It's been a while. I apologize to anyone out there who might have been following.
It seems that I only post when making progress. I thought about writing many times this year but with the additional job and busy summer I found tons of excuses not to. Now that I'm making progress and constituent calls are totally caught up, no excuses come to mind. Funny how that works.
In late 2006 I weighed 389.2 and decided to do something about it. I shed fat down to a low trend weight of 249 (actual weight 244.6) on March 7. But on January 23 I stopped my regular workouts because my ankles were getting sore. All the walking that running for office entails on top of the workouts was simply too much. So, I had lost 130+ pounds but then, once off track, gained 20 back to 271 on July 21.
Then, I entered a weekly weight loss competition with a colleague. They've been doing 1000 calorie elliptical burns at the gym before doing weights. This has motivated me to get back in to my APFT routine. I'm not burning nearly as many calories but my physical and emotional energy are again good. I'm still not running the whole 30 minutes but am regularly running 2/3 of it. So what's the motivator? The loser buys lunch on weigh in day and, more importantly, bragging rights.
So far, my original opponent has been been kicking my butt more often than not. Perhaps they'll comment on the exact record to rub it in. While not exactly OK with loosing the competition, I am OK with losing fat regularly again. Over the 8 weeks thus far, I've lost 9 pounds in actual weight and the trend weight is down 3. (If you've read previous entries, you know that the trend weight more accurately indicating fat loss means more to me than the weight loss number.) I'm not exactly setting any records at this pace but am managing to lose and have the obligatory social life too. We have an additional opponent who is weighing in for the first time this week. It'll be interesting to see how the competition dynamic works out for three of us.
The goal remains 189, the trend weight is at 263.2 today, so means 75 pounds to go.
Friday, September 19, 2008
Tuesday, January 29, 2008
Holiday Backslide!
Early January...
I'm sweating more. My heart-rate is climbing faster than normal when running making me take breaks. I'm not giving up but shouldn't this be getting easier? I hate running. Hate it. No fun at all. I guess that's what happens when you gain 15 pounds over the holidays.
Last week....
There we go. ((26 / 60) * 5.2) + ((4 / 60) * 6.0) + 2.6 + 2.7 = 7.95333333. What's that? That's the number of miles I ran last week. Still a PITA but just powered on through.
Today...
Down to 248-point-something. The trend lines look good. My calorie intake is 1700ish a day and I'm still slowly making progress. Mild foot pain 20 minutes in to the run yesterday so stopped at about 1.7 miles. Walked for an hour last night after work and all seemed fine. We'll see how the run tomorrow morning goes.
I'm sweating more. My heart-rate is climbing faster than normal when running making me take breaks. I'm not giving up but shouldn't this be getting easier? I hate running. Hate it. No fun at all. I guess that's what happens when you gain 15 pounds over the holidays.
Last week....
There we go. ((26 / 60) * 5.2) + ((4 / 60) * 6.0) + 2.6 + 2.7 = 7.95333333. What's that? That's the number of miles I ran last week. Still a PITA but just powered on through.
Today...
Down to 248-point-something. The trend lines look good. My calorie intake is 1700ish a day and I'm still slowly making progress. Mild foot pain 20 minutes in to the run yesterday so stopped at about 1.7 miles. Walked for an hour last night after work and all seemed fine. We'll see how the run tomorrow morning goes.
Saturday, December 22, 2007
140 of 200 - Sixty to go
This fitness thing has become totally habitual. It's almost difficult for me to imagine waking up on on Monday, Wednesday or Friday and not doing pushups, then situps, then running for half an hour before I get ready for work. I mix in some 6.0mph "sprints" in to the run when I have the wind but it always beats me up when I do. Progress remains slow but steady. Now averaging 22 push-ups, 44 sit-ups, and running at least 2.6 miles in 30 minutes. While the time, place, and exercises are totally different, the rhythm of it feels just like going to football, track, or wrestling practice did in high school.
Current goals remain 36+ pushups, 42+ sit ups, 3 miles in 30 minutes, and 189 pounds fully clothed. I'm also flirting with the idea of running a half marathon this summer. We'll see.
Today, for the first time in my life since my senior year of high school, I weighed 249. The trend-line is at 252.9. It's still all about keeping my regular calorie intake below what I burn but I'm far less rigid about it these days. Loss rate per week for last week: 1.3; two weeks: 0.95; four weeks: 1.2; eight weeks: 1.0. I guess that puts me at about 60 weeks from goal weight. Will I ever break a year?
As my family and friends know, I've also taken on a challenge that requires quite a bit of walking through mid spring to see success. Walking in the cold is undoubtedly burning up a few more calories than normal and will continue to do so. I think it's helped with the diet flexibility I've been allowing myself of late.
Thanks for reading. Happy Holidays and wonderful 2008 to you all!
Current goals remain 36+ pushups, 42+ sit ups, 3 miles in 30 minutes, and 189 pounds fully clothed. I'm also flirting with the idea of running a half marathon this summer. We'll see.
Today, for the first time in my life since my senior year of high school, I weighed 249. The trend-line is at 252.9. It's still all about keeping my regular calorie intake below what I burn but I'm far less rigid about it these days. Loss rate per week for last week: 1.3; two weeks: 0.95; four weeks: 1.2; eight weeks: 1.0. I guess that puts me at about 60 weeks from goal weight. Will I ever break a year?
As my family and friends know, I've also taken on a challenge that requires quite a bit of walking through mid spring to see success. Walking in the cold is undoubtedly burning up a few more calories than normal and will continue to do so. I think it's helped with the diet flexibility I've been allowing myself of late.
Thanks for reading. Happy Holidays and wonderful 2008 to you all!
Monday, November 12, 2007
Did someone say a year?
Good grief-- I started journaling this journey a year ago. The aught-six spreadsheet says I weighed in at 361.6 that day. This morning, one year and three days later, I weighed a personal best low of 254.4. That works out to an average 0.3 pound per day loss. That's, again on average, a 1028 calorie deficit every day for the last 368 days.
When I started this thing the goal was to lose 200 pounds. That's 700,000 calories. Using more accurate trend-line numbers: 384.2lbs - 259.9lbs = 452,550 calories. There are only 247,450 left to go. 2/3 of the way there. Behind schedule but still making acceptable progress.
Some people say 200 is too much. Some people say, "You look great, don't lose another pound." Others say, "You look great, you're almost there, maybe another 20." Or some other number. I say 189 wearing clothes on the doctors scale was and remains the goal. Only muscle gain can prevent it.
1lb=3500 calories. Knowledge truly is power. Thank you John Walker for making the way clear. Thank you to every person who has supported me in one way or another. Thanks to the commenters. But most of all, thank you to my wonderful significant other. I realize there used to be more of me to love but what's left of me couldn't possibly love you any more.
When I started this thing the goal was to lose 200 pounds. That's 700,000 calories. Using more accurate trend-line numbers: 384.2lbs - 259.9lbs = 452,550 calories. There are only 247,450 left to go. 2/3 of the way there. Behind schedule but still making acceptable progress.
Some people say 200 is too much. Some people say, "You look great, don't lose another pound." Others say, "You look great, you're almost there, maybe another 20." Or some other number. I say 189 wearing clothes on the doctors scale was and remains the goal. Only muscle gain can prevent it.
1lb=3500 calories. Knowledge truly is power. Thank you John Walker for making the way clear. Thank you to every person who has supported me in one way or another. Thanks to the commenters. But most of all, thank you to my wonderful significant other. I realize there used to be more of me to love but what's left of me couldn't possibly love you any more.
Monday, October 1, 2007
Update
While posted mid-november, this entry is for at least a month prior.
My current weight is 268.8, the trend is at 269.5 that's .7 to the good, the 10 day average is 270.4 which is 1.6 to the good.
The 1500 calorie plan has shifted to a 100+800+700 (breakfast+lunch+supper) 1600 calorie plan a while back. Subway is still the anchor staple. But now I significantly vary my sub choice from among those with the right calories. The new sweet onion chicken teriyaki was a great addition to the lunch lineup. Monday is now club day.
I get dizzy when I stand up after a stretch of three or four slightly lower calorie days. Clearly that's not acceptable, so I now make a point of making sure I get at least 1500 every day. Problem solved.
I've also had-- umm-- poo issues. Too much fiber if you know what I mean. Subway (geez, it seems to be all about subway with me, I promise this isn't a sponsored weblog or anything...) introduced strawberry yogurt. This is now a part of my lunch nearly every weekday and has brought the issue to a more-- umm-- solid resolution. Ya, enough about that.
Annual physical went well. All of the blood work numbers looked good except for the good cholesterol being a little low. Doc says that this is the hardest number to move. Blood pressure continues to improve as I continue to work out. I have always been a salt eater but it just isn't showing up in the cuff anymore. The doc went out of her way to congratulate me on progress thus far and we agreed to go back to annual physicals.
While the nurse led me down the hall to the exam room, the doc said hello to me as she walked passed. There was zero recognition in her face. When the doc came in to the exam room, she apologized and congratulated me on my new and improved appearance. Many folks have been tossing out comments about how I look great and how I'm 10 years younger. Perhaps it's shallow of me, but this sort of encouragement is very appreciated. I believe every comment of this sort serves to reinforce the positive behavior.
On the workout front, I have been running as much as possible during Monday, Wednesday, and Friday morning workouts. I run at 5.5 or 6.0mph for a few minutes and then slow to a walk when gassed. I always maintain a minimum speed throughout the workout and that's currently 4.7mph. Sometimes, I'll try for a distance run at 5.0 or 5.2mph, but I can never seem to make it for 30 minutes. I'm doing about 3 miles a day including warmup and cooldown on MWF, and a walking program for a little over 2 miles on TR. I also do push ups and sit ups on MWF, I'm averaging a little under 20 of the former and a few over 30 of the latter.
And finally, a story about my best friend. I've always had the bigger physical body. Mostly just because I'm taller. But because I was a high school athlete and he wasn't, I have-- at least in my mind-- also been stronger and faster than him too. He too is a programmer and he too became a big, soft, mushy, overweight person sitting in an office chair and eating free food. In any case, we have been competing on the weight loss thing. He's been working out and losing inches without losing as much weight. Makes sense because his workout includes weights, mine doesn't. He came in to town and several of us went out to a local pub. We were a-drinkin' away. (There is no calorie counting on special occasions.) Fun was being had by all and we ended up arm wrestling. The bastard toyed with me before putting my arm on the table. I may still be faster but no longer am I stronger. I salute you, sir! (I'm still kicking your ass on weight loss though.)
Be well and thanks for reading.
My current weight is 268.8, the trend is at 269.5 that's .7 to the good, the 10 day average is 270.4 which is 1.6 to the good.
The 1500 calorie plan has shifted to a 100+800+700 (breakfast+lunch+supper) 1600 calorie plan a while back. Subway is still the anchor staple. But now I significantly vary my sub choice from among those with the right calories. The new sweet onion chicken teriyaki was a great addition to the lunch lineup. Monday is now club day.
I get dizzy when I stand up after a stretch of three or four slightly lower calorie days. Clearly that's not acceptable, so I now make a point of making sure I get at least 1500 every day. Problem solved.
I've also had-- umm-- poo issues. Too much fiber if you know what I mean. Subway (geez, it seems to be all about subway with me, I promise this isn't a sponsored weblog or anything...) introduced strawberry yogurt. This is now a part of my lunch nearly every weekday and has brought the issue to a more-- umm-- solid resolution. Ya, enough about that.
Annual physical went well. All of the blood work numbers looked good except for the good cholesterol being a little low. Doc says that this is the hardest number to move. Blood pressure continues to improve as I continue to work out. I have always been a salt eater but it just isn't showing up in the cuff anymore. The doc went out of her way to congratulate me on progress thus far and we agreed to go back to annual physicals.
While the nurse led me down the hall to the exam room, the doc said hello to me as she walked passed. There was zero recognition in her face. When the doc came in to the exam room, she apologized and congratulated me on my new and improved appearance. Many folks have been tossing out comments about how I look great and how I'm 10 years younger. Perhaps it's shallow of me, but this sort of encouragement is very appreciated. I believe every comment of this sort serves to reinforce the positive behavior.
On the workout front, I have been running as much as possible during Monday, Wednesday, and Friday morning workouts. I run at 5.5 or 6.0mph for a few minutes and then slow to a walk when gassed. I always maintain a minimum speed throughout the workout and that's currently 4.7mph. Sometimes, I'll try for a distance run at 5.0 or 5.2mph, but I can never seem to make it for 30 minutes. I'm doing about 3 miles a day including warmup and cooldown on MWF, and a walking program for a little over 2 miles on TR. I also do push ups and sit ups on MWF, I'm averaging a little under 20 of the former and a few over 30 of the latter.
And finally, a story about my best friend. I've always had the bigger physical body. Mostly just because I'm taller. But because I was a high school athlete and he wasn't, I have-- at least in my mind-- also been stronger and faster than him too. He too is a programmer and he too became a big, soft, mushy, overweight person sitting in an office chair and eating free food. In any case, we have been competing on the weight loss thing. He's been working out and losing inches without losing as much weight. Makes sense because his workout includes weights, mine doesn't. He came in to town and several of us went out to a local pub. We were a-drinkin' away. (There is no calorie counting on special occasions.) Fun was being had by all and we ended up arm wrestling. The bastard toyed with me before putting my arm on the table. I may still be faster but no longer am I stronger. I salute you, sir! (I'm still kicking your ass on weight loss though.)
Be well and thanks for reading.
Friday, August 17, 2007
Progress report
Here's where I'm at:
One week: lost 3.1. Two weeks: lost 2.15/wk. Four: 2.2/wk. Eight: 2.1375/wk.
Trend line said 275.7 this morning. The scale said 271.8. Assuming two pounds a week, I'm 43 weeks away from goal weight. My loss rate has finally plateaued enough that goal weight isn't a year away every time I check.
Today I opened the treadmill with a 14 minute run and finished with three minutes of a planned five minute run. I'm now consistently running over half the half hour workout. I stop when my heart rate hits 170 now, so it is getting easier. (Even if it does still suck.)
On Wed, increased push ups and sit ups to twice daily on MWF and treadmill time daily M-F. Next week will be the first full week, we'll see how the body holds up. Feels fine after three days straight.
Here are notes I jotted down while sweating my ass off after a workout late June:
-----8<------
Me: Can I use those stairs to work out tomorrow?
S: Sure, you can use them.
Need to find a way to work out after
all day at ORD w/ airport food.
(Nachos, salad, bad Uno pucks)
Walked through double doors to stairwell.
Sheet rock, joint compound- steel steps.
on 15, up to 16; down to G, 3 minutes;
up to 16, 5mins; down to G 10 mins;
up to 16, 15 minutes down and up.
Still time left, up to 7-- done
time to cool down. Down to g
find a door. Opens to street and alarm
goes off. Quickly close. Walk around block to front door - FOB in - tell
guard about the alarm - he tells me good
job. Back to 1508, ask SO for pen- find
one on the counter- sheet of paper from fax machine- write
Steps up: Sheetrock, joint compound, black philips drywall screws. Landing with concrete walls, sheetrock again. door w/ a number, sheetrock, joint compound drywall screws. 5/8 Fire Resist___ can't make it out. Ugly patch, third floor, probably something from construction. 5 screws in a row.
7th was a wall- 14th
double wall-- 16th top, down is
hard with weak legs.
50 flights up
1 + 17 + 17 + 17 + 7
one extra to sidewalk
16 pu & situps
-----8<------
And now I can finally throw those notes out. If you made it this far through that drivel, you are to be commended. Thanks for reading.
One week: lost 3.1. Two weeks: lost 2.15/wk. Four: 2.2/wk. Eight: 2.1375/wk.
Trend line said 275.7 this morning. The scale said 271.8. Assuming two pounds a week, I'm 43 weeks away from goal weight. My loss rate has finally plateaued enough that goal weight isn't a year away every time I check.
Today I opened the treadmill with a 14 minute run and finished with three minutes of a planned five minute run. I'm now consistently running over half the half hour workout. I stop when my heart rate hits 170 now, so it is getting easier. (Even if it does still suck.)
On Wed, increased push ups and sit ups to twice daily on MWF and treadmill time daily M-F. Next week will be the first full week, we'll see how the body holds up. Feels fine after three days straight.
Here are notes I jotted down while sweating my ass off after a workout late June:
-----8<------
Me: Can I use those stairs to work out tomorrow?
S: Sure, you can use them.
Need to find a way to work out after
all day at ORD w/ airport food.
(Nachos, salad, bad Uno pucks)
Walked through double doors to stairwell.
Sheet rock, joint compound- steel steps.
on 15, up to 16; down to G, 3 minutes;
up to 16, 5mins; down to G 10 mins;
up to 16, 15 minutes down and up.
Still time left, up to 7-- done
time to cool down. Down to g
find a door. Opens to street and alarm
goes off. Quickly close. Walk around block to front door - FOB in - tell
guard about the alarm - he tells me good
job. Back to 1508, ask SO for pen- find
one on the counter- sheet of paper from fax machine- write
Steps up: Sheetrock, joint compound, black philips drywall screws. Landing with concrete walls, sheetrock again. door w/ a number, sheetrock, joint compound drywall screws. 5/8 Fire Resist___ can't make it out. Ugly patch, third floor, probably something from construction. 5 screws in a row.
7th was a wall- 14th
double wall-- 16th top, down is
hard with weak legs.
50 flights up
1 + 17 + 17 + 17 + 7
one extra to sidewalk
16 pu & situps
-----8<------
And now I can finally throw those notes out. If you made it this far through that drivel, you are to be commended. Thanks for reading.
Saturday, June 23, 2007
Half way to goal.
Good grief, my thoughts are all over the place as I sit to write this post. I think I'm just going to dump some thoughts out there and then try to tie this thing together.
Weight update - Assuming clothes accounted for 5 pounds when I weighed in at 389, a 100 pound loss is 284. The trend line today says 291.9. I refuse to call the journey half way complete until the trend line says 284. Even so, the scale read 283.8 today. This is a record low for me and signals that I really am closing in on the half way point. Progress hasn't been consistent week to week but it keeps happening. (Weekly average loss for the last eight weeks: 2.1, four weeks: 1.85, two weeks: 3.3.) Increased activity has apparently made an impact.
Fitness - 17 real push-ups and an eight minute run to start the workout yesterday. The SO and I took a 90 minute bike ride this morning. I feel pretty strong all the time now. My energy gauge is no longer stuck on sedentary. To borrow a word I'm seeing frequently these days, I feel needful of exercise and activity. Especially on days when I don't have a scheduled workout. Clearly the fat reduction is making exercise easier but losing weight and/or exercising is making me crave more activity. Long bike ride today, ship wreck diving last weekend, and I'm thinking about taking up Aikido again on the evenings I can fit it in. I feel FANTASTIC!
Ritual - I heard someone talking about happiness and ritual on NPR last week. I think it was a Harvard professor. One of the points he made was that athletes don't have to think about working out. It's just something that they do. They walk in to the gym without thinking about it. I immediately recognized this as being a huge part of my success thus far. I consume 100 calories every day for breakfast with my vitamins. I do sit ups, push ups, and treadmill time Mondays, Wednesdays and Fridays without fail. I eat in six hundred calorie chunks. My success is based not just on behavior changes, but on ritualistic behavior changes.
Impersonal support - When the DVR scoops them up I watch The Biggest Loser while on the treadmill. There is no more motivating television for this fat person. The images are all of fat people losing significant pounds from show to show. Yes, there's drama. Yes, there's the game aspect. But at the end of the day most of the people on that show make positive changes and see positive results. These total strangers continue to inspire me.
Interpersonal support - It is huge when someone asks, "Have you lost weight?" or "My goodness, how much weight have you lost?" This sort of positive reinforcement that comes out of left field just helps to keep me on track.
Personal support - No, we're not talking jockstraps or braziers here. My significant other has been so very supportive. The pantry is stocked with snacks and foods in amounts highly compatible with my 100+600+600 diet. Dad asks about my weight every day he swings by the office to visit and encourages me no matter if that days change was up or down. An old friend and I have a competition going on Fridays. Everyone in my life has been so greatly supportive.
So... Things are good on the fitness front. I'm approaching half way to goal weight and more fit than I have been in years. At first, this was all thanks to redirecting personal anger and frustration toward forcing myself to develop exercise and eating behaviors-- I've since come to recognize as ritualistic-- that caused success. Positive messages from media, friends and family have very strongly reinforced those lifestyle changes. And you, dear readers and commenters, you too have helped to cause my success. As always, thanks for reading.
Weight update - Assuming clothes accounted for 5 pounds when I weighed in at 389, a 100 pound loss is 284. The trend line today says 291.9. I refuse to call the journey half way complete until the trend line says 284. Even so, the scale read 283.8 today. This is a record low for me and signals that I really am closing in on the half way point. Progress hasn't been consistent week to week but it keeps happening. (Weekly average loss for the last eight weeks: 2.1, four weeks: 1.85, two weeks: 3.3.) Increased activity has apparently made an impact.
Fitness - 17 real push-ups and an eight minute run to start the workout yesterday. The SO and I took a 90 minute bike ride this morning. I feel pretty strong all the time now. My energy gauge is no longer stuck on sedentary. To borrow a word I'm seeing frequently these days, I feel needful of exercise and activity. Especially on days when I don't have a scheduled workout. Clearly the fat reduction is making exercise easier but losing weight and/or exercising is making me crave more activity. Long bike ride today, ship wreck diving last weekend, and I'm thinking about taking up Aikido again on the evenings I can fit it in. I feel FANTASTIC!
Ritual - I heard someone talking about happiness and ritual on NPR last week. I think it was a Harvard professor. One of the points he made was that athletes don't have to think about working out. It's just something that they do. They walk in to the gym without thinking about it. I immediately recognized this as being a huge part of my success thus far. I consume 100 calories every day for breakfast with my vitamins. I do sit ups, push ups, and treadmill time Mondays, Wednesdays and Fridays without fail. I eat in six hundred calorie chunks. My success is based not just on behavior changes, but on ritualistic behavior changes.
Impersonal support - When the DVR scoops them up I watch The Biggest Loser while on the treadmill. There is no more motivating television for this fat person. The images are all of fat people losing significant pounds from show to show. Yes, there's drama. Yes, there's the game aspect. But at the end of the day most of the people on that show make positive changes and see positive results. These total strangers continue to inspire me.
Interpersonal support - It is huge when someone asks, "Have you lost weight?" or "My goodness, how much weight have you lost?" This sort of positive reinforcement that comes out of left field just helps to keep me on track.
Personal support - No, we're not talking jockstraps or braziers here. My significant other has been so very supportive. The pantry is stocked with snacks and foods in amounts highly compatible with my 100+600+600 diet. Dad asks about my weight every day he swings by the office to visit and encourages me no matter if that days change was up or down. An old friend and I have a competition going on Fridays. Everyone in my life has been so greatly supportive.
So... Things are good on the fitness front. I'm approaching half way to goal weight and more fit than I have been in years. At first, this was all thanks to redirecting personal anger and frustration toward forcing myself to develop exercise and eating behaviors-- I've since come to recognize as ritualistic-- that caused success. Positive messages from media, friends and family have very strongly reinforced those lifestyle changes. And you, dear readers and commenters, you too have helped to cause my success. As always, thanks for reading.
Subscribe to:
Posts (Atom)