Once again I’m a fat bastard. There’s no excuse for it. I know what causes it, I know how to avoid it, but yet here I am.
The problem is I’m all or nothing (and kinda lazy). Either I’m dieting, or I’m pigging out. I’ve never had a healthy “normal” eating pattern. If I’m on a strict diet, I’m usually alright. When I’m not dieting, I’m packing on weight. Fast. “Portion control” is not in my vocabulary. I’ll eat until I’m stuffed, and when the feeling goes away I’ll do it again.
The pictures above were taken 5/22/12, 8/3/13, and 6/8/14. My weight (at 5’10") in the pictures was 272, 194, and 244. That’s right. Since 8/3/13 I’ve put on 50 pounds.
It’s long past time that I develop an eating pattern I can live with for the rest of my life. Slow, steady, consistency is the plan. I would like to get down to about 210 again and hold there for a while. I do good eating low carbs, so that is the approach I’m going to take. I hope to lose a between 2 and 3 pounds a week. That would get me to 210 around my 42nd birthday in late September. I need to come to terms with why I gorge myself. I know it’s some kind of emotional coping mechanism. I feel happy for a couple of hours when I’m stuffed. Then comes the shame. Gotta deal with that.
I haven’t worked out consistently in quite a while. I got back in the gym Wednesday, and I plan to work out three times a week (Sat/Sun/Wed). I’m still thinking about what kind of cardio I’m going to start doing. Anyway, this log is to keep me accountable to myself.
Been out of town and off the wagon diet wise. Haven’t weighed in yet, but the damage was certainly done. However, I did get to see my first grandchild for the first time. Mom and Dad have been stationed in Alaska, so this was my first chance to see her. They leave for England September 1st, so it could be a while before I see her again.
I’ve realized this weekend I need a more regimented plan if I’m going to hit 210 by September 28. I’ve structured a plan to get me through the next 77 days.
I’m going to continue to eat low carbs, but I’m going to fast Mondays and Thursdays. Fasting isn’t hard for me, it helps cut the overall calories for the week, and I’ve been sold on the health benefits. I’m also going to cut out alcohol until 9/28.
I’m going to walk before work as soon as I wake up Mondays, Wednesdays, and Fridays. Tuesdays and Thursdays, I’m going to the track at the local junior high to do some sprints (starting with 40s and working up a bit from there).
I’m going to lift Saturdays, Sundays, and Wednesdays. Saturdays mostly upper body, Sundays lower body, Wednesdays a quick full body workout after work.
At night, I’ve downloaded a 30 day core workout app that I’m going to do. I hate doing core stuff, so this is structured and I’ll feel like a puss if I don’t do it.
There are only two obstacles I can see coming–travel for work, and giving stem cells July 24th. I’m a match for a guy with leukemia and I’m donating peripheral blood stem cells. I have to get shots daily starting July 20th that stimulate the bones to make a lot of stem cells. Apparently it makes you ache and feel like you have a really bad case of the flu, but that is supposed to go away a couple of days after I donate on the 24th. That week might be a wash.
Just ab work. The track was being worked on, so no sprints. I did walk around my apartment complex a little while
Weight 240
7/16
30 minute walk in morning, abs at night. Didn’t go to gym because I’m a pussy after work. Will work on this.
weight 238
7/17
Woke up with a wicked catch by my right shoulder blade. Could barely get out of bed and breath. Did nothing this day. It was raining in the afternoon anyway, so couldn’t have sprinted.
weight 237.6
7/18
Back still ganked. Walked 30 minutes.
Weight 234.4
7/19
Back as bad as it has been since Thursday. Went to gym and foam rolled it. Came home and walked for 2.5 miles.
weight after walk: 234
I decided not to cut out all carbs as I normally do. Long term, I don’t think that is a realistic approach to eating and I need to make some life changes here. I’ve been eating and sausage for breakfast, salad at lunch, and then something with moderate carbs at dinner. I think I can live that way. Any way, I’m down 8.8 lbs this week in 6 days, so I’m having a semi cheat meal tonight. Not overdoing it, not hitting a buffet,not drinking, just a nice meal.
I fasted Monday and Thursday. I like it. I don’t have any issues doing it, and the weight falls off those days.
7/20
Bought a PVC pipe yesterday and went to town on my back last night and again this morning.
Light Full Body Workout: 3 sets per exercise, between 8-10 reps, 30 second rest between sets
Leg Ext
Leg Curls
Machine Seated Row
Hammer Strength Incline
Hammer Strength Shoulder Press
Lying Dumbbell Ext.
Bar Curl
Walked around a park for 2.58 miles. Humid, but a nice breeze.
Weight after workout: 234.8
Had a nice Chinese dinner last night. Very satisfying.
