Alright guys its been another week of brutal morning workouts and evening runs and rides! I am feeling good and more importantly there is NO knee pain. My brother in law is a Chiropractor and he mentioned a few months ago that it may be tendinitis and I needed to stop activity and ice it. Well I did what he said and the pain is gone. I have also lost almost 40 pounds since the injury so I think the rest, ice and weight loss have all contributed to the health of my knee. I need to make sure I don't go too hard to0 early to make sure that it stays that way. I still regularly ice my knees after runs as a precaution, so I am hoping I am in the clear.
I managed to get several training runs in this week and had my first training bike ride. I was really excited to run my fastest mile since I have been training. I then followed the next mile up with another mile under 12:00 minutes! I am really hoping to get my average down to about 9 minutes before the Tri. I have managed to run about 6 miles so far this week, biked 5.5 miles, and swam 1500 meters. I have another ride this afternoon and will probably try to stretch that one out to about 10 miles. I am also running a trial 5k tomorrow morning to establish a baseline time to work against. So for the week I will be over 24 miles of total distance! On to the numbers!!!
So now that I have got the good news out of the way, here is the bad. After all that I did this week. 3 days of lifting and almost 12 miles covered, I lost a whole .6 pounds! That's right, I basically lost nothing this week. Last week 230, current weight 229.4. Total lost 60.6 pounds. I cant explain it. I have been diligent with my diet and have been keeping under my calorie counts every day. I also have been using my low carb, low sugar protein after workouts. I know I have been getting at least 500-1000 calories a day of deficit. That should equate to 1-2.5 pounds of weight loss. I have heard that the first couple of weeks of a weight training program that you may gain weight as you develop more muscle which is heavier than fat. I am not sure how much I buy into that, but I will just keep doing my thing and increasing my miles. Eventually it will have to come off, right????
So I am seriously considering changing my Tri to a Dual. Instead of swimming you run, then bike, then run. I haven't fully decided that yet and will still try to keep my swim sessions. I just don't know how excited I am to swim in a pack and get kicked and or elbowed. I also think I may be slightly allergic to chlorine. I feel sick, my head hurts and I get all congested after swimming in the pool at the Y. I definitely don't want to keep swimming if it makes me feel ill.
Til next week guys, keep on moving!
Friday, June 24, 2011
Friday, June 17, 2011
06/18/2011 Week 35 Beasting with Bryan!
What a week! This was my first full week of strength training and I am sore! I am feeling muscles I forgot I had. A big shout out to my workout partner/trainer Brian Boykin! He is a complete beast in the weight room and is destroying me every workout. It really makes a difference to have someone to workout with. It keeps you more focused and I think we push each other to work harder. It also helps me to not hit the snooze button at 6am, because I know he will be there. I don't want to be a lazy guy and leave Brian hanging at the gym. Besides the strength training I also started my sprint triathlon training program. http://www.ytriseries.com/register/race-7/ I am doing the couch to 5k running program and met with the swimming director at the Y to develop a swimming plan. I am getting my bike this weekend and will start road training next week. I want to compete in the series next season. So needless to say between workouts, work and family my schedule is packed!!! Here is a sampling of my weeks until August 27th:
Monday: AM: Chest/Triceps PM: 5k training
Tuesday: AM: Back/Biceps PM: Cycling training
Wednesday: AM: Shoulders PM: 5k training
Thursday: AM: Legs/Abs PM: Cycling training
Friday: AM: Swimming PM: OFF
Saturday: AM: Swimming PM: 5k training
Sunday: OFF
I also met with the fitness director and had my BMI and measurements taken. I will have them done each month to see my progress in cutting body fat and seeing the inches melt away!
June 15th:
BMI: 30.30%
Chest: 43''
Waist: 41''
Hip: 45.5"
Thigh: 25"
Calf: 15''
Forearm: 9.5"
Bicep: 12.5"
I will retest on July 14th and update my numbers.
Now onto the weight loss! After all I did this week I was surprised to see that I hadn't lost any weight this week. I spoke to the trainer about that and she said it is common for people to gain a little weight the first week or two of a new strength training program. I guess I will have to go with that for now. I know the amount of work I put in this week and although I did not see the results on the scale, I know I have gotten stronger, built more muscle and improved my cardio and running. Current weight: 230 , 0 pounds lost for the week. I am still down an even 60lbs. I know that with the increased activity level that I will lose weight and am confident I will get to my initial goal of 100 pounds lost by October 15th. I didn't really exercises to lose the first 60, so I know that by doing all that I will be doing I will start losing at a faster pace then I have been. I upped my calorie intake this week to keep up with the demands of all the activity and will keep my calories at that level this week and see what happens. I talked to my nutritionist about it and she said I am definitely within a good calorie range for my activity level. So we will see on the scale next week.
Til next week!
Monday: AM: Chest/Triceps PM: 5k training
Tuesday: AM: Back/Biceps PM: Cycling training
Wednesday: AM: Shoulders PM: 5k training
Thursday: AM: Legs/Abs PM: Cycling training
Friday: AM: Swimming PM: OFF
Saturday: AM: Swimming PM: 5k training
Sunday: OFF
I also met with the fitness director and had my BMI and measurements taken. I will have them done each month to see my progress in cutting body fat and seeing the inches melt away!
June 15th:
BMI: 30.30%
Chest: 43''
Waist: 41''
Hip: 45.5"
Thigh: 25"
Calf: 15''
Forearm: 9.5"
Bicep: 12.5"
I will retest on July 14th and update my numbers.
Now onto the weight loss! After all I did this week I was surprised to see that I hadn't lost any weight this week. I spoke to the trainer about that and she said it is common for people to gain a little weight the first week or two of a new strength training program. I guess I will have to go with that for now. I know the amount of work I put in this week and although I did not see the results on the scale, I know I have gotten stronger, built more muscle and improved my cardio and running. Current weight: 230 , 0 pounds lost for the week. I am still down an even 60lbs. I know that with the increased activity level that I will lose weight and am confident I will get to my initial goal of 100 pounds lost by October 15th. I didn't really exercises to lose the first 60, so I know that by doing all that I will be doing I will start losing at a faster pace then I have been. I upped my calorie intake this week to keep up with the demands of all the activity and will keep my calories at that level this week and see what happens. I talked to my nutritionist about it and she said I am definitely within a good calorie range for my activity level. So we will see on the scale next week.
Til next week!
Saturday, June 11, 2011
06/12/2011 Week 34 Its a love hate relationship...
The ultimate frustration has set in! I am so happy that my knee has seemed to calm down, but so utterly frustrated with my lack of any real weight loss in weeks. I feel so lost right now. I think I need to meet with a trainer to see if I need to adjust my calorie intake. I don't think I am eating enough calories for my activity level. I feel like my body is just holding onto everything it can. Not knowing is the frustrating part. I don't know how to jump start this thing! Suggestions are always welcome. I am learning as I go.
The good news... After a few hours on an elliptical and the treadmill this week I am experiencing NO knee pain, which is fantastic. I am feeling like I can get serious about running again, but will take it very slow this time. I am eyeing a sprint tri in August, so I will start working towards that. Praying my body holds up this time. I am also really happy about being able to stay on the elliptical for a full 60 mins. My stamina is increasing and getting that cardio stamina will really help in Tri training.
To the numbers! I managed to lose another pound and get down to 230. So I am down 60 pounds overall. But I have only lost 10 pounds in the last 8 weeks. I am falling further off pace and really need some help to get back on track. I may try a new approach this week. I wont divulge my plan, but will see if it works and then report next week.
Til next week!
The good news... After a few hours on an elliptical and the treadmill this week I am experiencing NO knee pain, which is fantastic. I am feeling like I can get serious about running again, but will take it very slow this time. I am eyeing a sprint tri in August, so I will start working towards that. Praying my body holds up this time. I am also really happy about being able to stay on the elliptical for a full 60 mins. My stamina is increasing and getting that cardio stamina will really help in Tri training.
To the numbers! I managed to lose another pound and get down to 230. So I am down 60 pounds overall. But I have only lost 10 pounds in the last 8 weeks. I am falling further off pace and really need some help to get back on track. I may try a new approach this week. I wont divulge my plan, but will see if it works and then report next week.
Til next week!
Saturday, June 4, 2011
06/04/2011 Week 33 Let the games begin!
Another week has flown by. My kids spent the week in Pennsylvania with Grandma and Grandpa, so needless to say we went out often and had a vacation type of week. I didn't get to the gym or work out (with the exception of a test run I took on Friday morning) and probably had too many calories. I still managed to see a loss on the scale. So I will take it. It is buckle down time and I have an appointment set to get a body composition test done this week. I want to see how my body fat percentage changes when I start lifting weights. I know I may not see the results on the scale all the time, but seeing my percentage change will let me know its working and changing the way my body looks. That way I wont get so discouraged if I dont see the numbers I want on the scale. Now to numbers:
My starting weight was 232, I lost 1 pound again this week and am now at 231, a total loss of 59 pounds. I am still off pace by 3 pounds, and am losing weight at an average of 1.78 pounds a week. So I really need to ramp up my efforts in the gym. I have mainly lost weight with just diet alone, but I think if I want to continue to see the weekly losses I am used to I will need to add cardio and strength training. So I have laid the gauntlet down and have made a pledge to start on Monday. No excuses, vacation is over. It is time to get serious and get this party started! I have to lose 2.15 pounds a week for the next 19 weeks to hit my goal. It will be hit on time.
So I tried a run on Friday to test my knee and it went pretty well. I ended up running for a minute and walking for a few minutes, then running for a minute or two for a mile. I didn't feel any pain in my knee and I haven't had alot of pain in my knee for the day after. I may try to do another run or two this week and very slowly get back into running shape. Lets see if the knee holds up this time. I may have just tried to do too much to quickly. I could feel a huge difference running yesterday, as I have dropped about 30 pounds since my last run. I felt stronger and quicker.
I included an updated picture at the bottom of the blog. It is right above my "before" picture. There is quite a difference in the two pictures. I am so glad I don't look like that guy any more. I feel better, and I feel better about myself.
Til next week!
My starting weight was 232, I lost 1 pound again this week and am now at 231, a total loss of 59 pounds. I am still off pace by 3 pounds, and am losing weight at an average of 1.78 pounds a week. So I really need to ramp up my efforts in the gym. I have mainly lost weight with just diet alone, but I think if I want to continue to see the weekly losses I am used to I will need to add cardio and strength training. So I have laid the gauntlet down and have made a pledge to start on Monday. No excuses, vacation is over. It is time to get serious and get this party started! I have to lose 2.15 pounds a week for the next 19 weeks to hit my goal. It will be hit on time.
So I tried a run on Friday to test my knee and it went pretty well. I ended up running for a minute and walking for a few minutes, then running for a minute or two for a mile. I didn't feel any pain in my knee and I haven't had alot of pain in my knee for the day after. I may try to do another run or two this week and very slowly get back into running shape. Lets see if the knee holds up this time. I may have just tried to do too much to quickly. I could feel a huge difference running yesterday, as I have dropped about 30 pounds since my last run. I felt stronger and quicker.
I included an updated picture at the bottom of the blog. It is right above my "before" picture. There is quite a difference in the two pictures. I am so glad I don't look like that guy any more. I feel better, and I feel better about myself.
Til next week!
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