188 this morning. That's 20 lbs down in four months. Probably the healthiest and most personally significant weight loss I've ever accomplished because this time there were no external factors pushing me to do it (such as Drill Instructors, living on Ship or in 130-degree deserts)- this time it was all ME changing my diet and exercising a ton. Pretty easy plan really:
(~7 days a week)
Breakfast
Bagel or English muffin or bowl of cereal
diet coke
morning snack
32oz Fruit smoothie
32oz water or crystal light
power bar
diet coke
lunch
Tuna Pack
Trail mix or powerbar or beef jerky
32oz water
diet coke
afternoon snack
bag o chips
32oz water or crystal light
diet coke
dinner
1.5 portions of whatever we're having
1.3 childrens portions of whatever we're having
diet coke
before bed
32oz water or crystal light
As you may have guessed, I pee about 37 times a day.
----combined with the following PT------------
(mostly done during 2 hr lunch break)
Mon: Long swim 2-3K yards in pool
Tuesday: 20 Mile interval(fast/flat) bike, occasionally followed with 2-4 mile run
wednesday: Long Run. have ranged from 8-13 miles thus far, hoping to get up to 15-16... always at lunchtime- heat of the day!
thursday: 15-20 miles bike, Hill climbs Occasionally followed by run or 8-10 mile flat bike
Friday: Run/swim/run- run to the beach (2.5 miles) swim 1000 meters, run back (2.5 miles more)
saturday: 40-60 mile bike, occasionally followed by 4-6 mile run
sunday: play xbox 360 as much as wife allows.
Now that's the ideal week. I haven't actually accomplished this to 100% yet, I would guess in the average week I stick to this 70-80% or so.
So that's it. It's resulted in a little over a pound a week in weight loss.
I'm pretty close to the best shape of my life, I would guess. I've weighed less, had lower body fat, but I was also a smoker and heavier drinker (when given the option).
May is going to be a tough month in a lot of respects, I have a huge event that I'm running at work, and then follow that up with Triathlons: the MAG-24 sprint on May 10th, the Honolulu (olympic) Triathlon 18th and of course the Half Ironman on the 31st.
I'd have to say if I can finish this month strong it'll be pretty cool. I might even get stoked.
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4 comments:
you'd lose more if you got off the poison...i.e. Diet Coke. that shit hinders weight loss, and rots the brain.
steve is really stuck on the diet coke rant. hope you are well stocked for the party. where's the store you talked about? I've been looking around here for it, no stickers or t-shirts so far.
you should be doing a lot of stoking, since you stoked 4 times in just one sprint triathlon...since you're doing a much greater distance and several events, i expect at least 28 stokings.
did you get the Garmin for going under 190?
No... you know everyone who has one hates it! I got some rudy project shades instead. I'm totally off my plan for self-reward.
Oh, and I haven't been ignoring you,just super busy this week. should be better soon...
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