Monday, November 13, 2006

New Location

Hey all ... I have moved my weight-loss and training blog to the following web address:

Please visit me there.


Monday, October 09, 2006

Monday Weigh-In for 10/9/06

I lost 2.4 pounds this week. Not too shabby. Following my weight watcher's plan, I've hit the point where I am allowed one less food point per day. This means I now have to eat a little less. It shouldn't be too bad. I can add a couple of minutes to my workouts to make up for the extra point ... so I'm not too worried.

Saturday, October 07, 2006

Body Phat Percentage

Okay ... my wife and I were discussing body fat today and I got curious about what mine is. My scale measures body fat, but I pay very little attention to it. I know when I rededicated myself to weight-loss back in July, it was on the bad side of 30 percent, but I do not recall its exact measurement. Well, today I decided to face the monster. My body fat percentage was 27.7% and I have 189.7 pounds of lean muscle mass. It's been worse in the past, so I won't complain too much. I think I recall a healthy reading for a man is around 15 percent, but that is just a guess. If I can get down to my stated goal weight of 225 and maintain my current lean muscle, my fat percentage would be ... um .... around 16 percent. Not too shabby. Of course, the key to all that is not losing any of my current muscle!

I think I need to increase my strength conditioning somewhat. I need to find a happy balance though. For awhile last year, I really got into weight-lifting. I was drinking the protein shakes and all that ... I was starting to get some impressive results, but then I had some setbacks. My shoulder seemed to pop out of place while doing a heavy benchpress and my wrist was constantly hurting from a high number of pushups. Both injuries were nagging and contributed to my sudden backslide last winter. They still hurt at times to this day and I have no desire to hurt myself. I need to design a light-weight program that is designed to just maintain what muscle I have and incorporate it into my weekly routines.

Man ... I need a few extra hours each week!


Monday, October 02, 2006

Monday Weigh-In for Oct 2nd, 2006

Okay ... this week I lost an addition 1.6 pounds. Normally, I am a little disappointed by anything under 2 pounds, and I have to admit that I was upset this morning for about 10 seconds. 1.6 pounds is actually a good loss considering I had a big loss last week. It puts me at 115 total pounds lost since I began my weight-loss journey. It also puts me right on track to be 260 or less by the end of the year. I can deal with that. I have exactly 50 pounds to go to get to my goal weight of 225. Once I get there, I'll decide if I want to drop any lower.

I have also added a mileage tracker in the side bar to keep track of my miles biked, ran, and swam for the year. This time of year, my bike miles slow way down and I expect my running miles to continue to climb. My swimming may never reach an actual mile this year, but I'll keep track of it anyway. My goal next year will be to smash my 2006 totals for each event!


Sunday, October 01, 2006

Phatty Under Water

Yesterday, my wife was kind enough to take me swimming. It was the first time I had swam in probably 20 years. I expected that the hardest part of the event would be taking my shirt off in fron of the other patrons of the YMCA, but boy was I wrong. Swimming kicked my butt! My first trip to the other end of the pool was a frenzied event while my body tried to remember how to stay afloat and my brain tried to keep fro submitting to total panic. While ... I don't remember having as much trouble swimming as a kid. I used to dive and swim under water with no problem. Now, my brain siezes up as soon as I go under. I need to work on that. After my first lap, it felt as if my heart was going to beat right out of my chest. I think the high heart-rate was partly cause by the cardio exercise and partly caused by fear. But, I gave myself a couple of minutes to slow down and tried again.

Things weren't so bad once I forced myself to slow down and control my movements. I never recaptured the grace of my youth, but I was able to get myself under control somewhat. In total, I swam 300 yards in about 40 minutes. I tell you what, my whole body hurt when I was finished. The experience wasn't enjoyable. I hate to say it, but I would much rather run! I think things will get better once I teach myself how to swim correctly and I recover the lost skill of treading water. I've borrows a book from wife title Total Immersion that is supposed to provide me with drills that will improve my swimming. Hopefully, it will help. If not, I think that once I hit the 250 pound mark, I'll consider signing up for swim lessons. I've got to tie things such as this into my weight-loss goals for some reason.

In the meantime, I'll continue my running program and will probably go back to the pool next week and panic for a few more laps!


Monday, September 25, 2006

Monday Weigh-In for 9/25/06

Well ... last week I had a .4 gain. I made up for it this week with a loss of 4.2 pounds! I had a really good week exercise and diet-wise. I was able to workout every day and followed the weight-watchers diet plan to the letter for the whole week. I didn't even use any of my flex points until Sunday night! It all worked well for me. I have now lost 34 pounds in the last 77 days and am 113.4 pounds lighter than I once was.

More importantly, I woke up this morning a little after 6 am and had to get out of bed to workout. It's not that I had to. It's that I wanted to. I was really looking foward to running on the treadmill today. I think I am finally turning the corner on my workouts. They are beginning to become a routine that I look forward to. It's about time!

I did some quick math and found that there are 98 days left in the year. If I continue on my current pace, I will be within a stone's throw of my 225 pound overall goal by the end of the year. That would be great ... but I'll be okay even if my weightloss slows down a little. I need to remind myself that this is a marathon, not a sprint!


Sunday, September 24, 2006

My Running Plan

With the coming of fall and winter right around the corner, I have to recognize that my bike riding season is going to come to an end. With this in mind, I have started a new running program to help me continue losing weight. I guess "Phatty on Wheels" is now "Phatty on the Treadmill!" I should make it known that I hate running, but I love the fact that I am good enough shape that I can teach myself to do it. When I was 390 pounds, just walking a few minutes would make my right foot and leg go numb. After losing 100 pounds, I'm still not good at running, but I can do it. That much makes me feel great. The plan I am going to use for the winter is the "Getting Started" plan taken from the book Triathloning for Ordinary Mortals by Steven Jonas. It is a 13 week program that begins with a balance that favors walking over running and eventually begins to favor running and ultimately eliminates the walking. I started last week and am currenty in the middle of the second week of the program (for purposes of the program, my week begins on Friday and runs through Thursday).

My last workout was yesterday and was 25 minutes total. Here's how it looked:

5 minutes walking @ 3.5 mph
3 minutes running @ 4.5 mph
5 minutes walking @ 3.5 mph
3 minutes running @ 4.5 mph
5 minutes walking @ 3.5 mph
2 minutes running @ 4.5 mph
1 minute running @ 5.0 mph
1 minute walking @ 3.0 mph

25 minutes total for 1.61 miles

I realize that I am incredibly slow, but I figure speed will come later. Besides, my goal isn't to win a duathlon someday, it's to complete it! The first phase of my running plan covers 3 weeks and slowly increases in duration. At the end of phase 1, my minutes will only slightly favor walking. Hopefully, I'll lose enough weight and enjoy it enough that I'll be able to move my running outside next spring!

I'll be back tomorrow for my weekly weigh-in!