Last Visit: Yesterday, 7:09pm Last Forum Post: Oct 18, 2009 10:25pm Last Photo Upload:Never Last Profile Update: Dec 13, 2009 12:41pm Last Blog Post: Oct 25, 2009 6:54am
Overall Goal: Realizing The Dream... Giving all that I can give to get the best out of me that I can get.
What's the actual DREAM going from 220 to 180lbs from over 25%BF to between 10-14%BF - As of 10/25 193lb 18.8%BF
Fit Status:
Back in gym after wk off for wrist injury still sore but glad to be back wont push it but it's good to get going again
I've always been in and out of gyms but I've never taken it as serious I've taken it this time. I'm connecting all the dots nutrition, training, knowledge even doctors instructions.
Why I Love It:
It has changed me inside and out. Beyond the external I feel a sense of accomplishment and knowledge that I can change my body and health by working hard at it.
How I Stay Motivated:
My wife and I share a desire for staying in shape. We stay active and is my best workout buddy.
BB Accomplishments:
Getting off blood pressure medication, lossing over 25lbs so far and 7% body fat but more to go.
Forum Signature:
MAKING A CHANGE - Realizing the Dream
Last Updated: Oct 25, 2009 5:55pm
What Bxg-man Is Up To:
Dec 16, 2009
Bxg-manupdated Motivation Level from 10/10 to 10/10 and said: "new retuine got me energized"
Realizing The Dream... Giving all that I can give to get the best out of me that I can get.
What's the actual DREAM going from 220 to 180lbs from over 25%BF to between 10-14%BF - As of 10/25 193lb 18.8%BF
Goal (Long):
A short time after my 45 birthday this last June 2009 I weighed 220lbs. I really hadn't weighed my self for a while, I guess out of fear of what I’d see. I went to my doctor who had already put me on minor blood pressure medicine. He also told me I needed to see a kidney specialist due to the blood pressure and some family history. I took him very seriously. I sat down with my wife to talk about needing to take serious steps toward a healthier life style.
I started going to the gym in the mornings (going after work never works for me I’m just too tired & hate the crowds). After a while I realized it wasn’t costing me much loss of sleep because all I used to do is lie in bed or go to the living room and watch early shows. Besides it got my day going positively. I started going 3 times a week but in late September realized that I need more cardio so I go 5 to 6 times. Three days I do weight training and 2 to 3 for cardio and some abs. I do anaerobic workouts with the resistance bands when on business travel or if I miss the gym that morning. The main idea behind increasing the number of workouts a week was to go from 3 hours a week to 6 to 8 hours a week.
As a couple we reduced eating out by 90% and when we do we make healthy choices. This includes the biggest change for me I take lunch to work about 75% of the time and again when I don’t I try to make the healthiest choice possible. We eliminated all fast foods (NO MIKEY’S – BURGER KING – WENDY’S – KFC). We cook fish 3 times a week steamed or grilled. What we cook at night I mainly take as lunch and eat a salad or other light meal at dinner with a meat as protein. I snack the day with dried fruit and almonds. I try to drink between 48oz to 60oz of water a day.
I feel I'm getting somewhere, wish me luck.
UPDATE October 17, 2009: Doctor took me off blood pressure medicine and wants to put me on a monitor because the loss of weight and body fat has had such a positive effect on me he believes I may not need the medicine. I couldn’t be happier.
He looks fabulous, I don't know him but I get the feel he's a regular guy who has worked his butt off. I'm 45 working hard to get in shape lost 25lbs & wanting to push it to the next level buffalof1 is a real true inspiration to keep working. I love his attitude about being your best and having fun. I'm totally there with him getting in shape has been the very best for my marriage and life. I just want to keep working at it and seeing buffalof1 makes me feel at 45 I can get there too. txs
I can only wish at 45 to be as good as shape as you are at 60. May GOD grant me the will power to continue working my butt off so when I'm 60 I can be in half as good a shape as you are.
My best wishes,
German
MONDAY
Chest & Tricep
Heavy weights Chest with Superset Tricep
20min Cardio walk at 3.5 do an incline of 12 at 3.0 speed for two minutes twice in the 20min session
TUESDAY
OFF DAY
WEDNESDAY
Shoulder & Bicep
Heavy weights all superset alternate between shoulder & bicep
20min...
Flex is a good product ... it is one of a few that I would always find money for. Thanks for the props and it is good to hear that you are keep'n at it. Continue to be relentless!
Cardio is great, but it really depends on your goals. Cardio will wear you down so you'll sleep well at night, it will rev up your metabolism, but doing in several days in a row and by passing weight training ... not sure about that. Balance is important.
Tip: the more muscle you have the more calories you will burn doing every day things. It is like the difference between the engine on a Hummer and a Prius. You want the Hummer engine, i.e., larger muscle/engine. You are only going to get those safely training with heavy loads. Focus there.
Missing meals slows your metabolism. Your body goes into a minor starvation mode and anything you do eventually take in will get stored as fat. That's how the Sumos put on weight: on monster meal right before bed. Its a vicious cycle and the only way to break it is to eat every few hours. Once your body gets used to a constant flow it will not be as prone to store. Sounds counter intuitive, but that's the way it works. Diet does not mean starving, it is about eating smart/correctly.
Diet is the toughest and most imporatnt part, but once you get it dialed, results will be yours. Get yourself a cooler and a few sets of the 2 1/2 cup Ziplock containers or something similar. I make all my meals on the weekend for the week coming and fill a rack in the fridge. Load up the cooler in the morning and go. It's all about having a plan and creating a new normal. Be relentless bro!
One thing to realize is that changes that you make to your diet need to be gradual. Think about an ocean liner and the proportionally small rudder. The captain may swing the wheel, but it takes some time before that big ship gets on course. Same for diet. It takes a good week or two before you can decide if changes you make are taking you where you want to go. Be patient and persistent as you learn how your body responds to what you are fixing.
Glad to see your pics bro and see some major progress. Major props! My diet has changed quite a bit from what you see there on my transformation page, but the principals remain: small frequent meals and portion control. become the master of the one cup measuring scoop. I am eating 7 a day at current - around 2400 calories a day. If you plan, you will see results bro.
