Wow, its been 2 months since my last post and so much has happened in that time. Lets recap:
May 7th I started a program called stronglifts in order to help with all the crazy muscle imbalances I have that have been causing me pain while sitting. This pain is due to hip immobility, sitting all day, muscle imbalances, spine curvatures, etc, etc, etc. Essentially, I was sitting myself to death.
Stronglifts is 5 exercises broken out to 3 days a week. They are:
Group A Group B
Squat Squat
Bench Press Overhead Press
Barbell Rows Deadlift
Not going into much detail, you alternate every other day but the one constant are squats. When I started, these were the weights:
Squat - 45lbs
Bench - 45lbs
Rows - 65 lbs
OH Press - 45lbs
Deadlift - 95lbs
Weight ~ 220lbs
After 2 months
Squat - 155lbs
Bench - 120lbs
Rows - 115lbs
OH Press - 75lbs
Deadlift - 195lbs
Weight ~ 220lbs
My back is much stronger, the pain has been reduced significantly but still more work to be done. In my journey I have found that my hips needed a lot of mobility work, as well as my shoulders. I have also learned that there is a difference between strength training and body building. Learned proper form, how to train, how to push myself mentally, and so much more.
I am still struggling with my diet as you can see that I haven't lost any weight but about a month ago I decided not to worry about my weight as I have come to realize that I am just weak. I needed to get strong and fix the issues I have and then worry about my weight. I want to make sure though that my weight doesn't increase. What has helped with the diet is knowing that if I eat junk, then I am going to suffer in the gym.
What does all this mean regarding the shakes and trying to lose weight? Well, I stopped the shakes. They don't provide enough calories/nutrients for me to consider them a meal. They are fine for someone at maintenance or someone who sits on their butt all day but for me, I will use them as a snack. However, I have limited my use of them because I am trying to get rid of processed foods from my diet as much as I can.
The one thing I am really glad I take are my Nutrilite Double X and Fish Oil. These have really helped with my energy levels as well as making sure my body gets the micro nutrients that it needs as well as Omega 3s.
I am still struggling with the Diet Dr Pepper since I have to get up at 5:30am Mon/Wed/Fri which I am starting to get used to but I NEED MY CAFFEINE!!!!
Anyway, thats my update for now, stay tuned for more.
Friday, July 11, 2014
Monday, May 12, 2014
What Happened???
My last post was on Day 15 (April 21, 2014). It is now May 12th, 2014. What the heck happened???
Where have I been? Am I still working out? How have I been eating?
I know, I know....Im sorry. Ill tell you what happened and why I think it happened so that you may be able to avoid it in your journey.
Here is what happened:
After my weigh in the initial week, I was flying high, a little to high. When it came to eating, I would tell myself, "Its ok, you have lost some weight" or "Dont worry, your working out". Well, the results of that sort of crappy thinking was this:
(April 21,2014)
ONLY .4 LBS!!!!! WHAT THE HECK!!! Now granted, I was still working out so I was a little disappointed to see this and I was trying to figure it out. I came to the conclusion that the night before we had eaten out so all the salt was probably causing me to retain water. So I weighed myself the next day to see if my suspicions were correct and...
BOOM!!!! I was right.
So now at this point, Im down around 4 lbs. Remember how I mentioned the crappy thinking a little earlier? Well, now it was in full force. That mentality sustained my non weight loss for the next couple of weeks. We had some full weekends where I had a huge case of "excusitis".
What happened?
Well, I stopped caring, simple as that. What I have come to realize is that weight loss is more than just physical. There is a big mental part that plays a huge role that I don't think people give it enough credit for.
Now, I was still working out 2 times a week with weights but I wasn't eating as great and my diet dp habit increased to 4-6 cans a day. Well, last week, I had enough (funny how you always have enough when your at the bottom and you start digging your way out, but then you forget and head right back down a little while later?)
May 6th. I weighed myself again for a reference point.
(May 6, 2014)
I also found someone who is going to the same gym as I which is great as I could:
1. Be accountable to someone
2. Do the Stronglifts 5x5 program
3. Finally get rid of all the pain I have been in over the last 6-12 months.
So since Wed, May 7th, I have started going to the YMCA to workout at 6AM. This is a huge stretch for me as I usually wake up at 8:30 and go to bed at 11-12pm. The first 3 days were some of the worst days ever, but today, it was not bad.
So Im back. I dont think Im going to do daily updates as that is a little much and kind of boring to read sometimes but stay tuned.
Monday, April 21, 2014
Day 15 - Weigh In and Genetic Test Results
This morning I weighed myself and was extremely surprised...not in a good way!
WHAT!!!! Only .4 lbs. I couldn't believe it. I couldn't have already hit a stupid plateau. However, as I started thinking about it, I feel that due to the salty food over the weekend, I might have been retaining water. I woke up this morning extremely parched so I think this might be the case. I will weigh myself tomorrow to see if that is the case.
However, before logic set in, I was pretty down. Last week was hard and I was expecting some better results and its easy to let emotions take over. However, I stuck to the plan and kept going. Drank a lot of water, had a meal bar for breakfast, my shake mixed with protein for lunch. An apple and peanut butter for a snack and then the wife bought some chicken kabobs for the two of us to share from Whole Foods.
I should have taken a picture, shoot.
The highlight of the day, MY GENETIC TEST RESULTS ARRIVED!
Now, I took the test thinking that the results would be in line with what I thought, that Im sensitive to carbs. Well, I was wrong!
FAT TRIMMER......WHAT THE HECK!!!!
I couldn't understand, I was so sure that I was a Carb Reducer that this made no sense to me. However, after talking it over with Christy, it started to make so much sense. As I went back to my logs from 2011-2012, I could see that when I hit my 192 plateau, I started eating more fat in the hopes that it would cause my body to start burning it. Well, this explains why I couldn't break that plateau at all and ultimately caused me to "give up".
As we talked about it, we started listing some of the foods that I shouldn't eat anymore:
pizza
cheese fries
pizza
fast food (Taco Bell)
PIZZA
Im going to have to give up pizza???? I don't think I can do it. You know the question, If you were stuck on a deserted island, what one food would you want on it? Mine is Pizza!
Tony at Pizza Bella isn't going to be to happy about this.
http://www.pizzabellapizza.com/
Now there is a whole booklet spelling things out but here are some highlights:
- How long should I follow the recommended diet? For a Lifetime! - Oh man!
- Your test includes the option for a free session with a licensed, board-certified genetic professional to help you better understand your results. - Cool
- Free member page at InherentHealth.com - Use to track food/exercise and learn more of what to eat
- Tips on how to eat
- Tips on exercise
I think this test was very helpful in understanding how my body works and would recommend it to anyone who is serious about losing weight. Cost is 149.00 and can be ordered through me, otherwise its 169.00. Message me if you are interested or have questions.
However, before logic set in, I was pretty down. Last week was hard and I was expecting some better results and its easy to let emotions take over. However, I stuck to the plan and kept going. Drank a lot of water, had a meal bar for breakfast, my shake mixed with protein for lunch. An apple and peanut butter for a snack and then the wife bought some chicken kabobs for the two of us to share from Whole Foods.
I should have taken a picture, shoot.
The highlight of the day, MY GENETIC TEST RESULTS ARRIVED!
Now, I took the test thinking that the results would be in line with what I thought, that Im sensitive to carbs. Well, I was wrong!
FAT TRIMMER......WHAT THE HECK!!!!
I couldn't understand, I was so sure that I was a Carb Reducer that this made no sense to me. However, after talking it over with Christy, it started to make so much sense. As I went back to my logs from 2011-2012, I could see that when I hit my 192 plateau, I started eating more fat in the hopes that it would cause my body to start burning it. Well, this explains why I couldn't break that plateau at all and ultimately caused me to "give up".
As we talked about it, we started listing some of the foods that I shouldn't eat anymore:
pizza
cheese fries
pizza
fast food (Taco Bell)
PIZZA
Im going to have to give up pizza???? I don't think I can do it. You know the question, If you were stuck on a deserted island, what one food would you want on it? Mine is Pizza!
Tony at Pizza Bella isn't going to be to happy about this.
http://www.pizzabellapizza.com/
Now there is a whole booklet spelling things out but here are some highlights:
- How long should I follow the recommended diet? For a Lifetime! - Oh man!
- Your test includes the option for a free session with a licensed, board-certified genetic professional to help you better understand your results. - Cool
- Free member page at InherentHealth.com - Use to track food/exercise and learn more of what to eat
- Tips on how to eat
- Tips on exercise
I think this test was very helpful in understanding how my body works and would recommend it to anyone who is serious about losing weight. Cost is 149.00 and can be ordered through me, otherwise its 169.00. Message me if you are interested or have questions.
Day 13 & 14 - End of Week 2
This weekend we ended up going to the wedding of a close family friend. It was an Indian wedding so it was a 3 day affair which we only attended 2 of the days. Eating was going to be a challenge as Indian food is full of oil and butter and there are LOTS of sweets. First thing Christy and I did was have a gameplan. We weren't going to eat any sweets, unless it was mango ice cream (Its my favorite). Drink lots of water and don't stuff myself on the food.
Saturday started out well, had a meal bar and a diet dp to get the day started and we got ready and were off to the wedding. We packed apples, meal bars, snack bars and some XS Energy Trail mix. Also some Valerian and Hops to sleep and some Rhodiola in case it was going to be a long night.
Im proud to say that I ate pretty sparingly, I have no idea what I ate as I spent a lot of time talking to people and not stuffing my face. I do know that I didnt eat that much as my plate was not empty as usual but looked like a 5 year old ate from it.
I did end up eating some sweets. Most might not be know to you all but here they are:
Faluda
Pita Kulfi Ice cream
THATS IT!!!!
At the reception there was a smorgasbord of desserts including cheesecake, cake, other stuff I don't remember and we passed on it all. Also I didn't have a drop of alcohol even though it was an open bar.
Sunday afternoon, we went on a bike ride, approx 3 miles but there is one stretch where it was uphill and my legs were burning after getting up that hill and it was near the beginning....ugh.
Saturday started out well, had a meal bar and a diet dp to get the day started and we got ready and were off to the wedding. We packed apples, meal bars, snack bars and some XS Energy Trail mix. Also some Valerian and Hops to sleep and some Rhodiola in case it was going to be a long night.
Im proud to say that I ate pretty sparingly, I have no idea what I ate as I spent a lot of time talking to people and not stuffing my face. I do know that I didnt eat that much as my plate was not empty as usual but looked like a 5 year old ate from it.
I did end up eating some sweets. Most might not be know to you all but here they are:
Faluda
Pita Kulfi Ice cream
THATS IT!!!!
At the reception there was a smorgasbord of desserts including cheesecake, cake, other stuff I don't remember and we passed on it all. Also I didn't have a drop of alcohol even though it was an open bar.
Sunday afternoon, we went on a bike ride, approx 3 miles but there is one stretch where it was uphill and my legs were burning after getting up that hill and it was near the beginning....ugh.
Friday, April 18, 2014
Day 10, 11, 12
Im a little behind and decided to just consolidate the last 3 days into one post. This way I can churn them out quicker and get back to my other project.
Day 10
Food
Cherry Almond bar for breakfast
Body Key Shake for Lunch - I added a half scoop of my protein power and it helped with the taste. I highly suspecting that this shake was made to be mixed with other items but Im to lazy right now and my blender is broken.
2 apples, 1 with peanut butter. I have to be careful because I can end up eating almost 2 to 3 servings worth of peanut butter.
Fruit snacks
2 Diet DPs
Chinese food for dinner
No exercise as I wasn't feeling that great.
Day 11
Food
Cherry Almond bar
Pizza for lunch
Fruit snacks
1 apple
Cashews
Leftover chinese food for dinner
Exercise
I did my lower body workout today. I ended up doing only squats and deadlifts and I used the stronglifts 5x5 method. Technically I am not doing the system yet as it calls for doing squats 3 days a week and increasing your weight every workout, but for the time being, I am doing the lift heavy 5 sets of 5 reps until my shoulder gets better and I dont have back pain.
Day 12
Im going to be honest, I didn't do that well today.
Food
My mother in law brought me half of her veggie omelete and sweet potatoes from Egg Harbor and they were good. I ate that for breakfast and was much better than the meal bar I usually eat. I wish I could make that at home.
1 apple
3 Fruit snacks
Cashews
Pizza for dinner. I didnt have anything for lunch
Exercise
No exercise as my legs are burning from the squats and deadlifts from yesterday
Day 10
Food
Cherry Almond bar for breakfast
Body Key Shake for Lunch - I added a half scoop of my protein power and it helped with the taste. I highly suspecting that this shake was made to be mixed with other items but Im to lazy right now and my blender is broken.
2 apples, 1 with peanut butter. I have to be careful because I can end up eating almost 2 to 3 servings worth of peanut butter.
Fruit snacks
2 Diet DPs
Chinese food for dinner
No exercise as I wasn't feeling that great.
Day 11
Food
Cherry Almond bar
Pizza for lunch
Fruit snacks
1 apple
Cashews
Leftover chinese food for dinner
Exercise
I did my lower body workout today. I ended up doing only squats and deadlifts and I used the stronglifts 5x5 method. Technically I am not doing the system yet as it calls for doing squats 3 days a week and increasing your weight every workout, but for the time being, I am doing the lift heavy 5 sets of 5 reps until my shoulder gets better and I dont have back pain.
Day 12
Im going to be honest, I didn't do that well today.
Food
My mother in law brought me half of her veggie omelete and sweet potatoes from Egg Harbor and they were good. I ate that for breakfast and was much better than the meal bar I usually eat. I wish I could make that at home.
1 apple
3 Fruit snacks
Cashews
Pizza for dinner. I didnt have anything for lunch
Exercise
No exercise as my legs are burning from the squats and deadlifts from yesterday
Wednesday, April 16, 2014
Day 9
It was a good day, but it was a day in which I didn't take my slimmetry as usual and I had to fight through some cravings. I worked out seriously for the first time and it felt great. I really liked the Body for life system when I first started in Feb 2011 but I found that after a while, it got boring. I found the 5x5 system which I really thought looked promising as I really wanted to increase my overall strength and really enjoy pushing more weight less times.
Im out of popcorn so will have to order some soon and Im still waiting on my genetic test results.
Eating:
Apple with Peanut butter
3 Servings of cashews
Cherry Almond bar
Fruit snacks
Chick Fil A Spicy chicken deluxe sandwich
Cottage cheese and peaches
Diet Dr Peppers: 2
Workout:
I did a modified workout today based on the Body for Life workout. I replaced the bench press and DB rows with how the 5x5 stronglifts workout does it.
Bench
2x5 25lbs
5x5 40lbs
Side raises
1x12 10lbs
1x10 10lbs
1x8 10lbs
1x6 12.5lbs
1x12 10lbs
Overhead Press
1x12 20lbs
DB Rows - Forgot to do my 2 warm up sets
5x5 40lbs
DB Extension
1x12 20lbs
1x10 25lbs
1x8 30lbs
1x6 35lbs
1x12 30lbs
Kickbacks
1x12 15lbs
Curls
1x12 - 20lbs
1x10 - 20lbs
1x8 - 25lbs
1x6 - 30lbs
Im out of popcorn so will have to order some soon and Im still waiting on my genetic test results.
Eating:
Apple with Peanut butter
3 Servings of cashews
Cherry Almond bar
Fruit snacks
Chick Fil A Spicy chicken deluxe sandwich
Cottage cheese and peaches
Diet Dr Peppers: 2
Workout:
I did a modified workout today based on the Body for Life workout. I replaced the bench press and DB rows with how the 5x5 stronglifts workout does it.
Bench
2x5 25lbs
5x5 40lbs
Side raises
1x12 10lbs
1x10 10lbs
1x8 10lbs
1x6 12.5lbs
1x12 10lbs
Overhead Press
1x12 20lbs
DB Rows - Forgot to do my 2 warm up sets
5x5 40lbs
DB Extension
1x12 20lbs
1x10 25lbs
1x8 30lbs
1x6 35lbs
1x12 30lbs
Kickbacks
1x12 15lbs
Curls
1x12 - 20lbs
1x10 - 20lbs
1x8 - 25lbs
1x6 - 30lbs
Monday, April 14, 2014
Day 8
Beginning of Week 2.
Goals for the week:
Stay consistent.
1 Soda / day
Workout at least 3 days
Less cheats in eating
WEIGH IN
YES!!!! 1.8 LBS.
Now, normally, I would chalk this up to water weight, but I have been drinking so much water that there is no way. Plus, I havent worked out as vigorously as my last challenge yet so this has to be something more permanent. Now, is it all fat? Not sure in that regard but I will have to start weight lifting like a BOSS to make sure I dont lose muscle.
Food:
2 apples
Peanut butter
Body Key shake
Cherry Almond bar
Keeblers Fudge Stripes cookies - oops!
For dinner, chicken breast and steamed noodles and veggies.
Exercise
Just lifting some 20oz sodas and energy drinks for my business.
Goals for the week:
Stay consistent.
1 Soda / day
Workout at least 3 days
Less cheats in eating
WEIGH IN
YES!!!! 1.8 LBS.
Now, normally, I would chalk this up to water weight, but I have been drinking so much water that there is no way. Plus, I havent worked out as vigorously as my last challenge yet so this has to be something more permanent. Now, is it all fat? Not sure in that regard but I will have to start weight lifting like a BOSS to make sure I dont lose muscle.
Food:
2 apples
Peanut butter
Body Key shake
Cherry Almond bar
Keeblers Fudge Stripes cookies - oops!
For dinner, chicken breast and steamed noodles and veggies.
Exercise
Just lifting some 20oz sodas and energy drinks for my business.
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