fatoldmanworkout

Sunday’s Weigh In: 221.5 lbs (GAINED 3 pounds).

The holidays are a tough time for everyone. I’m fighting the cold weather, holiday treats, and my appetite. I had an extra plate of food and 3 beers last night. That’s all. I’m not binging too much. But it’s still a struggle to keep my weight in check. Today I am going to do at least 2 workouts to try to get this under control. I have a holiday party tonight, so there will be even more temptation.

Workout #1 (morning)

Today I did high intensity interval training… 3 minute warm up, intervals between the stationary bike and with weights, and a 3 minute cool down.

Workout #2

I decided to search youtube for video challenges and as a way to find a new workout. I found a 100 rep squat challenge! Took me longer than the challenger (8 minutes as opposed to 6 minutes), but I’m happy with the results and the workout was great!

I apologize for not blogging! It has been way too long. Here is what has been going on:

1. I ACHIEVED MY GOAL WEIGHT. I am down 34 lbs from where I started.

2. I changed my weight lifting routine.

3. I turned my cardio routine upside down.

Today I am 219lbs. I can see the start of a six-pack slowly being uncovered… Very slowly.

I was primarily lifting weights like I always had, to gain strength. I have changed things up. I have even invented different variations of exercises to work multiple muscle groups at one time. I’m using “super sets” and “giant sets” for all of my weight workouts.

I have stopped running for 30-45 minutes at a time, and I do only high intensity interval training (HIIT). It WORKS! The weight stays off.

To jump start my weight loss efforts again, I went vegetarian for a while. I lost weight rapidly, but I had a hard time getting enough protein. Now that I am eating meat again, my veggie and fruit intake is a lot higher.

All of the aforementioned changes have helped me reach my goal weight, but it isn’t over yet. It’s time to set some new goals. Now that I weigh what I want to weigh, it is time to weigh what I should weigh. I’ll be redefining my fitness and weight loss goals soon.

My road has been a difficult one. I still play like I’m 18 and I frequently injure myself, which hinders my progress. But I have to be me. I have to feel like I’m living. Right now I have screwed up my right hand from boxing with my brother. The X-rays were negative for a broken thumb, but it is extremely painful after two weeks and I can’t lift weights at all; so I’m focusing on intense cardio.

I’m glad to be back and I will get back to blogging!

Maybe it is time to take dieting seriously

Breakfast:

2 packets of brown-sugar oatmeal
220 cals

1 coffee - Folders - 2 slenda, a little non-fat milk
26 cals

4 eggs - hard boiled
308 cals

**********

Lunch and mid-day snacks:

1 cup lowfat cottage cheese
240 cals

6 thin slices of roast beef
140 cals

2 slices lowfat cheese
160 cals

1/4 cup almonds
180 cals

1 additional coffees
approx 26 calories

**********

Afternoon Snack:

1 slice cheddar cheese
70 calories

2 Propel Fitness Waters (during workout)
50 calories

**********

Dinner:

Low-fat milk
240 calories

Subway Turkey sandwich 6″ on wheat bread - no mayo
360 calories

7 - Baked Doritos chips
60 calories

**********

Day’s total calories: 2080

Time for some hard dieting

Breakfast:

2 packets of low-sugar, brown-sugar oatmeal
200 cals

1 coffee - Folders - 2 slenda, a little non-fat milk
26 cals

**********

Lunch and mid-day snacks:

1 cup lowfat cottage cheese
240 cals

6 thin slices of roast beef
140 cals

2 slices lowfat cheese
160 cals

1/4 cup almonds
180 cals

2 additional coffees
approx 60 calories

**********

Dinner:

Salad (lettuce only) with light Thousand Island Dressing
approx 100 calories

Turkey Scaloppine Parmesan (Weight Watchers) Calories 157 * 1.5 = 236 cals rounded up

Spaghetti 1 Cup-Cooked = 197 cals

Water

**********

Day’s total calories: right around 1539

counting calories

Breakfast:

2 packets of low-sugar, brown-sugar oatmeal
200 cals

4 hard boiled eggs
308 cals

1 tbsp margarine
80 cals

1 coffee - Folders - 2 slenda, a little non-fat milk
26 cals

**********

Lunch:

1 cup lowfat cottage cheese
240 cals

6 thin slices of roast beef
140 cals

2 slices lowfat cheese
160 cals

1/4 cup almonds
180 cals

Ice-T
120 cals

**********

Dinner:

Weight Watchers - taco dinner of some sort
about 500 cals

**********

Day’s total calories: right around 2000

This wasn’t that hard to count calories and to stick to it today.
I didn’t really get hungry because I spread the smaller meals out
throughout the day. I can do this!