Fat Ass Nation, Fat Ass Habits - Week 4 of Training - Thoughts and Progress

My greatest fear for my son, is him looking like this

Lets be frank, articles confirm what many already know; we are a fat nation. If the title disturbs you, its probably because you may realize that it is a true statement.  Its such an issue for the US that our own First Lady has chosen to make it a priority during her husbands term in office.   You could avoid watching Super Size Me and live under the assumption Morgan Spurlock is a "Radical Liberal" in the same vein as Michael Moore if you like.  But one trip outside your door on a 30 minute walk will quickly reveal the size of our nations appetite (pun intended).  I noticed it long ago, but buried my head about my own weight in a plate of donuts.  It would take personal disgust with myself, concern for my son, and a lack of energy to push me to do something about it.

I am now entering the full fourth week of training.  In less than four weeks, I have lost at least 14 lbs, if not more since this past Monday.  I have increased my endurance while both walking and lifting weights.  Working out does not see to be a chore now and more habit that my brain wont allow me to avoid. The Daily Mile has been a great tool for not only keeping track of my workouts, but keeping me motivated.  As I move forward, my workout regime is taking shape for weeks five and six, as I ramp up my endurance on the first full phase of my Mesocycle.  I am using periodization as a method of both overall fitness and weight loss.  Often used for sports, periodization is a method of working out that address three of overall areas of fitness; endurance, muscle building (muscular hypertrophy), and strength.  Soon I will begin planning for building muscle mass. The more muscle I have, the more calories I burn per day just maintaining it.

The combination of daily exercise and weight loss have made me painfully aware of food labels.  On every piece of food we buy, however they are something that is rarely reviewed. A look at this sample label shows that this product is 1/3 fat. Eat the entire container, and you have taken in 360 calories, 120 from fat.  Looking at these labels, now causes me to pause before taking a bite, and made me aware of what I put in my body.

I have been using Diet Analysis Plus 8.0 to track my diet, and it measures each aspect of the food I eat. It also makes me think even more about what I eat as I enter the information. I am now firm in the belief that if we took the time to read the labels we would avoid a lot of foods bad for us more often.

As I move fully into the fourth week, I feel stronger, and more fit.  I feel I am getting thinner. Thanks to everyone on DM for all the motivation thus far.

Places I want to Jog: Entry 3 - Boston Freedom Trail Run

Sam Addams in front of Faneuil Hall

While in the Navy, I spent a short amount of time living in the Boston area, and returned again in 2007 for the eBay live conference.  Like most places I lived, I didnt take the time to truly appreciate to scenery from a joggers persepctive.  Boston is a classic place, with history lessons for days on end.  My goal is to one day run the Freedom Trail Run, a history buffs dream of sites in a 5K run. Why not the Boston Marathon you ask? Simple, to darn long, and too many people involved. Anybody run this trail yet!


The Freedom Trail Run Website

Places I want to Jog: Entry 2 - Monterey Bay Area Trail

Pacific Grove Trail Section

Monterey Area Section

It's often said that you often don't appreciate home until you leave.  As a young man, I couldn't wait to leave Monterey and joined the US Navy a few days after my 17th birthday.  I have since then lived in Virginia, Florida, Boston, New York, and Illinois.  At the age of 33, I have to say there is no place I would rather be living than back home.  As a child, I used the great Monterey Bay trail to bike and skate(when you could), but never to run. Its one of the most beautiful trails, and I hope to run it one day and truly appreciate as an adult.

Looking at my Heart - Chest X-Ray Today - Lost More Weight

Example of Labeled Anatomy In a Chest X-Ray

I went in for my chest X-Ray today. The doctor is trying to diagnose how bad my heart is given my diagnosis of Arteriosclerosis.  The issue most likely to be diagnosed using such an x-ray is Cardiomegaly, or an enlarged heart.  In all likelihood, there will be some enlargement as it is commonly associated obesity.  Again, I have to acknowledge, I brought this on myself.  Genetically, I know on my mothers side, being overweight is common, and on my fathers side they have bad hearts. The double whammy. I should have been working on this everyday of my life to stave off heart problems; but I didn't.  Now I have to work twice as hard and be twice as aware of what I am eating.

On the positive side, I lost weight again. A little over two pounds since thursday.

Here are my current stats:

Age: 33

Height: 5'6"

BMI: 52.6 (Calculate your BMI)

Weight: 325.8

Resting BPM: 93

Resting BP: 120/85

A great dish you can use with anything: Vegetarian Chili

Vegetarian Chili Over Masa Cakes

I thought I would pass along this recipe for those of us getting health conscious about our eating. I am cooking more vegetarian dishes and this is the best.  It is versatile and I have used it with rice, pasta, by itself, and with egg beaters. I found this recipe while watching the food network originally, and wanted to spread the word to those on the DM.

Ingredients

• 2 tablespoons canola oil
• 1 1/2 cups chopped yellow onions
• 1 cup chopped red bell peppers
• 2 tablespoons minced garlic
• 2 to 3 serrano peppers, stemmed, seeded, and minced, depending upon taste
• 1 medium zucchini, stem ends trimmed and cut into small dice
• 2 cups fresh corn kernels (about 3 ears)
• 1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean and cubed
• 2 tablespoons chili powder
• 1 tablespooon ground cumin
• 1 1/4 teaspoons salt
• 1/4 teaspoon cayenne
• 4 large tomatoes, peeled, seeded and chopped
• 3 cups cooked black beans, or canned beans, rinsed and drained
• 1 (15-ounce) can tomato sauce
• 1 cup vegetable stock, or water
• 1/4 cup chopped fresh cilantro leaves

Directions

In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers, garlic, and serrano peppers, and cook, stirring, until soft, about 3 minutes. Add the zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes. Add the chili powder, cumin, salt and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.

Remove from the heat and stir in the cilantro. Adjust the seasoning, to taste.

To serve, place 1/4 cup of brown rice in the bottom of each bowl. Ladle the chili into the bowls over the rice. Top each serving with a dollop of sour cream and spoonful of avocado. Sprinkle with Essence and green onions and serve

Simvastatin (Zocor), Cholesterol, and How this Drug is Supposed to Help

Simvastatin Molecule

My doctor, after taking my blood for testing decided to put me on this drug, Simvastatin, often sold under the name Zocor. Essentially, its a Statin, a cholesterol reducing drug.  According to research on this drug and its history, it has many benefits and only a few minor side effects.  It reduces Lower Density Lipids (LDL), what is commonly called "bad cholesterol", by up to 50%.  While I have not seen my cholesterol levels yet, it is easy to assume it will be high given my weight. Hopefully this will assist me in both weight loss, and lowering my cholesterol level.

Places I want to Jog: Entry 1 - San Francisco Embarcadero

Near The Embarcadero, San Francisco

They say it is important to visualize what you want to achieve.  Growing up in Monterey, CA, I went to the San Fran area several times.  I was stationed at Treasure Island when it was still a Navy Base back in 94'. I love the city, and miss living there.

The 5K Marathon

The goal is to run the San Francisco 5K progressive marathon by the 2012 date. But more importantly, I want to be able to simply jog the Embarcadero.  Jog it early before the tourists arrive, and while the area is still calm. The area is alive and hopping during the day, but in the morning, the area is quite lovely. It stirs the soul, and makes me feel alive. I look forward to running it one day.  Wish me luck.

The Good, The Bad, and the Not So Attractive

I went to the doctor today and got some good news, and some really bad news.  The good news was, I have lost more than 14 pounds, and now weight 328.  The bad news is I have been diagnosed with Arterial Sclerosis. This is a condition of the hardening of the artery walls due to cholesterol.  My doctor has advised me to continue my exercise regimen, and to take cholesterol lowering medication to help.  I was given a full physical and go in Friday for a chest x-ray, and back in two weeks for another workup. I would be lying if I said I wasn't terrified. But the only way to deal with it is head on.  

Here are my current stats:

Age: 33

Height: 5'6"

BMI: 52.9 (Calculate your BMI)

Weight: 328

Resting BPM: 94

Resting BP: 120/90

I am glad I went in to face it, but now the issue of weight loss has become more critical and immediate.  Something must be done, otherwise I wont be around to see my son graduate high school, let alone see grandchildren. Wish me luck.

Working out, goals, and their relationship

Defined -
Western Illinois - A geographical location where the summer lasts for 5 months, where humidity equals the heat, and parts of one's body tend to stick to other parts in an annoying manner.

My work outs are becoming more frequent and easier to bear, and I can handle greater tasks each day after only a few weeks.  My appetite has changed and I eat better now.  I am aware of my body in a new way, and not a negative one.  My body is the vehicle that moves my spirt to accomplish the goals I have set.  Much like my car, I better take care of it. Unlike my car, I cant buy a new body if this breaks down.  My father passed of a heart attack at 56.  I am determined to see my son off to college and beyond.  I have to be alive to make that happen.  Working out and losing the weight is the only way to enjoy my life the way I want to. It will only get harder from here if I am going to run the San Francisco marathon in two years.  Wish me luck.

Adding a daily walk with my son: Shooting for 210 by the end of 210

I accepted a challenge on the Daily Mile website to walk 210 miles by the end of 2010.  So far I have 9 miles logged since taking the challenge.  That means with 165 days remaining in the year, I will have to walk a minimum of 1.2 miles daily.  My son enjoyed our mile walk today, so I am going to add that walk each day to whatever else I do.  That way, I can increase my mileage and meet the challenge on time. Not to mention losing the weight that comes along with it.  I walk past this old library on that route, and my son takes notice of the old brick structure.  It is a classic.

Sweating like R-Kelly at a girl scout meeting

Its not getting any cooler here, and my walks are events that produce about a gallon of sweat. Im shocked Im still alive. My back is killing me and I hope to work more ab and back workouts to my routine to help strengthen those muscles.

Quick Update: made it happen

91degrees, 70% humidity, and at 340, I don't want to push it.  I went close to a mile and did my weight routine today.  Hoping to walk more in the morning.  Weather will hopefully get better.

I feel like I cheated on my fitness goal

I was supposed to workout yesterday by walking 2 miles.  However, life got ahead of me and I wasn't able to get to it.  I plan to walk later this evening.  Lets hope nothing gets in the way.

walking and weights, and standing on a scale.

I walked more today then the day before, and lifted weights after the walk. Felt better today. Joined a 210 challenge to walk 210 miles before the end of 2010. Im on my way to loosing the weight.

Its embarrassing, but I'm to big to use our home scale in the bathroom. I went to use a medical one at a local physical therapist and found out I was 342. Not an easy thing to face. My goal is to get down to 185, which is 157 pounds less than I am. Thats nearly half of me.


Current Stats
Weight: 342 lbs (155 kg)(~25 Stone)
Height: 5 foot 6 inches (1.67 meters)
Age: 33
BMI:TBD


Long way to go. Wish me luck.

A Walk in the Sun: painful but necessary

My goal is to push a bit further, each time I go to walk.  It will only get harder for a few months, but it has to get done.  My back is hurting and my knee could use a break, but it helps to see results on a webpage to stay motivated.  Monday, weights again, and another walk with my son.

Rain, sleet, snow, get the work out done

Let the day get ahead of me and forgot to work out until near midnight. However, I got it done and feel better for doing it.  It doesn't take long as I move quickly between exercises, so 15 minutes and I am done.  Walking on Sunday. Wish me luck.

The journey of 1000 miles begins with a single step: just try not to fall down

Did my first walk today and felt ok.  No knee pain.  However, I had my son with me and that tended to slow it down slightly.  However I kept a steady pace and he kept up.  It has been hard for me to face my current weight issues, and scales repel me,  like the way sweater vests on guys do to women (see Demetri Martin for details). Over the next few days I need to take the following stats and put them down and face up to the horrifying truth that I wear very large underwear:

Neck Size
Waist Size
Actual Height
Actual Weight
Body Mass Index (BMI)
Resting Heart Rate

I am making an appointment today to see a doctor to get a physical in order to avoid complications down the road. Wish me luck.

Why I am blogging this process, and how I plan to get it done

Lets be honest, many people start blogs about this subject.  The hardest part about weight loss is staying motivated, and staying on track.  The combination of weight loss tracking software, online posting, and potential accountability will help me accomplish this.  

Two main goals of this blog project, 

1) Get down to 175 lbs (80kg)

2) Run the San Francisco Marathon 5K Event by the July 2012 Event

The weight training is for health and body size.  The Marathon offers a clear date and sufficient time to get my body in the shape required to complete such a task.  

1) Cardio - walking, walking, and more walking; more effective and efficient at weight loss than any other form of exercise not involving weight loss. When I lose sufficient weight to begin training, I will begin jogging.  

2) Strength Training - Simply put, weights.  The surest way to lose weight, besides lowering calorie intake, is to increase the amount of calories the body burns per day. Muscle requires more energy per day than fat: More muscle, more fat burned each day. 

3) Eating - trickier than it sounds the goal it to eat healthier every day.  It wont happen over night, but gradually.

What equipment do I have: Not much. I am using a very small corner of my house off of the back mudroom as a workout area. It is cramped but does the trick. I found old mats used for playrooms, and used the black reverse side as a workout mat setup.

My weight set is a Marcy 40 lb Vinyl Dumbbell Set and a Gold's Gym XR 5.9 adjustable bench. I have a standard workout ball for crunches I bought at a garage sale. 


I have a cheap pedometer, for when I walk and jog. Its not fancy, but will do the job. 


Its a long journey, wish me luck.