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My journey from fat to fit! |
| I’ve been trying to lose fat and get fit for a long time. This will be my blog about my fitness journey! |
| Sunday, 11/3/24 I weighed 299 pounds Friday and 297.2 yesterday. I weighed 298.4 this morning, but I ate ice cream last night, so I’m starting to make progress despite gaining for one day. I’m trying to work out every day in November. I trained back and biceps yesterday, and chest today. I was going to try Rich Piana’s bigger by the day workout, but that didn’t happen. I was busy with a writing project and wasn’t focused on training. I hope to slowly expand my workouts over the month. I trained shoulders this morning and went for a walk for 15 minutes. |
| I walked in the morning and lifted weights on October 14th, 15th, and 16th, but went to do laundry on Thursday and went shopping Friday, so I skipped my workouts those days. I plan on doing Bigger by the Day by Rich Piana starting Monday. I already tried to do it on the three days I trained, but I’m going to get back on track again. I ate healthy today, I ate broccoli and cauliflower after breakfast. I made ground turkey mixed with taco seasoning and Rosarita refried beans, with Mission carb balance tortillas. I normally eat a lot of burritos, but I stopped at 2 this time. I don’t know what mind set I got into to accomplish this, but if I could define it, I could make a lot of cash writing a self help book! |
| I weighed 295.6 pounds this morning. I had bought a case of 32 Milky Way bars, with the goal of eating one a week or at most, one a day. I ended up eating about 2 a day, and some days I ate 5. I gave two of them away, and ran out this week. My weight went up to 298.4 pounds, I hadn’t been weighing myself daily. This is why I haven’t posted in my fitness blog for some time, because I slipped off the diet. I went shopping at Costco with my brother in law on Sunday, I had more time to look around than I usually do. I found a box of brown rice and quinoa manufactured by Seeds of Change. They can be heated up in the microwave, and they taste great. I bought a box of 6 of them for under $13. I looked online, and found a box of 12 for less than it would cost for two boxes of 6 at Costco, so I ordered 2 of them, for a total of 24 pouches. My brother in law brought his dog with him, and I’ve been walking her daily. I’ve been getting exercise that way. I remember back in college seeing an illustration of multiple colored squares. The square on the far left was green, and the square on the far right was orange. There were multiple gradations of colors as the squares shifted from green to orange, but there wasn’t a square that signified a specific change from green to orange. Going from fat to fit is like that, there is not one single instance where you shift from fat to being a fit person, it is the culmination of dozens of different choices over the course of a few months. Last night I chose not to snack on quesadillas, and woke up this morning weighing less than I did a few days ago. If I continue to make the right choices, then I’ll lose fat. |
| Friday, 9/20/24 291.6 pounds this morning I’ve had a dubious flirtation with avoiding whey protein by only using plain non-fat Greek yogurt and cinnamon in my oatmeal in the mornings. Yesterday I weighed a lot more in the morning, but used whey in my oatmeal, and today I weighed a lot less. Over the past month while I’ve been avoiding whey, my weight hasn’t gone down much. This leads me to conclude that I haven’t been getting enough protein in my diet. I’m going to use whey every morning from now on, in addition to Greek yogurt and cinnamon, and see what happens. I’ve been staying up too late and not waking up early enough to go on a walk in the mornings. I plan on going to bed earlier and setting my alarm to wake up 20 minutes before sunrise so I can go on a fasted walk before breakfast. When the weather is hot, I can’t go outside because of the medication I’m on. I also have to beware of mountain lions, because they’re active during sunrise and sunset. |
| 294.4 pounds this morning I’ve been taking a break from my diet and not exercising, and I went up in weight. Now I realize why I must exercise consistently and try to stay in a calorie deficit. It’s not because I love exercising, I need to do these things because my weight skyrockets out of control if I don’t. I’m documenting this so I can look back at this the next time I want to take a break from my diet prematurely. I have great muscle building genetics I inherited from my paternal grandfather, but I also have fat building genetics as well, so I need to be mindful of what and how much I eat. |
| I was looking through my diet logs for January and February of this year, and I didn’t realize that during the time when I lost the most weight, I had been eating 2 ounces of whole wheat noodles from Costco when I made spaghetti. Over the past few months, I’ve been using 5 ounces. That is measured dry, before cooking for both weights. From now on, I’m only going to weigh out 2 ounces when I make spaghetti or chicken chow Mein. I tried it tonight and I felt better eating less food, instead of stuffing myself. |
| Wednesday, 9/11/24 285.6 pounds this morning. I walked for 30 minutes this morning. I took the day off today from training. Thursday, 9/12/24 287 pounds this morning. I walked for 30 minutes. 5 sets of exercises today. For breakfast, I ate one cup (measured dry) of cooked oatmeal, one cup of plain non-fat Greek yogurt, and two teaspoons of cinnamon. I did 5 sets of barbell floor press. For lunch I had four whole scrambled eggs, with onion and bell pepper, cooked with one and a half tablespoons of olive oil. For a snack, I had some Rice Chex cereal with whey protein powder. I bought and drank some 8 ounce containers of chocolate milk. For dinner, I had home made chicken chow Mein. |
| 286.2 pounds this morning. Walked for 30 minutes this morning. I did 2 weight training exercises today. For breakfast, I had: one cup oats (weight before cooking), one cup plain non-fat Greek yogurt, two teaspoons cinnamon. Two hours after breakfast, I did 5 sets of barbell standing triceps extensions. I got hungry, so I ate lunch before continuing my workout. For lunch, I had home made chicken chow mein, cooked with chicken breast, Garafolo whole wheat noodles, celery, bell pepper, onion, and Teriyaki sauce. Two hours after lunch, I did 5 sets of barbell biceps curls. I skipped legs. I ate a Payday bar after my workout. For dinner, I had ground turkey burgers with Teriyaki sauce, lettuce, tomato, and onion on two slices of Dave’s killer bread, with low-fat mayonnaise and mustard. I got to thinking about power lifting. If I order some 45 pound Olympic plates, I can use my barbell to clean and jerk in the yard behind the trailer where I live. I might try that sooner with the weights that I already have. I had a salad with lettuce, tomato, cucumber and Italian dressing. I also had an apple. |
| 285.6 pounds this morning. I walked 30 minutes before breakfast. 7 exercises completed for the day. I ate one cup of oatmeal, one cup of plain non-fat Greek yogurt and two teaspoons of cinnamon for breakfast. I trained chest and back before lunch. 5 sets of barbell floor press, 5 sets of dumbbell Flyes, and 5 sets of barbell rows. I plan on training shoulders after lunch. For lunch, I ate four large eggs scrambled with onion and one and a half tablespoons of olive oil, and two slices of Dave’s killer bread. I also had broccoli and cauliflower. I did 5 sets of dumbbell shoulder press, 5 sets of dumbbell lateral raises, 5 sets of bent over rear delt raises, 5 sets of barbell shrugs. I ate a Payday after finishing my workout. For dinner, I had 4 slices of French toast made with Dave’s killer bread, a scoop of whey protein, four eggs, two tablespoons of olive oil in the pan, and four tablespoons of Kirkland strawberry spread on top. After dinner I had some broccoli and a nectarine, and an apple. Later in the evening, I got hungry and had some baby carrots. They’re really under rated, if you’re hungry for a snack they’re low in calories and hit the spot. |
| 287.4 pounds this morning I took the day off today from exercise. I reflected on what training split I want to do this coming week. Up until now, my exercise habits were like my diet: I would gain and lose the same 5 pounds over and over again. With my training, I would do 5 sets of a given body part with the goal of using progressive overload at some point, but would jump off the wagon and need to start over again with 5 sets per body part, and the process would repeat itself. I was on a bro split where I trained each muscle group only once per week. I’m going to try a training split tomorrow where I train chest, back and shoulders on Monday, arms and legs on Tuesday, then Wednesday off. Thursday I’ll train back, chest and shoulders, Friday arms and legs, then Saturday and Sunday off. |
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