Progress minus exercise???

Okay, I don't understand it because I didn't eat all that well in Atlanta last week and I only rode the bike for one hour (10 miles) and that was a recovery ride with a couple of short intervals.  Yet, I was able to drop almost a pound and took some off the waist.  I'll take it but it does have me confused.  Maybe larger intakes of alcohol is the trick...going to have to try it again next week ;-)


End of week four weigh in and measurements (1/31/11):

Weight	199.6
Waist	38.75
Body fat %	23.0

Getting somewhat better

As I did last week, not as healthy as I should have eaten and it showed on the scale but the waist is slightly smaller (a tad under 39) and the body fat % reduced some.  I'm glad for those things as the not so good eating happened all but one night this week after 10pm and typically involved Fluff and chips :)  I'll take the week because of the riding amount. 

End of week three weigh in and measurements (1/24/11):

Weight	200.4
Waist	39.00
Body fat %	23.0

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Not too bad...

Well, I didn't eat as healthy as I should have but it was still a good week.  I moved in the right direction and the weight, waist, and body fat % have all become smaller numbers. That's probably due to this being a good week of exercise and since I've done a little with small increases each day I'm actually to move without my lats and legs killing me from the negative pull-ups, rides, and squats.

End of week two weigh in and measurements (1/17/11):

Weight	200.4
Waist	39.00
Body fat %	23.1

Pork a new way...

It looks like a great call by Felicia.  Once again showing she's smarter then me.

sent from my wireless phone

It was a good week

I started riding and working out.  All rides were in the basement on the trainer and I tested myself and completed an additional day of body weight exercises.  This morning I weighed in at 4 pounds less than last week and reduced both my waist and body fat percentage.  This week will have some additional workouts and possibly an outside ride or two.

End of week one weigh in and measurements (1/10/11):

Weight	201.2
Waist	39.25
Body fat  %	23.2

Nova vs. Cincy

Thanks Mom-mom and Pop-pop Thomas, Jack and Daddy are having a good time.

sent from my wireless phone

Update

I forgot to mention that Felicia decided to watch this week but will be getting on the skates in the next couple of weeks and I'll stay on the other side of the boards.

sent from my wireless phone

Thomas starts

Thomas started his "learn to skate" last night.  He did really well and Jack was able to skate in the open session and skated with me and Thomas after his lesson.

sent from my wireless phone

2011 Goals

Last year I listed 5 goals and hit 3 of them; this year I will hit all of them.  Also this year I'm going to be much more specific and will be breaking my goals into quarterly goals which will help keep me focused and keep me improving throughout the year.  The quarterly goals will be laid out now and will be updated/re-posted as 4 individual posts at the start of that quarter and may be adjusted based on how things progressed during the previous quarter.  With each quarter being 13 weeks long it should be easy to track progress.

Quarterly goals will have some basic parameters as well.  Biking will have time not mileage goals, although mileage will be tracked in my log.  Measurements will take place upon waking up on Monday mornings and will be posted that day.  The first day of each quarter I will test myself for number of push-ups, pull-ups, and body-weight squats. 

So what do I want to accomplish this year?

January - March (Quarter 1)

o    Burn a minimum of 2,500 Calories per week via exercise

o    Bike 65 hours for an average of 5 hours per week

o    Reduce Body fat by 1.50%

o    Reduce my waist measurement by 1 inch

o    End of quarter weight of 195 pounds or less

o    Increase my consecutive number of push-ups, pull-ups and body-weight squats but at least 10%

 April - June (Quarter 2)

o    Burn a minimum of 3,000 Calories per week via exercise

o    Bike 78 hours for an average of 6 hours per week

o    Reduce Body fat by 1.50%

o    Reduce my waist measurement by 1 inch

o    End of quarter weight of 190 pounds or less

o    Increase my consecutive number of push-ups, pull-ups and body-weight squats but at least 10%

July - September (Quarter 3)

o    Burn a minimum of 3,500 Calories per week via exercise

o    Bike 91 hours for an average of 7 hours per week

o    Reduce Body fat by 1.50%

o    Reduce my waist measurement by 1 inch

o    End of quarter weight of 185 pounds or less

o    Increase my consecutive number of push-ups, pull-ups and body-weight squats but at least 10%

 October - December (Quarter 4)

o    Burn a minimum of 4,000 Calories per week via exercise

o    Bike 104 hours for an average of 8 hours per week

o    Reduce Body fat by 1.50%

o    Reduce my waist measurement by 1 inch

o    End of quarter weight of 180 pounds or less

o    Increase my consecutive number of push-ups, pull-ups and body-weight squats but at least 10%

 Expected Totals for 2011:

o    Year end weight of 180 lbs. or less

o    Body Fat below 18%

o    Waist measurement of 34 inches or less

o    Measured caloric burn of at least 169,000 calories

o    364 hours of biking (estimated 2,500 miles)

Additionally:

• I will stop biting my nails
• We will volunteer more as a family (like we did with David’s Drive 831)
• I will post more often with updates, news, and items of interest that I think you will enjoy.

Hey, guess what...

I'm Fat. 

I know some people may have known this and well, I guess I did as well but really, until December of last year I looked at myself as chubby :-) 

I'd love to say Charlie Brown is built in my image but I never met Charles Schultz.  Heck, I'd like to be able to say as Cartman does "I'm not fat, I'm big boned"; but, since I'm only 5 feet 7 inches tall that would be a stretch. 

In all honesty, I realized this a while ago.  Heck, I've been fluctuating between 193 and 213 for the past 7 years but it didn't really sink in until December.  I realized then that I really need to make some changes and make them now!  I need get to work so that I start seeing those 10 pound fluctuations change to something closer to 175 to 185 or less.  Those weights will be a much healthier weight range for me and should really help with my knee and endurance on the bike.    

  

Now, I'm not fat according to the BMI chart.  According to the BMI chart I'm Obese.  That's right, let me say it one more time, according to the BMI chart I'm Obese.  To the geniuses that developed the BMI chart I'm basically "Biggest Loser" material.  Now I'll admit I have at least 25 pounds to lose and yes, that's a small child or an average size dog but come on, I'm not close to Biggest Loser.  Sure, I like to try and see if I can get on the show every time we watch it, by eating during the show.  But Obese…really?

Anyway, I do believe I'm fat and I do believe that I need to lose at least 25 pounds and would like to be at 175 - 185 which equates to 20-30 pounds (based on1/3/11 weigh-in).  Felicia says 185 is a good weight and I agree but I'd really like to be in the 170 - 175 range.  So, every Monday I will be reporting my weight, body fat %, and waist size in a post.  I already have a link to my workout log hosted at Buckeyeoutdoors; you can find it on the Training page.   I'm most concerned with reducing my body fat and my waist and I expect that success with both of those will lead to a lower weight.

People much wiser then I am claim that personal goals aren't effective unless they are specific, measurable, written down, and shared with others.  Therefore, I'm going to use the blog to announce publicly my successes and failures with my journey to get to my goal weight (Felicia won't like this) of less than 180 pounds.  I'm not in a rush to get there as I've taken a pretty long time to put this weight on so it's going to be a full year plan with quarterly goals.  I will get there and since my goals will be listed quarterly, I’ll be able to track things in 13 week cycles.

This blog will also have consistent updates on other things as well.  Items about my family stuff, Cairde (Irish for friends) stuff, and Pensieri (Italian for thoughts).  I hope you enjoy the way this blog goes beyond my journey to see my feet.

Thanks for following!

Starting weigh in and measurements (1/3/11):

Weight	205.2
Waist	39.5
Body fat  %	23.9

Ignore that last post

Okay, after further review I'll be updating this blog on a regular basis rather than start a new blog.  I have the other blog set up and the name is good but upon more thought the name will be discussed here and really this is still going to be about the family and things happening in our lives and some tracking of my pursuit of health...still ongoing:-)

Changes - Finally

So, here is the big change that I mentioned awhile ago.  I've decided to start a new blog and here is the link if you're interested in following along.

http://family-cairde-pensieri.blogspot.com/

Enjoy and Happy New Year!
Paul