It Takes All Kinds

Summary

Weight: -1.5 lbs. (Total: -11.5 lbs.)

Gym: 4/5+1 (5 workouts + 1 optional cardio only)

Mood: Inspired

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One of my biggest fears in starting at the gym was the intimidation factor. I knew I was a gym novice and would be doing lower reps and sets and not lifting much weight to start. Would people look at me and think, "What is this guy doing in a gym?" Would the bigger guys be thinking "Get out of my way?" Would I cut workouts short out of embarrassment?

I am pleased to say that none of that happened. Instead I found myself watching those with more gym experience and learning proper form from them. And I was inspired as I looked around and the diversity of people around me - all ages, all fitness level, all weights, all races. It quickly became apparent we were all there for the same reason and the gym is a very supportive community.

There was a small moment of pride me for this week when I was able to help a teen just starting out with how to adjust some of the equipment. It was the moment I finally felt part of the gym community.

Diet
This week concluded phase I of the diet. It's a been a great experience and surprisingly not as difficult as I thought it would be. There are temptations everywhere but the progress I am making keeps me on track. As I mentioned last week, I indulge in the occasional treat or cheat but it is just that, occasional. And only a bite or two is enough satisfy my sweet tooth or junk craving.

I am looking forward to this upcoming week as I start the next phase of the diet. New foods are being introduced including ground turkey and sweet potato.  But still lots of egg whites.

Gym
Goodbye, machines. I am almost entirely free weights now. The one exception is the assisted pull up machine, which I used for the first time this week. I have never been able to successfully execute a pull up but was able to with the assist. I was surprised at the number of muscles engaged in doing a pull up but also understand now why a pull up is so difficult to do but such an effective exercise.

The other accomplishment for me this week was the successful completion of supersets. I have been doing all the exercises but, until this week, had not combined some of the exercises into the prescribed supersets. 

Supplements
I continued to take the supplements this week. The most obvious beneficial supplement to me is preworkout. My plan for this week is to research all the supplements I am taking, their ingredients and their effectiveness. This will allow me to determine which supplements I will continue to take as I will need to reorder some within the next two weeks.

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End of week 4

Pre-program (left) through end of week 4 (right)
Click to enlarge

This Thing Called Life

Summary

Weight: -1 lbs. (Total: -10 lbs.)

Gym: 4/5+1 (5 workouts + 1 optional cardio only)

Mood: Maintaining

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"Dearly beloved We are gathered here today
To get through this thing called life."
- Prince, "Let's Go Crazy"

This week "this thing called life" came at me head one and challenged my diet and gym routine. From a day of business meetings in New York to an evening at my son's roller hockey game. So I didn't follow my diet as closely as I should have nor did I get to the gym as often as I should have. But I also realize that diet and the gym cannot define my life. So this past week I was conscious of my diet and gym time but more conscious of celebrating and enjoying the moments life afforded to me.

Diet
As I mentioned, I didn't strictly follow my diet this week due to a combination of circumstance and choice. In doing so I realized that moments of indulgence are a good thing. It made me appreciate and savor the moment and the flavors. I remained conscious of my diet and my goals though and ensured I closely followed the diet following the indulgence.

Gym
I continued to introduce more free weights into my workout routines this week, including during a new arm workout. I found myself away from the gym for three days due to a rest day and then personal commitments. I had thoughts of abandoning the gym for the remainder of the week and "resetting" next week. But I made a commitment to myself to follow this program and I am determined to do so. So I was back at the gym yesterday and will be there again today to finish out the week and get in four workouts this week.

Supplements
I was able to lose one pound this week despite a few indulgences and days away from the gym. I have to credit the supplements for this, particularly Glyolog from Blackstone Labs. (Review and more information here.) While I cannot conclusively say this supplement helped minimize the impact of my indulgences, anecdotally it appears to have worked.

I am also very impressed with Hype and Dust from Blackstone Labs as my pre-workout supplements. These give me energy and focus in the gym. I also take BCAA Resurgence and Formula 19 post-workout. I continue to evaluate the effectiveness of these and other supplements I take. I will continue to share my experiences and recommendations in the coming weeks.

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End of week 3

Life in the Slow Lane

Summary

Weight: -5 lbs. (Total: -9 lbs.)

Gym: 4/5+1 (5 workouts + 1 optional cardio only)

Mood: Energetic / Confident

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Last week was about acceleration and getting up to speed. I spent this week continuing to gain speed in the gym and with my diet. I felt confident enough to pull from the shoulder and onto highway, even if it was just the slow lane. Sure there are plenty of people faster and stronger than me in the gym, but I don't worry about what's happening in the fast lanes. My goal now that I've reached the minimum speed for the highway is to get to the speed limit.

Diet

There were a couple of challenges this week, including going out to dinner at a pizza and sandwich shop. I found myself carefully reviewing the menu options and making a selection based on what I should be eating and what was available. It was a cheat meal for me but I ate very differently and ate less than I would have prior to starting.

One Tuesday morning I had a chocolate doughnut in celebration of Fat Tuesday or Fastnacht. The taste was flat and even a bit chemically to me. And I felt sluggish shortly after finishing it the doughnut. I was surprised at how quickly my body has adjusted to my new diet and how my body responded to junk food.

My diet goal for this week is to continue to increase my food intake to follow the diet more closely. I'm also going to continue to find and use new spices, seasonings and blends to keep the diet interesting and tasty

Gym

I made it to the gym for four out of five workouts this week. While not perfect, that is one more workout than I did last week. That allowed me to introduce a shoulder workout into my weekly routine. I am finding my rhythm in the gym, which for me seems to be two days of workouts followed by one day of rest. If that model continues then I will be alternating between four and five workouts each week.

The biggest impact for me was the introduction of free weights and the Smith Machine this week. The difference was amazing. Free weights allowed me to concentrate more closely on each muscle. I used lighter weights this week so I could learn the proper form. It became obvious quickly by paying attention to my body when my form was off as I would feel pressure or discomfort.

My gym goal for this week is to complete all five workouts and continue to transition from machines to free weights.

Supplements

My order of supplements arrived from Blackstone Labs on Saturday. So many supplements. I ordered everything recommended by my online coach for my first order and will spend the next month using each supplement and evaluating the effectiveness compared to the claims. It's been only one day to taking supplements so I cannot make any assessments yet.

Thank you to Blackstone Labs and their rep Corey Cubica for a major discount on the order as well as the free tee shirt and swag.

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End of Week 2

Pre-program (left), after week one, (center) and after week two (right)

Week Zero

Summary

Weight: -4 lbs.

Gym: 3/5+1 (5 workouts + 1 optional cardio only)

Mood: Good / Inspired

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Even the most fine-tuned sports car cannot instantly go from zero to 60. It needs time to accelerate. My body is anything but fine-tuned. Trying to go from zero to full diet and exercising proved not possible for me. It didn't take long to realize that it wasn't possible and that I needed time to accelerate myself. So this was not week one for me but rather week zero.

Diet

The diet is going well overall. The biggest problem is that I am not able to eat all I should each day. I am sure that my appetite will accelerate as my workouts accelerate. Lots of eggs... so many eggs. But I understand why as egg whites are almost pure protein. Only 17 calories per egg white for 3.6 g of protein.

Drinking one gallon of water a day has not been as difficult as I had thought. I am making one minor adjustment and going with a half-gallon container twice vs. the one gallon container I was drinking from.

My goals for this week are to increase my food intake, follow the diet more closely and find creative ways to keep chicken, eggs and brown rice interesting. I also need to introduce fish for Ash Wednesday and Fridays during Lent.

Gym

This was definitely a learning week at the gym. I have never used free weights and wasn't ready to start with free weights without a trainer or someone to teach me. So I used machines primarily this week using the program as a guide for muscle groups to work and number of reps and sets.

I did use the Smith Machine for squats on leg day. It was an amazingly different experience. It felt like the muscles were working harder and my heart rate was faster.

My goals for this week are scheduling an appointment with a trainer to become more comfortable with free weights, incorporating more free weights into my work out and getting to the gym at least five times this week.

Supplements

Supplements are on order. Ordered the entire list of recommended supplements from my coach for the first round. That will give me a chance to use and review them all and determine which supplements I will continue to order as I continue through the program.

Bottom Line

I am proud of myself with myself this week. I could have done more but won't let that diminish the pride over what I accomplished. I'm looking forward to "week one" of the program and taking it even further.

A Single Step

"The journey of a thousand miles
begins with a single step."- Lao Tzu

What am I doing?

I am embarking on a 16 week journey based on a customized exercise and diet program prepared for me by an online coach.

Why am I doing this?

It's a combination of reasons, physical and psychological. Physically, I want to be be in better shape so I can keep up with my teenage boys and live a healthier lifestyle so I can be around for them as long as possible. Psychologically, I want to prove to myself that I have the determination to complete a long-term and difficult project like this. I also want to feel more confident in my appearance, which I hope will lead to an overall improved awareness of self and overall self-confidence.

Why are you putting it online?

I don't know if people will read or care about my story. The main reason I am putting it online is to allow me to document my journey. It is also a tool to hold me accountable. If I know I have to document my progress publicly each week then I am much more likely to stick with the program.

Where are you starting from?

It's not pretty, but it's the truth and it's me. I start the program at 5'6" and 208 lbs with a 36" waist.

What are your goals?

My goals are fat and inches loss, increased upper body strength and an overall more aesthetically pleasing appearance.

What are your first steps?

I begin the exercise and diet program tomorrow. My first steps today are preparation including food shopping and meal prep. I am also attempting to drink one gallon of water today in preparation to do it each day of the program.