Well folks this morning I reached the goal!
This has been a very informative and eye opening experience to say the least. It is a whole different ballgame when you are tracking day to day week to week as opposed to just letting it happen over a period of time with no deadline. I have come to a new appreciation of how much 25 pounds really is to lose! I truly believe this has helped me become a more experienced and knowledgeable trainer and person. The main lesson I realized is to have people set goals, but not attach time lines to achieve it. There are many different factors at play here. Muscle gain vs. fat loss etc etc. If I can leave you all with one final piece of advice I have gleaned from this journey it would be. Don't get hung up on what the scale says. Focus more on how your body and waistline have changed! Clothing size changes mean more than pounds on the scale. Strong is the new skinny!
Thanks again to all who followed me on this journey!
My wife Kori and I have started a new permanent blog for our family, workouts, food etc. please follow us! Instead of wikipedia it's lifekipediawithdaveandkori
http://lifekipediawithdaveandkori.blogspot.com/
Sunday, February 26, 2012
Monday, February 20, 2012
1 Month
Wow it has been 4 weeks already, I however will wait to post a picture until week 5. Just because it is so cliche to do a month pic. Pretty good week given a 4 day weekend with a restaurant visit Saturday night with beer. Lost 1 pound but lost 1/2 inch off my waist (which matters more than the scale) feeling stronger now. Close to the 25 lbs mark what is really good is I ran 2.5 miles on Saturday at a 5.0-6.0 pace with no prob, my cardio is getting better as well.
Tuesday, February 14, 2012
Sorry been awihle last week life got in my way! Lost 1 pound
Well I had a week of long training last week for the FD. Didn't make it to the gym at all until Sat and Sun. However I was cognizant of what I was eating on campus. So losing 1 pound was a bit of a victory for me, I fully expected to have gained. That struggle of food vs life vs exercise is always a huge one. I have to admit I think my body is telling me I need a break for a bit from the gym. It is hard for me to say, but I have been feeling little tweaks here and there while lifting lately. I am going to take this week off from weight training and do a cardio workout Thursday, Friday and Sunday. Sometimes you just need to get a cleansing mentally and physically!
Doesn't mean I won't be watching my diet!
Doesn't mean I won't be watching my diet!
Monday, February 6, 2012
Week 3-Weigh in
Wow survived Super Bowl weekend without too much guilt on the food front. I saved most of my carbs for beer. Hey it's the Super Bowl. I walked/jogged 2.5 miles Sunday morning keeping my HR under 145 to earn my treats.
Anyway, I weighed in this morning down another 4 lbs 19 total! So I am very happy with that and I must say keeping my cardio in the fat burn level has been working physically. It is just hard on me mentally cause I want to run, but I can't deny the results!
This week should be rough I have a training class all day every day until Sat. So it will be hard to fit workouts and diet in. Wish me luck!
Anyway, I weighed in this morning down another 4 lbs 19 total! So I am very happy with that and I must say keeping my cardio in the fat burn level has been working physically. It is just hard on me mentally cause I want to run, but I can't deny the results!
This week should be rough I have a training class all day every day until Sat. So it will be hard to fit workouts and diet in. Wish me luck!
Thursday, February 2, 2012
Day 17
Today the diet consisted of reheated chicken veggie soup and Arnold Palmer light half and half. Dinner homemade chicken chow mien with water.
My workout was arms with free weights.
My Cardio today I wanted 2 miles from a walk/jog combo never letting my heart rate break 145 my average rate after all was said and done was 128, so I kept myself within the fat burn level again. But I have a confession to make. That just out of brisk walk light jog speed was a tough speed for me. It almost felt harder than a flat out run, but just because I am not used to it. Hey, that's what this was all about for me trying workouts I have never done before. It's all about expanding my personal experiences.
My workout was arms with free weights.
My Cardio today I wanted 2 miles from a walk/jog combo never letting my heart rate break 145 my average rate after all was said and done was 128, so I kept myself within the fat burn level again. But I have a confession to make. That just out of brisk walk light jog speed was a tough speed for me. It almost felt harder than a flat out run, but just because I am not used to it. Hey, that's what this was all about for me trying workouts I have never done before. It's all about expanding my personal experiences.
Tuesday, January 31, 2012
Day 15
I continued today with my power walk to maintain my heart rate in the fat burn range. I walked for 20min made it 1.26 miles. It was a really new experience for me walking on a treadmill that long. I think the hardest part of it was the competitive nature I have, I wanted to race the people on either side of me. Lol I stuck to my guns I really want to have some data on fat range training.
Plus I did weight training for bi's and tri's I am really bummed about a small muscle pull I have in my chest. laying off to avoid further injury is smart but difficult.
Diet today: Lunch I got the Subway ham salad. 5 bucks and it's no different than me tossing the bread, but I get a bowl and fork.
Dinner: Yet another fabulous recipe from Pinterest. PF Chang's chicken lettuce wraps Link below! I had 4 wraps then a small plate of the chicken mixture with the hoisin sauce on it! Delicious for real!
http://www.skinnytaste.com/2012/01/asian-chicken-lettuce-wraps.html
Plus I did weight training for bi's and tri's I am really bummed about a small muscle pull I have in my chest. laying off to avoid further injury is smart but difficult.
Diet today: Lunch I got the Subway ham salad. 5 bucks and it's no different than me tossing the bread, but I get a bowl and fork.
Dinner: Yet another fabulous recipe from Pinterest. PF Chang's chicken lettuce wraps Link below! I had 4 wraps then a small plate of the chicken mixture with the hoisin sauce on it! Delicious for real!
http://www.skinnytaste.com/2012/01/asian-chicken-lettuce-wraps.html
Monday, January 30, 2012
2 weeks down 15lbs
I only lost 4 pounds last week. Why am I pleased? Well 4 lbs is 4lbs but what really matters is my waist went down another inch. I am losing fat and building muscle which will effect the scale given the fact muscle is denser than fat.
This week I am going to try something new with my cardio. I am only going to do a brisk walk on the treadmill at 3.8 mph my fat burn heart rate range is 110-130 I am trying to lose fat not reach the aerobic level 150+ from running. Then I can tell people that it works from experience! We will see gonna hit it 4 days this week. As usual I'll let you know.
Notice how I said "losing fat and building muscle" not "Turning fat into muscle" which is impossible.
You hear that all the time, here is a little info regards to that.
Muscle cells on the other hand are much more active. They are almost constantly turning over, releasing and receiving amino acids, and of course, lifting moving stuff around.
Because their respective jobs in the body are so incredibly different, evolution has made it so fat cells cannot be turned into muscle. In theory, the calories you release from fat tissue utilization may someday end up as part of new muscle, but this effect is minimal and insignificant.
This week I am going to try something new with my cardio. I am only going to do a brisk walk on the treadmill at 3.8 mph my fat burn heart rate range is 110-130 I am trying to lose fat not reach the aerobic level 150+ from running. Then I can tell people that it works from experience! We will see gonna hit it 4 days this week. As usual I'll let you know.
Notice how I said "losing fat and building muscle" not "Turning fat into muscle" which is impossible.
You hear that all the time, here is a little info regards to that.
Fat to Muscle Conversion is Metabolically Impossible
Fat and muscle are two completely different tissues in the body. Because they are created, regulated, and destroyed by different (and opposing) metabolic pathways, it’s physically impossible from one to turn directly into the other.How Fat and Muscle Work
When your body creates a new fat cell, that cell is destined to become a fat cell. When you burn fat, you are actually releasing the stored fat within that cell, not transforming it into another cell.Muscle cells on the other hand are much more active. They are almost constantly turning over, releasing and receiving amino acids, and of course, lifting moving stuff around.
Because their respective jobs in the body are so incredibly different, evolution has made it so fat cells cannot be turned into muscle. In theory, the calories you release from fat tissue utilization may someday end up as part of new muscle, but this effect is minimal and insignificant.
Thursday, January 26, 2012
All calories are not created equal / How fat is stored in your body
I wanted to pass along some information today. I get asked fairly regularly about calories and how fat is processed. So I am going to share what I share with those who inquire. How fat is stored is the reason I chose the diet I did low fat/complex carbs that don't spike my insulin levels I really have great success with this way of eating!
Anyhoo hope this helps any ones understanding!
A calorie is basically a unit of energy measurement – we all need energy to survive. All of the energy you get from food and all of the energy you expend through exercise can be measured in terms of calories. For example, a small apple provides you with 55 calories of energy, and you can burn 55 calories of energy by walking at a moderate pace for around 15 minutes.
Calories are also the basic tool for weight control. The fact is that if you take in more calories than you need to sustain your current weight, you will gain weight. If you take in fewer calories than you need, you will lose weight. However, if you eat too few calories, your metabolism may actually slow down and burn those calories at a slower rate. You may also miss out on vital nutrients.
Here are some facts about calories:
A gram of carbohydrates has four calories, a gram of protein has four calories and a gram of fat has nine calories. Fat is twice as dense in calories than either protein or carbohydrates.
3500 calories equals one pound. For every 3500 excess calories you consume, you will gain a pound; for every 3500 less calories than your body requires you will lose a pound.
*Here's the key thing:
All calories are not created exactly equal, especially when we talk about excess calories. A calorie from a fat source is stored as fat more easily than carbohydrates or protein.
How Fat is Stored in Your Body Chylomicrons do not last long in the bloodstream -- only about eight minutes -- because enzymes called lipoprotein lipases break the fats into fatty acids. Lipoprotein lipases are found in the walls of blood vessels in fat tissue, muscle tissue and heart muscle. The activity of lipoprotein lipases depends upon the levels of insulin in the body. If insulin is high, then the lipases are highly active; if insulin is low, the lipases are inactive.
The fatty acids are then absorbed from the blood into fat cells, muscle cells and liver cells. In these cells, under stimulation by insulin, fatty acids are made into fat molecules and stored as fat droplets.
It is also possible for fat cells to take up glucose and amino acids, which have been absorbed into the bloodstream after a meal, and convert those into fat molecules. The conversion of carbohydrates or protein into fat is 10 times less efficient than simply storing fat in a fat cell, but the body can do it. If you have 100 extra calories in fat (about 11 grams) floating in your bloodstream, fat cells can store it using only 2.5 calories of energy. On the other hand, if you have 100 extra calories in glucose (about 25 grams) floating in your bloodstream, it takes 23 calories of energy to convert the glucose into fat and then store it. Given a choice, a fat cell will grab the fat and store it rather than the carbohydrates because fat is so much easier to store.
It is important to note that as your body stores more fat, the number of fat cells remains the same; each fat cell simply gets bigger
Anyhoo hope this helps any ones understanding!
A calorie is basically a unit of energy measurement – we all need energy to survive. All of the energy you get from food and all of the energy you expend through exercise can be measured in terms of calories. For example, a small apple provides you with 55 calories of energy, and you can burn 55 calories of energy by walking at a moderate pace for around 15 minutes.
Calories are also the basic tool for weight control. The fact is that if you take in more calories than you need to sustain your current weight, you will gain weight. If you take in fewer calories than you need, you will lose weight. However, if you eat too few calories, your metabolism may actually slow down and burn those calories at a slower rate. You may also miss out on vital nutrients.
Here are some facts about calories:
A gram of carbohydrates has four calories, a gram of protein has four calories and a gram of fat has nine calories. Fat is twice as dense in calories than either protein or carbohydrates.
3500 calories equals one pound. For every 3500 excess calories you consume, you will gain a pound; for every 3500 less calories than your body requires you will lose a pound.
*Here's the key thing:
All calories are not created exactly equal, especially when we talk about excess calories. A calorie from a fat source is stored as fat more easily than carbohydrates or protein.
How Fat is Stored in Your Body Chylomicrons do not last long in the bloodstream -- only about eight minutes -- because enzymes called lipoprotein lipases break the fats into fatty acids. Lipoprotein lipases are found in the walls of blood vessels in fat tissue, muscle tissue and heart muscle. The activity of lipoprotein lipases depends upon the levels of insulin in the body. If insulin is high, then the lipases are highly active; if insulin is low, the lipases are inactive.
The fatty acids are then absorbed from the blood into fat cells, muscle cells and liver cells. In these cells, under stimulation by insulin, fatty acids are made into fat molecules and stored as fat droplets.
It is also possible for fat cells to take up glucose and amino acids, which have been absorbed into the bloodstream after a meal, and convert those into fat molecules. The conversion of carbohydrates or protein into fat is 10 times less efficient than simply storing fat in a fat cell, but the body can do it. If you have 100 extra calories in fat (about 11 grams) floating in your bloodstream, fat cells can store it using only 2.5 calories of energy. On the other hand, if you have 100 extra calories in glucose (about 25 grams) floating in your bloodstream, it takes 23 calories of energy to convert the glucose into fat and then store it. Given a choice, a fat cell will grab the fat and store it rather than the carbohydrates because fat is so much easier to store.
It is important to note that as your body stores more fat, the number of fat cells remains the same; each fat cell simply gets bigger
Wednesday, January 25, 2012
Day 10
Honestly I was mad at myself this morning, I slacked a little yesterday and literally wanted to punish myself today. So I hit weight training for 35 hard minutes super sets then 3 miles on the recumbent bike in 11 min I wasn't yet to my 1 hourish time limit so I ran 1.5 miles on the treadmill.
Diet was quick and simple today
Breakfast: None unfortunately
Lunch: My usual Subway adventure
Dinner: Yet another fabulous recipe from Pintrest. Wedge salad with homemade bleu cheese dressing and diced tomatoes. I used light mayo and fresh cheese. Honestly it was so damn good and filling I will share the link.
If you are like me, that would be very snobbish about a good bleu cheese dressing. Most are not that great. This one however is amazing and well worth making for salad or your favorite wings!
http://meemoskitchen.blogspot.com/2008/08/lone-star-steakhouse-lettuce-wedge.html#axzz1kKdcR03h
Diet was quick and simple today
Breakfast: None unfortunately
Lunch: My usual Subway adventure
Dinner: Yet another fabulous recipe from Pintrest. Wedge salad with homemade bleu cheese dressing and diced tomatoes. I used light mayo and fresh cheese. Honestly it was so damn good and filling I will share the link.
If you are like me, that would be very snobbish about a good bleu cheese dressing. Most are not that great. This one however is amazing and well worth making for salad or your favorite wings!
http://meemoskitchen.blogspot.com/2008/08/lone-star-steakhouse-lettuce-wedge.html#axzz1kKdcR03h
Tuesday, January 24, 2012
Day 9
I had a good day fit breakfast in hit Mckey D's 2 hot n spicy chickens no bun (just 2 big nuggets) dinner was amazing homemade meatballs in marinara I tried a new recipe I found on Pintrest (damn that site, it's addicting) my new favorite!
BAKED CAULIFLOWER POPPERS OMG AMAZING!!
THEY TASTE LIKE FRENCH FRIES I DIPPED THEM IN KETCHUP HERE IS THE LINK! Do yourselves a favor and make it no regret and delicious!
http://www.delightedmomma.com/2012/01/baked-cauliflower-poppers.html
BAKED CAULIFLOWER POPPERS OMG AMAZING!!
THEY TASTE LIKE FRENCH FRIES I DIPPED THEM IN KETCHUP HERE IS THE LINK! Do yourselves a favor and make it no regret and delicious!
http://www.delightedmomma.com/2012/01/baked-cauliflower-poppers.html
Monday, January 23, 2012
Day 8
188 this morning 11 pounds in one week! Couldn't fit breakfast in today so it was coffee!
Lunch: My usual Subway foot long with the usual eating one half and only the guts from the other half.
Dinner: A big bowl of homemade creamy chicken veggie soup w/ Tabasco
I made today my rest day, so no workout I need a recovery day. I will be honest I just didn't have the mojo going anyway. I have been hitting it hard but I just needed a chill day.
Back at it tomorrow!
Namaste
Lunch: My usual Subway foot long with the usual eating one half and only the guts from the other half.
Dinner: A big bowl of homemade creamy chicken veggie soup w/ Tabasco
I made today my rest day, so no workout I need a recovery day. I will be honest I just didn't have the mojo going anyway. I have been hitting it hard but I just needed a chill day.
Back at it tomorrow!
Namaste
Sunday, January 22, 2012
Day 7
I was planning on a rest day, but with the football issue today after breakfast I did INSANITY Plyo/cardio circuit. Football is usually a hard one for me and dieting. But today I think I did pretty well, even though I wanted the Ravens to win.
Breakfast: 1 Wheat pancake with mulberry syrup both Kodiak brand awesome! 2 Eggs over easy.
Football Game: Sporadic grazing on a veggie tray and chips/salsa. Also 7 PBR beers spaced out through the afternoon and early evening. Not a lot but still calories so worth mentioning.
Dinner: Re-heated Tomato Basil soup. Leftover day for me!
Next weigh-in is tomorrow i am hoping for a double digit loss for the week!
Breakfast: 1 Wheat pancake with mulberry syrup both Kodiak brand awesome! 2 Eggs over easy.
Football Game: Sporadic grazing on a veggie tray and chips/salsa. Also 7 PBR beers spaced out through the afternoon and early evening. Not a lot but still calories so worth mentioning.
Dinner: Re-heated Tomato Basil soup. Leftover day for me!
Next weigh-in is tomorrow i am hoping for a double digit loss for the week!
Saturday, January 21, 2012
Day 6
Had to teach a early morning class today so it was coffee and a Egg Mcmuffin for breakfast today. Got a workout in this afternoon chest and biceps then 3 miles on the bike.
I was sore today from the Insanity yesterday but it is a good sore.
Lunch: I had 3 pieces of Smith's fried chicken 2 breasts and 1 thigh (I pull all the skin off after I take 1 bite cause damn it's good!
Dinner: My wife whipped up a homemade tomato basil soup I had a big bowl of that.
Hope everyone is having a great weekend. Been a long week not gonna lie to ya. I Plan on having few cocktails tonight! Mixed with diet cranberry.
I was sore today from the Insanity yesterday but it is a good sore.
Lunch: I had 3 pieces of Smith's fried chicken 2 breasts and 1 thigh (I pull all the skin off after I take 1 bite cause damn it's good!
Dinner: My wife whipped up a homemade tomato basil soup I had a big bowl of that.
Hope everyone is having a great weekend. Been a long week not gonna lie to ya. I Plan on having few cocktails tonight! Mixed with diet cranberry.
Friday, January 20, 2012
Day 5
Wow nice to have a day off today! Kicked it hardcore this morning I did INSANITY Cardio Power & Resistance with my wife. I haven't done an Insanity workout in months and boy do I feel it! I kicked ass and pushed myself all the while in my head saying "Why am I doing this! It was so much easier when I was in great shape" But I keep saying it is for a good reason to better help others and answer questions more accurately.
My diet was good today!
Breakfast: 3 egg omelet I know "DUH" right? 2 cups of coffee and a glass of apple juice
Lunch: Can of Costco chicken breast drained mixed with 1 TBSP of light mayo and drizzled with Franks Red Hot, salt and pepper. Green salad. Lots of water today too.
Dinner: Chicken enchilada soup topped with tomatoes, avocado, green onions, habenero sauce.
I am going to try to be good this weekend even though it is a big football weekend. I have my next weigh-in on Monday morning. Have a good weekend everyone and let's keep on keepin on!
My diet was good today!
Breakfast: 3 egg omelet I know "DUH" right? 2 cups of coffee and a glass of apple juice
Lunch: Can of Costco chicken breast drained mixed with 1 TBSP of light mayo and drizzled with Franks Red Hot, salt and pepper. Green salad. Lots of water today too.
Dinner: Chicken enchilada soup topped with tomatoes, avocado, green onions, habenero sauce.
I am going to try to be good this weekend even though it is a big football weekend. I have my next weigh-in on Monday morning. Have a good weekend everyone and let's keep on keepin on!
Thursday, January 19, 2012
Day 4
First weigh-in today 192 I'll take that baby! 7 pounds in 4 days pretty strong start I think. My chest felt 100% better today so I hit chest and shoulders weight training. Then did 3.3 miles on the stationary bike just to mix it up a little. Man my hammies and calves felt the burn. I was out of the gym in 55 minutes today.
Pretty happy with my diet today as well!
Breakfast: 3 egg omelet, 16oz travel mug of coffee
Lunch: I had a chocolate Shakeology by Beachbody with 25g of protein added mixed in 16oz of water.
Around 3 o'clock my body sent me a message it needed a little somethin' somethin' so I hit the McDonald's drive thru and got a large Diet Coke and 1 Hot n Spicy McChicken tossed the bun and mayo just ate the patty. Perfect!
Dinner: Had a damn good BBQ chicken salad with tomatillo dressing! Great leftover night.
Well I am pretty happy with my loss so far just gotta keep on keeping on. I think the main message you all can take so far is, if you just be cognizant of what you are taking in and what your activity level will be that day. Good things should happen. I really like not being tied to a strict calorie count and just listening to my body. I think I am going to name my diet plan "The Self Awareness Diet" I like that!
Anyhoo, thanks for following and hope you getting motivated that first weigh-in is nerve racking as they all are I guess.
Pretty happy with my diet today as well!
Breakfast: 3 egg omelet, 16oz travel mug of coffee
Lunch: I had a chocolate Shakeology by Beachbody with 25g of protein added mixed in 16oz of water.
Around 3 o'clock my body sent me a message it needed a little somethin' somethin' so I hit the McDonald's drive thru and got a large Diet Coke and 1 Hot n Spicy McChicken tossed the bun and mayo just ate the patty. Perfect!
Dinner: Had a damn good BBQ chicken salad with tomatillo dressing! Great leftover night.
Well I am pretty happy with my loss so far just gotta keep on keeping on. I think the main message you all can take so far is, if you just be cognizant of what you are taking in and what your activity level will be that day. Good things should happen. I really like not being tied to a strict calorie count and just listening to my body. I think I am going to name my diet plan "The Self Awareness Diet" I like that!
Anyhoo, thanks for following and hope you getting motivated that first weigh-in is nerve racking as they all are I guess.
Wednesday, January 18, 2012
Day 3
Good day today got my breakfast in. That always starts me off right! Made it to the gym I had chest and biceps on the schedule. However I felt a muscle tweak in my left pec yesterday it felt better today, but I decided to give it another day. It's not worth an injury so I did biceps and leg presses, 50 kettlebell squats 16kg, then ran 1.0 mile in 9:30 oh ya my legs were pretty wobbly when I got off the treadmill! I love it!! White Goodman from dodgeball would say "Involuntary spasms"
Breakfast: 3 egg ham and cheese omelet, 2 Cups of coffee
Lunch: Subway foot long ham on 9-grain honey oat bread w/provolone, lettuce, tomato, onion, olives, cucumber, yellow peppers, jalapenos, light on the chipotle, sweet onion, salt and pepper, vinegar and oil. My secret to the foot long is I eat one half as a sandwich, then eat the other half with a fork like a salad and toss the bread!
Dinner: Shredded bbq chicken on a green salad topped with homemade creamy tomatillo dressing (similar to Cafe Rio except I make it with non-fat sour cream and light mayo)
Tomorrow morning is the first weigh-in. I haven't been on a scale since day 1. I actually am pretty excited tune in tomorrow night!
Thanks for following
Breakfast: 3 egg ham and cheese omelet, 2 Cups of coffee
Lunch: Subway foot long ham on 9-grain honey oat bread w/provolone, lettuce, tomato, onion, olives, cucumber, yellow peppers, jalapenos, light on the chipotle, sweet onion, salt and pepper, vinegar and oil. My secret to the foot long is I eat one half as a sandwich, then eat the other half with a fork like a salad and toss the bread!
Dinner: Shredded bbq chicken on a green salad topped with homemade creamy tomatillo dressing (similar to Cafe Rio except I make it with non-fat sour cream and light mayo)
Tomorrow morning is the first weigh-in. I haven't been on a scale since day 1. I actually am pretty excited tune in tomorrow night!
Thanks for following
Tuesday, January 17, 2012
Day 2
Well the real world got in the way of my perfect template of how today was supposed to play out. Running late no time for my 3 egg omelete which is my scheduled breakfast everyday. So gas station coffee will have to do. Meetings and work looks like lunch on the fly today.
Lunch: Wendy's dollar menu. 1 value diet coke, 1 5 pc spicy nuggets, 1 chicken sandwich (threw the bun away wrapped the chicken with the lettuce), 1 Cheeseburger Deluxe (tossed the bottom bun ate the rest).
Dinner: 1/2 rotisserie chicken de-skinned doused with Franks Red Hot Sauce, tossed green veggie salad with homemade vinegar and oil dressing.
Workout: Back, shoulders, and triceps free weights and machines super sets 35 minutes. Then .75 miles on the treadmill 7 minutes.
My weigh-ins will be after every 3 days so the morning of the 4th day.
Lunch: Wendy's dollar menu. 1 value diet coke, 1 5 pc spicy nuggets, 1 chicken sandwich (threw the bun away wrapped the chicken with the lettuce), 1 Cheeseburger Deluxe (tossed the bottom bun ate the rest).
Dinner: 1/2 rotisserie chicken de-skinned doused with Franks Red Hot Sauce, tossed green veggie salad with homemade vinegar and oil dressing.
Workout: Back, shoulders, and triceps free weights and machines super sets 35 minutes. Then .75 miles on the treadmill 7 minutes.
My weigh-ins will be after every 3 days so the morning of the 4th day.
Monday, January 16, 2012
Day 1
Well here we go! I weighed in this morning I was 199 so that sets my target at 174 lbs. So in regards to my diet plan I am going to go with a low carb protien based diet. when I do eat carbs I will try to eat complex carbs wheat flour, brown rice, sweet potatoes etc. These carbs don't spike your insulin levels. I am not really going to have a specific calorie count I am going to go by what my body tells me. I want to stay strong and not starve till I feel weak.
Workout: Today I hit chest and biceps with free weights for 40 minutes then 6min .5 mile jog on the treadmill. ONLY HALF A MILE?? You might be saying. Well in order to gain the weight I had to shut out all cardio for 2 months, so I am slowly going to let my body know "Hey things are changing around here" A shot across the bow if you will. I don't want to go to hard at the start and risk pulling a hammie or an injury of somekind!
Diet: Day 1 Breakfast I had a grilled ham, egg and cheese sandwich on multi-grain bread. 2 cups of coffee, small glass of apple juice
.
Lunch: 12 oz milk with 52g of Protien
Snack: Bowl of gas station popcorn
Dinner: Homemade Meatballs w/ marinara and green peas. 16oz Dr. Pepper 10
Water Water all day! I am going to try to hit 3 liters a day or 13 cups. This will be key to my weight loss I feel.
Workout: Today I hit chest and biceps with free weights for 40 minutes then 6min .5 mile jog on the treadmill. ONLY HALF A MILE?? You might be saying. Well in order to gain the weight I had to shut out all cardio for 2 months, so I am slowly going to let my body know "Hey things are changing around here" A shot across the bow if you will. I don't want to go to hard at the start and risk pulling a hammie or an injury of somekind!
Diet: Day 1 Breakfast I had a grilled ham, egg and cheese sandwich on multi-grain bread. 2 cups of coffee, small glass of apple juice
.
Lunch: 12 oz milk with 52g of Protien
Snack: Bowl of gas station popcorn
Dinner: Homemade Meatballs w/ marinara and green peas. 16oz Dr. Pepper 10
Water Water all day! I am going to try to hit 3 liters a day or 13 cups. This will be key to my weight loss I feel.
Sunday, January 15, 2012
Introduction and why?
My name Is Dave Ulibarri I am a 39 year old father, husband, firefighter, personal trainer and Beachbody Coach. 6 months ago I was in the best shape of my life. I constantly had people approaching me on the details of what I did to achieve that level of fitness. All I had to say was the cliche general answers like diet, exercise etc. What I hated was that I had no specific information due to the fact I didn't keep a daily chronicle of the journey. So I decided to change all that to better my knowledge on nutrition, exercise, highs, lows, disappointments, and achievements. Over the holiday season I put on 25 pounds for this learning experiment. I chose 25 pounds because the majority of "New Years Resolutions" are in the 15-25 pound range. This doesn't mean that the information won't be beneficial to those who need to lose more. I have no idea how long this will take. How this will work is I will post daily my workout and duration, what I ate that day etc. I want to show weight loss can be achieved without living in the gym and eating like Calista Flockhart. You will see I rarely exercise for over an hour a day. I try to eat well, but lunch on the fly happens and I hit the McDonalds too. Anyhoo join me on this journey I hope we all can learn something!
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