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Kaizen - Continuous Improvement

Discussion in 'Fitness Journals' started by Shamie, Mar 1, 2006.

  1. Shamie

    Shamie Senior Member

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    day 1/31. I lost 40 pounds in 2005, but January & February I have just been treading water. The sad fact is, that I just eat too much. I have had 2 threads here before, the first in 2005 was a success, I lost 15 pounds. The second, at best was a partial success, since I only gained 4.50 pounds back, and had it not been for the thread, keeping me focused on weightloss, I might have gained alot more back. As of last Saturday, I weighed 211 (which was a 4.5 gain from the end of 2005). My plan is to eat a maximum of 2,500 spread out over 5 meals during the day. I guess I have a farily high metabolism, since according to my food journal, so far in 2006, I ate about 4,100 calories a day, and gained only 4.50 pounds, so at 2,500 a day, I expect the weight to fall off pretty quickly. I want to get to 200 by the end of this month. At the moment, I can only do upper body lifting, because of back issues, but I am going to lift 2x a week upper body, and do cardio 6 days per week, and see where that takes me in March. At the end of March, I will evaluate my results, and see what changes are neccessary.
     
  2. Shamie

    Shamie Senior Member

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    day 1 of 31. calories: 2,300. workouts: rest day. Calories were alittle low, but actually I am happy with anything 2,500 and below, and I wasn't hungry, so that was good. Since I ate approximately 4,100 on average the first 2 months of the year, that is a 40% reduction. It will take time to get used to.
     
  3. Shamie

    Shamie Senior Member

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    day 2/31. calories 2,645. workout: rest day. mtd workouts: 0/2. Went over slightly on calorie count, still under 2,500 if you average the 2 days. Feel alittle bloated, don't know why, maybe the lack of exercise. But still don't feel hungry. I hope to see a weightloss for my weighin on Saturday. I was 211 last Saturday, anything 210 or under will make me happy. Since my last weighin last Saturday, I have only eaten well yesterday and today, so I can't expect much this week. I have high expectations for next Saturday though.
     
  4. Shamie

    Shamie Senior Member

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    day 3/31. Friday: calories 2,600. workout: 60 minutes treadmill running. mtd workouts: 1/3. Didn't workout out since 2/25, and I can really feel the effect of just 5 days without working out. I rarely feel aches and pains, when I keep on a consistent workout schedule, but when I take off, aches and pains start to appear. Getting used to lower calories level. It was not hard at all to keep within this limit.
     
  5. Shamie

    Shamie Senior Member

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    day 4/31. Saturday: calories 2,600. workout: lower body lifting, and 30 minutes on a stairmaster, and 30 minutes running. mtd workouts: 2/4. Was a little surprised for my weighin. I weighed 208.50, which was a 2.50 pound loss from last Saturday, and I was only on my diet for 3 days. I thought I would be 210, or possibly gain weight. Next Saturday, hope to be 206.00. Went to the gym this morning (Sunday), and possibly might eat more than 2,600. With my supplements: Udos oil, Endurox, and endurathon, that totals about 485 calories. I might make today not really a cheat meal, but I might give myself permission to eat about 500 eatra calories, otherwise I am never going to reach 200 grams of protein today.
     
  6. Shamie

    Shamie Senior Member

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    day 5/31. Sunday: calories 2,970. workout: 30 minutes rowing machine, 30 minutes running, upper body lifting. mtd workouts: 3/5. Spent alot of time at the gym today, luckily I got there early. I feel really good today, especially since I did squats yesterday, and was concerned I might injure my back again, but lowered the weights, but had better form. This week hope to start going to the gym in the mornings before work, starting tomorrow. The problem is if I screw up one day and go at night, it is very difficult to go the next morning. I plan on making a rest day on Thursday of this week.
     
  7. Shamie

    Shamie Senior Member

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    day 6 /31. Monday: calories 2,630. workout: rest day. mtd workouts: 3/6. Didn't workout yesterday before work, and didn't want to go after work, since I wouldn't be able to go this morning. But, I didn't go this morning, so I have to go tonight. Therefore, yesterday was my rest day, instead of Thursday. Yesterday went well, I was alittle short on protein, but I want to stick around 2,500-2,600, so I stopped there. Tonight will be 1 hour of cardio.
     
  8. Shamie

    Shamie Senior Member

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    day 7 /31. Tuesday: calories: 3,070. workout: 30 minutes elliptical; 30 minutes stationary bike; mtd workouts: 4/7. Calories alittle higher than I like. Actually went to the gym this morning before work also, and ran for 1 hour. I woke up at 4:40 am, and immediately told myself that I was too tired to go this morning. I woke up really hungry, so had breakfast. Than I was thinking about this article I read on the internet yesterday "the secrets of body transformation" by john berardi. One of the things he mentioned was the "6:00 am test". He mentions that he was at the gym, and this coach in great condition offers to train him at 6:00 am the next morning, and he was thinking of all these excuses why he couldn't make it. He goes the next morning, and the coach tells him that he wanted to see how committed he was, by making him get there by 5:50 am. While I was eating my cereal, I was thinking maybe I am not as committed as I claim to be, if I can't throw on my workout clothes, and be at the gym at 5:30 am. I was up already, and I couldn't think of any excuses why I couldn't go. So I went, and now I feel great.
     
  9. johnyboy

    johnyboy Well-Known Member

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    Good on you Shamie.
     
  10. Shamie

    Shamie Senior Member

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    day 8/31. Weds - calories 2,950. workout: 60 minutes treadmill. mtd workouts: 5/8. Well I am on a streak, 2 days in a row going to the gym before work. I feel so relaxed now. But yesterday, like 3:00 pm, my eyes felt like closing, but a cup of coffee took care of that. I am at work now, one of the benefits of working out before work, is that I am done wokring out by 6:30 am, showered and dressed by 6:50, and on the bus to NYC by 7:00. By taking the bus just 15-20 minutes earlier than normal, I save so much time, since there is hardly any traffic. Going to try for 3 days in a row tomorrow.
     
  11. Shamie

    Shamie Senior Member

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    day 9 /31. calories: 3,660. workout: 30 minutes arctrainer, 30 minutes running. mtd workouts: 6/9. I am officially on a streak of going to the gym before work, 3 days in a row. Today it didn't enter my mind that I was too tired, so hopefully it will become more of a habit. I really did feel tired though, when I was on the rowing machine for 30 minutes, I was thinking how I going to run for 30 minutes when I am done rowing. But once I got on the treadmill, felt great. I wish I was more intune with my body. I never know if I am really tired, or my mind is playing tricks on me. Tomorrow am very busy, so I have got to get to the gym when they open at 7:00 am, and lift upper body, and try to squeeze in an hour of cardio. Have to go to the doctor at 10:45 am, and he is taking a blood test, so I have to fast before my appointment, so my workout tomorrow will be on an empty stomach. Then the rest of the day I am busy. I am probably running in a 15K on Sunday, so will skip the gym, and lower body lifting. Monday will be my rest day next week. Alittle anxious about my weighin tommorrow, I am very bad at judging my weight, so I don't know if I lost, gained or stayed the same. I am hoping to be 206. If I am 206 or less, that will get me motivated for next week.
     
  12. Chameleon

    Chameleon Well-Known Member

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    Shamie... it sounds like you have really good motivation and are on the right track... but don't overdo it here at the begining.. maybe only do 1/2 hour after your weight training tomorrow so that you have enough energy for the rest of your busy day... take that with a grain of salt though, since I don't know your long term goals, body type, or level of fitness ;)

    how tall are you? just curious because I don't remember you posting it ;)

    you've made some good progress already, but don't set yourself up for disapointment tomorrow when you step on that scale... I only say this because part of your weight loss last week could possibly have just been water weight, which is still good, BUT don't expect to see that large of a loss every week or you'll be setting yourself up for dissapointment :nod: I've been training VERY hard lately and haven't lost a pound in weeks... but if you look at my progress pictures in my journal you'll see that I've been steadily losing fat.. don't place all of your hopes on that scale is all I'm trying to say ;) do you take pictures? if you don't, my suggestion would be to start.. pictures are an EXCELLENT way to track progress, as is measuring body parts... waist, bicep, chest, thigh are the usual measuring points, although I know people who do even more than that... you could also see if there is a trainer at your gym that could do a body fat test for you :tu:

    over all though I think you're on the right track and doing great!! :tucool: keep getting up in the morning... the more you do it, the easier it will get... I feel like crap all day if I don't get my fasted cardio in before work, but it always takes me about 2 weeks to get back into the swing of things and actually drag my tired body out of bed, if I've taken any amount of time off from AM workouts... so just keep plugging away and things will get easier and easier for you... it's awesome that you realized you were making excuses the other day and went into the gym instead of skipping it :tu:

    :gl: and keep us posted :flex:
     
  13. Shamie

    Shamie Senior Member

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    Thanks for your advice Chameleon, I am 5'11". I actually thought about lieing, for some reason on the internet, there is an unusally large amount of men 6'4". I have taken photo's and measurements every Saturday morning since 12/31/04 (a few were Sunday's, but I haven't missed a week). I might post some photo's eventually, but I have to find out how to block out my face. While a photo of me in my boxers might seem normal here, somebody could copy the photo, and it could end up on a porn site for example. I already had a bad experience on the internet, on somebodies blog, they had a section for comments. I left what I thought was a helpful comment, and apparently they didn't think so, they were really upset, they somehow traced me back to my the computer I used in my office. They said they posted photo's of me (with face blocked out), so I want to avoid unneccessary problems. I will read your journal later today. Thanks for replying.
     
  14. Shamie

    Shamie Senior Member

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    day 10/31. Friday - calories 3,050. Workout: 30 minutes rowing, 30 minutes running. mtd workouts: 7/10.
     
  15. Shamie

    Shamie Senior Member

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    day 11/31. Saturday - calories 3,270. workout: 30 minutes elliptical machine; 30 minutes treadmill - lower body workout. mtd workouts: 8/11. I started at the gym thinking I was going to do an upper body workout, but my shoulder hurt when I woke up, and while I was still planning to soldier through, after my first bench press, I knew that it was not going to happen. So I changed plans. Just came back from my 15K in Central Park. Felt really strong running, I think my time was 1:23, but there was about a 3 minute wait before I got to the starting line. I will check the internet tomorrow, it is not listed now, I hope that it was under 9:00 minutes per mile. I had some good news on this weeks weighin. I weighed 205, which was better than I hoped. Next week hoping for 203. 203 is a big number for me, since really 9/18/04 was my starting point, which is when I went to the doctor for an annual physical, my weight was 253, so this will be a 50 pound loss from that point.
     
  16. Shamie

    Shamie Senior Member

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    day 12/31. Sunday calories: 3,300. workout: 15K race, which I finished in 1:22:12, which is a speed of 8:50 per mile pace. mtd workouts: 9/12 (including race). My time was pretty fast for me, and the weather was rainy, so I was pretty happy. I guess as I get lighter, I will get faster. Even though my calories were higher than I want them to be, I am striving for 2,600-2,700, I was very happy yesterday. Late at night, I got this strong desire to eat, and I was debating, should I have some oatmeal, or a whey shake, but knowing myself, I would have stopped at that, and would have binged on atleast 1,000 calories. Instead, I ate 5 sticks of sugarfree gum (at once), and I guess the chewing helped, since I lasted not eating until this morning. So far this month I have averaged about 2,900 calories a day, which is acceptable to me. Today is a rest day.
     
  17. Shamie

    Shamie Senior Member

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    day 13/31. Monday calories: 3, 050. workout: rest day. mtd workouts: 9/13. Went to the gym this morning, got there 5:30 am, and spent an hour on cardio. Again, I didn't tell myself that I am too tired to go, and go back to sleep. On one hand, the sucess of losing weight motivates me, like this past week, I lost 3.50 pounds. On the other hand though, success tends to make me slack off, which is what I have to fight now. I definitely want to get to 203 or less on this Saturday's weighin (to get to my 50 pound weightloss mark), but if I don't get there this week, it is not the end of the world, then next week it will happen. I am going to make every effort though, I am doing going to do cardio every morning this week, and try to keep calories towards 2,600 - 2,700. Even though I have been over my calorie range, if the 300 extra calories keep me from bingeing, they are calories well spent. While keeping calories low is important in losing weight, I believe it is more important to burn alot of calories through cardio (I know that is not a popular view among weightlifters).
     
  18. Shamie

    Shamie Senior Member

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    day 13/31. Tuesday calories: 2,970. workout: 30 minutes arctrainer, 30 minutes running on treadmill. mtd workouts: 10/14. Woke up today at 3:35, and was really hungry. Went to kitchen, and had some cereal, and then went back to bed, until alarm went off at 4:40. Turned off alarm, and went back to sleep. But I woke up at 5:03 probably because I had to pee (since I have been drinking much more water than normal). In any case, I was debating, should I throw on some workout clothes, and go to gym, I really need to be there by 5:30, and the gym is a 15 minute drive away. Or should I make this a rest day, since I really was very tired. But I was thinking, if I really want to get to 203 on Saturday, I should not get lazy now, and to the gym I went, where I did 30 minutes on a Concept 2 rower, and 30 minutes running. I felt really tired when I was rowing, but once I was on the treadmill, I had lots of energy. I need to start going to sleep earlier, since I am waking up so early. I went to bed at 11:30, so that is not enough sleep. I am going to try for 10:30 tonight.
     
  19. Shamie

    Shamie Senior Member

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    day 15/31. Weds: calories 3,350. workout: 30 minutes rowing; 30 minutes treadmill. mtd workouts: 11/15. It is already becoming a habit of waking up at 4:40, and going to the gym. I need to work on getting more sleep, since I have been going to sleep at 11:30 pm, and waking up at 4:40. BUt I do commute to NYC from NJ, on a bus, so I have been sleeping both ways of the commute. It used to be productive for me to read a book or magazine, but almost as soon as I sit down, I am out cold. I have definitely been eating too much, but I have been doing cardio everyday, and burning about 1,000 calories a day. Weighin is on Saturday, so I hope I can get to 203 as I mentioned before. I sterted this whole weightloss program, because I went to the doctor for an annual physical exam on 9/18/04, where I weighed 253, and he said I needed blood pressure medicine, and a drug to lower my cholesterol. It made me think, is this the way I want my life to proceed. I recently went ot the doctor again to get them retested. The blood pressure is now normal, and without medication, the cholesterol is 198, hdl 60, ldl of 129, and a fasting glucose of 103. Ant this was after my lousy diet of January and February, where I ate about 10 pounds of hershey kisses. So hopefully, it will go down further, since I am eating clean now.
     
  20. Shamie

    Shamie Senior Member

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    day 16/31. Thursday calories: 3,800. workout: 30 minutes stairmaster, 30 minutes running on treadmill. mtd workouts: 12/16. I ate alot yesterday, but no junk. Even though I had more calories than planned this week, I did workout 6 days this week, so I am hoping for the best when I weigh myself tomorrow. I haven't worked out at night in over 2 weeks. I was at the gym before work 3 days last week, and 4 days this week, in addition to the weekends, except when I ran the 15K last Sunday. I am going to try to eat lite tonght. If I can get to 203 tomorrow, this will motivate me to get to 200 by next Saturday. Reading some of these journals, and viewing the media gallery really gives me inspiration to continue on. As I said, I hope to get to 200 by next Saturday, and by my birthday in the middle of April 195. I have a dental appointment at 9:15 tomorrow, so need to get to the gym when it opens at 7:00, to squeeze in a lower body workout, and an hour of cardio. Have a great weekend.
     

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