Weigh-In:

Last Week’s Weigh-In: 328 LBS

Today’s Weigh-In: 325 LBS

Loss for the week: -3 LBS

Starting Weight 02/01/09: 632 LBS

Total Weight Lost Since 02/01/09 : 307 LBS

Thoughts:

Another great week!! Exciting stuff still in the works. I should have news for you by the end of the week.

Also, have you joined Team WhoAteMyBlog? yet??? Join us at our next race! Sign up here (it’s free)

Goals:

1. Lose 4 lbs in 2 weeks. Weigh 328 lbs on Wednesday, May 16th, 2012. COMPLETED AHEAD OF SCHEDULE on May 9th
2. Lose 16 lbs in 8 weeks. Weigh 316 lbs on Wednesday, June 27th, 2012. <– This is some what a milestone, losing half my body weight.
3. Lose 33 lbs in 16 weeks. Weigh 299 lbs on Wednesday, August 22nd, 2012.<– This is a fantastic milestone, getting down into the 200′s.

Streaks:

Here are my streaks (Screenshots from the “Streaks” app for iPhone and iPad) :

Welcome readers of Grace Got Healthy! Grace recently interviewed me and posted it today on her site. Here’s the article: http://gracegothealthy.com/content.php?660

Thoughts on CrossFit

I met with Sonthe yesterday for a weigh in and quick chat. She’s going to be out of the office for a couple of weeks, so we moved our appointment to yesterday instead of our usual Wednesday morning appointment.

In these past 3.5 years that I’ve been blogging, I was usually on track with either my fitness or nutrition, but not both at the same time  (well, sometimes both were off track). Sonthe wondered what changed to cause my sudden streak because I’ve been on a weight loss roll lately, and I honestly believe that CrossFit plays a big, big role in my success.

A little while back, my buddy Trey set me up with a membership to Iron Tribe Fitness, a CrossFit gym here in Birmingham. The first month was tough, but I made it through their “CrossFit 101″ class. Then I “graduated” to the regular CrossFit workouts.

To be honest, on one hand I love strength training, and I know that it should be done for a weight loss regiment. However, on the other hand, I hate strength training because it’s tough to motivate yourself to do it by yourself and on a routine basis. Especially when working out muscles that haven’t been used in a while because when working out those “unused” muscles, they get extremely sore.

I used to go to gyms and even have a home gym to do my strength training in, but I found myself very easily talking myself either out of doing the workout completely, or just half-heartedly doing my workout.

All that changed when I started CrossFit at Iron Tribe. These new workouts combined a little bit of both cardio and strength training, and put this in a group setting.

Here are some of the pros to CrossFit:

• The Group – Working out in a group makes me want to push myself. The trainers don’t go around screaming at me to do more, more, more. Nor do they tell me to keep adding more and more weight to my movements. Just doing strength training with others naturally makes me want to do my best. To do what I can.
• The WOD – The Workout Of the Day provides a different workout every day, so there is tons of variety, and this also targets different muscle groups. On my own, I was always a little anxious about what I should do at the gym.
• The Trainers – The trainers are there to instruct everyone on proper form and also to encourage us. I find plenty of moments during my workout where I take a brief pause, and the trainer will shout a word of encouragement to me, which quickly gets me back to working out.
• The Schedule – I have to sign up for workouts ahead of time, so I can plan out my week, and sign up. If I skip, I have people looking for me. I love the accountability.
• More Energy and better mood – This is one of my favorite benefits, and why I believe that CrossFit has played a big role in my recent success. I love, love, love running, and I’ve lost a lot of weight because of it. However, running is only cardio and it only really works the legs, a little of the back, and a little of the abs. Strength training is needed in addition to running, and the strength training will actually make you a better runner… When I incorporated the strength training in the mix, my energy levels sky rocketed and so did my mood! Thus, now I want to do more on my own.

There are a couple of negatives to CrossFit that must also be explained:

• Easy to get injured – I know this firsthand because I’ve pulled my back twice and have tennis elbow from doing too much at CrossFit. I know that I have to be careful, and it’s better to finish a workout feeling like I haven’t done enough, rather than doing too much, and injuring myself.
• It’s expensive – If I didn’t have my buddy providing my membership, I wouldn’t be doing CrossFit because it’s expensive. It’s cheaper than working out with a personal trainer 3 times per week, but it’s more expensive than a standard gym membership. However, how many gym memberships have we had, and didn’t actually go to the gym??? I did it multiple times. — If CrossFit is just out of your budget, I believe the next best thing is going to be some sort of group strength exercise. I believe Body Pump is a group strength program, however, I don’t really know because I’ve never done it. It’s worth researching.

I blogged yesterday that I don’t know if I see myself doing crossfit in 10 years, which is true. I really believe though that the fear of injury is talking there. If I play it safe and be conservative on my workouts, I won’t get injured. Also, over time I am going to get stronger and my body is going to adapt even more.

Anyway, after analyzing the benefits and risks associated with CrossFit, and after having so much weight loss success after starting crossfit, I believe that I will be doing it a long, long time.

Log for Monday, May 14, 2012

Morning workout: CrossFit

• hang squat clean, 3-3-3-3-3-3-3
• then…
• 5 rounds of:
• 5 hang squat clean, 135/95#
• 7 push press, 135/95#
• 9 pull ups

Instead of the hang squat cleans, I deadlifted, I also subbed step ups for the push press, and I used rings instead of the pull up bar for a very modified pull up. I worked my way up to 185 lbs on the 3-3-3… deadlifts. (Wanted to see how my back was doing.) Then I maxed out on my first set of 5 deadlift. I lifted 200 lbs on that first set. Then I had to reduce the load.

Evening workout: run 2 miles.. just an easy breezy 2 miles on Highland Ave for the 5:45 Birmingham Track Club group. I must have not gotten the memo because I was the only person to show up. So, I did a Forrest Gump, and “I just ran.” I saw the 6pm Fleet Feet Tin Roof group, though. Nice sized group, definitely not rusted.

Here’s my food from Monday:

Breakfast: Eggs, Toast, and banana

Snack: oatmeal and peanut butter

Lunch: turkey and cheese sandwich, and green beans. NO PICTURE!!! I honestly forget to snap it. I mildly freaked out when I realized I missed it. It’s okay. Game on….

Snack: Oatmeal and Peanut Butter

Snack: Orange Juice

Supper: Polenta Lasagna, a little spaghetti, and green beans

Snack: Yogurt

Snack: Cheese toast

Water: 130 oz.

I’m actually starting to think about a weight maintenance plan to follow after I reach my goal weight. It’s actually getting very, very close! We’re not exactly sure what my goal weight should be at the moment because, well for one thing, we have no clue how much the excess skin weighs. I’ve seen some folks have skin removal procedures on TV, and they went down like 20-30 lbs. Honestly, I think the only way that we’re going to find out is to have the procedures done.

I’ve said that 200 is my goal, but I have been saying that just to give out a number. Now that we’re starting to get to that point, I don’t know for sure what that final goal number should be. In my head, 199 would be awesome because it’s in the 100′s, but time will tell us for sure what my final weight should be.

Sonthe and Dan are starting to tell me about maintinence, about how folks that successfully keep their weight off, exercise at least an hour each day. Sonthe tells me to do exercises that I can see myself doing in 10 years, which I absolutely see myself running and biking in 10 years. Will I be doing crossfit in 10 years? I don’t know… I also see myself blogging in 10 years, and I even see myself documenting my food on the blog in 10 years. It’s a little bit of work, but it works for me!! I have the accountability that I need.

PINCH ME!! It is surreal that I’m getting close to this point. It seemed like it took forever to lose 300 lbs, but it was only 3 years, 2 months, and 9 days. Sure, it took longer than expected, but who cares that it took longer? The main thing is I made it.

This long wait reminds me of when I was 12. Every 12 year old can’t wait to get their driver’s license at 16, and that 4 years seems like it will never happen, but before you know it, you’re 16 with that license in your hand.

You played a big role in this accomplishment! Some of you never comment, but I know you’re there. Some of you called me out when I messed up, even when I pitched a fit about it. Some of you gave me a pat on the back when I didn’t do well. For me, this blog has been the glue that has held everything together for me. I just don’t see myself losing 300 lbs without it.

We still have a good while before I go in to maintenance, but it could be in as little as a year. HOW EXCITING IS THAT!!??

Log for Sunday, May 13, 2012

No exercise today. I was just lazy as lazy could be. Sometimes I need a nice recovery day.

The theme for today was yogurt. lol

Breakfast: eggs, toast, banana, and yogurt

Snack: Yogurt

Lunch: spaghetti and salad

Snack: Yogurt

Snack: pb and banana wrap

Supper: spaghetti, salad, and green beans

Snack: Yogurt

Snack: Yogurt

Water: 160 oz.

Happy Mother’s Day!!

I’ve been super lazy today, which is my norm on Sunday’s.

Here’s what I did yesterday, Saturday, May 12, 2012:

Exercise: 3 mile easy run. I went slow because of the calf issue. I just want to make sure that I’m ready for Danny’s upcoming couch to half training group.

I’m gonna crank up crossfit again this week. I’ll be heading to Iron Tribe on Monday, Wednesday, and Friday. I know I said that I’d take a 4 week break, but I miss it so, and my back is 85%, so I’ll take it easy during the workout.

Breakfast: eggs, toast, and banana

Snack: cherry smoothie from O'Henry's

Snack: Blueberry oatmeal

Lunch: footlong vegetable sub with egg whites and parfait

Snack: yogurt

Snack: chicken finger

Snack: banana

Supper: Spaghetti and salad

Water: 144 oz

I took pictures at this morning’s Girls on the Run® 5k in Birmingham, AL. Judging by the attendance, it appears today’s race was successful!! These young ladies had a blast, and were active on this Saturday morning. I best most of them had a nice, long nap this afternoon.

Panoramic image of the event

Log for Friday, May 11, 2012

Friday morning I did a 2.5 mile walk in Vestavia, followed by some stretching.

I’ve started the process of contacting a plastic surgeon to have skin removal surgery… It’s a mess. lol I’ll keep you posted.

Breakfast: eggs, toast, and a banana

Snack: Oatmeal and peanut butter

Lunch: turkey and cheese on wheat

Lunch: Peanut butter on wheat

Supper: Veggie polenta lasagna

Snack: Banana and yogurt

Snack: yogurt

Water: 130 oz.

I’m looking forward to taking pics at Saturday’s Girls on the Run® (GOTR) 5k in Birmingham, Alabama. The race starts at 8am, and is at the YMCA youth center in downtown Birmingham. The race is open to the public, but they also have been training a large group of girls to run the race. Each girl will have their own running buddy, someone from the community that has volunteered to run the race with them.

According to their web site, the mission of Girls on the Run® “is to inspire girls to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running.”

It’s not too late to sign up for the 5k!! You can save a little money by signing up today online ($25.00), or pay $30.00 on race day. Online registration closes at 6pm tonight (Friday, May 11, 2012). The first 350 finishers get a medal! For more information, check out the GOTR Birmingham web site.

I won’t be running the race because I’ll be taking pictures, but I look forward to seeing you out there.

Log for Thursday, May 10, 2012

Started out my Thursday with a workout at Railroad Park. I did a little walking and some running (mostly running). Followed up by 30 air squats, some push ups, and stretching. My back is still bothering me, but feels much, much better than it did a week ago. Also, my calf is doing okay. I still have to ice it and take Aleve®. The healing process takes time, darn it.

I went to bed extremly early at 8:30 because I stayed up until midnight on Wednesday night. I’m such an old man. *shakes head*

Breakfast: eggs, toast, and banana

Lunch: eggs, grits, hash brown, and tofu from Urban Standard

Snack: Oatmeal and peanut butter

Snack: Oatmeal and peanut butter

Supper: Polenta lasagna and green beans

Snack: Yogurt

Snack: Banana

Water: 131 oz

I have a new progress pic for you! (I posted it on facebook and twitter last night.)

Supper with Will

I caught up with my buddy Will Nevin last night. Good times were had at the California Pizza Kitchen. I should have gotten a photo of us together, alas a failed blog photo op. Will did insist upon taking my supper pic, so I would be included in the shot.

Photo with Jen West

After meeting up with Will on Wednesday night, I had the pleasure of getting my pic taken with Jen West this morning (Thurday) at Railroad Park for an article on local weight loss bloggers written by Jennifer Dome. The article will appear sometime soon in Birmingham Magazine. Will is in the article too, and I feel terrible that I forgot to talk about the photo that was taken this morning. WILL I’M SORRY!!! (Will, Check your Facebook messages. Jen West messaged you about this a few days ago.)

Anyway, do you remember Jennifer West? I used to call her bikini girl (check out her blog to find out about her bikini). We took a pic together in 2010:

Taken June 2010

Today's pic of Jen and I (she bought some clothes, lol) (we've changed a little in almost two years

Log for Wednesday, May 9, 2012

I had major calorie consumption at supper, which I’m not really concerned about. It was at a special occasion, and I’m not falling off track after this high calorie supper. I checked on the CPK web site, and the Margarita Pizza has around 1200 calories, and the salad that I had was around 250 calories.

If we add up all the calories for the day, I’m pretty sure I’d have around 2000-2500 (of course, I might have gone over), which is where I want to be (well, I don’t want to go above 2500). Also, to me, this isn’t a binge. It’s definitly not 5 servings of food. CPK puts the calorie info for the entire pizza, not one slice on their site.

Bottom line: I will completely understand if you fuss about the pizza. It was not the ideal choice. However, I’m okay with the decision because rarely do I eat pizza, and this thing was fairly healthy for a pizza. There wasn’t a ton of grease all over it, it didn’t have any meat, and it was thin crust. Essentially, what I’m saying is all things in moderation. Also, I will be cutting back this weekend, so I’m not going down the “all or nothing” path of using one meal to excuse eating poorly for the remainder of the week.

What are your thoughts about my supper?

Breakfast: 2 boiled eggs, banana, and toast

Lunch: salad and turkey+cheese sandwich

Snack: banana and yogurt

Snack: Venti skinny latte with sugar-free caramel

Supper: Pizza and Salad from California Pizza Kitchen

Water: 142 oz

Weigh-In:

Last Week’s Weigh-In: 332 LBS

Today’s Weigh-In: 328 LBS

Loss for the week: -4 LBS

Starting Weight 02/01/09: 632 LBS

Total Weight Lost Since 02/01/09 : 304 LBS

Thoughts:

2 WEEKS IN A ROW! I am in a peaceful place, and very comfortable right now. Hallelujah!!!!!!!!

Exciting news is coming your way very soon!!!

Stay tuned!

Also, have you joined Team WhoAteMyBlog? yet??? Join us at our next race! Sign up here (it’s free)

Goals:

1. Lose 4 lbs in 2 weeks. Weigh 328 lbs on Wednesday, May 16th, 2012. COMPLETED AHEAD OF SCHEDULE on May 9th
2. Lose 16 lbs in 8 weeks. Weigh 316 lbs on Wednesday, June 27th, 2012. <– This is some what a milestone, losing half my body weight.
3. Lose 33 lbs in 16 weeks. Weigh 299 lbs on Wednesday, August 22nd, 2012.<– This is a fantastic milestone, getting down into the 200′s.

Streaks:

Here are my streaks (Screenshots from the “Streaks” app for iPhone and iPad) :

It's been 9 days since my last WOD (Crossfit Workout of the Day) because of an injured back.

New Streak to track!! Consecutive weeks of losing weight. 2 in a row, baby!!

Good Tuesday! I was a little snacky last night.

My workout on Tuesday was similar to Monday’s except my calf was feeling better, so I pretty much ran the entire two miles!!!! I’m so happy about that!!! I also did 10 toe raises, 25 air squats, 5 push ups, and stretching. I could only do 5 push ups because of back pain.

Weigh-in post is coming up shortly.

Breakfast: eggs with lowfat cheese sauce, banana, and toast

Snack: yogurt and peanut butter

Lunch: salad from Momma G's

Snack: Oatmeal and peanut butter

Supper: Polenta lasagna and green beans

Snack: yogurt

Snack: Cheese toast

Final Snack: Yogurt

Water: 132 oz

I’ve had quite a few folks asking about the recipe for the polenta lasagna that I’ve been eating. Here’s the recipe! It’s so good, cheap, and easy! I also tried subbing the tomato based sauce with a low fat alfredo sauce, and I really, really enjoyed it!!

I sent out my first newsletter for Team WhoAteMyBlog? this morning. Check it out. Also, sign up here to join Team WhoAteMyBlog?

Workout for Monday: 2 mile walk/run, 10 toe raises, 25 push ups, 25 air squats, 30 second plank, and stretching/foam rolling.

I’m taking a break from crossfit while my back is getting better, but I brought in a few movements that I love into Monday’s workout. (Oh I miss crossfit, but my back is not cooperating. However, it is slowly getting better.) I ended up walking more than running, but I diligently iced my injured calf throughout the day and directly after the workout. All in all, I was pleased with my workout.

My food and water is posted below. Have a great night! See you tomorrow.

Breakfast: eggs with tater, toast, and a banana

Snack: oatmeal and peanut butter

Lunch: salad and turkey and cheese sandwich

Snack: Oatmeal and peanut butter

Supper: Polenta Lasagna

Supper: Green Beans

Snack: Yogurt

Water: 130 oz