Weigh In Wednesday…or not?

Hello one and all.

Christmas eve is upon us, and all of the year’s hard work is about to be abolished with obscene amounts of food. Om nom. This year, I decided to attempt some restraint and to not go too crazy! We’ll have to see how that goes…

I’ve no idea how much I weigh today, I wasn’t home this morning so I was away from my scales and whatnot. I can always weigh in tomorrow…What I do have for you, is the remainder of my goals:

Food

Last Week’s Goal: Eat within my calorie limit 6/7 days

Well…I’m telling you now it wasn’t good.

I did: 2/7 Days

Yepp, told you it wasn’t good. I wasn’t over by a large amount each day, but it  added up. most days it was only by 200-300 calories. Though there was an 800 somewhere too…

Too much temptation, too little willpower.

Exercise

Last Week’s Goal: Burn 1000 calories

I Did: 125 Calories, but over ate by 2800 calories – 125 / 3800

Ummm so that was pretty bad. Totting it all up like that really hits home and…it doesn’t feel good. Bad me.

Sleep

Last Week’s Goal: Get 8 hours sleep 4 / 7 nights

I Did: 2 / 7 nights

Again, not good.  I’m not sure how to improve on this other than to do absolutely nothing but go straight to be when I get home from work – which doesn’t really seem plausible.

Goals for Next Week

Weight: 220 pounds (I know full well I will have put on weight, so I need to be back to 220 again by next week!)

Food: Eat within calorie limit 5 / 7 days

Exercise: Burn 1000 calories

Sleep: Get 8 hours sleep 5 / 7 nights

 

P.S. – Merry Christmas!

3 Month Goal – December & Updates

Okay so it’s the first 3 month weigh in. We all know I wasn’t going to make it! I’ve been thinking about it, and I’ve decided to set new 3 month goals for 2015. It makes more sense to me to have them through 2015 rather than split over 2014 and 2015. More logical in my mind!

Start Weight: 220 pounds

By the end of 2015 I will weigh: 178 pounds

3 Month Goals

March 29th – 209.5 pounds

June 28th – 199 pounds

September 27th – 188.5 pounds

December 20th – 178 pounds

Overall, this is a loss of 42 pounds.

3.5 pounds a month – approximately 1 pound per week.

It’s an achievable goal! I can loose 1 pound a week minimum.

I’m looking forward to doing this, I don’t want to be fat anymore! I mean, I didn’t want to be fat in the first place, but I still ate myself right into it and have stayed there. This year was the first year I have actually lost weight, but I don’t feel proud of it because I should never have been this big in the first place.

2014 stats

Start of 2014 weight: 230 pounds

Highest weight: 236 pounds

Weight now, before Christmas: 220 pounds

01/14 – 12/14 difference: 10 pound loss

Highest Weight – Now difference: 16 pound loss

Overall, I have lost weight this year. For the first time since…ever probably!

Weigh in Wednesday

Morning one and all. It’s a week until Christmas and there is food all around. Oh the temptation…

Last week: 221 Pounds
Today: 220 pounds
21.12.14 Goal: 205 pounds – 15 pounds to go.

Clearly I’m going to miss out on my December goal. Theres no way to drop 15 pounds in 4 days without having some sort of major surgery…
On the plus side, I am back down to my lowest weight this year and I have some time left in 2014 to reach a new lowest weight.

Food
Last weeks goal: Eat within my calorie limit 6 / 7 days
I did: 4 / 7 days
Not so great on the food front, I know I’m eating badly but I’m really struggling to eat well. This holiday season is always all about the food, which makes is doubly hard for me because I love food, socialising around food, and overindulging over Christmas. I think this year will be slightly different because I am more aware of what I’m eating, so while I know I will overeat, I will also be curbing it so it doesn’t spiral out of control…

Exercise
Last weeks goal: Burn 1600 extra calories
I did: 587 calories, but overate by 1000 calories – 587 / 2600
I haven’t exercised anywhere near as much as I should or could have. If I had, I probably would have lost more weight this week. I need to keep trying for this.

Sleep
Last weeks goal: Get 8 hours sleep 4 / 7 nights
I did: 1 / 7 nights
That’s pretty bad. To be fair, there were a couple of nights that were between 7 and 8 hours sleep! Over the past 2 nights I’ve started to do a 5 minute yoga routine before bed. This has helped me to relax and get to sleep more quickly, so I want to continue this!

Goals for next week
Weight: 218 pounds
Food: Eat within my calorie limit 6 / 7 days
Exercise: Burn 1000 calories
Sleep: Get 8 hours sleep 4 / 7 nights

I will be doing a weigh in post on Sunday, to write about my 3 month goal and to rejig my upcoming goals to make sure they’re achievable!

Weigh in Wednesday

Christmas, Christmas, Christmas!
The season of all things food. 15 days until Christmas day, and I’m looking forward to it! I don’t know how I’ll manage to hold myself back and not eat everything in sight…

Anyway, weigh in:

Last week: 221 Pounds
Today: 221 Pounds
21.12.14 Goal: 205 pounds – 16 pounds to go

Well, maintaining is better than gaining I suppose. I have 1.5 weeks until December goal and I don’t think I’ll get it. I need to be extremely strict on myself in the run up to Christmas to get into the right mindset of controlled eating. I know I’m not going to hit 205 pounds before Christmas, but I’d like to get as close as I can.

Food
Last weeks goal: Eat within my calorie limit 5 / 7 days
I did: 4 / 7 days
Better than last week, but some of the days were ‘by the skin of my teeth’ within…
Obviously this still needs to improve.

Exercise
Last weeks goal: Burn 500 extra calories
I did: 250 calories, but overate by 1400 – 250 / 1900
I actually think I burned more – especially when weightlifting at the gym on Monday. However, I didn’t measure this with my HRM so I’ve no way to confirm this. I’ll just stick to what I know I burned and improve for next week. I’m still very achey from the gym on Monday, which makes me want to never move again. Obviously that’s not an option…

Sleep
Last weeks goal: Get 8 hours sleep 4 / 7 nights
I did: 3 / 7 nights
This is better than it has been, but still far lower than it should be! I’m finding it hard to switch off in the evenings, too much to do; too little time.

Goals For Next Week:
Weight: 218 pounds
Food: Eat within my calorie limit 6 / 7 days
Exercise: Burn 1600 extra calories
Sleep: Get 8 hours sleep 4 / 7 nights

Personal Training 2.0 – The One with the Beard

My gym was offering a free hour session with the Personal Trainer, Beard Guy. So of course I decided to take him up on that. I had a chat with him last week and we discussed diet, slow burning carbs vs fast burning carbs, as well as my main goals (weight loss, stamina, strength). I always feel really akward talking to someone I dont know about stuff like this, especially on a one to one basis sat in an office. Akward. I was worried that I wasn’t coming across very well or expressing myself. Ohwell. He seemed to have enough to go on for our active session though so maybe it was ok…

Last night we did the active part of the session, and boy do I feel an ache this morning. A good kind of ache though, not too much, but enough to feel like I worked hard. We went through some weight lifting – BG explaining what would be better for goal 1 (weight loss) as opposed to going heavy, building strength and subsequently putting weight on. Less weight +more reps = fat burn and strength building.

We went through some supersets, which I haven’t really done before. Those were interesting…a bit difficult, but good.

Interval training on the cardio machines was discussed, it is more effective than long, slow training and keeps your body burning energy for 24h afterwards when at rest. Always a bonus, amiright?

My form during the movements was good, no major problems there. Yay me. And Scott for teaching me correctly…

Here’s the plan:
P.S. this plan was developed specifically for me and my abilities, please consult a PT if you want to do something similar.

Warm up:
Treadmill on 1% incline
5 mins, increase speed each min, last min should be a jog

Kinetic stretches – movements that stretch while moving.
Swing arms across body
Roll neck around
Circle hips
Knees up and across
Kick legs back
Etc

Weights:
Squats with barbell:
Warm up with bar first – 12 reps, fast
5-10kg – 6 x 12 reps – fast
This is optional, take out to stay within an hour workout

Deadlifts:
5kg – 6 x 15 reps – fast

Squat to shoulder press:
5kg (dbells-2.5 per side) – 45 second intervals

Calisthenics:
Spiderman crunch / mountain climbers:
Alternate between the two – fast

Supersets:
Chest press 21kg / Bicep curl 16.5kg
3 x 10 / 10 reps

Ab crunch machine 20kg / under and over 4kg (medicine ball or dumbell)
5 x 15 / 15 reps

Cardio:
Intervals:
Treadmill or cross trainer
20 mins if possible, 10 mins minimum

Warm down:
Treadmill on 10% incline, 5.0 speed
5 mins
Bring incline and speed down each minute

Static stretches

Voilà! My plan. BG said it’s more of an advanced plan as I wasn’t afraid to try things and do the weights, so no need to start with the bar and build confidence. Which is good. I think having a PT would definitley benefit me, BG kept me focused and I worked harder because someone was there to push me. This month I’m mapping out my finances for next year, I’m hoping I can squeeze in some PT sessions…

Weigh in Wednesday

IT’S DECEMBER
How exciting. I’ve been really feeling the Christmas spirit since we got into December! Only 22 days to go!

As for today, here’s my info:

Last Week: 224 Pounds
Today: 221 Pounds
21.12.14 Goal: 205 – 16 pounds to go

I only have 2.5 weeks until my December goal. I can’t see me hitting it in that time, but I will try to make some headway towards it – I would love to lose at least 14 pounds by the end of the year. But we’ll see how that goes.

Food
Last weeks goal: Eat within my calorie limit 5 / 7 days
I did: 3 / 7 days
Not good enough, I’ve really slipped this week and need to get back on top of my eating. I’ve been hungrier than usual the past week, but I’m hoping that will settle back down this week.

Exercise
Last weeks goal: Burn 6000 calories
I did: 200 calories, but overate by 3000 calories. 200 / 9000
I think this goal is getting unmanageable. I need to set more achievable goals instead of carrying on the count from week to week. So, for now, I’m writing off the calories and setting smaller goals that aren’t quite so daunting. Exercise is starting to get there, I’m doing cardio at least once a week now. Let’s keep up that habit!

Sleep
Last weeks goal: Get 8 hours sleep 4 out of 7 nights
I did: 1 / 7 nights
That’s terrible… well, we all know I need to improve this.

Goals For Next Week
Weight: 219 Pounds
Food: Eat within my calorie limit 5 / 7 days
Exercise: Burn 500 extra calories
Sleep: Get 8 hours sleep 4 / 7 nights