I have been a lurker on JSF off and on since two wires thin.


In the past seven years I have lost 140 lbs! and Gained 150.... However as we all know failure is not falling down, it's not getting back up. I realize that I have some basic knowledge on how to transform but need better discipline and accountablity to succeed. I am back up.

Stats Male 47 yrs old 5' 10" 211 lbs BF @ 25% (est)

Goal : Reach and Maintain 170 12% BF

Married 3 Kids have a job where I have to attend public dinners and lunches and travel from time to time. Sedentary job overall

I have had a few scary health issues that make it critical that I get some weight off fast, and STAY @ a healthy weight. I need to be able to be a great husband and active father to my kids (ages 1, 3 and 12) If I don't change soon and completely all they will have is an insurance policy....

Slightly complicating/influencing my plan.. recovering from torn bicep and rotator cuff, asthma, working 12 hrs a day...

Goal: 0- 3 Months - loose 20 lbs of FAT hope to retain as much LBM as possible) Will use RFL plan - Lyle McDonald for this phase.


Goal: 3- 9 months - loose and additional 10 lbs of FAT. Want to transition slowly into a sustainable way of eating and focus on adding some LBM and increasing functional strength and improving flexibility cardiovascular performance Thinking about a Waterbury, Ballentine type program... Not sure yet

Goal 9 -12 months. I want to reward myself @ this point along the journey with some pain... To test some personal limits, Crossfit, HIT or something else that will have me question my sanity


I'd appreciate any input, advise.

Thanks Maps

Day 1 of RFL

Seemed too easy... I'll look back on this on the tough days sure to come.

Weighed in Official @ 213 with 28.1% BF --- Ugh

Water weight should come off by the loads next few days. Along with the headaches, weakness, and test of will.


759 Caloies

10.0 Fat
21.6 Carbs
140.7 Protein


Have to remind myself this is to get a big jump start on my sustainable nutrition plan. Should be interesting to get through my workout tomorrow.

I still feel I could benefit from some reassurance from those that have taking the PSMF road... Plan to re-read book chapters and get some rest.

Scales says....208.8

Ahhh water weight loss! Hopefully some fat loss in there.

I need to be able to be a great husband and active father to my kids

^ This was a goal for me aswell for my future. I didn't want to be 35-50 and die over when my family might need me the most.


Great motivation! When you think about stoping think about your family. Get that extra minute on cardio! Get that extra rep up in weight lifting!

:tu:

Tough times will indeed come, just stand strong and pus through. First allow me to congratulate you for not giving up. I wish you the best on our journey you can do this. :tu:

Good full body workout. Resisted the temptation to over do it.,,, been away from the weights a while with the torn bicep and rotator cuff, (You should hear my excuses why I didn't squat because of those injuries...LOL)

Calories 942
Fat 18.8
Carbs 18.9
Protein 162.8

Went 100 Calories over my plan for the day...extra piece of grilled chicken!

Feel great... Got to see the POTUS today! Even more important my Daughter's Birthday is tomorrow. One of the sources of love that have made the discipline easy!

Thanks for the feedback and encouragement

AM weigh in: Scales says...205.4

I didn't realize how much water they body holds! Have a root canal this AM after I pick up some cupcakes for my daughters Birthday. Probably a multi Protein shake, multi ibuprofen, day ahead...

@ buffstuffed - Loved the Jim Rohn quote!
@ CA$ON - If I can do half the job you did... my family will have the Dad they deserve

Day 3 Results

Calories 851
Fat 11.6
Carbs 22.8
Protein 151.3

No workout

Shared some M&M's with my 3yr old as part of her Birthday Celebration (Yes I counted them in my calories :D)


Added Magnesium to my sup list of EFA's, Multi, Cal Citrate.

Very difficult day. Only had less than 4 hrs of sleep last night, and Root Canal work done. Have a feeling the scale may be funny in the AM, but clothes are already starting to loosen...

Day 4

Scale says...205.4 (again) I thought my weight would spike up for some reason.

No workout

Numbers about where I want them

Cal 874
Fat 15.0
Carbs 22.6
Protein 159.7

It was difficult for me to eat today Had to almost force myself. Strange for someone that has been able to binge with ease.

Tomorrow will include weight workout, can't wait! :bb:

Day 5

Scale says 204.8

Free Meal Day

Full body workout - 110 Carbs PWO

Cal 1,423
Fat 22.8
Carbs 138.0
Protein 165.5

Day 6

Scale 205.4

Daughters Birthday party @ Chuck E Cheese. My wife ordered a veggie platter so it was that a diet coke plus the cake and ice cream.

Cals 1,435
Fat 39.3
Carbs 121.4
Protien 149.8

Two days in a row with Cals close to double what will be my normal. Good news is that this was planned and at least under maintainance.

Day 7

Scale 206.6

Cals 899
Fat 21.4
Carbs 22.2
Protein 143.9

(Almost) back in stride "helped" my three year old finish her cake (should have left it at Chuck E Cheese)

40 min LISS this AM

picked up 6 dozen eggs and sugar free jello
Grilled some salmon and accidentally made some really good soup! Have most of my food Ready for the week. After Monday's weigh in ill set target for the week,

Week 2

Day 1

Scale says 206.2

Not nearly as large of a drop as I expected since I known I'd get significant water loss.

However, I have had to move my belt over two notches, and some of my shirts are less snug around the collar.

I also need to be more detailed with my Fitday food log the first few weeks, and use the food scales and measurements each time until I know how much portions weigh. Not sure some days if my fish was 4 oz or 8 oz. Big difference on a PSMF as I am need to ensure certain protein numbers.

Learned some things to do and not do this first week. They may seem contradictary.

1. Pay attention to the tittle of my own journal!
2. Get good body measurements with tape at a minimum or ideally a professional BF test so I can track appropraitely.

This discipline will make the difference. The source of that discipline is my family!

This week I plan to add an additional work out day (three versus two) and increase the water even more so. Target of 200 oz.

Also keep my two free meals cleaner.

No birthday celebrations etc on the calendar for another 4 weeks. So thing should be pretty clean.

Goal for Week 3 Day 1. Recalculate my protein numbers - , Scale weight of 202, and proper measurements to track changes going forward.

Final numbers for the day.

Cals 771
Fat 15.8
Carbs 12.2
Protien 136.5

Not nearly enough water today!!!

Week 2

Day 2

My AM Scale reading 204.6

Full Body workout

Mix of gatorade and protien sipped before and during workout

Cals 945
Fat 20.1
Carbs 36.8

Pro 166.8


^^^ Add anoither 200 calaories !!! LAte last night couldn't sleep and my mind and body was craving Salt had a serving of dried toasted soy beans ( not so bad)== Then the killer Too many of the kids goldfish (uugh) Stopped after scarfing about 20% of the bag...)

Will do a little xtra LISS in the AM Won't dent the mini salt binge from Monday night, but feel I should do it, forgive myself and stay back on track.

Wife has been very supporttive and it makes a really big difference to me,

Week 2 - Day 3

Scale 204.6

Sore from workout last night.

Cals 959
Fat 27.1
Carbs 26.5
Protien 152.2


Was at an event that went an hour and a half longer than I expected.

Ended up eating three meatballs that added 250 Cals to my day. :curses:

No big deal in the overall scheme of things...lesson learned, prepare for the unexpected.

Week 2 Day 4

AM Scale @ 204

Looking forward to getting out (and staying out) of the 200's - FOREVER!!! Some time in the next 10 days. With my calorie deficit, activity, and metabolism slow down fights with my body I should be on path to lose about 3.25 lbs per week on average. I know that it's not going to be linear, and that It's not all FAT loss, but it should be doable for a while on RFL

Still sore from Tuesdays workout. Need to face the fact that recovery is going to take a littler longer now that I'm not a young pup anymore. Won't be hitting the weights today.

Having Middle Eastern Food for my free meal. (really want a bowl of Frosted Flakes!) Grilled Chicken Hummus, Tabbouleh, and Pita Bread - Finishing off with a Tootsie Roll. Had to guess at the numbers for Fitday as the restaurant didn't have nutrition info and I wasn't concerned with weighing and measuring portions!


Cal 1,612
Fat 31.5
Carbs 143.7
Pro 189.0

Should be a little bump in tomorrow scale from the carbs. Only water. Still eating under maintenance.

Week 2 Day 5

AM Scale 204.4

33 Mins LISS this AM. Very sleepy and tired these pass two days. Finally picked up some "No Salt" Think I need the Potassium. May lift tonight depending on how I feel. Was scheduled to do it tomorrow.

Craving a Snickers for the past 4 days...

Must
Not
Give
In....

LOL I can always incorporate it into my Free Day. I need to lose my fear of having a legitimate free meal, and pick one where I will enjoy it. Not pig out, but not have the guilt while i am eating it.

Birthday is in August...Maybe then.

Stats for the day


Cal 994
Fat 29.6
Carbs 44.1
Pro 136.7


I need to get my diet in order. What I am doing is yielding results...but it's not RFL, which I am sure would be better! Too much Fat, Too many Carbs, most importantly, not enough protein!

Dragged through the day. This is the first moment I have had to myself. Was looking forward to hanging out with my wife, but she's signed off for the PM.

Maybe I can get some sleep like everyone else in the house....

Week 3 Day 1

Stat check

Starting numbers 213.0 28.1 BF
After 2 Weeks 204.8 25.8 BF

Not where I hoped/expected to be, but I'm pleased. Moved to another notch down the belt. Two more notches then it will be time for a new belt :tucool:


Hectic weekend and so I didn't post. - Let me clear that up. Didn't make this a priority. Slips in Nutrition plan. Over did my free meals...Became a free weekend almost (five free meals btw Friday and Sat)

Gave into my two cravings I was having - Snickers and Frosted Flakes.

Before I got carried away regain focused on my fuel for this journey.

The crime isn't in falling down == it's in staying down

Yesterday (Sunday) very much on track.

Here are the Fitday numbers:

Cal 888
Fat 19.3
Carbs 28.7
Pro 144.5

My wife made some trout Pan seared then baked. The fish was great, but a little more Fatty per Fitday than I thought,

30 Mins of LISS and some stretching (not nearly enough!) to deal with the DOMS from Sat workout.

Look to keep my numbers right in this range for the remaining 10 weeks of Phase I. (or less if things go very well)

Maps

Day 17
Current 201.8
Start 213 28.1% BF
Weight Loss 11.2 BF% loss ??
Goal 170 12% BF

Glad I'm not in a challenge right now... Posting has been off

So far so good on RFL. Clothes are getting loose, had to pull the belt in another notch. Will go belt shopping soon, and need to see a tailor soon to take in my suits.

My job requires a suit and tie daily, so at the end of this process I need to budget some extra $$$$ for some new suits.

There are worse problems to have... :D

Even though there hasn't been that much movement on the scale, my body is already noticeably different.

DOMS not as bad from the workouts.

I have refocused my training into 3 rounds of an 8 exercise circuit heavy enough where I get out 7 reps -- in good form. 2min rest btwn rounds and about 10 seconds btwn exercises. It was very brutal for me...

One of the great benefits of working out @ home is the ability to set the stations up in advance and knock them out in the order I want with the minimal rest period.


Have a commercial gym membership also and plan to work out there for one of my three weekly workouts to take advantage of equipment I don't have.

Seem to be on track for my goal of a 15lb loss for the first month. I think I have maintained enough protein intake and adequate workouts to maintain as much LBM as possible.

Fitday finals for yesterday...

C 971
F19.1
C26.9
P168.7

Maps

Day 18
Current AM Scale 201.0
Start 213 28.1% BF
Weight Loss 12 BF% loss ??
Goal 170 12% B

Fitday numbers from yesterday

C 853
F 14.0
C 21.3
P 156.0

Did my 33 mins of LISS this AM

Schedule to lift tonight, may wait until Friday when my wife and I go out. I like to schedule my free meal and lifting together when ever possible.

Looking forward to getting out of the "200's" and in to the 190's. keep reminding myself that's it's not going to be linear and that after a free meal I usually see a bump up on the scale .

I have a reward scheduled when my weight loss passes the 20lb mark.

Trying to figure out what to get myself that's fitness related. Thinking about a Gowear/Bodybug. Any suggestions welcomed.

Maps

Day 26
Current AM Scale 199.2 23% BF
Start 213 28.1% BF
Weight Loss 13.8 lbs BF% loss 5.1%
Goal 173 12%

Fitday numbers from yesterday

C 1,092 F 27.5 C 23.7 P 184.1

Away from the boards for a while...

Had a few family issues that took priority over posting. Also caused a fluctuations (mini break) in my diet that actually seem to have a benefit.

Glad to be sub 200 lbs for the first time in 3.5 years!!!! Happier that I have seemed to be able to maintain a high amount of the LBM I have.


6lbs away from my 0-3 month goal! I am adjusting my expectations based on how things are working and learning more about the diet and my body.

My target for the first 20lbs is now 8/31.
My target for the next 10 lbs is now 10/15.

After the 30 lbs on the RFL program I will get a DEXA scan to get the most accurate BF reading i can.

Will recalibrate and decide on next steps

Day 26
Current AM Scale 199.2 23% BF
Start 213 28.1% BF
Weight Loss 13.8 lbs BF% loss 5.1%
Goal 173 12%

Fitday numbers from yesterday

C 1,092 F 27.5 C 23.7 P 184.1

Away from the boards for a while...

Had a few family issues that took priority over posting. Also caused a fluctuations (mini break) in my diet that actually seem to have a benefit.

Glad to be sub 200 lbs for the first time in 3.5 years!!!! Happier that I have seemed to be able to maintain a high amount of the LBM I have.


6lbs away from my 0-3 month goal! I am adjusting my expectations based on how things are working and learning more about the diet and my body.

My target for the first 20lbs is now 8/31.
My target for the next 10 lbs is now 10/15.

After the 30 lbs on the RFL program I will get a DEXA scan to get the most accurate BF reading i can.

Will recalibrate and decide on next steps

Congratulations on making you goals, I remember getting below 80kg last year and it was an awesome feeling. :tu: