June 30th, 2009

Well first off I apologize for not posting on this blog for the past 11 days. I've been very busy, so I haven't had a lot of time to write. Since I last wrote I've continued to diet and workout. A few milestones: last Friday I was able to max bench press (1 rep) 205 pounds. I did a long peck workout, but I felt strong so I decided to max bench. I put up 205 for the first time, so that's my current PR (personal record). 20 pounds to go to reach my September 1st goal of 225 lbs. My weight has actually increased from 183.5 to 185 pounds, however my body fat has dropped to 18.05%. I still have at least 6% to lose to attain my goal of a six pack. I'm ultimately aiming for 10% body fat. My arms have also increased by roughly 1.25 inches (circumference) in the past month. I'm now at 14.5 inches around.

I've been dieting religiously for the past month now, so it's become quite habitual. The more you diet and workout the more it becomes part of your routine. I'm really starting to crave healthy food and exercise. This week I'm on vacation so I don't have access to a gym. I've still been working out by running several times a day as well as throwing in a workout or two.

Saturday I did a great workout which absolutely killed me:

The Workout:

As many rounds in 20 minutes as possible of: 10 push ups, 15 leg lifts, 25 squats, 5 pull ups.

I lost count but I'm pretty sure I was able to do 11 rounds of this absolutely brutal cycle. These type of workouts are very similar to those found on the CrossFit website. When you're short on time or equipment, these are a great way to get a full body workout. When you do these workouts make sure you push yourself as hard as possible. I took virtually no breaks during the 20 minute workout. I was a bit light headed, and my heart was pounding at the end, but it felt great. Doing these workouts with a partner also helps keep you motivated. I did this workout with my dad. He wasn't able to keep up with my pace, but challenging myself to do more cycles then him was great motivation.

Nutrition: I've been eating a lot of fruit, egg whites, and weight watchers bread for breakfast. I'm still eating between 1350-1450 calories a day. I'm consuming 100+ grams of protein per day. This amount of protein is mostly attained by drinking milk, eating tuna, chicken, whey protein, and occasionally lean beef. A can of tuna has around 25grams of protein in it and only contains 100-120 calories. A can of tuna on weight watchers bread is a great, filling, low calorie meal which will give you sustained energy.

Remember: avoid excess sugar, eat lots of fruit and vegies, and drink a lot of water! On occasion when I do have something with sugar in it, I find that I can only eat a little bit and then I feel full. It's relatively easy to train your body to crave healthy food and to detest unhealthy food.

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Daily Inspiration: Don't let the scale dictate your happiness. If you want to lose weight think of it as losing %body fat. While calculating your body fat at home isn't as accurate as having it done professionaly, using the same method and measurement points can give you a good idea of your progress. Body fat calculators such as the one provided in the link are a great way to track your progress. I initially experienced weight loss while working out, but because I'm gaining a lot of muscle my weight has actually increased. While this was initially discouraging a quick look in the mirror showed that my stomach is getting much skinnier, and my muscles are starting to get some definition. Water weight also fluctuates greatly throughout a person's day and even week, so don't let one weigh in change your mood.

Stay consistent, stay positive, and set attainable goals: If you want to lose 10 pounds then you can. Just set small goals such as "I want to lose 5 pounds by the end of the August." With dieting and exercise this goal should be very attainable. Once you've lost 5 then set a new goal and go for the next five. Stay realistic, if you have 25% body fat then you can't expect to have a six pack in 2 months. Instead aim for 20% body fat within the next two months, and work your way down to the 10-12% you need to get a six pack. It's great to keep the final goal in mind while you workout, but to help you reach your ultimate goal, set up smaller points which you can reach.

Stop making excuses: As that youtube video so clearly illustrates, there's an excuse for everything. If you truly want to change your body then stop making excuses. Yes we are all aware that some body types promote the perfect figure, rapid muscle gain, or easy weight loss. For the rest of the world we have to work. Personally I've been blessed by the ability to quickly put on muscle, however fat on my stomach and sides has always plagued me. Yes, this is part of my body type, but I'm losing fat and making progress through hard work and good choices. At the end of the day your level of motivation WILL define your body. No one gets a scultped physique by sitting around on their couch 6 days a week and going to the gym once a week for an hour. If you find yourself looking at someone else and wishing you had their body, then start working and get it. There are remarkable, true stories, of body transformations that people have undergone without drugs, surgery, or eating disorders such as anorexia or bulemia. The key ingredients are perseverence, hard work, and patience.

Set goals, reach your goals, set more.