Not a lot of time to update much, but last week was a little rough. I was o.k. with my calories all week (with a couple exceptions) but only made it to the gym 3 days.

Loss for the week is 2 pounds. Not the best week, but that is the amount I shoot for each week, anything over that is bonus!

01/03/09 - 340
01/19/09 - 325
01/26/09 - 323
Loss - 2 pounds!

See ya next week!

Well this past week was the opposite of the week before. It started out great and ended poorly!

Monday, I hit the gym and did my strength and cardio and easily stayed within my calorie range.

Tuesday, I was at the gym and did cardio only, as is my routine and again stayed under 2000 calories.

Wednesday, I again made it to the gym and did strength and cardio, although I did have to shave 5 minutes from my cardio because I got to the gym late due to traffic... Also I went over my calories by about a hundred. I wasn't really worried because the prior 2 days, I was only in the 1800's for calories.

Thursday I woke up and it was some obscenely cold temperature... I stayed in my nice warm bed as long as possible and didn't go to the gym. Then I proceeded to blow my calories out of the water... 2 slices of pizza for lunch, chinese take out for dinner. I ended around 2800 calories...

Friday I was off work and as I posted before, the gym is close to my work, not my home. Also it was colder Friday than it was Thursday... I blew off the gym again. I had to go apply for a passport for my Canada trip and figured I would get lunch while I was out. Unfortunately the post office is right by my favorite rib take out place... I had a pulled pork sandwich and some of the best greasy fries you will ever have! Breakfast and dinner where better choices though but the damage was done... 2500 calories for the day!

Saturday and Sunday, I don't go to the gym, so no guilt there! Saturday, I made good choices, made chili from a weight watchers recipe for dinner and just went over my limit... 2050. The 4 pieces of cornbread with the chili did me in!

Sunday I did good all day until game time (Go Steelers!) and then I had pizza and wings... I don't count calories on Sunday's, but know it was bad!

So this morning, I made it to the gym and did my work out, then went and faced the scale. (Cue dramatic music). Now after last weeks big loss, I figured to either gain a pound anyway, stay the same or if I really worked at it, lose a pound. As we can see I didn't really work at it so I prepared for the worse....

I lost 3 pounds! I don't know how or why, but I did! I double checked and made sure the scale was zeroed out, but there it was. 325.

I had a good breakfast and soup for lunch, however a coworker announced she brought in leftover birthday cake from her son's party yesterday... Damn Temptress! It is chocolate cake and I prefer yellow, so I might be able to resist it's Siren's call....

See ya next week!

01/03/09 - 340
01/09/09 - 328
01/19/09 - 325
Loss - 3 pounds!

Rich

I had a very good week, although I started out in a bad way! Sunday, I had to go to the store and buy a pair of jeans, because the one pair I fit into have been washed so many times, they are falling apart and I wore a hole in them where my thighs have been rubbing! Which is motivation in itself to lose weight... Anyway, after getting the jeans, I figured I would bring lunch home and used the "last meal" rationalization and stopped at Wendy's! I had a "Baconator", and medium fries. 1300 calories in one fell swoop!! I ended the day at around 2900 calories! (The burger was really, really good though!)

Monday, I woke up and headed to the gym. I hit the nautilus machines hard, thinking it hasn't been THAT long since I had last done this. So I set the machines, and did my full routine, foll bore. Then I went and hopped on the treadmill for 30 minutes, at the speed and incline I last used. All day Monday, I felt tired but good! I kept track of what I ate, and stayed under my 2000 calorie limit, no problem.

Tuesday, I woke up and felt like I had aged 200 years... Every muscle hurt. But I was able to hobble to the shower, then to the gym. Tuesdays and Thursdays are cardio only, which was good because I couldn't really do things, like lift my arms... I did 10 minutes on a bike to try and loosen up a little, then 30 minutes on the treadmill. It really did make me feel better, and took away some of the aches and pains. However after sitting at my desk all day, everything tightened up again. Another good day on the calories though, under my cap and not hungry or craving.

Wednesday came and i felt worse than I did Tuesday! I really did not want to go in to the gym! However I know I can't start rationalizing. So I went, I sat at the chest press machine, managed to get my arms on the bar and pushed.... nothing... O.k. I managed to lower my arms (thank god for gravity) and lowered the weight, got my arms back up to the bar (damn that gravity!) and pushed. This time it worked! I basically did half my routine today. About 3/4 the weight that I did from Monday and half the reps. It was painful and pathetic to see, but I finished it. Then another 30 on the treadmill. Much easier to stay under my 2000 calories because it hurt to raise the fork to my mouth...

Thursday, I felt pretty good. I got to the gym, I did 20 minutes on a bike, then 30 on the treadmill. I was loose and it felt pretty good. That good feeling stayed with me all day. That feeling is what I missed when I stopped going to the gym and is great motivation to keep going. Again, I stayed under 2000. I even had a handful of Fritos!

Friday. Judgment day. Well weigh-in day, but you get the idea. My thinking for weighing in is this, if I do it after the work out, I will have sweated out at least another half pound of water! Gross, but it works for me... I wasn't sore at all, but didn't want to repeat the cycle from Mon-Wed, so I did back off a plate on each machine from Monday's routine and cut back 5 reps on each exercise. I will stick with these weights and reps through next week, then get back to my full routine. After the weights, I did 20 minutes on the treadmill (I got a little bit of a late start that morning), then to the scale. I stepped on, read the scale, then stepped off and checked to make sure it was zeroed out. I stepped on, read it again and checked the zero again. The third time I realized I had lost 12 pounds! It said 328, clear as day. I don't think I ever had a double digit loss... Now I know most of that is water weight, but still 12 freakin pounds! Talk about great motivation to keep going! That really put me in a good mood for the day! I had one temptation though... come lunch time I started thinking that since I had such a loss, I could treat myself at lunch. I didn't however. I give myself one day a week to cheat a little and I will have some pizza Sunday watching the Steelers beat the Chargers!

So that was my week, started out rough, but ended great!

01/03/09 - 340
01/09/09 - 328
Loss - 12 pounds!

See you next week!

Alrighty! Kasper Gutman is back with a vengence. I now have to restart this whole process and work back to Nick Charles.

It is due to a number of issues, but mostly because I got lazy. I started working a lot of o.t. and didn't feel like getting up to go to the gym, and then it just got easier to shove whatever I wanted to eat in my face, rather than thinking about it and worrying about the impact. So from May until today, I basically hit the gym about 4 times and stopped counting calories and started eating the fast and convenient foods: pizza, chinese, burgers and fries, etc... Any of that is fine once in a while, but I was doing it daily... I felt my clothes getting tighter, could see my gut getting bigger, but did nothing to stop it! I just kept eating and laying around and paid the price.

After blowing 9 good months of routine, I now have to motivate myself and force myself to start getting up early and making the gym part of my daily habit.

I got up on Friday the 2nd and made it there, only to find that they were still on holiday hours and instead of opening at 5:00 AM, they opened at 8:00 AM, so I came to work early. Of course had I been going all along, I would have known about the holiday hours...

Today, Sat the 3rd, they open at 8:00, and I was there by 8:10. I then realized they changed the name... I don't know if it is the whole franchise or just my local gym, but I was a little worried I wasn't a member anymore. So instead of trying to skulk in, unseen and unnoticed, the fitness gods decided to punish me and I had to ask if my membership was still good. It was, so I hit the treadmill for 30 minutes, then headed for the (gulp) scale! I knew it would be bad and it was. I was hoping for around 325-330. It was 340. That took my progress back to September of 07.

I have been telling myself that at least I didn't gain everything back, I am still down 35lbs from where I originally started, but man, it really bites! I am really upset with myself.

But the negative attitude won't help me. So, I have to start from scratch. I did it once, I will do it again.

I won't stop this time. I will keep going.

As I type this, my wife is at the store shopping for fresh food.

I will plan my meals again, I will pack my lunch again, I will make the convenience foods the exception, not the standard.

I will update this blog at least once a week. There was something about making it public that kept me honest.

I will lose the weight.

Last weigh in May 08 - 295
Today's weight 01/03/09 - 340
Total lost - -45

I was recently scolded for not updating my blog in 2 plus months, so here I am! Actually, there isn’t much to report. I have been maintaining my current weight for the last couple months, which in itself is good, but I know I have a lot more to lose. Life is just a little crazy right now, so I only manage to get to the gym 3 times a week and I have gotten a little lazy in counting my calories. I haven’t gone back to my old eating habits, which is why I am maintaining and not gaining, but it is easy to forget about the little extras that sneak into a day’s eating… those sunflower kernels on a salad, or that handful of nuts… That is the stuff that kills a diet. It all adds up pretty quickly. Working so much overtime, I also find that I am not packing my own lunch as much as I should and that makes it a little harder too. When I pack, I know how many calories I pack, when I eat out, it is a crap shoot.

But on a more positive note, my body is still shrinking. I bought a new belt last November and was using the first hole. By March, I was on the last hole. April, I had to punch a new hole and May I bought a new belt and started on the third hole! I also am in much better shape than when I started 11 months ago. I started on the treadmill walking 2.5 mph and a max incline setting of 3 (out of 20). Today, I walk at 3.5 mph and have the max incline set at 11. I have similar results on the exercise bike. I still, however, hate the elliptical…

Anyway, I am going to start focusing again on strictly tracking my daily calorie intake and hopefully find the time to get back to the gym 5 days a week. When I started this change, I figured it would take about 2 years to lose the weight I needed to lose (around 200 lbs give or take). I figure I am still right on track and as long as I keep going in the right direction, I am not concerned. It will take as long as it takes!

Still at 295!

See ya later!

Rich D

Week 38

Man, I just realized that it has been a couple weeks since I posted. Unfortunately, not too much has happened. I have really been struggling trying to get to the gym. I am just tired of getting up while it is still dark and cold. Now that they moved DST back, it will be worse this week. I have been struggling to get to the gym at least 3x a week and it reflects in my progress. I have gone from averaging 3lbs a week to a max of half a pound a week, if any. The important thing is I am not gaining, and while I may not be losing a lot, I am still losing. Also I have been keeping to my diet and it still feels as if I am losing inches so that is another bonus. Plus I finally am down to 295 and the 80lb mark!

That is my biggest concern; slipping back into my old eating habits. I know I could do it so easily. It is something I constantly have to monitor myself with. Take today for example. I got up, got ready for the gym, packed clothes to go to work afterwards and almost walked out the door before thinking about breakfast. Then I figured I would grab a bagel, and then I thought that I haven’t had a Sausage McMuffin since last summer, one of those and hash browns would be good! Then I caught myself and thought, with how much I have been struggling, do I want to add the extra fat and calories into my diet today? So I grabbed stuff to take with me and eat at work after my work out: a whole wheat English muffin with peanut butter and apple slices. It may not sound like much, but it is a really tasty breakfast and stays with me all morning. I don’t regret my choice one bit. I know I have to pack my breakfasts and lunches for work. I can’t rely on trying to get something quick and healthy in the cafeteria or a restaurant. There is nothing wrong with stopping every once in a while, but I can’t do it every day. There just aren’t enough options to keep it interesting when you go out all the time. Every place has one or two healthy options, but they are all basically the same: Either grilled chicken or salad at fast food places or grilled chicken or fish at casual places. Even then, you still have to watch what kind of sauces they use. It would get pretty boring, pretty quickly.

Something occurred to me this morning while I was on the treadmill, waiting for time to resume it’s normal flow… In another month or so, I will be 40 (no, that didn’t just occur to me, I know my birthday!) and even though I am still overweight and have a long way to go, I will be in better shape at 40 than I was at 35 and probably was at even 30…


06/15/07 starting weight - 375
02/18/08 - 298
03/08/08 – 295

Rich D

Week 35

I did nothing this week! Absolutely nothing! Didn't go to the gym, didn't do the treadmill or bike at home, didn't count calories! Nothing, nothing, nothing , nothing!!!! Well I shoveled snow once, but other than that, nothing! And it felt gooooood! Well, the first couple days it felt good. By Thursday I was starting to feel a little guilty....

But I was back at the gym this morning and although I didn't count calories, I didn't revert back to old eating habits, I just didn't write down every calorie. After all was said and done, I put on about half a pound, but it was worth it. I think I was starting to get burned out and over analyzing things too much...

Today felt good, I was focused and enjoyed my workout.

06/15/07 starting weight - 375
02/08/08 - 297
02/18/08 - 298

Rich D

Week 34

No change this week, still holding at 297. I am not too shocked though. I only made it to the gym 3x last week and this week I ate more junk than normal... take out chinese 2 days and a fried fish sandwich with macaroni and cheese on Ash Wednesday. I did make it to the gym 4 days this week, although the weather slowed me up this morning, so I had to abbreviate my work out.

I did my normal strength routine, I just shaved off a couple reps from each exercise and only did 10 minutes on an exercise bike. However I doubled my normal intensity level and tried to keep the speed at least 5 mph higher than my normal speed. I have to say, it was pretty tough. That is something I should do a little more often, push myself harder.

When I work out, I sweat and I consistantly try to increase the weight I am lifting and either the speed or elevation on the treadmill. I don't let it get easy. I make sure I am sweating and breathing hard and keep my heart rate on the treadmill in the 130's at least. What I don't do is push myself to the limit. First, I don't think it is necessary to lose weight. I watch tv shows that have people working out 5 hours a day, or have trainers pushing them until they puke... No wonder some people are afraid of exercise! 45 to 60 minutes a day of good brisk exercise is really all you need to get healthy. If they told me I had to do it 5 hours a day, I would sell my sneakers and order a pizza! Second, I don't push myself that hard because I really don't want to injure myself... granted I have been at this for 8 months now and I am much healthier than I was when I started, but I am still 100lbs overweight! My knees are still shot and trying to do too much will just make them worse.

That being said, I am going to try and push myself on low impact cardio. Either the bike or that @#$#*@!) elliptical machine. Once a week for 10 minutes on top of my normal routine. In a couple weeks, I will bump up the time or the frequency. The low impact shouldn't cause any issues with my knees and the intensity should work to build my stamina. But then again, what the heck do I know...

06/15/07 starting weight - 375
02/02/08 - 297
02/08/08 - 297

See ya,

Rich D

Week 33

It is official! It is now 2 weeks under 300. I lost an additional 2 pounds, so I am now closer to 295 than 300!

Although I have had a rough couple weeks getting to the gym. I missed a week because of the abcess, then last week missed a couple days because of a root canal and weather and an because I was just lazy one day. Although if I had none about the impending ice storm, I would have forced myself to go... I really can't wait for it to start getting lighter earlier. I have a much easier time of it when it isn't pitch black when I get up... I ended up not weighing in until Saturday. Normally I don't go to the gym on the weekends because it is out by my work and a bit out of the way to just go, but having only gone two days that week, I felt I needed to get one more in. This week will be better, I am sure of it.

06/15/07 starting weight - 375
01/25/08 - 299
02/02/08 - 297

Rich D

Week 32

I did it! Finally! I broke the 300 barrier. Granted I barely broke it, but it was a 2 in front of my weight, not a 3! 299!!

I hope this means that I have pushed through the plateau that I was stuck on. I have been careful with my diet the whole time, and except for the week my face blew up, I was consistent at the gym. I guess we will just have to wait and see next weigh in. I really want to be through with the 300's for good.

06/15/07 starting weight - 375
01/18/08 weight - ???
01/25/08 299

Rich D

Week 31

Man did I have a rotten week. First, when I weighed in two weeks ago, the 11th, I hadn't lost any weight, still stuck at 302. Then, before I had a chance to update here, I developed an abscess in two teeth and have been just plain miserable all week. I had to get one pulled last Monday and the other prepped for a root canal, which will come later in the month. So after a week of no weight loss, I ended up missing a week at the gym and didn't get to weigh in at all. Who knows where I am at. If I am lucky, I will have maintained the 302 at least.

My jaw finally feels normal, so Monday I am back at the gym! I will need it too, because tonight is poker night and that means pizza and beer, chips and pretzels! (Can you say "Temporary Diet Amnesia?" I knew you could!)

06/15/07 starting weight - 375
01/11/08 weight - 302
01/18/08 weight - ???

Rich D

Week 29

DOH! Today was my goal date to be under 300lbs. I missed it by 3lbs! I stood on the scale and thought for one brief moment that I had made it... no, my foot isn't positioned right.... Dang! 302... maybe my hair is too wet, grab a towel, rub my head, back on the scale... 302... My shower tongs! Kick em off, stand on the scale... 302... blow out all the air I can, think light thoughts... 302...

O.k. I will make it next week. I did not make my goal, but I am in no way disappointed. In 29 weeks I have lost 73lbs. That is an average of 2.5lbs per week. As some one mentioned in one of the comments, I have also been building muscle so have lost more than 73lbs of fat. 73 pounds is 19.4% of my starting weight. All in 6 months time.

I have so much more energy. My wife says my snoring and sleep apnea have both stopped. My blood pressure is down, I sleep better at night, I fit better in chairs and restaurant booths... I can buy clothes easier, tie my shoes easier, climb stairs easier... All in six short months. I will be under 300 pounds, probably next week. And I will be under it even more the following week, and more still the following month. I enjoy exercising now, I miss the gym when I don't go. I can't wait until spring to ride my bike again, to go kayaking and hiking, to work in my garden... I missed my goal...

I gained so much more.

06/15/07 starting weight - 375
12/28/07 weight - 307
01/04/08 weight - 302



See ya

Rich D

Well the damage wasn't as bad as I feared. I thought for sure I would be back at 310, but I only put on a pound Now the holidays are just about over and I can get back my focus. I really think having cookies in the house for only a couple days really helped me not go overboard. Like I said in a previous post, if they are there, I am going to eat them. If the junk isn't around, I don't miss it.

Unfortunately, I am going to miss my goal of being under 300 by 01/04/08. I will probably hit it on the 11th or at the outside, the 18th. But that is still good. I look at it this way, if I hadn't started this when I did, I probably would be close to breaking 300 the other way!

Since I am so close to meeting the under 300 goal, I have set my next goal. I want to be at 275 by 04/18/08. That will be 100 pounds lost in 10 months. Then my next goal will probably be 200 by 2009, but that is still far off and I am not sure how low I want to go in weight. According to the "charts", my max weight should be around 180, but I am going to let my body decide where I should be.

Have a safe and happy New Year!

Rich D

Week 27

It was a pretty good week. I lost 4 pounds, so I am now at 306. So close I can smell the 290's. I hit the gym 4 days this week. I really can't wait for spring and earlier sunrises. I hate getting up when it is cold and pitch black! I feel lousy all day when I skip my work out, but even knowing that I still have to really force myself out of bed. Once I am up and in the shower, I am good, but those 10 steps are killers!

I would love to sleep in tomorrow now that the hustle of Christmas is done, but after my last couple days of gorging, I need the gym! Dinners really pushed me over the edge the last 3 days, but they are done with and I can get back my focus. Honestly, the way I feel right now, I don't ever want to eat again...(But man was dinner good! Rib roast, twice baked potato, green beans amandine, shrooms and onions...mmmmmmmm)

Anyway focus on the next 3 days, the way I feel now, I expect a gain this Friday, but who knows...

June 15 starting weight - 375
Dec 14th weight - 310
Dec 21st weight - 306

Rich D

Week 26

I had a good week and a not so good week, all in the same week!

It started Monday, I was getting dressed and pulled on a pair of jeans that were a 44 waist, and thought to myself that they felt pretty loose. Then I put on my belt and had to tighten that an extra notch... So I trudged down to the basement and got my last two bags of stored clothes all containing pants in a 42 waist. I tried a pair on and they fit just fine! I tried another pair and they fit as well! So then I tried them all on and it wasn't a fluke, I am down another size. The best thing about that is that now that I am in a 42, I can shop in the regular men's sections and am out of the 'Big and Tall' section! That means cheaper clothes!! I told all my family to just give me gift cards for department stores for christmas, just so I could keep myself in clothes that fit, because once I shrink out of the 42 waist, I am out of stored clothes.

Anyway, I rode that high right until weigh in when I was sure I would be down 3 pounds. WRONG! I didn't lose anything, stuck at 310. I admit I was a little disappointed, but I am obviously still changing, I am down a pant size and a notch on the belt. I guess that is why they say you can't always go by the scale. I know the trainer at the gym would love to get rid of all the scales in the building, for that reason, sometimes a loss doesn't reflect in numbers.

So far I have been doing really well with watching my calories during the holiday season, we had a holiday party, I stuck with grilled salmon, sauce on the side, laid off the appetizers, other than a bite of fried calamari, but I did have a creme brulee for desert. I really had a little back and forth with myself about it though. My mantra through this is it is all about moderation. As long as I eat balanced and healthy 99% of the time, an indulgence the other 1% of the time won't hurt. That is how I have to live the rest of my life, right choices, right portions and the occassional tasty treat!

June 15 starting weight - 375
Dec 7th weight - 310
Dec 14th weight - 310

See ya!

Rich D

Week 25

Well I lost last weeks gain, plus 1, down to 310. Also, I hit my 100th visit to the gym, and I have to admit I am a little proud about that.

When I joined, I wasn't completely convinced that I would stick with it this long. Hell, I wasn't convinced I would stick with it for the first month! But now it is part of my daily routine. The days I don't go, I miss it. Although there are still days that I don't go to bed early enough and have to really talk myself into getting up that extra hour and a half early to go. Most days it isn't hard, but for some reason last week was... almost every day. I still went 4 days, but every day was a struggle. I am off tomorrow, so can stay up later tonight and go into the gym later in the morning, but for the rest of the week, I have to force myself to be in bed early. I think part of it is the fact that it is still so dark in the mornings and that it has been cold and rainy or snowy almost every morning for the past 2 or 3 weeks. I don't recall a fall this wet and damp for quite a few years.

Anyway, I am going to make an effort to get more sleep this week, hopefully that will help when the alarm clock goes off!

June 15 starting weight - 375
Nov 30th weight - 314
Dec 7th weight - 310

See ya!

Rich D

Week 24

A little confused here. I stuck to my calories all week, worked out 5 days at the gym, just like any other normal week... and gained 3 pounds. Not sure where they came from.... possible muscle mass, maybe water weight, although I haven't increased my sodium or had anything with high sodium... Oh well, the mysteries of the body. This is why most trainers hate scales... it is too easy to get discouraged. Luckily I don't discourage easily. I trust the science that if I burn more calories than I consume, the weight will come off and I know for sure I didn't eat an extra 10,500 calories last week!

Anyway, I still have 5 weigh ins to lose 15 pounds and be under 300 for the new year. I hope to do it in 4, but will be perfectly satisfied to do it in 6, 7 or 10. As long as the weight comes off. This is a marathon, not a sprint and I will win it!

June 15 starting weight - 375
Nov 23rd weight - 311
Nov 30th weight - 314 (Doh!)

See ya!

Rich D

Week 23

Thanksgiving has come and gone and I did pretty well. I heard on the news that the average person consumes 5000 calories on Thanksgiving. I managed to stay well below that! I did go over my 2000 daily cap, but only by about 300, so I feel I did pretty well. I had a little bit of everything, but did not stuff myself. The low-cal cheese cake I made was incredibly rich and delicious and I had a sliver of pumpkin pie because, well because it was Thanksgiving and you have to eat pumpkin pie on Thanksgiving, it's the law!

I was a little nervous about weighing in the day after Thanksgiving, but there was no need to be, down another 4 pounds. I am feeling pretty confident that I will meet my goal of being under 300 for the new year. My wife and I discussed it and instead of her baking a ton of christmas cookies, which will be in the house until mid January, we are going to buy a small cookie tray from the bakery, just to have for Christmas eve/day. That will be a great help to me because when the junk isn't around, I don't miss it, but if it is in front of me, I eat it!

June 15 starting weight - 375
Nov 16th weight - 315
Nov 23rd weight - 311

See ya!

Rich D

Week 22

Woo Hoo! I hit the 60lb mark. I don't know why, but the nice round numbers always sound impressive...

Other than that, it was a pretty boring week. I stayed within my calorie range, and I hit the gym all 5 days, M-F. One thing did give me a mixture of good and bad feelings.

I went to put on a sportcoat, to wear as a jacket (my work is casual, so I don't often need to wear a coat) and it was way too big. I took it to the tailor and he said he could take it in a little, but not enough to make it a perfect fit, because it would ruin the way the jacket fits. He would basically have to take the whole thing apart and remake it in order to get a proper fit. I had him make what adjustments he could and figure I can get a month or two out of it, wearing it with a sweater underneath or something. I already have one bag full of pants to send to the good will, some of them worn only a couple times. I guess my suits and sportcoats will be going to. That was the good, the bad is when I realized how much I will have to spend on clothes.

Anyway, I have to focus on not being a total pig this week and basically next month with Christmas cookies. I have 7 weeks to lose 16 pounds and I will meet my goal.

June 15 starting weight - 375
Nov 9th weight - 319
Nov 16th weight - 315

Oh and thanks to everyone who has made comments of support, I appreciate it!

See ya!

Rich D

Week 21

This was a pretty average week. I stayed within my calorie range each day, I made it to the gym 5 days and I lost 3 pounds.

I am right on track to meet my goal of getting below 300 by the first weigh-in of the new year. My biggest concerns are Thanksgiving and Christmas. I will really have to be careful around the christmas cookies... We will be eating Thanksgiving at a relative's, so I won't be surrounded by food all day while I am cooking, so that is a good thing. I am making dessert though. I found a recipe on Cooking Light for a triple chocolate cheese cake that sounds really good at around 270 calories a slice. I am going to make that. Normally with a new recipe, I would make one in advance to be sure it is good, but the last thing I need is a cheesecake sitting around the house! I will just wing it for this one!

If there is anyone still reading this blog and thinking they need to lose a few pounds, I say to you again, don't put it off. Start now. You don't need to join a gym, you don't need to starve yourself. Take a walk after dinner with your wife/girlfriend/kids/dog/other and make better choices when you eat. You know the fast food burger is bad for you, try a grilled chicken sandwich or get a single instead of a double, leave off the cheese, get a small fry instead of a large, get water or iced tea with lemon instead of the soda. Little changes can make a big difference. You definitely don't want to get to the point I was at. Yes, I have lost over 50 lbs, but that is only 1/4 of what I need to lose. How many just need to lose 20 or 30lbs? If you had started when I did, that weight would have been gone!

June 15 starting weight - 375
Nov 2nd weight - 322
Nov 9th weight - 319

See ya!

Rich D

Week 20

I have come to the conclusion that I have very little will-power when the temptation is staring me in the face. This week we had a Halloween pot luck lunch at work. Basically this is an all day grub-fest. People bring in donuts, bagels, and muffins for breakfast, all sorts of cookies, cakes, chips, and dips for snacking, hot sausage, meatballs, kielbasa, wings, sandwich rings, etc... I tried to resist, had a small bagel with a little cream cheese, then a couple hours later I saw cinnamon rolls the size of dinner plates... and the wings, and the hot sausage, and I love meat balls... Yeah I grazed all day. I bet I ate 4000 calories... Oh well, I did it. I enjoyed it! And I moved on. Thursday I was back on track. As long I don't always surround myself with food, I will be fine!

Anyway, I have been very consistent with the gym, and haven't missed a day in quite a while and feel really good, physically and emotionally. It still surprises me how much of a better mood I am in after the gym. I leave there and I just feel great.

Also it is now noticeable that I have lost weight. More and more people ask about it, and I get a lot more "double-takes" from people I haven't seen in a couple months. That really helps keep me motivated.

Down 3lbs this week. I was glad to see it after staying the same last week. I am getting closer and closer to the 299 mark...

June 15 starting weight - 375
Oct 26th weight - 325
Nov 2nd weight - 322

See ya!

Rich D

Week 19

Doh! No weight loss this week! No gain, but no loss. Not sure what happened. I stuck to my routine all 5 days, actually 6 because last Saturday was poker night with the boys and I ate a little too much pizza and beer, so went to the gym Sunday for an hour on the treadmill.

The funny thing is, even though I didn't lose pounds, I did lose inches. Last week I put on a smaller pair of slacks, and was able to button them, but barely. This week, those same pants are comfortable.

Anyway, as of Friday, I am still holding at 325. If I have another week without a loss I will talk to the trainer at the gym. It is possible since I increased my exercise, I may have to increase my calories.

See ya next week!

Rich D

Week 18

I had another good week. I really like my new strength routine, it is all the original exercises, plus an additional one for each muscle group. Instead of 25 reps, I increased the weight and do 15 reps. I can really feel the new exercises targeting the muscle groups. One of the new exercises is what we used to call "six-inchers". I am willing to bet anyone that played sports at all in school is familiar with this torture. You lay on your back with your legs together, then you bring your knees to your chest, then you extend your legs, but you have to keep your heels 6 inches above the ground. Torture! I told the trainer the minute he tries to make me do "down-ups", I will quit!

I made another change to my routine this week. I follow every strength routine (M,W,F) with 30 minutes on the treadmill, and on T and Th, I would go on my lunch for an additional 30 on the treadmill. I decided I wanted to up what I do on T and Th, so I switched from going at lunch to going in the morning and do 20 minutes on the recumbent bike and then do the 30 minutes on the treadmill. My wife and I want to start riding bikes more next year, so I figure this will be good conditioning for it. By early spring I hope my weight will be down enough that I will be comfortable on a regular bike.

Anyway the changes seem to have helped this week as I hit another milestone. I lost 4 more pounds, hitting the 50 pound mark!

June 15 starting weight - 375
Oct 12th weight - 329
Oct 19th weight - 325

Again, I say to anyone wanting to lose some weight, you can do it. If I can, anyone can. I just put on jeans that I bought new in 2002 and never fit into. They were still in the plastic.

Hard water is coming, instead of sitting on the sofa this winter, sit on an exercise bike, watch tv while walking on a treadmill, eat 2 pieces of pizza and a salad instead of 4 pieces of pizza. There is no secret just eat less and move more! Do it for your family. Heck, do it just so you can be around longer to annoy the people you don't like!

See ya!

Rich

Week 17

I had a pretty good week, although I seemed to exceed my calorie intake each day. Not by a lot, just 50-100 calories. I haven't compared this weeks food journal with previous weeks, so I haven't figured out where I was high, but I have to pay closer attention to it.

Also I met with the gym's trainer and he set me up on a new strength routine. I was getting pretty used to the first one he started me on and I didn't feel like I was getting as much out of it. He set one up and we went over it today. I will definitely be getting more out of it! I also expect to be a little sore tomorrow! He had me using some muscles that I haven't used in quite a while! I by figure next season, I will be able to throw those 2lb bulldawgs all day long!

Coincidently this week, the gym's owner was working out the same time I was and we ended up talking in the locker room all week. Among the small talk, he said that he noticed that I had been going to they gym pretty religiously since it opened and asked about my progress. I told him how much I have lost so far, explained my diet and how I was following the trainer's weight program and that I really liked the set up he had. Which is true, it is a great place to work out. It isn't a spa, it isn't a "meat" market and it isn't full of guys training for the next Mr. Olympia competition. It is a bunch of regular people there to exercise. No intimidation, no club feel, just a gym. Anyway, after my training session today, I went to pay the owner and he wouldn't take my money. He told me to keep up the hard work and stay focused and not to worry about it. Now I have another reason to make sure I stick with it!

I think I switched routines just in time to, I think I am coming up to a plateau, although it could be the overages I had, but I didn't lose as much this week.

Down 1.5lbs to 329.

See ya

Rich

Week 16

A great week! I came back from vacation, stayed focused on my calorie intake and made sure I hit the gym all 5 days and it paid off. I not only lost the pound I gained on vacation, I lost 6 more on top of it, a 7 pound loss this week. Now I know some of that is probably water weight, but I was still excited to see it.

Every week I hope to only lose 1lb. A loss is a loss and I don't consider this to be a race. My goal is to reach my target weight by the end of 2009. If it happens before that, great! If it takes a little longer, as long as I am still progressing, great! I figure the slower I lose it, the easier my body will adjust to it and the easier it will be to maintain the loss. My biggest concern after I lose the weight is excess skin. I hope to lose it slow enough to allow as much as possible to relax. I expect it will still be an issue though. However it is one I will gladly deal with, the benefits of being a healthy weight definitely outweigh it.

For anyone reading that might wonder what I eat in a normal day, here is what I ate yesterday.

For breakfast, an egg sandwich - 1 egg scrambled, 2 slices of bacon, 1 slice american cheese, on an english muffin.

For lunch, Subway - 6" sweet onion chicken teriyaki sandwich, with provolone cheese and all the veggies on wheat bread, a bag of baked sour cream and onion chips

For dinner, 2 tilapia fillets, seasoned with lemon-pepper and old bay, grilled. 2cups steamed vegetable medley, and 1 cup pasta salad.

Snacks: a handful of m&m's and an apple at work. 100 calorie pack of cookies and a salad in the evening.

It came out to around 1900 calories.

I also don't stop eating at any particular time, if I want a snack at 10:00 at night, I have one. I never understood when people say they don't eat after 8:00 or 7:00. If you are hungry, eat. Our bodies don't just add pounds at night. I don't even really worry if I go over 2000 calories a day. It is just easier to keep track of on a daily basis, rather than a weekly basis.

It isn't hard to do what I am doing. It takes a little fore thought and planning sometimes, and you have to think about your choices when you do eat. That's it. Hell if you like McDonalds, get a small fry instead of a large, get a single cheeseburger instead of a double. Start slow by making better choices and the rest will fall into place!

Last night, I mowed my lawn in about half the time it took me in June. In June when I was finished I was out of breath and winded. Last night, I wasn't even breathing hard.

Starting weight June 15 - 375
Today's weight Oct 05 - 330.5

Total loss in 16 weeks - 44.5 lbs

Rich D

Week 15

I spent this last week on vacation. I hoped to maintain, but ended up gaining a pound. About halfway through the week I suspected it would happen.

We spent a week at the beach and I had good intentions. I made sure the hotel had a gym and planned on using it, but knew just by eating out 3 meals a day for 6 days that would be over my calorie limit. Add to that enjoying a frozen drink poolside plus a beer or two in the evenings while looking out at the ocean, a couple sinfully delicious deserts and the hotel gym sucked! It was terribly maintained. The nautilus machine was rusty, I couldn't adjust the seats because the pins were rusted into place and the incline on the treadmills no longer worked. I went once and just decided the heck with it. A week off won't kill me.

One of my biggest concerns starting this was that I wouldn't keep up with the gym. I (like a lot of people) always had the best intentions, but I would join, go for a couple weeks, then excuses would start and I would quit. I figured the best way to prevent that this time would be to not make excuses and just go. I set a goal to go at least 3x per week every week from July to my vacation. I figured that would give me enough time to make the gym part of my routine. I met that goal and found that I missed going to the gym. So much so that after getting home last night, I packed my gym bag so I could go this morning. It felt really good to get in my full work out.

So I gained a pound, big deal! That pound and two more will be gone by next week!

Also now that I met my previous goals, it is time to make new ones.

1. I am modifying my gym goal. At least 4x a week through the end of the year.

2. To get below 300lbs by January 4, 2008. (My first weigh in date of the new year!)

Today's weight 337.5

Thanks,

Rich

Week 14

I had to weigh in 2 days early this week as I leave for vacation Friday, but...SUCCESS!! I have reached my first goal. I have lost 10% of my starting weight.

It has been a little over 3 months, I started June 15th, not that long ago. In that time I have lost 38.5 lbs, I have gone from a size 50 waist to a 46, 3xl shirt to 2xl shirt, I am off my blood pressure medicine, have more energy and just feel better. All that after 3 short months and I am not even a quarter way to my goal weight.

Like I said, I am eating balanced meals and keeping myself to 2000 calories a day. I have not been hungry once and I am not feeling unsatisfied with my food choices.

The only thing I would say is absolutely necessary to dieting is to write down every piece of food you put in your mouth. Keep a notebook in your pocket, use a pda(my choice), keep a log on your pc.

If you have to lose weight stop putting it off. Start today. Find a diet that works for you and get moving, go for a walk, get a treadmill or join a gym.

Rich D

Week 13

I had a pretty good week. I made it to the gym all 5 days and stayed at or below my 2000 calorie limit for the week. When you make the right choices you get a lot of food for those 2000. I almost had one slip up though.

I was out shopping at lunch and figured I would get something quick and eat it at my desk. I saw at the Costco food court, they offer a chicken ceaser salad, so went with that. After I got back to my desk, I looked up the calorie count and it was 800, which is a lot for a salad! I broke everything down and realized 1/2 those calories were in the 1/4 cup of dressing they provide, so I only used half the croutons and half the dressing and brought it down to around 600, much more acceptable.

Also I only did half my work-out today, I skipped most of the weight training today. I did a couple of the exercises and just hit the treadmill. My heart just wasn't into it today and I couldn't get into a good rythym/dynamic. But I increased my treadmill time to make up for some of it so don't feel too guilty about missing.

I lost another 3 pounds this week, making it 36 pounds in 13 weeks and bringing my weight down to 339. By next week, I will have reached my first two goals. The first was to consistently go to the gym until I leave for vacation (which I do next Friday) and the 2nd was to lose 10% of my starting weight, which if I keep to my average I will have done. My next mini-goal will be to exercise while on vacation, the hotel has a fitness center and several pools, so there is no excuse not too. After that it will be to break the 300lb mark which I haven't been below for probably 9 years.

See ya!

Rich D

Week 12.

Over the weekend, I spoke with several people trying to lose weight and think I have found the perfect diet. It is whichever one that is easiest for you to follow. When you think about it, they are all basically the same, cutting the amount of food you eat, regardless of the means. The Atkins diet seems to try to jump start things by cutting the carbs, but as you go on, you work those back in, just in smaller amounts. Weight watchers is basically counting calories, just expanded. Nutrisystem is kind of a mixture of both, with their portion controlled meals, etc... So if you want to lose weight, find whichever one is easiest for you to stick with and that is the perfect diet. Personally, as soon as some one tells me I can't have food, I want it. I am better off having a small amount of whatever and tracking it. The only key thing, which I hate to admit, is exercise. If you really want to lose weight, I think you have to start moving. Just my personal insight though and what is working for me.

With Labor Day, I only made it to the gym 4 days this week and really didn't expect to have lost more than a pound, if that. In addition to the cook out on Friday, we went to another on Monday and this one had a lot of my favorite foods, in addition to the snack foods, like pepperoni, cheese and crackers, chips and dip, the main course was ribs. As I looked at everything though, I found I didn't really want it. I had 2 or 3 cheese & pepperoni, skipped the chips and dip, had some ribs and sides and went with fruit salad instead of cake for desert. The rest of the week I kept under my 2000 calorie daily cap. The end result being another 3 lb loss.

That is 33lbs in 12 weeks, down to 342.

Rich D

Week 11

Well I only made it to the gym 3 days this week, having had an early appointment Monday and taking Thursday off. I don't feel too guilty about missing Thursday though. Typically Tues and Thurs I just do 30 minutes on the treadmill during my lunch break, and while I missed that, I did mow the lawn and walk 1.5 miles to the garage to pick up my truck after it's state inspection. However I did lose another 3 pounds since last week. That is 30 pounds in 11 weeks.

On top of that, we had friends over for a cook out, BBQ chicken with a home made sauce made with Jack Daniels, corn on the cob and an apple/pear coleslaw, recipe courtesy CookingLight.com, a new favorite site. The butter on the corn and the wine with dinner did put me over my calorie limit for the day, but I have been well under all week, so no harm done.

I believe I will celebrate the 30lbs by treating myself to a new muskie lure. Enjoy the holiday weekend!

Rich D

Week 1 was solo, since my buddy was on vacation, and I managed to go 2x that week. Weight 375 (I weigh myself every Friday)

Week 2 was also solo since my buddy was catching up on work from her vacation. I managed 3x that week. Weight 373

Week 3 was the week of the 4th and also solo, no excuse from my buddy, she is being a slacker. Only 2x that week. Weight 373 This is also when I started limiting my calorie intake.

Week 4, my gym buddy decided that trying to get to the gym in the mornings (our agreed upon time) was too difficult, she was going to go back to her old gym by her home. Major slacker. I realized this week that I had enough time on my lunch break to come to the gym do 30 on the treadmill and shower and get back to work, so I made it 4x that week, 2 mornings for weights and treadmill and 2 lunch breaks for 30 minutes of treadmill. Weight 370.

Week 5, Made it every day M-F, weight 365.

Week 6, made it 4x, I was off a day and since it is close to work, If I take a vacation day, it just isn't worth driving out there, weight 366. (I gained a pound? Everyone says that it is just muscle starting to build....)

Week 7, 5 days, the weights are getting easier, and I have increased the weight on a couple of the exercises. I have also increased my speed on the treadmill by 2 tenths. Weight 359 (That's better!)

Week 8, 5 days, weight 355

Week 9, 4 days, but I now find myself looking forward to going to the gym. I also notice my pants are looser, I carry my weight easier and I feel better. Weight 351

Week 10, 5 days, I have had to increase the weight on a few more exercises and have gone to a new notch on my belts! Weight 348

This is week 11 and progress will be posted this weekend. Stay tuned!

I have been gaining mass steadily for the last 10 years and enough is enough. The turning point came when I went to the doctor and they couldn't weigh me because their scale only went to 350lbs. The doctor recommends gastric bypass, but after research on-line and talking to some people that have had it, I determined it isn't for me.

Everyone I spoke to, said they would do it again in a second, but hearing about what they eat now, just turned me off to it. You see, if there is one thing I truly excel at, it is cooking. I am a good cook. Not a chef, never want to work as a chef, but I like to cook. I like the creation of it, I like serving my friends, I like the compliments I get from my meals and I enjoy eating them.

So if surgery is out, that leaves diet and exercise (gasp!)! That lead to a whole new line of research...high protein, low carbs, no fat, low protein, buy our meals, delivered right to your home.... But these diets all pointed back to my biggest turn off, limiting what I can eat...

Then I started thinking... people have been skinny since the dawn of time, eating whatever they want. So I went with the K.I.S.S. diet. I count calories.

For two weeks I kept a journal of what I ate, but ate as I always did, because I didn't believe I ate that much. WRONG!!!!!!!!!!! I averaged close to 4000 calories a day!

So, step 1, keep under 2000 calories a day. Just by writing everything down and keeping track, I quickly started eating healthier. I could go to McDonalds and get a big mac and fries and be at 1/2 my caloric intake, or go to Subway and get a sub and bag of baked chips. I could stop and get a whopper and onion rings, or stop at Boston Market and get Turkey and veggies... More food, better food, less calories. At home if I have a salad before dinner, I don't want the second pork chop or piece of chicken.

Also, I can cook! I now measure the oil I use, and try to cut back on some of the fat where it won't affect taste, but that is it. With the internet, I find a ton of healthier low cal meal ideas that are delicious. Plus I love soup, and make a pot most weekends for lunches and snacks for the week. I occassionally hit my max of 2000 calories, but most times I am under it without even trying.

This now leads us to step 2...Exercise. I hate exercise. I am the model of a perfect couch potato. Go to Webster's, look it up, it shows me. I would just have to suck it up though.

Right around the time I started tracking what I ate, a notice was sent to us at work about a new gym opening and offering a discount. A co-worker, who knew about my new resolve, suggested we join and be gym buddies. I resisted, but she convinced me to try it, so after checking with the wife, we joined. The gym opened on the day my buddy started her vacation, so I went buy myself and checked it out. I went twice that first week and they had a scale that could handle my weight. 375lbs! That was June 15th. After a week of half hearted trying, I realized I would need to talk to their trainers to set up a routine. I was concerned because I didn't want them to bug me or try to push me into some basic training type regime.

I was upfront with the trainer, I was at a zero activity level, but wanted to start something. It had to be simple (not easy, just not complex) and all purpose. He agreed that a one time session would be all I needed. He would set up a routine for me, show me the exercises and then it would be up to me. I told him once I met my goal of consistently coming to the gym for 3 months, I would consider an upgrade to the routine. So off I went...