I'm new here and joined in on the 2009 six month challenge. I thought I would start a journal here to track my progress.
I"m still trying to come up with concrete goals but right now they are loosely based on losing 20lbs and then sticking with maintaining for awhile. The sad realization I had is that I have NEVER maintained. I am always losing (trying to ) or gaining weight. This really really makes me sad, but it is going to stop.
I have decided to use Leigh's OPT program to lose the 20lbs and then I'll use the Maintenance program after that.
A little about myself. I'm 38 (holy crap, when did that happen?), married with 2 kids. I started working out at 14, always to fight the weight.
I competed in my first bodybuilding competition in Oct 2007. After that I rebounded and was ok with it at first. Knowing that I needed to add size and to do that I needed to eat and workout. I have gained 20lbs + (a little more cause of the holidays) since then. I do know that it's not all fat, I'm stronger and have a totally different shape then I use to have. But I'm not comfortable at all. I don't like the extra weight.
I competed at 132 and would like to get to 140 as a normal everyday weight. I thought I would like to compete again this oct. But I don't know if that is something that is going to happen. I feel that I need to get my mind and body stable for a while before I do that again, if I do it again.
I like having muscle, so having a good amount of visable muscle is my long term goal.
I started the OPT yesterday. I just didn't feel like waiting for Jan 5. But I will post pics, goals and measurements for the start of the Challenge.
That's it for now.
updates for dec 30
Food
goal / Actual
193 / 187 prot
90 / 85 carbs
40 / 50 fat
1497 / 1538 over
workout TR. DAY-A -done and felt ok about it. Little sore today from different moves.
latpull with press - 55lbs - 2x12
BB Bent row - 70lbs - 2x10
curl and press 17.5 - 2x10
straight leg crunch 2x15
side bridge 2x40sec - didn't make it to 60sec.
Will try to get a massage in the next couple of days.
I also have really made an effort to get in my 4litres of water a day.
Goals for Dec 31
goals for food
193 p
120 c
40 f
1613 calories
I won't really be writing out my food, as my food is really boring. I need ideas badly.
workouts
cardio - bike intervals x 5 = 25 mins- done this am before work. I used my heart rate as a monitor today. Proved I wasn't working hard enough before. I see that it takes a lot to get my heart rate up to 75% and 80% max.
TR DAY- B - at lunch today.
Keeping the positive self talk and encouragement going so I don't faulter tonight on the food plan. REALIZATION MOMENT - I am lazy. I don't mean it in a bad way, but I don't do anything. After reading more stuff and really thinking about what I do in a day. I see that I don't move much. I sit all day, and at home don't do much more. I really need to change that. So that will be a big goal of mine for this challenge. Move more through out the day. Not exercise more, just move more. I think this is where I'm failing at the weight loss.
1. goal weight/size of 140lbs or a 4/6. That is a 17lbs loss as of today.
Basically to fit into my clothes that I have out grown.
2. increase my daily NEAT, to move around more throughout the day,
at work and at home.
3. Find one posititve thing about my day, everyday.
4. If there is time, if I reach my goal weight before July, to maintain it using the maintenance manual and to concentrate on a strength building program.
5. Just added this in: To never let this happen again.
Congrats! That's awesome prgress for the first week.
So very excited by it, I know it's mostly because of indulging at xmas time, and then stopping cold turkey, but keeps the motivation going for the start of the challenge.
Just got back from the gym, the workouts are short enough that I did cardio after Training. I won't do this all the time, but I didn't get a chance to wake up early enough to get the cardio in this morning.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Just got back from the gym, the workouts are short enough that I did cardio after Training. I won't do this all the time, but I didn't get a chance to wake up early enough to get the cardio in this morning.
OPT to Maintenance my next 6 months
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Linear Mode
