A New Month – April’s Focus is Training

March was an interesting month.  I upped my workouts, but ended up gaining weight, one pound.  I still haven’t found the key to losing.  The good news is:

• 10,419 steps per day, up from 7974 in February
• Began Couch to 5 K
• Started Lifting weights
• Continued Jump  Roping

Today I begin my serious dedication to working out, in which I focus on training for the 10K run in mid May.  In order to succeed I will jog three times per week, lift weights twice per week, and continue the jump rope program.  I also plan to try and average 13,000 steps per day.

My  goal is to focus on Exercise first, then diet.  I am hoping that with the exercise, I will clear out the negativity that prevails in my life, and allow positive energy to guide me to the next level, which is a slimmer waistline.

Today’s Stats:

• Weight 270 lbs.
• BP – 135/87
• Resting Pulse Rate – 63

Second Weight Workout

Yesterday I worked out too hard, and I wound up crabby all day. It didn’t help that it was a stressful day at work. I feel better this morning, so I decided to lift weights. This time I did two sets for each exercise except for the squats and dead lifts. I have sensitive hamstrings, so I didn’t want to pull anything.

• Pushups with Pushup bar – 2 sets/10 reps
• Abslide – 2 sets/20 reps
• Exercise Ball Crunches – 2 sets/20 reps
• Military Press – 60 lbs -2 sets/10 reps
• Upright Row – 60 lbs – 2 sets/10 reps
• Curls -60 lbs – 2 sets/10 reps
• Bentover Row – 60 lbs – 2 sets/10 reps
• Squats – 60 lbs – 1 set/10 reps
• Stiff Leg Dead Lift – 60 lbs – 1 set/10 reps

This took about 30 minutes, the second sets were a bit of a struggle, and my form wasn’t as good, but that will get better with time and consistency. Now I’m going to head out for a long walk along the river.

Day 2 of “Couch to 5K”

 Good Morning.

• Weight – 269 lbs
• BP – 134/83
• Resting Pulse Rate – 55

Today was my second workout of week 1 for my Couch to 5k plan that I began.  I actually began my workout this morning with an assertive warm up of 10 sets of 50 jump ropes.  Then I followed that with:
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

I’ve done this plan before so I know it works and it is relatively easy to get up to the 5k.  Today’s workout was nice and easy.   I could be more aggressive in my approach, but I need to really work on pacing myself.  It took a long time to get fat, so I need to use moderation in my exercise and make this a long term effort.  I really am finding that the jump roping is making a huge difference.  I’m a firm believer in short bursts of energy, and the jump rope routine is really making me more fit.  The only negative is that my belly undulates uncontrollably and I fear I might herniate myself.

My weight concerns me too but I think it will come together in April.  It’s time to have some cheese.

Weight Training – 20 Minute Workout

I Lifted weights for the first time in many weeks. I just did one set each of nine exercises. I have to take time to get back into it. The key is to do each rep slowly, at least that’s what I’ve read. If I can’t lose weight, then I’ll be the best in shape fat man I can be. Here is my beginning routine.

• Pushups with Pushup bar – 1 set/10 reps
• Abslide – 1 set/20 reps
• Crunches – 1 set/20 reps
• Military Press – 60 lbs -1 set/10 reps
• Upright Row – 60 lbs – 1 set/10 reps
• Curls -60 lbs – 1 set/10 reps
• Bentover Row – 60 lbs – 1 set/10 reps
• Squats – 60 lbs – 1 set/10 reps
• Stiff Leg Dead Lift – 60 lbs – 1 set/10 reps

I didn’t count calories or keep track of carbs, but did count my steps, winding up with 7390. Power to the Fat Pig.

Need to get back on Track

Good Morning Planet,

After 20 days or so in ketosis, I fell off the wagon and went a bit haywire with my diet. At this point, I still feel very good, however I will wait until Thursday to dive back into ketosis.

My Stats:

• Weight – 269 lbs
• Waist – 50.5 Inches

I’ve gained a few, but I think it might have to do with an overload of carbs over the last few days as well as some bloating. I’m down two inches from the beginning of the year on my waist, so that is extremely positive.

I’ve been jump roping, walking, doing some push ups, utilizing the Abslide, and today I began the Couch to 5KM program. Here is what the program entails on day 1.

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.  That was easily accomplished.

I’d like to continue with this plan and see how my right knee holds up. I hope to also throw in a couple days of weight training per week. I really must stay focused and finish this month out on a high note.

- Mr F.

Day 21 – In a Stall on Weightloss

• BP – 131/88
• Resting Pulse Rate – 55
• Weight – 266 lbs
• Push-Up w/bars – 10 reps
• AbSlide – 25 reps
• Jump Rope – 8 sets of 50 reps

Hopefully I can ease gracefully into the weekend.  Gotta stay focused.

Day 15 – Two Weeks Intense Dieting Finished

Today is day 15, and I just finished two weeks of serious dieting.  My average numbers were:

• 1923 Calories
• 25% Saturated Fat
• 66% Total Fat
• 4% Carbs
• 29% Protein
• 20 Net carbs per day
• 9  Pound total loss

My only exercise has been walking, so I am cautiously pleased with my success.  I will remain reserved, no time for celebration, and I will continue with my current strategy.  We’ll see how the next two weeks fare.

Today’s numbers are:

• Weight – 264 pounds
• Blood Pressure – 140/91
• Resting Pule Rate – 54

Saturday Workout

What a workout, it just about killed me. Here’s what it was.

• 20 crunches
• 2o Abslides
• 500 reps jumping rope
• 1.92 mile jog – 28:03 (14:37/mile)

It was an early am workout, so at about 11am I was so exhausted I fell asleep for two hours. I enjoy the workouts in the dark, because I don’t want to offend the eyes of all during daytime. It’s tough being obese.

Here are my run stats so far:

• 1-5 29:27 1.92 miles – (18:40 at 1.26 mile mark)
• 1-13 28:47 1.92 miles – (18:42 at 1.26 mile mark)
• 1-19 28:03 1.92 miles – (18:03 at 1.26 mile mark)

Well! As long as I continue, I see 10 minute miles for 10K run in April.

So Happy It’s Thursday

Arose this morning at 4 AM, fed Dr. Shakenstein and his assistant, the Idiot. Tested the muscles and decided against pushups but did the following:

• Jump Rope 8 sets, 50 Reps, 400 reps total
• 20 Abslides
• 20 Crunches

My right calf is a bit sore from the jump rope but still okay. Otherwise I feel pretty good. Today is Cesar salad say and that is worth going to work for.

Fat Man Jumping Rope

I got up this morning and at 445 AM jumped rope doing six sets of 50. I jump rope in the dark so the neighbors won’t see the the fat man trying to stay upright. Before that I broke out the Abslide, did 20 reps and then got out that exercise ball and did 20 crunches. A little stretching before that and voila! I can start the day.