Weigh in #2 is over - and I am ahead of schedule! 310.6 - a loss of 5.2 pounds over the 1st week. Also, I lost 0.5 inches from my hips, and 1.5 inches off of my waist. Yay me!
I have done pretty well in keeping at or under 2500 calories each day. I went over by a bit on Friday, but Japanese restaurants and movie popcorn (couldn't resist) will do that to you. :) Exercising has been going decently as well, though I had to reschedule a work out or two because of traveling or meetings last week.
This week will prove to be daunting. Thanksgiving is a holiday for eating...and I plan to do that. I just cannot go overboard like I have in the past. Luckily, my wife cooks most things healthy, so that will help. I may need to increase the exercise to make up for the increase in calories Thursday and Friday as well. I think I can do that. I may not get another 5.2 pounds off, but if I can simply lose a pound or more over Thanksgiving week, I will feel like I accomplished something.
Now...for the hard part. As I have said before, the first few weeks of this will prove to be the hardest. Toward the end of this week, my body starting noticing the decrease in daily caloric intake. If you lower calories for a few days, you don't really notice...you just tend to eventually make up for it (think of being sick, then eating well afterwards). After five days or so, however, your body starts wondering when the "make up eating" is going to happen...and it starts giving you hints (hunger, apprehension, aggravation, etc). This is the hardest time. If I can make it through the next week or so of adjusting (and Thanksgiving...), then I should be well on my way.
Three pounds ahead of schedule so far. Another pound or more this week, and I'll have cleared a major hurdle. Wish me luck!
Sunday, November 21, 2010
Sunday, November 14, 2010
DAY 1
Today is the day! I already had a nightmare before waking up this morning...wonder if I'm a little apprehensive?
Weigh in this morning: 315.8 pounds - about what I figured. It seems everyone has an "equilibrium" weight, and mine has hovered around there for the past 6 months (minus, of course, my trip to the Biggest Loser camp this past summer, when I lost 7 pounds in a week. I stuck to it for about 2 weeks after...then school got ready to start, and I fell off of the wagon). Problem is, my equilibrium weight has gone up about 5-10 pounds per year for the past 7-8 years. I remember in 2004, I weighed 270-275 without really trying to gain or lose. It went to 280, 290, 295, 300, 307, and now this. Ugh...
I did some measurements as well, though I'll keep those to myself for now. It's bad enough to share my weight... I am measuring my chest, waist, and hips. Hopefully, we'll see a reduction there as well, and perhaps I can share the progress.
The biggest challenge in doing this is going to be finding the time to work out, and being able to adjust with my extremely fluid schedule. Already, I had planned to work out Monday and Thursday evenings of this week. Well, Thursday evening I have to travel to Cusseta for a public forum which has two state board members attending (math stuff...that could be a whole other blog :)), so I have to make adjustments accordingly. Common sense says to work out today and Wednesday instead (two meetings Tuesday evening - that's out)...but we'll see what I do. Suffice to say, I have to get two workouts and three cardios in this week - somehow, somewhere..."somewhen".
Since I didn't weight 320, I was able to adjust my starting point and needed weight loss each week...which is good. Two pounds per week will get me where I need to be by July 3rd. At first (if I stick to this), two pounds per week should be easy...but there will be tougher weeks ahead. A fast start will not necessarily mean a successful finish. This is a marathon, not a sprint. I have to remember that, as I hate marathons. I also have to remember that this needs to become a lifestyle change. Losing weight is a wasted effort if you're just going to gain it all back. This has to become my new way of life.
If you have any suggestions, or words of wisdom, please let me know. The hardest part will be getting through the first few weeks...thank God I have a family who is supportive, yet demanding (daughters are too much like their mother in that respect :)).
Weigh in this morning: 315.8 pounds - about what I figured. It seems everyone has an "equilibrium" weight, and mine has hovered around there for the past 6 months (minus, of course, my trip to the Biggest Loser camp this past summer, when I lost 7 pounds in a week. I stuck to it for about 2 weeks after...then school got ready to start, and I fell off of the wagon). Problem is, my equilibrium weight has gone up about 5-10 pounds per year for the past 7-8 years. I remember in 2004, I weighed 270-275 without really trying to gain or lose. It went to 280, 290, 295, 300, 307, and now this. Ugh...
I did some measurements as well, though I'll keep those to myself for now. It's bad enough to share my weight... I am measuring my chest, waist, and hips. Hopefully, we'll see a reduction there as well, and perhaps I can share the progress.
The biggest challenge in doing this is going to be finding the time to work out, and being able to adjust with my extremely fluid schedule. Already, I had planned to work out Monday and Thursday evenings of this week. Well, Thursday evening I have to travel to Cusseta for a public forum which has two state board members attending (math stuff...that could be a whole other blog :)), so I have to make adjustments accordingly. Common sense says to work out today and Wednesday instead (two meetings Tuesday evening - that's out)...but we'll see what I do. Suffice to say, I have to get two workouts and three cardios in this week - somehow, somewhere..."somewhen".
Since I didn't weight 320, I was able to adjust my starting point and needed weight loss each week...which is good. Two pounds per week will get me where I need to be by July 3rd. At first (if I stick to this), two pounds per week should be easy...but there will be tougher weeks ahead. A fast start will not necessarily mean a successful finish. This is a marathon, not a sprint. I have to remember that, as I hate marathons. I also have to remember that this needs to become a lifestyle change. Losing weight is a wasted effort if you're just going to gain it all back. This has to become my new way of life.
If you have any suggestions, or words of wisdom, please let me know. The hardest part will be getting through the first few weeks...thank God I have a family who is supportive, yet demanding (daughters are too much like their mother in that respect :)).
Wednesday, November 10, 2010
Facets of the 250 by 20 program
· Weigh-in every Sunday morning
· Exercise 3x / week to start, work to 4x / week
o 2x work out, 2x cardio (1x both…makes 3)
o Work outs – weights, bodyweight, etc…10-15 reps all sets
o Cardio – start walking, biking, rowing (?), jogging…
· Start at 2500 calories…progress toward 2150 after weight hits 285
· Diet importance
o Must have several fruit/vegetable servings per day (not getting near enough right now)
o No sugar (honey allowed J)
o Cut caffeine intake by 1/3, work towards 2/3
o Three meals, three snacks per day
o Water with every meal (before, after)…milk with breakfast and dinner
o Limit to one Diet Pepsi per day (work toward 0)
o Caloric intake approximations:
1. Breakfast: 400-500
2. AM snack: 150
3. Lunch: 350-400
4. PM snack: 200
5. Dinner: 800-950
6. Night snack: 250-300
7. Total: 2150-2500
· Rest
o Average more than 6 hours per night during the week
o Set hard curfew of 2:00 AM on weekends and holidays
o Start a bedtime routine…figure out what works
Starting Sunday
I have told several, posted on Facebook, and let it out. There is no turning back now. Sunday begins my transformation from an overweight, out of shape hippo-like man back to an on-weight, in-shape, focused man.
It will not be easy...especially the first four weeks. Exercising once is easy. Going back is more difficult. Changing my lifestyle back to active from sedentary will be the hardest thing to do. I have the support of my family and several friends.
This will happen...but it will hurt.
By the way...this is my first blogging experience. :)
It will not be easy...especially the first four weeks. Exercising once is easy. Going back is more difficult. Changing my lifestyle back to active from sedentary will be the hardest thing to do. I have the support of my family and several friends.
This will happen...but it will hurt.
By the way...this is my first blogging experience. :)
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