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bigbassbrent's Journal

 
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24 July 2014

The beginning of July marked the end of my major weight loss endeavor. I finished just shy of 50 pounds lost. I am now in the process of achieving the rest of my goals, which are to build more muscle and continue to drop body fat. Over the past month my focus has been shifting away from weight loss and more towards weight training and overall fitness.

I wanted to list the things that I think contributed to me meeting my weight loss goals in hopes that it may help someone else. And please remember, this is what has worked for ME, your mileage will vary. I will post one tip per weekday.

Tip 1 of 25. Do not “diet”. Diets do not work. Change your lifestyle today, forever. Choose to eat healthy and do it. The desire to change your lifestyle needs to come from deep within and be very strong. If you just look in the mirror and think, “gosh I’m fat, I want to change that” but do nothing more than start a “diet”, you will most likely fail. Find what motivates you, (for me it was preventing diabetes) then make the necessary lifestyle changes to reach your goals. Doing this will prolong and improve the quality of your life. You deserve this.

18 July 2014

Weigh-in: 170.6 lb lost so far: 4.4 lb still to go: 0 lb Diet followed reasonably well
   (2 comments) losing 1.6 lb a week

11 July 2014

Everything has been going as planned for the past three weeks. I am feeling good and well rested these days.

172.2 lbs - up .2 lbs
104/69 Blood Pressure
63 Pulse
105 Blood Glucose (I would like to see this lower. I think it’s just going to take some time)
Body Fat Caliper Readings - 11mm, 18mm, 7mm = 12%

For the past three weeks I have been targeting 2650 calories trying to find my maintenance calories. Each week I gained .2 lbs. I ate over 2650 calories several days during this time and still only gained .2 lbs each week. I am going to up the calories to 2700 and try not to go over next week and see where I end up. My guess is that I will still need to add some calories as the intensity of my workout program increases over the next month. I will deal with that later.

At the beginning of the week the wife and I started the Strong Lifts 5x5 workout program. I am so proud of her! She is doing awesome and putting forth a ton of effort!!! Strong Lifts 5x5 is a popular 12 week structured program. Right now it is pretty easy because the weights are fairly light. This won’t last though since we must add weight with each workout. My goal on this program is to get stronger and increase my max for the three major lifts. (Bench Press, Squat and Deadlift) At the end of the 12 weeks I hope to see my bench climb from 165 to at least 190 for one rep max. I would like to go from 155lbs to 250lbs for squats and from 255lbs to over 325lbs for deadlift. Exercise isn’t very fun unless you have reasonable goals to smash, which is what I plan on doing!

I hope everyone is doing well.
Weigh-in: 172.2 lb lost so far: 2.8 lb still to go: 0 lb Diet followed reasonably well
   (2 comments) gaining 0.2 lb a week

04 July 2014

Weigh-in: 172.0 lb lost so far: 3.0 lb still to go: 0 lb Diet followed reasonably well
   (4 comments) gaining 1.8 lb a week

30 June 2014

Here we go! What a great eating weekend. I had pizza Friday night (one of my planned cheat meals) and it was awesome. I have not had pizza for over 8 months. Whoo hoooo! It was accompanied by heartburn and some rumbling in my gut but overall, it was still so worth it. I ate almost 3000 calories Fri, Sat and Sun. My target was 2650. I went over but I am not worried. I am experimenting with what it takes to gain some weight. Friday I weighted 170.2. This morning I was at 172.2. I plan to stick to the 2650 number for the rest of this week and see what happens. I hope to be at 172 something this Friday when I weigh in.

I worked legs hard on Saturday. I am still sore since I had taken two weeks off prior to this workout. It was a good session. I didn’t go for max weight because I wanted to take it easy on my recovering back. I squatted a total of 5625 pounds. Not all at once of course, it took 55 reps to get it done.

I found out that I have a lot of mobility issues with my chest, arms and shoulders. Because of all the tension, my arms continue to go numb when I do back squats. I can’t get my elbows high enough to do proper form front squats or power cleans either. This week I plan to look for mobility drills to help with upper body mobility. Apparently, years of bad posture will cause these types problems. With this in mind I have been very conscious of my posture over the past few weeks. I try to walk as if someone has a string in the center of my head and is pulling it upwards all the time. Then when doing that, I focus on keeping my shoulders back and down which forces the chest up and out. It’s going to take a while to retrain myself on good posture. It’s so easy to fall back on what you are used to.


I hope everyone has a great week which is full of accomplishments.

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