Background: I am a stay at home dad. I started lifting weight again about 2 yrs. ago in conjunction with a weight loss plan that got me from my highest lifetime wt. of 265lb down to 225lb. I stayed at 225lb for a year, while dicking around with starting strength. Recently I got a dexa scan to determine my fat percentage, and it was in the obese range- 35%. I decide to drop everything and really work on this. My immediate goal is to get to 200lb. My long term goal is to get down to 180 (that will at least put me in the normal range). I am currently 205lb. So my plan has thus far yielded 20lbs of weight loss since thanksgiving.
Plan: I eat a low carb diet with two cheat meals a week. I also allow myself .5cups beans for lunch and dinner, a recovery drink post workout, and an occasional glass of wine. I have adopted the southbeach philosophy, if your going to sit there and obsess about it just have a taste and move on. For activity: I walk my viszalas daily, and do 531.
Typical day meals:
breakfast: western omelette, vegetables
snack 1: 1 scoop Metabolic Drive
lunch: 4-6 oz of meat, .5 cup beans, and vegetables
snack 2: 1 scoop Metabolic Drive
dinner: 4-6 oz of meat, .5 cup of beans, and vegetable
post workout: 1 scoop Surge recovery
1/26/2013
I’ll try and weigh in on Saturday. This morning I weighed 205. That down from 206.5 last week(I rounded it down in my first entry). So a pound and a half. Some weeks I don’t lose anything. Some week I lose a bunch. The important thing to me is that my weight is going down, and that I am averaging 1-2 lbs. a week. At the 1-2 lbs. getting down to 180 should take between 13 and 25 weeks. At that point I will get retested and if I am capable of keeping my lean mass I should be good again, health wise. If I don’t keep my lean mass, I’ll decide what to do then (probably with some more professional help). Anyways, I will walk later today and probably do some mobility work.
1/29/2013
I’m sick. So I decided to take yesterday off. I re-thought my goals and how my workout expressed those goals. I decided to tweak things a little. I will try to keep at the forefront 1. weight loss 2. GPP and 3. maintenance of some strength during weight loss phase.
Well, last week was a bit of a wash. I was sick with a cold most of the week(my nose is still running). I had a migraine thursday(I always forget I can’t eat ham), and then my boy turned 1 yesterday(so no workout, but I made the world’s ugliest cake. I may be a stay at home dad, but I am no homemaker).
Anyways, my number is 206.4 this morning; however, based on what I ate yesterday (cake and what not) that number is worthless. So, I will just move on from there. We are going down to denver for the weekend to visit with grandma and grandpa, but when I come back I’ll put in a solid week repeating 3s, and get that number down some more. I’m going to shoot for 200 by next saturday. Done.
2/4/2013
A little more reconfiguring. I feel like I can get back to the strength numbers I am at in less than a month, so I am no longer going to waste my time with 531. I am just going to do gpp work and various forms of cardio.