Great Lakes Garrison & Base

5/24: 158/158/140
6/4: 158/153/140 (-5.0)
6/10: 158/151/140 (-2.0)
6/17: 158/150/140 (-1.0)
6/25: 158/152/140 (+2.0)

Slacked off on the workouts this week, and I've pinpointed the problem where every time I read "Muscle & Fitness," I end up readjusting my diet and eating more because I read something in there. I sabotage myself out of what works with conflicting information.

5/24: 158/158/140
6/4: 158/153/140 (-5.0)
6/10: 158/151/140 (-2.0)
6/17: 158/150/140 (-1.0)
6/25: 158/152/140 (+2.0)
7/2: 158/150.5/140 (-1.5)

Back on track. Helped being a recovery week and changing up the routine. Did a hardcore full-body weights routine Wednesday and still feeling it.

Funny thing about the home bathroom scale with body fat % reader. Last night before bed, it told me I weighed 152.5 and was at 16% BF (24.4 lbs. of non-lean mass). This morning, it read 150.5 and 19% (28.595 lbs. of non-lean mass). Yeah, it doesn't really work accurately!

That my belt is on the fourth notch is the indicator I'll take!

5/24: 158/158/140
6/4: 158/153/140 (-5.0)
6/10: 158/151/140 (-2.0)
6/17: 158/150/140 (-1.0)
6/25: 158/152/140 (+2.0)
7/2: 158/150.5/140 (-1.5)
7/8: 158/150.0/140 (-0.5)

Ooof... hello, plateau.

Back on the band wagon, I lost 20lbs this year. That's horrible! I sign up for a gym and a trainer once weekly for 6 months. They checked My BMI..... that was a joke. They dont care about my weight number, they said I might even gain weight. But it will be muscle. Their main focus is building muscle so it will burn the fat away. I guess will see what happens in 6 months.

So it's been a while since we've all checked in. How's everyone doing? In person, I can tell the difference with many of you and how hard you've worked, especially those of you whom I don't see very often.

Sure, we'll slack off here and there, but I think it's sometimes necessary just to get a little rest and rebuild momentum after charging hardcore for several weeks at a time. Plateaus can be really demotivating, and it's easy to throw in the towel and say "forget this!" Hell, I did it!

So for what I've been doing....

I've gotten back into my own swing of things with my customized workouts. Less on cardio and fat loss, and more concentration on bulk and mass gain. I've given myself about 6 weeks to add about 5 lbs. of lean mass (which will unfortunately come with some additional fat), after which I'll cut down that which I've gained. The calculations are tough, but I think I can manage.

In my new workouts, which I'm doing 3x/week, I do a full-body series of three sets of each exercise:

- Bicep curls
- Shoulder flys
- Bench press
- Weighted sit-ups
- Chin-ups
- Combo Squat+Calf-Raise+Shrugs
- Romanian Deadlifts

I'll also alternate the shoulder flys and bench press with shoulder press and chest flys to mix it up a little. The bicep curls are also sometimes replaced with standing rows.

But the plan I'm experimenting with is to start with a moderate weight, do as many as I can up to 10 or 12, then increase the weight and do as many as I can. For the third set, I'll increase the weight again and do as many as possible.

When I did this the first time, it revealed exactly how lazy I had been previously. I figured I topped out at 30-lb. dumbbells in each hand for bicep curls...only to find that I could do more when I used this increasing method. So now, for the curls, I'll do a 12-rep set at 30 lbs., then an 8 or 10 rep set at 35, and finish with 4 or 5 reps at 40.

Same theory with the other exercises.

My post-workout beverage is just a basic soy protein fruit smoothie, but with double the serving of protein powder for a total of 46g of protein. While whey protein is more bioavailable to the human body, my lactose intolerance can kick in at the wrong times, so I just stick to soy.

With the transition to afternoons I will be going back to the gym in 2 weeks once I get my sleeping pattern down!!

Dusting off my posts in the Fitness Center

Went back to WW a few weeks ago as I hadn't been following the plan as closely as I should have and the pounds magically started reappearing...funny how that works! Happy to say that the last two weeks have shown a smaller number on the scale and I'm now back within my Lifetime Membership range. I've set a new goal for myself which is now just over 6 pounds away...I can do this!

WW is chaning their plan and rolling out something brand new on November 29th. Going to have to wait for my meeting on December 4th to see what that means. I've heard it's still based on points but the makeup of those points could be different. Also heard a rumor that most fruits and veggies are free but you may get a higher point value to eat throughout the day. Totally changing the way I look at food I guess. We'll see!

Also started a weekly pilates class and I'm loving it! An hour of yoga/pilates on Saturday morning that is totally relaxing yet challenging at the same time.

So...my stats are now:

148/131.6/125

Hey there everyone, I just wanted to post here that at work I joined a wieghtloss team in preps for my skin tight black Mara outfit and so far I have lost 20 lbs!

Some tips and pointers I got from the challenge is taking flax seed oil and Cod Live oil are good things, drinking about 1/2 your body weight in Ounces of water, try to eat mostly whole foods and things that haven't been processed (the less ingredients the better), eat a small balance meal or snack every 3 hrs, do strength training before cardio, and you only really need 20 mins of intense cardio.

I plan to join an extreme weightloss challenge team and hope to lose another 20lbs, that is my end goal anyway.

Well at my best amount lost I was a bit over 50lbs. I am not going to tell you how much I put back on or how fast. All I will say is that since my wedding on 9/24/2010 I am down 12lbs. I have till may to get down to what I want and keep it that way.

The pop and pretty much everything good has been taken away by my health problems as of late. So I hope in the next 1.5 months to be back on track of things.

Hell I need to be down 10 more by mid Dec for a troop or I may not fit my vest!!

He remembered the date! Awwww....

Dropped another .2 lbs at last weeks weigh in

Picked up all the materials on the new improved WW plan. No longer taking calories, fiber, and fat to calculate the points value. New points values are comprised of protein, carbs, fiber and fat. All fruits are zero points and most veggies are zero points too! I'm really liking the new program - it's making me think a little more about the type of foods I'm eating. My daily points limit was increased as most food points changed. In the past, when given the option of a granola bar or banana, I'd opt for the granola just because it was easier (pre-packaged = easy snack). Points values used to be the same so it really didn't matter. Now the banana is zero points and the granola bar is 4. Obviously, I'm eating more fruits and veggies than I have in the past! I think overall I'm eating healthier! First official weigh in on the new plan is Saturday so we'll see how it goes!

down 20 since the wedding.

I was bad. I'll admit it. I hit my weight loss goal and pretty much went back to my bad habits. Bad me. I put back 15 pounds (half of what I lost). Ugh!! So with the new year, I am going renew my good habits. I want to look sexy and slim when Humper and I go to Jamaica in 2012.

So the plan is to loose 35 pounds. No hard deadline for it, but I want to have the same kind of weight loss as last year, so planning to hit that early summer if at all possible.

01-03-11: 175/175/140 (start)

You know what to do and how to do it, so you'll get there Besides, we gotta have that pool party at your apartment complex this summer

I also slacked off and drank way heavily through the holidays, so I have no good excuses either. But, ignoring the last week of December and picking back up again, I'll post my weigh-in and BF% on Friday.

So the first week went well. I lost 1.5 lbs!! Not too bad considering the alcohol calories I drank over the weekend.

Also signed up for a free class at the gym. Going to get a trainer to help work out a gym schedule of what I should be working on.

01-03-11: 175/175/140 (start)
01-10-11: 175/173.5/140 (-1.5)

I really need to get back to working on this weight thing!

It's never too late!

01-03-11: 175/175/140 (start)
01-10-11: 175/173.5/140 (-1.5)
01-17-11: 175/173/140 (-.5)

Only a half pound this week. I am sure it had to do with my portion sizes over the weekend. I do great all week, but then drop the ball over the weekends. I'll have to have better self control.

Yep, I forgot to post last week, so here's my catch-up:

1/7: 160/159/140 (-1.0) (BF% 21)
1/14: 160/156.5/140 (-2.5) (BF% 20)

1/7: 160/159/140 (-1.0) (BF% 21)
1/14: 160/156.5/140 (-2.5) (BF% 20)
1/22: 160/156.5/140 (0) (BF% 21)

This past week was all sorts of messed-up, from a late-night workout Tuesday to visitation for a friend's dad who passed away the previous weekend, then hanging out with him the next night to make sure he wouldn't be alone and dwelling on it for too much.

I'm surprised that I hadn't gained, actually, so I'll take that small victory, but I have to work a bit harder. This week is my change-up week for workouts (plus I have to get back into the habit of going to bed at a reasonable hour).