Tag Archives: exercise

New Measurements (Keto Chow Week 3-ish)

Hey there! I know it has been a while but my last week results were not worth posting in my opinion. My weight has been yo-yoing especially on weekends since I don’t have much to keep my mind off of those delicious carbs. Not only that, but my girlfriend and I have very bad habits of eating out on weekends. I know that it is possible to get low-carb food on most menus but the temptation is greater… especially when you’re at your favorite sandwich shop or you’re eyeballing what’s on everyone elses plate! Also, I’ve got it in my head that once I cheat and go over my carb limit for the day, I might as well go all out.

That said, my results are not nearly as great as they could be but I’m still motivated to push forward. I knew this wasn’t going to be easy. I did make better progress this last week. I’ve also gotten in the habit of riding my bike 4 miles on the metro park bike trail near my house everyday. I even experienced my first mountain bike trail! It was intense and exciting however, it also taught me that I need to do a lot more training before I hit that trail. I feel that this new habit/hobby is responsible for some of the inches lost in certain parts of my body. I’ll get to that in minute.

One last thing I’d like to share, I currently have bronchitis. Besides not being able to breathe, it has its pros. For one, I have had a loss of appetite since Saturday which really helped me to not cheat. I have lost some weight resulting in this and have reached my lowest weight since September when I first started this blog. That’s pretty exciting!

Anyways, Here are my current results in measurements and weight:

 

Weight Loss since last Measurement: 5.1 lbs (2.5 weeks ago)
Weight Loss from heaviest Weight: 15.3 lbs     (Feb. 9th 2016)

Inches Lost since last Measurement: 9.25 in
Inches Lost from first Measurements: 12.75 inches

I just compared my first ever measurements back in September 2015 on this blog where I weighed 188.4 lbs to my current body measurements and I am pretty close measurement wise. My body fat percentage is the only real difference and that’s probably due to human error since I kinda don’t know what I’m doing when it comes to that. I’m pleased so far with my weight losses. I definitely need to start going back to the gym and work on my upper body strength and I’m going to keep up with my bike routine once I can breathe again. I haven’t decided yet if I want to post pictures since they are probably the same as the ones I posted in September last year but if I change my mind you will probably see them within the next few days if not tonight. It’s kind of a pain in the ass for me to take before and after pictures since I need someone else to take them which is still a daunting task for me since it’s my girlfriend that takes them. Also it takes me a couple of hours to get it all together and post. Not complaining… just explaining.. 🙂

Keto Chow update… I’m still making my shakes and average about one a day. Two if I’m lucky. I’m still struggling finishing them. Not giving up! My goal as of today is to get at least two down and remember to take my multi-vitamin and fish oil pills daily. (This is probably why I’m sick since my body is probably not getting everything it needs) I’ll be officially starting this goal once I’m feeling better and can go back to work! That’s all for now!

See you later!

 

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Keto Chow… (Take 2) W/New Measurements

As always, I had trouble following through with my plans. It’s been almost three weeks since I first started my keto diet and for the first two weeks I had problems with not eating carbs. I mean, come on, carbs are delicious. I could live off of sandwiches… During these weeks I managed to go from 196 lbs to 191 lbs which is actually pretty decent but my weight fluctuated a lot. I’m sure if I didn’t cheat every other day I could have lost a lot more and I’d probably be almost in the 170’s by now.

But Easter happened and I dug in. (and I don’t regret it!)  So I started this week weighing 196.4 pounds  on Monday, March 28th, 2016.

I’m happy to say that I have completed almost a whole week without cheating on my keto diet! Check out my weight log below:

Monday: 196.4 lbs

Tuesday: 196 lbs

Wednesday: 194 lbs

Thursday: 193.4 lbs

Friday: 192.1 lbs

Saturday: 190.2 lbs!

I weigh myself every morning naked before eating or drinking anything and after using the toilet so that my weights can be as accurate as possible.

I’m thinking I’ll probably lose 8 lbs for the first week assuming I don’t cheat when I go to a family game night tonight. There are going to be A LOT of delicious snacks but I’m feeling pretty confident right now.

My week really hasn’t been as miserable as my first couple of weeks that I attempted to change my eating habits. Probably because I allowed myself to eat keto foods instead of just drinking the shakes 3x a day to loose weight faster. In fact, I even have bacon for breakfast this morning! I would eventually like to switch over to just shakes to save money (since I won’t be buying food all the time) as well as to lose weight faster but if I try again now, I’ll probably be setting myself up for failure.

Eventually I plan on doing daily blogs but for now it’s more of when I can get around to it.  I’m completely exhausted after watching infants all day for work and weekends are my best bet.

Speaking of weekends… Last weekend was so nice outside I decided to take my bicycle out on a bike trail (Ohio to Erie Trail) which was basically my first time ever! I managed to go 17 miles (by myself I might add) without stopping and it was AWESOME! So awesome, in fact, that I am going to start cycling and mountain biking. We have a mountain bike trail close by and I’m super excited to try it. I will say that I didn’t feel anything until the day after. I thought I  was going to have to amputate my legs they hurt and burned so bad. Probably not a good decision to go so far my first time and being in the shape that I am in… Still worth it!

Body Measurements are pretty similar.. I mean, it only has been 6 days…. But I want to do weekly measurements so here it is!

Starting Measurements (at my fattest point)                        Current Measurements

Weight-200.4lbs                                                                               190.2 lbs

Body Fat%-36.2%                                                                               36.2%

Neck-14.5                                                                                              14.5 in

Chest-  42.5                                                                                           42 in

Navel-43 (44.5in at largest point)                                                  42 in (44 in)

Hips- 46in @ middle of butt/ 42.5in @ waist line                     46 in/41 in

Biceps- 13in Flexed 13.5 ish         (14in@largest)                          13 in/13.5in

Forearms-10in                                                                                        10 in

Thighs-27.5in at largest                                                                      27.5 in

Calves- 16.5in(R) 16in (L)                                                                    16.25 in/ 16 in

I used a different measuring tape this time since my cat knocked my good one into the trash can a while ago and I didn’t notice until it was too late. It is very possible my measurements haven’t changed at all.

Total inches lost so far: 3.75 inches! Not much but it’s better than nothing.

 

One last thing to add..

I tried a keto recipe for keto chow jello. I used cherry sugar free jello and made pina colada whipped cream from heavy whipping cream. Honestly it was not bad. Also, it was a nice break from the shakes (even though everything that’s in my shakes went into the jello) and recently I’ve been craving ice cream and it helped reduce that craving.

That’s all for now.. I’ll probably be seeing you again next week! 🙂

 

Keto Chow… What is it?

Hey guys! Again, it’s been a while…

So I have recently become very interested in ketogentic dieting… A guy I work for has been doing Keto Chow (a keto diet) for the last 2 months and has already lost around 30 pounds and he doesn’t even work out! Now I know a lot of people hearing about a great amount of weight loss in a small time frame will be skeptic or even say it’s not healthy. Well, I haven’t seen any bad reviews of people on this specific diet and quite frankly, I kind of don’t care.

Now most of you are probably wondering what is this miracle weight loss diet?

It’s a low-carb high fat diet that is something called a soylent. From my understanding a soylent is a liquid diet that contains every mineral and vitamin and whatever else your body needs in order to run efficiently. You can do one, two, or three shakes a day. If you decide to only do one or two shakes, then your diet can be  mostly of meats and cheese. Anything as long as you stay under 5% carbs for the day.

I plan on doing the shakes 3x a day for maximum weight loss as well as I believe this will help me save money since that’s where most of my money goes.

I’ve got all of my information from reading the Chris Bairs (the  creator)  blog: www.thebairs.net

Chris sells different shakes of Keto Chow on his site as well as the ingredients to make it yourself if you want. I’ve decided to go route B and make it myself to save money.

I’ve already ordered everything I need online and should be getting it all by the 16th of this month. If everything goes as planned, I should be starting this diet by the 18th.

I’ve decided to start on a Friday afternoon because there is a possibility of side effects during the first week and I’d really like to experience them at home need be.

Lets just say most people’s bodies aren’t use to how much fiber is in these drinks…

Well that’s all I’m going to say about this for now. If anyone has any questions or are interested in possibly starting Keto Chow or have been there done that, feel free to share your thoughts in the comments.

As far as a recap from my last post, I am currently 195 lbs average. I was working out but stopped last week when I decided to start this diet. I am currently eating whatever I want since I will not be eating solids most likely for the next couple months or more. I am planning on resuming exercising once my body has adjusted to no carbs since that is what fuels most people’s bodies. Keto diets basically make it so that you are burning fat instead of glucose… Something like that… again, for more information check out Chris’s page.

 

 

 

My First Workout Plan!

I’ve been putting off posting this for a while since I am still tweaking my schedule around as far as what muscle group on what day, how many reps/sets, what weights, and which machines/exercises to do. I might as well just show you what I got so that everyone can see what my typical week looks like.

MY WORKOUT SCHEDULE

Monday: Glutes, Hamstring, Quads, and Calves (Leg Day!)

  • Glutes
    • Hip Abduction-                     50 lbs     4 sets of 15 reps
    • Hip Addiction-                      50 lbs     4 sets of 25 reps
    • Standing Glutes-                  50 lbs     3 sets of 12 reps
  • Hamstring
    •         Seated Leg Curl-                   90 lbs     3 sets of 10 reps
    •         MTS Kneeling Leg Curl-     30 lbs     3 sets of 10 reps
  • Quads
    • Leg Press-                             140 lbs     3 sets of 12 reps
    • Thigh Extension-                 30 lbs     3 sets of 12 reps

Tuesday: Cardio and Abs

  • Cardio
    • Elliptical, Cycling, or Jogging*(see below) for at least 30 minutes
  • Ab Workout (From Bodybuilding.com “The magnificent 7 ab routine”)
    • Jump rope for 3 minutes or as long as possible
    • Sit ups then Leg raises (as many as possible) (currently 10-12 reps)
    • Rest for one minute
    • Lying leg raise w/crunch and Knee-ins (as many as possible) (currently 8-10 reps)
    • Rest for one minute
    • Toe touchers and Crunches (as many as possible) (currently 8-12 reps)
    • Rest for one minute
    • Reverse crunch

REPEAT AB WORKOUT SET UP TO 3 TIMES (In the same order) 

*I am currently using an app called 10k to train me how to run. I just finished week one which has me exercising 3 times a week. My long term goal is to be able to run in a marathon within the next year or two so this app is an important part of my weekly workout routine. I would recommend this to anyone who wants to start jogging/running but doesn’t know where to begin.

Wednesday: Biceps, Back, and Lats  (I will add weight/sets/reps later)

  • Back
    • MTS Row
    • MTS High Row
    • Seated Row
  • Bicep
    • Freemotion Bicep
    • Bilateral Arm Curl
  • Lat
    • Rotary Lat

Thursday: Cardio and Abs

Same as Tuesdays workout

Friday: Chest, Triceps, and Shoulders/Traps and Deltoids

  • Chest
    • MTS Decline Press–                      15 lbs     3 sets of 13 reps
    • MTS Incline Press–                       15 lbs     3 sets of 12 reps
    • MTS Chest Press–                         10 lbs     3 sets of 12 reps
    • Pectoral Fly–                                   30 lbs     3 sets of 12 reps
  • Shoulder/Deltoids/Trap
    • Shoulder Press–                             20 lbs     3 sets of 12 reps
    • Freemotion Rear Deltoids–        20 lbs     3 sets of 12 reps
  • Triceps
    • Arm Extentions–                            30 lbs     3 sets of 12 reps
    • Total Triceps–                                  10 lbs     3 sets of 8 reps

Saturday: Off/Makeup day or Yoga

Sunday: Cardio and Abs

Same as Tuesdays workout

So that’s what I got! I’ve only completed one week so far and like I said, I’m still making changes.

I was initially planning on splitting my leg day up and doing quads one day and hamstrings another so that each muscle group can rest kind of how most people split biceps and triceps into different days but from the schedules I’ve seen from a lot of people, no one really does that… What do you think? I’m open to feedback as long as I have explanations to back it up. Anything you would do different?

 

 

SUPPLEMENTS

I’ve been doing a decent amount of research on supplements to take when trying to lose weight or body fat pecentage and this is where I’m starting.

My average day begins with a meal replacement shake and a fish oil pill. Depending on how hungry I am, I might have a small handful of almonds, fruit, or a sandwich (If I’m starving).

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Meal Replacement
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Meal Replacement

 

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Sometime around noon I have a snack which is probably a handful of almonds or some fruit. I like to save my second meal replacement shake (and fish oil pill) until around 3pm or 4pm (I get off work at 5pm) that way I will have enough energy to complete my workout and give it my all.
Speaking of energy, Around 5pm, I like to take my amino acid supplement and creatine. (This gives me about 30 minutes for it to kick in before my workout.)
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Post-workout, I take a protein shake with creatine within 30 minutes of completing my exercise and a fish oil pill after a nicely portioned, healthy meal.

This is the start of my eating healthy journey as well as my first time ever taking supplements. I am in no means an expert and I am still figuring out what work best for my body. So far I have lost 5 lbs since I started 1 1/2 weeks ago. There would probably be more weight loss but I am incredibly awful at eating healthy and moving around (let alone exercise) on the weekends since I stay in my room a lot and don’t leave the house.

Below I have written my personal review for the supplements and what not…

SLIM FAST MEAL REPLACEMENT:
I take this meal replacement twice a day when I wake up and for lunch Monday through Friday typically. I buy the powder because it’s cheaper and mix it with 2% milk. It does an awesome job at keeping me full for about 4 to 5 hours with one small healthy snack and I love the taste.

FISH OIL:
I bought mine off of bodybuilding.com. It’s lemon flavored and doesnt give me fish burps which apparently is a problem with these supplements. I take mine 3x a day with a meal as recommended. When I take them with my meal replacement, I feel slightly nauseous but it normally goes away within a hour or so. Probably because I’m not getting enough calories from the slimfast but it’s tolerable. I’m not too sure if the fish oil is doing anything for me but from my research, it has a lot of benefits for everyone.. plus I got a great deal on them!

AMINO ENERGY :
I take 3 scoops before a workout for energy and to help recovery time. It definitely puts some pep in my step but the flavor is really strong.

100% CREATINE:
Today is my 2nd day taking this. I buy the unflavored and mix it in with my slimfast or protein shakes. Not sure yet how much it benefits me but it’s suppose to help lose body fat and build lean muscle mass.

MUSCLETECH PLATINUM WHEY:
I take this once a day after workout. It’s the first protein powder I’ve ever used and it’s delicious.

I’ve also been drinking a minimum of 64 ounces since last Monday.

Again, I’m still new to all this so I’d love to have your input or what supplements you like to take!

I’m still tweaking my workout schedule but I will have it posted by the weekend. Probably sooner rather than later.

Take a Look at these rolls! (New Before Pictures)

I’ve been spending the last three hours trying to figure out how to combine two pictures together and I finally figured it out after much frustration. I’m about to show you my current before pictures (at 200lbs) versus my previous before pictures (at 188lbs) from when I attempted to complete the p90x3 Challenge a couple months ago (September, I believe..).In my Opinion, they kind of look the same besides having more defined rolls on my back.. and maybe a little rounder in the muffin area.. (Yes, I call my stomach a muffin)

It’s hard for me to compare them since the previous lighting was really shitty and I’m in a different place wearing different clothes. My current pictures are the ones that are better quality (all on the left)! I will try to keep my next comparison pictures as similar as possible.

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Don’t mind the major farmer tan I got going on in my previous pictures… I use to seal asphalt in +90 degree weather all day. That job definitely made me sweat my ass off…. you’d think I’d be in better shape. :p

Workout Schedule (rough draft.. Still tinkering with it a bit) along with supplements/diet I am taking will be in my next post this weekend.. See you then!

My New Weight Loss Goals

If you read my previous post/update, you may have noticed that I have gained some weight since the last time I posted measurements. With that said, it’s safe to assume that I have not followed through with p90x3 once again. I’ve come to the conclusion that I am not mentally/physically prepared to be able to complete this challenge. I’ve basically been setting myself up for failure by biting off more than I can handle. Mostly because I don’t want it enough to go through the discomfort and sacrifices. At least that’s how I feel at the moment.

Instead I have decided to come up with my own workout routine that I will be posting later to get in the habit of working out and eating healthier for a better lifestyle. My biggest goal when hitting the gym will be to work harder than the day before whether I’m dealing with cardio or strength training…. One step at a time, right?!

 

(My current weight is 200.4lbs and my goal is to be 150lbs. My weight goal I am focusing on right now is 180lbs to break it down so it feels more manageable. My goals below are based off of my old measurements from around 2011/2012 that I found in an old workout journal. These goals are more of a starting point than my ideal weight and measurements. I find it hard to make up ideal measurements because I feel like the sizes I’d pick would make me look like a deformed Barbie or something…)

Here are my current measurements along with  my (long term) goals:

Weight-200.4lbs                                                                                 150lbs

Body Fat%-36.2%                                                                               29%

Neck-14.5                                                                                           14in

Chest-  42.5                                                                                        38in

Navel-43 (44.5in at largest point)                                                    36in

Hips- 46in @ middle of butt/ 42.5in @ waist line                           39in/36in

Biceps- 13in Flexed 13.5 ish         (14in@largest)                                  11in/11.5in

Forearms-10in                                                                                          –in

Thighs-27.5in at largest                                                                    23in

Calves- 16.5in(R) 16in (L)                                                                  14.5in

It says in this workout journal that I have pictures on my old computer. If I ever find them I will be sure to post them so we can compare everything. At these measurements, I worked out inconsistently maybe 2x week (mostly elliptical), took stackers daily, and worked +12 hours 7 days a week at a fast paced restaurant that was short staffed. Hopefully when I reach 150lbs I will look even better since I will be weight lifting and taking supplements!

Speaking of supplements, The two meal replacement drinks (Lean shake I believe) I talked about in my last post were decent. Well the natural chocolate one was pretty tasty. I wasn’t a fan of the natural vanilla. Either way, I’m not planning on buying this brand for meal replacement drinks since they’re a little pricey for me.

I plan on posting current pictures, supplements I will be taking, and my workout plan sometime before Monday. Hopefully I didn’t ramble too much as I am running on little sleep and it’s my bed time! Until next time…