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Still dropping pounds. Only down .4 pounds this weigh-in, however, keeping it in perspective, I'm still down 6.2 pounds in 8 days. My body fat percentage held steady at 16.6% today, which is down .9 percent in 5 days. That body fat percentage puts me in the "FITNESS" body fat range for men on the ACE Body Fat Percent Chart and solidly in the "LEAN" range for men in my age group on the Jackson and Pollock Body Fat Percentage Chart. All in all, I'm happy with the direction that my diet and exercise modifications are heading so far. I will, of course, continue to monitor and adjust as needed. Now that I'm so close to achieving the goals that I set for myself when I started this journey (32" waist, lose 155 pounds, body fat under 17.5%), I need to solidify some new goals. I'm giving it some consideration, but I think that a 13% body fat percentage for starters may be a good one, and then I may have to figure out a chest size and bicep size that I would like to strive toward. I have the personality type that does well when there is a specific goal to work toward, but tend to slide when I'm not trying to accomplish a set task. Some of the things that I've put on the calendar to keep me motivated for 2014 include:
- I'll be running the "Texas Warrior Dash" this March
- I'm going to compete in the "Alpha Warrior" in May
- My daughter and I are hiking the Grand Canyon June 9th thru 11th.
- I'm going to get my NITROX cert for scuba so I can start wreck diving this summer.
That should be enough to keep me going through the end of the summer, anyway.
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190.4 lb
Lost so far: 139.6 lb.
Still to go: 0.5 lb.
Diet followed 100%.
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Diet Calendar Entries for 16 January 2014:
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822 kcal
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Fat: 21.74g | Prot: 129.84g | Carb: 38.73g.
Breakfast: GNC Total Lean CLA Soft Chew, GNC Fish Oil 1000, GNC Chewable C 100, GNC DHA 600, GNC Vitamin B-12 2500 MCG Soft Chew, Starbucks Sugar Free Vanilla Syrup, Coffee. Lunch: Marquis Nutra Foods Chia Seeds - Black Organic, Marketside Organic Baby Spinach (Walmart), Tyson Foods Trimmed and Ready Chicken Breast Strips, Applegate Farms Smoked Turkey Breast, Lettuce, Red Tomatoes, Summer Squash (Crookneck and Straightneck), Broccoli Flower Clusters. Dinner: Prime Time Sweet Mini Peppers, Wal-Mart Pork Sirloin Boneless Chops Thin, Wal-Mart Extra Lean Ground Beef 96/4, Beef Brisket (Flat Half, Lean Only, Trimmed to 1/8" Fat, Choice Grade). Snacks/Other: Cellucor BCAA. more...
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3748 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 1 hour and 20 minutes, Calisthenics (light, e.g. home exercise) - 42 minutes, Walking w/ 60 lb weight - Runtastic - 1 hour and 27 minutes, Wii Fit Plus - 43 minutes, Stair Master - 45 minutes, Sleeping - 6 hours, Resting - 13 hours and 3 minutes. more...
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losing 0.6 lb a week
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 Comments
17 Jan 14 by member: Betsy1962
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What a fantastic plan TX! you're in the zone for sure and i can see you like to map your way and do calculations...i hate working out the math but i follow what you do, if you don't mind. Thank you for sharing cos it makes my day! When i'm at a loss what to eat, i look at your food diary for ideas and when i'm at a loss for activities i look at your workouts! I don't have Wii or stairmaster but i have gone on the treadmill so far at the gym and made friends with a particular treadmill which has alot of various workouts. I was used to road running and anything on Treadmill was blah to me. This morning tried to run/walk but the run part is still really painful as i sustained an injury in my left foot.You have some really good things to look out for in 2014 and i love the names of the races coming up soon!Wow just checked the Texas warrior dash - 12 daring obstacles and the Alpha warrior also with obstacles... omg would love to come and cheer! go, go go man!ps how do you train for the ropes obstacles etc, even better how do you train for these competitions? you've got me thinking of taking the challenge, not this year but maybe 2015!
17 Jan 14 by member: Jenfar
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Congrats on the loss and OMG you are going to have a fantastic time the rest of the year! I envy you ... hope I can be this fit by next year. Go TX GO!
17 Jan 14 by member: Mom2Boxers
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Thanks for the encouragement everyone. As for the training, I'll actually do a lot of training at the playground. The park in a nearby town has a lot of equipment that will work as small scale versions of the events. The rest of it is really just working on strength, speed & flexibility. The hardest thing for me will be the Alpha Warrior, since it relies so very much upon upper body conditioning. I don't expect to fare particularly well this year, but with another year of conditioning, I should be able to hold my own in 2015.
17 Jan 14 by member: TXSnowman
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That is so cool TX, Great job and keep it up.
17 Jan 14 by member: Tammytink69
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You're on fire sir. I'm headed to Dallas for a run on Feb. 22, I think its called the superhero run? I have some co workers that run with me down there. Great Goal setting, Make sure you take a minute and plan a reward for attaining these goals before moving on to the next ones. When you head to the Grand Canyon, I would highly recommend riding the mules down as well. Now that your under 200lbs your eligible, did it and it was a great experience. Thanks for the motivation TX.
17 Jan 14 by member: Tim Huffman
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So Tim, i also checked out the superhero run! what are you? a mudder, spartan or warrior? what distance are you going for? Good luck guys! what lovely challenges! .....and when i am planning my next trip I'll ask about the Grand Canyon..best time to go etc from your experiences. I was planning it for last September until i had a spinal injury and had to stay put!
17 Jan 14 by member: Jenfar
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LOL Jenfar! I would have to say I'm a Mudder with the will of a Spartan and the heart of a Warrior (jk). These things are fun, last year we did the March Mud Run in the Dallas area and made a lot of good memories. It was suprising to me how encouraging everyone was toward each other.
17 Jan 14 by member: Tim Huffman
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Hehe, well described Tim! Tx where do you go wreck diving, if i may ask? I'm surrounded with water and good scuba dive schools...people from all over the world come here...and scuba has been on my to do list....Well I will make some other attempts to run but if my foot still misbehaves and is painful,this will be a good option!
17 Jan 14 by member: Jenfar
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You should definitely make scuba a priority. I find it just amazing. I've not been wreck diving yet. I only have an open water certification. Over the years, I dove off the Pacific coast of San Diego, in the Gulf Coast off of Texas, and in the Caribbean in Mexico & Belize. However, the gulf coast of Texas has a fairly new ship that was sunk on purpose along with some very cool reefs. My main interest is in diving off of the Florida Keys and Charleston, SC. My son and his family live outside Charleston and I'm told that its a Mecca for wreck diving. I really hope that I get to dive in 2014, but I also need to be in the Rockies some over the summer. I need to do some scouting and prep work for Elk season. I have a remarkably good chance at drawing an elk tag for this fall, due to the large number of bonus points that I've accumulated. Much of the rest of September and October I'll actually be operating a couple of elk hunting camps in the mountains of New Mexico.
17 Jan 14 by member: TXSnowman
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FaNTaStiC TX!!! You have come such a long way in a very short time!!! Very insperational!! Congrats and I look forward to seeing you reach your new goals!!
17 Jan 14 by member: KNuccio
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Thank you so much KNuccio.
17 Jan 14 by member: TXSnowman
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I love your handle. What is a Texas snowman? I know what Canadian snowman looks like but what does a Texas snowman look like. I wanted to ask you how you personalize your exercise activities on your exercise log. I've only been recording activities that are on the FS data base and approximating my activities to those that they have listed. I'd like to be more specific. Is there some way of adding your own specific exercise and activity?
17 Jan 14 by member: egdw
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egdw,
I'm from Colorado and love hiking the Rockies in summer and winter both. I'm also an avid skier. So when I moved to Texas 5 years ago, and had to pick a handle, TXSnowman just popped into my head. As for the exercise, you can enter any exercise you like as long as you know the number of calories burned and the time you spent doing it. When you go to enter the exercise in FS, choose "OTHER". It will ask you to enter the name of what exercise you did, the Kcals & the duration. That's all there is to it.
17 Jan 14 by member: TXSnowman
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Instead of chest/bicep size, why not consider strength goals? Stronger trumps bigger, in my humblest of opinions. You'll need it for those crazyass races - super fun goals btw
17 Jan 14 by member: ennaejay
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Building some upper body mass is just one of the things on my bucket list. My hope is that strength will come with size because to build the mass, I'll have to do a lot of resistance training. I've always had good lower body strength, but never had any luck developing my chest, shoulders, back, or biceps. I think this would be a good time to try. I'm already at the best level I've ever been at for core/ab workouts, and near my best on weights. Just gives me something objective to aim for to keep me fired up about training!
17 Jan 14 by member: TXSnowman
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