Mike Ogorek - 137 lbs lost

[tasinquefield]

I found this article (in PDF) on Tom Venuto's site (courtesy of CB's blog) about a guy who lost 137 lbs and has kept it off. He goes into pretty good detail about his diet and workout routine.

http://www.burnthefat.com/howbad.pdf

I did find this quote interesting, as I am always fascinated by goal setting:
Tom, what they need to do is don’t look at it as that
big of a picture right off the bat. Break it down into the weekly
goals, the monthly goals and the lifetime goals. But just keep the
lifetime goal in the back of your mind

[James Newman]

I actually take the goal setting a step further... I do daily goals. For instance:
Today I will:
Eat every 3-4 hours.
Train for at least 45 min.
Take the stairs.

These daily goals are the things that will eventually become habits. If you focus on the daily goals, you will achieve your long-term, bigger goals. Think of them as legs to your table.

Newman

[Cynic]

He must be a pretty tall guy (didn't find his height) because his 333lb look wasn't far off from when I was 211lbs@5'8".

[Lisa~]

Originally Posted by James Newman

I actually take the goal setting a step further... I do daily goals. For instance:
Today I will:
Eat every 3-4 hours.
Train for at least 45 min.
Take the stairs.

These daily goals are the things that will eventually become habits. If you focus on the daily goals, you will achieve your long-term, bigger goals. Think of them as legs to your table.

Newman

Newman, Your post made me think of John Berardi's recent article 10 Useful Precision Nutrition Tips. Your daily goals are behavior based and that's so important. It's what worked for me too. Here's what JB says:

Lesson #4: Frame goals around behaviors.

This is a great tip one of our readers learned from Charles Staley (although Charles has credited this to our good buddy Jeff Smith, author of Stress Free Success).

Now, before I go on to describe this one, I want you to make sure your brain is ready for it. Read through this tip and make sure you can make it concrete immediately. It might just be the most important thing you can do to achieve your goals.

Most people set goals like this:
"I want to lose ten pounds in ten weeks."
"I want to make $100,000 next year."
"I want to sleep with two fitness models at once."

Yet these are outcomes — and outcomes are beyond your control. After all, you can’t control your fat cells and their rate of fat mobilization by just hoping they’ll shrink. You can’t force someone to pay you $100,000 per year. And you can’t just hope your way to a fitness model sandwich. But you can control your behaviors.

For example: want to lose ten pounds in ten weeks? Then start by understanding what behaviors you can adopt immediately that'll lead to this result. Make these your goals. Here are a few examples:

• I will exercise for at least five hours per week.
• I will eat five to six meals each day, following JB’s 7 Habits article.
• I will eat vegetables with each meal.
• I will avoid alcohol this week.

In all seriousness, do you see what I mean about goals and behaviors? Make goals out of behaviors, behaviors you can control, and your external goals will fall right in line.