Great Lakes Garrison & Base

Good job to everyone!!

I have not been working out as of late. Had some family things to take care of as most of you know, and my work schedule has changed about 23434230948 times in the last 4 weeks soooooooooo....

My starting weight was 249lbs. I am now down to 206lbs. I will be focusing on cardio for the next 3 weeks to help with the "giggle factor" and then onto my 10 week workout plan. And the daily burpees as well.

Way to go..I know how hard it is and that sort of weight loss means you were truly committed. It's even harder when things like work change etc. I know I personally have such a hard time exercising on the days I work. I do 10 hour shifts at the hospital and just have a hard time fitting everything in (family, dinner, relaxation time, gaming time, kids homework, etc, etc, etc).

At any rate, kudos to you! Makes me motivated to keep at it as my end goal is just around what you lost.

May 21

• 2.6 mile run
• Bicep dumbbell curls: 10@30 x2
• Bench press: 10@155 x2
• Dumbbell delt fly: 10@35 x2
• Bent-over dumbbell row: 10@55 x2
• Dumbbell overhead press: 10@40 x2

May 23

• 4 miles (3.5 run, .25 mile walk each way to and from home)
• Dumbbell bent-over rows: 10@55 x3
• Dumbbell OH press: 13@40, 10@40 x2
• Bosu-ball one-legged push-ups: 10 per leg, 2x
• Delt flys: 10@35 x2, 8@40

Looked around at the equipment lying about in the gym today and caught sight of the bosu. I flipped it ball-side down and, laying my towel on the flat surface so as to not completely gunk it up with my sweat, did one-legged push-ups while trying to keep my balance. 10 with each leg, 2 sets for a total of 40 one-legged push-ups on the bosu.

May 28

• 0.5 miles walked
• Pull-ups: 12@+7, 10@+7, 8@+7*
• Deadlifts: 6@225 x3 (up 10 lbs. from last week)
• Dumbbell Bent-over Row: 10@55 x3
• Dumbbell Overhead Press: 15@40, 12@40, 10@40
• Leg press: 15@320, 15@330, 12@340
• Dumbbell Delt flys: 10@40 x2, 8@40

* the +7 plate is 24 lbs., so I'm improving by 6 lbs. on the assisted pull-up.

May 29
4.45 mile run
Time: 40:30
Avg speed: 6.6 mph
Avg pace: 9:06 min/mile

5/30

• Pull-ups: 11@+7, 8@+7, 8@+7
• Dips: 20@+7, 15@+7, 10@+7
• Dumbbell Bent-over rows: 8@55 x3
• Bosu push-ups: 40, 17
• Chest fly: 6@110, 10@90 x2
• One-arm rows: 15@60, 8@70 x2

5/31
0.5 mile warm-up walk

2 miles run
Time: 15:07
Avg Speed: 8 mph
Avg Pace: 7:28 min/mi

Dodge Park 5K, Sterling Heights, MI
3.25 miles
Time: 25:14 (new PR!)
Avg. Speed: 7.7 mph
Avg. Pace: 7:46 min/mi

6.3 mile run
Time: 58:32
Avg. Speed: 6.5 mph
Avg. Pace: 9:17

Gratz on the record. Way to keep things going. Had a couple of bad eating days which I knew were coming (Tiger game day and my son's bday party).

My weight loss has slowed but my inches continue to go down which is a good thing and proving the whole "muscle weights more than fat" scenario. Felt very good in the flight suit throughout the Tiger game. Was nice not being referred to as "Porkins" a single time.

I think I'm going to ramp things up a bit however and drop my calorie intake about 250 for a couple weeks. I've been doing 1500 calories along with 4 days of working out. Going to hit 1250 and up the workouts to 5 a day for 2 weeks. Should confuse my body a bit and then I'll go back to original routine. I'll let you know how it works.

Should have my measurement request from Ladysewforus soon and I want to get a couple more inches off before that time.

Keep it going everyone! You can do it.

Dankelzaga wrote:I think I'm going to ramp things up a bit however and drop my calorie intake about 250 for a couple weeks. I've been doing 1500 calories along with 4 days of working out. Going to hit 1250 and up the workouts to 5 a day for 2 weeks. Should confuse my body a bit and then I'll go back to original routine. I'll let you know how it works.

That's WAY too low, dude. 1500 is the minimum for adult males to maintain autonomic functions, or base metabolic rate (and that's WITHOUT any activity, even waking up in the morning). 1200 for adult women. If you move at all, you need more than that. If you've noticed your weight loss stalling, it's because you may have been undereating at 1500 calories, and your metabolism has slowed to compensate.

I don't know how tall you are or what you weigh now, but everyone should start by checking BMR first:
http://www.bmi-calculator.net/bmr-calculator/

Then comparing it to an approximated burn with regular activity (don't include exercise routines that aren't part of the norm; just your average day):
http://calorieneedscalculator.com/
http://nutritiondata.self.com/tools/calories-burned

and take the average of the two results from the above sites. Typically, your caloric intake should be about 300-500 calories less than your average daily burn, but above your BMR, in order to target a weight-loss rate of about 1-2 lbs. per week, maximum.

For me, my BMR is 1600. Since I work a desk job, my sedentary lifestyle burns about 2100 calories a day. So if my intake is about 1800, I should be doing fine, and slowly losing maybe a lb. a week at at the most.

But, I work out regularly, so I actually burn closer to 2400 - 2800 a day, and my food intake is more like 2200 calories. It's unsafe to attempt to lose any more than 2 lbs. a week.

If you've stalled in your weight-loss at 1500 calories, you are most likely undereating already (or, as you mentioned in an earlier post, eating foods that may not always be the best choices). Decreasing your calorie intake further AND increasing your physical activity is very dangerous and generally does not result in safe, healthy weight-loss.

6/5
1 mile, walk/run

• Bench press: 10@165 x3, 7@175
• DBOR: 10@60 x3
• Pull-ups: 8@+6, 7@+6, 8@+6
• DOHP: 8@45 x3

Thanks for the advice! I just started using an app and website that I'm really enjoying. It's called Myfitnesspal. Also has apps and such.
As you mentioned, I was likely eating too little. I tended to eat plenty of protein but from what I'm calculating use that site and the things you mentioned, I need to be around 2200 calories a day at a minimum (I work in a hospital all day on my fee for 10 hour shifts).

I really like the myfitness site as 1. its free 2. It does a good job of listing your calories and is easy to use. I'm amazed that it really has every single item you could possibly imagine eating on there. Seems very accurate

At any rate, thanks again for the tips.

Another day down.

6.54 mile run
Time: 1:04:18
Avg Speed: 6.1 mph
Avg Pace: 9:50

82° and sunny

I walked various portions due to the heat. Kept the pace nice and easy, and also carried my Fuel Belt with me, though now I know I need to use all four bottles and not just two.

7.12 mile run
Time: 1:07:11
Avg. Speed: 6.4 mph
Avg. Pace: 9:26

81° and cloudy

Walked a few stretches again.

Another day in the books. Gets easier every day. 2 Mile run today to the lake..swam laps in interval sprints for 20 minutes..then ran home with some pushup, crunches, mountain climber intervals along the way. Felt good.

Looking forward to my next weigh in.

2 miles
15:15
Avg Speed: 8.0 mph
Avg Pace: 7:27

8.08 miles
1:16:59
Avg. Speed: 6.3 mph
Avg. Pace: 9:32

Sticking with things nicely here. Have gotten into a very good routine of hitting the eliptical machine for a minimum of 30 minutes with some added strength training to boot.

Starting weight Feb 9th was 243

Today I hit 210 and I still fee like I'm going strong and not tired of the whole thing.

Ordered my biker scout soft goods today..was actually exciting taking the measurements.

First post-baby run:

2.23 miles
Time: 16:23
Avg Pace: 7:23
Avg Speed: 8.1 mph

Catching up on my logs:

7/12: walked 3.4 miles with the boy in the stroller, then another 7 run/walk combo later in the day

7/20:
9.0 miles
Time: 1:28:30
Avg. Pace: 9:49
Avg. Speed: 6.1 mph

7/28:
Warrior Dash
3.25 miles, estimated 39:40 since my chip apparently didn't get picked up by the sensors

7/31: 3.5 miles

8/1:
5 miles
44:31
6.8 mph
8:53 min/mi

8/2
1.5 mile fartlek run

8/3
3 miles