High Weight Low Reps

This year I am doing something that I haven't done in a long time. Heavy weights. I typically do moderate to high reps with lower weight.

I want to bulk up and in doing so, becoming the threatening figure to any guy who is interested in my daughters.

Update:
After four weeks of following this routine, I have been seeing a lot of results like strength and definition. I need to take an update picture just so I can compare to my other pictures.

Starting it Up again. Goal is 200lbs.

I have started to watch my calories again and my new goal is to reach 200lbs by this years end. I am currently at 237 so I am down a total of 3lbs since I started on January 2nd. I have to make sure I get my cardio in somehow which I think will have to be every night for about 30-60min walk with the dogs. I want to upgrade that to a 30min jog but we will see.

My other goal is to also bulk up in muscle, for which I plan to do more low reps and high weight. My first goal is to find out my one rep max and then I can figure everything else out.

I also have to make sure I get my body fat percentage figured out before I get to deep into this. Because once I start bulking up, I want to see how much of muscle will be put on once my weight slowly goes up.

The Offspring - You're Gonna Go Far Kid

Katy Perry - I Kissed a Girl

The PussyCat Dolls- When I Grow Up

Lifting once again.

Last week Tuesday (September 2nd, 2008) I started lifting for the first in three plus months. It was great to get back into the gym and hit the weights. I was feeling not strong enough and adiquet to what I was use to. I want to hit the weights harder than ever so I can get big and strong and use that as a deteriant towards any boys that want to date my girls. I want to be known for being scary to all of the boys in the schools.

I guess I am just afraid that my girls will be hurt by the boys in any school and I want to be there to protect them.

I can talk myself into eating and doing anything.

I just wish I could talk myself into doing the right thing and keep to it. This last weekend, I talked myself into eating alot of fried chicken, ice cream and cake, and even more ice cream during the week, which really pissed me off because I was working on not eating anything like that but I felt I should because I was hungry for sweats. I have been really good for the last couple of days and I hope I can keep this up for the next 30 pounds. I really need to just keep my head down and get the job done because I know I will keep the weight off once I have hit my goal.

Been good all this week, 237!!!!

I have dropped down to 237 which makes me feel like I am back in control of my weight loss. I have been determined on my diet and am trying to keep my portion size down as much as possible.

Though I have not been weight lifting I feel like I still have some of the muscle still, but I can't wait for the winter hours to come back so I can lift all over again. I am feeling a little stiff which I am trying to stretch every morning and night. I think I will also try to get a stretch session in during lunch.

I have to schedule a physical appointment and see what they recommend for my hip and as a stretching regiment.

My Wife and I are doing it again, and I don't mean sex.

My wife has been saying how she is not happy with her tummy. I m also unhappy with my weight loss progress. So starting tomorrow. Her and I are watching what we eat again down to a caloric intake. I have also be taking out coffee from my diet for a whole month and also sweets like ice cream and candy. I am just going to take it out all together so I don't have any temptations. Wish us luck and I will keep you all posted.

Back Down To 239 Baby!!!

For the last 4-5 weeks I have been off the wagon and was at a constant 242 pounds. This week I have tried to stay on track better and now I am back down to 239. I was so happy this morning. I have been doing cardio during lunch and also back on track for counting my calories. I also have been biking into work add my endurance and stamina have gone up a bit. I have also noticed that my cool down is much quicker and my heart rate comes down a lot faster. I like the feeling of that.

First Day back on the Wagon...I suck!

I am currently on my first day back on the wagon. I have so far failed, miserably. After going through the whole day, I finally had two burgers and later on at 10:00pm I had some Eggo waffles, but the good thing is I am not gaining anymore weight. I have kept off what I have lost thus far. I will do better tomorrow. I am thinking about not having coffee in the morning but having it at night so then I can take in more water throughout the day instead of lacking on water like I did today.

I will try to do better tomorrow.

What do you do when you fall off the wagon?

I have fallen off the wagon but have not gained any weight. I have been finding myself justifying eating out and eating ice cream and everything. I have been also over eating and eating at night for the last month or so. I have been doing home improvements and "haven't had the time" to watch what I am eating or working out. My workout is really my home improvements but i have not been eating very healthy. The nice thing is that I am still eating in the same manner that I have been using to lose the weight, I am just eating more crap than I am use to. I chew my food completely before I swallow. I have also been drinking a lot of water which helps keep everything nicely lubricated.



This is how I plan on getting back on the wagon.



First, I have been reviewing why I went off the wagon and what was the main driver. Then I looked at how to stop those actions and get back on track. So I identified that I was eating junk food, eating at night, and also eating a lot of food in one sitting. Sometimes I would eat fast enough that I would get full...to full. My wife and I have also been eating a lot of beef for supper, mostly steaks. I have also been eating more than I need of that steak. So what am I doing to make sure that this does not happen again? I am posting my results from my FMEA on the refrigerator so my wife and my family can see my progress. It is harder to cheat when you have many people looking over your shoulder. So I am creating my FMEA sheet for everyone to see.

Engineering My Weight Loss

I was asked how I am losing the weight so I though I would share to you all what I said.

-My Article-
I have lost over 30lbs since January 1st of 2008.

In December I looked at myself in the mirror while I was at the YMCA getting ready to go swimming with my kids and I saw a large man with large love handles and a large gut. Even though I am an avid lifter and can gain muscle easier than anything, I have always had a hard time losing the fat. That night I thought for a long time, “How am I going to lose the weight in the way that works for me?” I then came to the conclusion to look at things in the manner as an engineer, which I am. I sat down and started creating my project plan with no dates, I just wanted milestone because if I had dates, I would fail due to inconsistencies found in the human body. Every person’s body is different so no date plan can be successful. I know if I missed a date, I would just give up on the whole thing. After creating my milestones, I then created and FMEA (Failure Mode Effect Analysis). This document allowed me to list out all of the possible means of failure to my weight loss. I had listed out several items that will keep me from losing the weight. A couple of them being my habit of eating at night, eating sweats, and also making sure that I stay at around 2000 calories a day. Now, I did put one more thing down as a possible failure and that was the adaptation of the human body. The human body will adapt to your lifting schedule and cardio schedule in time, so why would calorie intake be any different. I did some research on this and my theory was correct so I cycle my calorie intake of five days at 2000 calories and two days at 2600 calories, give or take an ice cream sundae.

After my FMEA and project plan was created, I then created a data sheet which will track my FMEA occurrence and avoidance, weight training and cardio occurrence and avoidance, weight for that day, and also a little journal spot to document any event or reason of inconsistency (Birthday Cake, Holiday Cookouts, etc.).

The last thing that I created was an IPO (Input Process Output) diagram to show how this all ties together to my body and goal. My inputs are food, workout routines, and environment. My processes are digestion, eating (chewing and eating slowly), and exercising and lifting. And as far as the outputs are…I don’t think you want to know the outputs…or care.

Weezer - Beverly Hills

Disturbed - Inside The Fire

Audioslave - Cochise

The Supporting Wives - This one is for you.

During the journey of finding that skinny guy inside each and every one of us, we can't neglect that one person who has been through our victories and failures. I found this picture the other day and I think it speaks for itself. To all of the wives who have stood by their guy and helped them lose the weight that they have been working so hard for, "This one is for you."

Losing weight slowly to avoid extra skin

I have been losing weight at about a rate of 1.5-2 lbs a week. The last two weeks I have hit a plateaus which allowed my body to shrink down. I have taken some pictures and it shows that my skin has gotten tighter which is showing more definition in my body. I think during that period of time, my body was trying to get the rest of the body to form up to what it should look like.

It is important to slowly lose the weight because otherwise you will have a lot of skin left over and no where to put it. It is also a necessity to drink lots of water because as your skin shrinks back to normal the skin needs to have and maintain it elasticity by drinking water.

Making smart investments with George Divel

You all know how much I am into making money by doing something that I enjoy. I have found a blog written by George Divel. This blog allows me to read about tips on financial practices. George Divel tells people what to think to make the best investment decisions. I enjoy his posts because they are short and to the point. He also writes in a manner that allows me to understand what it is that he is talking about for financial investments. George Divel is a very experienced person when it comes to investments and it would be best to look at his site and see if that information pertains to you and what you are trying to accomplish in the future.

How it feels in comparison to how it should be.

I was working out during my lunch period and lady and I were talking about diets and workout routines. She went on telling me about the meal plan that she is on and she doesn't like the food, but she is losing weight...not feeling really great. She also continued telling me about the strict cardio routine that they spelled out for her. This routine was someone taking their best guess as to how all of this is going to work for her and not how it is suppose to be for her.

I told her that she should take some of the advice from the person training her but to also listen to her body. I have yet to find a book that tells you how to listen to your body to know how the cardio is working or how the meal plan is working. Your body will tell you. My body tells me after I have a burger from a fast food restaraunt that that is not going to make my body feel good. Or if I have some ice cream before working out, I feel like crap and my workout is totally tainted.

I told her as far as a meal plan goes, eat what you like but eat in small portions and eat slowly. A coworker told me to chew 25 times before swallowing....yeah right. Who in their right mind is going to count everytime they chew...not me. I told her to try to taste at least three ingredients when eating, that will make her enjoy her food longer.