I am embarking on an aggressive body transformation that has been a long time coming. I have spent the better part of my life working on gaining size and muscle to achieve a certain look and lifestyle. I graduated from High School 6' 5" and about 160lbs... after eating (see below). After some instances with bullies, I decided to become a more "intimidating" physique just so people would leave me alone. I also wanted to improve my athleticism as I loved to play basketball year round, as well as softball and volleyball on occasion. After starting weight training, more specifically, body building; I experienced a certain level of success but never gave it all of the attention it needed to be where I wanted to be. I have too many interests and the last decade proved to be filled with a lot of change, e.g. cross country moves, marriage, kid, you know LIFE!
Senior Picture (Yes, I'm that old!) 155lbs.
Ironman Natural Body Building Contest 2006 252lbs.
So now, fast approaching 52, I've decided to try to get as far as I can and still be a husband and father. I've researched many approaches over the years. Earlier, back in the summer of 2012, I started up again using the techniques I used for my last bodybuilding contest in 2006 (see above). I started to see some great results in bringing back my muscle mass but was struggling with the fat loss (hey, I'm not 20 anymore). I started to intensify my training by adding HIIT to burn the extra calories. HIIT is High Intensity Interval Training. More specifically, I was doing 50yd sprints with a 50yd walk with the idea of increasing that to 100yds and maybe (big maybe) 220yds (half way around the track). On my third training day of HIIT, I tore a hamstring and that set me back about 12 weeks. Never experienced one so it has profoundly affected my thinking moving forward. The foremost being, how do I lose the weight that is affecting the health of my body with injuries (knees are NOT happy either) when exercising is required to lose the weight?
After six weeks of training summer of 2012. 338lbs.
I pulled my hamstring the next weekend.
I pulled my hamstring the next weekend.
Anyway, my plan is to lose 40+lbs during the 43 day period and then shift over to an 8 week bodybuilding training period. After the 14 weeks, I assess where I am, how successful the program was and if I would recommend it. As an aside, I signed up as a Youngevity distributor to get better pricing and, if all goes well, start promoting the products more. There are three levels of distributorship and you can upgrade at any time. I started at the lowest which required a mere $10. Yes, it is a MLM opportunity but the focus isn't on the business, it's on the products and getting people healthy. If anyone wants to order product, please order through me. If you would like to sign up, contact me and I'll help get you started. Yes, I will benefit if you do but I believe you will benefit more from the improved health. If I can get enough business to pay for my family's products, I would be happy. :-)
Day 1 (1/25): My starting weight is 317.8. ASAP drops under the tongue 20 minutes before meals. Healthy Start Pak, double dosage (one per 100lbs of body weight but I'm taking just double) in the morning and the evening. No change in diet for the first three days to get the body nutritionalized. Making gocery list for next week. Did calculation on cost of supplements and what will be saved from the grocery store, restaurants, etc. during the 40 days and we will net a savings of $300 after supplements are paid for so it pays for itself. Get blog ideas going. Find tape measure. :-)
Day 2 (1/26): Started today at 316.0 weighed myself twice to be sure. No diet change. May be a placebo affect but feel like I'm already feeling better with the added nutrition. Next weeks food purchased. Starting on Monday, no breakfast (Healthy Start Pak) lunch and dinner are one protein, one veggie, one fruit and one bread. Protein is a 3oz piece of meat or four eggs (there are vegetarian alternatives). Fruit and veggies are a handful. Bread is a single gluten-free slice of Rudi's bread. <- Note: I have switched to Udi's rice bread. <-2/10 I have switched back.
Day 3 (1/27): Forgot to weigh myself (no biggie). Taking a couple of before pics and measurements for the end comparison of the diet and then the BB training. Started this blog. The past couple of nights have been better nights of sleep. Not sure if it has anything to do with this program but will monitor to see if it continues.
Day 4 (1/28): My weight this morning was 316.7. Day one of the 1200 caloric intake. Didn't go too bad. I was pretty hungry by the time I got home from work. I'm doing pretty well right now at 8:30. I took measurements to track that part of the progress. I'm not ready to post pics yet. I'm trying to decide how to spruce up this site so it has a little more appeal visually.
Measurements (cold): Waist (at the navel) - 50.5" (goal is to get it under 40")
Chest - 53" (at least it's still bigger than my waist...)
Neck - 19"
Upper Arm R - 17.25"
Upper Arm L - 17.5"
Upper Leg R - 27.75"
Upper Leg L - 27.5"
Of course, for phase 1 the focus is on my waist. Phase 2 concerns the others. I'm thinking about doing some video but I need to see if I can figure out how to embed them. Looks straight forward.
Day 5 (1/29): Weight this morning was 315.3. Heading in the right direction. Slept through the night until a little after 6 and woke up with more energy. Food consumption consists of two 3oz proteins (or 4 eggs, 1 yolk), two veggies (handful), two fruit and two bread (Gluten-free). At first I split it up into two meals, lunch and dinner but I'm taking a bread and a fruit from lunch and moving it to an afternoon snack. I have been very hungry by the time I leave work. Looking forward to a good night's sleep and a lower number in the morning. I will start some walking tomorrow evening.
Day 6 (1/30): Weight this morning is 313.9. Slept through the night again but needed less hours. I can get used to this. Not sure why. Maybe the extra calories require more work so leaves me more tired? I'm thinking that this diet is very sugar reduced (carbs as a whole, sugar isn't just sweets). Less sugar spikes and crashes may mean better energy levels. Carbs also hold water and sleep is a diuretic so less fluids to flush so no need to get up? I miss milk. FYI, our brains need the fat that is in milk to function properly. The issue with milk isn't the fat it's the lactose (or sugar) so low fat or skim milk is actually missing the point. It may be lower calorie but a version with less lactose instead of fat might be smarter. Anyway, moderation and it shouldn't be a problem anyway if it is truly organic.
Day 7 (1/31): Weight this morning was 312.7. Slept through the night again so that seems to have become the norm. Won't mention it again unless it changes. Less hunger yesterday so my body is adjusting. Four total pounds in the three days of calorie restriction. I'm definitely happy with that. I haven't implemented the "light workout" yet. Was raining, now cold and windy (I know, what a wuss.) Since, I'm losing consistently I'm not that worried but I do intend to start this evening. I want to see if it has a positive or negative affect. Wearing smaller jeans today...
Day 8 (2/1): Start of week two (day five of the calorie restricted diet). Weighed in at 311.5 this morning. So, the first two days were 1.4lbs. of change. The last two were at 1.2lbs.. Total of 5.2lbs. for the four days but curious of the trend. I guess we'll see what tomorrow morning brings and whether I need to adjust. Still need to add some "light workout" but compared to the last contest I prepped for, I did one hour of cardio every 12 hours for 12 weeks and averaged 4lbs./week. So, ahead of that pace with far less effort (and laundry!). Sometimes the diet seems straight forward and easy and it seems like I could do this forever. Then, I get a whiff of some stir fry or some pizza... Discipline and focus. Simple but not easy. :-)
Day 9 (2/2): Oops! Weighed in this morning and I was 311.5. I realize it's Ground Hog Day but not what I expected. I have to confess that I cheated a little yesterday. Last night we watched a movie at home and I had six or seven handfuls of popcorn. I didn't expect that it would have erased the day but maybe the additional salt caused a little water retention? Anyway, this is helpful in getting out today to try and make up ground with some light exercise. Tomorrow will tell me if it works or not. I guess I should not try and push the boundaries of the program. Lesson learned! I'm not going through this to sabotage myself! This is also my first weekend on the restricted calories. That can also make it harder to be disciplined unless I can keep busy to make the time seem to go by faster.
Went for a brisk walk (the pace and the weather) around my neighborhood Found a route that takes 10 mins. so I made three laps (neighbors probably think I'm casing their houses). Since, the hamstring injury, I'm taking things slow and I don't want to trigger any greater hunger. We'll see tomorrow if it works or I up it some. Found a site that backs up Dr. Wallach's views on wheat and gluten. He figured this stuff out decades ago... The site GreenMedInfo.com. There is a free download called The Dark Side of Wheat. There is other great info there as well.
Day 10 (2/3): Awesome! 308.4 Back on track after the shocker yesterday. My assumptions may be right regarding the water retention but no matter, onward and upward (or should that be downward?). Going to do the walk again today. I might extend to four laps (10min/lap) or more. We'll see. The walking from yesterday has not increased my hunger. If I can stretch to 2lbs. per day without issues then all the better. :-) I plan to watch the "Super Bowl" but who knows? I have no skin in the game and I have trouble doing anything for 3+ hours. I will probably just visit it off and on. I'm going to go out on a limb and predict that the team that scores the most points will win... I did make it four rounds this time. For fun, each subsequent lap I followed my tracks in the snow one step off so my fet lined up. The tracks look like I hopped down the street. Hey, walking can get pretty boring although not as boring as a tread mill.
Day 11 (2/4): Wow! 306.1 this morning. That is 10.6 lbs. in one week! Since, I've been waking up around 6 a.m. (5:50 this morning) I'm going to start hopping up and getting my walking done since it is very effective so far. With five weeks to go, I'm feeling confident that I can shatter my goal of 40 lbs, which is good. One should go further than the goal and then bounce back a little after the diet changes and set your body to the new weight. My Super Bowl prediction was right. The team with the most points did win.
Day 12 (2/5): Only a .9 lb. drop this morning, 305.2. Still a loss so not a huge deal. I'm really anxious to break the 300 lb. barrier and then 290, etc. I did not walk this morning. For some reason, I awoke at 12:57 a.m. and then could not get back to sleep 30+ min. So, I'll walk tonight and shoot for again in the morning. Changed to a non-wheat (brown rice) gluten-free bread. I doubt that had an impact but will monitor. Overall, my attitude is good and I have a sense of well being. I feel lighter for whatever reason. :-)
Day 13 (2/6): 305.0. Hmmm, only a .2 lb. drop and I didn't cheat but I did change from non-gluten wheat to a non-gluten brown rice bread. A 40 calorie difference. I did not walk last night as I had to trade that for helping my daughter with fractions (she is more important!). My body may be adjusting to the routine so it's time for a little shake up. The ladies have activities tonight for 2+ hrs so I'm thinking of some heavier exercise. There are tips with the program in case of a slow down. We'll see how things go with the morning weigh-in. Switching back to the Rudi's bread just to minimize the variables...
Day 14 (2/7): 304.1. Each day is getting easier as far as eating the low calories. I still want food I can't have which boggles my mind but that's where the focus and discipline come in. I feel great! I should be able to break the 300lb. barrier before Monday which would put me at two weeks. Not too shabby. I did walk this morning and am thinking about maybe doing 30 min. twice a day. Something that I can continue with after the weight loss and it won't burn me out. Thinking about hitting the weights at the halfway mark to see how that affects things. I need to thank my wife for getting the meat and veggies prepped so my meals are easy to deal with. That is a huge help. Thanks wife!
Day 15 (2/8): 303.3. I find it fascinating that I can both be satisfied with what I'm eating but also struggling with desire to eat something I shouldn't. I guess that is really the root of the issue. It is one thing to be ignorant about food and nutrition and just eat what is available or what one likes but after the ignorance is gone, the struggle still remains. I am always amazed when someone tells me they aren't interested in eating. I am pleased at my progress so far after only about two weeks but then I get a little down thinking about how daunting another four weeks will be. Hmmm, one day at a time. One day at a time...
Day 16 (2/9): 303.0. BUT! I can't include this because I forgot to weigh myself before I took my supplements and first meal. There is 8-10oz of water with the supplements and my meal was four eggs (two yolks) and a handful of cherry tomatoes with a slice of brown rice bread. So, I can be confident that there is a .5 to 1lb. difference because of that and that is in line with about a pound a day, I still can't make it official. I'm planning to walk twice today. Maybe that will crack the 300lb. barrier in tomorrow's weigh in (if I don't forget. Sheesh!). Well, time for the first trips around the 'hood....
So , I did take two triple trip rounds today but that may have been a mistake. The extra seemed to send my hunger through the roof. I cheated some by having double the protein and an extra slice of bread. I also had about three swallows of milk. I really miss milk. We'll see what affect it has at tomorrow's weigh in...
Day 17 (2/10): Well, I did it again. The wife and daughter went to a concert last night so we slept in (I should have just gotten up and stuck to my routine). My daughter came to me not feeling well so I attended to her and then took my supplements. Doh! Forgot to weigh myself! So, after my supplements and my first meal plus two cups of coffee, I weighed 302.3. That leads me to believe that I should break 300 tomorrow morning. We have a Youngevity meeting today to discuss using nutrition to cure arthritis and other joint issues. Looking forward to sharing my ASAP experience so far. Plan to do my "walking" when I get home. I'm a little distressed that some of the supplements are not going to make it until the end of the week as planned. We will need to review the budget and see what decision can be made.
Found out at the Youngevity meeting that the reason I've been sleeping through the night is from the Sweet Eze product. Not only is it leveling out my blood sugar, it also helps cure insomnia. Bonus!
Day 18 (2/11): 301.2. Well, I didn't crack the 300 barrier yet but I'm still ahead of schedule of my original goal of 40 lbs at the end of the six weeks. So to date, 16.7 lbs lost with 25 days to go. I did not walk after the Youngevity meeting as we went longer than anticipated. There were some great testimonies. One man was on crutches with bronchial pneumonia. He started the program for the pneumonia, which cleared up after no help from his doctor but he is pleased to announce that his knees repaired after 6 mos. and something that he believed he would have to live with until he had his knees replaced, is now no more. He says he makes excuses to walk around now. Another gentlemen suffering from Parkinsons was experiencing mild hallucinations and dizzy spells (vertigo). After two weeks his hallucinations vanished and after two months his dizzy spells are gone. There were many others but the overwhelming message was people are feeling better. Magic? Miracle cures? No, just providing the body the nutrition it needs to repair itself. If your body doesn't have the material it needs to do the work, it can't make the repairs needed.
Day 19 (2/12): No weight today. I usually step on the scales twice to verify my weight. Sometimes it can be different by .1 but I take that as accurate. This morning I stepped on it three times and each was nearly a .5 off from the previous so I'll be replacing the battery. I thought about taking the lowest number but I would be cheating myself. I have to be up front and say I was thinking that if I changed my plan to be the 23 day instead of the 43 day, I could move into the post diet phase by the end of the week. It is getting a little old with so little to eat and I am such a "foodie" but I am also not happy with my weight and I have at least 20 more pounds to go so, time to get re-focused and plunge ahead. The major issue is I can't speed up time. It's still 24 hrs each day. I was remembering when I prepped for the last BB contest (shown above) I lost 42 lbs. in 12 weeks. This required two one hour cardio workouts a day. One every 12 hours, everyday, for 12 weeks. That was rough. I can lose more than that in half the time with this program and the most I've exercised are a few walks around the neighborhood at a brisk pace. All-in-all, I am preferring this method. :-)
Day 20 (2/13): Tried to replace the batteries in the scales but found out they are the flat disc type so will have to run to the store. I need to get Valentine's Day cards anyway. Even without the scales, I started this wearing 42" waist jeans and last week went down to my 40" jeans and this week, I'm wearing my 38" jeans. I don't think I have any smaller so I will look to buy new ones when I'm finished. Also, good news at the docs today. They noticed a major change in my weight and my Blood Pressure is now at 127/77. There was talk about BP meds the last visit as it was 139/89 but I said that would fix it. My Doc was skeptical but said he trusts me so I proved I could. One of the nurses saw my blog and asked about the program as her daughter needs to get to a healthier weight and she would like an alternative to a lap band. I told her to check out the links and get back to me.
Day 21 (2/14): Happy Valentine's Day! 301 even. A little shocked that my weight isn't lower but there are some variables so not going to worry much. I'll review my options as there are suggestions on what to do if the weight loss slows. I do believe that the diet and weight loss may be affecting my testosterone levels (which I have read is a factor). My muscles seem to be filling out a little and my libido is changing. What would be very informative is if I could monitor my lean mass to see if my body fat % was still lowering even if my weight isn't. Anyway, I got seem great cards from the wife and daughter. They are a couple of great ladies...
Scheduled blood screening in March to see how things have changed over the last two months. Primarily cholesterol blood sugar and triglycerides I may do another round of measuring this weekend since it is the half way point.
Day 22 (2/15): 299.9! Finally broke the 300 lb. barrier! I'm going to celebrate by eating a medium pizza and two hamburgers....uh, no. Although, that still sounds good, not going to go there. Well, half way through. Seems like it has gone quickly but at the same time, seems like a ways to go. Next milestone will be the 290 mark. Still sleeping well. I'm starting to notice my vision improving. I know I heard some at the last meeting state that they thought their vision and hearing were getting noticeably better. I also remember Dr. Wallach discussing working with a group of people with some kind of eye disease that the optometrists/ophthalmologists could not help and greatly improved their vision. I thought I didn't have anything other than "old eyes" and need reading glasses so I didn't think about getting improvement. Another bonus!
Day 23 (2/16): 297.8. Goodbye 300's! Hope to never see you again (unless I can do it with my waist at 36 in.). My body is really adjusting to the caloric intake. I'm not getting hungry as much. The issue is still my psyche. I see or smell food and I want to try it. I know there are some gluten-free brownies in the refrigerator and I keep trying to rationalize that it would be okay to have some. I have been telling myself that if they weren't there, I wouldn't be thinking about them so it's an irrational desire. Ordering my second round of supplements. Getting a bigger amount of the gluco-gel caps for my joints. The amount to take is based on weight and since I weigh a lot, it takes a lot. I have been taking about a third of what is recommended. So, I'm going all out. The thing is, once my joints have recovered, I don't need it anymore so it is a short term investment. I'm surmising that I will be able to be more active and less prone to putting the weight back on. Maybe I'll be able to play basketball again. We'll see.
Day 24 (2/17): 297.0. Well, since I'm at the half way point, I've decided to take some measurements to see what's changing.
Measurements (cold): Waist (at the navel) - 48" (goal is to get it under 40")
Chest - 51.5" (at least it's still bigger than my waist...)
Neck - 18"
Upper Arm R - 17.0"
Upper Arm L - 17.0"
Upper Leg R - 28.0"
Upper Leg L - 28.0"
Well, everything is down except the legs. Either I measured in a different place (easy to do) or the walking has spurred a little growth (I was getting a pump). The important one is the waist, down 2.5". Still a ways to go but headed in the right direction. The chest and arms I'll build back up during my bodybuilding phase.
Day 25 (2/18): 296.2. I enjoyed a delicious steak last night that my wife prepared or should I say half a steak. Anyway, it was delicious. Got the daughter's front bike tire tube replaced and my weekend checklist was completed as well. I watched a few episodes of the old "Firefly" series. A show that was gone too soon. Anyway, set my sights on the next three weeks and what I need to achieve. I'm trying to decide if I might push phase two a few weeks. There is a three week adjust period and then one can start up the diet again. Bodybuilding supplements aren't cheap and that could put me at the Q2 bonus period. We are looking to move as well and that takes money. I will just have to access where I am after this first phase is over but ne thing is for sure, I will be in better shape and healthier than when I started.
Day 26 (2/19): 295.9. Not as much loss as I'd like but it was a loss. I did eat more protein last night. Not a lot but I guess enough. It was a rotisserie chicken (which are soooo good) and I had a leg and thigh. Minus the bone it couldn't have been much over or I could be having another slow down so I'll drop some calories today and see what happens tomorrow. I did move my belt buckle to a new spot. I have a braided leather belt so there are holes about every 1/8 in. The top two abs are starting to show so four more to get the six pack. Although that is a positive, that is subcutaneous fat which have some but my primary issue is the inter-organ fat. It's geeting rid of the fat behind my abdominal wall is the most important for a flatter stomach AND better health.
Day 27 (2/20): 294.6. Back on track of a 1+lbs. per day. Heading to the 280's. I figure I'll celebrate by getting out the out Glam-Metal music and grow back my mullet. :-) Anyway, found a couple more pairs of old jeans to wear. It's very cool to just have not been delusional in keeping them. I did find another pair of cargo pants that I won't be able to get into for probably a few more inches off the waist so some more motivation. I am longing to get back to the weight training and "get my swell on" as we used to say but this program can work for ANYONE! I feel great, I'm sleeping well, my stats have improved dramatically and I'm getting my blood work done in a couple of weeks but I'm positive they will reflect a huge improvement as well. Thank you Youngevity! DuaneLonghofer.my90forlife.com Cruise through the products but ignore the pricing. For a mere $10, I can sign you up as a distributor (no obligations) and get you an immediate discount, e.g. Healthy Start Pak for $115.00!
Day 28 (2/21): 293.5. Rollin', rollin', rollin'. Keep those pounds a rollin'... Anyway, steady as she goes. I guess I need some new photos for my profiles because everyone keeps telling me how slim my face is getting. Maybe if my head shrinks enough my bald spot will go away? Hmmm, more motivation. Ran out of product as of this morning. Wasted a day getting the stuff ordered and it should be here tomorrow. What are the changes the delivery will come a day early? I know, better off buying a lottery ticket. Feeling great! I may do some light weight high rep sets this weekend just because I miss it and I feel my muscles shrinking. I know they'll come back in phase two but that's still 2.5 weeks away. I'm all smiles...
Day 29 (2/22): 292.9. Well, less than a pound but still losing. I did cheat a little last night. At 9:30, I was pretty hungry and could have gone to bed to avoid dealing with it but Thursday evening is my TV night so I made a couple of eggs. Nothing too devastating but more calories than normal. Today is officially the end of four weeks with two to go. Monday morning will be official end of four weeks of the diet phase. Right now I'm at about 25 lbs. lost. Could be 28 on Monday morning which means a pound a day. looking forward to breaking back into the 280's. It has been a while. The program has been pretty darn outstanding and easy. I absolutely recommend this program. I did run out of my nutritional supplements yesterday morning and should get some more delivered today. The projected savings in food paid for the supplements. I will do a review at the end of the program to see how close the estimate was. I am looking forward to the training phase to see how the muscles come back and what continuation of fat loss there is. Happy Friday everyone!
Day 30 (2/23): 292.2. I stayed up to watch a movie and ended up eating a little extra chicken. Bottom line, staying up long enough will bring hunger and I had no good reason other than I wanted to so no more staying up and eating more than I should. Still a loss but a bad eating pattern that needs to be eliminated. Stricter today. We'll see if it pays off or not. I did a little walking. Sleep was better last night as I received my supplements yesterday. Looking forward to saying goodbye to the 290's...
Day 31 (2/24): Oops! Forgot to weigh myself this morning. You would think after doing this for most of 30 days it would be automatic. Oh well, reviewing some dietary audio and video info. I did start taking N.O. Xplode again but maybe that wasn't a good idea for the weigh-ins as it has creatine in it and it pulls in water. So, I guess we'll see what affect this has. I've decided to keep replacing things I already buy with Youngevity products. They have a workout supplement called "Rebound" that I'll purchase when this container is gone. I'm also going to purchase the "Java Fit" coffee to replace the coffee we purchase. It just makes sense to try them out as they are advertised as healthier products and I get paid to purchase them. I also get to check them out and judge whether they are any good.
Day 32 (2/25): 293.6. Yes, it's up a little but I believe it's because I started taking the N.O. Xplode which has creatine which pulls water into the muscles. So, I have stopped taking it until after this phase so the weigh-ins are consistent. What would be better to measure would be a bodyfat % but I don't have access but not to worry. My guess is I'll flush the water over the next couple of days and there will be a pretty good drop. Two weeks to go and then I'll start to focus on the bodybuilding phase. I plan to increase the diet about 50%, from 1200 cal. to 1800 cal. The early results will be an up tick in weight as the muscles respond quickly but my body should return to weight loss in a week or so. After the first four weeks of the BB phase I'll evaluate how it's going and decide whether to continue or postpone and go another round of phase 1. I am determined to reach my goals.
Day 33 (2/26): 292.6. Normal day, keeping up with the program. Water should shed in the next day or two. I'm really looking forward to the 280's so I really forced myself to wait after inadvertently taking some creatine. Really busy with work this week and daughter has bronchitis. I'm putting together some materials to send out info regarding the products to others. FYI. There are a lot of great products offered including cosmetics and aromatherapy oils and candles. I plan on ordering some coffee (Java Fit) and the Meal Replacement powder.
Day 34 (2/27): 291.3. Still in the 290s but not for long! So, 9 days to go and then phase 2. The wife went to work (temp job) and the daughter has to stay home another day so its a good thing I can WAH (Work At Home). Well nothing too exciting, just business as usual today. Tomorrow is the last day of February already. So, just five weeks from completing my first year at Interactive. Looking forward to Spring and maybe some basketball.
Day 35 (2/28): 292.6. Aaaarrgh! I'm stuck! We'll see what tomorrow's weigh-in brings but not happy right now. Got spoiled with the daily drops I guess. Seems that I struggle in the middle of the week. Only 8 more days. I really wanted to break 290 by now and the 40 lb. goal is looking less likely. Time to crack the neck and get re-focused!
Day 36 (3/1): 291.2. Well, now that I've lost that pound a couple of times now, it's time to say good bye for good. Actually, I did flush the water (literally) yesterday so we're back on track I hope since there is a week left. I'm determined to see the 280's this weekend. There has been nothing but rain and snow this week but I'll get out and do some walking regardless. I hope this blog has been helpful and motivating. It's 27.7lbs. lost in five weeks!
Day 37 (3/2): 289.0! FINALLY! Break out the Def Lepard and the Duran Duran, I'm back in the 80's. With 6 days to go, it's a challenge to see what I can drop this final week. I already have my cheat meal planned for Friday's lunch. Then, it's time to start getting the gym routine going. I don't plan to change the diet too much. Adding about 600 calories and see what my energy levels are for working out. Then it will be like a lab experiment.of trial and error and making adjustments. It doesn't look like I'll hit the 40 pound lost goal this week but I'll get it and beyond as I transition. Phase 2 will begin in three weeks after the end of phase 1 and it will be focused on the muscular development. It is an interesting journey.
Day 38 (3/3): 289.4. But! I again didn't weigh myself when I got up. I did after my supplement drink and a banana so I'm not concerned. I did have a little more than I should for dinner (at least I feel fuller than normal) so we will see what tomorrow brings...
Day 39 (3/4): 289.6. I knew I ate too much last night but back on task today. I will be moving into the post diet phase for three weeks so sometime this week, I'll be reviewing the changes in my daily food intake. My next goal will be to get down into the 270's. I plan on trying some basketball next Wednesday. I won't have the lungs and I'll be out of sync but that's okay. I will also need to test my leg after the hamstring issue. I am anticipating a slight weight increase as I start weight training as well. I will be doing a final measuring and photos. I may also look for a bodyfat % measurement somewhere just to have something to keep up with my progress other than my weight as it will change with my training. I haven't come to any conclusions on my bodybuilding supplements other than the N.O.Xplode and continuing the Healthy Start Pack and Gluco-gels for my basic health.
Day 40 (3/5): 290.4. Looks like need to re-lose a pound or two. My ring is tighter so I'm thinking I'm holding a little water so the next day or two will tell. Had a health screening today. My BP is as low as it has been in a long time. I'll see what my blood numbers are in a few days. Next week will be interesting as I blend some things. I'm horrible at following specifics but it always seems like my situation is different. This program is for everybody and not specific to body builders. I do see coming back to this method in a couple of months to finish things unless the training portion take care of it (that would be nice). I hope my experience is helping others.
Day 41 (3/6): 288.1. So, lost the water and back on track. Two more days and then a cheat meal. Will be interesting what the 43 (40 depending how you look at it) day total lost will be. I did cheat a little tonight. There are chips in the cupboard that are about 6 cal. a piece and I had 6 of them so I added 36 cal. to the daily total. Hopefully I don't end up like the owner of 'Global Gym' (Ben Stiller) from the movie "Dodgeball".
Day 42 (3/7): 288.3. So, today is the last day of the strict diet. I'm having something off the plan for lunch tomorrow and maybe a lunch at Olive Garden, with the family on Sunday but then it's back to the plan. Adding the weight training this weekend so we will see how I'll need to adjust. Plan to have a cheat meal once a week unless progress is stalled. This was a great kick off losing 30 lbs. to start. Probably have another 20 lbs. of fat to lose, maybe more but definitely in the right direction. Going to try basketball next week. It's been five years since I've run up and down the court. I will be taking some Advil prior :-)...
Day 43 (3/8): 288.1. Six weeks and a total of 29.8 lbs. Not bad. I'll take measurements tomorrow. They measured my waist at the health screening and it was 46 in. so 4.5 in. lost. So, I'm guessing another 20 to 30 lbs to go. I'll start weight training tomorrow and basketball next Wednesday. After four weeks, I'll do an eval and consider another run. maybe this one will be three weeks. Time will tell.
Day 44 (3/9). 292.3. I knew I'd bump up a little. Too many starches yesterday but back on track today. The following is the next phase.
2 – ASAP 3-Week Maintenance
Congratulations! After you've completed the 3 Week ASAP Program or 6 Week ASAP Program you need to maintain your new weight loss, not lose more weight. You may now eat anything EXCEPT sugar and starch.
Weigh yourself every day! It takes about 3 weeks for your weight to become stable.
It is during these 3 weeks that you must realize starches (rice, bread, potatoes, pastries, etc.) are the most dangerous. If no carbohydrates are eaten, fats can be indulged in somewhat more liberally and even small quantities of alcohol, such as a glass of wine with meals. You are making the transition to eat what you want when you are hungry. Listen to your body and stop when you are satisfied. As long as your weight stays within 2 pounds of the weight reached on the last day of 1 - 3 Week ASAP Program or 6 Week ASAP Program.
Once you have maintained your weight for 3 weeks, then you can start the 1 - 3 Week ASAP Program or 6 Week ASAP Program again if you have more weight to lose.
If you have met your weight loss goal, move on to ASAP Transition.
Final Measurements (cold): Waist (at the navel) - 46" (goal is to get it under 40")
Chest - 51"
Neck - 17.5"
Upper Arm R - 16.5"
Upper Arm L - 16.25"
Upper Leg R - 27.5"
Upper Leg L - 27,5"
