The Challenge Begins.....It's Too Late Now!

[rem1956]

In the beginning, God made me in his image....and then I *ucked it all up! As I said, 2008 is going to be the year of change. Today was the first morning workout in probably over a year.

"Far better it is to dare mighty things, to win glorous triumphs, even checkered by failure, than to take the rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows not victory nor defeat."
Theodore Roosevelt

Thanks to globbla my sad pictures are posted. So here's the rest of the stats:

Age: 51 (almost 52)

Total Body Weight: 224 lbs
Lean Body Mass: 142 lbs
Fat Mass: 82 lbs
Fat %: 36.3

Neck: 17.75 in
Bicep, left: 14.5 in
Bicep, right: 13.75 in
Chest: 47.5 in
Waist: 48.5 in
Hips: 41.25 in
Thigh, left: 23.75 in
Thigh, right: 23.0 in
Calf, left: 16.5 in
Calf, right: 17.0 in

Goals:
1) Reduce my current Body Fat from 36.65 to 15%
2) Lower my blood triglycerides from >500 to <150
3) Workout 70% of the days over the next 6 months
4) Visible abs
5) Reduce waist size from 38 in to 33 in
6) Reduce my average fasting blood glucose level to < 100
7) Bench press >200 lbs
8) When I suck my gut in, nothing hangs out the backside!

My first morning workout was mainly just playing around. I haven't yet chosen a program. I did a quick 5 min cardio bike workout at level 12, just to get warmed up.

I worked upper body strength training, with the following:

Bent Over Rows: 5 sets of 10 x 50 lbs
Bench Press: 2 sets of 10 x 100 lbs, 6 x 100, 8 x 100, 7 x 100 lbs
Overhead Press: 10 x 60, 5 x 50, 2 sets of 10 x 40, 5 x 40 lbs
Upright Row: 5 sets of 10 x 40 lbs

Note a well planned routine, mainly just playing and getting back into the feel of it.

Diet has been pretty good so far, again not planned in detail (still working out the plan).

Preworkout: 1 slice whole grain bread w 4 oz chicken breast
Post workout: protein shake
9:30 AM: brocilli, orange bell pepper, kiwi and turkey pepperoni
Lunch: 4 oz salmon, 1 cup long grain brown rice, cauliflower and an apple
Mid day snack: Cottage cheese, carots
Dinner to be determined

Water LOTS....been peeing all day!

Before lunch I went for a 2 mile walk in a state park not far from where I work.

It's gonna take me a few days to get back into the swing of things, but hey....it's a start!

[mel]

Yes, it is definitely a start, so congrats on starting and good luck on reaching your goals!

mel

[Bill2380]

Good luck...I'm hoping you come in second, right behind me.

[stingo]

Good luck on the challenge.

[RacerBill]

Great goals, Ray. I'm especially hoping you do well with the triglycerides and fasting blood glucose. Time to get healthy!

[LisaS]

ray - good job.
Are you doing TNT or some other controlled-carb diet? If so, I think you'll see your TAGs plummet

I was going to ask where on earth you find "kiwi & turkey pepperoni" ... then I read it again (hey, there's such a thing as chicken & apple sausage ... you never know)

[rem1956]

Thanks everyone. Today's workout was a real leg blast. I can't even walk right now. I feel like an old guy of 80 hobbling out the doror of my gym. More details later.

Lisa...I haven't really done TNT. I do more of a "rainbow" diet. I try to eat many different color fruit and veggies (raw or frozen) each day, along with whole grains, lots of water and tea, lean meat, fish, low fat dairy stuff. I am avoiding all pasta, enriched flour products, white rice, sugar and alcohol. No more juice of any kind...I eat the whole fruit now. No room temperature fats, just liquid oils and in moderation. Lots of herbs, slasa, mustards, vinegars, etc for seasoning. Fasting blood glucose was 96 this morning!!!

RacerBill...yup, those triglycerides and blood glucose are a major major issue. I got to get them under control. Numbers are way too high.

Oh and Bill2380.....I'm sure one of us WILL win. And I am pretty sure I know which of us it will be. Just don't be too hard on yourself. I know you will try very hard.

Oh, and BTW....I was very tempted to sleep in this morning and not work out. This challenge is just what I needed!

Later folks!

[Lost Dog]

Those are good goals. There are very important things on that list. This challenge is a good thing.

[RedLefty]

Whatever it takes to gets us lazy bastards out of bed!

[rem1956]

This challenge is the best thing that has happened to me since that night with Becky at Painter's Run back in '72!

[rhauser44]

Originally Posted by rem1956

This challenge is the best thing that has happened to me since that night with Becky at Painter's Run back in '72!

Becky... That two-tim'in b*tch!! After she told me it was over between you two!!

[Bill2380]

If you thought it was hard getting out of bed today, wait until tomorrow.

[rem1956]

Bill2380...you were right. It was hard, but I did it. I need to come back here in a few minutes and report on yesterday and this morning workouts.

Thanks LD...I put some time into thinking about what I really wanted to accomplish.

[rem1956]

Good morning everyone! A really nice day here in Baltimore.

I need to do some catching up; I didn't have a chance to report on yesterday's accomplishments, so without further adue...

For 8 Jan 2008

Fasting blood glucose was 96! I must be doing something right!

I got up and went to my gym, planning to do some free weight training for lower body. This was around 6AM.....the free weight area was packed. I mean packed with young HS age guys. Some were seriously lifting, some were lifting, and some were just hanging around, cluttering up the area. I only have 1 hour in the morning, so I needed to make the best use of it. So, I ambled on over to the cable/machine area. 35 minutes later, much to my surprise, my legs were so weak and trembling that I had doubts about making it back into the locker room without some assistance! My legs and lower body was completely blasted!

My workout, again not planned in detail and still in the refining stages, consisted of the following.

Leg Press: 3 sets of 10 x 150 lbs
Calf Raises: 1 set of 10 x 90, 2 sets of 10 x70 lbs
Ab Crunch: 1 set of 10 x 90, 2 sets of 10 x 70 lbs
Hip Extension: 3 sets of 10 x 130 lbs, each leg

May not sound or look like much, but for me it was a killer!

I had a really busy day at work so I wasn't able to keep a food journal. But I had packed a whole day of healthy eating, so I did ok with the diet. I could of done better with the water intake; need to work on that.

Had some fun time with my son in the evening that left me falling asleep with a smile on my face. That kid is precious.

Now, for today, 9 Jan 2008:

Fasting blood glucose was 118; not bad but not great either...probably those damn sugar cookies the night before. I helped my son bake cookies for a school event and of course.....

Had a health pre-workout meal of whole grain bread with natty PB and then off to the gym. Weight area still had those kids there again (didn't they go home?). However, this morning is a rest day from strength training, so I did 20 minutes of cardio with some HIIT mixed in, and alot of flexibility work on the mat. Gosh it felt good to stretch muscles first thing in the morning.

DOMS is kicking in a little today in the hips and legs, butt and calves; yesterday was a killer!

So far, since this challenge has started, I have managed to get to the gym 3 solid days in a row! That in itself speaks volumes!

I'll probably update a little more later; gotta run for now.

[rem1956]

Update....DOMS was getting pretty bad just sitting here at my desk, so I went for a 2 mile walk at lunch time. Feeling more loosened up now!

And that brings us to lunch....mixed frozen veggies, 4 oz salmon filet, an apple and some green tea.

[RacerBill]

Originally Posted by rem1956

And that brings us to lunch....mixed frozen veggies, 4 oz salmon filet, an apple and some green tea.

Eating frozen veggies! Now that's hardcore! I always cook mine.

[rem1956]

That's nothing Bill.....you should see how I get my daily iron supplement.

[rem1956]

Didn't make it out to my gym this morning; but I'm planning on going after work this evening while my wife and son attend an activity near the gym. Bags all packed and crying out my name. So, I'll still be working out, only later.

Fasting glucose was 117 this morning; not great but not as bad as other mornings before I started this challenge (average was 133!). Just changing diet has a big effect.

Went for a 2 mile walk at lunchtime; great to get out of the stuffy old office.

Been doing real good with the healthy eating. Today's breakfast was a turkey sandwich with skim milk. Midmorning snack of turkey pepperoni, yellow bell pepper and some triscuits. Lunch was roasted chicken breast, carrots/peas and cauliflower, with an apple. Yummy chicken!

[rem1956]

Well, time for an update. I have been lax about posting; I need to do so daily. Workouts have been hampered by some depression, but this morning I am back on track.

Fasting blood glucose today was 102. Going down toward my target. My monthly average before I started this challenge was 133.

Lower body workout today. Here's the results...

5 minute cardio bike warm up at level 10, followed by stretching/flexibility workout
Squats: 3 sets of 10 x 140 lbs
Deads: 3 sets of 10 x 100 lbs
Hip Extension; 3 sets of 10 x 130 lbs, each leg
Calf Press: 3 sets of 10 x 130 lbs
Abs not worked due to lack of gym time (a traffic accident on the beltway delayed me 20 minutes in arriving at my gym).

Nutritionally, things have been working out quite well. I have been eating small meals of 300-350 calories every 3 hours, with mostly fresh fruits, veggies, proteins and dairy. I have managed to cut out all fried foods, potato and pasta dishes, and cokes. Lots of water and green tea. I do this 6 days a week; Sundays seem to be a little less structured, but I still try to make healthy choices.

I have managed to get out of bed and to the gym 6 out of 10 days so far; my goal is 70% or more. Had it not been for a few days of depression, I would of exceeded this goal.

More later....good luck guys....keep it up; we're doing a good thing!

[RacerBill]

Great news on the blood glucose! That's some excellent progress.

We are definitely doing a good thing. Hang in there. I've struggled with depression myself and I know it can be tough. Regular workouts help immensely.

[rem1956]

Thanks Bill. Depression is tough; every once in a while it flairs up, I wallow in self pity for a day or two, then I tame the beast and cage it again.

I'm pretty happy with the blood glucose levels. Exercise and diet are really having an effect.

You know...it's a funny thing about this challenge....at first I just wanted motivation. Then I wanted to win. Now....I don't care so much about winning. I just want a healthy lifestyle change that becomes permanent. And I'm thrilled that I have motivated so many to do something positive for themselves.

[rem1956]

Afternoon update. Went for a 2 mile walk at lunch. Came back and ate a wonderful spinach salad, with tomato, carrot, brocilli and chicken. Finished it off with an apple.

My coworker was having general tso chicken. Damn but it smelled and looked good.

[rem1956]

Good morning, Lords and Ladys! Fasting glucose was 101 this morning! I'm on a roll.

Today was one of those mornings; laid there thinking about ways to justify staying in bed and not working out. I thought of lots of really good sounding reasons. But in the back of my mind was the fact that if I didn't workout today, I wouldn't have anything to post. So I got to the gym late, worked out, was late for work, but hey....I have something to post now!

Started with 10 minutes of mild cardio bike, followed by some flexibility and stretching.

I worked upper body strength today.

Seated Cable Row: 3 sets of 10 x 50 lbs
Bench Press: 2 sets of 10 x 105 lbs, 5 x 105 lbs
Overhead Press: 2 sets of 10 x 40 lbs, 8 x 40 lbs
Upright Cable Row: 3 sets of 10 x 42.5 lbs

hmmm....I may be noticing some slight changes in my body.....

[stingo]

Since you're quoting fasting glucose, I'm guessing diabetes is somewhere in the mix? I had the same problem but that was primarily due to being morbidly obese. As the weight's come off and the eating plan got on track, the glucose has gotten more manageable.

[rem1956]

I haven't been formally diganosed (sp?) as having diabetes, however my Dr has great concern over my blood chemistry. She refers to me as a "pre-diabetic". My fasting glucose was averaging over 135, with the triglycerides VERY high (over 500!). In addition, my cholesterol levels were not real bad, but needed to be changed. In short, I have spent most of my life eating fats and carbs, so I am changing my diet, losing weight, and eating more properly.

Thanks for the word of support, Stingo....I expect that as the weight drops so will my numbers. It's good to know that it has worked for others!

[Steve-O-68]

Doing a fantastic job Ray! Keep it up buddy.

[rem1956]

Thanks Steve-O-68. I've been following your log as well....and others too....seems alot of us are pretty committed. It's going to be a tough determination of the winner!

[rem1956]

Mother nature provided me with a total body workout this morning.....shoveling snow and scraping ice. I took care of my sidewalk and the sidewalks of two neighbors, as well as my driveway and a neighbor's. Didn't need the gym today! About 5 inchs initially, this morning about 2 inches with ice on top.

[Lost Dog]

Looking good on the blood glucose. Glad you're taking care of that.

[rem1956]

Hey LD...I'm kinda thrilled about that myself. Thanks. Looks like you're making some strong gains as well. I've been over to your log a few times.