Today is Monday, weigh-in day!
Things are progressing right on schedule. I also have a myspace page and post some stuff there too and post in some of the forums. I have been chatting with folks that have also lost some significant weight. Some hoave dropped 30 pounds and others have dropped 80 pounds. All great accomplishments. The most important thing I have taken away from my time there is that there are many paths to nutritional success and that you have to find what works best for you. Some folks have lost the weight over a year or more. Some have changed their goals before reaching what they have set out to do. One new friend decided he did not care about what the scale says as long as he looks good with his shirt off. Different paths, different nutrition, different exercises, same result, they set goals and worked towards them. Some faster than others. Some stumbled along the way but regained their way to their goals. I do not know where I will be at the end of my 100 pounds of weight lost. I could still be a fat guy, just a less fat guy then I am today. I might be looking to drop another 20-50 pounds, or I might decide I need to work on building some serious muscle… I just don’t know yet. But that does not matter now as I am on my way to getting where I set out to be, 100 pounds lighter.
Today at the gym I repeated my ability to jog 1 mile straight. I felt good. I walked after that for a while the jogged 5 more minuted to finish my time on the treadmill. I moved to the stair stepper for 20 minutes and kept the sweat going. It was a good workout. I need to now see if I can jog the day after doing squats. I don’t need to be jogging every day, yet. I will need to be jogging 3-4 times a week though to improve my time and my distance. In the past running has been key for me to lose weight. I also have had some unfortunate pain in my achilles tendon 2 times in the last year and a half from jogging so I need to be careful not to over do it.
My daily nutrition was good I kept to 2214 calories for the day. Just like times past I ate a banana, apples, chicken, spinach, half a sweet potato, low fat yogurts, egg whites, turkey sausages, salad, steak, onions, red pepper, mushrooms and even a Special K bar through out the day. I feel good and I am where I want the calories to be so it was a good day for sure.
My afternoon workout started with a treadmill warm up for 15 minutes. I jogged 8 minutes then walked the remaining 7. I could have pushed it but Squats were the first exercise and I wanted my legs to feel ok for them. Here is the break down:
Squats 5 reps at each weight- 95lbs, 135, 185, 135.
Deep squats with 35lb plate held to chest 10 reps 2 times
Dumbbell Bench press
45lbs-10
55lbs-10
70lbs-8
85lbs-5
70lbs-6
Bent over rows
+80lbs -5,5
+70lbs-5
+45lbs-10
That wrapped up my gym time for the day. I know I keep saying it, but today was a great day!
