End of Week 4 Progress Report

So far I have lost about 12-14 lbs, depending on how much water I am retaining at the time of weighing. I’ve lost 1.5″ off of my chest, 3.75″ off of my belly, 1.75″ from my waistline and 1″ off my legs.

I rewarded myself this weekend with taking the weekend off! I haven’t taken an actual day off since I started. Though, bleh, I am feeling the effects of eating too much. Tomorrow is a new day and I start into another 4 week phase, so I’ll be right back at it. This next week though will be interesting as we are traveling to South Dakota to visit my family so I will be without my gym. I will have to get some great training in “old school” We might even hike Harney Peak one of our days out there, which is a hike that takes several hours to most of the day, depending on the route taken.

It will be a test of will to eat in moderation as my mom knows how to make REALLY DELICIOUS food!

Thank you for following along and supporting me on my journey.

 

Andy

Day 24

Currently in my fourth week and still going strong. Down another couple of lbs and losing inches everywhere. What excites me about this is that I’ve done it with JUST lifting weights and no long cardio sessions. I’ve just been doing a 5 minute warm-up on the elliptical and about 10 minute cool down after my weight sessions on the bike.

Earlier this year, I was doing two workouts every day. 45 minutes of morning cardio and evening weight training. Eventually I started to burn out and my weight loss stalled, I then started to gain back some weight. I’m happy to see progress without having to spend my life in the gym. Eventually, in the final 12 weeks I know I’ll probably need to add in daily cardio, but for now I’m seeing nice increases in strength, not feeling burnt out and I can feel and see changes happening.

The other day, one of the staff members at the gym complimented me on my commitment. She had noticed that I’ve been in every day for the past 3 weeks. It’s nice to see that other people are taking notice too. That’s encouraging.

Another thing I’m doing different is trying not to be so picky about what I eat. I still log and track everything and eat as “clean” as possible, but I try to cut myself some slack with regards to having a bite of this or that. As long as I don’t let it turn into a binge fest, eating a bite or two of ice cream, or like tonight, we went to Applebees for my wife’s birthday…she got a free strawberry cheesecake shooter…I was good and had one of the Under 550 calorie steak and veggie meals, but I allowed myself to have two bites of her dessert. In the grand scheme of things it’s not going to kill me and will probably do more good than harm, especially for sanity’s sake.

So, all in all, things are going well. Will probably just start posting about once per week, unless there is something I just need to get off my chest and will also post progress pics at the end of this week to compare the beginning to now.

Andy

Perseverance

Today was a lesson in perseverance. Last night I crashed and ate late night Taco Bell. Today I had breakfast, but with work I ended up skipping my mid morning snack and lunch. By 3 o’clock I was famished and just wanted to eat, eat, eat, let alone still go workout. I managed to mentally keep it together and grabbed a protein shake and a bagel. About 2 hours later I had my preworkout shake and around 6 made it to the gym for a shoulder workout. Had my post workout shake, and now a protein shake before bed. Because I stuck to it, I was able to compensate for the Taco Bell and didn’t skip a workout. One more victory in the battle!

The lesson is to not let molehills turn into mountains. Stay fixed on the course ahead.

Andy

Day 18

Almost 3 weeks in now and doing pretty well. Have had a couple of unscheduled “free” meals, but since I log all my food in Lose It, I’m able to compensate as needed to stay within my limits. Like today, I grabbed Wendys for lunch and that put me over my allotted net calories for the day. I’m rolling with it though. Had a great workout tonight, burned it off and just enjoyed a yummy orange protein shake.

Since I don’t eat alot anyway and that leaves me in a calorie deficit to lose 2 lbs per week, which is my goal, I’m thinking of backing off the training intensity and aim to keep the calories burned during exercise at a minimum. Might just focus on high rep, low to moderate weights which will increase muscle hardness and definition. I’ve already got a fair amount of muscle, so right now gaining isn’t my goal and It’s counter productive to lift really heavy, but not eat enough food for muscle growth. With as long as I’m planning on being in a catabolic state to lose fat I don’t want to cause my body to go into conservation mode and slow down my metabolism.

One more week of the current routine and then I’ll shift gears. Plus it keeps my body guessing and challenged.

Overall though I’m doing well, feeling better, more energetic, confident and happy… which is all good

Andy

Day 13: End of Week 2

Another great week completed. Down a full 9.5 lbs and feeling so much better already. I’ve lost an inch here and there, and can see my body taking a new shape. If I really stick with this the full time I can only imagine what an amazing transformation it will be.

Andy

Day 9

Nine days down! Also, down 7 lbs!

Very happy with the training plan I’m following and the results I’m getting. Also, I’m seeing it helping me in other areas of my life. Namely my work. I work in outside sales and much of sales is presentation, perception and making a good first impression. I’ve got to be 100% on top of my game, optimistic, happy, healthy and energetic to be successful. As a result of eating healthier and exercising again, it’s making me better at my job. In the last couple of days I have closed several deals “on the spot” and didn’t have to discount. In a situation like that, you realize that the sell happened largely because they bought YOU, not just the product.

I’ve had deals where it was like pulling teeth and they fight you over every little detail. It’s exhausting and demoralizing. I would much rather get back to being the fun, outgoing, personable guy people used to like me for andbe successful, because of being myself, instead of trying to compensate for weakness.

Andy

Day 7, End of Week 1

Well, it’s been a great first week. I’ve completed every workout this week, even in the midst of a minor injury. I still can’t run or make any sudden movements that involve my calf muscle, but at least I can walk and still do certain types of cardio such as bike and elliptical.

I’m sore ALL OVER! I’ve got DOMS (Delayed Onset Muscle Soreness) in places I’ve never had them. Since I’m training just one muscle group per day, the sheer volume of training I’m hitting up each muscle group is engaging parts of the muscle and muscle fibers I’ve never really done before It’s great!

I took measurements today and I’m down several pounds this week, an inch or so off my chest and belly and losing fat everywhere else too. I also am feeling much better too.

Enjoyed a nice today with the family at the Oregon Coast. We love going over there and it’s nice to walk out in water, smell that sea air and clear the mind. Tonight I was having some major cravings for Wings, so I decided to make some homemade ones and a new idea of making some homemade ranch dressing. I LOVE Ranch dressing! Problem is that it’s too fatty. We’ve got some Greek Yogurt in the fridge and I wondered if that might work for a dip, so here’s what I had tonight for dinner.

- 12 oz of boneless, skinless chicken breast, cut into bite sized pieces
- 1/8 cup of Bob’s Red Mill Gluten Free Baking Flour
- Cajun Seasoning
- Cayenne Pepper
- Black Pepper
- 1/4 cup Franks Red Hot Sauce
- 2 Tbsp Olive Oil
- 4 Tbsp Greek Yogurt
- 1 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1 tsp Parsely Flakes
- Pinch of salt

Wings

Combined Bob’s flour, cayenne pepper, black pepper and cajun seasoning on a plate

Heated up skillet with 2 tbsp of olive oil. Dipped chicken in flour mixture and cooked in skillet

After chicken is cooked, place in a tupperware container and fill with 1/4 cup of Franks Red Hot, sprinkle more Cajun Seasoning over chicken if desired. (Andy like’s his chicken spicy!) Shake until chicken is coated and transfer to serving dish

Ranch Dip
- Combine 2 tbsp of Greek Yogurt, Garlic Powder, Onion Powder, Parsley Flakes and salt. blend in short burst a couple of times (I used the Magic Bullet) After blended it will be kind of liquidy. Add the additional 2 tbsp of Greek Yogurt, cover and shake until mixed to make thicker.

If you wanted to make it a dressing for salad you could probably blend it all, so it’s a little more liquidy.

I kid you not, these were AWESOME and the Ranch dip is PERFECT!

Here’s the Nutritional Stats (Note that the high level of fat is because of the olive oil, you could probably get by with 1 tbsp of olive oil, but really it’s not a big deal because it’s all healthy, unsaturated fats/oils and they are good for you anyway.)

Made 15 wings from 12 oz of Chicken
Calories: 620
Fat: 36 g
Sat. Fat: 3 g
Carb: 11 g
Protein: 70.5 g

Ranch Dressing (This is the healthiest dressing you’ll ever have!)
Calories: 80
Fat: 0.1 g
Carb: 11.7 g
Protein: 8.2 g

I’ve liked to get wings from a local wing place and these wings I just made rival theirs in my opinion AND they are healthier.

The Ranch dip they give you alone is 355 calories and 36 grams of fat!!!

10 of their boneless hot wings are 550 calories, 30 grams of fat, 35 carbs and 40 protein, SO if I had had 15 of THEIR wings, I would have consumed

Calories: 1,180
Fat: 81 grams
Carbs: 52 grams
Protein: 60 grams

480 MORE calories, 45 MORE grams of fat, 30 MORE grams of carbs and 18 grams less protein.

Yay for homecooking!

By the way, thank you for following along with me on this journey. I appreciate your support and encouragement along the way.

Andy

Day 5

Just realized I haven’t posted in a couple of days. Still going strong. Tuesday morning I sprained my right calf muscle and that pretty much turned me into an invalid for a day. Iced, rest and compression and I’m now back on my feet and walking around pretty well. I even managed to still get my hamstring and lower back workout in yesterday evening. I was still limping a bit at that point, but the exercises I did don’t engage the calves much, so it didn’t put undue stress on it. Plus, I’m so committed to this, I’m doing everything I can to not let anything stand in my way of achieving my goals.

Eats every day this week have been good and I’ve come down several pounds so far this week. This morning I weighed in at 236, down from 242.5 as a high this past weekend before starting. I recognize that a good portion of that weight loss is water weight and bloat, but I’m still celebrating it, because it just means I don’t have that extra bloat anymore.

Andy

Day 2

Day 2 completed and going well. 2 days of solid, healthy meals and great training sessions. Wondering how sore my chest is going to be tomorrow after the annihilation I gave it this morning? Legs are very sore from yesterday. Can walk okay, but can’t jog or run. LOL

Tomorrow is arms. This is one of my weakest areas and I need to add a couple of inches to my arms, so I’m going to start with German Volume Training. Supposed to be one of the best methods for adding size.

As I’ve said before the nutritional aspect has always been the hardest for me, and I’m happy that I’ve found a plan that’s I can follow.

Breakfast today was Eggs, oatmeal, multivitamin, fiber supplement

Morning Snack was a protein shake with a tbsp of grapefruit juice and water

Lunch was Tuna salad and refried beans

Afternoon Snack was 1 cup of cottage cheese, a roma tomato and slice of wheat break with pb and strawberry preserves

Dinner was 6 oz chicken breast, large spinach salad and slice of wheat bread with strawberry preserves

Evening Snack is right now and that was 1/2 cup of homemade “refried” beans (made from mashed black beans, chopped jalapeno, chopped onion, liquid smoke and garlic powder) and cooked on the stovetop in a skillet. Also drinking a Whey/Casein protein shake.

That puts me right at
2100 calories
48 grams of fat
168 carbs
250 grams of protein

And with that, good night!

Andy

Day 1

Off to a great start. Nutrition has been right on track today and had a great leg workout this afternoon after church. Was reminded today that one of the other big things I’m going to have to manage will be stress. Working in sales I struggle with managing stress due to time management, making quota and demands at home. So many mornings I wake up and my mind is already flooded with what I need to do for the day that so often I get overwhelmed and can’t even focus on training. Even though I have the time, I feel so burdened that it makes me feel like I don’t have the time.

Being able to start the day out and not even let a thought about work or the day ahead enter my mind until after my training session is done will be key to staying on track. In general I know that I need to control negative thoughts and not allow them to keep my from achieving my goals.

I’m very much an emotional, stress eater. When I get stressed, I eat and I eat alot! This must stop!

Here was my eating for today, quite proud of myself
- 1/3 Cup Oatmeal with 1bsp natural applesauce and a little cinnamon
- 4 egg whites and 2 whole eggs
- Fiber Choice tablet
- Essential Fatty Acid capsules

- Orange Protein Shake (1 scoop of orange whey and 1 tbsp of grapefruit juice in 8 oz water)

- Apricot Chicken (8 oz boneless chicken in apricot juice and onion mix)
- 1 slice wheat bread with natural peanut butter and natural strawberry preserves

- Pre Workout Shake (BSN NoXplode)
- Post Workout Shake (1 scoop chocolate whey with 8oz of 1%milk)

- Fit and Fruity Banana and Strawberry Yogurt
- 1/2 cup fat free refried beans
-  Fiber Choice tablet

- 8 oz lean Pork Chop
- 1 cup fresh cauliflower
- Sweet Baby Rays and Horseradish sauce on the side for a little zip.

- Bedtime protein shake (1 scoop whey and 1/2 scoop casein with water)
-1/2 cup fat free refried beans

Calories: 2273
Fat: 51.8 g, 20%
Carbs: 169.7 g, 30%
Protein: 289.5 g, 50%

Right on the money for my goal!

My leg workout today was awesome too!
- 5 minute warm-up walk
- Squats, 2 warm up sets of 10 reps @ 95 lbs
- Squats, 5 working sets of 10 reps @ 135 lbs
- Leg Press, 5 working sets of 12 reps @ 270 lbs
- Leg Extension, 4 sets of 12 reps @ 105 lbs
- Abductors, 3 sets of 15-20 @ 130 lbs
- Abductors, 3 sets of 15-20 @ 130 lbs
- 5 minute cool down walk

All in all, pretty happy with this first day. Can’t wait for tomorrow