Here we go . . .again

[BigDog]

I haven't been here in a while, though I had great success with help from this site about 3-4 years ago. I went from 250lbs to 197 (which was my lowest weight in about 17 or 18 years at that time). In the 3 years since, I've picked up a few pounds.

Current: 6'2 3/4". 39 y/o male. Approximately 225 lbs - I have yet to get on a scale for this particular version of the endeavor, but will do so shortly. I believe the scale can be a useful tool, as long as you recognize that it measures only one thing, which probably isn't that important.
Bodyfat- No idea - best guess is probably 17-19%. Plenty of muscle visible in legs, and shoulders, but soft around the middle. Hey- I have visible cheekbones even now - which I couldn't say before I got fit the first time.

Situation analysis: Over the past 3 years, I've lost a job, started a business (which is struggling, but floating), been there for my dad when he was dying of cancer, and been a good active dad, and supportive husband. During this time, I've kept up my workouts generally, but haven't kept the intensity as much as I did a few years ago. However, where I have really slipped is in my diet.

I've gotten back to drinking too much to remain lean (and occasionally too much for the next day, I suppose), and I've slipped into eating "easy" foods too much. Part of that is that they taste good to me, and part of that is because I'm a stress eater, especially with sweets.


Recent Trend: Better. Have stepped up intensity of workouts, and started to mix different routines in so I don't get too stagnant. Diet has gotten better, and I've cut alcohol intake by about 50-60%. Too early to see a big difference, but I do feel better, and am finishing my workouts stronger.

Objective: Get back to a really good, lean maintainable weight. I estimate that this will be in the 205lb range. I've got more muscle than I did a few years ago, so I'm not seeking to get to an alltime low, or get to a crazy low body fat. I have a ton of respect for fitness comptitors and bodybuilders - that takes a lot of work and discipline - but I'm also a golfer and skiier, and am interested in doing those things, too. I've also got a 6 y/o who I want to make sure I spend time with. If that means I have a few halloween snacks and birthday cupcakes, I'm fine with that. But I'm not fine with my current state)

All of my clothes still fit, but they're a little tighter than I would like. This is also a bad time to be thinking that you really don't want to gain any weight in the Northeast US - short days. Cold weather. Makes it harder to get outside and move. Gotta be careful, especially with the holidays coming up.

Plan and Next Steps:
1. Keep vigilant on the diet. More veggies. Less sweets. Good breakfasts (oatmeal is cheap). Simply thinking about what I eat is a good start.
2. Keep the intensity of the workouts high. Weight program 3-4x/week. I Used Core Performance with good results before, and will use workout pairs - 2 day coordinated plans, essentially as at least 2 of the days, with some cardio (I have a c2 rowing machine at home) and movement based workouts (essentially bodyweight and light weights that move through multiple planes of work).
3. Between Thanksgiving and December, I'll be doing the Concept 2 200k challenge. This will dominate that portion of my working out, and I'll miss the weights a little, but by then the time away from lifting might be OK for me. Goal: see if I can crank out my fastest 10k ever during that stretch.
4. Keep going on this site. I've not been so diligent. Just gotta keep going.

[tobias7912]

Good luck....keep us posted .
I'm also cutting right now. From 250lbs I am 242.2lbs. Started around 41 days ago.


My goal is 10%. Leanest I have been was 13%.
I have an OMRON monitor, the type that measures your bf% while you hold on to this formula 1 steering wheel type device.

It's not to reliable, as it gives you 5% increase from day to day
What a waste of $$$$$$$$

I go by the scale. I have pudge to lose, so I want to shed 50lbs more.
Here is me a month ago
I want all that extra fat OFF!!!!!!!!
Keep me posted too, and we can motivate each other!!!!!!!

Take care

[sbidgo]

First off, Congratulations on the initial cut 3-4 years ago! This site has always been an inspiration to me as well.

I've personally noticed that cutting my alcohol consumption has increased my energy and ability to lose weight, I could be better, still have around 2-3 drinks a week but...it's difficult to get rid of it 100%

Good luck on your new cutting journey, and looking forward to seeing your progress!

Cheers,

Sbidgo

[tobias7912]

YOU CAN SAY THAT AGAIN!!!!!!!!!!!!!!!
Margharita, cocktails, etc.........SO MANY HIDDEN, not to mention empty cals.
You're better off without it. Maybe as a cheat with a cheat meal.

I don't know if it's true or not, but rumor is that alcohol increases cortisol, and increases estrogen.

I think that's just bs ...ppl telling you that so you can't have your fun.
I never got bitch tits from a few margharitas, but maybe I'm just not sensitive.

Anybody confirm this??

[BigDog]

Thanks for the replies - it's good to have people to relate to.
I tend to think that a combination of the scale; the mirror; and my clothes gives me a pretty good sense of how I'm doing in terms of getting leaner. But the intensity of my workouts tells me more about my fitness levels.

It's funny, because I can't figure out how to write that I like glass of wine or a beer or two, but that I don't have a drinking problem beyond the fact that it's making me fat. Suggestions welcome on how to better articulate that concept are welcome ("I have a fitness-related alcohol problem" sounds awfully stupid to me). There are other benefits as well, but it's not a problem. (See, there we go, it sounds very defensive).

Tobias- you gotta love a "tool" that gets you a margin of error of 5%, when almost everyone is between 8 and 30% BF. Yeesh. That's just not useful - sorry that you grabbed one.

Onward!

[tobias7912]

Originally Posted by BigDog

Thanks for the replies - it's good to have people to relate to.
I tend to think that a combination of the scale; the mirror; and my clothes gives me a pretty good sense of how I'm doing in terms of getting leaner. But the intensity of my workouts tells me more about my fitness levels.

It's funny, because I can't figure out how to write that I like glass of wine or a beer or two, but that I don't have a drinking problem beyond the fact that it's making me fat. Suggestions welcome on how to better articulate that concept are welcome ("I have a fitness-related alcohol problem" sounds awfully stupid to me). There are other benefits as well, but it's not a problem. (See, there we go, it sounds very defensive).

Tobias- you gotta love a "tool" that gets you a margin of error of 5%, when almost everyone is between 8 and 30% BF. Yeesh. That's just not useful - sorry that you grabbed one.

Onward!

Didn't understand your comment.
You mean a sore loser spreading false info???
He probably got it from a study where alcohol was being abused, and no workouts, so no muscle retention, and a fatty diet, inducing fat on the pectorals, and he called it bitch tits.
Some ppl are just out there to spread false info.

Won't find that here, which is why I've been hanging out here as of lately.

[BigDog]

Originally Posted by tobias7912

Didn't understand your comment.
You mean a sore loser spreading false info???
He probably got it from a study where alcohol was being abused, and no workouts, so no muscle retention, and a fatty diet, inducing fat on the pectorals, and he called it bitch tits.
Some ppl are just out there to spread false info.

Won't find that here, which is why I've been hanging out here as of lately.

Tobias- Apologies for not communicating clearly. Certainly no offense intended to you or to anyone. For clarity's sake:
1. My comment (in the last paragraph) about the tool was purely sarcastic, and meant to convey sympathy for purchasing something that simply doesn't work. It's miserably frustrating to buy something that should provide objective data, and doesn't. That's the rough equivalent of buying barbells whose weight changes for no apparent reason.

Clearly my dry (or unclear) comment didn't come across the way that I intended.

2. The bulk of my comments were intended to be independent of the last paragraph. Essentially, it was just supposed to say that the predominant reason that I'm cutting way back on alcohol is because it's contributing to my higher bodyfat levels, and my decrease in fitness, and not because I have a drinking problem. I know plenty of people who have drinking problems, and it's brutal until they get their hands around it, and deal with it.

I hope that clears things up. More important, I hope that no offense was taken. If offense was taken, then I apologize.
--
32:45 on the rowing machine this morning. 8,605 meters.
A bit sore from the lifting over the past few days, but not too bad.

Tomorrow: my gym (basement) is being used as a bedroom by family, so I'll be doing a yoga to work on my flexibility. Underrated workout, that always leaves me feeling better.
--
bd

[tobias7912]

Oh, no no offense taken.
Good luck (me, I'm sore all over )

Keep it up

[bmacntmac]

BigDog is back!!! You gave me a lot of good info and advice when I first found JSF. (Now if I could just put some of it into practice. )

I'll be following this one!!!

[BigDog]

Originally Posted by bmacntmac

BigDog is back!!! You gave me a lot of good info and advice when I first found JSF. (Now if I could just put some of it into practice. )

I'll be following this one!!!

House full of family. Access to the basement completely shut off. Surprise addition sleeping in the living room - so no yoga either.<Grumble>. Might not be so bad- 10 days in a row of working out has me a little tired, so this won't be the end of the world.

Good work event for my wife last night. Ate OK (decent snacks, 2 drinks, no entree or dessert).

Gotta run to a meeting.

BMAC- good to see you here.
Biggest difference in this time around is that I don't have as far to go, but I have to work harder to make the same progress. I'm a little older, and all of these returns seem to diminish as you get closer (i.e. the closer you get, the steeper the hill gets) .

[BigDog]

Yoga this morning. Always feels good, but doesn't give the same sense of accomplishment that lifting does.

Dead tired yesterday, but a good day professionally. May have a new client, and picked up a pretty good project on a need it now basis.

Of course, family still in town, so there was a little celebration. And now it's back to a little quiet, and I miss having them here- even though I see them a lot.

Monday us going to be tough. Cross country flight Monday morning. Back Monday night. That'll be fun.

[zenpharaohs]

Originally Posted by BigDog

Yoga this morning. Always feels good, but doesn't give the same sense of accomplishment that lifting does.

Dead tired yesterday, but a good day professionally. May have a new client, and picked up a pretty good project on a need it now basis.

Of course, family still in town, so there was a little celebration. And now it's back to a little quiet, and I miss having them here- even though I see them a lot.

Monday us going to be tough. Cross country flight Monday morning. Back Monday night. That'll be fun.

Long time....

[Aleister bates]

i feel your pain as ive been battling weightgains for years now.im trying to get under 200 lbs...my ideal weight is 188.time will tell.

[BigDog]

OK- for someone who just got back, I've taken a lot of time off.
A 5,000 mile day (to the west coast and back), followed by H1N1 (my daughter- she's fine now- and I guess I had a touch of it too, but it was hard to tell with the trip hangover), and trying to catch up with clients will do that to you. At least it did with me.

Yikes. What a week, and what a weekend. Am glad to be through it.
Semi-lost fitnesswise. After about 15 minutes on the C2, I was just wasted - I may not be as fit as I would like, but that's a sign that I was sick. As was the fact that I hurt all day and the day after from it.

Major exercise this weekend was playing 18 holes of golf. That was fun, and I got my first eagle ever, but again just hammered from the fatigue.

That said, I've hit it hard this morning, and hit it hard yesterday. Feeling better, if not 100%. One of the funny things is that I haven't lost a lot of strength on some lifts, but am slightly weaker on others. It's frustrating, but my attitude has been good, and a major part of moving more weight than I had been for the past few months - an extra rep here, a few pounds heavier there. . . it adds up nicely.

Have a good one to all

Note: Good to see you ZP.

[BigDog]

Good row this morning 33 minutes, shot at the end, but at least I got through it.

Seriously sore body from the last 2 days of lifting. This happens to me, and I'm OK with it, but it still stinks to have to get back into condition, and go through this before things start to click.

But tomorrow I hit the weights again.

Diet has been spotty, but I'm working on it.

[BigDog]

Reasonable food day yesterday (it's amazing how hungry I get when I start lifting again. I have to get more good foods around the office to snack on).

Tired last night, so crashed early. Up early, and really hit it this morning. Great lifting, followed by a good, hard HIIT row.

Do it again today and tomorrow.
Have a great one.

[BigDog]

Oh, that felt good.
This morning I lifted hard - really stressing range of motion, and using good, heavy weights. Followed with 15 minutes of HIIT.

And for the first time in about a year, I had the "It's going feel good when I stop, and it's going to feel bad when I stop" feeling. Just felt this great surge of energy that has stuck with me so far this morning. It's like my body finally agreed that what I have been getting it out of bed to do in the morning is a really good thing, and now it's not just the brain dragging it along.

Still need to work on diet (Note: Halloween candy is not good to have kicking around the house), but there are all sorts of progress that suddenly feels really good. I'll be interested to see if it carries over to tomorrow's 10k row.

Have a great day and weekend-

[BigDog]

And . . . friends in town last night.
Way too many beers.
Dammit.

Now I not only feel like crap, but ingested about a trillion empty calories. Bad use of metabolism last night.

Not happy about it, but can't fix it.
I'm guessing that my row later on is pretty much going to suck, but I'll be grinding through it as penance.

Dammit.

[BigDog]

Massively odd week here, but have gotten my lifting in.
I'm a little less dedicated to cardio - i.e. if things fall apart, I feel like lifting does more for me in terms of feeling good, and cutting fat.

Still I do have to make sure that I'm getting a few more reps in on the rowing machine after lifting. Will try to hit it 2x this weekend.

So, I think I'm doing my first weighin on Monday, and we'll see where we are.

Onward.