After my lessons learned at the SA Marathon, I am back to the drawing board, and will continue my previous training. Yesterday, kicked things off with a stellar Hill workout. Started the day with a nice 2 mile run, a little faster than marathon pace as my warm-up. Ran to Abottsbury Hill which is about a 6% incline and a mountain of a hill.
The workout was to run up the hill as fast as possible within a minute, and when the minute was done, turn back around and jog down. At the bottom of the hill, I would return (walking) back to the start and go again. Each round was about 3:15 including my 45 second walk to bring my HR back down.
This drill was performed 10X, yes 10 times. Not fun, but an amazing workout and my calves were on fired.
After the last hill, I ran up for one minute and 15 seconds, and then walked one light pole (about 50 Meters) to the next and ran the next pole, etc for 3-4 poles. At the top of the hill (about 1/2 mile) I began to jog again, and the road was pretty flat. Took me a few minutes to get my legs from under me, but once I did, i felt great.
Normally I run a 8:45-:9:30 pace, but on my way back I was keeping a stead 8-8:25 pace. Feeling good and confident I finished off my last run.
Total workout was 1:15 minutes and covered 7 miles. Burnt 1164 calories and my average HR was 156, with a Hight of 194.
Today is a 3000 yard swim and some CrossFit.. Lets see what happens before the Turkey Day.
Onward.
Wednesday, November 21, 2012
Thursday, November 15, 2012
San Antonio Rock N Roll, Live and Learn
As an athlete you are taught not to do anything race day you have not done in training. lesson Learned and a perfect example. for weeks I had trained for my SA Rock N Roll half marathon, and was hoping to PR. Everything was set and ready to complete my third PR in as many events.
Race day came, and unlike most practices I decided to take an energy drink (All natural) that i had never taken before a race. In addition, in all my runs, I had eliminated my need for GU as I had not been drinking coffee but Green Tea instead.
Yep, first mistake...
As we took off for the first mile, I felt a stitch, right away.. Fought through the stitch and just dealt with it. Was feeling really good, and times were a little better than the plan. Mile 2, 3, 4.... came and went and was feeling strong. Hills were fine, and was cruising. Began to pick up speed every mile-just like the plan.
Then, boom....... Mile 10 came and began to have an upset stomach, but never like anything I had experienced. my tummy felt as if I had to vomit, and every step I took got harder and harder. Eventually at about 10 1/2 i could not take it anymore and I decided to walk. This is when the wheels came off. I felt as if i had hit a wall altough my legs and mind were fine. The pain was bad, but I fought through it due to proper training.
I ended up finishing the race, but sure did add time to my finish. Went from a pace to a killing of my last PR to still a PR, but not what I wanted.
Lessons we learn, and at the 3M, I plan on following the plan 100%.... Here is to my next PR.
Onward.
Race day came, and unlike most practices I decided to take an energy drink (All natural) that i had never taken before a race. In addition, in all my runs, I had eliminated my need for GU as I had not been drinking coffee but Green Tea instead.
Yep, first mistake...
As we took off for the first mile, I felt a stitch, right away.. Fought through the stitch and just dealt with it. Was feeling really good, and times were a little better than the plan. Mile 2, 3, 4.... came and went and was feeling strong. Hills were fine, and was cruising. Began to pick up speed every mile-just like the plan.
Then, boom....... Mile 10 came and began to have an upset stomach, but never like anything I had experienced. my tummy felt as if I had to vomit, and every step I took got harder and harder. Eventually at about 10 1/2 i could not take it anymore and I decided to walk. This is when the wheels came off. I felt as if i had hit a wall altough my legs and mind were fine. The pain was bad, but I fought through it due to proper training.
I ended up finishing the race, but sure did add time to my finish. Went from a pace to a killing of my last PR to still a PR, but not what I wanted.
Lessons we learn, and at the 3M, I plan on following the plan 100%.... Here is to my next PR.
Onward.
Tuesday, October 23, 2012
My Next Challenges
So much has happened since my last post.. I had succesfully completed my Nutrition program with TKO, and continued working out.
Now, I have challenged myself with doing my Triathlons, and watching my nutrition, yet again. I have started using My Fit Foods as my meals, and have now been doing the program for 5 days.
The first day I dropped 1.5lbs and have maintained since.. Will see what happens after a month, but I am feeling a little better and think I am losing some BF. Not too concerned with the scale, but really am concerned with losing BF.
In additoin, I am training for my first Half Ironman next year, possibly in the April time frame. For now, have a race on Nov 11, 2012 (SA Rock N Roll Marathon). Training is going good, but need to log some miles as I have not put in many miles yet. The most I have run is 7, so need to pep it up a little.
My goal this year will be a half marathon time of 1:58 or less. Year to date, I have surpassed my last two goals which were the Austin Tri Rock, and then shattered my goal at the Kerville Tri. Hard work, diet and my coach Blake from Moxie Multi Sport have really helped.
Really looking forward to what 2013 brings, hoping to break some more PR's, so far, my last three races have all been PR's.
Onward.
Now, I have challenged myself with doing my Triathlons, and watching my nutrition, yet again. I have started using My Fit Foods as my meals, and have now been doing the program for 5 days.
The first day I dropped 1.5lbs and have maintained since.. Will see what happens after a month, but I am feeling a little better and think I am losing some BF. Not too concerned with the scale, but really am concerned with losing BF.
In additoin, I am training for my first Half Ironman next year, possibly in the April time frame. For now, have a race on Nov 11, 2012 (SA Rock N Roll Marathon). Training is going good, but need to log some miles as I have not put in many miles yet. The most I have run is 7, so need to pep it up a little.
My goal this year will be a half marathon time of 1:58 or less. Year to date, I have surpassed my last two goals which were the Austin Tri Rock, and then shattered my goal at the Kerville Tri. Hard work, diet and my coach Blake from Moxie Multi Sport have really helped.
Really looking forward to what 2013 brings, hoping to break some more PR's, so far, my last three races have all been PR's.
Onward.
Tuesday, May 22, 2012
The next Challenge..
Dreams become a goal when you write them down, and then a reality when you sign up for something. Today I signed up for my first Olympic Distance Triathlon and so the training shall begin or continue, and so come the early mornings, late nights, and passing on the beer and chips and trading in for oatmeal, brown Rice, egg whites, etc. my stomach has been in knots all day, but this is something I need to do for myself.
For my training I will follow the training I have read in the book, the Time crunched Triathlete which is a wonderful book. The training is simplistic, short but tough. Nothing easy about the training, but only train 3 days per week or up to 8 hours.
My biggest worry is going to be the swim, never have i swam 1500 meters, or especially in open water. The 1 mile swim has only been something I have done 2-3 times, but two years ago. Fortunately for me, the running and biking are in check so will just need to build on what I have in the tank now and take it from there. There are many morning, lunch and late swims in my future. Really interested to see what the training can do for me.
My ultimate goal is to complete my first full ironman within a year.... It all starts somewhere and that time is now.
Workout #1
AM-3 Mile run, 75%-85% HR
Gym-
2X
1A) Deadlift-135lbs 10X
1B) Row 2 minutes 500 meters
2A) Snatch and press 2X95X10
2B) Pull ups 10X
3A) DB Curls 1) 55X6, 2) 60X4
3B) Dips
Knee Tucks
**Bike-Level 25 10 minutes
For my training I will follow the training I have read in the book, the Time crunched Triathlete which is a wonderful book. The training is simplistic, short but tough. Nothing easy about the training, but only train 3 days per week or up to 8 hours.
My biggest worry is going to be the swim, never have i swam 1500 meters, or especially in open water. The 1 mile swim has only been something I have done 2-3 times, but two years ago. Fortunately for me, the running and biking are in check so will just need to build on what I have in the tank now and take it from there. There are many morning, lunch and late swims in my future. Really interested to see what the training can do for me.
My ultimate goal is to complete my first full ironman within a year.... It all starts somewhere and that time is now.
Workout #1
AM-3 Mile run, 75%-85% HR
Gym-
2X
1A) Deadlift-135lbs 10X
1B) Row 2 minutes 500 meters
2A) Snatch and press 2X95X10
2B) Pull ups 10X
3A) DB Curls 1) 55X6, 2) 60X4
3B) Dips
Knee Tucks
**Bike-Level 25 10 minutes
Wednesday, May 9, 2012
The 90 Day Challenge
I began the TKO Challenge on January 16, 2012 after meeting with Rich and discussing my goals in length and filling out forms on what foods I can eat, and what my physical goals would be in the next 90 Days. Rich promptly got back to me with a diet plan, and we met to discuss the foods and make sure I understood all the supplements I would be using and how to prepare my meals. I have been working out for years, and used to be a Regional Manager for the fitness industry. I have always worked out, and been in great cardio shape. In the last few years I have begun competing in Marathons, and Triathlons. In addition, I do a good amount of High Intensity training, but my problem has always been my diet.
So, in 2012 I committed myself to actually change my eating habits and see what my training paired with good nutrition would do for me. And so my 90 day journey began. I knew there would be some hard times ahead, and I had to truly commit myself to being mentally strong. Being mentally strong during my workouts and competitions is a breeze as well as putting my body through the tortures that a 5 hour workout brings. It is not easy to ride 40 miles, then run, followed by weights and all this before 8:30 when most people are getting up on a Saturday. Desire for success on the field has never been an issue. My issue is simple, nutrition.
The journey began at me weighing in at 199lbs and about 17% body fat on Jan 16, 2012. The realistic Goals I set for myself was to lose about 14 lbs, and about 5% body fat, and increasing my overall strength, stamina and cardio. At the end of it all, my wardrobe would probably need an overhaul as well.
The first couple of days on the TKO diet was pure pain. Never had I ate so much, and was basically disgusted with how much food I was consuming. In those first few days, I was miserable eating, and following the regimen. I kept telling myself that I would take it one day at a time. Initially I committed myself to 30 days of clean living. Being very concerned with my weight on the scale I quickly got down on myself because I did not lose any weight the first week, then the second week, and then the third week. In my desperation for weight loss I reached out to Rich and he laughed at me by saying, well how long did it take you to get to where you are now. He told me to be patient, and reassured me that his diet WORKS. My trust in Rich grew, and so I did not weigh myself for another week or so.
Close to the first month of completion the diet began to get easier, my organizing of foods got easier and my prep work became a breeze. Started preparing my foods every Sunday and after two hours of prep time, I did not have to cook until the next Sunday, so I was willing to commit 1-2 hours weekly on a Sunday morning so that I would not have to hassle with cooking everyday.. As the prep work got easier, and the food did not seem so hard to eat, the scale decided to budge and start going in the direction I had hoped for. As this was going on, my clothes started to get bigger and Finally, just finally my stomach started to get smooth and I saw something I had not seen since my college days, ABS? What are those little things on my stomach. My wife started to notice, and at the gym I started noticing my strength increase. Losing weight, you normally lose strength, but this was not the case.
As I finished month 2, I hit my goal of 186lbs, and so I started to reward myself a little more on the weekends. What is incredible about all this is that I had a few cheat meals and cheat days (sorry Rich), and shortly after this, my weight would go back to where it was before the cheat day and meals.. My metabolism is in full gear, and this is great as I have always had a pretty slow metabolic rate.
The road has not been easy, but Rich has been there to encourage me every step of the way, always responding to my text, emails and call within minutes of me reaching out. He has met with me once a month, and has truly inspired me to continue my journey. It has now been three months, and I went from 199lbs to 186lbs, lost a few inches on my waist and was down to about 11% body fat.
As much as it pains me to say this, I will continue this lifestyle as I am hooked on the results… Big changes since day one to now, it is nice to take my shirt off and feel good about myself. I read an interesting quote one day that said, it takes 1 month for you to notice changes, 2 months for friends an 3 for the whole world to notice. In the upcoming months, I plan on losing a little more lbs and then bulking up with Rich’s help…
In my reflection of the last three months, I have learned that I am mentally strong and can accomplish anything, it is a matter of desiring what you want and then going after it. Along the way I have inspired others, and all this for a mere $50.00 bucks. Glad I went in to TKO in early January and that Rich was there. Things happen for a reason.
Thanks Rich.
So, in 2012 I committed myself to actually change my eating habits and see what my training paired with good nutrition would do for me. And so my 90 day journey began. I knew there would be some hard times ahead, and I had to truly commit myself to being mentally strong. Being mentally strong during my workouts and competitions is a breeze as well as putting my body through the tortures that a 5 hour workout brings. It is not easy to ride 40 miles, then run, followed by weights and all this before 8:30 when most people are getting up on a Saturday. Desire for success on the field has never been an issue. My issue is simple, nutrition.
The journey began at me weighing in at 199lbs and about 17% body fat on Jan 16, 2012. The realistic Goals I set for myself was to lose about 14 lbs, and about 5% body fat, and increasing my overall strength, stamina and cardio. At the end of it all, my wardrobe would probably need an overhaul as well.
The first couple of days on the TKO diet was pure pain. Never had I ate so much, and was basically disgusted with how much food I was consuming. In those first few days, I was miserable eating, and following the regimen. I kept telling myself that I would take it one day at a time. Initially I committed myself to 30 days of clean living. Being very concerned with my weight on the scale I quickly got down on myself because I did not lose any weight the first week, then the second week, and then the third week. In my desperation for weight loss I reached out to Rich and he laughed at me by saying, well how long did it take you to get to where you are now. He told me to be patient, and reassured me that his diet WORKS. My trust in Rich grew, and so I did not weigh myself for another week or so.
Close to the first month of completion the diet began to get easier, my organizing of foods got easier and my prep work became a breeze. Started preparing my foods every Sunday and after two hours of prep time, I did not have to cook until the next Sunday, so I was willing to commit 1-2 hours weekly on a Sunday morning so that I would not have to hassle with cooking everyday.. As the prep work got easier, and the food did not seem so hard to eat, the scale decided to budge and start going in the direction I had hoped for. As this was going on, my clothes started to get bigger and Finally, just finally my stomach started to get smooth and I saw something I had not seen since my college days, ABS? What are those little things on my stomach. My wife started to notice, and at the gym I started noticing my strength increase. Losing weight, you normally lose strength, but this was not the case.
As I finished month 2, I hit my goal of 186lbs, and so I started to reward myself a little more on the weekends. What is incredible about all this is that I had a few cheat meals and cheat days (sorry Rich), and shortly after this, my weight would go back to where it was before the cheat day and meals.. My metabolism is in full gear, and this is great as I have always had a pretty slow metabolic rate.
The road has not been easy, but Rich has been there to encourage me every step of the way, always responding to my text, emails and call within minutes of me reaching out. He has met with me once a month, and has truly inspired me to continue my journey. It has now been three months, and I went from 199lbs to 186lbs, lost a few inches on my waist and was down to about 11% body fat.
As much as it pains me to say this, I will continue this lifestyle as I am hooked on the results… Big changes since day one to now, it is nice to take my shirt off and feel good about myself. I read an interesting quote one day that said, it takes 1 month for you to notice changes, 2 months for friends an 3 for the whole world to notice. In the upcoming months, I plan on losing a little more lbs and then bulking up with Rich’s help…
In my reflection of the last three months, I have learned that I am mentally strong and can accomplish anything, it is a matter of desiring what you want and then going after it. Along the way I have inspired others, and all this for a mere $50.00 bucks. Glad I went in to TKO in early January and that Rich was there. Things happen for a reason.
Thanks Rich.
Monday, April 23, 2012
My 90 Day TKO Nutrition Journey
I began the TKO Challenge on January 16, 2012 after meeting with Rich and discussing my goals in length and filling out forms on what foods I can eat, and what my physical goals would be in the next 90 Days. Rich promptly got back to me with a diet plan, and we met to discuss the foods and make sure I understood all the supplements I would be using and how to prepare my meals. I have been working out for years, and used to be a Regional Manager for the fitness industry. I have always worked out, and been in great cardio shape. In the last few years I have begun competing in Marathons, and Triathlons. In addition, I do a good amount of High Intensity training, but my problem has always been my diet.
So, in 2012 I committed myself to actually change my eating habits and see what my training paired with good nutrition would do for me. And so my 90 day journey began. I knew there would be some hard times ahead, and I had to truly commit myself to being mentally strong. Being mentally strong during my workouts and competitions is a breeze as well as putting my body through the tortures that a 5 hour workout brings. It is not easy to ride 40 miles, then run, followed by weights and all this before 8:30 when most people are getting up on a Saturday. Desire for success on the field has never been an issue. My issue is simple, nutrition.
The journey began at me weighing in at 199lbs and about 17% body fat on Jan 16, 2012. The realistic Goals I set for myself was to lose about 14 lbs, and about 5% body fat, and increasing my overall strength, stamina and cardio. At the end of it all, my wardrobe would probably need an overhaul as well.
The first couple of days on the TKO diet was pure pain. Never had I ate so much, and was basically disgusted with how much food I was consuming. In those first few days, I was miserable eating, and following the regimen. I kept telling myself that I would take it one day at a time. Initially I committed myself to 30 days of clean living. Being very concerned with my weight on the scale I quickly got down on myself because I did not lose any weight the first week, then the second week, and then the third week. In my desperation for weight loss I reached out to Rich and he laughed at me by saying, well how long did it take you to get to where you are now. He told me to be patient, and reassured me that his diet WORKS. My trust in Rich grew, and so I did not weigh myself for another week or so.
Close to the first month of completion the diet began to get easier, my organizing of foods got easier and my prep work became a breeze. Started preparing my foods every Sunday and after two hours of prep time, I did not have to cook until the next Sunday, so I was willing to commit 1-2 hours weekly on a Sunday morning so that I would not have to hassle with cooking everyday.. As the prep work got easier, and the food did not seem so hard to eat, the scale decided to budge and start going in the direction I had hoped for. As this was going on, my clothes started to get bigger and Finally, just finally my stomach started to get smooth and I saw something I had not seen since my college days, ABS? What are those little things on my stomach. My wife started to notice, and at the gym I started noticing my strength increase. Losing weight, you normally lose strength, but this was not the case.
As I finished month 2, I hit my goal of 186lbs, and so I started to reward myself a little more on the weekends. What is incredible about all this is that I had a few cheat meals and cheat days (sorry Rich), and shortly after this, my weight would go back to where it was before the cheat day and meals.. My metabolism is in full gear, and this is great as I have always had a pretty slow metabolic rate.
The road has not been easy, but Rich has been there to encourage me every step of the way, always responding to my text, emails and call within minutes of me reaching out. He has met with me once a month, and has truly inspired me to continue my journey. It has now been three months, and I went from 199lbs to 186lbs, lost a few inches on my waist and was down to about 11% body fat.
As much as it pains me to say this, I will continue this lifestyle as I am hooked on the results… Big changes since day one to now, it is nice to take my shirt off and feel good about myself. I read an interesting quote one day that said, it takes 1 month for you to notice changes, 2 months for friends an 3 for the whole world to notice. In the upcoming months, I plan on losing a little more lbs and then bulking up with Rich’s help…
In my reflection of the last three months, I have learned that I am mentally strong and can accomplish anything, it is a matter of desiring what you want and then going after it. Along the way I have inspired others, and all this for a mere $50.00 bucks. Glad I went in to TKO in early January and that Rich was there. Things happen for a reason.
Thanks Rich.
So, in 2012 I committed myself to actually change my eating habits and see what my training paired with good nutrition would do for me. And so my 90 day journey began. I knew there would be some hard times ahead, and I had to truly commit myself to being mentally strong. Being mentally strong during my workouts and competitions is a breeze as well as putting my body through the tortures that a 5 hour workout brings. It is not easy to ride 40 miles, then run, followed by weights and all this before 8:30 when most people are getting up on a Saturday. Desire for success on the field has never been an issue. My issue is simple, nutrition.
The journey began at me weighing in at 199lbs and about 17% body fat on Jan 16, 2012. The realistic Goals I set for myself was to lose about 14 lbs, and about 5% body fat, and increasing my overall strength, stamina and cardio. At the end of it all, my wardrobe would probably need an overhaul as well.
The first couple of days on the TKO diet was pure pain. Never had I ate so much, and was basically disgusted with how much food I was consuming. In those first few days, I was miserable eating, and following the regimen. I kept telling myself that I would take it one day at a time. Initially I committed myself to 30 days of clean living. Being very concerned with my weight on the scale I quickly got down on myself because I did not lose any weight the first week, then the second week, and then the third week. In my desperation for weight loss I reached out to Rich and he laughed at me by saying, well how long did it take you to get to where you are now. He told me to be patient, and reassured me that his diet WORKS. My trust in Rich grew, and so I did not weigh myself for another week or so.
Close to the first month of completion the diet began to get easier, my organizing of foods got easier and my prep work became a breeze. Started preparing my foods every Sunday and after two hours of prep time, I did not have to cook until the next Sunday, so I was willing to commit 1-2 hours weekly on a Sunday morning so that I would not have to hassle with cooking everyday.. As the prep work got easier, and the food did not seem so hard to eat, the scale decided to budge and start going in the direction I had hoped for. As this was going on, my clothes started to get bigger and Finally, just finally my stomach started to get smooth and I saw something I had not seen since my college days, ABS? What are those little things on my stomach. My wife started to notice, and at the gym I started noticing my strength increase. Losing weight, you normally lose strength, but this was not the case.
As I finished month 2, I hit my goal of 186lbs, and so I started to reward myself a little more on the weekends. What is incredible about all this is that I had a few cheat meals and cheat days (sorry Rich), and shortly after this, my weight would go back to where it was before the cheat day and meals.. My metabolism is in full gear, and this is great as I have always had a pretty slow metabolic rate.
The road has not been easy, but Rich has been there to encourage me every step of the way, always responding to my text, emails and call within minutes of me reaching out. He has met with me once a month, and has truly inspired me to continue my journey. It has now been three months, and I went from 199lbs to 186lbs, lost a few inches on my waist and was down to about 11% body fat.
As much as it pains me to say this, I will continue this lifestyle as I am hooked on the results… Big changes since day one to now, it is nice to take my shirt off and feel good about myself. I read an interesting quote one day that said, it takes 1 month for you to notice changes, 2 months for friends an 3 for the whole world to notice. In the upcoming months, I plan on losing a little more lbs and then bulking up with Rich’s help…
In my reflection of the last three months, I have learned that I am mentally strong and can accomplish anything, it is a matter of desiring what you want and then going after it. Along the way I have inspired others, and all this for a mere $50.00 bucks. Glad I went in to TKO in early January and that Rich was there. Things happen for a reason.
Thanks Rich.
Wednesday, April 11, 2012
As the journey continues
Last week on my diet and I have really really seen results. Even though, the last week I have cheated more than normal, actually a lot more I have been very happy with my results and have been so happy I have decided to continue the eating. After this weekend, I will continue the same eating, but will modify a little with the veggies and may add a little cheating on the weekends, gotta enjoy myself, right.
The physical appearance is clear, and the clothes are big, but unfortunately, the cardio is not where it should be or used to be. I have also found that I have been sick a little more recently than the last few years. Being sick has nothing to do with the diet, but has a lot to do with the kiddos.
For the next month, my plan is to work on my TRI training and am incorporating what I am learning from the book I am reading, The Time Crunched Triathlete which incorporates a HIT (High Intensity Training) focus. Less is more, but quality over quantity. Beginning early on in June, the Marathon training will begin and need to figure out what I am going to do. My goals for 2012 are simple and they are to get faster and stronger. The diet has been great, and now need to get my speed up as well.
The focus and goal is to do weights 3X per week, cardio 5-6X, Yoga at least 1X per week and work on stretching. Under cardio, will be adding a good 4-5 days of swimming, 4 days of running and 2-3 biking.. The road is long but the feeling of success is also a great feeling.
Onward.
The physical appearance is clear, and the clothes are big, but unfortunately, the cardio is not where it should be or used to be. I have also found that I have been sick a little more recently than the last few years. Being sick has nothing to do with the diet, but has a lot to do with the kiddos.
For the next month, my plan is to work on my TRI training and am incorporating what I am learning from the book I am reading, The Time Crunched Triathlete which incorporates a HIT (High Intensity Training) focus. Less is more, but quality over quantity. Beginning early on in June, the Marathon training will begin and need to figure out what I am going to do. My goals for 2012 are simple and they are to get faster and stronger. The diet has been great, and now need to get my speed up as well.
The focus and goal is to do weights 3X per week, cardio 5-6X, Yoga at least 1X per week and work on stretching. Under cardio, will be adding a good 4-5 days of swimming, 4 days of running and 2-3 biking.. The road is long but the feeling of success is also a great feeling.
Onward.
Tuesday, April 3, 2012
Day 78..
The quest continues and now on the home stretch. 78 days of eating the same foods, every single day... Whoa! So hard at first, probably one of the hardest things I have ever done. Didnt think I would get this far at first, and now, seems like a distant memory and cant believe how much easier it has become.
Well, to the results so far.. in 78 days I have now cheated about 5 meals total, and had two days of full cheating for a sanity check. Other than that, been right on target with my diet.
I started at 199Lbs after just not losing weight I went to see Rich at TKO nutrition, TKOnutrition.com and spent $50 bucks for a customized diet. Rich sent me the diet and away I went.
The weight took about 3 weeks to start coming off, and once it started it was like wildfire. Started losing .5lbs per day for about two weeks. My goal weight is 185Lbs and a full six pack. Today I am 187lbs and about a 4 pack. Still looking to have a visible Six Pack and start tightening up my stomach. My pants are really large now, and the best thing of this is my strenght is about the same.
I would say the only negative has been my cardio is not where it was once, but also losing weight makes it hard to stay on top of my cardio. Dont get me wrong, i can still do a half marathon, and ride 30ish miles, but not where I was last year.
The good news with my cardio is that I will be incorporating more carbs as I gear up for my June Tri. Really looking forward to seeing what i can do at a lighter weight.
After April 14th (My 90th Day) I do plan on staying on the "lifestyle" and will change it up slightly to help me with my cardio training. Also, once the goal is reached physically and mentally, I will be looking for test boosters to help me add size. Would love to be a rock hard 190Lb athlete, and would love to be at around 10% body fat or less.
Looking for big things these last two weeks. The TRI training has started and really looking forward to my grand finale, the San Antonio Marathon in SA in November. Would love to run a marathon in about 4 hours.
Onward.
Well, to the results so far.. in 78 days I have now cheated about 5 meals total, and had two days of full cheating for a sanity check. Other than that, been right on target with my diet.
I started at 199Lbs after just not losing weight I went to see Rich at TKO nutrition, TKOnutrition.com and spent $50 bucks for a customized diet. Rich sent me the diet and away I went.
The weight took about 3 weeks to start coming off, and once it started it was like wildfire. Started losing .5lbs per day for about two weeks. My goal weight is 185Lbs and a full six pack. Today I am 187lbs and about a 4 pack. Still looking to have a visible Six Pack and start tightening up my stomach. My pants are really large now, and the best thing of this is my strenght is about the same.
I would say the only negative has been my cardio is not where it was once, but also losing weight makes it hard to stay on top of my cardio. Dont get me wrong, i can still do a half marathon, and ride 30ish miles, but not where I was last year.
The good news with my cardio is that I will be incorporating more carbs as I gear up for my June Tri. Really looking forward to seeing what i can do at a lighter weight.
After April 14th (My 90th Day) I do plan on staying on the "lifestyle" and will change it up slightly to help me with my cardio training. Also, once the goal is reached physically and mentally, I will be looking for test boosters to help me add size. Would love to be a rock hard 190Lb athlete, and would love to be at around 10% body fat or less.
Looking for big things these last two weeks. The TRI training has started and really looking forward to my grand finale, the San Antonio Marathon in SA in November. Would love to run a marathon in about 4 hours.
Onward.
Wednesday, February 22, 2012
Day 38...
The diet continues and going strong, well sort of.. It has now been 38 days of joyful bliss.. 38 days of enjoying the same fine foods, over and over and over. It is funny how many recipes you can come up with making the same food and how you can change things up and the crazy things you add to your foods. Being that I am allowed to eat Hot Sauce and seasonings, I have made all kinds of ketchups and dipping sauces. Lemon has also become my friend throughout this time. Although I am miserable, the diet is not that hard as I have a good plan every week, but the one bright note is, I am leaning out. Never before have I followed a diet like this. There have been good days and bad days and just last week I was ready to quit, until I came up with my latest dipping sauce. Buffalo wing sauce with Kettle corn seasoning.. Wow, what a treat, better than ice cream.
I have set a date of March 3rd to be my coming out party, and on that day I have begun planning my eating, and I can tell you I will not be eating oatmeal, or chicken all day. Still trying to decide if I will get back on and alter the diet or change my lifestyle back to the Zone diet. Regardless, it has been an experience and I look forward to continuing my journey and seeing great results.
Onward.
I have set a date of March 3rd to be my coming out party, and on that day I have begun planning my eating, and I can tell you I will not be eating oatmeal, or chicken all day. Still trying to decide if I will get back on and alter the diet or change my lifestyle back to the Zone diet. Regardless, it has been an experience and I look forward to continuing my journey and seeing great results.
Onward.
Monday, February 20, 2012
2012 Austin Livestrong
What a difference a year makes, training and nutrition. Yesterday I completed my 4th Half Marathon and this was my first non 3M Marathon. Yesterday’s Marathon was the Austin Livestrong Half and Full Marathon. Unlike last year, I opted for the half this year. My training has gone well, but I was not really ready for this and although my diet was super clean and I have leaned down, this was not the best nutrition for me.
For the last few months, my running has been going well, and my diet has been clean, but lack of Carbs during and before the race really hurt. Regardless, I was really happy with my results this year and the fact that I pushed myself when I thought I was broken.
I will be working on my speed and stamina the rest of year and plan on doing a few Tri’s, but at the end of the year I would like to redeem myself and go back to SA where it all started and crush my 2009 Marathon time of 4:49. I think I should be able to do it this year, all I have to do is train and believe in myself.
The rest of the year, I do plan on finding a training group so that I can learn extra things and increase my speed and bust through the WALL. Look forward to the rest of 2012. The diet is in check and I know I can do it, now it is time to combine Diet, determination and hard work.
Onward.
For the last few months, my running has been going well, and my diet has been clean, but lack of Carbs during and before the race really hurt. Regardless, I was really happy with my results this year and the fact that I pushed myself when I thought I was broken.
I will be working on my speed and stamina the rest of year and plan on doing a few Tri’s, but at the end of the year I would like to redeem myself and go back to SA where it all started and crush my 2009 Marathon time of 4:49. I think I should be able to do it this year, all I have to do is train and believe in myself.
The rest of the year, I do plan on finding a training group so that I can learn extra things and increase my speed and bust through the WALL. Look forward to the rest of 2012. The diet is in check and I know I can do it, now it is time to combine Diet, determination and hard work.
Onward.
Friday, February 17, 2012
Living Livestrong
Well, been a while since my last post. Much has happened, and many races and events ahead. This weekend is the 2012 Austin Livestrong Marathon, and without training I am going for it. Well, i have been training, but not like last year.
This year, looking to finish at a 9:00 average clip and the conditioning is much better than last year, but best above all is I am healthy and my diet has been strong.
For the last 32 days I have been following the TKOnutrition.com diet written up by Mr Rich Stone. It has been one of the hardest diets I have ever followed, but this was at the beginning.
Now, this has gotten a lot easier and we will see how I feel after the run.
Speaking of diets, in the last 32 days, I have managed to drop a cool 8.5lbs and have lost a significant amount of body fat. Lets see what happens in the next day 30-45 days, and who knows I may go a full 3-4 months on this diet.
For now, the training continues and lets see what happens on Sunday.
Onward.
This year, looking to finish at a 9:00 average clip and the conditioning is much better than last year, but best above all is I am healthy and my diet has been strong.
For the last 32 days I have been following the TKOnutrition.com diet written up by Mr Rich Stone. It has been one of the hardest diets I have ever followed, but this was at the beginning.
Now, this has gotten a lot easier and we will see how I feel after the run.
Speaking of diets, in the last 32 days, I have managed to drop a cool 8.5lbs and have lost a significant amount of body fat. Lets see what happens in the next day 30-45 days, and who knows I may go a full 3-4 months on this diet.
For now, the training continues and lets see what happens on Sunday.
Onward.
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