Archive for the ‘Health and Fitness’ Category

Weight Management in 2012

Saturday, January 7th, 2012

I am looking forward to 1/16/2012.
I will be starting my exercise and diet routine back up again.

Before the Fall College Semester I weighted in at 178lbs. After an entire semester of stress I am up to 220lbs.

I will again use my webpage to track my progress. I will keep track of my activities and give a run down of what I am doing and using to help shed the weight.
Here are my current measurements as of 1/7/2012:

  • Weight: 220lbs
  • Waist: 40 1/2 inches
  • Belly: 46 inches
  • Left Bicep: 16 inches
  • Right Bicep: 15 1/2 inches
Goals:
  1. 175lbs
  2. 30 inch Waist
  3. 28-30 inch Belly
  4. 20inch Left/Right Bicep
  5. Rebuild my Stamina (I would like to be able to hike up a steep hill with out losing my breath lmao!
  6. Become a Stealthy Ninja who Crushes his Enemies with his trusty Katana

Ultimately I would like to be down to 155-160lbs. That seems a bit unrealistic though and I think would end up taking more than a whole year to achieve this.
I will try for this though and hopefully eventually hit it. I just do not think it is realistic in 2012.
Supplements: 

I will do my best to keep the use of any supplements to a minimum.
What I will continue to buy and use is going to be Omega-3 (aka. Fish Oil) and Whey Protein.. I like the Fish Oil because I feel it improves my mood. Keeps me from being depressed. If I am not depressed then I am more motivated to want to go out an exercise and actually eat well to better myself. Whey Protein is almost a necessity for anyone trying to lose weight IMO. The Protein makes you feel full and it also keeps your body burning because of how long it takes for your body to actually digest the Protein.

Here is a break down of what I am starting out with. (Below is what will be taken on a daily basis)
  • Omega-3: 2,000mg
  • Whey Protein: ~<50 grams (This will probably vary)
  • Garlic Pills: 600mg
  • Glucomannan: 3450mg (30mins before meals)
  • Green Tea Extract: 2 cups of Green Tea/day. 

(Note: Green Tea is known and proven to be a great source of weight management/loss. You can buy Green Tea Extract Pills, but I enjoy drinking Green Tea so I am going that way.)
That pretty much sums up the supplements I will be using. I plan on walking/jogging at least 2 miles every day. Also every other day I will probably pick up the curl-bar and dumbbells and doing some reps with those. I will also do a series of push-ups. Possibly sit-ups. I have read though that sit-ups usually give you more grief then they are actually worth.

The Supplement Glucomannan is supposed to help make you feel full before a meal so you do not eat as much. I doubt I will buy another bottle once the first bottle is done.
I am using it in hopes that it does do this job and I do not end up with tummy aches and tummy rumblings because my body thinks I am still hungry.

One other tip I will remind myself of, and anyone who could possibly read this. It is very important that 1 day a week you go off your diet and eat what you feel like eating.
Cookies, Chips, Pizza, etc..
When you go on a diet your body will go into some sort of “Starvation Mode” and it will stop burning fat because you are not consuming calories like you had been in the past.
Eating/Splurging once a week will fool your body into not going in to that “Starvation Mode” and allow you to keep burning fat instead of storing it.
Just a little tip I thought should be known.
Well I think that is all for now! Good luck to you all! Good luck to myself!
LET’S DO THIS!

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Dentist Time.

Thursday, September 2nd, 2010

It’s that time again! Yeah the time pretty much everyone dreads!

Going to the Dentist for the 6 Month Check up!
I guess I cannot say I really dread it but I definitely have better things to do with my time then go to the Dentist.

I have not had a Cavity in over 15 years, but I am dreading my next few visits.
My Wisdom teeth have finally grown in and the time to have them removed is upon me.

Woke up yesterday and sat down to have a bite to eat and all of a sudden a very sharp pain shot through my body starting at what feels like Tooth #1 on the right side of my jaw.

Well oddly enough my 6month cleaning is Scheduled for Sept. 16th, I did however email the Office last night and tell them about my situation.
Last time I was in the Dr. wanted me to have the Wisdom teeth pulled anyways but he told me it was not urgent.
So I have held off on doing so. Right now I am debating to wait for 2 weeks for the Scheduled cleaning appt. or do I just go on ahead and make an appt. with the Oral Surgeon and get these two buggers removed and hope that is the cause of the pain.

Like I said above I did email the Dentist Office and told them whats up, and I did ask the opinion on what I should do.
I really do not look forward to having these removed. From pretty much everyone I have talked to it was not a pleasant experience and with me working in a -30 deg. freezer I think I will be in a bit more pain while trying to breath in at work.

Well for now I am pretty much just bearing with the pain and not eating anything to “hard”.

Well now I am off to go lay in bed and possibly watch Dark Blue! w00t!

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Update:

Monday, July 5th, 2010

So instead of just doing the sets of Situps, Pushups, etc. etc. I went to the gym today.

Did 60mins on the Elliptical went a distance of 7.53miles. The Machine said I burned 654 Calories. Pretty nice.

When I came home I also did my sets as I stated in my first line of this post. So I feel very exhausted! I Burned up almost all of the calories I have taken in today so thats pretty interesting all in itself. The scale at the gym also shows me at 189lbs. So thats pimp! I am 4lbs from my 185 goal I originally had. I reset my goal to 180lbs.

I would like to really get all in shape and get in the 160-170 range and have a ton of my muscle show and not much flab at all. This would make me really happy.
Though I think to do something along the lines of this it will take me a full year to complete. I have a lot of fat that needs to be lost and then re-toned.

So we will see!

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Day 1 and 2 Consumption.

Saturday, July 3rd, 2010

So this post will be Thurs/Fri what I had to eat and total on calories n such. Wont make the post huge But here it goes.

Thurs: 7/1/10

Breakfast:

  • Apple (large)  - 116 Calories, 2.2mg Sodium,  1g Protein, 5g Fiber
  • Protein Drink –  130 Calories, 130mg Sodium, 20g Protein

Lunch:

  • Blueberry Muffin –  300 Calories, 280mg Sodium

Snack:

  • Twizzlers –  240 Calories, 150mg Sodium, 2g Protein

When I got home from work on this Thursday I went right to bed. No exercise. No Dinner.

Total Intake Thurs: 786 Calories, 562.2mg Sodium, 23g Protein

Friday: 7/2/10

Breakfast:

  • Frosted Miniweats (x3) –  600 Calories, 15mg Sodium, 6g Protein, 6g Fiber
  • FF Milk (x2) –  180 Calories, 260mg Sodium, 8g Protein

Lunch:

  • Apple (large)  - 116 Calories, 2.2mg Sodium,  1g Protein, 5g Fiber

Snack/Other:

  • Starbucks White Choco. Mocha (Large) –  295 Calories, 190mg Sodium, 12g Protein
  • Theraflu – 20mg Sodium

Dinner: (I killed myself on this one.)

  • Pizzahut Stuffed Crust Pep. Pizza (x2 Slices) –  760 Calories, 2180mg Sodium, 32g Protein

Total Intake for Friday: 1951 Calories, 2667.2mg Sodium (Ouch), 59g Protein

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The Plan

Saturday, July 3rd, 2010

So as some of you know if you had read my blogs on here in the past back in Feb. of 2010 I had to go in to the doctors for a checkup. I think I was sick or something at the time.
I also recall having my DOT Physical for my job and I did not pass the Blood Pressure part due to it being too high.

So about the middle of February I decided I was going to start eating better, and start working out to get in better shape and try and lower my blood pressure the natural way. Plus I don’t want to have to remember to take pills everyday.

At the Start of February of 2010 I weighed in at around 230lbs.
As of today July 3rd of 2010, I weight in at 190lbs.

So my actual goal of losing weight is going really well, its been about 40lbs lost in 5 months. Now most people who would have lost or are losing as much weight as I am in this amount of time would not change or really monitor their eating plans to any extent in which I am going to try and do.
For me though its not all about losing the weight. My Blood Pressure is something that always seems so high. I think what it is while I am still burning more Calories then I am taking in, I am still eating a ton of junkish food that is very high in Sodium. This is causing my BP to run so high on me.

So “The Plan” is to start keeping track of my Calorie/Sodium intake and try and stay under 1600mg of Sodium in single day and also stay around 16/1700 Calories in a day as well.
#1 cause of high blood pressure though is not being active. I have to admit it has been over 1 month since I have hit the gym. So I also need to try and go at least every other day.

I also want to get in the habbit of doing Situps, Pushups, Bicep Curls and Military Press’s before I take a nap.

This is the rep system I am looking at for the first two weeks.
Situps: x20
Pushups: x20
Bicep Curls (30lb Dumbells) x8
Bicep Curls (75lbs Curlbar) x8
Military (Overhead Press 75lb Curlbar) x10

After the first two weeks I plan to increase the weight on the Dumbells and Curlbar and for the Situps and Pushups add in another set of x20 after the weights.

Hopefully doing this everyday before bed mixed with going back to the gym and running on the elliptical for 60mins well kick me back in to shape pretty quick.

I will keep this blog posted with the weight changes and the rep changes along with what I eat and how much Sodium/Calories/Protein I am ingesting on a daily basis!

The Goal is to keep a Low BP and Get to 180lbs.

So Stay Tuned! We will see how this goes!

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