by gene | Feb 13, 2019 | Misc Diet Related, The Self Fitness Diary
Time to Get in Gear, again!
I can’t even begin to overstate the frustration I have when revisiting this blog and my journey to see I have not made any progress in my original goals!! In fact I have put on close to 15 pounds since I first initiated it as well!
Well, I’m not going to get into details but lets just say, for lack of a better term. I slacked off a bit, I got a cushy office job and I sit most of the day , And I was eating poorly at lunch. I also was/am in a comfortable relationship. And , let’s face it. Admit it. We tend to get too comfortable sometimes when we are in a relationship. We put off the necessary “me time” required to undergo self evaluation and discipline. We too easily make poor diet decisions and our sleep habits are far too inconsistent.
Now that the honeymoon with the new job is well over, and I plan to return to the world of freelance soon. It is my significant other that has inspired me to move forward. She, pursuing her Yoga Certification is more active herself and we both are improving upon our already decent diet (remember I said I was eating poorly at work, not so at home where I routinely make fresh meals.) . At the start of this New year I was eager as usual to get started. I had been doing some off and on strength training all this time. (I’m def stronger) but looking at this VERY site, I got depressed to thing how poor my progress has actually been!
Add to that, logging in to my FitnessPal account and it just became a downward spiral.
With a BMI of 29.4 I am considered “overweight: and borderline OBESE! 3 years ago I successfully brought my weight down to 175 from 185 as i pursued my goal of 165. NOW i am 200 and thinking 175 feel damn near impossible!. I’m older now, my recovery take so much longer, I think I can do things I used to be able to do but the truth is I cant.
So what changed?
I’ll list some of the possibility and they may just be coincidence and in no particular order. (But hell I gotta figure this out)
- quit smoking (yes I used to smoke cigarettes on and off quite a bit) but Im completely off the tobacco now.
- New relationship (comfort/lazy factor)
- New Job (sitting almost all day)
- Getting older
- bad sleep habits (inconstancy 6.5 hours avg. not consistent bed time)
- most Veggie/pescatarian diet (I wondered if I get enough protein)
- Low T levels. Hey it happens, and I have no plans of taking any superficial hormone therapy.
- yo-yo diet products (I’ve done a few)
- inconsistent workouts. (bad habit. was like 1 intense day one week and then 5 days the next….Not good)
- Impatient – (this takes so long, especially now that I’m over 40 !@@!
- Mood Swings/Depression/Stress (hormone related?)
Now what?
For the past 3 weeks I have been on a routine again. I’m working out 4-5 days a week. 2 of at least are resistance training. . Also now that tie is more of a concern for me, I try and lift lighter, and faster. (not actually faster per say) but more sets, more interval intensity training.
I got my fitbit now and it syncs with fitness pal. BUT I quickly realized that I don’t want it to count my steps as workouts and increase my calorie allowance. So I gotta take the wrist band off unless I’m actually working out.
I’m sleeping better, still not going to bed at a consistent time though. Eating better, while I had a health diet…I realize now I have to pay far more attention to Portion Control than I have in the past. Thus, myfitnesspal calorie counter. I have had this thing off and on for 5 years so have a pretty good database. I m not sure I endorse counting calories for the rest of your life (actually I’m sure i do not). But its good to do for a while when you get back into a routine. You realign your brain with what a proper portion looks like. And how easily something like half an avocado vs a 1/4 avocado can change things up! What does a 4 oz piece of chicken look like? How about 6 ounce? etc.etc. Im also, cutting carbs a bit. I’m not big o the eliminate carbs from your diet plan (I just don’t buy it). but I am keen on a macro plan. BALANCE, (in theory) should be maintained and that is the anchor of my current goal .
Wish me luck! As of now i’ weigh 198.5,. 4 weeks ago I was 202. I’m trying to be patient, consistent and more disciplined. I’m also trying to “chill out” more about things beyond control at the moment. —Lets see what happens! 😉
—-> heads to the GYM
by gene | Jan 15, 2017 | Misc Diet Related, The Self Fitness Diary, Uncategorized
A new year, a new hope?
Last time I got involved in working out seriously was march 2015, I was at 185 and by the summer I stopped working out completely. By this time I had gotten out of another failed relationship and picked up smoking again. By September of 2015 I was about 178 but It’s quite possible because of nicotine.
Long story short – On and off work outs , a positive relationship, and I finally got back to looking at myself and how I feel. MY CURRENT WEIGHT is 187! I’m not sure whether to feel proud I haven’t gained more weight or that depressed that I’m still at this weight!!
THE GOOD
I quit smoking…
Been Training for 4 weeks – since Dec. 27th , 2016 I have been working out again,.. successfully incorporating cardio and weight training. I also recently got a FtBit – with HRM from a family member to help me on my Tracking Journey!
I’m getting Stronger-
Weight is coming off slow – but steadily
My Diet is mostly veggie based with High Protein, I’m feeling more healthy these days!
BUT my 2017 Resolution!???? SAME AS MY 2012 RESOLUTION! lol
SLOW COMING
My weight goal is somewhere between 160-165 lbs. I am currently 187 pounds.
I want to increase muscle while shedding fat…so this is going to be a tough journey with a lot of discipline. BUT IT’s NOW or NEVER! wish me luck. I commence week 5 this week my goal is to avoid weighing myself officially until the 8th week!
I ALSO JUST TURNED 42! yelp! If ever there was a time to get back in shape, now is it! lol
2017 here I come! (Stay tuned for my review on the FitBIT hrm I got coming soon)!
by gene | Mar 15, 2015 | The Self Fitness Diary
Surviving Winter without gaining weight
Changing things up.
Well my patience is running thin. I must admit I went to the bar too much in January/feb. Even though I worked out every day 30-45 minutes and ate pretty well , I spoiled my progress by drinking too much.
Yet it’s still very frustrating that now in March I’m still at 181 pounds. My workout s seem to do nothing as far as the scale goes…However, I do feel I’ve lost an inch or two…clothes, primarily pants fit me better now. BUT my belly – that’s the most frustrating thing..what to do? Has my body adapted to my workouts? I had added weightlifting to my routine on alternate days…but only (3 sets, 3 exercises per major muscle, fairly light) .
Adding 5×5 workouts to the mix
I have long read about using compound exercises to increase strength (in fact 2 decades ago I was placed on such a program its not a new concept) . But it has really gained in popularity again as people design their own 5×5 workouts. 5×5 in general is 5 sets of 5 reps of compound exercises. Compound movements are those that that can generate the most muscle and strength…but as it turns out…you can tailor them into your workouts to LOSE FAT . Your most popular compound exercises are Bench Press, Dead Lift, Squats, Barbell Row and Shoulder Press. I won’t go into specifics here about how this works…I just want to let you know this is what I’ve decided to do next. Its only been a week…but I gotta say it has recharged my workouts and I feel more motivated.
The new workout “plan”
-currently at 181#’s 24/25% fat –
6 day work outs ( I say the 6th is optional and if done light)
week start-
Day 1 -Bench/Squats/ Rows plus targeted exercise (1 or 2)
Day 2 – cardio – 30-45 minutes, body weight exerices – (push ups, pull ups etc)
Day 3 Bench/Deadlift/Shoulder press + Targets +10 card
Day 4 –light cardio
Day 5– Bench/Squat/Rows -+10-12 minute cool down
Day 6– rest
Day 7 cardio
Now if you have never done compound exercises I suggest you learn how to do them first. Myself, my brother was a powerlifter for quite some time and I learned from him when I was younger. Never the less..I’m not trying to MAX the weight with each lift, I’m doing the movements 5x comfortably each time. If I still have extra energy I save it for the final set.
Will this work?
Well- at the very least this mixes up my workout, has created variety and I am enjoying it a little more. I can feel my body changing, I just hope I start dropping weight soon. The main reason I have not given up is do feel some muscle since I started lifting in January, but then I just did your typical 3sets rep till fail workouts. It’s possible I have not seen difference in the scale yet because of muscle weight, which is much more dense then Fat.
Target is Belly Fat
My main target is belly fat. BUT, I know there is not one exercise that targets belly fat. It’s cumulative. So it becomes a matter of consistency and patience. Patience, patience, patience – apparently. These next two months I should get a more specific sense of whether this adjustment to my workouts has made a difference.
I have also decided to keep an eye on my calorie intake again. Let’s see what happens…
by gene | Dec 7, 2014 | The Self Fitness Diary
What Happened?
I stopped working out. I stopped Tracking my calorie intake. I just stopped caring. I got in another relationship and through no fault of hers, I simply stopped working out. I incessantly created excuses to avoid a work out, “I’m too tired”, “I got work to do”, “It’s been a long day”, “ill work out tomorrow!” ..LOL any of these sound familiar to you?
So here I am nearly two years after I set out to do this and I find myself once again back at around 184 pounds. The weight is unimportant it’s the lack of reaching my goal. That’s about 20 pounds away from a goal I set nearly 2 years ago. Sure I weight about 10 pounds less than I did 2.5 years ago…but hella depressed at this situation.
The truth is I have no one to blame but myself. And, once again, a failed relationship is forcing me to look inward and decide whats wrong and what needs improving. Looks and Appearances are one thing, but level temperament: a calm approach to life’s obstacles are what I need. I’m also at the age where I really need to start thinking about my health.
I bought my first SUIT yesterday! yay! BUT..it fits perfectly except around my belly. arghh. I can fit in it…but I shouldn’t have to try as hard ya know? Well just another motivating factor for me..I look good in the suit..I will look better in it in just a few months.
MY NEW GOAL as I lunge into 2015 – is to drop 20 pounds in the next 2-3 months . (I’m guessing healthily and permanently it would have to take 3). So I once again will be trying to lose weight…and I will definately be sharing what works and what doesn’t for me over the next few months! I will be trying to balnce, work, life, healthy diet and training while still having fun!
WISH ME LUCK! 😉
by gene | Jun 17, 2014 | The Self Fitness Diary
Amazing– Its been a VERY long time since I posted. So whats going? Well back in November I mentioned I sorta fell off the wagon and gained weight again! Well now we are in June of 2014….and 2 important things ring True:
- I no longer use tobacco, including e-cigs, or smoke roll your own cigarettes, or Marlboro etc etc.
- Last weigh-in I was 178 pounds. a year and half ago I was near 190! Slowly but surely!
So what do I take from all this? Well the past 2 weeks I’ve been working out again and I’m getting ready to take everything to the next level (incorporating weightlifting into my workouts). I am also tracking my calories again! Even though I fell off the wagon and stopped working out for a long time 2 other important things ring very true
- I no longer smoke cigarettes! (that’s healthier)
- My diet choices have improved – I cant even say how much healthier I eat but lots of veggies, almost no oils for cooking – no sodas,and even very little to no butter
Now I’m ready to work out again. Get fit and get serious. I know I know Iv’e said it before…but 160 with muscle…here I come!
REBOOT 2014:
Current Weight 178
Goal Weight 160 w’ lean muscle
Watch out! 😉
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