The Power to Change

Monday Workout

2006-07-17T18:19:00.000-05:00

Hit the gym this evening for some cardio and I'm really wiped out. I was wiped out to begin with, but now I'm really wiped out. I'm going to try to get to sleep early tonight so I can hit the weights in the morning before work. I've been eating pretty healthy these past couple of weeks except for some cheats, but I plan on getting back on the meal plan soon enough.

Worth the Work

2006-07-13T10:11:00.000-05:00

This week has been going pretty well. I'm getting back into step and slowly coming to the realization that working out every day is worth the work and worth the soreness. I've been thinking a lot this week that it really isn't worth stopping your routine when it takes so much to get back to where you are. But, I push along...

Walking Weekend

2006-07-10T12:34:00.000-05:00

I didn't plan on making into the gym this weekend because I knew Saturday and Sunday would be filled with a lot of walking. We spent time in the city and boy did we log a lot of miles. It's funny how sore you get sometimes after non-gym kind of exercising.

Today I'm hitting up the cardio once more to build up my aerobic exercise before I hit the weights again. I'll be pretty glad to get back into the weight routine and see my muscle memory click back into shape.

Hitting the Gym

2006-07-07T09:19:00.000-05:00

Well, I've taken the month of June off from the Abs Diet program. It wasn't a planned month off and I regret getting out of my routine. Some life circumstances made it very difficult to continue on my program the last couple of weeks. I think it's gonna take a little work to get back to where I was. The good news is that I've remained at the same weight. The bad news is, I know I've lost some muscle mass which means I've gained some fat back.

The even better news, however, is that I'm back at it and ready to give it another 3 months. Last night I hit the gym for some cardio. It was tought to get back up to my normal levels, so it may take a couple of weeks to work up to that. I'm eager to going again.

Wish me success!

Weak Workout

2006-06-01T09:31:00.000-05:00

I had a pretty weak workout this afternoon. I've been feeling really tired and not getting enough sleep these past couple of weeks. I'm hoping to get that under control and may need the weekend to reset my clock. So needless to say, I didn't stick around the gym very long this afternoon. I wasn't very hungry in the evening either so I skipped my last two meals. It's been a strange week.

Today's Abs Diet Workout:
Warm Up
Interval Training: elliptical 20 min.
Level 8 - 12, (repeat 2X)
Cool Down

Today's Abs Diet Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Grilled Chicken, new potatoes and green beans
4. Turkey Burger and Almonds
5. N/A
6. N/A

Back from a break and ready to turn up the intensity

2006-05-30T15:16:00.000-05:00

Well, I'm back to the blog routine. I took the week off last week because I needed a bit of a break from blogging. I did get to the gym a couple of times because I couldn't stay away and I did get a chance to go running while I was in Texas last week. I was not ready for the heat, wow.

I've been eating pretty healthy since we've been grilling every day through the Memorial Day Holiday. Now summer has started and I'm ready to focus once again and get intense about my next 12 week program. I'd really like to start dropping weight again and gaining muscle strength and definition. I've got a family reunion at a lake house towards the end of August and I want to be lookin' good. So here's to a new challenge and new focus!

Today's Abs Diet Workout:
Warm Up
Interval Training: treadmill 12 min.
Interval Training: elliptical 20 min.
Level 8 - 12, (repeat 2X)
Cool Down

Today's Abs Diet Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey on Wheat w/ spinach, handful of almonds
4. Grilled Chicken, new potatoes and green beans
5. Cheeseburger, Fries and a beer (Cheat)
6. N/A

Flying to Dallas

2006-05-22T09:15:00.000-05:00

I got called to a creative meeting with a client in Plano, Texas tomorrow so I'm traveling to Dallas today. My meals should be a bit screwy these next two days, but I hope to get some exercise in at the hotel's onsite fitness center. I'll have the latest issue of Men's Health magazine with me to kill some time.

Today's Abs Diet Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple and String Cheese
2. Turkey on wheat w/ handful of almonds
4. TBA
5. TBA
6. TBA

Weather's getting good for exercise

2006-05-19T14:27:00.000-05:00

Working out after work this evening and planning on getting some gym time in the morning. The weather's supposed to be nice for once after what seems like weeks of rain, so I hope to get out and do some walking with my wife. I really need to focus on pushing myself next week with the cardio and I'll continue to stay on top of my Fitday account.

Today's Abs Diet Workout:
Warm Up
Total Body Circuit Training, 45 Min.
Abs and stretching, 10 min

Today's Abs Diet Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple and String Cheese
2. Turkey on wheat w/ handful of almonds
4. n/a
5. TBA
6. TBA

My Cheatin' Heart at the Burnham Hotel

2006-05-18T09:25:00.000-05:00

Well, I think I've been cheating a little too much on my meals since my birthday last week. Last night my wife took me out for a belated/rescheduled birthday celebration to the historic Chicago landmark Hotel Burnham for dinner. What an amazing meal. Coincidentally I'm reading a book who's main character built this hotel; Daniel Burnham, Chicago's famous turn-of-the-century architect revolutionary.

Anyway, back to all these cheat meals. I gotta get it under control and burn of some major calories this weekend. I've also started toying around with a Fit Day account. It's very interesting and eye opening to count your calories. It's a little cumbersome to use day-in and day-out, but I'm willing to give it a shot. I think it will help a lot.

Today's Abs Diet Workout:
Warm Up
Interval Training: treadmill 12 min.
Interval Training: elliptical 20 min.
Level 8 - 12, (repeat 2X)
Cool Down

Today's Abs Diet Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey on Wheat w/ spinach, handful of almonds
4. Turkey and Cheese on 2 whole wheat crackers
5. Teriyaki Pork Chops, snow peas and mashed potatoes
6. TBA

Keeping the Momentum Alive

2006-05-17T08:57:00.000-05:00

Well, It hasn't been hard to slip back into my routine this week. Despite being a little tired this morning, I had a great weight circuit workout this morning. However, I'm a little discouraged with the distinguishable progress of my before and after pics. I know I need to push ahead, but sometimes the voices in my head tell me this is a whole lot of work for nothing. I know it's not true, but I need to push through it and make some big changes. I'm hoping that by tracking my calories, I can find out where there might be problem spots and start to see the pounds come off more rapidly. Several people have made comments to me recently about the change they've seen in me, so I need to lean on those testimonies in order to keep the momentum alive.

Today's Abs Diet Workout:
Warm Up
Total Body Circuit Training, 45 Min.
Abs and stretching, 10 min

Today's Abs Diet Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple
2. Grilled Chicken on Salad w/ Thai dressing
4. n/a
5. Salmon w/mashed potatos and asparugus, chocolate soufle w/peanut butter ice cream (Cheat)
6. n/a

Abs Diet Challenge: Phase Two

2006-05-16T13:36:00.000-05:00

Last week I completed Phase One of Abs Diet Challenge. I have been very pleased with the results of all the hard work I put into the first three months of this program.

Today I'm beginning Phase Two, another three month program. My goal continues to be to drop below 200lbs. This goal will conclude on Friday, August 4th. I look forward to all the possibilities of this new phase. I will try to change up my meals this time around and continue to increase the intensity and variety of my cardio. I will also tinker around with a Fit day account to track my calories for optimum weight loss.

In the next week or so I should be going in for a follow-up blood test and see how the Abs Diet, along with exercise has changed my low cholesterol levels.

Check out my motivation for changing my life style with the Abs Diet Challenge and follow along with me as I begin my next three month program.

Today's Abs Diet Workout:
Warm Up
Interval Training: treadmill 12 min.
Interval Training: elliptical 20 min.
Level 8 - 12, (repeat 2X)
Cool Down

Today's Abs Diet Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey on Wheat w/ spinach, handful of almonds
4. Grilled Chicken on spinach with some diced tomatos
5. 4 Slices of Ham pizza (Cheat)
6. n/a

29

2006-05-12T08:56:00.000-05:00

Today's my 29th birthday and the final day of the first 12 week phase of my Abs Diet Workout. I've finally posted pictures today. I'm not sure I can tell much difference from the photos, but in real life I can really tell there's been a change in my body and my health. There's been a lot of muscle development, but it's still hiding under a layer of fat, but it will sure to be revealed in a matter of time. I'm looking forward to the next 12 week challenge and I think I'll see a lot better results from that phase.

I feel that I've accomplished a lot in this abs diet program so far. Perhaps I'll refect more on it later.

Today's Abs Diet Workout:
Warm Up
Total Body Circuit Training, 45 Min.
Abs and stretching, 10 min

Today's Abs Diet Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. TBA
5. TBA
6. TBA

Cardio Quick Start

2006-05-11T16:18:00.000-05:00

Finally got into the gym today and started it up! I really pushed myself on the treadmill and elliptical. It felt great to sweat like that at the end. I'm hoping that extra effort today pushed some final weightloss for the last day of my 12 week challenge. I love the progress I'm seeing and love how healthy I feel. Can't wait to begins the next 12 weeks.

Today's Abs Diet Workout:
Warm Up
Interval Training: treadmill 12 min.
Interval Training: elliptical 20 min.
Level 8 - 12, (repeat 4X)
Cool Down

Today's Abs Diet Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey on Wheat w/ spinach, handful of almonds
4. Chicken Pizza w/ green peppers on whole wheat crust
5. TBA
6. Protein Shake w/ 5 powerfoods

Dragging myself through my workout

2006-05-10T10:53:00.000-05:00

I'm really dragging this week, but I won't let anything knock me off my workout schedule. I got myself into the gym again this morning and tried to really push myself with the weights. I need to get much better sleep in the next two nights to make it through the week. I'm already looking forward to the weekend.

Today's Workout:
Warm Up
Total Body Circuit Training, 45 Min.
Abs and stretching, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Chicken on wheat tortillas
5. Salmon w/ green beans and mashed potatoes and a glass of wine
6. n/a

Taking Shape

2006-05-09T14:44:00.000-05:00

I was pretty wiped out from my workout yesterday so I didn't make it into the gym this morning. However, I'm going to hit it up after work before I head out with the guys tonight. My body is really feeling like it's getting into nice shape. Everything continues to tighten up and take shape. I'm pretty thrilled with the results after 12 weeks. I can't imagine where I will be in the next 12 weeks. I can't wait to find out.

Today's Workout:
Warm Up
Interval Training: treadmill 12 min.
Interval Training: elliptical 20 min.
Level 8 - 12, (repeat 2X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey on Wheat w/ spinach, handful of almonds
4. Chicken Pizza w/ green peppers on whole wheat crust
5. TBA
6. Protein Shake w/ 5 powerfoods

Steam Room Reward

2006-05-08T09:17:00.000-05:00

I slogged through my workout this morning because I really did not want to be in the gym pushing myself today. I had to reward myself with 15 minutes in the steam room after my workout. It's a nice, quiet, refelctive time and it feels good to sweat. I must have gotten too much sleep this weekend because it was pretty hard for me to wake up this morning. I felt good about accomplishing my workout routine despite all that, though. I'm glad to report that I've dropped another pound this week and I'm down to 212 lbs. I'm looking forward to getting below 200, that will be my continued goal for the next 12 weeks.

Today's Workout:
Warm Up
Total Body Circuit Training, 45 Min.
Abs and stretching, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Grilled Turkey Burger on a bed of spinach
5. Turkey on Whole Wheat
6. n/a

Weekend Workout

2006-05-06T11:40:00.000-05:00

I was really glad to get into the gym this morning. My workout went pretty well. The weather's awesome today so I'm gonna try to get out and do something outside. have a great weekend.

Today's Workout:
Warm Up
Total Body Circuit Training, 45 Min.
Abs and stretching, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. n/a
3. Salad w/ Grilled Chicken and an apple
4. Raisins and almonds
5. Salmon w/ Roasted Veggies and Rice
6. n/a

Cinco De Mayo

2006-05-05T18:10:00.000-05:00

Happy May 5th, Mexico. Enjoy your victory over France and have a Corona on me.

No Margherita's for me today. Instead, I've hit the gym this evening to work of some 7-layer Mexican dip and chips that some nice lady from the travel department in our office made.

I didn't feel like finishing today's workout today because my body is so worn out from the week, however, I powered through it and finished strong and even added some cardio to the end of my weight workout. I'm looking forward to some quick cardio in the morning and then I'm resting until Monday. Seems my extra cardio push this week has helped kick start some fatloss. Perhaps I can continue to push hard next week.

Today's Workout:
Warm Up
Total Body Circuit Training, 45 Min.
Abs and stretching, 10 min
Interval Training: elliptical 10 min.
Level 8 - 12, (repeat 2X)

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Red Paer and String Cheese, 7-layer dip and a few totilla chips
3. Turkey Sandwich on Wheat w/ spinach and cheese and a handful of almonds
4. Grilled turkey burger on a bed of spinach
5. TBA
6. Protein Shake w/ five powerfoods

Lockeroom Reflections

2006-05-04T09:45:00.000-05:00

I was in the lockeroom this morning reflecting over the past 12 weeks and all the things I've learned and all the changes I've made. On my way back to the locker from my shower I saw my actual reflection in the mirror and noticed a much slimmer version of myself. My legs and arms are getting really lean, and my belly has gotten much smaller. It makes me feel great to see these improvements after working so hard and gives me hope to continue on another 12 week program. This 12 week goal ends next Friday on my 29th birthday. I can't wait to get started on the next 12 week program.

My workout this morning went pretty well. I wanted to go a little longer on the elliptical this morning, but my legs were still pretty blasted from my squats. I hope to have time for a walk this afternoon since it's so nice outside.

Today's Workout:
Warm Up
Interval Training: treadmill 12 min.
Interval Training: elliptical 20 min.
Level 8 - 12, (repeat 2X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Grilled Chicken Sandwhich, side salad, orea shake (cheat)
4. Turkey on Wheat, almonds
5. Scrambled Egg Caserole with 4 powerfoods
6. n/a

Pushing on

2006-05-03T08:44:00.000-05:00

Had a great weight circuit session this morning. Again, I was feeling a ton of energy today in the gym, I'm feeling great and continue to push myself with the weights. My legs feel pretty blasted today after pushing myself with cardio yesterday and doing three sets of 100lbs squats for 12 reps. That's a personal best today.

I was talking to a friend about fitness and exercise and kind of surprised myself with all that I've learned in the past few months about fitness, eating healthy and exercise. It's been a great pass-time reading articles and paying more attention to TV programs that talk about health. It's much more on my radar these days and I'm better for it.

Lastly, this article about ending soda sales in schools caught my attention today. It's one small step toward fighting childhood obesity in our country, the effects of which will be devastating in about 20 or 30 years.

Today's Workout:
Warm Up
Total Body Circuit Training, 45 Min.
Abs and stretching, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Red Paer and String Cheese
3. Turkey Sandwich on Wheat w/ spinach and cheese and a handful of almonds
4. Whole wheat cracker with turkey and lean cheese, 4oz cottage cheese
5. Grilled turkey burger on a bed of spinach and some corn
6. Protein Shake w/ five powerfoods

Kicked-up Cardio

2006-05-02T08:58:00.000-05:00

Today I had some extra time and energy at the gym, so I really pushed myself on the cardio machines. I started off on the treadmill and did a couple of circuits there. My shins were killing me. I either need to get used running better or find a new running technique, because I was hurting. Then I jumped up a level on the elliptical and did 4 interval climbs. I was really sweating by the end of that workout. Hopefully that burned a ton of calories for me today.

Today's Workout:
Warm Up
Interval Training: treadmill 12 min.
Interval Training: elliptical 20 min.
Level 8 - 12, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Whole Wheat Tortilla's w/ Chicken and lean cheese
5. Chicken Quesadilla's
6. N/A

Slim for Summer

2006-05-01T09:09:00.000-05:00

My wife made a really great tasting chicken stir fry last night. The veggies looked so good, I had to take a shot of it.

Slept through my alarm this morning, but I'm looking forward to getting my circuit in after work this evening.

In other news, I finally broke down and got some new warm weather clothes for the summer. Last summer I wore size 36 shorts, last night, I bought size 34 and they fit perfectly. I couldn't believe it, I was so pleased. I haven't been a size 34 since college. Perhaps they'll be too big for me by the end of the summer. I could tell this weekend that my body was really shaping up and I could see a real difference.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Plyometrics, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple and String cheese
3. Turkey Sandwich on Wheat w/ spinach and cheese and a handful of almonds
4. Leftover Chicken Stir Fry
5. TBA
6. TBA

Tons of Exercise at the End of the Week

2006-04-29T17:23:00.000-05:00

I got so much exercise in yesterday; the warm weather has given me renewed energy. I went for a walk last night with my wife and then walked into town for dinner. Yep, those are tulips in the background. That walk, added to my 2 mile walk at lunchtime and a weight circuit in the morning before work made for a big calorie-burning day.

After all that exercise, I was pretty lazy today and got into the gym pretty late. I'm glad I got to the gym, however, and feel great after my workout and a couple of minutes in the steam room.

Anyone familiar with MTV's The Real World or Road Rules might be interested in the fact that I ran into Derek in the gym this afternoon. He's the scrappy Polish kid that's been on several seasons of the Real World/Road Rules challenge. I knew he was from Chicago, but thought it was funny that he works out at my gym.

Today's Workout:
Warm Up
Interval Training: elliptical
Level 7 - 11, (repeat 6X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. N/A
2. Turkey Sandwich on Wheat w/ spinach and a handful of almonds
4. N/A
5. Half a Chicken Sandwhich and Half a Chicken Salad
6. N/A

Outta Bed and into the Gym

2006-04-28T09:09:00.000-05:00

Dragged myself outta bed this morning and got myself to the gym. Now that the weather's getting nicer, it seems to be less crowded in the gym which is nice. The bright sunshine helps get me going in the morning, on the other hand. I had a great workout this morning even though the weights felt heavy to me today. I'm feeling set for the weekend. Tonight I plan on picking up my wife from the train station and going for a walk to dinner. Should be a nice date. Saturday morning I'll be back in the gym for some heavy cardio.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Plyometrics, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. N/A
3. Turkey Sandwich on Wheat w/ spinach and cheese and a handful of almonds
4. Handful of almonds and raisins and 6 oz. chocolate pudding cup
5. Abs Diet Seafood Alfredo w/ snow peas
6. N/A

Summer Clothes

2006-04-26T09:10:00.000-05:00

I'm noticing that my warm weather clothes are slowly making their way to the front of my closet. I'm desperately in need of new warm weather clothes this season. I'm looking forward to looking better in polo shirts and t-shirts and feeling more comfortable in swim trucks at the lake this summer. This brings a big dilemma for me. I'm gradually getting closer and closer to my goal and I'm using notches on my belt I've never used before, but I'm not there yet. Should I start buying new clothes that fit me now, or clothes that will fit me further into summer? I think I'm fine staying with a size Large shirt, but what do I do about shorts and pants? Is anyone else struggling with this right now?

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Plyometrics, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. N/A
3. Turkey Sandwich on Wheat w/ spinach and cheese and a handful of almonds
4. Handful of almonds and raisins and 6 oz. chocolate pudding cup
5. Abs Diet Seafood Alfredo w/ snow peas
6. N/A

Fired Up!

2006-04-25T09:28:00.000-05:00

My program is off to a great start this week. Last evening after work, I hung out on the balcony of my condo, listening to some music, enjoying the beautiful evening and reading the latest issue of Men's Health magazine. I fired up the grill and put some salmon on the flame as my wife steamed some vegetables and cooked some whole wheat noodles. It was a beautiful scene.

I was a little tired this morning, but got to the gym for a great interval session on the elliptical. I'm feeling great. My work anniversary lunch is today and I'm hanging out with the guys tonight, but I hope to make some good meal choices along the way.

Today's Workout:
Warm Up
Interval Training: elliptical
Level 7 - 11, (repeat 6X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. N/A
2. Chicken Pesto Salad w/ balsamic vinegerette
4. Half a Turkey Sandwhich on Whole Grain bread
5. Mini CHeeseburgers and sweet potato chips (Cheat Meal)
6. N/A

Another Week, but Feeling Strong

2006-04-24T17:12:00.001-05:00

I'm feeling really strong today and ready to tackle and new week. We did some major spring cleaning all day Saturday, but I was feeling pretty lazy otherwise. My appetite was ravonous this weekend, but I didn't cheat too bad and ate pretty well. I feel really great today!

My workout this morning went really well, but have you ever tried to chest press at the end of your workout routine instead of the beginning? I did that today and wanted to cry because I could barely lift the weight. It was good for my muscles to work like that after my body was taxed from the rest of my workout, but man that really wiped me out. Oh yeah, in addition to losing all my Holiday weight from last weekend, I took off another pound, which makes me feel pretty good. I'm down to 213lbs. I plan to hit the cardio pretty hard this week and see if I can peel off more.

I read a great Men's Health article this morning about 20 additional adjustments to your program after mastering the Power 12. I love how Men's Health keeps encouraging you to change and adjust through out the program.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Plyometrics, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Protein Shake w/5 powerfoods
3. Apple and String Cheese
4. Turkey Sandwich on Wheat w/ spinach and cheese and a handful of almonds
5. Grilled chicken fajita's and vegitables on a bed of whole wheat pasta
6. Grilled Salmon with steamed veggies and Rice

Saturday Morning push

2006-04-22T10:46:00.000-05:00

I really had to push myself to get to the gym this morning. I've been really exhausted these past couple of nights, probably because I've been waking up in the middle of the night for an hour or two. Hate when that happens.

It did feel good to get int he gym this morning and push myself on the eliptical. I'm going to make up for yesterday's absense in the gym by working out tomorrow morning before church.

Today's Workout
Warm Up
Interval Training: elliptical
Level 7 - 11, (repeat 4X)
Cool Down

Slack Day

2006-04-21T10:59:00.000-05:00

I didn't make it into the gym today. I woke up late before work and had a date planned with my wife after work. I also chose to take my cheat meal for the week at dinner tonight and it felt great to eat a cheeseburger for the first time in months.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple and sting cheese
3. Turkey Sandwich w/ spinach on whole wheat and a handful of almonds
4. Bowl of Ministrone Soup
5. Bacon Cheese Burger and Fries (Cheat Meal)
6. N/A

Sore, but Soaring

2006-04-20T08:55:00.000-05:00

I woke up really sore from my plyometrics workout yesterday. I've come to embrace that feeling though because it's a reminder of the profress I'm making and the muscle and endurance that I'm building. I'm feeling really great today and am so happy to be working this Abs Diet Program.

Today's Workout:
Warm Up
Interval Training: elliptical
Level 7 - 11, (repeat 6X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey Sandwich w/ spinach on whole wheat
4. Chicken Minestrone soup
5. TBA
6. Protein Shake w/ 5 powerfoods

Feeling Great and Working Hard

2006-04-19T15:46:00.000-05:00

This morning's workout felt pretty great, but I'm pretty worn out. I've been working on my shoulders a bit these past few sessions. Probably because my wife made a comment about how she noticed them popping. : ) I continued with a plyometrics routine as well which is helping me with my running and my hopefully my biking, but man it really is hard work at the end of my circuit session.

Most of that Holiday weight gain that was recorded Monday morning has come off, and then some. I weighed in this morning at 213lbs. Perhaps boosting my calorie intake this past weekend has helped push me off my plateau. We'll see how that goes.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Plyometrics, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Protein Shake w/5 powerfoods
3. Chicken and Pesto Salad
4. Almonds, Raisins and cheese stick
5. Whole Wheat pizza w/chicken, mushrooms and spinach
6. N/A

Killing the Easter Pounds

2006-04-18T09:19:00.000-05:00

Well, it appears I gained some poundage over the long Easter weekend. I'm sure it will come right off by the end of the week now that I'm back on my regular eating schedule. I was going to change up my diet a bit this week, but I was too tired last night when we went grocery shopping to make a new plan. Next week I will change up the diet and continue rockin' the cardio. I'd love to continue losing some pounds to get to my 200 lbs goal since I've stayed at 214-214 for the past several weeks. My body continue to change and tone up, however, and that makes me really happy.

My wife and I were in bed by 9:30 last night, completely worn down from the previous night's adventure and 3 ours of sleep. I feel really well rested today and will hit the cardio at lunch today. I'm excited to push myself this week, I feel so good when I do.

Today's Workout:
Warm Up
Interval Training: elliptical
Level 7 - 11, (repeat 6X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey Sandwich w/ spinach on whole wheat
4. Turkey burger w/ spinach
5. Whole wheat pasta and tomato sauce w/grilled pork tenderloin and snow peas
6. Protein Shake w/ 5 powerfoods

Truck Stop from Hell

2006-04-17T17:24:00.000-05:00

Last night my lovely wife and I were stranded for 3 hours at the Truck stop from Hell! We were driving back to Chicago from Easter weekend with family in Detroit when car decided to blow it's coolant pipe on I-94. We made our way to the next exit with a fluctuating temperature gauge only to notice that we were smoking pretty badly and the check oil light was flashing at us madly. To make a long story short, we were stuck in the armit of Indiana, 80 miles from home in the pooring rain. AAA couldn't get us a tow truck for 3 hours. We were stuck in the dingiest, smokiest truckstop I've been in since college sipping diet coke to keep awake and staring signs for deep fried food, candy bars and diner garbage (pictured right.) It was hell. The strangest people hang out at truck stops in the early hour of the morning, most of them are overweight truck drivers or haggard old women.

Needless to say, after finally getting towed back to Chicago, we didn't get dropped off at home until 4am and I knew my workout this morning was shot. I got 3 hours of sleep before I had to hit the week running. So, I plan on getting to bed early tonight so I've got enough energy to hit the gym in the morning and be well rested. Sunday was one big massive cheat day and I gorged my body full of the worst foods possible. It started with hot crossed buns and ended with a meatball sandwhich. I can't wait to get back to the gym and continue eating good, healthy foods and leave behind my memories of chocolate covered candy and deep fried truck stops.

On a possitive note about Easter weekend, my family saw me for the first time in months and couldn't believe how much weight I've lost. I got so many compliments and I was humbled and thrilled all at the same time. Most importantly I was happy to see many of my other family members making improvements on their diet and exercise, as well. It gives me that much more motivation to stick with the program and really make some changes this summer. We've got a family reunion at the lake this summer and this body's ready to be looking good out on the boat.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. N/A
2. Tuna Fish Salad on lettuce w/sunflower seeds and a little cheese
4. Turkey Sandwich w/ spinach on whole wheat
5. Pork tenderloin and steamed veggies on a bed of spinach
6. Protein Shake w/ 5 powerfoods

Grillin' but not Chillin'

2006-04-13T09:08:00.000-05:00

I found some time last night to fire up the grill for the first time this season and grill up a pork tenderloin. It felt good to appease my evolutionary instinct to cook with fire. It was a very low-fat, well balanced, quick meal. (Pictured Right)

I'm in a place this week where I'm juggling too many balls, some of them are just big life things, like buying and selling a house. Between real estate deals, tight work deadlines, freelance work, a family members apartment fire, a trip to get my car fixed and trying to get outta town for Easter with family, it's been an unbelievable week. Needless to say, something had to give and I'm not going to be able to work out today, but I hope to go for a run outside while I'm outta town this weekend and perhaps do an at home workout one day, as well.

I'll try to post tomorrow and/or Saturday, if I get a workout in while I'm away.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple W/ String Cheese
3. Turkey sandwich on wheat w/ Spinach and a handful of almonds
4. TBA
5. TBA
6. TBA

The Passport Photo Doesn't Lie

2006-04-12T09:40:00.000-05:00

I had an excellent workout this morning even though I cut it a little short because I feel like I pulled a muscle in my left shoulder a little bit. I cut my DB chest press short, but otherwise I felt pretty good. I really like the progress of things these past couple of weeks despite the fact that I've remained at 214 lbs. I'm really seeing changes in my body, though, and I'm feeling really healthy.

Yesterday I needed my passport for a little real estate transaction and my wife couldn't believe the difference between the me in that photo and the me now. She said, "I never knew you when you were that big." I said, "Honey, you met me 3 weeks after that photo was taken." She supposedly thought I was cute back then. ; )

I hope to post my before and after photos as soon as I get my before photos sent to me.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Ab Work, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple W/ String Cheese
3. Turkey sandwich on wheat w/ Spinach and a handful of almonds
4. Veggies and Tuna Protein Dip
5. Grilled Pork Tenderloin, grilled potato and onions and steamed broccoli
6. 6 0z low cal choclate pudding

Put a Little Spring in Your Step

2006-04-10T08:59:00.000-05:00

I'm loving the warm weather. Yesterday I got to walk around town with my lovely wife, enjoying the sunshine. It felt great to be out. This morning I worked as the sun was rising and I'm excited that it's supposed to get up to 70° today. New for spring, I'm giving my legs a different workout with Plyometrics. I spent about 15 minutes today doing walking lunges, side steps, butt kicks and sprints. Aside from building my speed and agility, it was a fun way to add some nice cardio to the end of my workout, as well.

Although I hit a low score on the scale this weekend, I was still at 214 lbs. this morning. We'll see how the rest of the week goes. I'd love to continue losing lbs. to drop below 200, but I know my body is tightening up, I'm building muscle and I'm getting so much stronger. Today I pushed two 55 lb. dumbells for my chest press.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Plyometrics Routine, 15 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. TBA
3. TBA
4. TBA
5. TBA
6. TBA

Healthy Kids Day

2006-04-09T17:12:00.000-05:00

Yesterday morning my wife and I hung out downtown in Chicago and volunteered for Healthy Kids Day at the YMCA. I was the bouncer for the moon walk. I may be husky like a bouncer, but not ask husky as I used to be. This time next year, they may think twice about putting me in charge. I will admit, however, some of those kids were big enough to knock me around which is the whole purpose of the YMCA's Activate America program and Healthy Kids Day to begin with. It's a good organization, doing good things for families.

So I was glad to be there and help promote health. It felt good to promote a healthy lifestyle for kids, knowing that I'm promoting a healthy lifestyle for myself, too. I got up early and spent the morning in the city and just couldn't get myself to the gym like I planned. So, I came Sunday afternoon and pushed myself with the cardio So I got some fitness in both days this weekend. Monday morning I'm back to the weights and a new routine. Feeling great this weekend and eating well too!

Today's Workout:
Warm Up
Interval Training: elliptical
Level 7 - 11, (repeat 6X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Granola Bar
4. Chicken burrito
5. Mediterranian Spinach salad with onions, feta cheese and chicken

End of the Week Strength

2006-04-07T18:15:00.000-05:00

Well, I hit the gym later than usual today. I'm pretty tired at the end of this week, but I got in a pretty great weight circuit this evening. I was surprised that the gym wasn't as crowded this evening as I thought it would be. My muscles are pumped full of blood right now and they feel pretty good. I'm looking forward to getting a long cardio session in tomorrow afternoon and then having a rest day. Going for mediterranian food for dinner tonight, so that should be pretty healthy.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Ab Work, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple W/ String Cheese
3. Turkey sandwich on wheat w/ Spinach and a handful of almonds
4. Grilled Chicken with rice and veggies
5. TBA
6. Protein shake w/ 5 Powerfoods

Loose / Tight

2006-04-06T08:52:00.000-05:00

Slept through my alarm this morning, so I'll try to find another time to get to the gym today. However, I put on a pair of pants that I haven't worn in a few weeks and they are much looser than ever before, so that makes me pretty happy. I still feel my body tightening up and my arms and legs are much more solid then they've been in years. I'm really happy with the changes I'm making despite staying around the same weight. I was hoping to be under 200 lbs. by mid-may, but that goal may be delayed a bit. I may step up the length of my cardio workouts each week to burn some extra calories.

Today's Workout:
Warm Up
Interval Training: treadmill 11 min.
Interval Training: elliptical 12 min.
Level 7 - 11, (repeat 2X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Whole wheat crackers, tuna fish and cottage cheese
5. Grilled Chicken and Rice
6. Protein Shake

Cardio push with sun in my eyes

2006-04-05T08:56:00.000-05:00

I reluctantly hit the gym this morning and got some good strong cardio in for the day. I felt good when I was done because I knew I pushed myself despite being pretty worn down. It's kinda nice to break up my cardio between both the treadmill and the elliptical. I look forward to continuing on that for a while until I can work up to the whole cardio session on the treadmill. The sun is so much brighter in the morning now and was shining right in my face through the windows of my gym. I think I might look like a dork wearing my sunglasses on the treadmill.

Today's Workout:
Warm Up
Interval Training: treadmill 11 min.
Interval Training: elliptical 12 min.
Level 7 - 11, (repeat 2X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Whole wheat crackers, tuna fish and cottage cheese
5. Tuna Fish salad
6. Protein Shake

Stretch it out

2006-04-04T09:07:00.000-05:00

Despite not working out today, I'm feeling very good and healthy. I was very sore from yesterday's weight circuit and running late. Some stretches helped me witht he soreness. I'll hit up my cardio tomorrow.

Men's Health featured a new article on stretching in a recent issue that I found informative. I've been amazed at my own recent flexability recently as I've tried to stay limber. I try to do some stretching in the morning before I hit the gym because I usually wake up pretty sore. I always try to get some stretches in after my weight workout. Flexability comes from strengthening muscles. It's good for circulation and for keeping you young and healthy.

Today's Workout:
No Workout today

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Slice of Whole Wheat pizza w/ low fat cheese, grilled chicken, mushrooms and spinach
5. Turkey sandwich on wheat w/spinach, cheese, handful of almonds and raisins
6. 6 oz chocolate pudding

Sore Muscles, Strong Workouts, Striking Results

2006-04-03T09:12:00.000-05:00

Still really sore this morning from my lunges and sprints on Saturday. I still pushed myself during my workout today and the steam room and shower were a welcomed reward on such a cold, dark, rainy morning like today. I actually pushed 50lb. dumbells today for the first time. Seems like not that long ago that I was still pushing 25lbs. I'm getting so much stronger and my endurance is really increasing. I'm so happy with my results. My scale was all over the place this weekend, but I think I lost 1 more pound which I feel pretty good about considering I'm pushing myself so hard with weights at the gym. People are starting to notice the change in my body and that makes me feel really good. I need to post some pics soon.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Ab Work, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Protein shake w/ 5 Powerfoods
3. Apple W/ String Cheese
3. Turkey sandwich on wheat w/ Spinach and a handful of almonds
4. Grilled Chicken with rice and snow peas
5. Whole Wheat Pizza with grilled chicken and low fat cheese
6. Protein shake w/ 5 Powerfoods

No April Foolin' Around

2006-04-01T10:26:00.000-06:00

Got my Saturday off to a great start; I'm not foolin' around this weekend. My wife got up early with me and made a great breakfast packed with powerfoods. Got to the gym and started out with my regular circuit this morning. Afterwards a friend of mine took me through some boot camp-style sprints in the gym. I was shocked at how well I did and how fast I could run. I'm really seeing the fruits of my efforts these past few weeks. I'm getting so much stronger, it's unbelieveable to me. Tomorrow's a rest day and then I'm back at it again at the start of the week!

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Ab Work, 10 min
6 Different Sprints

Today's Meals:
1. Scrambled Eggs w/ spinach, green and red peppers, Whole Wheat Toast and OJ
2. Protein shake w/ 5 Powerfoods
3. Apple W/ String Cheese
3. Turkey sandwich on wheat and green beans from Boston Market
4. Grilled Chicken, grilled veggies and piece of rosemary bread
5. Small Brownie with a small scoop of Ice Cream (Cheat)
6. Protein shake w/ 5 Powerfoods

Cardio; the great stress relief

2006-03-31T08:49:00.000-06:00

My wife and I are in the middle of making some big decisions about our future, it's great to have a workout routine right now to relieve some stress and anxiety. In the past, I would have probably turned to food and mindless TV watching. Exercise has so many benefits, not just physically, but phychologically too. Now I wish I could see into the future.

Adding some treadmill into my workout for the first time ever worked out pretty well yesterday, but I'm sore in new places, which is a good thing. I opted to pass on the morning workout and recover a bit, but I'm going to try to sneak away this afternoon and get some gym-time in over lunch. I'm going to hit the cardio again today because I planned ahead of time to life weights on Saturday morning.

Today's Workout:
Warm Up
Interval Training: treadmill 10 min.
Interval Training: elliptical 15 min.
Level 7 - 11, (repeat 2X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
2. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Three Amigo's Chili
5. TBA
6. Protein Shake

Switching up the Cardio

2006-03-30T08:39:00.000-06:00

Well, I continue to push ahead on my program and I'm feeling pretty good. I've upped the intensity of my elliptical training and even threw in some treadmill action for the first time. Not bad. I look forward to changing things up a bit by adding in the treadmill. Who knows, maybe I'll even run outside a little bit this summer. I've never been a runner. I'm also considering trying swimming now that I'm getting in better shape, but I'll need to pick up some goggles. Has anybody tried swimming for their cardio workout? I hear it's really good for fat burning. Perhaps I'll try it on a weekend in case it really wipes me out.

Today's Workout:
Warm Up
Interval Training: treadmill 10 min.
Interval Training: elliptical 15 min.
Level 7 - 11, (repeat 2X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Protein Shake
4. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
5. Three Amigo's Chili
6. Grilled Chicken on a bed of spinach with fresh vegitables
7. Protein Shake

Abs Diet Metabolism

2006-03-29T09:09:00.000-06:00

I read last week that on the Abs Diet program, your metabolism kicks into high gear at about the 6 week mark. (The term, Metabolism, is derived from the Greek word for "change", or "overthrow" How cool is that?) Sure enough, I have evidence to suggest that my metabolism is finally kicking in...I'll leave it at that. So hopefully that will help kick me into fat-burning phase once again.

On a related note, I spoke with my friend who's a trainer this morning and he suggested that a possible reason for staying at 215lbs. for the past two weeks may be that I'm not getting enough calories and that my body may have switched to fat storage. His suggestion was to add a small amount of calories by adding another meal to my diet like another turkey sandwhich or an apple with string cheese. He suggested not to add 1,000 calories but maybe more like 200-300 calories. I'll take that as a good suggestion and try to add another meal for the next few days. He also suggested that I may be getting in better shape and that I should push myself a little more in cardio. Yesterday, I did just that on the eliptical machine. He suggested that I try running or swimming to switch up my cardio a bit. I dread running, so I think I will start by running on the treadmill for half my workout and the eliptical for half my workout and see how that works out. Hopefully those changes will give me an additional push in my fat loss.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Ab Work, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Protein shake w/ 5 Powerfoods
3. Apple W/ String Cheese
3. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Three Amigo's Chili
5. Grilled Chicken on a bed of spinach w. veggies
6. Protein shake w/ 5 Powerfoods

Staying the Course

2006-03-28T09:49:00.000-06:00

Well, getting back to the gym after my weekend off, has felt good. I'm committed, once again, to sticking to my program and I look forward to the next 6 weeks. The poound I gained last week seems to have come off already and I'm hoping to lose 2lbs. more this week. That would be really encouraging to me. I realize that I can't let my perfectionism when it comes to meals and workouts to put too much pressure on myself. The fact is, I'm eating healthier and exercising better than I ever have before and that's just good for me, no matter how fast I'm hitting my fat-loss goals. So, stick in there with me and follow me on my progress.

Today's Workout:
Interval Training: elliptical
Warm Up
Level 7 - 11, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Three Amigo's Chili
5. Ham and Cheese Pizza (Cheat Meal)
6. Protein Shake

6 Weeks: Discouragement

2006-03-27T09:32:00.000-06:00

Well, to be completely honest, I got really discouraged this weekend. I gained some weight and have completely stalled in my weightloss program. I didn't end up going to the gym on Saturday, ate some kinda bad meals and got really discouraged with my program. For reason's of full disclosure I have to be honest about my falls as much as I'm honest about my rises. I almost decided at one point this weekend to completely give up on my goals, but my lovely wife became a beacon of encouragement and talked me out of it. Afterall, I was reminded that my clothes continue to get looser, my body aches have gone away completely and I can see visual differences in my body. Despite the trickery of my unreliable scale at home, I will continue to press on for another 6 weeks. May 12th continues to be my goal date to drop below 200 lbs. and to score well on my upcoming blood test. Here's to kicking discouragement to the curb.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Ab Work, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple and String Cheese
3. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Three Amigo's Chili
5. Scrambled Egss with spinach and peppers and 1 piece of whole wheat toast
6. Handful of Raisins and Almonds

Fitness Friday

2006-03-24T09:11:00.000-06:00

It was nice to slip on my jeans in the lockerroom this morning and not have to suck in my gut or pull the waist to button up. My muscles feel strong and I'm getting leaner. I'm approaching the six week mark and I'm excited about weighing in on Sunday. I'm really excited to see the results in the next 6 weeks. I'm getting into the best shape of my life and feeling really good. If I can do this, then anyone reading this blog can do this, too.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Ab Work, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Protein shake w/ 5 Powerfoods
3. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Apple W/ String Cheese
5. Pad Thai with Chicken
6. 6 Oz. Fat Free Chocolate Pudding

Stationary Switch Up

2006-03-23T09:06:00.000-06:00

Today's HIIT workout gets switched up with the stationary bike. There are two reasons for this change; 1. I'm getting very excited for Spring and a new season of biking the trails in and around Chicago. 2. I've been thinking a lot about the value of switching up eating plans and workout routines in order to push past plateaus.

Additionally, I was speaking with a trainer at my gym who was excited to see my devotion and progress on the Abs Diet Program. He told me that once I hit my goal, I should work hard at maintaining that goal for at least 6 months afterwards so my body can recalibrate my new body composition. If I hit my goal and let myself go, it will snap back to what it's known my body composition to be for the past 5-10 years. That's good information to have.

I've been having a hard time forcing myself to eat a sixth meal at the end of the evening these past few days. Part of the reason has to do with the fact that I've been eating out (making healthy choices of the menu) and eating late. I'll feel better when I can get back on track with eating homemade meals. Now that I have the Protein Shake/Lactose problem solved, I plan on doing more of that for my sixth meal and after my morning workout.

Today's Workout:
Interval Training: elliptical
Warm Up
Level 6 - 10, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Veggis, baked whole wheat pita chips and tuna protein dip
5. Tuna Salad on a bed of Spinach
6. Protein Shake, 6 oz. Chocolate Fat Free pudding

Off the Wagon and Back into Bed

2006-03-22T08:57:00.000-06:00

Well, I fell off the wagon and back into my bed this morning. I missed my morning workout and won't be able to make up for it today. Perhaps I'll do some ab work and some pushups this evening and maybe work some weights in before my interval training tomorrow morning. I got already for the gym this morning, ate my breakfast, sat down on the bed and that did me in. I was out cold for another half hour and missed my window. I vow to not get back in bed after I get up in the morning and watch my morning news during breakfast in the living room instead.

On the bright side, I'm still losing weight and feeling great. I can tell things are firming up in my body which makes showering a joy every day. I'm looking forward to weigh-in on Sunday.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey Sandwich on whole wheat with a handful of Almonds
4. 4 oz. Low Fat Cottage Cheese, 25 Edemame
5. Shrimp and Spinach Stack Salad from Max and Erma's
6. NA

When did I start loving vegetables?

2006-03-21T09:08:00.000-06:00

Dinner Sunday night (pictured right) was really good and full of vegetables. The Tilapia was rubbed with some Cajun spices on a bed of Spinach and my wife sliced up a new potato with some non-fat butter. A tip about preparing vegetables; we steam vegetables with chicken broth in the microwave and they taste so much better. The thing I notice about all these meals is how colorful they all are; they say that's a good sign of a healthy meal. I hated vegetables so much when I was growing up - even in college. I love them now, when did that change? Maybe it's the chicken broth.

This morning I woke up completely worn out from my circuit yesterday. I plan on hitting the gym at lunch time for some Interval training on the elliptical. It's worth pushing myself with weights, as long as I can still get all my workouts in. I'm not going to give up my workouts because I'm over tired. I'm enjoying this too much. I'm excited to break my day up a little by escaping to the gym. Anyone else currently feeling invigorated by their workouts and results?

Today's Workout:
Interval Training: elliptical
Warm Up
Level 6 - 10, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey Sandwich in a whole wheat pita with a handful of Almonds
4. Vegitables and whole wheat pita chips w. protein dip
5. Teriyaki Chicken Burger on wheat and tons of steamed veggies
6. NA

Update: I got some unfortunate news this morning right before lunch. I hopped in the car and over to the gym to take out my disappointment on the elliptical machine. Had a pretty hard workout and enjoyed an extra long shower. Now back to face the rest of my day.

Oatmeal to Go

2006-03-20T09:12:00.000-06:00

This weekend, we traveled back to our new favorite small city, Grand Rapids to visit another set of friends. In fear of not getting my Oatmeal in for the day, I brought these bags of my favorite breakfast mixture (pictured right) that includes flaxseed, cinnamon and raisins. Not a bad way to travel.

I learned a little bit about the dangers of High Fructose Corn Syrup this morning, as well. It's worth staying away from this stuff and eating "clean."

It was nice to have a short break from the gym this weekend since I was so sore from my circuits last week, but I felt really strong in the gym this morning. It's great to see some definition forming in my arms as I'm doing Dumbell Curls in the mirror. Didn't drop any pounds this past week, but I assume I'm gaining some muscle. I feel good.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Ab Work, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Protein shake w/ 5 Powerfoods
3. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Veggies, whole wheat pita chips and protein dip
5. Bosc pear and String Cheese
6. Grilled Chicken and spinach wrap on whole wheat tortilla

St. Patricks Day

2006-03-17T09:25:00.000-06:00

In what seems to be totally unrelated to the fuex holiday today, my office seems to upping it's chocolate consumption. Yesterday there was a big bowl of Twix bars sitting out in front of the mail room that I must have passed by 10 times. Today someone brought in a huge Chocolate coffee cake laid out in the kitchen for all to take. I'm somewhat tempted, but feeling better by making a good choice for myself and passing it by.

I hit the weights again today and really tried to push myself. While still sore from Wednesday's workout it felt good to get through my routine this morning.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Ab Work, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. Leftover Turkey Burger on a bed of Spinach
5. 6" Chicken Breast sandwhich on Wheat from Subway
6. NA

10:22a.m. Update: No joke, our property management company just dropped off chocolate and white chocolate covered brownies for everyone! Aghhh, they're killing me...

Burning Like a Furnace

2006-03-16T09:09:00.000-06:00

I woke up pretty sore from my changed up circuit yesterday. I feel like my body is burning like a furnace between powefoods and power workouts. Last night's dinner (pictured right) included over five powerfoods thanks to my lovely wife. Turkey burger on a bed of spinach, roasted veggies and a few baked sweet potato chips. Who needs a diet when you eat healthy good tasting food like this.

Today's Workout:
Interval Training: elliptical
Warm Up
Level 6 - 10, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Grilled Salmon Cake & Edemame
4. Minestrone Soup with big chunks of chicken
5. Taco Twist Caserole (Cheat Meal)
6. 6 oz. Low Calorie Chocolate Pudding

Progressing and finding changes

2006-03-15T08:35:00.000-06:00

I worked out pretty hard today on my Total Body Circuit. I progressed from benching with two 30 lbs. Dumbbells to two 40 lbs dumbbells. It felt really great to push that much weight. I sure and whipped today.

Today in the lockeroom I noticed a lot of changes. My pants are loosening, I moved a notch smaller on my belt and I'm noticing my arm and leg muscles tightening up. My gut's not as big and weight is continuing to come off. I feel better than ever and am so excited about the progress I'm making.

Changing my diet has made the biggest difference this time around. I've been working out hard on and off for the past three years. I thought I was eating healthy but I was ignoring the bad meals and chocolate that often slipped into my day. I don't even miss that stuff anymore. It feels so good to do the right thing by eating right and getting myself up to work out in the morning.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.
Ab Work, 10 min

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey sandwich on wheat w/spinach, cheese, handful of almonds
4. 4 oz. Cottage cheese and handful of edamame
5. Turkey Burger on a bed of Spinach with roasted vegitables and baked sweet potato chips
6. 4 oz. Cottage cheese and 8 oz low cal chocolate pudding

Long Weekend off

2006-03-14T11:24:00.000-06:00

My wife and I took a long weekend to Grand Rapids, Michigan to visit friends. It's a surprisingly cool, little city with a lot to offer. I ate pretty healthy all weekend, aside from a free meal or two. I didn't, however, get a chance to work out on Saturday or Monday. This evening I will hit the gym for some Cardio and get my firing on all cylinders. I'm really eager to get back into the gym, especially now that my sinus infection is almost all cleared up. I find that I'm missing the gym a lot. I was pleased to note that my weight didn't change all weekend and I remain at 215 lbs. Another exciting side note, our condo sold this weekend while we were away. It'll be interesting to see how our upcoming move will impact my workout routine and meals. If I can make it through that and still come closer to my goal, anyone can.

Today's Workout:
Interval Training: elliptical
Warm Up
Level 6 - 10, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey on Wheat with a handful of almonds
4. Chicken w/ spinach and tomato sauce over whole wheat noodles
5. Ham Sandwich on Wheat w/spinach, low fat cheese
6. NA

Still Losing

2006-03-10T09:15:00.000-06:00

Despite still being sick, I've managed to make the rest of my workouts this week. The elliptical machine last night felt like it was buried in sand, but I finally got up to speed. I'm finally at 215lbs. Which means I've lost 10lbs in these past few weeks. That's pretty exciting. I'm feeling really good about what I've accomplished in this amount of time. It really feels like I'm going to be able to get under 200lbs for the first time since highschool, I think. That's going to be an exciting day.

It's difficult to say it's not a lot of work, because in the end, it is. However, it becomes much easier when you make the commitment and decide that this is a lifestyle change and a part of my life now. All of the sudden, the feeling of toil goes away and you realize this is what you do now. I no longer have that voice in my head that says, maybe I'll just go back to sleep this morning. I tend to pop out of bed and get my morning started. Getting a good amount of sleep at night has become important to my success.

Today's Workout:
Warm Up
Ab Work, 10 min
Total Body Circuit Training, 40 Min.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Ham sandwich on wheat w/spinach, cheese, handful of almonds
4. TBA
5. TBA
6. TBA

Sick of Getting Sick

2006-03-09T09:41:00.001-06:00

I have a tendency to get sinus infections really easily. It appears I'm going to need a CT scan of my Sinus' because this is my fourth sinus infection since November. Needless to say I was sidelined yesterday and still feeling pretty crumby today. However, I'm still going to try to make it to the gym for some Cardio this evening after work. I will not let this "Gazelle-like intensity" fade. I hate using sick days for being sick and I hate not being able to work out because of it. The last thing I want to do is the kill the great momentum I'm having on this program. Afterall, I'm still losing weight this week.

Today's Workout:
Interval Training: elliptical
Warm Up
Level 6 - 10, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey on Wheat with a handful of almonds
4. Grilled Chicken Breast with brown rice and veggies.
5. TBA
6. TBA

"Gazelle-like" Intensity

2006-03-07T09:14:00.000-06:00

I recently paid off all my debt aside from my mortgage which I'm working to pay down in the next 6 years. The financial guru I followed is all about ridding debt from your life because it holds us back. In fact, his regular saying is to attack it with "Gazelle-like" intensity, no matter what kind of sacrifices you need to make in order to do it. Today I attacked the elliptical machine with that kind of intensity. It feels so good to be so focused on those kinds of goals. Much like getting rid of debt, I want to get rid of the extra fat in my life that's holding me back physically. After thinking about it over the past couple of weeks, getting financially fit is similar to getting physically fit in so many ways; you need to focus, you need to be disciplined, you need to hold yourself back from instant gratitude, you need to change behavior, you need to be efficient, you need to be gazelle-intense!

(Sorry, I haven't taken any photos of gazelles recently.)

Today's Workout:
Interval Training: elliptical
Warm Up
Level 6 - 10, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, skim milk and a dribble of honey
2. Apple and String Cheese
3. Turkey sandwich on Wheat w/lettuce, tomato and cheese and a handful of almonds
4. Minestrone Soup
5. TBA
6. 4 oz cottage cheese, 8 oz chocolate pudding

Neither Rain nor Snow...

2006-03-06T08:23:00.000-06:00

Despite the snow on the ground this morning, I got to the gym for my workout. Nothing will stop me. The trees looked amazing this morning once the sun came out as I drove next to the forest preserve on my way to work. The gym was pretty quiet today which was nice. I was able to get my whole workout in pretty quickly. My weight didn't change much in the last week. Eating this weekend got a little off track because we got too busy with my family being in town. Perhaps I put on some muscle weight too though. As long as I'm not backtracking, I'm happy. I really hope I can continue losing some pounds; I'd love to be under 200 lbs in May.

Today's Workout:
Warm Up
Ab Work, 10 min
Total Body Circuit Training, 40 Min.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey sandwich on wheat w/lettuce, tomato and cheese, handful of almonds
4. Edamame and 4 oz. cottage cheese
5. Baked Ham, baked potato and asparagus
6. NA

Some Inspriation Today

2006-03-03T09:19:00.000-06:00

Excellent words today from our friend, Joe B:

"I've found that a person can learn a lot about themselves, too, in this process if they are willing. The experiment is more than just with method and metabolism, but also of spirit and attitude. How far are you willing to go? How hard are you willing to work? How committed are you to the end result? How will you balance real life with your real goals? How do your mind and body respond to physical stress and exertion? What are your true limits and what are your mental roadblocks? Will you endure? When have you finished?

I think I'm faced with these and similar questions every day, even when I'm not approaching this thing on a deeper level -- like when I choose the chocolate-chip muffin over the cottage cheese for my nighttime snack, or when I increase the speed on the treadmill by a few tenths of a mph even though my brain is telling me to jump off the damn thing and go take a shower. These are little things, perhaps, but they're also my answers by action."

It couldn't be said better than that, thanks Joe! I needed to hear that especially today after I whimped out on my second set this morning.

Excited by the possibilities

2006-03-03T09:02:00.000-06:00

I kinda whimped out on my second set today. Part of it was because I was running late and part of it came from some excuse in my head. I'll hit the weights hard again on Monday. Today is the first day I don't feel completely sore from last Monday. I'm determined to stay strong on this workout plan and to eat right. I'm excited by the possibilities.

Today's Workout:
Warm Up
Ab Work, 10 min
Total Body Circuit Training, 20 Min.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey sandwich on wheat w/lettuce, tomato and cheese, handful of almonds
4. Grilled Chicken Breast and rice & beans
5. TBA
6. 4 oz cottage cheese, 8 oz chocolate pudding

Oatmeal for Life

2006-03-02T09:12:00.000-06:00

Started the day off right, like I have been doing for a couple of weeks now, with an excellent bowl of Oatmeal. I add two tablespoons of flaxseed, some cinnamon, 1 cup of skim milk, a small handful of raisins and a dribble of honey. My doctor recommended oatmeal to lower my colesteral and the flaxseed's Omega-3's add to that benefit, not to mention that the Abs Diet book is all over both of these powerfoods. Here's a shot of my oatmeal at sunrise. (Can't wait for the time to move forward an hour.)

Today's Workout:
Interval Training: elliptical
Warm Up
Level 6 - 10, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, skim milk and a dribble of honey
2. Apple and String Cheese
3. Turkey sandwich on Wheat w/lettuce, tomato and cheese and a handful of almonds
4. Grilled Chicken breast w/ rice and beans
5. Apple Walnut Tuna Salad
6. 4 oz cottage cheese, 8 oz chocolate pudding

That Time of Year

2006-03-01T09:10:00.000-06:00

I only got about half of my weightlifting workout in this morning because I'm still incredibly sore from Monday. I feel like I've lost a little steam this week, but I've still been pushing to get myself to the gym. I ended up making up for missing the gym yesterday morning by hitting it after work. I had a great cardio workout. Man, I can't believe how much busier it is in the evenings; must be the time of year. It was almost unbearable. The lockerroom was wall to wall people, and I had to wait 15 minutes to get on a machine yesterday. Just another reason to get myself out of bed in the morning to get to the gym.

Today's Workout:
Warm Up
Ab Work, 10 min
Total Body Circuit Training, 20 Min.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey sandwich on wheat w/lettuce, tomato and cheese, handful of almonds
4. Grilled Chicken Breast and a cup of Edamame
5. 6" Subway grilled chicken sandwhich on wheat
6. 4 oz cottage cheese, 8 oz chocolate pudding

Eating for Life

2006-02-28T09:15:00.000-06:00

My wife has been making some excellent, healthy meals to keep me on track on my Abs Diet. It has been so amazing to have her cooking for me since we've been married. I used to eat out a lot and that's probably why I've kept so much weight on for so long. I'm very thankful that she likes to cook and that she's been so helpful to me in preparing healthy meals. I hope we can eat this healthy the rest of our lives. This is last night's meal, an excellent salad with grilled chicken on spinach with a light dressing of lemon juice and olive oil. Oh and I forgot, one of the best parts were these baked sweet potato chips. If you've never seen the Eating for Life cookbook, it's got some excellent meals in it, but you just have to make sure the recipe's include the right abs diet foods.

I'm really sore from my workout yesterday morning, so I skipped the gym this morning and plan on hitting it on my way home from work today to do some internval cardio.

Today's Workout:
Interval Training: Eliptical
Warm Up
Level 6 - 10, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, skim milk and a dribble of honey
2. Apple and String Cheese
3. Turkey Sandwhich on Wheat w/lettuce, tomato and cheese and a hadful of almonds
4. NA
5. Grilled Chicken on Wheat bun w/ mixed vegitables
6. NA

Sticktoitness

2006-02-27T09:03:00.000-06:00

After a weekend of feeling not so good, I'm back in action. I really hit the weights hard this morning and feel exhausted. I'm down to 217 on my weekly Sunday morning Weight in. That's 8 lbs for those of you following at home. This is awesome! I'm looking forward to seeing more results in the coming weeks. I'm stickin' to it!

Protein Shakes may be out for me. I realized the thing that got me sick last week was the whey protein. I guess I'm pretty lactose intolerant. I didn't expect it to make me feel that bad. So I'm gonna have to lay off that for a while. Bummer, I just dropped $40 on a huge container of that stuff.

Today's Workout:
Warm Up
Ab Work, 10 min
Total Body Circuit Training, 40 Min.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey sandwich on wheat w/lettuce, tomato and cheese, handful of almonds
4. Chicken fajita's w/green & red peppers, onions and 1 wheat tortilla
5. Grilled Chicken Spinach salad w/mixed vegitables, lemon & Olive Oil Dressing and 8 Sweet Potato Chips
6. Peanut Butter and Raisins

Sick Today

2006-02-24T10:06:00.000-06:00

I got really sick to my stomach yesterday at about 3pm. I left work about an hour early and went home and laid in bed until about 8:30 this morning. I was so uncomfortable all night and felt like I was on the verge of throwing up the whole time. Needless to say, I didn't get to the gym this morning. If I continue to feel better, I should pick up where I left off tomorrow morning. Yuck, I hate getting sick.

My Muscles Want Out

2006-02-23T08:55:00.000-06:00

What a wonderful feeling to finally wake up to the sun this morning. All the way over to the gym the sun blinded my eyes. I feel so much energy these days. I feel like the foods and vitimins I'm putting in my body are really powering me up. I even pushed myself on the eliptical this morning. I think I will start on the next level up on Saturday's workout. The thing I can't believe is how much muscle I'm feeling under this layer of fat. I can't wait to burn that off so that I can let's those muscles out. My arms are tightening up, the wasteband on my boxerbriefs aren't stretched as much and my pants aren't nearly as tight. I think I've dropped another couple of pounds. This is getting exciting.

Today's Workout:
Interval Training: Eliptical
Warm Up
Level 5 - 9, (repeat 4X)
Did an extra interval: level 6-10
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, skim milk and a dribble of honey
2. Protein Shake w/flaxseed
3. Cajun Chicken, rice and beans
4. Turkey Sandwhich on Wheat w/lettuce, tomato and cheese and a hadful of almonds
5. Chicken on Spinach salad
6. Protein Shake w/flaxseed
(I think I need more veggies during the day.)

Motivating Carrots

2006-02-22T09:19:00.000-06:00

Last week I got this concert T-shirt of one of my new favorite bands, Mute Math when I saw them at the legendary Chicago club, Schubas. It's one of the things that's going to motivate me to stay strong on this program. I'm looking forward to looking cut in this shirt this summer. I find it helpful to have several little motivational "carrots" dangling in front of me to keep me going strong on my challange; an upcoming vacation, a reunion, a blog, new clothes, signing up for a race, or entering a fitness challenge with a monetary reward. What are your motivating "carrots"?

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Sushi
4. Turkey sandwich on wheat w/lettuce, tomato and cheese, handful of almonds
5. TBD
6. Protein Shake

Need Protein Shake Help

2006-02-21T11:47:00.000-06:00

I'm a little confused by the Protein Shake recipe's in the Abs Diet book. Yesterday I made my first one and I really liked it. I followed the Abs Diet recipe and had a couple of questions. The Abs Diet book suggests 2 teaspoon of whey protein. That doesn't seem like nearly enough. Second, it suggests that the concoction makes 2 8oz servings, but mine only filled up one 8 oz glass. How is that possible? Joe's Smoothie seems to be very similar to the Abs Diet shake and his suggests that it makes 2 servings as well. Any idea what I'm doing wrong?

Feeling Strong

2006-02-21T09:21:00.000-06:00

I have to say how great it is to have a community of Abs Diet Bloggers checkin in with each other. It keeps me motivated to read other's blogs and and to know that they're reading mine. Thanks everyone.

I'm feeling really strong today. I got a great amount of sleep last night, which is really important. I had an awesome interval session this morning and have so much energy. I feel my body tightening up a bit which feels excellent. On top of all that I did really well this weekend with my diet and I feel unshakable. I may reward myself with a free meal tonight during guys night. Pizza and a beer perhaps? We'll see.

Today's Workout:
Interval Training: Eliptical
Warm Up
Level 5 - 9, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, skim milk and a dribble of honey
2. Apple & String Cheese
3. Cajun grilled Salmon with rice and broccoli
4. Turkey Sandwhich on Wheat w/lettuce, tomato and cheese and a hadful of almonds
5. 2 slices of Papa John's Pizza [Free Meal]
6. Protein Shake w/flaxseed

President's Day

2006-02-20T07:10:00.000-06:00

Despite a busy weekened, I was still able to manage my diet, which felt great. We ate out several meals, but I was still able to make good choices and not feel like I was depriving myself. At one meal, I even found a thai chicken and spinach salad on the menu and it was awesome. I'll have to go back to that place.

I have the day off of work today, go figure. But I still got in to the gym at 6:30 for my workout. Now I might go back home and take a nap. Today might be a productive day off, or it might not.

I feeling strong today and I feel the blood filling up my muscles. I've finally settled to a cool 220, which I'm happy about. Looking forward to losing five more!

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey sandwich on wheat w/lettuce, tomato and cheese, handful of almonds
4. Chicken breast with spinach and tomato sauce
5. Turkey sandwich on wheat w/lettuce, tomato and cheese, handful of almonds
6. Protein Shake

Saturday with Visitors

2006-02-18T09:09:00.000-06:00

We've got guests in from out of town so I snuck out to the gym early this morning while everyone was still sleeping. Nobody's in the gym this early on a Saturday, it feels nice and peaceful here. It's nice to bang out my exercise early and get it outta the way so we can play the rest of the day.

Today's Workout:
Interval Training: Eliptical
Warm Up
Level 5 - 9, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, skim milk and a dribble of honey
2. Apple & String Cheese
3. Spinich and Chicken Salad w/Thai balsamic dressing and mixed vegitables
4. Almonds and Raisons
5. Grilled Talapia and Vegitables at Cheeseburger in Paradise
6. N/A

Staying on Track

2006-02-17T09:10:00.000-06:00

I'm feeling much better today, thanks to some encouragement I got regarding the fluctuation in my weight this week. I'm looking forward to seeing some real results in the coming week.

This morning at the gym I look at a simulated before and after computer model of my body type. I was excited about the results and look forward to making that my goal. The thought of losing 25 pounds by May 12 really has me excited. I'd love to show up at my Doctor's appointment showing that kind of positive change.

I bought some protein powder today and I'm looking forward to using some of the shake recipes from the Abs Diet: Get fit, stay fit book. I plan on mostly doing these at night to keep my carb count low, but I may start drinking one after my workout as my mid morning meal.

Today's Workout:
Warm Up
Total Body Circuit Training, 40 Min.

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey sandwich on wheat w/lettuce, tomato and cheese, handful of almonds
4. 3 Amigo's Chili (I better lay off this, I'm gonna get sick of it soon)
5. Lettuce Wraps w/Chicken and lots of vegitables
6. n/a

I won't give up

2006-02-16T08:54:00.000-06:00

I'm determined to see this through and to work hard on my diet and exercise for 12 weeks. Mid May is my goal and that should set me up nicely for spring and summer. I did get very discouraged this morning when I stepped on the scale, however. After losing 5 pounds at the beginning of this week I have now gained 6 back? Not sure how it's possible to have that much of a swing. Something's not right with that. So I will forge ahead on my program and continue to work hard.

Today's Workout:
Interval Training: Stationary Bike
Warm Up
Level 6 - 14, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/flaxseed, cinnamon, raisins, skim milk and a dribble of honey
2. Apple & String Cheese
3. Turkey sandwich on wheat w/lettuce, tomato and cheese, handful of almonds
4. 3 Amigo's Chili
5. TBD
6. TBD

Waking Up Downtown

2006-02-15T09:16:00.000-06:00

My wife surprised me with dinner downtown last night and an invitation to stay overnight at the Westin. It was a very romantic evening and I used up my free meal for the week. We ate honey garlic roasted chicken, mashed potatoes, broccoli and shared a piece of carrot cake back in the room. I got to work off some of those calories afterward, and that reminds me why I want to stick to this challenge so much more. Afterall, the abs diet book does suggest an even better sex life. It was nice to wake up under the downtown lights this morning with an awesome view looking north up Lake Shore Drive. My wife is very special.

Hopefully I'll get a chance to work out this evening so I don't miss out on the day. The meal plan will continue without a hitch today.

Today's Workout:
Cardio?

Today's Meals:
1. Instant Oatmeal
2. Apple & String Cheese
3. Sushi & Diet Pepsi
4. Turkey Sandwhich on wheat w/lettuce, tomato and cheese
5. Zesty Chicken w/ spinach, tomato sauce, and noodles
6. TBD

Valentine's Day

2006-02-14T08:16:00.000-06:00

Woke up this morning and wished my beautiful wife a happy Valentine's Day. She told me she has something planned for tonight and that I should forget about plans to go to the gym in the morning. I have no idea what this could be, but perhaps I can go to the gym in the evening after work. Hopefully I can find something Healthy to eat at dinner and perhaps stay away from dessert. How exciting, our first Valentines day as a married couple and she's got something secretive planned. I used to hate the idea of Valentine's Day, but now that I'm married, I suppose it's got its perks. :)

Last night I went to a local Health Food Store to pick up some ground Flaxseed. Why are those places so dumpy, stuff shoved onto shelves, bookshelves full of disorganized, dusty books? The woman who was behind the counter looked the opposite of healthy. No make-up, long stringy hair and she was overweight. Kinda the natural look, I guess. Strange place. Anyway, I got what I needed and I have to say that I enjoyed the ground flaxseed in my oatmeal this morning.

My Meal Plan yesterday worked out really well. I wasn't hungry at all. It felt like I was eating really often, but I had so much energy. I was glad to not feel like I was starving and tired all day. We'll see how day two goes.

Today's Workout:
Interval Training: Stationary Bike
Warm Up
Level 4 - 8, (repeat 4X)
Cool Down

Today's Meals:
1. Oatmeal w/ raisins, Flaxseed, cinnamon, skim milk and honey.
2. Apple and String Cheese
3. Turkey sandwich and Almonds
4. Three Bean Chili
5. Roasted Honey Chicken, Mashed Potatoes, Broc. (Free Meal)
6. Carrot Cake (Free Meal)

First Day: A Kink in My Plans?...Nah.

2006-02-13T09:22:00.000-06:00

Saturday night when I was out to dinner with my lovely wife, a nerve in my neck got pinched. In other words I got a kink in my neck. By the time I got into bed I was in so much pain I thought I'd have to go to the hospital. I found out later that you shouldn't put heat on these things, they need 20 minutes of ice every 2 or 3 hours. I was afraid that it might get in the way of my plans to work out today. I iced all day on Sunday and woke up this morning still a little sore, but not undaunted from working out. Today's the first day of my Abs Diet program. Yeah! I'm really pumped.

Today's Workout:
Core Body and Abs, 15 min.
Total Body Circuit Training, 40 Min.

Today's meals:
1. Bowl of Oatmeal w/ raisins
Post-workout Chocolate Milk (Read this in Men's Health Mag)
2. Apple and String Cheese
3. Turkey Sandwich and Almonds
4. 3 Bean Chili (Latest issue of Men's Health Mag, it's really good.)
5. Talapia fish with Broccoli and Wild Rice
6. Protein Shake

Blood Test

2006-02-11T11:14:00.000-06:00

Last night in the mail, I got note from my doctor to come in to take a follow-up blood test in three months. Three months from now will not only be my birthday, but also the end of my second phase of the Abs Diet. 12 weeks isn't that far away and with a little sacrifice and a little hard work, I think I can make some serious improvements in my health. I'll be eating the foods my docotor recommended and I'll be getting in some good cardiovascular exercise to help level out my colesterol. I'd love to show up for my appointment having lost a bunch of weight, too.

Today was my final workout before I start the Abs Diet. It felt good to be in the gym on a Saturday and I look forward to continuing my momentum. I'll spend Sunday studying the Abs Diet book and putting together a meal plan for the week with my wife.

Today's Workout:
Interval Training: Eliptical Machine
Warm Up
Level 4 - 8, (repeat 4X)
Cool Down

See you on Monday!

Motivation

2006-02-10T12:26:00.000-06:00

I've always wanted to be the slim, trim athletic looking guy but for one reason or another have never been physically active enough to maintain that kind of physique. In October I went on an incredible honeymoon to Jamaica with my beautiful bride. We had a wonderful time hanging out on the beach and near the pool, but I never felt incredibly comfortable with my shirt off. Starting Monday, that will all change. I will change my diet, change my workout and hopefully make a big change in my life.

I will try to post current status pictures and keep them updated throughout the program so you can track my progress. I need all the support I can get, so you comments would mean a lot to me. Please feel free to post any tips and tricks for staying motivated or eating well.

Abs Diet Challenge: Phase One

2006-02-10T10:07:00.000-06:00

I'm about to turn 29 in May and have been out of shape most of my life. I've never been obese, but have always carried a lot of extra weight around. I'm ready to change that and get healthy. Based on a recent doctor's office visit, my colesterol levels weren't quite where they were supposed to be. The Abs Diet and exercise should take care of that. I'd hate to have to go on medication even though the condition runs in my family history.

Another important factor in getting healthy for me is the fact that my Father had a major heart attack when he was 34. He was on disability the rest of his life. In 2000, he passed away from heart failure at the age of 54. Not only do I want to improve my health so I live a longer life than he did, but I want to improve my health as a tribute to him. Through changing his diet and exercise, we had 20 years longer with him than the Doctor's ever thought we would. I know that eating right and working out can make a huge difference in my mortality, especially with my family history.

Join me as I take on the Abs Diet and attempt to change my health and physique.