Saturday, September 29, 2012

Late Weigh In

I get anxious every Tuesday, because Wednesday is Weigh-In Day for me.  Though I choose to weigh-in several days a week, Wednesday is the official day and affects my confidence for a few days.

Last Wednesday, I was pleased to see a 2 pound loss for the week.  That is 26 pounds down since August 9th.

Since I began eating better in August, this was my first period of going above my normal calorie target of 1,300.  I had certainly gone above (up to 2,200) on rare days, but in the last week, I had some pizza, chips, candy, nachos, ice cream, etc.   Never in a binge situation...just careless junk food eating mixed in with other low-calorie meals.

I also did not exercise this week.   I had been so pleased with some recent runs, but I know that I far surpassed that rule that you shouldn't increase your mileage more than 10% in a week.   I tend to think that those rules are overly cautious, but after 5 runs in 8 days, my right knee was constantly sore and I just backed off.   I should have jumped on the bike.

Anyway, I think I was lucky to have still dropped two.  I have not lost any weight since then, so today I did a short run/walk and will likely get on the bike this afternoon.  Also, I'm returning to healthy, hardcore eating today.  Low-fat, lots of broccoli and protein and back to drnking rivers of water.

What do you all have planned for this weekend?

Wednesday, September 19, 2012

Weekly Weigh In - Here it goes again

I lost another 3 pounds this week at the end of Week 6.  Total loss since August 9th is now 24 pounds.

(can you see the smile on my face?)

I may do a post or two on what I am doing, just so I can refer back to it if I ever de-rail.   But it is basically the following:

  • low-calorie of healthy food (real food, not pre-packaged weight loss stuff)
  • about 4 quarts of water
  • heavy cardio (running about 3 days per week over the last two weeks)
My body adjusted to lower-calories pretty quickly and I am not craving sweets, snacks, etc.  I guess my willpower has increased as my appetite has decreased.


Anyway, good times and I am feeling great.  More importantly, I feel like I can keep this up.

Enjoy your week my friends!

Big Clyde

Saturday, September 15, 2012

The Sudden 5K

So, in solidarity with The Jogging Clydesdale, I agreed to do a 5K this weekend, eventhough we live far apart from each other.   Though I used to be somewhat comfortable with this distance, I haven't run 3.1 miles since early April and was not planning on doing this distance until I had built up to it a bit.

But several "tough love" mentors like Patrick Mahoney, RockStar Tri, Super Kate, SusieTri, Caratunk Girl and Kovas have passed on some wisdom that it is better to be aggressive when it comes to these personal challenges.  I tend to be more cautious, which has no doubt limited me in my past when it comes to athletics.

Nonetheless, I went for it and was able to run the entire time and was very pleased with my time.

And at the end, I enjoyed a great local brown ale from Nimbus Brewery.  Smooth and frothy!

What's on your weekend schedule?

Big Clyde

Wednesday, September 12, 2012

Weekly Weigh-In and the Sudden 5K

At the end of Week 5, I am down another 3 pounds!  This was a more challenging week because I had a business trip that could have derailed me with good food, low exercise, etc.  That is a total of 21 pounds down in the last five weeks.

A blogging friend is going to be doing a 5K this weekend, though he is not excited about it.   He is concerned about finishing slower than previous races, finishing at the end of the pack, etc.  I understand completely.   

It has been months and months since I last ran 3.1 miles.  I am out a few nights a week now, but doing shorter distances and only running half the time.   Lame.

But I received an e-mail from a local running store that is having a "Run for Beer" event this Friday.  You show up at 6pm, run their 5K route and get a ticket for a nearby microbrewery.   
Since I haven't had a beer or a 3-mile run in quite awhile, and my friend is going to be slugging it out in his race across the country, I figured I should join in!  

I may not post my time, but this clydesdale will be trotting his way to a frosty beverage this Friday.  Even if I finish in last place.

Big Clyde

Friday, September 7, 2012

The Jump Start

I've received a couple of e-mails from blogging friends who are in a plateau or dark space.   I get it...I just returned from several months of "don't care" and had to get back on plan.  Clearly, I am no expert given that I have been inconsistent.   But I will offer up the best ideas that seem to work for me.

Here is a link to the original post that I still use to help me climb out of the hole.  http://clydesdaleproject.blogspot.com/2010/07/in-slump-try-my-lowered-expectations.html

At one time, I called it my "Lowered Expectations Plan".  But if you are a glass is half-full person, I suppose it is a "Jump Start Plan".  Also, I know that some of the tough people out there just double-down on their exercise plan and go hardcore.  Pick whatever plan will get you back in the groove.

Finally, I was asked about my goal weight and calorie levels.   I'm 6'4" and weighed 217 when I was 22 years old and living in Japan.  I rode a bicycle everywhere and basically consumed only noodles, chicken, fish and beer.   I was broke and starving.  I think I will never see that number again.  Fine with me.

I was 235 on my wedding day in 1990.  I may never see that number again.

I'll be very pleased with 250.  That is my current goal weight.

I intend to stay at approx 1200-1300 calories per day for another few weeks.  As I increase my walking/jogging and cycling, I will allow myself to go up to 1,500.   I know that these will be weekly averages.  On occasion, I may slip or indulge and get around 2,000 cals in a day.   That means I will be firm at 1200 for the next two days.     I also choose NOT to off-set my exercise-burned calories into this equation.   I only count what I eat.   Any exercise, is just going to be a bonus.  My goal is a 3 pound loss per week.

Enjoy your weekend, everyone!

Big Clyde

Wednesday, September 5, 2012

Weekly Weigh-In and the Danger Zone

I am doing well and remain very consistent in my healthy eating campaign.  I just finished my 4th week of eating well and I am down another 3 pounds.  Total loss since 8/9 is 18 pounds.

Week 1 was 7 pounds
Week 2 was 5 pounds
Week 3 was 3 pounds
Week 4 was 3 pounds

I log EVERYTHING into sparkpeople.com and about every 10 days when I "cheat", it means that I have gone to about 2,000 calories (one time up to 2,200).  My average tends to be around 1,400 calories.  Lots of veggies, light amount of daily exercise.   It is very likely that I was consuming 4,000 calories per day before this with no exercise.

I feel confident that I will keep going...it feels different this time.  It feels like I am finally learning some balance.  Eating an occassional heavy meal means that I better have some light meals ahead of me, lots of water and some exercise.

Four weeks is a nice stretch, but I need to maintain this for four months.   Gradually, I will bring the daily goal up to 1,500, then 1,700, etc.   Once I hit a goal weight, I'll have to determine what my daily caloric goal should be.  But for awhile, I need to keep focused on reducing the weight quickly to get me out of the danger zone.

I've said this before, but here it comes again (more strongly this time).  It is ridiculous to think that a balanced diet of veggies, proteins, few fats and carbs at 1,200 or 1,300 calories is DANGEROUS for a 300+ lb pound man.  Dangerous compared to what?!?  

Let me put it another way...When you are in a danger zone, is it better to walk slowly away from the danger zone or is it better to RUN from that danger zone as fast as you can?

I hit on this because I am in that danger zone and am happy to be losing some weight now.  But I started this latest effort simply because my clothing was too tight, ignoring the much greater dangers! 

Michael Clarke Duncan was between 6'4"-6'5", near my age and weighed somewhere between 315-325 pounds.  He had a massive heart attack and never recovered.   Oh, and he had far more muscle mass and athletic history than I've ever had.  If we stood next to each other wearing suits, we would look pretty similar. 

Which one of us would be in the Danger Zone?  Both of us.

I liked this actor, but even more so, feel very sympathetic to all of the big guys and gals out there because we are all on the same path.  Every journey out of a danger zone begins with one step or one leap. 

If you're not AGGRESSIVELY getting out of that danger zone, please get moving.

Big Clyde

Saturday, September 1, 2012

Clydesdale Season!


It's Clydesdale Season.  I'm walking (with a few bits of trotting) and pulled the bike out of the garage.

It feels good to be back on the bike.  I have a great bike path near my house and many hills to keep me busy.   I just need to build back my legs and endurance after months of inactivity.

A slow bike ride does nothing for me...it is just fun.   Instead, I'll be pushing myself to go harder to get the heart-rate up and strengthen the legs.   It will still be fun because I remember how satisfying a 20-30 mile ride feels.  This year, it looks like I'll be doing El Tour with my friend Henry.  It will be his first time.   Even if he decides not to do it, I will do it solo and push myself for a record time (which shouldn't be too hard).

And if I achieve my other goals, I will weigh about 25 pounds less on race day than I do now.  

Life is good.  I hope all of you are doing well and have a great long weekend.

Big Clyde