Time to get all Scientific up in this Biatch....

So first off I know I haven't posted in well 2 weeks... I thought I only missed a week but hey the date stamp doesn't lie (march 15). If you read regularly at all you know I was on vacation in Idaho for a full week. I guess the prep leading up to it and finishing out this last weekend kept me away from the blog. I didn't swing the diet wrecking ball until Friday the 20th (the day we left for Idaho). I worked out hard and ate well up until that point. So needless to say I ate and drank like the old me for the last week. Truthfully my newer/truer self was in the back of my head the whole time saying your gonna pay for this jackassery that your committing. If it was on the bad list I probably ate it (yeah, pizza, ice cream, cookies, clam chowder, fried Chinese, Thai, chips, booze, etc...). I found myself in "Hey, I am on vacation" mode. I did find time to workout 2 times, played hoops, swam, and snow skied two days also, so we were somewhat active. Well I got on the scale this morning and knew it was going to be bad. Bad to the tune of 206.8. Yes..... ouch that hurt. Now my hope is that I can at least loose it as fast as I gained it. I am sure I can get back into the low 200s by the end of this week. I really need to get back in Onederland where I belong but I know that is crazy hard. We had a great time in Idaho. I skied better than I have in years due to my weight loss and fitness program. It was so much more fun to ski in better shape. Well I am now off vacation and its back to regular scheduled programming. Here are a few pics from the week.


While we were in Idaho we celebrated my youngest's 1st birthday so I have to post a few pics of that too. As you can see he liked his first slice of cake.
Now to get to the meat and potatoes of this post. My good blogger buddy David from the north asked me "Is your head still in it?". I say Hell yeah, I still have tons of shit to get done. With that being said I have decided to get all scientific because I am frankly tired of F-n around. I am going to count calories in (food using fitday) and calories out (workout cals burnt) and plug them into some simple equations that are easily found on the web here. First I am going to calc my BMR

Mens BMR = 66 + (6.3 x Body Weight in lbs) + (12.9 x Height in inches) - (6.8 x age)
66+(6.3*206)+(12.9*72)-(6.8*34) = 2061.4

This gives me my Basal Metabolic Rate (BMR) which is the amount of calories your body burns in a day, given that you do nothing more than exist. No eating, no walking, no getting out of bed. These are your ‘existence’ calories. From there you want to times it by a activity multiplier. I am going to choose 1.55 for moderate activity (given P90x).

2061.4 * 1.55 = 3195.17 calories.

subtract a thousand calories a day to theoretically give me a 2 pound weight loss a week (1 pound of fat = 3500 calories so -1000cals day * 7 = -7000 calories or 2 pounds lost a week).

My goal is to report weekly about my findings. The only way for me to really realize whats going on is to do what I am proposing. I want "more" results so I am ready to put forth the extra effort not only in my workouts but also in my diet. I have said "Diet is more than 90% of loosing weight" a million times. I am not loosing weight as fast as I want to so now its time to give just as much effort to my diet as I do my exercise and see where the chips fall.

So yesterday my first day at being "scientific" my calories came in at 1796 (a little low) and workout calories where -545 via polar watch while doing CoreSynX (p90x). Today I have my breakfast, snacks, and lunch packed putting me at 1300ish calories before dinner. Workout for tonight is a run and cardioX. My wife is counting calories too so hopefully that will help since she prepares allot of our meals.

wish me luck and please stop by and leave me some comments from time to time. I can truthfully use the support of anyone who has the time to read and advise. I miss the active blog community we used to have.

Run Complete

Well I am a little disappointed..... I ran the 5k in 30:35. In all truthfulness there was 20K people crowded down in Portland waterfront and I wasn't able to run as fast I wanted too. It took us all most 4 mins to even hit the start line it was so packed. The race was chipped for time and I hit the finishing crowd wall before the finish line so I know I would have busted my 30 min time if it was me and a a stop watch. So its kind of a bummer that it doesn't read less than 30mins but mentally I know I had it and there really wasn't anything I could do about it. My 3 year old son did the kids 1k and did really well too. It dumped rain the entire event besides that it was allot of fun and I enjoyed running in the shamrock run. Anyway its monday so lets put in another good week. This is my last week of p90x. Then it's a week off in Idaho and then I will be back and back at it.

Keeping it Real...

Today's Weigh In: 200.2

The main point of this post is mostly to push my last post down the page ;)... I am not too fond of looking at pictures of myself with my shirt off lol...

The last few days have been really good diet and exercise wise. I pounded out plyo on Tuesday and was pretty sore yesterday. My friend Dan and I got out and ran 3.5 miles in 33:00 minutes outside. That included a good half mile of pretty good hills which meant another half mile of down hill. I think the downhills are almost worse than the uphill. I have to put so much energy into keeping my speed down. It is definitely much nicer running with a friend outside in comparison to running on the treadmill. On the way home from work I stopped by our local Sports Authority and got a new heart rate monitor watch. I picked up the Polar F4. Not the cheapest but close to it at $89 bucks. It worked really well and tracks the things that I care to track. like I said around 33 min, 550 cals, average hr 151bpm etc. I think its going to be used allot. I want to see what kind of calories I am burning in the P90x workouts. Plus it will be a very good tool to make sure I am getting in the zone and not dogging it.

So this coming weekend I found a organized 5k run that Dan, his two kids, and myself are going to participate in. I wanted to try a 10k but they didnt offer it. They had a 8k and a 15k. Truthfully a 10k may have been a little aggresive for me. My son is going to do a 1k and my wife and some friends are going to do the 3.5k fitness walk. It should be allot of fun and a good way to start a Sunday. I am going to try to post a sub 30min 5k..... We will see what happens, wish me luck.

Warning..... Fat Guy With His Shirt Off

I have been saying I was going to post some new pics once I hit the 200 pound mark. So in an attempt to hold myself accountable and follow up on my word I am actually going to do it. Of course you can click on them and make them bigger (note: I am not liable for any permanent mental scaring or eye damage ;) ). I posted pics quite a while back at the 220 mark so now I am doing 240 vs 220 vs 200. I can see a fair amount of change in the side shots but the front shot I was hoping for more. One thing posting these pictures will make me want to do is see what 180 will look like. These photos confirm that I still have allot of body fat to loose. We are booking a cruise for Oct 09 and I want to be beach/shirtless ready


Side











Front

Weekend Havoc

Following a sweet sub 200 weigh in you would think I would have had the eye of the tiger. Well happens I did not and having fun and living life put me back on the north side of Onederland. Granted diet and exercise were never that far from the front of my mind and I did make many conscious decisions. As usual I am hoping that my 2 days of dumb eating will come off as fast as it went on. Not like I was consuming 5000 calories a day or anything so you know what should happen as do I.

The diet has been really good this week and I am killing the workouts with a new heightened sense of intensity. I have a week and a half left in this round of P90x. Then it will be a week off in Idaho skiing on vacation. Upon my return I am planning on heading strait into another round of P90x. Yesterday I ran 5 miles in 52 mines burning 820 calories via my polar watch. Then about a half hour later I did my P90x workout chest and back. I thought the run would maybe tire me out too much but I felt pretty good. Had some chicken breast on the grill and a spinach based salad for dinner.

I am going to try to find a St. Patrick's day run to do this next week (5k or 10k). Maybe I should look for a 10k so I can mark that off my goal list. ;). I have added a few more goals to my sidebar and have a few more I am considering. I feel like the 188 by Vegas may be a little aggressive given my past but why not shoot for the stars?

I will try to keep posting more frequently. Thank you to all of you that left comments it really helps keep me motivated.

Bang Bang Bang Open the Doors!!!!

I'm coming through to Onederland.....

Well had to make a quick post before getting in the car and driving to Seattle. I made it, just barely but it still felt great to see that 1 in front of my number. I actually danced a little jig and grabbed my iPhone to snap the crappy pic to the left as proof. Anyway great way to start the weekend and had to share.

I was up at 5:45am this morning to get my p90x legs and back routine in. Its even more brutal in the early am. Hope everyone else is doing well.

Pre Weekend Update

Today's Weigh In: 201.8

I know I don't have to write it but "Yeah I am not happy about not being in Onederland". So last week I ran 5 times on top of my P90x workouts. All runs were 3miles + near a 10 min mile. This week so far I have done every p90x workout and am planning on running tonight and Saturday. Diet has been pretty solid minus a bagel I had yesterday. I guess what's really wrong with a bagel..?. The fact it wasn't planned I suppose, I was just hungry. So this weekend we are heading to Seattle to hang with some friends. I am planning my off day ( for p90x) on Saturday. Portion control and calorie control are going to be key for me this weekend. It's way to easy to get caught up in other peoples diets and drinks of course. But life is life and I am not about to stop living.

A little bit of progress has been made even though it doesn't show on the scale. If you remember back in mid to late December I had gotten a new scale. Yup, the one that reads body fat etc. You probably also remember I was pretty pissed to see I was 30.3% bf at 205lbs. Well I took my bf% the other day and it now shows 27.4. My visceral fat reading went from a 11 to a 10 also. So I think these are all good things and do kind of help show me that I am making some progress even though my weight isn't showing it so much. I also bought one of those manual fat calipers to test (since they are cheap). Well it came out very similar to what the scale said (27-28 range).

On a side note I ordered some new whey protein and some creatine which I am going to give a try. I know the creatine will probably up my weight a little do to water retention in my muscles but that's ok cause its a given.

Hope everyone has a good weekend.