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
Tuesday, May 22, 2012
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.
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