Journal Entry

Well, I've made it to 250. Enjoying Jiu Jitsu immensely, and started a new position at work that has me walking a whole lot. Together they have really cut back on my internet time. Between actually working all day long and either hitting the gym everyday almost every day. There is a lot of Martial Arts classes to take now, and I'm pondering quitting the traditional gym because I hardly go anymore. mon-wed-fri I do jiu jitsu, and have started Muy Thai on Wed. I think I want to do go to the new yoga for martial arts class on tuesdays. I need more gooder flexibility.

I'll be working weekends, with monday/tuesday off. That'll open me up for another tuesday no-gi grappling class, which is good because I'm getting better with the gi, but find myself a bit lost without it. Less to grab onto, etc.

Checkpoint

Starting - 282 lbs 7/15/08
Goal - 250 lbs 11/1/08
Current - 252 lbs 11/1/08
Loss - 30lbs


So it's the day before my final weigh-in for the fist goal I set for myself, and at 252lbs, I find myself 2lbs short of reaching my weight-goal. That said, I don't feel badly about my progress. 30lbs is significant, and I'm not done. I think starting jiu jitsu earlier than planned threw off the training/recovery schedule and did me in, but I do not regret it a bit.

I'm having an absolute blast and usually get a decent workout in. In addition, I'm managing to workout muscles that end up neglected or not pushed hard enough in the gym. I'm going to back off the 2lb/wk target and aim instead for 1 - 1 1/2. Mostly because I reached a point where recovery was slow and my energy levels had dropped, so I'm increasing my intake by a few hundred calories/day.

I suppose I need to set a now target and checkpoint date. I'll get back to you on that. I'm thinking that I want to get somewhere between 200 and 220, and 10% bodyfat. That is still quite a ways to go so I just might aim for 230lbs by ? date. Right now I'm so focused on jiu jitsu that the weights have taken a back seat. I also need to step up my nutrition effort. My calories have been in range and I shoot for enough protein/day, but I know I need to eat much more cleanly. Fast food is just so darn convenient.

And the holidays are coming, and there will be baked goods everywhere. Time to really keep my head straight and remember that none of that is as sweet and looking good, fitting in old clothes, and feeling awesome and athletic.

Journal Entry

Weigh in: 254 lbs. Ended up taking 4 days off, and I'm feeling better.

Had more energy last night at Jiu Jitsu. Lots of sparring and boy am I sore today. Today is normally one of my weight training days but there is no way I can have a good workout today and still be able to train Jiu Jitsu tomorrow. Today I'm just gonna get in a run. Also, as my weight is down 28lbs from my starting point, I'm going to start slowly increasing my mileage. I think I can safely ramp up to 2 miles, 2x a week and 3 miles, 1x/week.

Wed Jiu jitsu was cool, and Thursday I ended up just running for 1.5 miles. Hopefully I start adapting soon to the Jiu Jitsu workouts and can hit the weights again. Saturday was a nearly a bust too. Got in about 8 minutes of running with Mrs Zero, and did some lunges and planks at the track. The had to report for work and then family time. I feel like I'm slacking lately, even though I spend most of my week sore.

Journal entry

Weigh in: 255lbs That 27lbs lost so far.
So hitting the gym Saturday didn't happen. Had some work to do and just got too tired.

Monday was a brutal BJJ and CSW workout. Lots of rolling (sparring). In my 2nd hour, I rolled 4 times with this monster of a guy. Nice guy, and he gave some tips in between chocking me and nearly breaking stuff off of me.

Tuesday came and I was sore and tired from the day before, so I just took the dog to the woods and I walked while he ran around.

Wed was another good BJJ workout, but its only one hour. Afterward, I stuck around for the Wing chun class. Not sure what I think of that yet, but it certainly wasn't much of a workout except at first practicing punches, but I think I only felt that because my arms were jelly from Jiu Jitsu.

Thursday came and I still had zero energy at the gym. Very sleepy too, for no good reason. Taking a few days off of both working and dieting to recover. I'm torn on this, and hope I'm making a wise decision rather than making an excuse to be a lazy lardo. Gotta keep my head straight though, and not forget that a few days means a few days.

Sick and Hurting

I don't recall when I last weighed in, but a few days ago I was at 257. Down 25lbs from day1 on this trip.

This last week stank. I got an ugly cold and it kept me from working out or doing Jiu Jitsu from Sunday until last night (Thursday), so I missed the whole week of BJJ. Not the end of the world really, but I don't like how I feel when I don't work out. Perhaps it is more accurate to say that I love the awesome feeling I get when I do work out.

I couldn't have done BJJ anyhow because I pulled the muscles used to pull guard position. They have been killing me, although they feel much better and I'm sure by Monday I'll be at the Dojo.

So not working out and eating more has reduced my losses this week. I increased my intake by a few hundred calories while sick to hopefully help recovery.

Mostly over the cold so last night I hit the gym. Kept things moderate, no cardio, just 20 minutes walking hills on the treadmill, leg presses, machine chest presses, 3 core exercises, and rows and stretching. Still an decent workout. If this really goes away I can hit it harder on Saturday.

Journal entry

Only down 1 lb for the week. This past weekend was a planned increased-consumption week. Not truly a cheat weekend, since I didn't go nuts and everything was still controlled. Just 2 days where my caloric intake was the same as my metabolic rate. This was intended to keep my body from feeling continuously starved and let it know that it still has incoming, so it's OK to let the fat go. Maybe it works and maybe it doesn't, but a little cheating (not eating everything and gaining weight, just not losing any either) can't be terrible, as long as one maintains control. I did take the opportunity to enjoy some not-so-good for you chinese food and movie popcorn.

My schedule was thrown off by starting Jiu Jitsu. I went for a run on Sunday, Jiu Jitsu on Monday, then had terrible insomnia monday night. Took Tuesday off because a) I was really tired and b) I didn't want to bee too sore for Jiu Jitsu on Wed. I was really expecting to be worked out more in class but it didn't happen.

Thursday, back in the gym for 20 minutes on the elliptical, and mostly a shoulder workout. I can't make the gym on Saturday, so I will do a calisthenics workout on Sunday.

.........................................................................

Sunday,

Sick. Pretty doggone miserable.

Brazilian Jiu Jitsu

Last night I had my first BJJ class. Actually, it was an hour of BJJ, followed by a no-gi submission wrestling class that went over, so I got in 2 1/2 hours of training. My shoulders and leg adductors are wicked sore.

In BJJ, Learned some basics about the guard position and getting the "crooked guard." Then we sparred for a couple 5 minute rounds.

In the no-gi, I don't even know what to all what I learned. I like doing both classes because in one, I get to learn the basics, and in the no-gi class I get to learn something more advanced. Last night it was something where I go from being in someones halfguard, then I somersault over them and end up getting their back.

Everyone was real friendly and helpful, and it was a good workout, but couldn't replace the gym.

Journal entry

I'm gonna try something new. I'm just gonna make a workout journal entry once a week. It'll include each workout, but I'll only publish once a week. Just to keep things a little tidier.

Tuesday,

Elliptical 15 minutes
-Weighted lunges
-Leg Curls
-Leg Extensions
-Dumbbell Presses
-Planks
-Wall Sits

A wee bit short because I had to go watch my kids test for their Tae Kwan Do yellow belts.

.............................................................

Thursday,

Missed gym day due to severe lack of sleep and still very sore from Tuesday. Maybe it sounds like an excuse and I'm not sure myself if I was really exercising wisdom, or wussing out. I did make the kids feel better that I didn't miss the 2nd half of their TKD belt test.

.............................................................

Saturday,

-15 minutes on the elliptical
-dumbbell presses
-pushups
-decline cable presses---Machine maxes out at 80lb per side. Wish it went higher
-machine presses--plyometrically
-rotary abs
-machine flyes
-v-sits
-crunches
-v-sits
-reverse crunches
-v-sits

I must've done something right because I started stiffening right up Sat Afternoon. Hurts good.

......................................................

Sunday,

1 mile run (always between some walking
tough run for some reason...

Journal Entry

It's been a pretty active week.

Wednesday I took the day off work. Took a kayak out to the lake and paddled at a good pace for 40 minutes.

...........................

Thursday I wasn't feeling great. Kept it short, but did some stuff that I hope helps me get through Jiu Jitsu when I start.
-10 minutes elliptical.
-dumbbell presses and pushups
-wall sits
-planks

...........................

Friday, 4 1/4 mile walk.

...........................

Saturday, still not feeling great. I think I'm on the edge of over-training. Still did some stuff to help me with Jiu Jitsu conditioning, and I'll focus on this for the next couple weeks.

-20 minutes cycle, 2-1 intervals
-dumbbell presses and pushups
-pullovers
-crunches
-reverse crunches
-pulldowns
-rotory ab work
-incline presses

I am seeing strength gains. I recall feeling lousy for not being able to do a single pushup two months ago. Today I did six. I can also hold the plank position for over a minute, at first it was less than 30 seconds.

I plan on running tomorrow, then taking Monday off. I think I need the day off.

Journal entry

Well, I've gone and done it! Thats 20lbs lost so far...weighed in at 262 Tuesday Morning.

I've also gone and done it again...I decided to start Jiu Jitsu a month early. I'm feeling good and most of why I wanted to wait was so I could strengthen and condition myself to a. not get discouraged, and b. avoid injury. I'm feeling good and ready, so I'm looking forward to starting at the beginning of the month...in about weeks. Talked to the man and he already gave me a uniform. It's almost a shame that in about 2 months I'll have to buy a new one because this one will be huge on me. Hey, I can live with that!

Tuesdays' workout was OK. Wife dropped me off at the gym. 10 minute treadmill warmup, then weights for shoulder day, then a 2.7 mile walk/run back to the Martial Arts Studio to meet the rest of the family.

Weight went like this:

-One legged presses
-Dumbbell presses/pushups
-Planks
-Dumbbell shoulder presses
-Upright rows
-Cable front raises
-Cable rotator cuff exercise

Then that hike back, with a 10 minute run in there.

Journal Entry

Wednesday, went for a walk with the kids/dog. Ran for a mile in the middle there.

...........................................................

Thursday was leg day. Locke my keys in the car upon arrival at the gym. Waiting for a friend to bring a coat hangar so I could open a door cost me some of my cardio time. Lets see...

-10 min on the elliptical
-Go wait for friend, get keys back
-Leg Presses
-planks
-leg extensions
-leg curls
-crunches
-reverse crunches
-leg abductions
-back extensions
-upright rows

............................................................................

Friday, took dog to a wooded area with trails so he could run off-leash. My daughter put in 1/2 mile with us, then me and the dog did one more lap. Well, I did one more lap to make it a mile, he ran all over the place probably putting in 3 miles.

............................................................................

Yesterday (Saturday), was Chest day. Abs and legs still hurt from Thursday :

-10 minutes elliptical
-20 minutes cycle
-one set of lunges
-smith machine presses
-incline cable crossovers
-decline cable presses
-machine vertical flyes
-incline presses

.............................................................................

Last night was raining. I was looking forward to running in the rain, but it was seriously pouring. So I waited until this (Sunday) morning. I should've run in the downpour.

Don't know if it was too early (Never was a morning person) or too humid. I got it done, but it was tough going. Stopped to walk for 1 minute at the 1/2 way point. Then the dog didn't want to start again. Oh well, it got done...what else can I ask for?

Chapter 4, My Bad

9.10.08

My Bad; and Getting a Baseline

For whatever reason, I usually have the ability to remain objective. Sometimes it get me in hot water because a friend or loved one comes to me with a problem and needs me to be on their side, but after listening It’s clear that they are being irrational and trying their best to shift the blame to someone else. They need to not feel like a failure or troublemaker, and I get stuck either trying to give them a different perspective or lying to keep them happy. I've known for as long as I can remember that who I am is a result of what I do. I hope to teach that little fact to as many people as I can before I go, as it applies to all of us. It applies to YOU.

............................................................................................

Early this year a fellow "big guy" told me that people like him and I were meant to be big, and nothing we do can change that. He's tried it all, working out, Weight watchers, Atkins, only eating once a day, limiting himself to 500 calories a day, nothing worked. It just wasn't possible for him to lose weight, he claimed.

I didn't want to call him a liar to his face, but I'll call him one here. I don't think he was just lying to me, he was lying to himself. Fact is, some folks follow a diet or plan *mostly* and expect to see the results. I've seen countless friends and family claim that they don't eat much, but just can't figure out why they are gaining weight. When I point out that last time I was over they were eating a bunch of crap, the answer is almost universally "oh, it was just a few chips or just a couple cookies." I was there, and we did in that whole bag of oreos together, pal. I was there when you worked out without controlling your intake, and whined of your lack of progress. My friend talked himself into believing that what he was doing should have been enough. Hey, we all know someone who eats what they want and they look great, if we just work out a little we should be good too…WRONG! If you're not making progress, then do more! It really is that simple.

I’m going to get some angry comments and emails on this one, but people who eat 500 calories a day and don’t lose weight aren’t eating 500 calories a day. With incredibly rare exception, it takes more energy than that just to exist…the idea that an adult human can gain weight on that is preposterous. Let’s stop blaming poor metabolism or a genetic disorder. Let’s stop cheating and start accurately counting everything that goes in our mouths. Let’s be objective and let’s be real with ourselves…repeat after me: “My body is exactly how I’ve trained it to be.”

Why can I see it easily and others have a hard time with it? Or is it that they won't see it, because seeing the truth would put the blame squarely on their own shoulders? We are good at finding ways to shift the blame. We are so defensive because if something is our fault, we are afraid someone will think less of us. Ever watch the TV show Cops? No matter how obviously guilty the guy being arrested is, he's always trying to get away and saying "I didn't do anything!" I don't know how it became so second nature for most humans to shift the blame, but it happens so frequently that we've started convincing ourselves that things aren't our fault. My own brother was arrested for driving under the influence and without a valid license, and lost his job while he was locked up. Guess who is at fault for my brother losing his job? You’ve got it; the arresting officer. I wanted to slap him but there was a very thick pane of plexiglass between us.

Several acquaintances many years ago told me that diet and exercise don't work because if you stop, the weight comes right back on. I bet they are full of "I told you so"s and pride with themselves now because I quit working out and ate like crap and my weight came back. Let me get this straight: I've eaten like crap and neglected my body for most of my life, got in shape with diet and exercise, then went back to neglecting my body and to everyone’s surprise, I gained weight. Somehow the diet and exercise isn't effective because I gained weight while not doing it? Why not blame gym memberships for my first weight gain, since it didn't help while I wasn't a member? The simple fact is: Eat garbage and then do nothing with the garbage, and you will end up looking and feeling like garbage. My body adapted to do what I was training it to do...nothing. It doesn't matter what you've done previously, we make our decision here and now, for today. Every day I have to decide if I want to be an athlete...if I want to look and feel good, or if I want to be the fat guy that eats whatever he wants and sits and does nothing. I'm sick of the fat guy; I've done that long enough.

We all have the ability to be better than we are today, but “better” will not be handed to us. Do you have slow metabolism? Maybe, and SO WHAT? Regular Exercise will speed it up, as will making certain changes to your diet. Does your body magically burn only 500 calories a day for basic maintenance? Fine; then make those 500 calories as nutritious as possible and get out there and work off 250 every day. That’ll take off ½ pound a week, with just a 30-40 minute walk! Add 2 or 3 pounds of lean muscle tissue, and your body will then be consuming 600 calories per day just existing. YOU CAN change your metabolism. YOU CAN and do control your body.

......................................................................................................

Step one of making progress, is knowing where you're at. That's true whether you want to run faster, gain muscle weight, lose fat, or speed up your metabolism. ME? I want to run longer and faster, but I'm at the earliest phase of my training. I don't worry about my running speed or distance right now, I am instead focused on losing fat and making my body generally more able to be athletic. I put in time doing cardio and lifting weight, and am meticulous tracking EVERY LITTLE THING that I consume. How do I know how much I need to eat? Glad you asked.

Every person has a Basal Metabolic Rate. This is the amount of energy/fuel that our body uses to stay alive...to keep our tissues and organs working, and our heart and lungs doing their jobs. Metabolize = burning or using fuel. We measure this energy with a unit called the calorie. The Basal Metabolic Rate doesn't technically include ANY physical activity, not even bathroom breaks, but I think most people find it much simpler to include basic daily living activities. I know I do.

A smallish adult might have a have a metabolic rate of 1500 calories per day. If they consume more than 1500 calories and do nothing active to burn the extra, the body will be glad to store those calories for future use...in the form of fat. If the same person consumes 1000 calories one day, then the body will have to draw the missing 500 calories from the energy bank...the body fat (and muscles, but we want to avoid losing muscle tissue and we'll talk about that shortly). (why am I so good at saving up energy for later, but can't for the life of me save any money?) A different person of the same height and weight might metabolize 1800 calories per day or more before even doing anything other than getting up and going to work. We are all a bit different, and the way to find out YOUR metabolic rate is simple, but takes a little commitment. Thankfully, computers have made it easy, even for the mathematically challenged. There are many good software programs out there, and even some web-based trackers. I have always used Dietpower with great results (when I do MY part!) I have it installed on a little thumb-drive that I take everywhere.

First, count EVERY little calorie that you eat, every day for at least a week. (Two weeks is WAY better and the longer you keep it up, the more accurate the whole thing is) I know it's tedious, but I'm not making this up, it works. The vast majority of those who have successfully lost a good deal of weight tried and failed repeatedly until they learned to track their intake. Most still do it for maintenance. Don't forget the little snacks, and sorry, the calories still count if you only had a handful of chips instead of eating the whole bag. Just one cookie? Great! Now count it. Don't forget condiments like mayo or salad dressing, or your beverages. Those can add up big time. Get a food scale, the digital ones are probably easier to be accurate with, but I've been using a cheap spring scale for years.

Weigh yourself at the beginning, and regularly thereafter...at least once a week and always at the same point in the day. (waking, bedtime...). Enter everything into the software and it can calculate YOUR metabolic rate. It can be done by hand, but I've done that enough to be eternally grateful for the software. Dietpower will tell you your metabolic rate and re-calculates it daily so it is always as accurate as can be. It will give you a metabolic rate on day one, but don't put much faith in it until you've been entering intake and weight info for a week or two. Those height and weight formulas are ballpark figures only, and it is a damn big ballpark.

Once you've determined your metabolic rate, you can start changing yourself scientifically! It is a science, after all. Just as sure as your car burns gasoline, your body burns calories. If you put more gas in your car than it burns, the gas tank will get fuller (your body stores the extra gas as fat). If you burn more than you put in, the level in the tank gets lower (And you've lost some fat!) MY metabolic rate is fairly high; around 3300 calories per day. If I eat this and do nothing, my weight will remain the same.

Now, knowing that one pound of fat contains 3500 calories, I have to eat 500 calories per day less than I metabolize in order to lose one pound per week. (500 calories x 7 days = 3500 calories). If I want to eat all of my 3300 calories and lose 1 pound per week, I then have to exercise enough to burn off that 500 calories. It is by far better to create your deficit with a combination of diet and exercise. I've been able to maintain about a 1000 calorie deficit, losing 2lbs a week for 8 weeks now. Again, here is where Dietpower makes life easy. Simply tell it what you want to weigh and when you want to be there, and it will tell you every day how many calories you need to eat to get there. I have enough work to do at the gym, so it's a blessing to not have to do all of this math myself. Oh, and entering food in Dietpower is as easy as clicking on one of the thousands of foods in the library, and you can add anything that's not already in there. I have no affiliation with Dietpower, except that I'm an extremely satisfied customer.

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Cautionary note: Not all weight lost is created equal.

I couldn't finish the chapter without bringing this up. There is a huge misunderstanding by many people, possibly most, that all weight lost is good. Nothing could be further from the truth. We want to lose weight and look and feel good, but more specifically we want to lose fat. If we diet unwisely (eating way too little, or eating our calories in foods that have little or no nutritional value), then our body begins to break down our muscle tissue to provide some of the nutrients that we aren't giving it. Also, not giving your body a reason to need its' muscle tissue will cause it to allow the muscle to wither away. After all, your body is always trying to be as efficient as possible to survive times when food is not plentiful or even absent, and every pound of muscle requires 30 to 60 calories to maintain it. If you aren't using it, then your body is going to get rid it. Kind of like canceling a subscription or gym membership that you don't use...if you don't use it, why keep paying for it?

We can use this to our advantage by not allowing our bodies to view our muscles as a liability that doesn't contribute. We use the muscles to make them needed, and we provide the nutrients that our bodies need through what we eat, so it doesn't have to consume itself (called "auto cannibalism"). Get up! Move! Walk, swim, lift weights...Just move. Walking is an easy one to start with for most.

Don't consume your calories in Twinkies and chips! You'll never be satisfied and losing muscle only lowers your metabolic rate. Eat lean meats, chicken, fish, for protein. You'll need to be wiser with your carbohydrates and fats too. Stay away from processed junk…that stuff is like crack. I know you love them as much as I do, but give them up and you'll start to love you!

We'll talk more about nutrition and exercise later, but take this away today:

-"My body is exactly what I have trained it to be."

-Learn your metabolic rate

-Eat a little less than that number of calories to start losing weight

-Exercise somehow to burn a few additional calories, and keep your prized muscle tissue intact.

-Eat lean meats and vegetables several times a day

-"My body is exactly I what have trained it to be."

Here's to your journey.

- Zero

Journal entry

Here it is, a whole new week and Zero has made it down to 265 lbs. That's over 1/2 way to the first checkpoint! I rock and I know it.

Before anyone thinks I skipped out on Saturdays' workout, that's not entirely true. I had to work Saturday on a shift that required a whole lot of walking. That plus still being behind in sleep and I called it even. I think lack of sleep must make one hungry because I felt like I had a tapeworm all weekend. Always hungry...but I hung in there. I'll be repeating this a lot:

Working out and staying disciplined with my intake is hard, but not as hard as hating myself.

........................................................

Last night I was excited to get back in the gym after a looong weekend without, eager to get a lot done, I hit the bike with some intervals on an empty stomach, then chugged a slim fast shake, then quickly went to deadlifts and one legged presses. I think I shouldn't have had that shake so fast or taken more time between shake and hitting it hard. I felt soo sick right after legs that I had to walk outside lest I leave my shake on the floor inside. Walked a couple laps around the gym, then sat in my car for 10 minutes and felt better. Back inside, and on to:

-Dumbbell presses
-Upright rows
-Wide grip pulldowns
-Close grip pulldowns, working overhand to failure then immediately to underhand and going to failure again.
-Cable Rows

I lost a bit of time feeling sick and paid for it by not having time for abs. I felt great by the time I left, but had to go pick up the kids from Martial Arts.

Journal entry

I'll call it a comeback!

Well, I hadn't gone anywhere, but last nights workout was much better than Tuesdays. I think I was really was just too tired that day. Last night wasn't earth-shattering, but I was able to push myself quite a bit more, with less rest between sets.

-Warm up 10 min walk
-stretching
-25minutes on the cycle, did 4x3minute intervals (no treadmill, so I can try the outdoor run tonight)
-leg presses, one leg at a time. Really does feel different, and I can keep the stronger leg from cheating for the weaker one this way.
-dumbbell presses
-plank
-dumbbell military press
-upright rows
-cable abductions (for the rear delts)
-weird cable abduction I read about for the rotator cuff, with elbow fixed at my side and rotating arm outward

I kinda lost track of which workout I was supposed to be on because I didn't record my Saturdays' workout right away. That's what I get, I guess. Good stuff anyway.

Journal entry

Who is down 15 lbs now??? That's right, weighed in at 267.

OK, so my weekend really flew by, and I've a little catching up to do.

My run on Friday with my dog went well. Decided to do it again Sunday PM. Running was fine, but Monday my shins really hurt, when I walked and when I touched them. Tuesday was better, but I am going to stick with the cycle, and then run outside again on Friday. Too much too soon, I guess, so just back off that a bit. I can still cycle at the gym and walk.

Saturday I cycled at the gym, then hit the stair machine. That thing is evil! Then I hit my shoulders and core.


Last night was by far the worst workout I've had since I started. I still worked out, and I'm still a little sore today, but my energy and enthusiasm was nowhere. I think I was genuinely tired from lack of sleep. Monday, I worked a 16 hr shift until 11pm, went home and chatted with the wife. I know it was after midnight before I got to bed, and waking at 6 gives me 5-6 hours. No good for me, I don't thrive on sleep deprivation. I usually need 7 minimum, 8 is much preferred.

Mixed things up a bit, had my wife drop me off and take the kids to their 2nd martial arts class. 10 minutes rolling program walking. Chest presses, back extensions, cable flyes from lower pulley, dumbbell rows, reverse cable flyes (for rear deltoid). After this I left to walk back to where my wife and kids were, a 2.7 mile walk that took me 50 minutes.

I wish I could say that somewhere in there, I hit a high or broke some barrier and finished fiercely, but the truth us I just trudged through it all. Just wanted sleep. Well, I'll try to finish catching up tonight, and put on the warpaint for tomorrows workout.

Journal Entry

Last night: 25 minutes cycling, with 3 minute/2 minute intervals.

Deadlifts, leg curls, leg extensions, cable abductions, seated adduction machine, leg presses. At least one plyometric set per exercise.

Rounded off with decline cable presses (trying to mimic the range of motion I'd use for dips), and the rotory ab machine, short but heavy on that one.

Time was just a little short because I lost my membership card and had to do paperwork and pay for a new one. Between that and waiting for the guy , I lost between 5 and 10 minutes.

Going to try running outside tonight with my dog. Probably my usual 10/10/10 program.

Journal Entry

Weigh in: 269 lbs.......13lbs down, 19 to go for phase one!

Last nights' (Tuesdays) workout report:

Tuesday was definitely an example of why you need to get your butt to the gym even if you really aren't feeling it. It turned out to be a GREAT workout. First my usual walk/run/walk. That run is only getting easier and while not yet effortless like it has been in the past for me, I'm feeling really good about it.

-Some good core-work: crunches, situps, reverse crunches, and back extensions
-Hit the back with close and wide grip pulldowns, and some cable rows.
-Hit the rear of the shoulders with...I don't actually know what they are called...for now I'll call them reverse cable flys, both from the top pulley down and to the rear, and from the bottom pulley up and to the rear.
-Bench press machine, did my presses plyometrically.
-Leg press machine, did those light, but plyometrically.

After being dog tired and sleepy all day at work, I never expected to have the energy I did after just a 30-40 minute nap. Instead of having to make myself get back to it after resting between sets, I had to make myself rest between sets. It just felt so good, like I could keep at it (Well, energy-wise maybe, my muscles still reached their failure point and would be done-in)

Journal Entry

Weigh in will be on Tuesday, but I did use the bodyfat-o-meter at the gym, and I'm down to 30%. When I first joined the gym on 7/10/08, (about 6 weeks ago), I was above 30, but I don't remember what the number was. I had figured that I could just check my card at the gym, but the staff couldn't find it. Bummer, but I know I'm making good progress.

Thursdays' workout was pretty good. I decided to increase the frequency of shoulder day to every 3rd workout to increase progress there some. Besides, my chest was still a bit sore from Leg Day on Tuesday! (Not sure if it's because I went heavy and hard for the two chest exercises, or because after Tuesdays' workout, instead of sleeping at night I went to pick up an extra shift at work...maybe both?).

So I did my cardio and it's getting harder and harder to keep myself from running more than 1 mile. Not only because I know that getting in some long runs will make the shorter ones go from a chore to super easy, but because I keep hearing about 5k and 10 races around, and I'd love to get back into that. Easy killer, remember the no-injury rule. I have to remember that at my current weight, and because my muscle and bone strength have gotten weak from years of marathon inactivity. Just build a base and drop the pounds. Be careful, and I'll make it. Push unwisely, and bad things happen.

Another note, when I do lateral dumbbell raises with my hands in the vertical position, I get a sharp twinge right at the articulation, between my anterior and medial heads of deltoid. I lightened up, and that helped, then I was able to pick up the heavier one again and hold it out statically. Will have to look into that one.


Saturday:

I'll keep it brief:

30 minutes of cycling on a program that keeps the resistance at whatever level keeps my heartrate where it belongs.

-Lunges
-Some exercise I learned at rehab. stand on a step and touch one heel to the floor below. kind of like a mini, one-legged deadlift, that also works the ankles and balance.
-Plank Position
-Dumbbell presses
-Incline presses
-Back extensions
-One handed cable crossovers
-Sit ups


I don't know if it was because I hadn't eaten or just because it was early in the day, but I couldn't get psyched. I still worked out hard, but It was more forced. Well, I got it done and I'm feeling it this morning. It feels good.

Chapter 3, Rise and Fall

Soon enough, I completed that first mile. I don't remember how long it took me to get there, but I remember that run. I was running around a 1/4 mile high school track, it was cold, gloomy, and windy. Walked one lap to warmup, then it was down to business. My pace was around 15 minutes for that mile, but I did it without stopping. I felt like a champion that day!

I kept following the schedule from the book, and making great progress. It wasn't long after that first complete mile that I was running a mile 3 times a week for my short runs, and one "long" run every week of 1 1/2 miles. My times got better, I began to look forward to my runs, instead having to force myself out the door. I hated my off days, but knew that I had to rest and recover. I learned to eat wholesome foods and stay away from fried and greasy foods, because they would ruin my next run. I counted every calorie that went into my mouth, and the pounds fell. I had to buy new clothes.

I set my sights on a 5K (3.1 mile) road race, not to win, but to finish in less than 30 minutes. Trained hard and finished 28:37. You know what? That was a huge win, and I didn't need no stinking medal to know it. I was a runner, truly an athlete. I had studied and trained and not only achieved, but surpassed my goal. I was invincible and set my sights on the next logical goal: A marathon.

A marathon is a 26.2 mile run and by and large, it is recommended that you've been running for a year or so before you even think about training for one. I'd only been running for a few months, but nothing could stop me and it wasn't long before my shortest runs were 4 miles, and 2 out of 3 weekends I'd do a long run of 10m then 12, then 14 miles. If I didn't have time to run at least 3 miles, I wouldn't bother going out. 2 mile run? Why bother? I was a real runner, not some amateur.

Continued dieting helped my weight to drop to 186 lbs, but a lack of cross-training caused some serious muscle weaknesses. Some of the weight I had lost was muscle, and I knew it. I figured that I could work on it after this marathon. Right now, I have the race to think about. Any muscle that didn't help me run was only weight I had to carry for the race, I reasoned. At night though, I could feel my puny, stringy hamstrings start to strain as I wrestled with my kids. At work, I could tell that I was having trouble lifting patients. Despite the rad flags that I was doing more harm than good (more like neon signs!) I stubbornly maintained my tunnel vision until, ironically, a large patient changed my life again.

It wasn’t even my patient. My partner and I were called to assist another crew in moving their large patient from bed to the stretcher. We got it done with two men on each side and a sturdy sheet under the patient, but that success was not without its’ price, and I was going to pay it. Even as we moved the patient, my hamstring suddenly felt “funny.” Didn’t really hurt, but I knew it was no good. By morning, I could barely walk.

I gave it a few days off. A little rest, ice, ibuprofen and by the next weekend I went out for a shakeout run. That lasted for less than 50 paces before the minor twinge became darn near pain and I called it quits. Work sent me to a doctor and rehab, the marathon wasn’t happening. Exercises, stretching, massages, sonic treatments helped me be able to walk without feeling it and I could even get back to work, but forget running. I had x-rays, ultrasounds, and some test where they kept electrocuting my leg at different angles. Finding no problems, noone could give me advice to get back to running. Weeks had become months, and I was having a hard time feeling like an athlete. Without the money to see specialists on my own, I reached the end of my lifeline. I was on my own.

It felt hopeless. My identity was gone. How could I be a runner or an athlete when I couldn’t run? This wasn’t a few week setback, I was out for a year or more and I knew it. I kept eating like I was still running 25-30 miles a week but it became easier and easier to eat heavy, greasy meals since there was no run to ruin. Soon enough, I was enjoying pizza, burgers, and all of my favorite carbs on a daily basis. Fast food was a whole lot easier than cooking and packing meals for work, so that’s what I did.

Pounds started creeping back on, I had to upgrade from my size 34 pants to 36, then 38. I started a new career that required 40 hours of inactive work, plus 2-4 nights a week of school. It was a 4 year program and I went in with size 40 pants, and came out with 44s. Not long after graduating and getting promoted to my current position, my 44s were tight. Real tight. I had so little energy that instead of playing with my kids when they wanted, I’d just get cranky with them for bothering me. When my gorgeous wife wanted some lovin’, I’d fake tired and go to sleep, again. I wasn’t really cranky with my kids, I was cranky with me. I wasn’t really too tired for sex, I just didn’t have the energy to move. It was pathetic…I was pathetic.

I was right back where I started, and it was time to do something again. It was time to start a new journey. It was just a few weeks ago.

…………………………………………………………………………………………………………………

Well boys and girls, that’s a very condensed version of how I came to be who and where I am today. Perhaps as time goes on, I’ll add chapters in between to fill in some more blanks, but I really wanted to give everyone a quick overall picture so we could get to present day.

Future chapters will talk much more about how I’m training today and why, from workouts to nutrition.

Here’s to your journey – Zero.

Journal Entry

Weigh in: 271

Yesterday was leg day!

After the usual 10/10/10 (walk/run/walk), It was deadlifts, leg extensions, leg curls, stiff-legged deadlifts. Gave the legs a short break and did some dumbbell presses, the hit them again with some plyometric leg presses, where I actually jumped under load from the machine. Rounded off with slow crunches and incline machine presses. Wanted to do some pullovers, but the machine was busy every doggone time I went for it. That's OK, I'm certainly not feeling like a slacker this morning.

It really was a great workout. A bit of a bummer though: my recovery sleep interrupted by having to go to work an extra shift before my normal 7a-3p. The old me would have gone home and taken some nyquil so I could sleep before going back to work, but there was no way I was missing gym day. In fact, I was given the choice of staying for a 3-11 shift after mine, or working 11p-7a, then my normal 7a-3p shift. I chose to skip sleep in the name of progress.

Journal Entry

Weigh in: 272 lbs. Still managed to lose a lb on vacation!

Today is Saturday, and my gym is on Woodward Avenue, which is really jacked up because of the Woodward Dream Cruise. Knowing this was coming, I got up early (Hey, 7am is too early on a Saturday!) and parked about 1 1/2 miles away. 10 minutes of walking, quick stretching, and 10 minutes of jogging and I was there.

Once inside, I went right for the close grip pulldowns. Then crunches, wide grip pulldowns, then rotory ab machine (for the obliques), dumbell rows, lat dumbell raises, and back extensions. I feel like I'm forgetting something here, but I know I put in a solid hour, then some stretching and a hike back to the car.

Didn't have any food before the workout, and was feeling kinda sluggish one the hike back. 10:30 am Breakfast? 3/4 cup honeycombs and milk, Baked ocean perch, and rice. YUM!

There was a rahter large fellow at the gym today I felt rather sympathetic towards. Never seen him before, and he was obviously dreading picking up the weights. He was absolutely lost: using terrible form, light weights, exercises I've never seen nor can I imagine what good they are, and he kept disappearing to the locker room. He'd mostly do one set of 5-8 reps of something then move on, but not without a very generous rest. Only he wasn't resting, he was trying to talk himself out of leaving. I know where he's at because I've been there.

I was really torn. I wanted to tell him that although moving the weights is hard, waking up unhappy with yourself every single day is harder. I wanted encourage him and give him some guidance. To show him where to start and guide him in the right direction. But I also needed to be there for me. I am reminded of two great Ironman Triathletes, Peter Ried and TimBowman, who became friends and trained together for the Ironman World Championships. When Tim attempted a small bit of chatter with Peter during the race, the returning champion, Peter said simply and sternly "Tim, this is the Ironman." Peter was focused and during the race, and there was no room for distraction. He saw his finish line some 26 miles away, and noone was going to take his eyes off of it.

So right or wrong, I kept my mouth shut and hit the iron. There are actually a number of guys there that I think I could help, but at what cost? Time is tight, and I couldn't possibly be a good coach and athlete right now. I truly wish these fellows well, but my clock is ticking. November 1st is 11 weeks away, and I've got 22 lbs to go to meet my first goal. This is MY race, and I'm fighting to win.

Journal Entry

I'm Back!

Lest anyone think I fell off the wagon, I assure it wasn't so. Truth is, I took my family on vacation for the last 5 days. We kept pretty active. We left Saturday, AFTER I hit the gym. Here, just let me catch up on the last week.

Saturday:
30 minutes of cycling in my heartrate zone.
then the weights and hit my chest hard while I was at it.

Then we hit the road and drove to Letchworth State Park in New York State. "The Grand Canyon of the East." I highly reccomend this place for an active vacation.

Sunday:
Rafting trip down the river. Also HIGHLY recommended. The folks at Adventure Calls Outfitters were outstandingly friendly, professional and entertaining. Paddling hard made it a good workout and we were wiped out by the time we got done, hit the hotel for showers, dry clothes and dinner.

Monday:
A few miles of hiking through the park viewing more great sites and waterfalls. Oh, there is one really cool waterfall that can only be seen from the river, so do the rafting trip! In the afternoon we hit the road again bound for the mac-daddy of wateralls: Niagara Falls. A few more miles of walking in the evening.

Tuesday:
I had fully intended to workout at the hotel, but given the amount of walking we had done and still had coming, I let it go, without even feeling very guilty. Another bunch of walking and the Greg Frewin magic show that the kids really loved.

Wednesday:
Just a bit of walking in the am, then it was time to head home. Good thing too, because those kids were bleeding me dry.

As for my diet, I expected to struggle here. While the foods I ate were not ideal, I was able to keep my calorie intake reasonable. I
m confident that I didn't gain any weight on vacation, although I won't know until Friday a.m. if I was still able to lose any. (scale is at work)

Thursday:
First whole day back, and back to the gym! Felt good. Another 30 minutes of cycling, 10 minutes getting my heart rate up, then a 20 minute interval program. Burned good. Hit the shoulders, rounded things off with lunges, dumbell presses, and back extensions.

Still on the path, still an athlete!

Journal Entry

The run went well again, then I hit my legs.

Deadlifts with a pair of 50lb dumbells. (There are no bars at the gym), I noticed that my back extensors felt it a lot more than my legs.

Leg extensions

Leg curls

Polished off with some leg presses.

Some core work (of course)

And dumbell Bench Presses. I sure noticed the tertiary muscle involvement on these, and that’s a good thing in my book, as long as it doesn’t keep me from getting the primary group worked out, I’ll gladly workout more muscles in the same amount of time.

Journal entry

God I love being me, because I pulled off last nights' workout like a machine.

Oh yeah, weighed in at 273, that's 9lbs from the start, more than 10% of the way to 200!

I have to admit, I was a bit scared of the 10 minute run part of my cardio, to the point of really not looking forward to it. Last time, I took a 1 minute break at the 6 minute mark, then did my other 4 minutes. In spite of forgetting my ipod again, I could've done 15 minutes nonstop this time around. I just felt great. Tempting as it was to continue beyond, I've declared my limit to be 10 minutes 3X/week until I'm down to 250. Then I'll re-evaluate and perhaps increase that limit, never increasing on the fly. The decisions I've made were out logic and rational thought, rather than out of the euphoria of a good run. I'll be sticking to the plan rather than risk injury.

The weight training went fairly well too, although I couldn't get any time on the smith machine. Emphasis on my back, anyway. This morning I feel like I had a good workout, pleasantly sore, not painfully so. I'm definitely getting stronger.

Journal Entry

Good session. I had to work this morning and didn't know for how long. Luckily I got out of there with time to both make the gym, and keep the wife happy. Emphasis today on the shoulders, a weakness of mine.

Okay, I have a lot of weaknesses, but I frequently have a funny "straining" sensation in the shoulders when lifting things or wrenching on things in certain orientations. Reminds me of the weak hamstrings that I neglected because while training for the marathon, I thought I didn't have time to cross-train like I knew I should have. What a dope. Very high on the list of lessons learned I've the hard way: LISTEN TO THE WARNING SIGNS!

Anyhow, while I typically spend most of my time doing exercises that incorporate multiple joints (to work the most possible muscle in the same amount of time), today I did several variations of dumbell raises for the target group, which really hammered my delts and rotator cuff muscles. I'm off to the shower after this entry, we'll see if I'll be able to reach my hair to wash it.

Oh yeah, cardio was 30 minutes on a stationary cycle. I picked up a heart rate monitor, what a great tool. I can ensure that I'm not slacking by keeping my heart rate in "the zone."

Speaking of not slacking, what's with all the guys in the gym that think it's a library? During the week I might see one guy with a book, but today there were 4 guys with reading material. Two of the guys were on bikes barely moving the pedals like usual, but what was new to me was the other two guys lounging on the weight-training machines with their book and magazine. At least they weren't hogging machines I wanted, but I couldn't help but feel sorry for the lot of them. I wanted to snap my fingers in front of them and "come on guys! Focus!" Oh well, I'm on my way.


July 1, 2008: 282 lbs
today: 274lbs

Chapter 2: Choices and Mindset

I wish I could say that my first run went surprisingly well, but that'd be incredibly misleading. The truth is, it went far worse than I could have expected. I intended to start slow, perhaps a mile jog then some walking. Hah!

It was a cool fall evening, and off I went. Immediately, it became clear that I wasn't going to make a mile. My belly was bouncing, my back was in pain with every step, and my heart was going to come right out of my chest. That was one city block, later measured to be 1/10 of a mile. I had run for a just over a minute, and literally my vision was getting black. I nearly passed out, and I think the only thing to keep me awake was the intense burning pain in my legs, and the absolute agony in my lungs.

Discouraged and embarrassed at myself, I was determined to not be defeated. I was determined to be an Ironman, like Peter Ried or Dick Hoyt. I had to define my immediate goals. I didn't know much at the time about training, but I knew that trying to train for an entire ironman at that moment was futile. I had to train for the first mile. I chose to be an athlete that day. I chose to train like an athlete, to eat like like an athlete, and to live like an athlete. I finished that first workout doing three repetitions of that 1/10 of a mile, and there is nothing wrong with that. I finished my first workout, training like an athlete.

I came to learn that not every athlete is ready for the big event. Even the pros have their off-seasons, and I decided that my off season was over. Time for training camp. Not really knowing where to start, I began buying books. The Complete Idiots Guide to Jogging and Running, by Bill Rodgers, was full of excellent insight, tips, and motivation. Of particular note was a day by day plan to get started that provided much needed guidance!

I read Runners' World Magazine, studying both personal stories and articles. I read about nutrition and how it pertains to athletes. I learned that it's not running a certain distance or speed, or lifting so much weight that makes you an athlete. It's in your training, it's in your life. A professional coach doesn't blindly pick a benchmark for the day and tell their athlete to go do it. Instead, he chooses goals that will provide a challenge and stimulate progress for that particular athlete. So I challenged myself using myself as a benchmark. I didn't have to outrun anybody but me, and that is how an athlete trains. Make no mistake, I was not a fat guy making an attempt to get in shape, I was an athlete.

My mindset showed it. When I chose my meals, I didn't deprive myself. I ate what I needed. Food became fuel, and if it wasn't going to help me get where I was going, then I didn't need it. I wasn't hungry all the time, either. When I start eating healthy food that provided the nutrients I needed, my body didn't constantly beg me for more.

I yearned for more progress, because I felt I could be burning a lot more calories than was in my 30 minute walks with a little jogging thrown in. I studied the benefits and mechanics of weight training, and began building some muscle tissue. I couldn't be told that I wasn't a weightlifter because I could barely lift the bar. Progress was happening, and it was measurable.

Bottom line: You choose your mindset, noone else. Don't believe that you are an overwieght person, struggling through another workout. A pro-athletes' workout isn't easy because he is in shape, he trains hard to make progress! Know that you aren't any different from your favorite athlete, pushing yourself today so that tomorrow, todays' workout looks easy.

Here's to your journey - Zero

Journal entry

Weighed in at 274 this morning. A bit tired, as for some reason I have a hard time falling asleep on the nights I work out. Maybe it's the 1/2 caffeine tablet I take around 4pm to give me a boost for the gym, or perhaps it's the excitement I feel from accomplishing another step towards victory.

Last nights' workout went fairly well. It started out a bit low energy, but I ultimately was able to remember who I am and come away satisfied. I forgot my ipod, and the treadmill run was the worst part. Without some music to help, I feel like a rat on a wheel and boredom makes every teeny discomfort very obvious. Not so bad outdoors, but at my weight I am sticking to the treadmill as they are much easier on the joints. Injury has put me out before, and I'll guard against at all costs. The cardio goes like this:

10 minutes walking at 3.5 MPH for warmup. I set the machine to provide some rolling hills and flats.

10 minutes running at 6 MPH. This nearly kills me, although it's getting better.

10 minutes walking at 3.5 MPH for a little more cardio and cooldown. Same program as the warmup, but over the last two minutes I start lowering the pace every 30 seconds until I'm at 2.5 mph.

Then I hit the weights. I do at least one exercise for every group, every workout, trying not to do the same one exercise two sessions in a row. Also every workout, I put emphasis on one group. By emphasis, I mean that instead of one exercise for that group, I do three different exercises to really work it and hit it from different angles. Here are my groups:

Legs

Chest

Core (abdominals and others around the middle)

Back

Shoulders

Before you think that I neglect my arms, they get plenty of workout while I do just about everything else.

After about 1 hour of weights, I stretch for about 15 minutes, and then I'm off to pick my kids up from Martial Arts.

July 1, 2008: 282 lbs
today: 274lbs

Chapter 1: The Great Beginning, and a Prelude To My Journey

Hi there, and welcome to my Journey.


My name is Zero, and I am an athlete. A 6ft, 275lb, 30-something% bodyfat athlete. My size 44 pants and my XXL shirts are tight. Barely able to run one mile, and completing it nearly kills me. Forget about a pullup, I still can't squeeze out one good pushup. How can I possibly be an athlete? simple: Choices and Mindset. Before I explain, let me tell a bit about how I became who I am today.

Growing up, I can't recall not being the fat kid. Slower than the other kids. Unable to climb trees, walls, or fences. Playing little league softball was torture, and actually hitting the ball meant I would have to run. My parents weren't around much, so we kids ate whatever we wanted. I was so happy when our family got an Atari 2600 game console, because it meant I never had to go outside to play!

At 17 years old, I Somehow managed to convince a beautiful girl that she wanted to be my wife. I am proud to say that 15 years later we are still married and in love. Our first child was born 1 year later, our second was born three years after that.

As an adult, my damaging lifestyle continued. I'd binge-eat oreos and chips 'ahoys. I loved fried food, fast food, and all kind of baked goods. I didn't have to be hungry to eat, I just had to be in the same room with food. My spare time was spent sitting in front of the TV. For family fun, we'd go sit in a movie theater and I'd eat a huge tub of popcorn, containing more calories than anyone should eat in a day. Working 12-14 hour shifts as an EMT, I often ate breakfast, lunch, and dinner at fast food places. My partner and I also got ice cream very often, and not a little one. I set a terrible example for my children, and playing with them took way more energy than I had to offer. When I realized that I didn't look forward to sex with my wife because it took too much energy, I knew that something had to change. What kind of guy ropes a girl that is way out of his league and happens to love sex, then chooses TV and sleep over sex because it's easier?

Eight years ago on a Sunday afternoon, during my many hours of TV, I stumbled on something that turned my world upside down: The Ironman World Triathlon Championship.

These guys and girls were nuts! They swam 2.4 miles, and then they captured my attention by running out of the water and jumping on bicycles for a 112 mile bike ride. Crazy, right? Who could do that back to back? But wait, they weren't done. After the bike ride, they hit the road on foot for a full 26.2 mile marathon. These people were amazing and inspiring! I couldn't imagine the training and dedication it would take to complete an Ironman event, let alone compete. The Pro athletes like Peter Ried competing for the win were magnificent, the two ladies vying for first literally ran out of energy and collapsed in the last 100 feet or so. They tried and tried to get up, falling down each time. Both ended up crawling to the finish. The mind was willing to push harder, but their bodies were simply depleted. The normal folks competing for themselves were truly uplifting. Of particular note was 50-something year old Dick Hoyt and his son, Rick.

Rick has cerebral palsy, is wheelchair bound with little to no control of his arms and legs, and communicates with a computer that senses his head movement. His father, Dick, competes for both of them, first pulling Rick in a boat for the swim, then completing the 112 bike ride and 26.2 mile run with a specially built bicycle and wheelchair to take Rick along for the ride. Believe me, there is no outside help in an Ironman Triathlon. As Team Hoyt crossed the finish line, the narrator announced "Dick Hoyt, You are an Ironman!" Tears welled up and I quite nearly bawled my eyes out.

When the event was over I was left wanting to see more. I wanted that feeling of accomplishment that the athletes, pro and amateur felt that day. I decided to start training for my own Ironman. I waited for dark so nobody would see me, then I went for a run. That day, I became an athlete.

Next time, I'll continue my story and talk more about choices and mindset. Keep in mind that I began this blog for myself to serve as a record, reminder, and map to where I am currently headed, but I'll try hard to make visiting worth your while.

Here's to your journey - Zero