Hey There!
I gained back 3 lbs this week. (sad trombone)
My eating was not the best this week, to put it mildly. This was the primary malfunction as I performed several workouts and did some extra walking too. It was just portion sizes and eating too late.
This is not news for most people, but I was just reading that 75% of weight-loss is about diet and the remaining 25% is exercise, I have heard different percentages in the past, but the point remains the same. If you reduce what you put into your mouth, and/or eat healthier and better foods and live on more calories than you eat, you will lose weight. Burn calories and build lean muscle through exercise too, but make sure you aren't talking yourself into those donuts or that cheeseburger because you "earned it." What you put into your mouth, or don't put into your mouth as it were, is the most important thing.
Intellectually I know this, and at the same time, I did not become 325 lbs because my default diet and diet tendencies are not riddled with issues. I will get there one day soon, and until then, I continue to fight the good fight which has its good weeks and its bad weeks. As long as the good weeks vastly out number the bad, I will end up on top!
Have a great week and don't forget to live on more calories than you eat!
Steve
Tuesday, June 23, 2015
Tuesday, June 16, 2015
Day 173 of 103in365 *Round 3* 43/103
Hey There!
It was a no loss and no gain week over here.
I could have done better on my goals this week. I did not hit this week with the intensity that I needed to.
Goals for this week:
1) Get at 7 or more hours of sleep each night.
2) Get more intense on my 7 pm Goal
3) At least 4 workouts with weights.
Bottom line, I am going to beef back up the intensity!
Get intense about your goals this week and lets make some progress!
Have a great week!
Scuba
It was a no loss and no gain week over here.
I could have done better on my goals this week. I did not hit this week with the intensity that I needed to.
Goals for this week:
1) Get at 7 or more hours of sleep each night.
2) Get more intense on my 7 pm Goal
3) At least 4 workouts with weights.
Bottom line, I am going to beef back up the intensity!
Get intense about your goals this week and lets make some progress!
Have a great week!
Scuba
Monday, June 8, 2015
Day 164 of 103in365 *Round 3* 43/103
Hey There!
So that happened!
The scale says I lost 6 LBS this week! I am not sure if that is really even possible. I could hypothesize about how the scale could make such a sudden jump in a week, and I have already done that, but I am not going to waste your time and my time and talk about that here. Instead, I am going to take the WIN and use the momentum!
I really made a big effort this week to do something different. If you want something different, you need to do something different, so that is what I did. My amazing wife got up with me at 3 times this week to work out. In those workouts, I started with some cardio, then spent most of the workout on weights. In total, I did 4 workouts in the past 7 days where I did some cardio and focused on resistance training for most of the workout. I also did some additional walking of course. Getting out there and just walking has been my bread and butter this time around.
I made some substantial progress on my 1 week goals. I was really successful with my "7 PM Challenge" this week. It is not that I am not eating at all after 7 pm, rather if I need to eat something I am not eating simple carbs.
Instead I am eating:
1) a bit of sliced turkey
or
2) a few almonds
or
3) a bit of fruit
or
4) some veggies with a bit of hummus
or
5) a smidge of something else that is a much better choice than simple carbs.
I'd say that at least 3/4 of the time, I am eating a bit of something after 7 pm, just in line with that list instead of a 2nd dinner.
I am also doing better with water intake, although I did not complete my goal every day this week.
I picked back up on using doTERRA's Slim and Sassy Blend this week too. I had not been using it as often in the past two weeks, but many times this week I put 3-5 drops in a bit of water to make a "weight loss shot"right around my meal times and I can feel a real difference!
So, big progress on my 3 weekly goals! Water, weight training and my "7 PM Challenge."
I hit my 3 week goal a week early since I dropped below 278 and I am sitting at 277. 277 still feels like a lot, because it is, but it is also 44 LBS down from 320!
I have been thinking of something else that is different this round and was missing on the other 2 rounds. I think that I came up with the "secret sauce" difference. This time around, I am not just focused on losing these LBS, although this blog might make it seem like that sometimes. Instead, I am really making many lifestyle changes and I am thinking and living like a fit person (not all the time but most of the time) and my body and my weight is catching up to where my mind already is. In my mind's eye, I have already reached my goal and it feels great! The rest of the year is about living the way I have been living, when I have been on track like this week, and make it reality! That, I am sure, will feel exponentially better!
My 3 week goal is to lose another 8 LBS to drop me into the 260s. Its doable if I am intense for 3 more weeks like I was this last one.
My goals this week are:
1) Drink at least 100 oz of H20 a day.
2) At least 4 workouts with cardio and resistance training.
3) Keep at the "7 PM Challenge."
Have a great week and its about progress, not perfection!
Scuba
P.S. Here are some updated pictures to compare. The pictures on the Left are from 2012 when I was 318 lbs. The ones on the Right are from today and I am weighing in a 277 lbs.
So that happened!
The scale says I lost 6 LBS this week! I am not sure if that is really even possible. I could hypothesize about how the scale could make such a sudden jump in a week, and I have already done that, but I am not going to waste your time and my time and talk about that here. Instead, I am going to take the WIN and use the momentum!
I really made a big effort this week to do something different. If you want something different, you need to do something different, so that is what I did. My amazing wife got up with me at 3 times this week to work out. In those workouts, I started with some cardio, then spent most of the workout on weights. In total, I did 4 workouts in the past 7 days where I did some cardio and focused on resistance training for most of the workout. I also did some additional walking of course. Getting out there and just walking has been my bread and butter this time around.
I made some substantial progress on my 1 week goals. I was really successful with my "7 PM Challenge" this week. It is not that I am not eating at all after 7 pm, rather if I need to eat something I am not eating simple carbs.
Instead I am eating:
1) a bit of sliced turkey
or
2) a few almonds
or
3) a bit of fruit
or
4) some veggies with a bit of hummus
or
5) a smidge of something else that is a much better choice than simple carbs.
I'd say that at least 3/4 of the time, I am eating a bit of something after 7 pm, just in line with that list instead of a 2nd dinner.
I am also doing better with water intake, although I did not complete my goal every day this week.
I picked back up on using doTERRA's Slim and Sassy Blend this week too. I had not been using it as often in the past two weeks, but many times this week I put 3-5 drops in a bit of water to make a "weight loss shot"right around my meal times and I can feel a real difference!
So, big progress on my 3 weekly goals! Water, weight training and my "7 PM Challenge."
I hit my 3 week goal a week early since I dropped below 278 and I am sitting at 277. 277 still feels like a lot, because it is, but it is also 44 LBS down from 320!
I have been thinking of something else that is different this round and was missing on the other 2 rounds. I think that I came up with the "secret sauce" difference. This time around, I am not just focused on losing these LBS, although this blog might make it seem like that sometimes. Instead, I am really making many lifestyle changes and I am thinking and living like a fit person (not all the time but most of the time) and my body and my weight is catching up to where my mind already is. In my mind's eye, I have already reached my goal and it feels great! The rest of the year is about living the way I have been living, when I have been on track like this week, and make it reality! That, I am sure, will feel exponentially better!
My 3 week goal is to lose another 8 LBS to drop me into the 260s. Its doable if I am intense for 3 more weeks like I was this last one.
My goals this week are:
1) Drink at least 100 oz of H20 a day.
2) At least 4 workouts with cardio and resistance training.
3) Keep at the "7 PM Challenge."
Have a great week and its about progress, not perfection!
Scuba
P.S. Here are some updated pictures to compare. The pictures on the Left are from 2012 when I was 318 lbs. The ones on the Right are from today and I am weighing in a 277 lbs.
Tuesday, June 2, 2015
Day 158 of 103in365 *Round 3* 37/103
Hey There!
Back on track! I lost 1 LB this week! Even though it was only 1 pound, I feel like I am back on the wagon!
I made some good progress on my goals this week. I drank more water and I ate better. I made progress on my After 7 Challenge. I made a few slips and I also did much better than I had been doing.
Goals for this week:
1) Keep going on my water goal. At least 100 oz a day.
2) Keep going on my After 7 Challenge. No food after 7 with the exception of a small amount of protein or vegetables if I feel like I really need something.
3) Add in weight training to my work outs as I dd at the gym yesterday and walk walk walk.
I am really hoping for at least 2 LBS this week and I will get it if I get intense with those 3 goals and keep going on all the other stuff I am doing.
Have a great week!
Scuba
Back on track! I lost 1 LB this week! Even though it was only 1 pound, I feel like I am back on the wagon!
I made some good progress on my goals this week. I drank more water and I ate better. I made progress on my After 7 Challenge. I made a few slips and I also did much better than I had been doing.
Goals for this week:
1) Keep going on my water goal. At least 100 oz a day.
2) Keep going on my After 7 Challenge. No food after 7 with the exception of a small amount of protein or vegetables if I feel like I really need something.
3) Add in weight training to my work outs as I dd at the gym yesterday and walk walk walk.
I am really hoping for at least 2 LBS this week and I will get it if I get intense with those 3 goals and keep going on all the other stuff I am doing.
Have a great week!
Scuba
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