yet. All of my trousers and jeans are lose around my waist and keep falling down around my backside, but they don’t look totally dreadful yet. I think I might be able to keep going with existing clothing until I get to where I want to be. Once I’m satisfied that I won’t be growing or shrinking anymore, I intend to go mad and buy some nice clothes.

I’m thinking that I’ll be able to slightly older with my choices of colour.

I have a fitted shirt I haven’t worn for years and I can’t wait until I look good in that again.

All that said I did recently make a purchase but I’ll tell that story with a picture sometime this week. And NO it’s not Little Bo Peep!!!!

Having read what you’ve done with your old clothes, I am now considering doing the same. Like you say, that is some serious motivation.

OK. 3) The lifting. The lifting is a mixed bag. The overall picture is that I’m doing well. I can feel a difference to my muscle, particularly in my arms my shoulders and my chest. I suppose I should do because I’ve been trying hard, and after my first initial feeble efforts I’ve really ramped up the lifts. I’m still nowhere near where I was several years ago, but the speed at which my current improvements have come, has been astonishing (to me anyway).

I have been trying to find an explanation for my continued weight loss despite the increased calories and the only thing I can attribute it to is the lifting. I must admit, you did give me fair warning that this might happen. Even if this isn’t wholly the reason, it must for a fair part of the reason.

The only negative aspect of my lifting is my partial neglect of legs and abs day. I’m finding that legs get done half as often as the other body parts. This is something I do need to tackle as I know my legs need some work. I suspect that they also make up a very large percentage of the muscle within the body, so it’s foolish to ignore legs.


There’s going to be a time in the future when my wife returns to work. When this happens I won’t be able to go to the gym quite so regularly. I need to start planning now for how I’m going to tackle that. If you wouldn’t mind, could you explain your own set up, in terms of the equipment you use?

As an interim measure I’m looking at some DBs and a stability ball – This is all I really have room for. I figure I can still get some useful workouts with just these items. What do you think?

I gotta get back to work now, it’s my first day back after six weeks off!!! I’ll pay for that later because I have very little leave left now :(


Harry

Again, a list response since I have little time at work today:

1. The "Embarassment Range" - I think this is personal, and I think that it is a sliding scale. Despite the fact that I'm 42 lbs lighter than day 1, I still don't think of myself as lean. I still see softness around the middle more than I see the improvements. I think it's sort of like earning money: I now make what I thought was a really good wage when I was a kid, and still feel like I'm broke and underpaid for what I do. To some extent this is true, but it's also a matter of shifting expectations.

2. Glad that Mrs. MonkBubble has been so supportive. My wife has been great as well, and had a similar response when I had to toss out my first set of clothes. Your "getting back the man she married" comment reminds me of how much younger this has made me feel and how much my wife likes it. It's a very "young" thing to do, this "I don't accept this as my physical self, and I'm going to change it starting NOW." After years of work and life that requires compromise, that sort of vigor reminds me of who I am when it's possible. It's a good thing to see in yourself and see in those you love.

3. 202 to 195: Having been stuck at 202 for a while (actually, 201.5 this morning :rolleyes: ), it feels like a big jump, and for me the key to doing it is making sure that I lose very little muscle in the process. I could get there by cardio and muscle burning, but that's not what I'm talking about. I'm looking to lose 7 lbs of fat. I'm really hoping to get there, and have added a few minutes of cardio to the routines, and will start cutting desserts out again for a while. Cutting fat gets harder as there is less to lose - your body doesn't want to let it go in case it needs some excess energy later.

4. Clothing: As it happens there are many more clothes that look good at 202 than 242. Go figure. My old shirts actually look sort of silly on me now - so I'm replacing them and going with some that are a size smaller, and some that are more fitted, as to avoid the sailboat effect. I've gotten a lot bolder with color as well (I assume you meant bolder and not "older").

5. Lifting. Lean muscle is good - it keeps burning fat whenever it's using energy. Which is always. Very differnent effect than cardio (Cardio burns more fat than lifting while you are doing it, but then it's over. It's sort of like revving a 4 cylinder engine while in neutral - you burn a lot of gas, but then it's back to sipping. Lifting gets you an 8 cylinder engine to burn more all the time.) That's one reason why I'm not looking to burn it on the way to 195.

In your situation, I'd focus on leg lifting, and not worry too much about the abs right now for the following reasons: A) You probably have a lot of room to build muscle there and will get the initial gains associated with starting on the legs; B) Abs are a function of bodyfat, not muscle strength; C) Ab work is largely portable - do 50 crunches first thing in the morning and 50 before bed a few times per week. Don't waste Gym time.

Don't neglect your back - including hamstrings and glutes (butt). They comprise a lot of muscle.

6. Equipment: I have a bench, a stability ball, some DBs, and some elastic cables that I can hook into the walls (for rotational work). That's it for lifting. You don't need any more than that to lift with, and the elastic cables aren't strictly necessary - at least at first. My DBs range from 5lbs each to 75lb each (5lb incriments to 40, then 50's, 65's and 75's). I may need to get a set of 85's soon, but even that can wait - if I need to add a few reps per set, then I can do that instead. Obviously, you don't need to start with all of that - I started with the set up to 40, and that's been plenty.

I do have a rowing machine at home, which is my big indulgence. But when it's zero degrees F and snowing, I'm pretty sure that I couldn't motivate myself to get out and go running.

The bigger issue when your wife gets back to work will likely be timing. Start looking at early morning as an option, as it's about the only time of day that doesn't get shifted by factors out of my control.

Yep, shifting expectations is something I’ve had to do frequently since starting this. Some of my expectations were unrealistic giving consideration to my specific circumstances.

Under my first plan I should have finished shedding the fat by now.

There’s been a new plan every four weeks and I don’t imagine that’s going to change for a while.

I should point out that the basic plan is still the same – lose fat – get it. It’s the detail within the plan that changes.

It sounds very much like your wife is very much on board with what you’re doing. Do you find that this helps her to understand why you are having to make compromises? Particularly when your activities take you away from what should be time with the family?

Mine certainly seems fine with it, I suppose she looks at the time I spend training as an investment in our future.

I’m not sure I want to be too irresistible to her….. I’m not sure I could deal with a fourth child!

Hmmmm… I find it quite difficult to assess what level of exercise or what degree of calorie deficit I could endure before burning muscle. As my knowledge of these things is very limited I almost feel I don’t want to experiment. I feel that my slow but steady weight loss is slower than I really want but the increasing muscle and strength nicely offsets that.

I did indeed mean bolder. J I’ve seen some shirts that I would not have considered wearing at 205 but I know that I could easily get away with them somewhere between 175 and 180. And what’s more, if I get to my target during the winter, I ‘ll be wearing the shirts regardless of the weather!!

Point five is good. Another point five and you’ll be 201, and then a couple more of those and you’re 200. Bingo!

Do you feel you could reach 195 before the end of the year?

Just as a matter of interest how did you feel when you lost your first five pounds? Did you know at that point you were in it for the long haul?

The calorie burning qualities of muscle should encourage me to work my legs more often, but of course vanity and to some degree laziness prevents me. The gains I make on my upper body are easily more visible to me and so I get some additional motivation from that.

I shouldn’t ignore my legs, they’re crucial for one of the sports I want to go back to. Judo. Some of my weaknesses in the past have been leg strength and explosive power within the legs.

As far as the abs are concerned, I’m poor at exercising those too. I feel that they’ve tightened up significantly since I started regular exercise. Even running must give them a workout. I can certainly feel the contours of the muscle below the fat but they’re nowhere near coming out to say hello just yet.

It’s a shame that I can’t have a bench at home. There’s nowhere to put one. All the rooms are taken and none of them can be commandeered to use as a weights room. I used to have a garage until we converted it into a dragons lair for the mother in law. :lol: :lol:

I have my eye on some weights for the future. DBs of 30 Kilo’s each. Not massive, but good enough to give me a workout when I can’t go to the gym.

Sounds like you’ve got a good little gym in your basement. The rowing machine can hardly be classified as an indulgence when it serves such a real purpose. It’s not like you bought it and never use it. I wonder how much gym equipment is bought and used once?

When my wife goes back to work I’m going to be shattered again. It’s like working two full time jobs. We could get some childcare but it’s costly and we are keen to spend as much time with the children as possible.

Maybe when they’re older I could get a sitter in for them a couple of hours in the evening? It’s worth a thought. I’ve given a lot of thought to early morning cardio – I might well be forced to do it before too long, but we’ll see.

I’d like to think that by the time my wife goes back to work, I’ll have done the majority of what is required and I’ll only then have to worry about maintaining, which I guess in theory should require less exercise?

Have a good evening Bill.

Oh, and ps, did you ever write a journal? I've looked for one but can't seem to find one.

First off, I think it's pretty cool to be able to trade posts like this. Thanks again to John Stone.

Your slow and steady is actually a better way to lose fat than blitzing it all off at once. It allows your body not to get too confused with a sudden change in composition, so it won't fight to get back to its original composition (or weight - not sure if this is different). You may not be where you thought you would be at this point - probably because some blowhard from the US suggested that you start lifting - but it leads to more sustainable results.

My wife has been totally supportive, and started to do Yoga for 30 min every morning shortly after I got going on my program. She sees that I'm feeling a lot better about myself from working out, and her main sacrifice has been that I don't drink as much wine as I used to. Naturally, she shows amazing results (she's tall and beautiful, and has developed a 6 pack from Yoga. FROM YOGA!!!. I might hate her if I didn't lover her).

Because I do my workouts so early, it's not really an issue of taking time away from family, which is another reason that I think I can do this - I don't have any pressure not to.That said, it is hard getting up at 5:15 to go push iron around. Given the trickiness of life, though, it's the only time I can ensure that I'll have every day for the next 10 years.

Other family members are sort of amazed that I've done this well. All of us have cursed our genetics at some point, but I'm the only one who has been able to make a real dent in it. My sister is getting on board by following the same program, but she's not as able to get to her gym as I am to get to my basement. She hasn't had the same level of results.

The first five pounds: Honestly, they felt like a bit of a drop in the ocean. It seemed like I had a long way to go, and that I might not ever get much farther. I didn't trust the whole lifting thing at that point, and so my confidence was low. At 10, I felt like it was starting to work. At 15, I started to feel really good, but also realized that my initial goal of 220 wasn't where I wanted to end. So, I decided on 210, 205 and "one-ninety-anything" as goals. I've hit all of them, but now I want to hold at under 200 - the right way (lose fat, not as much muscle).

From 202 to 195: it's very possible for me to get there. It's also a big challenge to do this by the end of the year for the following reasons: 1) I'm still figuring out my diet - other than the obvious, I'm not sure what hits me in terms of fattening me up. Just started tracking calories with fitday about 10 days ago. Mostly good, with some questions and confusion; 2) I have a 200K rowing challenge coming up between American Thanksgiving and Christmas. Row 200k in that timeframe. I've done it every year for the past 5 years. Great Cardio. Not sure about the weight schedule for those few weeks., and not sure what that will do to my weight. By way of reference, it takes me about 37-38 minutes of good, hard rowing to row 10k); 3) Holidays. Travel + Parties + Food = dodgy workout schedule and some very high calorie days. Plus I have to drink a lot to survive my family. :spaz:

Stop messing around. Work your legs hard with weight - even if it's just body weight.

You can use a ball as a bench if you need to, but truth be told, a bench is actually more important. And you can put it up against a wall with a few throw pillows on it. Perfect decor for the lair.

My gym is great for me. I think the key is to have a good set of weights that can provide enough resistance, and not to allow yourself to get complacent with the weights that you have. Add more when needed.

I never wrote a journal. Nor did I ever take pictures. I was so concerned that I would fail, that I didn't want to document that I was really trying. At this point, I really wish that I had.

Last point: I'm not sure what maintainence will be for me. I think I'd get too bored if I wasn't trying for something. It's not always going to be losing weight - if weight = 0 you have been dead a good long time. I guess I'll see how things are at 195 before determining what maintainence is.

Hi Guys,

Just a really quick update. It's nearly quarter after midnight here. I've been up since 8am, I've done a full day at work, I came home and bathed the children, dressed them, read stories to them, put them to bed, did the grocery shopping, came home and put it away, cleaned the house..... and only five minutes ago, I got back from the the gym.

Here's the last few days.

Saturday and Sunday no exercise.... and it was planned that way.

Yesterday was my first day back at work. I managed to sneak off for an hour during my lunch break and do 30 minutes on the elliptical.

Today's gym effort was back and shoulders.

I'll tell you all about it tomorrow, but I came the closest yet to hurting myself through sheer carelessness. I'm OK though.

Bill,

I need to continue with our conversation, but if you don't mind, I'll do it tomorrow. ;)

I'll stick a photo up tomorrow as well.

G'night

Harry

But must admit that I'm curious about the story.

Again, I can only assume that Little Bo Peep is somehow involved.

Sounds like a full day. Do you sleep well after a workout? I never could.

Talk to you later. bd

Firstly, yesterday's lifting session was NOT back and shoulders, it was chest and shoulders. So that just illustrates how tired I was.

Here’s what happened. At around 8pm I went grocery shopping. I didn’t want to because I was tired anyway and I knew I had to get some exercise in (having done nothing over the weekend), but my first priority was to make sure the family got fed, so I went to the store. I got back home and put all the stuff away then I tidied the house because it would be unfair to leave it all to my wife. Anyway, it got to 10.30pm and I seriously considered giving the gym a miss.

It’s fair to say that I’m still lacking sleep right now, getting around six hours. It’s just not enough and I know that over time that could be detrimental to my fat loss efforts. I don’t anticipate that it will be this way for too much longer though, so I think I can live with it for the short term.

So, it was either wimp out and go to bed - or get my ass to the gym. I got my ass to the gym.

http://uk.geocities.com/monkbubble@btinternet.com/Fit/ass.jpg

HELPFUL HINT: Don’t type ‘Riding Ass’ into a search engine!

Since commencing the fat loss regime, I’ve really learned how to apply pressure to myself to ensure that things get done. I suppose you might call this ‘self discipline’. Normally this is quite a good thing, it’s my conscience prodding away at me. But in the context of what happened next it was obvious I’d made the wrong choice.

I got to the gym at nearly 11pm and did a five minute warm up on the elliptical. Then I set the bar up to do bench press. I loaded the bar with 60kg (132lbs), knowing that this was 5kg (11lbs) more than I lifted last week, but thinking I’d easily manage it.

I did the first set of eight. It was hard, but I did it. I was quite pleased because I thought having warmed up and got the blood pumping, the next set would be no problem.

WRONG

I managed to knock out five reps and had to put the bar back down. I did the decent thing and changed the weight to enable me to basically finish the set, albeit on a lighter weight.

I got back on the bench and lifted the weight only to feel the whole lot sliding very dramatically off to my right side. I managed to correct it but my right arm nearly buckled. I so very nearly ended up wearing the bar.

I got back up off the bench and thought that I must just be too damn fatigued - the weight should have been a challenge but there’s no way I should have had my arm collapse. I wondered whether I was ill?

I decided that I would be better off going home and resting, so I went to unload the bar (for whoever was to use it next). To my horror I noticed that I’d loaded the bar incorrectly. The load was asymmetric. It was no wonder I nearly dropped it.

When I changed the weight after the first set, I intended to put 55kg on the bar. Instead, I still had 60kg on there, only this time the bar was out of balance. What an idiot.

On one side I had a 20kg plate, a 10kg plate and a 2.5kg plate.

On the other I had a 20kg plate, a 5kg plate and a 2.5kg plate.

http://uk.geocities.com/monkbubble@btinternet.com/Fit/balance.jpg

I could not believe how stupid I’d been. Tired, distracted, inattentive and careless – potentially, a very dangerous recipe.

I gave myself a stern talking to and woke myself the hell up. I still should have quit at that stage but I couldn’t let it go. I resolved to double check everything from then on.

I carried on. I raised most of the weights again this week without a loss of form, so think I’m improving and getting stronger.


I still can’t believe what I did though. Foolish.

I should point out that…. at the point I decided to rescue this falling bar, I was well prepared to drop the bar to my right side and push it away from me. There was no one else in the gym, but it would have been ugly, particularly if I got it wrong.

What did I learn this time?

I’m not sure. Will I still go to the gym so late at night? I probably will. Sometimes it’s the only time I get to train. Will I try and get some more sleep over the next few days? You bet I will. Will I continue to apply pressure to myself to exercise? I will. I have to.

I was too tired. It really is as simple as that.

Today, once again, I managed to steal an hour for lunch and hit the elliptical for 30 minutes.

So I’ve exercised three days out of three this week. Weights again tomorrow – Arms and Back.


I can’t believe how long it takes me to write these journal entries. I’ve run out of time again.


Bill, just to pick up on one thing we’ve been talking about…..

New clothes. The other day I decided I needed new T-Shirts, so I decided that I could probably move from extra large, down to large. I didn’t try them on, I didn’t think I would need to.

I got them home and tried them on. Well they fit. They fit too well.

Here’s one of the shirts. I look dreadful. It looks like I’ve got little moobs going on and my love handles and belly are accentuated by the tight fit. Crikey! It’s not like I’m a big man. I’m only 6” tall for crying out loud.

LMAO.

http://uk.geocities.com/monkbubble@btinternet.com/Fit/shirt.jpg

At least I’ve got something to aim for now. I can imagine the shirts will look so much better when the fat has totally gone from my chest, and the gut fat has melted away. Five new shirts - ALL too small. Bah!

I may be back later because I have more to write - but I have a few other things to do first. :tu:

See ya!!

Yikes- Glad you are OK.

Of course, sometimes people like ZenPharos and I do asymmetrical loading to add a stability element to an exercise, but at that point, you are expecting to be a little off balance. Also a lot easier to do with dummbells. Your experience is a variation on the theme of why I use dbs instead of bbs. At this point, I'm strong enough to put on enough weight to hurt myself with the bar.

That said, good for you getting there and better yet for hitting it during lunch. That's a good option if you can do it.

The shirt doesn't look to fit badly in the pics. I'm having a hard time now b/c I don't have the belly to fill most XL shirts, but my shoulders are too broad (and arms too long) for a lot of the L shirts. Other than wearing a lot of sleeveless shirts (size L), I'm just going to have to wing it. Present number of sleeveless shirts: 0. Number of sleeveless shirts that I plan to buy: 0 (not good for work). I'm sure that a little more slack will develop over the coming weeks.

bd

Bill, I hope you can forgive me replying in this way, but I'm short of time and I'm very keen to give you a repsonse.

First off, I think it's pretty cool to be able to trade posts like this. Thanks again to John Stone.
Yes indeed. At somepoint I must write to Mr Stone and thank him. I feel a bit rude using this forum never having acknowledged what an inpsiration both he and the forum has been.

I should go further and say that I have read the online journals of everybody who posts here regularly. I have taken a great deal from each of them. I only wish I could find the extra time to drop into their journals and tell them so, because what they have achieved is fantastic.

You may not be where you thought you would be at this point - probably because some blowhard from the US suggested that you start lifting - but it leads to more sustainable results.
Take a bow, blowhard. :lol: :tu:

You have helped and supported me all along. I can't tell you how useful I have found it to have you do this for me. I just hope you don't get bored reading all the long posts I write. :)

My wife...... I might hate her if I didn't lover her).
A deliberate typo? :lol:

I can't lie. I hope my wife really does find me more attractive. After all, who doesn't want an increased sex life???

...... it is hard getting up at 5:15
Tell me about it. I've spent years doing shift work and getting up at silly times like this. Now I try not to do it unless I REALLY have to.

That said, I may REALLY have to once my wife goes back to work!

Other family members are sort of amazed that I've done this well. ........
Family members can be a critical bunch too. That's got to be a real motivator! I haven't seen my sister in over a year, so I'm looking forward to hearing what she has to say.

......... but also realized that my initial goal of 220 wasn't where I wanted to end. So, I decided on 210, 205 and "one-ninety-anything" as goals. I've hit all of them, but now I want to hold at under 200 - the right way (lose fat, not as much muscle).
The importance of doing it the right way is difficult to take on board at the start. I just wanted to do this as quickly as possible but having given some thought to it, I can see the benefits of losing just one or two pounds each week.

I've just started to consider that now I've started weight training, I may only lose one pound every two weeks. As long as the trend is still there, I can cope with that.

Holding under two hundred for you seems to be the equivalent of me keeping under 14st. It's a bench mark.

From 202 to 195: it's very possible for me to get there. It's also a big challenge to do this by the end of the year for the following reasons: 1) I'm still figuring out my diet - other than the obvious, I'm not sure what hits me in terms of fattening me up. Just started tracking calories with fitday about 10 days ago.
I tried fitday for about a week. It gave me a good idea about how many calories I was eating and this in turn helped me to determine calorie content by judging portion size. Of course this is prone to significant error, but it's good enough for now. If I really start to level out with the losses, I'll reconsider using it.


Mostly good, with some questions and confusion; 2) I have a 200K rowing challenge coming up between American Thanksgiving and Christmas. Row 200k in that timeframe. I've done it every year for the past 5 years. Great Cardio.
Two hundred k's. That would kill me. I'm not a big fan of rowing machines. They annoy me.... because it's so damn tough! :lol: I am soooooooo lazy.

Stop messing around. Work your legs hard with weight - even if it's just body weight.
I know, I know. Saturday. I'll do it saturday. :p


You can use a ball as a bench if you need to, but truth be told, a bench is actually more important. And you can put it up against a wall with a few throw pillows on it. Perfect decor for the lair.
I am never going to get away with having a bench in the house. I'll just have to make do, somehow. Anyone want to adopt an old dragon?

I never wrote a journal. Nor did I ever take pictures. I was so concerned that I would fail, that I didn't want to document that I was really trying. At this point, I really wish that I had.
Would you consider starting one now? It may be just the ticket to get you to 195 before the end of the year.

You'll just need to think of a snappy title. 'Snappy' get it? BigDog...snappy???? Oh, never mind! :p

Sorry to hit you with all this but I'm enjoying it.

Nearly time for my bed now.

Take care Bill

Let me know whether you intend to start a journal. I hope you do.

Harry

I'm having a hard time now b/c I don't have the belly to fill most XL shirts, but my shoulders are too broad (and arms too long) for a lot of the L shirts.

Oops. Didn't see this one yesterday.

You're significantly taller than me, so I can imagine you do have a problem fitting into L shirts. I'm also finding that the XL shirts are too big. I just look scruffy.

Catch you later.

Hello Harry-
Things here are good, and hope all is well wtih you. Thanks for the kind words, but you are the one who has dragged his mule to the gym, not me. I'm only giving advice because I've been almost exactly where you are, and I know how frustrating it can be.

Again, a list of things.
1. Progress: 200.5 this morning. 201.5 yesterday, 201 Tuesday. Probably not a coincidence that I've skipped dessert the past 3 days. . . Cals during this recent bit have been at/around 2500 per day. I'm sort of stunned that I am cutting on this intake, but I'm down 4.5 lbs in 2.5 weeks, so it's pretty clear that I'm OK cutting at that level. Still fighting a bug of some sort, but hopefully that clears up over the weekend.

Started fooling around with a torturous thing called partial reps: After normal bench press work, I put the bench into an incline position, and grab my 50 lb dbs (again, not super heavy, as I don't want to hurt myself) do the top 2/3 of an incline bench press 7x, then do the bottom 2/3 7x. Then cry. Very hard for me. Seems to be effective though.

It's harder to do this right (i.e. try to keep as much muscle as you can when cutting) but the goal for me is to get fitter and leaner. Not just lighter. I would like to be able to see my abs better (you can see that I have them, but there's no clear 6 pack or even 4 abs right now).

Tomorrow is a scheduled off day from lifting for me - and may be an off day alltogether if my cold isn't better. Otherwise, maybe an easy row.

2. Big news: Wife and I bought her a car. The '95 Saab was rusting out. Much happiness. Typo re: wife (If I didn't lover her. . . ) was totally unintentional - but I did see it and thought it was funny, so I didn't edit it out.

3. I repeat. Lift with your legs. Not fun, but builds good muscle to help burn fat. Better abs through leg lifting.

4. If you can't get a bench, that's OK. There are lots of pushup variations (My favorite: get a basketball or soccer ball, and put one or both hands on it to do pushups. Probably every bit as effective as most bench press things. Asymmetrical loading there is very effective).

5. Yep. Even when we are married, we want to impress our women. Gettting fitter has had nothing but good impact on sex life. (Duh - between being a bit more attractive and a bit more confident, what did I expect? No idea. That wasn't an initial concern for me- but the fact that I've become more attractive physically does make me happy, and motivates me sometimes.).

6. Calorie Tracking: Not a lot of fun, but not awful. I'm doing it to learn more right now. I probably won't do it forever, but it's good to have a decent idea of what you eat when you hit a plateau. It's surprising to me but I'm pretty much a 40% carb/30% fat/30% protein without modifying my diet. That said, I'm sure that the tracking process acts as a censor for what you will eat.

7. Family. Love them to death. They drive me crazy. I care about what they think, but only to a point. I'm sure they feel the same about me.

8. A journal: I wish I had started one on day one. I didn't b/c I was really concerned that I would fail, and then I would fail publicly - which I hate to consider. I think it takes a lot of strength to start a journal, and to post pics. They are tremendous learning tools in that they require reflection and honesty among strangers- this is about as safe a place as I've seen on the web. I'm not sure how interesting my journal would be - "Bill tries to lose 6 lb of fat while miniimizing muscle loss" isn't quite as good a title as "It's hanging over the top of my jeans". So, there's nothing immediate, but I'll certainly consider it.

I think maybe my present contributions and comments to your journal add more than using my own as the framework. My aim to be able to help others deal with some of the issues that occur when trying to get fit, and help them deal with it with less anxiety than I did.

bd

Yikes- Glad you are OK.

Of course, sometimes people like ZenPharos and I do asymmetrical loading to add a stability element to an exercise, but at that point, you are expecting to be a little off balance. Also a lot easier to do with dummbells. Your experience is a variation on the theme of why I use dbs instead of bbs. At this point, I'm strong enough to put on enough weight to hurt myself with the bar.

bd

BigDog, let me have your opinion. Something I am noticing -and have always seemd to have- is an imbalance in the strength of the two halves of my body. For example, my right biceps and arms are noticibly larger than my left. When I begin/resume weight training, do you think I should use symetrical weight until they are balanced, or would differently weighted movements (e.g. dumbbell curls and presses) make sense even at the start.

By the way, "The HarryMonkBubble Journal is the single best fitness product on the market today." You can quote me on that.

BigDog, let me have your opinion. Something I am noticing -and have always seemd to have- is an imbalance in the strength of the two halves of my body. For example, my right biceps and arms are noticibly larger than my left. When I begin/resume weight training, do you think I should use symetrical weight until they are balanced, or would differently weighted movements (e.g. dumbbell curls and presses) make sense even at the start.

By the way, "The HarryMonkBubble Journal is the single best fitness product on the market today." You can quote me on that.


IMO start symmetrical with the following caveats:
1.) Use dumbells wherever possible - even for bench press. Bars let you cheat without knowing it - which is really easy if you have a less developed side (most of us do); 2) Focus on form, so you don't cheat to make it easier for the weaker side - even if that means working lighter weights; 3) Equal reps at equal weights. No bailiing out for the weaker side. The muscles will adjust to be able to move the same load.

In theory, this should get things moving towards equality.

IMO start symmetrical with the following caveats:
1.) Use dumbells wherever possible - even for bench press. Bars let you cheat without knowing it - which is really easy if you have a less developed side (most of us do); 2) Focus on form, so you don't cheat to make it easier for the weaker side - even if that means working lighter weights; 3) Equal reps at equal weights. No bailiing out for the weaker side. The muscles will adjust to be able to move the same load.

In theory, this should get things moving towards equality.

Cool. So I have a cheap bench that should work initially, and it will incline in a few positions. I also have some dumbells that I can augment with additional heavier ones as I move along.

Thanks Bill,

I’m certainly glad of your advice. Let’s just say that on some occasions you’ve helped me by kicking the mule in the ass.

You’re weight loss is definitely on that downward trend. I know many people don’t like weighing each day but I confess that I still do. I have settled into a routine which varies very little from one day to the next, in terms of either diet or exercise. So, I believe that the results of the daily weigh-ins are valid. Like you’ve said before, it’s the trend that counts. The odd aberration can largely be dismissed.

Good on you for cutting out the desserts. It sounds like it’s doing the trick.

It’s great that you’ve discovered you can still cut on 2,500 cals. I have read several paragraphs suggesting that rather than there being a specific calorie intake (at a constant activity level) at which you will lose fat, there is in fact a range. I’m not sure about this but it might account for my weight loss last week despite the increased cals? I’m not sure, but if it works, it works.

….. do the top 2/3 of an incline bench press 7x, then do the bottom 2/3 7x. Then cry.
LMAO.

So, what’s the thinking behind these monster exercises?

…but the goal for me is to get fitter and leaner. Not just lighter
Amen to that.


It’s nice to get a new car. Makes you feel like you just want to drive around in it, even though you’ve got no real reason to do so.

Re. the journal. Just a thought but you could start a journal of sorts for yourself. You don’t even have to put it on here. At least you know now that you can do it and that you won’t fail. I’m sure that if you were to start taking pictures you would still be able to track development, not so much fat loss, but more muscle gain.

Some suggested titles:
BigDog – From love handles to Love God.
BigDog’s Basement Transformation
BigDog Kicks Sand In Harry’s Face.

LMAO. No, I’m only kidding.

I’m at work right now, I get off at 10pm, so I could either go to the gym, or I could go home and go to bed. I am tired but I do also need to exercise.

Hmmmm? What to do?

Take care.

Harry.

Of course, sometimes people like ZenPharos and I do asymmetrical loading to add a stability element to an exercise, but at that point, you are expecting to be a little off balance. Also a lot easier to do with dummbells.

Yeah so far I have always loaded a barbell symmetrically unless I'm going to do rows. Even then you sometimes have to put weight on the down side. I once had three 45s on one side of a 45# straight bar and then I straddled it and started to row it. But the unloaded end of the bar came up too - I knew something wrong when I felt it touching my butt. So I put a 5# plate on the other end and that kept it down.

I vote for using the dumbells for most asymmetric load stuff. There are too many ways that barbells force the issue if you get into trouble and dumbells can usually just be dropped if it gets really nasty.

By the way, "The HarryMonkBubble Journal is the single best fitness product on the market today." You can quote me on that.
:tu: :tu: :tu:

There are too many ways that barbells force the issue if you get into trouble and dumbells can usually just be dropped if it gets really nasty.
Yes indeed, as I nearly found to my cost.

If I hadn't done weight training before, I probably wouldn't use a bar unsupervised (for want of a better term). What I did yesterday was stupid but I'm not normally prone to such silly antics. I taught me a valuable lesson though.

Update...

I got home at 1030pm. I didn't feel like weight training and I didn't feel like using the elliptical, the bike or the rowing machine. I didn;t feel like doing anything. But, yet again (and I don't know where I found the will power), I got my runners on.

I didn't feel like running either. I didn't feel like running for 40 minutes(ish) so i discounted the 4.5 mile run. I felt that the mile and a half wasn't enough to class as a workout. So I compromised with a 2.5 mile run.

I did a reasonable time too, which wasn;t bad, as I wasn't pushing it.

Well, it's 2345hrs now, and I have a real opportunity of being in bed before midnight (it will be the first time in about two weeks (I think).

You'll excuse me if I don't proof read this. I gotta hit the fart sack.

Have a great evening guys.

Harry :)

:tu: :tu: :tu:


Yes indeed, as I nearly found to my cost.

If I hadn't done weight training before, I probably wouldn't use a bar unsupervised (for want of a better term). What I did yesterday was stupid but I'm not normally prone to such silly antics. I taught me a valuable lesson though.

Update...

I got home at 1030pm. I didn't feel like weight training and I didn't feel like using the elliptical, the bike or the rowing machine. I didn;t feel like doing anything. But, yet again (and I don't know where I found the will power), I got my runners on.

I didn't feel like running either. I didn't feel like running for 40 minutes(ish) so i discounted the 4.5 mile run. I felt that the mile and a half wasn't enough to class as a workout. So I compromised with a 2.5 mile run.

I did a reasonable time too, which wasn;t bad, as I wasn't pushing it.

Well, it's 2345hrs now, and I have a real opportunity of being in bed before midnight (it will be the first time in about two weeks (I think).

You'll excuse me if I don't proof read this. I gotta hit the fart sack.

Have a great evening guys.

Harry :)

ZP makes a good point. I hadn't thought of it since I don't use a bar, but you can get way too much weight connected to a bar to fool around with asymmetrical loading. DBs only. And carefully at that.

Harry- Good for you getting out tonight. Also good for you in taking it easy. Some is better than none, and if you are really tired, then it's possible to do more harm than good. I guess that's what happens when you wake up at oh-dark-hundred to work out - freshly rested every day when I get at it.

More tomorrow.

Bill

OK- still trying to kill the cold, so I took the day off totally (it's a no-lift day today for me anyway, at the end of a 3 week cycle of 4x/week lifting). This is good. Body is tired. Have had this bug for about 9 days, and worked out throughout. A day off here will help me get over this cold and break the tiredness.

The randomness thing:

I Ate well yesterday, pretty clean and about 2,700 cals. Not a day where I expected anything in terms of loss, but not an expected gain day either. So, I weigh in this morning at 202. This tells me I had a very effective lifting week, or my calorie calulations are off, right?

Maybe, maybe not. I'm chalking this up to randomness in the system. Maybe I ate more sodium than I thought yesterday, maybe there is a less complete digestion than other days, maybe, maybe maybe. Still, a 1.5 lb jump in a day is a little confusing for a simple mind such as mine.

Hi Bill,

I believe that having the stones to take a day off, when it's right to do so, is quite something.

I wonder whether I should have done that a little more myself.

I have taken days off but it hasn't always been right to do so and that kind of thing eats away at me for a while.

It's been a real bitch trying to exercise this week, and I've found it so damn difficult to find both the time and the motivation to do it.

Tuesday night was a classic example. There's no way I should have been lifting at that time of night - while I was as fatigued as I was. That's when I needed to gather the courage to defer the training.

I know that there is also something to be said for still training despite not wanting to. I guess it's a fine line. With my performance over the past 2 weeks I'll damned if I'm going to let another week slide by.

I'm at work right now, and I plan to hit the gym during my meal break. That's good because it means I won't have to be in the postion of having to decide whether to exercise at 11 o'clock at night.

It's also good because it will also be five straight days of quality exercise.

You're experience with the weight this week has facsinated me because bizarrely enough, I'm having a similar experience. On Sunday I weighed in at 191 and for the next two days I weighed in at 190. Since then I have seen some wild fluctuations. This morning I saw 195. 1 - 9 - 5 !!!!

Five pounds more than Tuesday.

Thinking it through - As opposed to panicking - I wonder whether it's something to do with water? Since returning to work, I've neglected my hydration regime almost completely. I'm drinking either when I remember or when I'm so thirsty, I can't ignore it any longer.

I don;t know whether I'll be able to turn this around by Sunday, but I'm not going to cry if I can't.

I'm sorely tempted to follow your example with nutrition tracking again. It's a while since I've done it and just because my approach to nutrition worked once, it doesn't mean it's still valid now.

I hope you're not eating right now but.... I know that one of the fluctuating factors for me is my 'regularity'. I hope I don;t have to draw any pictures here, but my 'movements' are not regular as clockwork.

In otherwords, I can't always be at my lightest first thing in the morning when I weigh.

Food for thought. Or maybe not! LMAO :lol:

What a good way to start my weekend. My first week back at work is now at an end, and, I’ve put in some good quality exercise every day. Yep. I managed to get to the gym and hurl some iron around this evening.

Today was arms and back. I’ve increased most of the weights slightly and my form continues to improve. The only weight I dropped this time was on the concentration curl, and that was in the interests of making sure I got the form right. Everything else went up.

Five out of five. No days missed. That just leaves me to get some training in tomorrow and, Bob’s your uncle, Fanny’s your aunt, I’ll have sewn up the whole week.

I got more sleep last night and I’m feeling really good!

Yeah baby!!!!!!!

Hi guys,

Just a really quick update here.

I’m sorry to make you look at these pictures because it’s not a nice sight.

It’s still hanging over the top of my jeans BUT less than before.

It’s difficult to exactly reproduce the first picture I posted here, but I think I’ve got close enough.

Harry

ps the pic on the right should be dated 27 Oct not 22 Oct. I can't be bothered to change at the moment. :D

http://uk.geocities.com/monkbubble@btinternet.com/Fit/Comparebelly.jpg

Hi guys,

Just a really quick update here.

I’m sorry to make you look at these pictures because it’s not a nice sight.



Well I disagree. VISIBLE, TANGIBLE improvement IS a nice sight.

I know what you mean though. Even though I have trouble seeing the progress sometimes, it is probably because of the filter I have placed on myself. Tommorrow is a weigh day. I will also be taking measurements, and hopefully a photo. My last photo is from August 20. It will be interesting to see what the scale, the photo, the measurements, and my perception all say about the progress.....

Take care HMB

Huge difference. Especially considering the fact that you are sitting in those pics. Great progress. Keep it up - a little at a time.

I'm starting to think that weight is more random than I thought. Took Friday and Sat. off- other than playing golf with a friend of mine (we walked, as usual, so there is some exercise there. But Friday some old friends came into town. Ate burritos and drank about 5 beers, a few pieces of Halloween candy, etc. Yesterday, eggs for breakfast, sweet potato fries with lunch, dinner with sister and her family consisting of Pizza, and 3 glasses of wine. A few pieces of Halloween candy when we got home. It had the look of a lost weekend.

This morning- 201.5 - not a big loss by any stretch, but given the quality of my diet this weekend, I'm amazed that there is any drop whatsoever. I am really starting to wonder if I'm not eating enough.

Anon- glad to hear that things are continuing to progress. Make the form right, the weights will come.

It’s Sunday again.

That means it’s weigh-in day.

The scale says 192.

That’s up one pound on last week.

Four weeks ago I was 192.

In four weeks I’ve lost no weight but there may be some evidence that I’ve lost fat.

These are my measurements from four weeks ago compared against those taken this morning:

http://uk.geocities.com/monkbubble@btinternet.com/Fit/measure1.jpg

The tape can lie as well as the scale but I’ve always taken the measurements at the same time of day and to the best of my ability I haven’t cheated by sucking in my gut.

After looking at those figures, I then went on to make a comparison against those taken three months ago. In that time I’ve only lost eight pounds – less than one pound per week. That must be slow by anyone’s standard?

http://uk.geocities.com/monkbubble@btinternet.com/Fit/measure2.jpg

But I can’t deny, I appear to have lost a lot of fat.

I can see that it’s gone and I can feel that it’s gone.

So, what do I need to factor in to this, to make some sense of my progress?

Age
Does my age count against me? I’ll be 37 soon.

Physiology
I’ve been overweight for about eight years. I imagine my body is happy with what it knows best. Maybe it’s fighting me to get back to that state?

My personal circumstances
I’m a father again for the third time. Sleepless nights, long days, stress.
Back at work after a long period of leave. Changes of routine. Stress of work.
Currently spending a good deal of time updating my finances.
Three months ago, I had only one task for the month – Get fit while losing weight. Now I have other things to do as well.

Exercise
In the early weeks, my exercise consisted of road running only.
I then went on to incorporate other cardio machines.
In the last six weeks I’ve commenced weight training. I’ve gained on my lifts and must surely have put on some muscle?

Diet/Nutrition
I started by mapping my calorie intake.
But I don’t know my current calorie intake.
I don’t eat ‘cleanly’ every day.
But I don’t pig out either.
I take a sensible and moderate approach to what I eat. But it’s all guess work.

It’s difficult to know what’s going on. There are so many factors that I’m sure I haven’t listed. Factors that either I can’t remember, haven’t considered, or don’t know they exist in the first place.

Am I totally satisfied with my progress? No, I’m not. With the work I feel I’ve put in, I feel I should have made more progress.

Am I prepared to go all out to make this happen? No. That sort of approach is not viable for me with my family and work life. The truth is, I just do not want to sacrifice some facets of my living, either short term or long term.

Can I live with the progress that I’ve made? You bet I can. Progress is progress and as I’m not going at this one hundred percent and I am pretty much living the lifestyle I’ve been looking for, I can’t complain too much.

Considering I am still losing fat, I eat well, sometimes eight times a day. Sometimes totally clean. Most times mainly clean, barring one or two sweet treats. And some days (very infrequently) only two of my meals are clean.

I know for sure that there’s more can do in this area.

I’d really like to speed things up a little now. Not ridiculously, but I’d like to lose a pound a week, every week. I don’t think that’s too much to ask of myself.

Stepping back for a second and grabbing some perspective….. I suppose I can’t be doing too badly if I’m losing fat AND putting on muscle at the same time. Perhaps I just need some fine-tuning? I suspect the first place to look, is at my diet.

You know I’m extremely pleased with the way I’ve recently taken stock of my finances. I’ve saved myself a great deal of cash by looking at my situation in detail and making changes. It’s been a real distraction – and it will continue to be, because I haven’t finished yet. But it has been worth the effort.

My approach to my fitness and weight loss could stand to be scrutinised again to the same sort of degree I’ve applied to my fiancés, just to make sure I’m getting the most out of my time and effort.

To that end, I plan to take stock of what I’m doing over the coming week and come up with a fresh plan of action to take me up to Christmas. I will of course continue to train and eat properly but I’ll divert time from elsewhere to get back on track with what I’m trying to achieve here. Nothing drastic, just some tweaks, but a fresh look none-the-less.

Kind regards to you all.

Harry.

Hi Bill,

Despite what I said in my post above. I'm still going with the 'little at a time' approach. I'm just looking to squeeze just that little bit more out.

I'm not at all concerned about the fact I've put a pound back on. I've gathered enough from you to know that it may well be a combination of fat loss and muscle growth.

I do want to make some changes though. Just minor changes.

My whole approach needs a good look over to see where I can tighten things up. I'd like to lose a pound a week basically, and I think I know how I can do it.

As far as your loss is concerned. Well done! It's good motivation for me to hear that you're progressing nicely.

It's good to know that you're still firmly living in the real world and doing real world things.

I'll catch up with you later.

Harry.

Harry- not much time right now, but read on for a moment.

Your circumstances have not been ideal for establishing a routine. Nor for making additional changes. By your own count, you have missed weeks at a time - all for good reasons, but your body doesn't really care about the justifications and balances that you have to make as a functioning human being.

If you have been lifting, then you have put on some muscle. That offsets some of the fat losses. It's possible that you have hit a little plateau. IMO, your progress may not be as fast as you would like, but it's a pretty hard task to go through all of the changes that you have made of late, and been able to establish a routine.

So, your plan of taking a deep breath is a good one. Look at things honestly, and pick out the glaring weaknesses. One thing to remember here, progress is not linear, sometimes it's a step function.

Pick one thing about your diet, and one thing about your workout that you think could use improvement, or set objectives, and try to accomplish them. As a matter of fact, I'll do this with you if you want. Every 2 weeks, add another one. We'll figure out the rules as we go along.

What say you?

Well I disagree. VISIBLE, TANGIBLE improvement IS a nice sight.


Thanks Anon.

That's good to hear. It ain't easy posting up pictures like that.

I chose that particular position for the picture because it was one of the most annoying of the physical effects of being fat. I have always hated the feeling of my gut hanging over my waistband.

I also chose that position for the picture because it is unflattering and it is nigh on impossible to hide the fat. I find that with most of the other poses it is fairly easy to disguise the lard.

I won't be able to cheat with this. When my belly stops hanging over the top of my jeans, I'll know I'm there.

Looking forward to reading your update.

All the best.

Harry.

What say you?

I say YEAH.

Allow me to start.

Tomorrow I'm going to address my hydration. I've let my discipline slide with this since I've been back at work. My lack of water bottle is the main sticking point for me. Tomorrow I'm going to get myself a water bottle and use it at work.

I gotta get my ass to bed now (sorry, no mule picture tonight :d_wink: ), but I'll check in first thing tomorrow.

Thanks BigDog.

See ya.

Harry

Tomorrow I'm going to address my hydration. I've let my discipline slide with this since I've been back at work. My lack of water bottle is the main sticking point for me. Tomorrow I'm going to get myself a water bottle and use it at work.



Great idea! You will feel much better. I bring 3 quart Nalgene bottles every day and usually need to refill at least 1. :tu:

Excellent- your hydration is a really good one.

For me, I will do the following:
1. A cardio session to end each workout - it may be short, but if it is, it will be intense (HIIT). This will help with the preparation for the 200k rowing coming up - my focus on weights has left me feeling a little less aerobically capable for longer rows.

This could also be due to the fact that a) I'm 42 lbs lighter than I was at this time last year, so I have lost some leverage; and/or b) I generally hit the erg after I lift, and am already tired. Plus, recovery from lifting takes a day or two, so I may not have had the muscles ready to go - even if the heart and lungs are.

2. I will no more than 3 protein bars per week. They are a good snack, but are supposed to be a good substitute, not part of the regular diet. More apples and some cottage cheese will do the trick even better.

So those are my two items to start. Obviously, there may be reasons to change, but lets see how this goes.

bd

In four weeks I’ve lost no weight but there may be some evidence that I’ve lost fat.

The tape can lie as well as the scale but I’ve always taken the measurements at the same time of day and to the best of my ability I haven’t cheated by sucking in my gut.


Remember that part about VISIBLE, TANGIBLE evidence? I am no expert, HMB, but it seems to me this equation may explain what is going on, based on the data you have presented:
Increased Muscle - Some Fat = consistent weight + better health + improved appearance



After looking at those figures, I then went on to make a comparison against those taken three months ago. In that time I’ve only lost eight pounds – less than one pound per week. That must be slow by anyone’s standard?


Wellllll, I think, taken over a period of time, losing one pound per week for your body is almost ideal. That is just one man's opinion.


But I can’t deny, I appear to have lost a lot of fat.

I can see that it’s gone and I can feel that it’s gone.


Yup.


I’d really like to speed things up a little now. Not ridiculously, but I’d like to lose a pound a week, every week. I don’t think that’s too much to ask of myself.

....

To that end, I plan to take stock of what I’m doing over the coming week and come up with a fresh plan of action to take me up to Christmas. I will of course continue to train and eat properly but I’ll divert time from elsewhere to get back on track with what I’m trying to achieve here. Nothing drastic, just some tweaks, but a fresh look none-the-less.
Harry.


I was thinking a similar thing. For example, I know there are holes in my nutrition plan. The holes are due to my level of commitment and circumstances. I have created a workable long term solution, that will allow me maintain a healthy life, but I think there can be periods were I adopt a 'more perfect' plan short term. It may make sense to implement a 2 week 'zero tolerance' eating period. Just something I have been thinking about especially with the Holidays coming.

Cheers Harry, you are doing it.

Great idea! You will feel much better. I bring 3 quart Nalgene bottles every day and usually need to refill at least 1. :tu:

Hi Travis,

One thing I'd forgotten about the properties of water, is the way it helps to cut my appetite. With the way my eating habits have changed I feel full even though I eat half of what I used to at a sitting.

The water just helps to fill my belly even more and convinces me that I can't possibly stuff any more food into my pie hole. :)

I'm sure the water also aids digestion too - but I'm only guessing.

Excellent- your hydration is a really good one.

I did it. Well, partly anyway. I went out looking for a water bottle this morning. I couldn't find one the right size so I just bought bottled water instead. I think I can claim that as a done deed for today. Now I just need to continue with it. I'll report my progress (a micro report!).

A cardio session at the end of each work out? Now this is where you'll need to enlighten me. I've read much about not doing cardio and weights within eight hours of each other - so other than warm ups lasting only five or so minutes, I've kept cardio and lifting to different days.

Even though I've read up on it, I still feel ignorant to the facts. I'd be very interested to hear your thoughts on this matter. I only ask because, I'm working late shifts this week, which means I should be able to go to the gym in the early evening. I have been considering going for a quick mile and a half run each evening as well.

Is a protein bar close to being a supplement? Or is it actually really just a substitute rather than a supplement? Why would you need to reduce your consumption? Are they bad for you in high volumes?

So many questions. Sorry.


So if the water is my first thing to tackle this week, can I say that my second thing is the overhaul of my plan? Or is that not 'real' enough?

Have you sorted out the rules yet? lol

One thing I'd forgotten about the properties of water, is the way it helps to cut my appetite. With the way my eating habits have changed I feel full even though I eat half of what I used to at a sitting.

The water just helps to fill my belly even more and convinces me that I can't possibly stuff any more food into my pie hole. :)


I think this is a key for me. I do not like to rely on 'tricks', but one 'trick' I often try is to drink a glass or half a glass before my meal. Maybe even 10 minutes before. A, it is plain good for you, and B, It does curb the appetite a little. I also try to drink a glass with the meal of course.

Increased Muscle - Some Fat = consistent weight + better health + improved appearance
I like the idea of that. I suppose I believe it's happening, it must be... I lift more and the tape says I've lost inches.

Even though I've been doing weights for 5 weeks now, I'm still finding it difficult to let go ofmy initial concept which was, that I'll measure my progress by weight loss, until I get to a certain weight, at which point I'll start weight training.

I'm nowhere near that 'certain weight' right now so my mind tells me I should be lighter than I am.

Maybe I could pull off an amazing feat and stay at 192 pounds for the rest of my transformation? LMAO.



........but I think there can be periods were I adopt a 'more perfect' plan short term. It may make sense to implement a 2 week 'zero tolerance' eating period.
That sounds like an interesting notion. I know what you mean. As I continue to live the big plan, the little parts of my plan can sometimes get forgotten about.

A prime example is my hydration.

I like the idea of a challenge within a challenge. It gives me something fresh to think about and puts a new perspective on what I am (we all are) trying to do.

Thanks for the supportive words. I know that no one here would bullshit anyone else, so if you guys are seeing results then they must be happening.

Are we our own worst critics? :)

Have great day Anon.

Harry

I did it. Well, partly anyway. I went out looking for a water bottle this morning. I couldn't find one the right size so I just bought bottled water instead. I think I can claim that as a done deed for today. Now I just need to continue with it. I'll report my progress (a micro report!).

A cardio session at the end of each work out? Now this is where you'll need to enlighten me. I've read much about not doing cardio and weights within eight hours of each other - so other than warm ups lasting only five or so minutes, I've kept cardio and lifting to different days.

Even though I've read up on it, I still feel ignorant to the facts. I'd be very interested to hear your thoughts on this matter. I only ask because, I'm working late shifts this week, which means I should be able to go to the gym in the early evening. I have been considering going for a quick mile and a half run each evening as well.

Is a protein bar close to being a supplement? Or is it actually really just a substitute rather than a supplement? Why would you need to reduce your consumption? Are they bad for you in high volumes?

So many questions. Sorry.


So if the water is my first thing to tackle this week, can I say that my second thing is the overhaul of my plan? Or is that not 'real' enough?

Have you sorted out the rules yet? lol

Another in the soon to become famous "List replies" . . .
1. Cardio after lifting. Of the thousands of debates on these forums, I think this one might be one of the least consequential for most of us. Until you get into very long post-lifting cardio sessions (45 min +), I don't see it being a big issue. I don't really have time to split workouts into 2x per day sessions - as it it, I get up really early anyway. The fear is that it causes you to sacrifice muscle. Some people here don't do cardio at all - and have had great results - because of this concern (and maybe because they just hate cardio).

Personally, I've had really good results with doing it a few times per week. It's also how I acutually use my body - for the sports I play, you need both, so I like to work both. Plus, cardio is just flat out good for you. Also, I need to get ready for the 200k challenge.

What I do on lifting days is pretty short and intense - 15-17 minutes. But it really is very hard. Longer sessions 35-45 minutes on non lifting days. More for time consideration than anything else.

I think that 90% or more of the concerns can be alleved simply by getting some protein in you immediately following the cardio. So after working out, I drink a Whey shake with about 40g of protein in it. Sometimes with dextrose as well, though I'm going to drop that for the moment to see if it makes any difference for me. I'm not sure if it does or not.

Not causing a lot of muscle catabolism in me so far. If it does, I'll reconsider.

2. A protein bar is considered more or less a snack. I am on an eating 5-6 times per day program, and a bar counts as one of those times. Typically has a lot of whey in it, which is good. Some also have a lot of sugar in them - which is bad. I file them in the "better than nothing, but better to eat whole food" category. So, at lunch I purchased some cottage cheese (lots of protein in there) and apples for snacks this week. (I also ate a gigantic burrito salad, with lots of fresh stuff in it, and some black beans. About 800 cals at lunch, but lots of good nutrients and veggies in there as well.)

3. Water is good. The key is to fill and empty the bottle a lot. I use a 1 liter bottle, and generally drink at least 4 per day (after working out, I need it).

4. Revamping the plan is good, but it doesn't seem like a tangible step. What are you going to do to implement it? IMO, the change in the workout should involve some action other than just thinking (not that thinking isn't important, but it should be a more physical thing).

But, I'm not the universal dictator here, so I'm flexible.

2. A protein bar is considered more or less a snack. I am on an eating 5-6 times per day program, and a bar counts as one of those times. Typically has a lot of whey in it, which is good. Some also have a lot of sugar in them - which is bad. I file them in the "better than nothing, but better to eat whole food" category. So, at lunch I purchased some cottage cheese (lots of protein in there) and apples for snacks this week. (I also ate a gigantic burrito salad, with lots of fresh stuff in it, and some black beans. About 800 cals at lunch, but lots of good nutrients and veggies in there as well.)


Hey Big Dog, is there a protein bar you prefer?

I rely on them too much as well. I probably use 4-5 a week as well. More acurately, I guess what I use are balanced bars, one of which IS the 40-30-30 BALANCE bar brand. I would like to get that down to 2 or 3 a week, but would also like to know which you consider the best.

Hey Big Dog, is there a protein bar you prefer?

I rely on them too much as well. I probably use 4-5 a week as well. More acurately, I guess what I use are balanced bars, one of which IS the 40-30-30 BALANCE bar brand. I would like to get that down to 2 or 3 a week, but would also like to know which you consider the best.

I like the Balance Bars, as well as the EA Carb Control bars (which are available at a lot of the big box stores). Mostly it's a matter of taste to me.

FWIW, I'm not trashing bars. They are a lot better than a vending machine given snack, but not as good as real food. Hence, my attempt to get more real food into my office snacks.

bd

Tomorrow I'm going to get myself a water bottle and use it at work.

Hydration is huge. I couldn't work out anywhere near as much without bottles of water; I usually do two liters per workout.

I like the Balance Bars, as well as the EA Carb Control bars (which are available at a lot of the big box stores). Mostly it's a matter of taste to me.


Agree 100%. (On taste, i prefer Zones, I just think they have much more bad carbs than BALANCE bars.)


FWIW, I'm not trashing bars. They are a lot better than a vending machine given snack, but not as good as real food. Hence, my attempt to get more real food into my office snacks.

bd

Agree 100%.

But, I'm not the universal dictator here.
LMAO.
Right. So how about this.....

This week Monday to Saturday inclusive, I'll put in one run of 1.5 miles each night. This is over and above what I've been doing recently, so it may help to speed up my progress again. I consider this a tweak of the plan rather than a fundamental change. I'll treat it as an experiment and see how it goes.

I'll continue with the weights too.

Summary:

1. Hydration - 4 litres of water each day
2. Six 1.5 mile (High Intensity style) runs this week.

Waddaya think?

Hydration is huge.
You know, I've never been truly convinced on the merits of drinking so much water. I guess I don't know enough about it to make comments like that.

Maybe next week I'll take some time out to research it. Until then I'll make sure I take in 4 litres each day and see how that goes for me.

....Actually, while I'm at work it can be a problem. It's not always convenient to go when I need to go, if you know what I mean?

Thanks Zen.

:)

Have some of this:

Gym today - Chest and Shoulders

Increased the weights on all my lifts. Yeah!

Although the following did not constitute my biggest increase in weight, it was the most satisfying - because it was the most difficult....

....I managed to push out 3 sets of 8 Inclined DB press at a weight of 22.5kg (49.5lbs).

Five weeks ago it was 3 sets of 8 at 15kg (33lbs).

My biggest increase came with Upright Rows. Since last week, I raised 5kg(11lbs) to 30kg (66lbs).


Mile and a half road run - 10:06. I stomped all over my previous best time of 10:23 (18th Sept). Just as a reference my first timed mile and half on the 26th July was 12:28.

I can't lie. I wanted to stop running so badly, but I pushed myself. I was especially pleased because the roads were wet and the leaf litter made it slippery under foot.

My eating has been absolutely top notch today and my hydration has been right on the money.

I can go to bed happy. Very tired - but happy.

Goodnight folks. Thanks for all the chat and support. I believe it really helped me to achieve today. :tu:

Stay safe.

Harry.

LMAO.
Right. So how about this.....

This week Monday to Saturday inclusive, I'll put in one run of 1.5 miles each night. This is over and above what I've been doing recently, so it may help to speed up my progress again. I consider this a tweak of the plan rather than a fundamental change. I'll treat it as an experiment and see how it goes.

I'll continue with the weights too.

Summary:

1. Hydration - 4 litres of water each day
2. Six 1.5 mile (High Intensity style) runs this week.

Waddaya think?

As universal dictator (heh- I love that :D )**, I give you the authority to substitue a non-impact cardio substitute for any of the runs, so you don't get hurt due to bad weather and slippery leaves, and so you don't get sore knees etc. I do this with the caveat that you have to push yourself with the same intensity as you did tonight.

The point is simply that doing this doesn't do any good if you hurt yourself in the process. That sort of defeats the purpose.

Sounds like a good day. I also had a good one - no food bars, just whole foods today. Back to 200.5 this morning. Interesting to see how (if) a really good lift this morning (followed by a hard cardio session) puffs me up at all. . .

** This reminds me the old joke where a guy, in the presence of his buddies and his wife is discussing authority over the household and says "I'm the king of this castle - right Honey?". Truth be told, the adults are the servants once they have kids. . .

I think this is a key for me. I do not like to rely on 'tricks', but one 'trick' I often try is to drink a glass or half a glass before my meal. Maybe even 10 minutes before. A, it is plain good for you, and B, It does curb the appetite a little. I also try to drink a glass with the meal of course.

Oops. Missed this one yesterday.

Water is now the only thing I drink with a meal. It's a long long time since I let a soda anywhere near my face hole. It's funny but I swear those things are addictive. I gave them up around the time I started all this back in July. For the first two weeks I had cravings for soda. But now, nothing at all. I couldn't care less if I never drank one again.

Funny the way things work.

Other than water, I drink tea or coffee and I have the occasional sports drink. But it is mostly water now.

I know what you mean about 'tricks', I'm keen to avoid them too, I wouldn't want to use water as a long term method of staving off hunger or filling my belly after eating, but in the short term it works.

As for beer!!!! It must be SIX MONTHS since I drank some beer...and don't hate me for saying this.... but I don't miss that either!

*Runs Away*

As for beer!!!! It must be SIX MONTHS since I drank some beer...and don't hate me for saying this.... but I don't miss that either!

*Runs Away*

Oh, I don't hate you, I just question your, ummm, manhood? :lol: More power to you for keeping the eating and drinking clean!

(I had 182 calories worth of Brew on Sunday ..... which is better than 1082....)

Hiya BigDog,

It was odd yesterday, but about halfway through my run, I lost about a minute and a half. I mean, it was almost like I fell into a trance. I can't even remember putting one foot infront of the other and I don't recall feeling tired or out of breath - and I certainly was both of those things.

Crikey, I hope I wasn't abducted by aliens and experimented on!!

I shall obey the orders of The Great Universal Dictator - Hey, you know what? We need an official salute!!!! LMAO.

I'm glad you let me off the road running. I felt sore this morning! Fortunately the discomfort has eased so I'll probably plump for another road run tonight. It's nice to know that I can use the less impactive methods if I need to though. :tu: The truth is, I was too blinkered to even consider low impact as an option. So I truly am glad you said something.

I weighed again this morning - same time as every other day - the scale said something different and unexpected yet again. I'm telling you, there's something in my alien abduction theory.

BTW No offence meant to anyone genuinely abducted by aliens. :p

So, 200.5 this morning. Looking good for the end of the weekend then?

Well done on the 'no food bars'.

I'm really crossing my fingers for you for the 200 or even sub 200 this week. But I'll say no more because I don't want to jinx you.

Slave is right. The central theme of my life is children. I remember the days when I used to take lie-ins for granted. They were good days. Now I seem to be a walking handkerchief for my children to wipe their dirty noses or grubby hands on. LOL.

Wouldn't change it for all the world though ;)

I still have to go to the gym and put in a long cardio session. And I still have to do a mile and a half. I need to let my tuna salad digest first though.

I'll be around for a while still, but after the run I'll pop back and do a mini update.

:mad: :mad: :mad: :mad: :mad:

RIGHT! THAT'S IT!

I CHALLENGE YOU TO A DRINKING CONTEST AND AN ARM WRESTLE!

:lol: :lol: :lol: :lol: :lol:


.... I just question your, ummm, manhood? :lol: :claplow:

Hiya BigDog,

It was odd yesterday, but about halfway through my run, I lost about a minute and a half. I mean, it was almost like I fell into a trance. I can't even remember putting one foot infront of the other and I don't recall feeling tired or out of breath - and I certainly was both of those things.

Crikey, I hope I wasn't abducted by aliens and experimented on!!

I shall obey the orders of The Great Universal Dictator - Hey, you know what? We need an official salute!!!! LMAO.

I'm glad you let me off the road running. I felt sore this morning! Fortunately the discomfort has eased so I'll probably plump for another road run tonight. It's nice to know that I can use the less impactive methods if I need to though. :tu: The truth is, I was too blinkered to even consider low impact as an option. So I truly am glad you said something.

I weighed again this morning - same time as every other day - the scale said something different and unexpected yet again. I'm telling you, there's something in my alien abduction theory.

BTW No offence meant to anyone genuinely abducted by aliens. :p

So, 200.5 this morning. Looking good for the end of the weekend then?

Well done on the 'no food bars'.

I'm really crossing my fingers for you for the 200 or even sub 200 this week. But I'll say no more because I don't want to jinx you.

Slave is right. The central theme of my life is children. I remember the days when I used to take lie-ins for granted. They were good days. Now I seem to be a walking handkerchief for my children to wipe their dirty noses or grubby hands on. LOL.

Wouldn't change it for all the world though ;)

I still have to go to the gym and put in a long cardio session. And I still have to do a mile and a half. I need to let my tuna salad digest first though.

I'll be around for a while still, but after the run I'll pop back and do a mini update.

Personally I like "Supreme Universal Dicator." For convenience, we can use "SUD". It has a very Mao-ist feel to it. Either that or Star Trek. Salutes shall consist of the offering of meaningful amounts of cash (as a fellow parent, you can understand the signifcance of this salute). That said, there is nothing like it in the world, and nothing that I would trade for the experience.

Running is great when it pulls you in like that. It can be very enjoyable. That said, use the lower impact as a complement to it. It prevents the type of injury that can take months to heal properly.

The SUD is at 200.5 this morning. No worries on that. Still down 4.5 lbs from October 10, and have done it while lifting hard and eating well. The key is not just getting there, but staying there. But, to stay there, you have to get there.

This will be the hard part for me. Especially with the Holidays coming up (sniff, sniff. . . I might smell a goal of not gaining any weight during the holidays). We shall see. That's a big challenge.

Personally I like "Supreme Universal Dicator."

ROTF

You know I've been laughing about this all evening.

"Supreme Universal Dictator"... It's been nagging away at me for a few hours now.

I was trying to think how a Supreme Universal Dictator might look.

You know what else? I think I've got it now......

Ladies and Gentlemen allow me to present our most exaulted overlord, his highness......
The SUPREME UNIVERSAL D-I-C-T-A-T-O-R, BIGDOG!!!! (http://uk.geocities.com/monkbubble@btinternet.com/Fit/bigdog.jpg)

:spaz:

ROTF

You know I've been laughing about this all evening.

"Supreme Universal Dictator"... It's been nagging away at me for a few hours now.

I was trying to think how a Supreme Universal Dictator might look.

You know what else? I think I've got it now......

Ladies and Gentlemen allow me to present our most exaulted overlord, his highness......
The SUPREME UNIVERSAL D-I-C-T-A-T-O-R, BIGDOG!!!! (http://uk.geocities.com/monkbubble@btinternet.com/Fit/bigdog.jpg)

:spaz:
:lol:

That's too funny. Where the hell is that from.

Yeesh, I can't imagine wearing the collar on that. Looks very hun-ish. Not very SUD-dy. I prefer shorts to high stiff collared bathrobes. That looks too religious. I'm not pious, just an egomaniac.

It's hard to pick out a title, and yet this is consistent with my life (no kidding, at work I have 2 business cards, in case we don't want someone to know that I'm a lawyer). Art imitates life without knowing it.

Been drinking enough water?
I hammered through my cardio this morning. Tomorrow is a 10K erging, so I will finish with cardio (and start and middle as well).

That guy has great eyebrows. I want that.

Maybe I'll start doing Eyebrow crunches.

Still laughing at this whole concept.. . .

Where the hell is that from.


We'll leave it open for guesses.

Whoever gets the correct answer wins a prize....

...A sponge bath from AnonIMust!!!

LMFAO

:lol:

Right. I gotta get my run on.

Back soon.

We'll leave it open for guesses.

Whoever gets the correct answer wins a prize....

...A sponge bath from AnonIMust!!!

LMFAO

:lol:

Right. I gotta get my run on.

Back soon.

Ming the merciless

Ming the merciless

Damn I should have read the prize before answering.

I needed a new avatar anyway. . .

BD's avatar. Too good.

Damn I should have read the prize before answering.
At least nobody else won.

At least nobody else won.

whew, good point.

Whoever gets the correct answer wins a prize....


I'm back. I'm back.

My guess....

Ming the merciless.

Did I win?

Ming the merciless


Aww. Shoot!

:(

The SUD is at 200.5 this morning. No worries on that. Still down 4.5 lbs from October 10, and have done it while lifting hard and eating well. The key is not just getting there, but staying there. But, to stay there, you have to get there.
I know you must have worked hard. Onl7y when you embark on something like this do you realise that it ain't as easy as it looks.

I salute you on your accomplishment!

Doh!

Strike that. I don't salute you. That's right, I don't salute you. I can't afford it. Hahaha.

I prefer shorts to high stiff collared bathrobes
LMAO

I'm not pious, just an egomaniac
ROTFLMAO

at work I have 2 business cards, in case we don't want someone to know that I'm a lawyer
Blimey! Who would you want to tell? Sounds like you wasted your money on at least one set of cards! :lol:

Sorry, I couldn't resist. Tee Hee Hee. Juvenile I know, but it made me laugh, and that's all that counts. ;)

Damn I should have read the prize before answering.
I'm not even going to allow my mind to drift there.

Congratulations on winning. You can collect your prize anytime you like.

Hahaha.

BD's avatar. Too good.
Yep. That is a good one.

Now who want's to be Flash Gordon?

:lol:

Update....

I'm all watered out. I've had another good day with the hydration and the eating has been on plan as well.

Two days in a row. I could be on a roll here!

Managed 40 mins on the elliptical - ten more than usual. Did that at 8pm. Bit concerned about the short space of time between that and my run. Went for that just after 11pm. No real surprise that I didn't get anywhere near last night's time. I ran the 1.5 in 10:38 this time. WAY OFF. It's all relative though. I still pushed hard and my performance must surely have been influenced by my long elliptical session only a few hours earlier.

Gents, you've really cracked me up this evening. Thanks for the laughs.

I am going to sleep well tonight.... when I've stopped laughing about the SUD.

Best stretch on a thread that I have been involved in. Very funny stuff.

OK- feel free to hit me with lawyer jokes, that's fine. I work at a startup company, and spend about half my time being a lawyer. The other half is on JSF forums.

SUD is at 201 this morning. I presume this is a little extra muscle or unprocessed food or water. I've eaten really well the past few days, and worked out hard (I have some soreness in my back - good soreness, not injury pain - from some of the bent over rows of yesterday).

As with the promises, I did my cardio today, and don't have enough peanut butter for my english muffin this morning (Harry - in England, are english muffins just called muffins? Just curious). So I'm lining up a food bar.

Have a good one - that was waaaay too much fun yesterday.

bd

Best stretch on a thread that I have been involved in. Very funny stuff.
Oh boy. You're not kidding. I nearly fell off my chair when I saw your new Avatar. There must be something wrong with me because I'm still laughing about it today.

My weight seems to have levelled out. Not so many wild fluctuations so far this week. My routine has been much better and that must have helped.

I'm going to say it... I expect to lose weight this week. Even if I gain muscle, I still expect to lose weight. The extra runs in the evening are hard, both physically and mentally. My diet has been really good. I have not eaten any crap. My pants feel loose and I feel like I'm on a roll.

Let's face it. If I can't manage it this week with all the extra effort I'm putting in, there's no hope for me and I might as well give up.

Why the hell would I put this extra pressure on myself? I like to achieve. I guess after all these years I know what I need to do to fire myself up.

As you identify, you can't read too much into the SUD's 201 this morning. I've been thinking that unprocessed food probably accounts for a lot of the fluctuations we see.

English Muffins. lol. Yes, they're just called muffins. Hahahaha.

Good on you, for doing the cardio and hitting the weights hard. I need to hear that you're going for it. It helps to keep me on track.

I'm heading out the door for work soon. I'll get some lifting in today and round off with another 1.5 at some stupid hour of the day.

Keep laughing, it's good for you, apparently.

Harry.

Harry & BD:

Harry & BD:
:claplow:
:bow: :bow: :bow:

:lol: :lol:

Clearly, I'm not worthy. Seriously, that takes the cake.
Too funny. I can't even process it at this point.

I'm going to say it... I expect to lose weight this week. Even if I gain muscle, I still expect to lose weight. The extra runs in the evening are hard, both physically and mentally. My diet has been really good. I have not eaten any crap. My pants feel loose and I feel like I'm on a roll.

Let's face it. If I can't manage it this week with all the extra effort I'm putting in, there's no hope for me and I might as well give up.

Don't even start talking about quitting if this week doesn't work out for you. I suspect that you are joking. The hardest part of building a house is getting the foundation right. After that, everything is easier. That said, laying the foundation is slow, and the work requires diligence and attention.

If this is a lifelong change, we are still digging the foundation at this point. The goal is to get something really solid, upon which your health will rest.

Weight and fat aren't the same thing (as mentioned before). Your clothes continue to loosen, and you feel good. Those matter more than the number on the scale.

That said, I'd bet you show some progress. But quitting if it doesn't work out is not acceptable.

SUD

Harry & BD:

Waaaaaaaaaaaaa hahahahahahaha!

Oh man, I'm crying here!

:claplow: :claplow: :claplow:

Careful. You might start something with this. Hehehe.

I suspect that you are joking.

Eeek!

Totally joking.

My apologies for that. When I wrote it I thought the sarcasm might jump a little higher off the screen. My fault entirely, I needed to add some emoticons!!!

I couldn't go back now, I've come too far. While I was on the elliptical yesterday, I was daydreaming about what I might get to look like... eventually. I liked the image. The image also fits with a job (or rather a post) I'll be looking to take up in the next few years, once the position becomes vacant.

It isn't essential to be lean and mean for the post, but, if I'm to carry it off with any credibility, it would benefit me enormously to be fit and lean.

I'm having a strange week with daydreaming and trances!!

Again, apologies for that. I do expect to see a weight loss this week, and I expect that weight to be fat.

I suppose I was trying to express how much effort I've been putting in over the last few days and just got it slightly wrong. Easy to do on these forum thingies.

I feel terrible for making you write all that now. :d_redface

So here's what's on the cards for me for the rest of the day. 7pm (it's 4.30pm now) Gym. Legs today.

11pm Mile and a half run. I'm going to do the road run again. I'm not feeling any ill effects from the running so I'll stick with the road run for now.

I need to eat now. BBS.

The Ming the Merciless avatar is catching on. Check out DGraves' journal. . . .

This is all starting to look very bad.

The Ming the Merciless avatar is catching on. Check out DGraves' journal. . . .

This is all starting to look very bad.

Heh, what do you mean starting to look very bad? I think we are well beyond that point!

Holy sheet. This is just too funny. The Ming thing rumbles on. Hahahaha.

Actually Bill I really like it, I hope you stick with it for a while longer. It's good fun, as long as no one takes it too seriously and actually believes that you believe that you're the Supreme Universal Dictator.

I'll bet you haven't run that one past your wife yet. I expect that you're actually third in line to be the SUD in your house. Lucky you, I'm the fifth in line and poor Anon is sixth in his house (I'm assuming there are no pets at his house). :lol: :lol: :lol:

A good day today. Not a great day, but a good day.

My eating has been just fine. No horror stories there. I felt a need to eat a very substantial meal today. I didn't do it though, I stuck to the plan. I think the extra exercise I've been doing might have something to do with my desire to eat more. We'll see.

I've moved Legs day to Wednesday because having Legs at the end of the week it was too easy to skip it.

Squats
Lunges
Deadlifts
Step Ups
Calf Raises

I stuck with body weight on the lunges. It's a weak exercise for me and I need to build up basic strength there before I use weights.

As I've said before, I've neglected training my legs over the years. Even during my early twenties when I used to do regular weight training, I would only do legs once every three weeks or so.

I hope to make up for that now.

I lifted between 7:10pm and 8:00pm (Including a ten minute warm up on the elliptical - which was maybe too long but I wanted to be sure I was properly warmed up).

The time is only significant because of the extra run I'm putting in each evening this week. Typically I've been running around 11pm, which gives me only three hours to recover.

My run this evening was even slower than yesterday, even though I was confident I was going to beat yesterday's time. I managed 10:40 this time (10:38 yesterday). I'm OK about that though, because I know I was trying hard. The intensity was there, but not the strength or the energy.

I'm going to make sure I drink a good volume of water before I go to bed. I woke up this morning with a hangover. I must have been dehydrated, despite the fact I drank six million gallons yesterday.

Hey BD, did you stick to the 'no protein bars' today?

I'm not getting anywhere near enough sleep so I'm off to bed now. Extra sleep might be the thing I try to accomplish next week?

Anyway. Enough yap from me, I gotta go.

Good night guys.

Harry.

.....
Lucky you, I'm the fifth in line and poor Anon is sixth in his house (I'm assuming there are no pets at his house). :lol: :lol: :lol:
7th. One Dog.


...
I've moved Legs day to Wednesday because having Legs at the end of the week it was too easy to skip it.

Squats
Lunges
Deadlifts
Step Ups
Calf Raises

I stuck with body weight on the lunges. It's a weak exercise for me and I need to build up basic strength there before I use weights.

Lunges have been and will be tough for me too. In fact, I should start trying those out on my next leg warm up pseudo lifting day.


The time is only significant because of the extra run I'm putting in each evening this week. Typically I've been running around 11pm, which gives me only three hours to recover.

My run this evening was even slower than yesterday, even though I was confident I was going to beat yesterday's time. I managed 10:40 this time (10:38 yesterday). I'm OK about that though, because I know I was trying hard. The intensity was there, but not the strength or the energy.


It seems you have been running a lot. In fact, I am impressed at how quickly you can run a mile and a half. It is fantastic I think. I do want to caution you just a bit on running it so frequently though. The thing that got my back in so much trouble was running fast and far, and especially too frequently, and before my body had adapted to it. From a cardio sense, I had little trouble increasing pace and distance quickly, because I had run a bit the year prior and had apparently retained some of that health. What I did not realize, until it was too late, was that my core and hips were not ready for all the running.

Of course, this also depends on your specific 'fitness goals'. As I noted before, I want to be able to run some middle distance races. So for me, running will be more than a tool in my fitness toolbox, it will actually be a goal and milestone. (ie, you can't run a 10k without doinf long distance training, but you can get 'fit' in general by frequent short runs).

Feel free to disregard my opinion on the running frequency. The last thing I should do is tell you to stop doing something that is healthy, and from which you derive some form of pleasure. The lesson, as always: I am an idiot.


Good night guys.

Harry.

Harry, I love reading your journal because it is informative (facts), opinionated (your obeservations), and entertaining(Ming). Keep up the great work. I am glad you are sharing your progress with us.

Anon

What you’ve said here has caused me to have a look back over the last month since 3rd Oct to 2nd Nov. It’s been good to look at my achievements based on something other than fat loss.

I’ve lifted weights on 9 days.

I’ve been running nine times. Two runs of 4.5 miles, one run of 2.5 miles and the rest 1.5 miles.

The running has taken me 2 hours and 40 minutes and I’ve covered 20.5 miles.

Excluding warm ups, I’ve been on the elliptical 4 times for a total of 2 hours 12 mins.

And shockingly I’ve had 13 Rest Days. Eight of those were in the two weeks after the birth of my daughter and five in the seventeen days since 17th Oct.

So that just goes to prove, I couldn’t run a marathon even if I took a whole month,

I don’t know what to make of all that. I’ve spent more time running than using the elliptical, although if I were to factor in warm ups, it breaks about even.

With 9 days in the gym, I’ve spent about 8 hours lifting.

It’s all very well gathering all this data, but I have no idea what it means.

I suppose it means I’ve done some exercise?

I certainly wouldn’t disregard anything you said, but I might be able to set your mind at ease…. Other than general fatigue, the running doesn’t seem to be taking too much of a toll at all. In the early days, it hurt my feet and my knees and my body would ache. Lately I feel quite solid in general but more so in the mid-section. It would seem the running has helped to improve my overall muscular condition (to a degree).

I’ll be aiming to road run another 1.5 miles this evening. There’s no reason I can’t. My legs are a little sore from Legs day but that won’t stop me. I’ll keep my promise to BigDog and keep up the intensity even if I can’t get near 10:06 again.

Much like you, I like the idea of being able to run a middle distance type distance, not for the sake of competition, but just for the sake of being able to do it. As I’ve said before, I like the idea that if I choose to run five miles, I can do it without any problem. An extra couple of miles on top probably wouldn’t cause me any problem either, although I haven’t tested that yet. I guess at 6 or 7 miles I’d be getting into middle distance realm?

I’ve been reading Rockenmama’s journal for quite some time and it’s hard not to be impressed by someone who can run 20 miles. Maybe one day I’ll do something like that?

The lesson, as always: I am an idiot. LMAO
I’m really pleased that you enjoy reading my brain farts. I just see the entries as random burblings as they occur to my tiny mind. I’ve got to say that the journal has come alive mainly because of the interaction brought about by contribution from you and the SUD. So, thank you.

I’m not looking forward to another 30-40 minutes on the elliptical today. Nor am I looking forward to running 1.5 miles at 2300hrs but I’ll do them both anyway. It’s a fantastic way to relax and have a bit of a daydream.

Only three more runs to do this week and I’ve met my obligation.

I’ll most likely do just one or two runs next week of a longer duration.

I’ve got some chores to do now, so I’ll get my maids outfit on and get busy!

;)

Listy response today - sorry for that. . .

1. I get overruled on what's for dinner, what our daughter will wear, and (occasionally) what I will wear. The whole SUD thing is fun, but I have no illusion that it's true on any level. I think this comes through on the posts. For those who think I'm some sort of an egomaniac: IT'S A JOKE!! I WAS PLAYING THE STRAIGHT MAN, AND THEN HARRY AND ANON PICKED IT UP AND RAN WITH IT. AT THIS POINT, I THINK IT'S TOO FUNNY TO STOP.

2. Lunges = Painful. Useful, but painful. Builds great strength in hips and butt (where people tend to forget that they really need it). I know this b/c this morning I did walking lunges with 65lb dbs in my hands (Don't be too impressed: only sets of 8,7,5). I also know that they are as good an overall movement as there is, especially when combined with front squat/press (do a squat holding dbs on shoulders, then at the top of the squat, keep going until arms are fully extended above. Generally an explosive movement that works every muscle I have). Harry and Anon- it's very wise to start lunges with body weight only. It's easy to build strength fast in them, but also easy to lost stability - make sure your upper body stays above your hips, otherwise you are stressing your back in a potentially funky way (and not a George Clinton kinf of funk, more like a "I've totally funked my back up doing heavy lunges" kind of way).

3. Re:running frequency: Listen to your body. If it is telling you that it's tired of running, that's different than "I'm so fatigued or traumatized by the activity that I'm going to be hurt." That's why mixing cardio is really important when starting a running program: it prevents repeated stress and overuse injuries. This is especially important when you are more than 25 years old in my opinion. You can still become a frequent, long distance runner, but you need to build into it.

4. Protein/food bars: Had one yesterday. No PB, and desperately needed breakfast. Am now set up with food, nuts, raisins (choc covered and yogurt covered), cottage cheese, yogurt, so I will be trying not to have one for the rest of the week. [Edit] I did do my post lifting cardio this morning as well - so I'm on track for this week.

5. The SUD hit 200.0 this morning. Note that this happens after a day of cardio, and without lifting the day before. Not sure if this is b/c there isn't any muscle growth through a non-lifting day. Not sure if this is a coincidence, not sure if it's connected, not sure of much of anything other than it's part of the trend.

Now, the hard part. Keeping the trend going. . .

I get overruled on what's for dinner, what our daughter will wear, and (occasionally) what I will wear.
Yes, there’s a standing joke in my house. When we have a discussion that doesn’t go my way, I say, “Don’t make me put my foot down”, and my wife just laughs.

Hey SUD, nice work on the 200. At least you’ve got a starting point from which to develop the trend. It would be great to see you maintain 200 at the end of this week.

I could curse you for encouraging me to work my legs. They’re sore today. It’s a good kind of sore, but not the kind you’d pay for. I am going all out to avoid the sort of pain that funks me up but this sort of pain is unavoidable.

Hopefully my upcoming elliptical session will ease the pain somewhat.

I’m going to stick with light weights for all my leg exercises over the next two weeks, just to develop some sort of conditioning. I also need to re-learn how to perform the exercises after years away from doing them.

I see that you did your cardio after lifting? How is that going for you? Feel better for it?

Hey Harry- thanks for the encouragement. Nice to have a few cheerleaders on your side.

Leg work is pretty humbling - in a normal day, you don't bend your kees and push off that hard. It does get a little less painful, but it doesn't become easy - primarily b/c you still walk and use your legs all day, even if you are just sitting. Get the blood flowing with the elliptical, cardio helps alleviate pain due to muscle soreness. Honestly, if you are sore after the elliptical, then skip the run. Don't put yourself in a situation where you start setting yourself up for an injury - after all weights + elliptical = a pretty big day for most.

I'm glad that you kept statistics on the past month. Look at how good your progress has been with 13 rest days. It doesn't matter why you rested, your muscles don't care. Now that things are stabilizing (as much as they do with kids around), you can cut that to 8 rest days, and you will be so much the better.

Post lifting carido. I hate it while I'm doing it - since I start off being tired from lifting. But I feel great when I'm done. It's not a really long session on the rowing machine (but I don't rest a lot between sets lifting, so there is some cardio there as well) so it's not like I'm burning muscle. As stated before, it's pretty intense - 3200 meters in 12 miinutes after lifting (including lunges, squats and bench ) is pretty hard. Especially when it's HIIT. More true since I haven't done cardio every day for a while - a little bit of a shock to the system.

Bill

Hey Harry- thanks for the encouragement. Nice to have a few cheerleaders on your side
I can tell you this: You’re very welcome. You’ve given so much support and encouragement to me and others around the site.

You seem all in control of what you’re doing ALL the time, and sometimes it seems you don’t need any encouragement? I’ve enjoyed reading about your progress and you’d be amazed at how badly I want you to reach and maintain sub 200, before then going sub 200.

When you first replied to me, I went off looking for your journal and in some ways I was disappointed when I didn’t find it. I mean, you’ve done a fabulous job and I would have loved to have read about that journey.

I find these journals a fascinating insight into people’s lives. I really enjoy the little diversions where people talk about other things in their lives.

Don’t get me wrong, I’m not trying to convince you to start a journal, but it would be nice to be able to see other people supporting you a bit more, seeing your aims, ambitions and progress laid out there, and then telling you what a great job you’ve done.

Personally, I prefer the journals with pictures because relate better to visual references than stats.

When last we spoke about this, I half got the idea that you might consider something like a journal. I guess I’m wondering whether you’ve given it any more thought? Either way I’m happy

Anyway, enough of that. Let’s talk about me again. :D

I feel certain that I would give the run a miss tonight if I needed to, but actually I don’t. Yes, I’m tired – but that’s never going to change, and I can’t rely on that too often as an excuse. Yes, I’m sore – but I’m not injured and I’m sure there’s no prospect of me sustaining an injury. I’ll do what I said I would, and run with as much intensity as I can muster. It may be 70% of what I achieved on Monday evening but it will be a 100% of my capability this evening, if that makes any sense at all.

Back to the SUD for just a second…

I’m impressed that you can do over 3k on the rower after doing weights, especially in the time you did it. That sort of exertion at any time is painful, but after beasting your legs.... you must be mad! Hehehe.

And now me again….

Got to finish work now and get my mule home.

BBS though.

Update…

Did 30 minutes on the elliptical. It felt tough today. I was listening to Meat
Loaf (Bat Out Of Hell), but it actually felt like I was carrying him on my
back!

When I got off, my legs were very heavy and I pondered whether - if legs were
detachable - I'd have the strength to swing one of them over my head and beat
someone with it?

I felt OK, just a little tired and slightly shaky. I certainly didn't have the
energy to beat someone with my leg. To combat the shaky feeling I just ate
something and shortly after normality returned. By then I couldn't think of
anyone I wanted to beat with my leg anyway. So that was a waste of time.

At least for my run this evening it was dry. The last three evenings it has been raining and windy - pretty miserable conditions to be out in. I ran the 1.5 miles in 10:39 this time, one second slower than Tuesday and one second faster than yesterday. It’s amazing what a difference that one second makes physiologically. I beat yesterday’s time and that’s important to me.

I'm now over half way through my week of purgatory. It's down hill allllll the
way now. I'm seriously looking forward to doing NOTHING on Sunday. It's going
to be bliss.

I’ll probably post up some sort of progress pics over the weekend.

Have a nice evening and I’ll check back in tomorrow.

Harry

Thanks for all the complements Harry.

One of the big things to remember is that I started this in January, as opposed to September. I've got an 8 month head start, and the confidence that a little success brings. Those are relly big things. At the same time, 8 months is a long time, but it's not so long a time that I don't look at some of the things that you are saying as ancient history to me. I know how annoying it is to get to a certain point and then get stuck, and still work really hard to get it back.

Confidence and success give the illusion of being in control. I'm not, it's just that I'm a little farther on this road than you are. Thus, I can say things like it's really important to lift, and don't run so much that you crunch your knees.

[Note: I just reread this, and it sounds sort of preachy. I'm not sure how to edit it, and am too lazy to do so at this point. Please take it in the spirit it's intended - which is decidedly not to be "preachy"]

I still am motivated by old pictures of me. And fear that at some point I'll wake up looking and feeling exactly like I did last January 12. I still see more of a soft gut than I would like, even if it is a fraction of its old self. And I still remember how crappy and desperate and completely out of control I felt when I started this, and how I didn't believe that it would work, and didn't know what I would do if it didn't.

As mentioned before, I didn't take starting pictures, and I didn't do a journal because I didn't want to fail publicly, and I felt like I would. I sincerly wish that I had. I had tried to lose weight before, I just never did it right: I never set up an actual plan; I never took the concept of changing metabolism through lifting seriously enough to stick with it (because it's hard and it makes me sore sometimes); and I never approached it as a long-term change, so if I had only lost 3 pounds in 3 weeks it felt hopeless.

So in a way, this is (with your persmission) sort of becoming my retroactive journal - just a voice from someone who was there not too long ago, and wants to help other people get through the frustration and hopelessness with which I can identify. The difference being that you are writing in the present tense, and for a lot of this, I have to write in the past tense. It's a nice boost to be able to give advice, and a huge lift to see that it helps.

It's enormously inspiring to see how people approach this, and keep going with it, and exciting to hear them succeed. As you say, it's a little insight into their lives. But you learn a lot about people by learning what they will put themselves through and what they will forgo in order to achieve their goals, and to feel better about themselves. Along the way, you get to know them a little bit. It's like being on a team with a bunch of people that you have never seen (for me).

That said, I still can't totally explain the 200 as a goal thing. My health is better than it's ever been (I think). My fitness is better than it's ever been - as evidenced by strength and cardio metrics- I just don't get the chance to use it as much. I weigh at least 12 pounds less than I did when I graduated from high school (and probably less than I did when I was 16). I just have the impression that if I can say I'm "one ninety anything", it's sort of a magic number. If I was 225 and felt great, I'd be OK with that too. But I wasn't, and I don't think I could feel that good at that weight anymore.

On some level a guy like John Stone himself has been so dedicated, for so long that I wonder how he remembers his "old" self not through pictures or even objectively. But how he feels physically and emotionally: does he forget what it's like to feel as crappy as we all have in the past due to our bad physical state? What is his memory of a plateau like? Now that he's transformed himself into the top 1% of the planet in terms of fitness, does he remember what it's like to be afraid to fail? He may - but he's years ahead of all of us.

I'm not saying John doesn't remember all of this, I'm more wondering if I will by using him as an example. I'm not trying to make him a poster child for this discussion, and apologize if that's how it's taken. I'm literally curious as to what it's like a few years post-transformation. It goes without saying that his example and his website have been enormously valuable to all of us here by allowing us to be valuable to each other.

... in a way, this is (with your persmission) sort of becoming my retroactive journal - just a voice from someone who was there not too long ago, and wants to help other people get through the frustration and hopelessness with which I can identify. The difference being that you are writing in the present tense, and for a lot of this, I have to write in the past tense. It's a nice boost to be able to give advice, and a huge lift to see that it helps.

Bam! And this is EXACTLY what you are very good at, and what I personally value incredibly. Recent, practical, experience and perspective.

I had a big post this AM basically saying as much, but it got lost right as JS was doing the forum upgrades.

****Don’t read this, it’s too long and boring. Go to the next post****

Bill, I find the discussion we all have here incredibly helpful, more so than just taking instructions. I’ve found it’s important to understand why things either do or don’t happen, and this kind of general, open-ended discussion assists me in gaining that understanding.

Don’t worry, you have never come across as preachy and your own experiences and achievements add a massive credibility to your posts. My knowledge of fat loss and muscle gain is fairly limited; I would say I have a core knowledge, which has been useful in setting me off in the right direction but the majority of the fine tuning I’ve picked up from you. So please carry on preaching to me. :lol:

I really do know what you mean with the one-ninety-something. I feel the same way about the 12stone-something range, but anywhere between 175 and 180 will make me feel I’ve achieved. There’s at least, AT LEAST another 10 lbs of fat on my body. I want shot of that fat, and whatever’s left I can probably live with.

I know it’s not all about weight loss, but I also know I can’t put on any significant muscle with my current calorie intake, so weight loss is still a goal.

Unsurprisingly I can also relate to your comparative weight at various stages of your life. I think it’s fantastic that you weigh less than you did on graduation. That’s quite something. I draw similarities to that concept by considering my newfound ability to run a mile and a half quicker than I could when I was 21. It’s a good feeling. I also know that a good deal of men at my age (and some younger men) would be unable to even complete the distance let alone get anywhere near a 10 minute time.

It’s tough comparing oneself to athletes and the success stories you find on this forum, so I try (when I remember) to compare myself to my peer group. To that end, I’m not doing too badly.

Now please don’t think I’d ever gloat about it, or think that I’m better than anyone else just because of my weight or body composition might be considered ‘better’ than someone 20lbs heavier. I’d hate to think, that in anything I’ve said here, I’d caused someone lose self-esteem. That’s not what this is about.

But I have to feel proud of what I’ve achieved in order to reach my own goals. If I don’t acknowledge what I’ve achieved, my motivation will dwindle until I just give up. I can’t afford to do that. I want to reach forty as a fit and lean man and basically that gives me just three years to do it. That’s not a great deal of time and so I want to get the bulk of the work out of the way now, so that I don’t have to attend my own 40th party having come straight from a workout, dripping sweat all over the cake.

I don’t know whether Mr Stone remembers how crappy it is to feel over weight. I guess that as time passes, the true memory fades and is replaced one or two specific instances where being fat and out of shape really hit home.

I know that that’s the way my mind works. Although I started this at 205lbs my heaviest weight ever was 215lbs. I will always remember the feeling of my belly hanging over my belt, because it’s been one of the biggest irritants for me.

I will always remember the occasions when someone has made a derogatory comment about my weight and then the physical feeling of my gut straining at my waist band, and I’ll always remember how much that hurt my feelings. I’m not talking about friends, but about complete strangers.

So it’s nice to be living in period when all I get are complimentary comments. Now I imagine that John gets tired of hearing them!

I can understand why people have respect for John. He hasn’t just talked about it, he’s actually done it, and done it well. Again, it comes back to a question of credibility.

I personally couldn’t imagine devoting so much time to this cause as John does, but in making that decision I have to accept that I’m going to have to settle for something short of perfection. I also know that I’m never going to motivate people in the same way as John has (and still does) , but I can live with that.

I’ve come to realise, that what I thought would take me six months to accomplish, is actually going to take me several years, because I just can’t devote the time to it. I have other commitments. I certainly do feel that I can make a substantial change before I’m forty and I know that I have to, because I want to see my three children reach adulthood and I want to set a positive example to for them.

It’s bizarre, but in a similar sort of way I didn’t start a journal here straightaway, because I too was afraid of failure. I didn’t want to be one of those people who posts two or three times and is never seen again. I made the decision to hold off until I had proven to myself that I was going to continue. I’m glad I did and I’m also glad I took pictures and measurements from the start.

There may be a day when I’m not too ashamed to show my face and then I’ll post a pic with my head on it too. But until then, I enjoy the relative anonymity.

Does no one care why I posted a picture of a Baboon yesterday?

Oh, boy! My thoughts are soooooo random today, and there are far too many of them. I think I’ll stop referring to this as my journal and starting calling it my ‘Book’. In the meantime I need to get a list format going! :lol:

This is too long for me to even proof read now. I’m going to put a note at the top saying ‘Don’t read this, it’s too long and boring, go to the next post’.


All hail the mighty SUD! *Salutes*

:lol: :rolleyes:

Harry.

Bam! And this is EXACTLY what you are very good at
Spot on Anon!
and what I personally value incredibly.
Me too!
Recent, practical, experience and perspective.....and there's the credibility.

I should have just let Anon say it all for me. That was twenty minutes where I could have been exercising!

Thanks Anon. This is what I meant to say. :tu:

Does no one care why I posted a picture of a Baboon yesterday?

All hail the mighty SUD! *Salutes*

:lol: :rolleyes:



1. OK - I'll bite: Why the baboon? :rolleyes:
2. Don't be too reverential towards the SUD. SUD 200 lasted about 24 hours. Back to 201. After a hard lifting day, though. I'll be curious to see if that's a trend.

1. OK - I'll bite: Why the baboon? :rolleyes:
I don't really know. I didn't really think it through. I did it more on impulse than anything else. I just felt the weight of this big baboon's eyes watching me.

2. Don't be too reverential towards the SUD. SUD 200 lasted about 24 hours. Back to 201. After a hard lifting day, though. I'll be curious to see if that's a trend.

You just keep walking the walk. You probably weighed yourelf while your hair was still wet. What does the trend say from the start of the week? :whistle:


I gotta go hit the weights now. Arms and shoulders today! Yippee!!!

*Skips off the the gym like a girl*

ps No offence meant to girls.

pps No offence meant to people who skip.

ppps No offence meant to those who spell offence with an 's'.

:spaz:

ppps No offence meant to those who spell offence with an 's'.

:spaz:

Ha. Although I am from the US, red has always been my favourite colour. No 'offence' taken. Oh, and I skip, but not like a girl, you baboon.

...you baboon.

LMAO! :D

If I remember, I try to spell things as you would expect to read them over there. I fail most of the time, but I reason that you'll all forgive me for ruining your beautiful language, so why worry? Waaaaahahahahaha. :lol: :lol: :lol:

Update….

Weights today was arms and back. Not as advertised above.

Why do I not know what my workouts are until I get to the gym and read it on the sheet? This week has got me worse than I thought. I made only slight increases on all my lifts today. I even dropped a couple back down, in the interests of keeping form.

I kept the time between lifting and running to just two hours this evening. I want to get to bed earlier to combat my sleep deprivation.

I set off on the mile and a half and had high hopes but quickly I started to feel the pain and fatigue kick in, I had to ease off a bit. I was annoyed with myself and got to thinking about how best to explain my 92% effort, when I said I’d give 100%.

I thought about how much colder it felt than the previous days and how the wind was biting into my skin and burning my throat.

I pushed on at the same rate and got to the finish. I stopped the watch and noticed I’d realised I’d put in a 10:23. I could hardly believe it. 10:23 is the time I beat this week for a new personal best. So this evenings run was the joint second fastest run I’ve ever put in over that distance.

That would have been an excellent way to end the week…. If I didn’t have one more run to put in. Shoot!

I finished my day on an unexpected high point.

I hope you all do too.

See ya tomorrow.

Harry

1.5 miles

Time: 9:53

YES!

YES!!!!

YES!!!!!!!!

:jumping:

:claphigh: 1.5 miles

Time: 9:53

YES!

YES!!!!

YES!!!!!!!!

:jumping:
Well done!!!
SUD at 200.
Plays golf today, and shoots a 79.
Tells used car salesman who treade him and his wife badly, and who calls back to start talking again that he's too late - we already bought another car.

GOOOD Day to be the SUD. I actually FEEL like a SUD should feel.

GOOOOOOOOD Day.

SUD at 200. Plays golf today, and shoots a 79.
WOW! Really, WOW! I shot a 79 once, on the front 9....


1.5 miles
Time: 9:53
That is fantastic! 9:53 was my per mile pace a couple years ago for 5Ks...

1.5 miles

Time: 9:53

YES!

YES!!!!

YES!!!!!!!!

:jumping:
That's a good pace - really good. Under a 6:40 mile.
How did you feel while doing it (obviously pretty damn good after)? Did you feel like it was a struggle? Did you just find your stride and fly through it without a huge effort?

This was a little bit of a cheat day for me - planned, but there was an extra beer after golf (I had never broken 80 at this course in 2 years - it's my regular course and it's a tough course to score well at), a burger, and a great pasta dinner and fantastic salad (Mixed greens, roasted pears, walnuts, bleu cheese, Olive oil and balsamic. Sounds pretty snooty, but it was a snap and VERY tasty). Everything other than the beer and wine actually really good, but a little higher in cals. I'll probably be up a little tomorrow, but right now, I don't care. Very nice day.

1. OK - I'll bite: Why the baboon? :rolleyes:
2. Don't be too reverential towards the SUD.

It's actually a mandrill. I see having checked Google Image search that you can find that picture labeled "baboon" but I'm pretty sure it's a mandrill. Guys my age know it from the album cover if nothing else.

SUD? I missed something in abbreviation land.

It's actually a mandrill. I see having checked Google Image search that you can find that picture labeled "baboon" but I'm pretty sure it's a mandrill. Guys my age know it from the album cover if nothing else.

SUD? I missed something in abbreviation land.

1. Yes, it's a mandrill. I knew this a few days ago from reading one of my daughter's animal books (with her). I forgot to mention it.

2. SUD - Supreme Universal Dictator - allegedly me. It started off as a joke, then there was a picture floated by Harry, which is now my avatar. It's crossed into one of the other Boards (DGraves?), and is a silly ruse. I wouldn't call myself Supreme Universal Dictator without my wife's permission. There are consequences. . .

The funny thing is that I can't quite recall what started it. I have to go back and figure that out.

SUD? I missed something in abbreviation land.

First reference is in post 131. It started when Harry and I got on each other's backs about doing one thing better for the workouts, and one thing better for intake. I was asked if something was within the "rules", and disclaimed my status as a universal dictator.

Harry, of course, refused to allow the disclaimer. It escalated when the pictures were posted. It went downhill (fast) from there.

I'd take that role seriously, if it were truly mine. But as stated, I'm only in charge of my house when I'm here alone, so SUD seems a bit of a stretch.

SUD at 200.


Fabulous! You've either hovered around 200 or actually been at 200 for most of this week. That's good going.

That is fantastic! 9:53 was my per mile pace a couple years ago for 5Ks...

I really must find a measured mile around here somewhere, I'd be interested to know if I can imrove my speed over a mile. Not sure I could keep it up over 5Ks though.

I do feel good about it though, getting under ten minutes is MASSIVE for me.

That's a good pace - really good. Under a 6:40 mile.
How did you feel while doing it (obviously pretty damn good after)? Did you feel like it was a struggle? Did you just find your stride and fly through it without a huge effort?

Thanks for saying so. I really did push this one.

In terms of breathing I felt much like I felt on my first runs. Mouth wide open, sucking in as much air as I could manage and really stretching out my lungs to their full capacity (which I know is six litres).

I nearly stumbled once when my legs wanted to giveway.

OK, so not quite the same, because I know I can still squeeze a little bit more out of it, but it's marginal.

I can't wait for the day when I can run at that pace without huge effort. I don't suppose it's impossible that I could do that eventually.


I had a similar food day yesterday. I ate more than I needed to but I really enjoyed it and don;t regret it at all.

Youi never know, your scale might read 200. You'll just have to wait and see.... and if it doesn't.... so what?!

Gotta get o with my day now. See you later.

Pictures first.

Words later.

http://uk.geocities.com/monkbubble@btinternet.com/Fit/6november05.jpg

You're doing awesome. Keep it up. :D :tu:

You're doing awesome. Keep it up. :D :tu:
Hey soz,

Thank you. That's great to hear. It really is. :cool:

I just popped back in to add some words to my pictures and saw this. It was a welcome surprise.

I note you've just started a(nother) journal yourself, I hope you don't mind me dropping in on that?

Thanks again.

Harry.

Pictures first.

Words later.

http://uk.geocities.com/monkbubble@btinternet.com/Fit/6november05.jpg
You are growing muscle- look at the difference in the shoulders and back. Honestly, you are making great progress.

The scale isn't telling you I'm guessing what you want to hear right now, but the pictures do. GREAT WORK. :claplow: :claplow:

Well, what a week.

I’m absolutely shattered.

Work has been an unwelcome distraction and life at home with three young children is still wonderful but it’s still hectic.

Even so, I was pleased to be able to get in all my scheduled workouts. Added to that I dragged my mule round a mile and a half every evening.

I can’t tell you how hard that was. After a full day 7am to 2pm at home with the family and all that that entails, then 2pm to 10pm at work. Whilst at work I had to work like a demon to make time to go to the gym. When I got home each evening I was quite tired and didn’t want to go running.

I’m glad I did though. In the six days I ran 9 miles. All of my runs were under 11 minutes and one of them was under ten minutes. I beat a personal best time twice and equalled a personal best time once. BigDog encouraged me to run each time at a high intensity and I’m pleased to say that I did just that. On the one occasion I felt I was letting him down, I was actually running quicker than I had the previous two days.

I don’t need to make excuses now because I achieved what I set out to achieve, six mile and a half runs, on consecutive days, at a high intensity. So I can tell you now that the time of the evening, the running conditions, the temperature, the rain, the wind and the damn hills were a nightmare. On every single run there was something that made it more difficult for me. Most of the time I was running into the icy autumn wind and the damned rain was stinging my skin.

So where did I find my motivation? Right here. Right here on this forum. I didn’t want to let anyone down. I didn’t want to come here and tell you that I just couldn’t do it, and then go onto give some lame excuse.

That would be the power of the forum, and that’s exactly why I started this journal.

OK, so enough about how great I am!

What else can I tell you?

I can tell you that my hydration was much improved on the previous week and I’ll be continuing that into next week.

I can tell you that for the most part my diet was good.

I can tell you that I put on a pound from last week. I don’t know why - but I did. But in light of what I achieved in the gym and with the running, I’m less concerned than I might be.

I think, if I’m honest, that I ate more last week. Not significantly more but maybe enough to make a difference. I couldn’t help it. With the long days and the extra exercise, I had to eat more. I didn’t track my eating either, which could be part of the problem (if there is a problem?).

I know I haven’t lost weight. In fact I know I’ve gained a pound, but I really do feel I’ve lost fat. I just can’t prove it to you. My stats are more or less what they were last week but when I look in the mirror, I see areas where the fat is sliding off. I feel that I’ve lost an incredible amount from my back. It feels bony in the small of my back now, where before it felt spongy.

I just can’t explain it to you, because it doesn’t entirely make sense to me.

I do feel that the muscle is starting to show through now. I asked my wife whether she sees any muscle development and she says she does. I’d like to think she wouldn’t say that just to appease me, so I’ll take it at face value.

So what for the week ahead?

A couple of things to change, add or alter, as BigDog and I did over this last week…..

I don’t like the rowing machine, because it’s to darned hard – so this coming week I’ll be doing all my warm ups on it. Other that the rower I won’t be doing any cardio, instead I’ll be doing some lifting six days in a row.

In Summary
1. Rowing - every warm up
2. Lifting - every day (six days)

This lifting regime this takes me back pretty much to where I left off around ten years ago, and this is what brought me my best results.

I’m cutting the cardio back because I won’t have the time to exercise twice during the coming week and besides, I want to give my legs a rest.

http://uk.geocities.com/monkbubble@btinternet.com/Fit/Week16.jpg

I’m also going to need to watch the eating, but when is that ever going to change?

Here’s a picture of a squirrel:

http://uk.geocities.com/monkbubble@btinternet.com/Fit/meercat.jpeg

I’ve got a few more pictures (of me) to post up. If I get time this evening I’ll do it, otherwise I’ll feed them in over the next few days.

Take good care of yourselves!!!!

And thanks for reading.

Harry.

The scale isn't telling you I'm guessing what you want to hear right now, but the pictures do. GREAT WORK.

Thank you for the support and the pat on the back. Much appreciated after a hard week!!

No, the scale is not telling me what I want to hear, but I'm finally getting it in to my thick head - because you keep telling me - that the scale is not the full story.

Thank you for providing the feedback on the muscle development. It's nice to have an objective view point, hearing from my wife is great, but it's not quite the same.

So anyway, let's hear how your week went. I'm dying to know! Sub 200 for the SUD?

Fantastic Week, Harry.

There is a word that has been running through my head a few days - based mostly on some entries from the SUD. It is CONTROL. I may elaborate on my thoughts in my journal, but my point here is that you have it right now, and I think it is making you feel very good about yourself. Judging from the photos, there is no doubt you have built muscle and removed fat. And you have done it becuase you knew what you had to do (lift, run, repeat) and you did it.

Also, almost as important, here is a rabbit with pancakes on it's head:

http://uk.geocities.com/monkbubble@btinternet.com/Fit/meercat.jpeg


Personally, I think that is a 'meerkat'.

Thanks Anon,

It was a tough week. If I had control at all it came from being accountable. I was able to find that little bit of extra self discipline.

Trust me when I tell you I was no angel, but any deviation from the plan was within acceptable tollerances.

I'm glad you think I'm gaining muscle. I feel that I am and I'm aware I might be in the honeymoon period, where gains come quickly. Perhaps many of us have some sort of dormant potential left over from our training days all those years ago. My gains in the amount of weight I can lift have slowed now. I would imagine (if my theory is correct) that I'm meeting that potential now. If I'm to make more gains then perhaps I would need to eat a bulking diet rather than a cutting diet?

Of course, I could just be talking out of my mule. :lol:

And are you sure that's a rabbit? It looks more like a Chinchilla to me. :p

SUD - didn't get on the scale today. But an interesting day nonetheless.

Rowed a really hard 8500 meters on the erg (32 minutes flat - goal achieved). Took family to playground, with dog, who seemed to want to run - so I did, for about a mile (no time measurement).

Have eaten well today (exception: a brownie at lunch that was very good. I'll probably have one at dinner as well.

Then went out to do a little shopping for Father in Law's birthday (did very well by us, thank you- a nice tracksuit style set of warmups for when he coaches his basketball team)- but also tried on one of those skintight underarmor shirts. All I can say is that I could not have worn one of those a few months ago, but now, when I put it on, I actually look like I belong in it.

It's sort of like having a shirt that is as tight as Spiderman's suit. Surprisingly comfortable.

Didn't but it though - nowhere to wear it, and no need to buy a $30 t-shirt to destroy (which is what happens to most of my workout shirts after about 4 months).

Dead tired today.

Harry- the schedule looks good. My only big point is that your warmups should be limited to 5 minutes or so. Make sure that the effort goes into the weights. Serious cardio comes after the weights, if you are going to do it.

more later or tomorrow.

One more thing: Harry - glad to see that the scale isn't bumming you out. You look a ton better than just 2 weeks ago. Your back is getting a good "V" shape - as opposed to the "[ ]" or " / \" shape you had earlier. Great progress. You CLEARLY have put on some muscle. And increased your speed dramatically. And added onto your lifts.

bd

.......... but also tried on one of those skintight underarmor shirts. All I can say is that I could not have worn one of those a few months ago, but now, when I put it on, I actually look like I belong in it.

I must confess, that is one of my arbitrary goals ...

I mean for ME to wear one not you.

SUD - didn't get on the scale today.
Hi Bill,

Actually that's probably good. Being able to take or leave the scale shows a great strength. I know you won't have skipped the scale for the same reasons I did, because you're the SUD - but I have to admit I skipped the scale a few weeks ago because I knew I wouldn't make my target weight and didn't want to deal with it.

I know that I'm 192 now, but on several days last week I saw 189 and 191 on the scale most days. That said, I certainly didn't like what I saw on the dial this morning. If that stays the same way over the next few days, a serious rethink is in order.

Good stuff with the shirt. I still couldn't wear anything like that until the love handles and belly have gone. What is it anyway? A fashion shirt? A workout shirt? A running shirt? A marital aid? ????

I agree with you about the warm-ups. I have been know to do a ten minute warm up but over the last week I've been cutting it down to five.

I don't think I'll do any cardio this week. I need to make some serious family time. My poor wife has hardly had any help from me with the chores and I need to pull my weight more with that.

I still plan on gyming it this evening, but I do need to go out and do some grocery shopping, so it'll be a late one again.

Man, do I need to get some more sleep, or what!?!? :nod:

[QUOTE=HarryMonkBubble]
Good stuff with the shirt. I still couldn't wear anything like that until the love handles and belly have gone. What is it anyway? A fashion shirt? A workout shirt? A running shirt? A marital aid? ????

QUOTE]

I think it's intended as an undershirt for skiing or playing football or running. Alternatively, it could be worn under a business suit to facilitate a quick change into superhero identity.

Speaking of suits, I had sort of depressing moment yesterday as well. With daughter down for a nap, I started to try a few of my old suits on. Only one of the six fits - the one that I wore to my college graduation - it's a classic grey pinstripe suit, two button, so it's still wearable. But I now have a big dilemma re: suit replacements. Ugh.

That's not even the depressing part. About 5 years ago, I purchased an Armani Tuxedo (at an outlet, cost = $225; retail, $1,620:lol: :lol: ) that is the single most beautiful piece of clothing that I own. Even when at my heaviest (last year), I looked good in this.

Now I look more like David Byrne in the Stop Making Sense concert film, or a kid wearing his dad's clothes than anything else. It's basically unwearable. Here's to hoping I can get it tailored down and make it look great again.

This isn't a complaint about getting fit, I'm just a little bummed that this item (which is still my alltime favorite clothing item), may not be wearable again.

SUD at 200.5 this morning. Great workout this morning. Added a few reps to the previously reccomended doses of benches, did sets of 10 fast bodyweight squats following lunges, added 10 lbs to the squat/press weights, hit the erg hard this morning. Am sure I'll feel it later in the day, but it feels good right now.

HMB- keeping the family balance in order is critical to this process. No matter what happens, failing to do that will result in this being more of a sacrifice than in should be. I applaud your good judgment and recognition of the situation.

That's good about the shirt. I was starting to think it was something one wears to the Blue Oyster Bar. Not that there's anything wrong with that.

:p

That reminds me I still have a Tux I wore when I proposed. I keep meaning to take my wife back to London and propose all over again. It'll be a couple of years before we can do that though. There's no way she'd stay away from home for a couple of nights all the time we have a child under two years old at home - even with an adult to look after them. :lol:

Yep. My work strides could do with being 2 inches smaller in the waist. They're starting to look scruffy. I just don't think there's any point in me getting new clothes when I think I could lose at least another inch from my waist.

I have seen some lovely clothes that I'm going to treat my lean self with, eventually. I've started saving already!

How are you doing with the protein bars?

That's good about the shirt. I was starting to think it was something one wears to the Blue Oyster Bar. Not that there's anything wrong with that.

:p

That reminds me I still have a Tux I wore when I proposed. I keep meaning to take my wife back to London and propose all over again. It'll be a couple of years before we can do that though. There's no way she'd stay away from home for a couple of nights all the time we have a child under two years old at home - even with an adult to look after them. :lol:

Yep. My work strides could do with being 2 inches smaller in the waist. They're starting to look scruffy. I just don't think there's any point in me getting new clothes when I think I could lose at least another inch from my waist.

I have seen some lovely clothes that I'm going to treat my lean self with, eventually. I've started saving already!

How are you doing with the protein bars?

Wow. Did you just pull a Police Academy reference? That's phenomenal. Especially combined with the Seinfeld reference. I don't know if I'm impressed or disgusted, either way, it makes an impression.

Good plan to start saving for the new threads. It's (usually) very nice to have to get new duds when you're changing yourself.

Protein bars: two last week. Zero over the weekend. Not bad.

Wow. Did you just pull a Police Academy reference? That's phenomenal. Especially combined with the Seinfeld reference.
I'm quite happy to claim the Police Academy reference, but I'm afraid the Seinfeld one is lost on me. You must tell me what it is though, so I can use it again.

Excellent going with the protein bars.

I've been much better with the water too.

I had to stop myself going for a run last night. I know that sounds crazy, but I wanted to do a lap of honour, that's honour with a 'U'!

I didn't do it though. Common sense kicked in.

As I said yesterday, I have a few more pictures to post.

These have been up before but they are slightly bigger. They bring the problem right into focus for me and boy do I need that right now. I've just eaten some crap and I'm feeling a bit guilty.

This comes on the back of my failing to get my plan sorted last week. I didn't make the time to do it - as distinctly different from, 'I didn't have the time to do it'. If I had my revised plan in place there'd be less chance of me crossing over to the dark side.

Fat you will get, if cookies keep eating you do!

http://uk.geocities.com/monkbubble@btinternet.com/Fit/31julV6nov05v2.jpg

The gym isn't happening this evening.

Drove to the supermarket to do the grocery shopping.

Realised I left my wallet at home.

Drove home.

Got wallet.

Drove to supermarket.

Shopped for 1 hr 10 mins.

Power cut at supermarket.

Waited for ten mins while checkouts rebooted.

Drove home.

Power cut at home.

Power is only just back.

Had enough.

Going to bed.

New day tomorrow.

Probably better off anyway: You are blowing out the power wherever you go, so the gym would have been dark as well. Lifting in the dark would not be a lot of fun. :lol:

Eh, it happens. Lift tomorrow. Nothing to stress about.

Probably better off anyway: You are blowing out the power wherever you go, so the gym would have been dark as well. Lifting in the dark would not be a lot of fun. :lol:

Eh, it happens. Lift tomorrow. Nothing to stress about.
LMAO

I'm having a bad day today! :lol:

I have to laugh, or I'd cry.

Hope you had a good day and achieved lots!!!!!!

:)

The SUD was punishing you by killing the power wherever you went? Dude you cant piss off the SUD! Ming has spoken.

The SUD was punishing you by killing the power wherever you went? Dude you cant piss off the SUD! Ming has spoken.
Now if I could only remember why I was punishing him. . .

My wife doesn't need a reason to punish me, so why should anybody else?

:lol: :lol: :lol:

I just had to stop in and tell you that you all are very VERY funny! :D

WTF could go wrong next?

Seriously. I'm a nice guy. I don't deserve this.

I got home this evening to a letter from the local council basically serving me a Liability Order for unpaid local taxes.

I've paid these damn taxes.

I don't owe them anything. Not a bean!

I've spent hours on the phone to them over the last two months sorting this out and receiving assurances that there were no problems.

So now my whole evening has been f**ked up just because these half witted Town Council people can't get their act together.

I've spent most of this evening writing to them expressing my dissatisfaction and demanding that they rectify the problem. Don't the faceless b*st*rds know I'm sitting here getting fat, because they've prevented me going to the gym, while they're probably out there spending my hard earned on cheap wine and cheaper women.

No offence to cheap women.

But if you're a local government official, boy, I could punch you square between the eyes right now.

The stress reaction this has induced has made me reach for the shit food and now I'm really mad!

The worst thing of all is that I have to pay for the privilege of being f*cked over a barrel.

:mad: :mad: :mad:

Harry

(Sorry about all the bad language - genuinely I am. I know it offends some people).

We have a tax cheat and a lawyer as two of the main participants.
Doesn't this seem a little unsavory?

OK- take a deep breath. Is there a cancelled check or receipt out there Harry? The issue isn't whether you paid the taxes, it's how you prove it. No, I'm not saying that you should have to prove it, but that's what it will require.

Look for the paper trail (or electron trail if it was done electronically).

Take a deep breath, go for a walk once you let it go for the night.

bd

Tax cheat. LMFAO!

What do you know about offshore bank accounts?

:lol:

Thanks Bill,

I am fortunate in that I have receipts to prove it. I have also kept a diary of all the conversations and communications I've had with them.

I know it's probably a clerical error, but even so, it really twists my nipples.

Thanks for the calming words and the advice though. Really appreciate that!

:nod:

Tax cheat. LMFAO!

What do you know about offshore bank accounts?

:lol:

Thanks Bill,

I am fortunate in that I have receipts to prove it. I have also kept a diary of all the conversations and communications I've had with them.

I know it's probably a clerical error, but even so, it really twists my nipples.

Thanks for the calming words and the advice though. Really appreciate that!

:nod:

I'm sort of diappointed to hear that. Now I'm the only undesirable on this board.

Hang in there- it's more likely a failure of administration than it is a failur of politics. . .

Now I'm the only undesirable on this board.
LOL


I wouldn't be too quick to say that.

Why do you think I've never mentioned what I do for a living?

:rolleyes:

LOL


I wouldn't be too quick to say that.

Why do you think I've never mentioned what I do for a living?

:rolleyes:
OK- I'll bite.

What do you do for a living?

This better be an improvement on the mandrill picture. :rolleyes:

No. Don't bite.

I have no intention of losing any friends on this site, even before I've met them. :lol:

If you really want to know I'll PM you, but I'm keen to keep it under wraps.

It'll make you laugh though.

Harry

If you really want to know I'll PM you, but I'm keen to keep it under wraps.

It'll make you laugh though.

Harry

Oh STOP! Come on!

Hahahahaha.

Finally! I have some power!

No. Not telling. So there. :p :p :p

Maybe one day. But not today.

:lol:

Hey soz,

Thank you. That's great to hear. It really is. :cool:

I just popped back in to add some words to my pictures and saw this. It was a welcome surprise.

I note you've just started a(nother) journal yourself, I hope you don't mind me dropping in on that?

Thanks again.

Harry.

If I can encourage anyone in any way possible, then i'll make sure to keep doing it. Sometimes that one little comment makes you go that extra mile.

Of course, drop in any time. I haven't had much time to update it these days, I try to make sure and keep up with my challenge report and my journal takes second to that. Once I get in my flow with my schedule, I'll make sure to put that little extra 10~15 mins to keep it updated.

*Urrrrgggghhhh*

*Groan*

*Sigh*

Just about sums up my week.

I'm not pleased with the way my week went.

I'm not pleased with my lack of self discipline under pressure.

But I guess that's just the way life is sometimes.

I've just got home from work, so I need to get to bed.

I'll explain myself better tomorrow.

Hey guys, cheer me up - tell me how great your week was.

Harry

:)

*Urrrrgggghhhh*
*Groan*
*Sigh*
......
Hey guys, cheer me up - tell me how great your week was.
Harry


Well, look at my journal if you want to know how myweek is going. Right now, I am more interested in making sure YOU are going in the right direction. Let me help you by sharing some wise words that someone around here once wrote: "So where did I find my motivation? Right here. Right here on this forum. I didn’t want to let anyone down. I didn’t want to come here and tell you that I just couldn’t do it, and then go onto give some lame excuse."

Turns out that was you - about a week ago. This is why I have the confidence that you will get it sorted back out, and soon, whatever it is. We know you have priorities that are more complex than just going to the gym. Just maintain the proper perspective, remember what you were thinking when you wrote that, and we will get going again.

We're still here, and so are you.

*Urrrrgggghhhh*

*Groan*

*Sigh*

Just about sums up my week.

I'm not pleased with the way my week went.

I'm not pleased with my lack of self discipline under pressure.

But I guess that's just the way life is sometimes.

I've just got home from work, so I need to get to bed.

I'll explain myself better tomorrow.

Hey guys, cheer me up - tell me how great your week was.

Harry

:)
Good to have you back with us - I was a day away from officially calling you out on your own journal. . .:nono:

Sorry it was a tough week Mr. MonkBubble. Weeks like this are where lifting and getting a little more lean mass help you, as opposed to just cardio-ing your way down. That and since you're stronger, you are better equipped to kick some ass.

Decent week here. Work's a drag of late, but nothing worth mentioning.

Working out has been good - a little high in cals this week due to to a burrito weakness that has been documented in the past. Result, still hanging at 200.5-201.5 range. Cardio has been good. Closing in on some personal bests lately, may make a run at my 10k mark tomorrow morning to see how close I can get. (Losing weight hasn't helped rowing times, I've lost a little momentum that the gut gave me on the pull. I suspect that this would be different were I actually on the water).

Slight change pre/post w/o food. I'm actually eating prior to w/o - it's just a banana and half of a whey shake, but I have to say that I feel significantly stronger.

One food bar this week. Cardio every day.

Purchased a new pair of sneakers for rowing (old ones were worn out inside, and had started to give me blisters). A pair of old-fahioned chuck taylors for $22 was perfect for me. No padding or support required, breathable. Not bulky. Perfect.

Other than that, pretty slow.

bd

As threatened, I went for a new personal best for 10K on the erg this morning, and I got it. 37:08.4.

I'm actually really happy about this - It's a solid effort, I was still sore from lifting yesterday, and it shows that my cardio every day plan is having the desired effect. It also bodes well for the coming cardiofest known as the 200K challenge.

The funny thing is that I think I get that close to 36:30 without it being a brutal effort. I'll be interested to see what happens after a few more long rows, and with a few days off of lifting. Regardless, it's a good way to finish the week of workouts.

Tomorrow's "workout" will be golf- the weather here is great. :tucool:

As threatened, I went for a new personal best for 10K on the erg this morning, and I got it. 37:08.4.

Excellent news!!

It's very gratifying to beat a personal best.

Looks like you're on fire at the moment.

I'm just heading out of the door to the gym, I'll post something in reply to you and Anon when I get back.

See you soon.

Well done on the new PB. :claplow:

Let me help you by sharing some wise words that someone around here once wrote: "So where did I find my motivation? Right here. Right here on this forum. I didn’t want to let anyone down. I didn’t want to come here and tell you that I just couldn’t do it, and then go onto give some lame excuse."
OUCH!

It hurts when your own words come back to haunt you.

Thank you though. I should read my own journal more often.

Turns out that was you - about a week ago. This is why I have the confidence that you will get it sorted back out, and soon, whatever it is.
I'm glad you have faith in me.

We know you have priorities that are more complex than just going to the gym.
Yep. It's the same for most of us mere mortals.

Having taken on this lifestyle it's so incredibly frustrating when it falls out of sync with everyday life.

Time is so tight that it doesn't take much to knock the whole schedule out. Maybe I should plan some flexibility into the program? I have always been keen not to let myself have any get out clauses, so I've avoided contingency planning.

But if this is the effect of failing to be flexible then ‘get out clauses’ or not, I need to give this some serious consideration.

Just maintain the proper perspective, remember what you were thinking when you wrote that, and we will get going again.
Even though I haven't posted over the last few days I have been reading the journals, including yours. Maybe that's why I started to turn things around yesterday?

We're still here…
I’m counting on it!!!


Good to have you back with us - I was a day away from officially calling you out on your own journal. . .:nono:
Yikes. I got back in the nick of time.

Of course, you know I’ve been calling myself on it every day!

I am counting on you to call me out when necessary. It’s part of the deal of being here.

Sorry it was a tough week Mr. MonkBubble. Weeks like this are where lifting and getting a little more lean mass help you, as opposed to just cardio-ing your way down. That and since you're stronger, you are better equipped to kick some ass.
It has been tough but I let a lot just slip away from me. I pretty much relinquished control to the forces of fate. Not good enough really.


Working out has been good - a little high in cals this week due to a burrito weakness that has been documented in the past. Result, still hanging at 200.5-201.5 range.
That’s got to be encouraging. You’re doing nothing to increase the lard but you’re doing everything to increase the muscle. Even a period of slow fat loss combined with slow muscle development then topped off with a demonstrable increase in fitness, has to be considered acceptable, if not desirable?


Slight change pre/post w/o food. I'm actually eating prior to w/o - it's just a banana and half of a whey shake, but I have to say that I feel significantly stronger.
How long before the workout are you consuming this? Does it replace one of your meals?


One food bar this week. Cardio every day.
Beautiful!


Purchased a new pair of sneakers for rowing (old ones were worn out inside, and had started to give me blisters). A pair of old-fahioned chuck taylors for $22 was perfect for me. No padding or support required, breathable. Not bulky. Perfect.
Whilst I’m willing to pay a reasonable price for my running shoes, I tend to pay around the same for my other shoes and probably for exactly the same reasons you do.

……..

So, here’s how (in a nutshell) it went after I bailed out….

After the power cut escapade, my week just went down hill.

No exercise and I mean NO exercise.

Poor eating. Lack of self discipline.

All round fatigue and stress.

One unexpected and unwelcome event after another.

I won’t bore you with the exact details, save to say it wasn’t a return to my old ways but it’s the closest I’ve come so far to reverting to the old ways. Some of it was beyond my control but much of it was not.

Friday was the first day I did anything about it. I got myself back into a sensible eating pattern. It was a start.

Today and tomorrow, I’ll keep the eating pattern in line with the plan and I’ll do some exercise.

Basically, I’ll take it from there.

It’s not so bad. At least I recognise where I went wrong and can seek to avoid the pitfalls next time.

This is certainly not the end for me. It’s just one of the troughs. I still see a bright future and I see that each new day is an opportunity for a new beginning.

I want to put the week behind me and resume the quest to become fit and lean.

I think I didn’t post this week because I hate having nothing to say. But, I’ve got something to tell you about now…

I went to the gym this evening and lifted for about 45 minutes.

That makes me a happy bunny rabbit this evening. I can go to bed knowing that I’ve done something to change and improve my situation.

More thoughts later (or tomorrow).

Harry.

I just had to stop in and tell you that you all are very VERY funny! :D

Hi Butterflyer,

Sorry, I didn't see this one until now.

I have a lot of fun with these clowns.

Sometimes I think we're more silly than funny! :D

Sorry I missed this post first time round.

Please drop in again anytime you like and feel free to make fun of BigDog and Anon. They LOVE it! :lol:

:) Harry :)

Here's a picture of three baby Moles.

I find that ‘falling off the wagon’ can be a good thing sometimes. I find it to be very humbling. It reminds you why you’ve started working out, why you’ve started eating healthy food instead of good old McDs. Just the way you feel after you’ve ‘fallen off’ motivates you so much more then anything else could.

I find that ‘falling off the wagon’ can be a good thing sometimes. I find it to be very humbling. It reminds you why you’ve started working out, why you’ve started eating healthy food instead of good old McDs. Just the way you feel after you’ve ‘fallen off’ motivates you so much more then anything else could.
Very true!

I'm also finding that there are degrees to falling off the wagon.

Whilst I did eat some crap this week, I ate it in moderation. There was never a point where I had a total blowout. There were even occasions when I denied myself some of the crap I wanted to eat!!

There were no trips to burger joints and no pizzas. There was no beer and no soda. I just basically over ate on the good foods and supplemented that with chocolate and ice cream.

More calories in than out!

I'm not proud of myself, nor am I ashamed, I'm just a little disappointed.

Thanks for dropping in soz and helping me climb back on the wagon.

:tu:

Weigh day today and I'm up a pound on last week.

193.

Quite strange really. I saw 191 on Friday.

I'm sure that 193 represents my true weight more accurately.

My measurements haven't changed but as I've saud before I only measure three locations, so it's not too scientific.

This situation has set me thinking.

More later.

Weigh day today and I'm up a pound on last week.

193.

Quite strange really. I saw 191 on Friday.

I'm sure that 193 represents my true weight more accurately.

My measurements haven't changed but as I've saud before I only measure three locations, so it's not too scientific.

This situation has set me thinking.

More later.

OK, so now the key is to stay on the wagon. That feeling of being out of control is exactly why I started on this. Not vanity, not out of ego, but feeling like I'm back in control. This week a few things conspired against you and you slipped up a little by your own admission. OK, so now the question is: what would you do differently next time? That's the key.

You are probably somewhere between 191 and 193. Not a lot of damage for the week that you said you had.

You can be frustrated, but this week you can't say you aren't seeing results. You just didn't put the work in - understandably, given the circumstances.

I think an unoffical challenge might be in order. The challenge is to stay at/under the weight that you are on November 14 through 12/31/2005. With all of the holidays, that may be a tough order, but it's one that we should strive to achieve.

I came up with this after reading that Americans typically gain 5-7 lbs between Thanksgiving (Nov. 21 this year) and Jan. 1. The easiest way to lose this weight would seem to be not to gain it.

Anyone in?

SUD @ 199.5 this morning. Lowest since July 7. Now, let's see if I can make it a 2 day streak. . . .


bd

SUD @ 199.5 this morning.

Wooo Hoooo!

GO SUD, GO!!!!

There you go! That's the trend you're on at the moment. Ride it! Ride that trend!

I'm pleased for you. You've worked hard for that. There's no doubt of that.

:claplow:


If you'd asked me four months ago what it meant to be out of control, I might have included trips to McD's, chocolate several times during the afternoon and evening, Chinese take out, Curry, Chili, potato chips, cookies, dessert after lunch and dinner and then maybe for supper.

Eating and snacking all day long were features of my previous lifestyle, so I have to laugh when falling off the wagon now doesn't really compare.

That said, it's been serious enough to impede my progress.

I'm tempted to suggest that I'm not on an upward trend at the moment. I think the 'indicators' are pointing up at the moment but I think the trend is a flat line. I hope I'm not deluding myself here?

I think my diet recently has been more akin to a bulking diet than a cutting diet, and this may be why I'm seeing the fat loss slowing and also some muscles sprouting. I doubt I'd see such gains on a cutting diet.

What did I do wrong? I worked to an old plan. One that worked for me once but doesn't fit the here and now. So the plan got abandoned. I also learned (again) that my self discipline diminishes under pressure, so I need to build in some resilience.

What I need to do is to get the trend on the downward path again - to give me something to protect and build on. I need to get some inertia going.

I think that the self induced pressure brought about by the exercise levels the previous week didn't help. I wasn't particularly fatigued but I knew I had worked hard. Maybe the 'apparent failure' to lose scale weight, even though I'd worked my butt off, hit me more than I thought. In fact, the more I reflect on that, the more I believe it to be true.

As far as my exercise plan goes, I think I need to get an idea of what I want to achieve each week by way of a minimum. Say, lifting three times and cardio once. If I get to exercise four out of every seven days (as a minimum), I think I can still make some progress. If the realitiy is that I can get one or two more days in, either running or lifting, then great, that's a bonus.

The nutiriton plan is a work in progress. I've finally conceded defeat and have reverted to counting calories for the next few weeks at least.

I'm up for the SUD super challenge. It's achievable and realistic.

Good news.... I went to the gym again this evening. I'd eaten a good dinner and felt it was a shame to waste all that good food on cardio, so I thought I use it to build some muscle.

I've discovered that my right arm is sronger than my left arm despite my left arm being bigger. Strange!

I took some photo's just for the hell of it. I'll post them up tomorrow. They don't show anything spectacular, just me with my hopeless poses. :lol:

Have a good evening SUD. Good luck on weighing 199.5 (or less) tomorrow.

I'm secretly hoping I'll see 192 but I'll be annoyed if I see 194. If I do, forget the 'inicators' that will be a full on 'trend'.

Harry :)


BTW - Sorry, I didn't proof read this, it's 2340 and I need to get some snoring practice in.

OK, I weighed in this morning at 201 even. <grumble - nice streak of days under 200. Exactly one day>
That means that on New Year's Day, I will weigh not more than 201.

How I will do this:
1. I am committed to rowing 200K between Thanksgiving and Christmas (See: http://www.concept2.com/05/training/motivation/challenges_ind.asp) for details.
1A. Try to keep some level of lifting going during the 200K challenge. It may only be a few sets a few times a week, but don't quit lifting altogether.
2. Limit drinking to nights with family (other than wife and daughter) and close friends.
3. Don't fall for the holiday party snacks and desserts - and booze. Diet soda or seltzer water are good things.
4. Cook healthy foods when I'm cooking for others
5. Smaller lunches

Rules: Whatever you weigh today, you work to weigh that on 1/1/6. Avoid the holiday 5, and it's 5 less to take off later.

Who is eligible. Anyone who wants to be.

Reporting requirements: 3x/week minimum.

All these are suggestions. Additions and modifications welcome.

I think an unoffical challenge might be in order. The challenge is to stay at/under the weight that you are on November 14 through 12/31/2005. With all of the holidays, that may be a tough order, but it's one that we should strive to achieve.

I came up with this after reading that Americans typically gain 5-7 lbs between Thanksgiving (Nov. 21 this year) and Jan. 1. The easiest way to lose this weight would seem to be not to gain it.

Anyone in?

SUD @ 199.5 this morning. Lowest since July 7. Now, let's see if I can make it a 2 day streak. . . . bd

Well of course I am in. 186 on Sunday, weekly weigh in day. However, I am trying to best your challenge and LOSE 6 pounds by January 8.

And fantastic Job BD.

If you'd asked me four months ago what it meant to be out of control, I might have included trips to McD's, chocolate several times during the afternoon and evening, Chinese take out, Curry, Chili, potato chips, cookies, dessert after lunch and dinner and then maybe for supper.


This is what I have been meaning to write about. See, I think you still have CONTROL. To me, control is first knowing what you need to do to be succesful, and second implementing the plan to do it. And third, being able to abnalyze and correct it when something goes off.

I think you still have the conviction that says: "When I follow my nutrition and fitness plans, I will continue to see success".

More later.

Thanksgiving this year is November 24, not November 21.

It doesn't change the nature of the challenge, since today was the initial weigh in day.

Anon - good deal. Glad that you are with us and looking to exceed the goal.

Harry- at this moment, you are done beating yourself up over the recent slip-up. It happens. You're back on, and it's not like it is the end of the world. As Anon stated, you still have much better control than you did previously.

Now, tell us what you are going to do to prevent it from sabatoging your plans, and most important you attitude (which isn't bad, but you are sounding a little down-in-the-teeth.). Get over it. EVERYONE HERE has missed a goal at some point, and lived to tell the tale.

bd

Hi guys,

Love the idea for the challenge.

I'm in at 194.

It's official. It's a trend!

I only wish I was being crafty and adding a few extra pounds to be certain of meeting and beating the challenge.

I am 194 this morning.

I have stopped beating myself up now. I turned the tide on Friday with the calorie intake. On Saturday I got got back to lifting. On Sunday I watched the calorie intake and went lifting.

Today I went and bought myself a kitchen scale and pocket reference (small book with foods and their calories).

Over the weekend I've been trying to eat 2000 calories per day.

Tonight I'll be working out a value which leaves me in deficit and also a value that gives me a maintenance figure.

I want to spend the majority of the week in deficit and that includes the weekend. The flexibility I'm building in will be, that where I don't meet the defecit, I can still stay in the maintenance zone.

I've thought about it and I'm sure I won't use it as a get out clause.

It'll just mean that if I deviate from the plan, I won't develop the mindset of having failed. I can't work to a fixed standard, there have to be parameters.

I last looked at deficit and maintenance values back at the start. I haven't revised them at all since then so this new look at it is long overdue.

I really didn't want to have to go back to calorie counting, it's a right royal pain in the bum, but I know that if I don't I'll just drift along. I don't want to do that anymore.

Besides counting, I'm also going to make a record of the calories I consume. I can see this taking on more importance further down the track, when I'm trying to work out why I may be failing to lose fat or why I'm putting on fat.

I still can't get my head round the concept of cheat meals. I'm uncomforatble with the whole idea. Once the flood gates are open I'm in dangerous territory. I need to give this some more thought though.

As I said above, I want to set a minimum standard for exercise. One I know I can meet. If I say that I'll lift six times in every seven days, it's almost a recipe for failure. It'll just take one missed session to set me back down the wrong track. If I say I'll lift three times and run (or cardio) once, there's a much better chance of me achieving that.

I'm also going to have a rolling program for the routines. I can't get into Monday being 'Arms Night' or Wednesday being 'Legs Night'. This 'rolling' approach gives me the flexibility I think I need.

On the occasions I can do more, it'll be a sweet little bonus. On the days where I have to miss a session, I won't feel the pressure because I'll know that I can do it next the next day.

I'm not sure how to guage my progress. I know that if I just use the mirror, I'll get fat. I mean, I've essentially put on three pounds in the space of a week, and the mirror hasn't told me. I could stick to the tape measure but that too can lie. I know that I can't just stick to the scale because that alone doesn't tell me how much fat I've gained or lost.

I don't know any other ways to do it other than a combination of the three.

I'll continue with this approach until the end of the BigDog challenge and then revise it if necessary.

I still need this to be something I can do on a long term basis. I need it to be something that fits into family and work life. I hope that now I've taken a less rigid view of my approach, I can start to see a change in the trend.

Fitness and fatloss is not the be all and end all of my life, but it is important to me. If I stay like I am now for the rest of my life then I wouldn't be too badly off. I just know that I can do better.

I don't lack motivation to exercise and my desire to be lean and fit is still strong. I still believe I will do it.

I'll be back to address Anon's and BigDog's posts later...

:)

Hi Butterflyer,

Sorry, I didn't see this one until now.

I have a lot of fun with these clowns.

Sometimes I think we're more silly than funny! :D

Sorry I missed this post first time round.

Please drop in again anytime you like and feel free to make fun of BigDog and Anon. They LOVE it! :lol:

:) Harry :)

You're all silly AND funny! :nod: It's excellent!:claplow:

Looks like you were really having a tough time there. I myself have been depressed and angry for the past week over job issues. Sometimes I look at "falling off the wagon" as exactly one of those times in life I try to keep myself healthy for, if that doesn't sound too confused...

I would love to join your unofficial challenge! I have the added joy of a week-long business trip to Mexico beginning at 4 a.m. the day after Thanksgiving!:doh: It will be a very busy, hardworking sort of week, as we are not allowed to have any fun. But we will be eating lots of dishes with mole sauce! :drool:

I love these new smilies-- I should have brought my gloomy self :cry: around to play with them this past week...

List Response - haven't had one in a while.
1. Glad you are in on the challenge. I have to admit that I was, in some way, happy to be at 201 for this. It's lame, but it will be easier to succeed in that way.

2. Diet - this is the hard one for me. Not that I'm not dedicated, but it's hard to figure out what/when/why to eat. I suspect that I'd do well with a hardcore diet program, but I'm not willing to make that sacrifice. I can't do food separating with a family - I suppose I could, but it's not worth it to me. There, I said it, and I mean it. I'm tracking and things look pretty good, so I can't complain, other than the fact that I can't stay below 200 for more than a day at a time. When in doubt, I try to eat something that clearly looks like it was a plant or animal in it's very recent past.

3. Cheat meals - I don't advocate for or against them. You can't conveince me that a 12 pack of beer, an order of wings, and a bag of nachos has much place in my diet. On the other hand, you can convince me that a steak and some mashed potatoes do have a place. Dessert is a weakness for me at home (low fat ice cream), but rarely is it part of a dinner out for me. Go figure. I think you have to give yourself some allowances for eating stuff that's not on the plan. What you can't do, is make stuff that's not on the plan, part of a "new" plan.

4. Goals - they have to be realistic, otherwise you will fail every time, which is a recipe for long term failure. I like the rolling approach for you, but it's important not to "roll" into next week or the week after.

5. Gaguing progress -there are lots of ways to measure progress. In addition to the tape/scale ideas, set goals for things you can do (when I hit 10 pullups, I was really happy), train to hit some personal best mark (like the rowing thing that I was happy about over the weekend), try to up your lifts by 10%. Scale and tapes matter, but the idea is that you can do things that you couldn't do before you started getting fit. Add half a mile to your run every 2 weeks until you are running 3 miles?

Nothing motivates like results - it's that simple. So it's good to have something by which you can determine your level of success.

6. "This isn't my whole life" - agreed. It's to make your life better. You have alos been at this for a few months now. Scheduling some rest in isn't a bad thing, it keeps your brain good, and allows your body to repair enough to be stronger - maybe this was the first big break (and maybe not- etiher way, it's not the end of the world).

Add me to the list of people who think that you will reach your goals for one big reason: you're honest in assessing where things are, even if that means that you aren't certain about it - or where you want to go next.