145 down, 100 to go

My greatest hindrance has been me. Going to fast, to quickly, too much intensity. Two rotator cuff repairs, cycling too fast around a corner, the other was Crossfit, which my Orthopedist has officially banned me. The other danger is the "Well being" effect. About 3 months into getting really serious, I start feeling a whole lot better. Eating healthier, exercising, you don't have as much pain to move around, don't get winded from just walking.

This time I found a Coach to help me keep accountable and fine tune my plan. See, if you don't plan, you plan to fail.

To understand the nature of something physical you want to change, you focus on inputs, processes, and outputs.

Food Logging, everyday, every meal, every thing you put in your mouth to eat or drink. Food Logging does two things. It forces us to be more "Present" when we eat. It forces us to be honest with ourselves. Cheating logging food is kind of silly, I've done it. Get over yourself, your not perfect.

My plan had four parts, and a few sub parts. These four things were the small commitments that I wrote down! Write it, Read it (daily outloud), Revise it. Repeat.

1. Take a walk for 10 minutes, 6 x's per week.

2. Start Planning Meals - think about what you need - buy fresh if you can.

3. Eating consistently, and the right calorie composition for your body. Most people can get close, if you need help setting a Calorie Intake goal and composition of fat, protein, carbs, and sugar that fits your age, sex, body shape, lots of factors. There are people who know this stuff pretty good.

4. Weigh-in weekly

That's it in a nutshell, it's slightly more complex. But not too much.

Not everyone may be a fan of your change. Don't be surprised if your desire to change, causes a bit of friction with significant others.

Any questions. I'm usually logging away at once a day!

F

Love weeks when you do everything right and gain 6 lbs. Workout time and intensity increasing. Hitting calorie and marcos. Minor virus last week. Think this is a set point. Down another pants size, that’s 6 sizes in three months. Let’s see what happens next week

Down 6.8lbs for the week.

Starting: 485 lbs 11/2007
Last Week : 348.6
Current: 341 lbs
Next Goal: 330 lbs
Target: 250 lbs