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jondspen

Start Weight:	(15 Jun 11) 180.0 lb
Current Weight:	(11 May 12) 168.0 lb
Goal Weight:	165.0 lb

following: jondspen's own diet
performance: losing 2.6 lb a week

40 y/o former Marine. Got out in '98, went back to college and was a single parent. Every year, add pound here, a half pound there, and while I did quit smoking in 2001, that also added to the weight creeping up. Now that kids are more self-sufficient, time is not nearly as tight. Been in and out of exercise since the military, but either school, work, or injuries always seemed to stop me from sticking with it.

In 2011, I decided to try and get back to 165 before the end of the year. Hit my goal in August, then a motorcycle wreck (two broke arms and both legs ran over) caused me to gain some back. Finally over the surgeries, so starting back on my program. Pushing for a marathon around end of 2012, and hopefully the Ironman in the next 2-3 yrs.

FatSecret member since: 15 Jun 11

jondspen's Weight History

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jondspen's latest member challenges

Join the Morning Mile Club

status:	Completed
ended:	04 Jun 12
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225

Run/Walk 12lb Weight Loss Challenge

status:	Completed
ended:	15 Apr 12
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jondspen's cookbook

cals: 288kcal | fat: 8.16g | carbs: 50.94g | prot: 4.63g

Banana Nut Bread

Delicious banana bread with optional nuts that's so versatile.

cals: 342kcal | fat: 6.57g | carbs: 47.80g | prot: 23.61g

Red Beans & Rice

Traditional red beans and rice recipe with bacon but with turkey breast instead of sausage.

cals: 132kcal | fat: 5.50g | carbs: 19.35g | prot: 2.13g

Strawberry Cream Cheese Cupcakes

Berries and cream cheese provide the wow in simply delicious cupcakes.

cals: 92kcal | fat: 2.36g | carbs: 15.89g | prot: 2.89g

Pretzel Bread

Highly addictive and oh so delicious, pretzel bread.

cals: 206kcal | fat: 0.46g | carbs: 41.70g | prot: 4.84g

Beer Bread II

Easy no-kneed, no-rise, beer bread.

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jondspen's latest posts

Strength/Cardio Marine Special Forces Workout
Ughhh...Sun Gods! Smile

Glad they are on the long card version. This routine will have your shoulders screaming alone!

posted 31 Jan 2012, 08:43

Strength/Cardio Marine Special Forces Workout
Thought I would share this with all. These two routines are used by Marine Corps Special Forces, or even just Marines deployed on ships. Being on ship or a submarine, it's hard to get a 3 mile track to run on, or keep a fully stocked weight gym. This is used to keep upper/core/lower body strength and also cardio while deployed for months at a time.

I would recommend this to anyone wanting a 30 min routine (short card) that hits everything. The long card is 1-1.5 hours...if you can do it!

Original posting is at (both long and short cards):
http://www.socnet.com/showthread.php?t=75353

Exercises are R repitions, for a count of C.

Example: 10-4 count push-ups (starting in up position)
Count 1 - lower down
Count 2 - push up
Count 3 - lower down
Repitition (1) - Count 4 - push up

Repeat 1,2,3,(2); 1,2,3,(3)...1,2,3,(10)

I have put together some descriptions of the short card exercises if you don't know what they are. Also, be sure to google them since most have a video demo online.

FORCE RECON SHORT CARD
* Side Straddle Hops 30-4 (jumping jacks)
* Push Ups 20-4
* Chest Press Flings 10-4 (same as press, press, fling or barrel huggers)
* Squats 30-4
* Cherry Pickers 10-4 (feet apart, bend at waist and touch ground at shoulders, ground on toe line, heal line, and then behind butt)
* Lunges 30-4
* Push Ups 20-4
* Chest Press Flings 10-4
* Flutter Kicks 100-4 (on back doing a swim kick)
* Hello Dollies 25-4 (on back opening legs to side like scissors)
* Half Jacks 30-4 (jumping jacks but arms only come to shoulder height)
* Star Jumpers 20-2 (squat and touch ankles, then jump up like a jumping jack)
* 12 Count B-builders 20 (Google 'exercise 8 count bodybuilder'. Just add in an extra pushup and scissor kick out to the side.)
* UDT Flutter Kicks 20-4 (same as flutter kicks, but on stomach this time)
* Leg Lifts 20-2 (flutter kicks, but both legs come up and down together)
* Hello Dollies 25-4
* Dirty Dogs 15-4 (like a male dog hiking it's leg)
* Squats 30-4
* Push Ups 20-4
* Chest Press Flings 10-4
* Mountain Climbers 20-4 (in a pushup position, but alternate 'runnin' by bringing feet below the waist...google for a demo)

posted 30 Jan 2012, 13:05

Insanity?
I looked into buying it, read the reviews, and opted not to. I do have friends/co-workers that have it. Some like it, some don't. 'Muscle confusion' is a gimick to sell the product. You will get results if you do the program, but doing ANY high impact WO 6 days a week for 1+ hours every day will give you results.

For me personally, I do better going to a gym (there is one at my job, so I go during lunch). Doing a WO at home, it is just too empting to turn on the TV and veg on the couch instead.

IF you like working out at home, and IF you like doing DVD workouts, and IF you need a structured program to follow....this is for you and will get you results.

Otherwise, if you're looking for a good strength/cardio routine, want to save $100+ bucks, and don't mind a little repitition, check out the Force Recon Short Card (http://www.socnet.com/showthread.php?t=75353). There is also a long card version....but the short is a beast in itself. Very Happy

posted 30 Jan 2012, 12:34

Better to work out at night/morning?
It is better to workout in the morning b/c you get a metabolism boost that runs all day.

However the BEST time to workout is whenever you feel up to it and have the time!

posted 24 Jan 2012, 15:34

1200 Calories written in STONE , What's with that?
You might want to read this...

http://correct-weight-loss.net/2011/04/26/healthy-weight-loss-per-week/

From my math, you are avering about 2.4 lbs per week, which is right in the recommended zone. So what you're doing seems to be working well.

I disagree with the 'starvation mode myth', that you won't lose weight (check out the results at http://fattyfightsback.blogspot.com/2009/03/mtyhbusters-starvation-mode.html), but your metabolism does slow down...ALOT. That is the key, because when you hit your target weight, start eating a bit more to just maintain, you will need to be careful because weight gain is very possible.

My research shows that 1200 is a minimum MOST should keep too, mainly to make sure you get the RDA and don't suffer nutrient deficiency problems. However, each person is different, and size/age does make a difference, as well as if you are supplementing with a high quality vitamin that is fully digested.

posted 24 Jan 2012, 13:17

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jondspen's journal

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31 January 2012

Wasn't on my game today. Only ran a mile, elliptical was slow, and right knee started to hurt some. In the 3rd week of back training, so taking it easy ...

on diet jondspen's own diet

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28 January 2012

Hydrated, ran 3+ miles, weighted in at home on digital scales.

on diet jondspen's own diet losing 0.4 lb a week

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jondspen's Recent Food & Exercise

	1 serving banana nut muffin
	1 serving turkey wrap
	2 servings breakfast burrito
	Desk Work
	Running - 6/mph
	Desk Work

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