Wednesday, August 1, 2007


I told you I'd be back.

Post-retreat and a week of sensibility have me back to 172.5 this morning!


back on track and ready to see even LOWER numbers.

I want to maintain around 172 for a while ... I mean, I wouldn't mind losing a bit more, but lately, I've been in between 172 and 175 ... closer to 175 most days.

I want to stay in the 172 range and then see about going down another pound or two!

Monday, July 23, 2007

A retreat ...

and a weight gain

3 pounds

I was steady at 172 before I left.

and now back to 175

but, i'm back home, back to my routine, and I'll be back where i need to be soon!

Friday, July 13, 2007

Losing Week

This week was a losing week.

And that's a good thing.

Healthy weight loss is 1-2 pounds a week.

At the beginning of this week, I weighed 174. Today, I weigh 172.

Back in August of 2005, when I was consistently weighing around 175, I set a goal of 172. And then got all the way up to 185. Finally, this year in March, I acted. Lately, I've been steady at around 175 -- the same weight I was when I thought I needed to lose a few pounds.

And then this week, a breakthrough. I'm 172. You can actually begin to see some of the definition from the weight-lifting I've been doing. Yes, the muscle has been there -- but now, you can see it.

I will continue on this path -- fairly sensible eating, aerobic exercise, and weight-lifting. I exercise in some fashion every day and lift weights 3-4 times a week.

And I feel great. Better than I have in some time. Someone told me the other day that I look younger. How great is that?

So, to those of you out there who are frustrated or struggling, I say: start slow, make sensible changes, and stick to it. Don't give up if you have a bad day or a weight gain -- stick to the plan -- slowly, surely you'll see results.

I never want to weigh 185 again. Or even 180. I want to feel at least as good as I do now -- if not better. So, that's the motivation I need for sticking with my plan.

Monday, July 9, 2007


and I still maintained.

I had to be careful.

I did indulge in some fudge.

But I managed my diet and also did lots of walking.

And I came back and weigh 174. I weighed 174.5 when I left on Thursday.

So, I actually lost a half pound.

And today, I'm back on track. Hoping to see 172 in the coming days. I'm being patient -- and sticking with the system of fairly sensible eating combined with walking and weights.

Monday, July 2, 2007

Simple Sunday

So, here's what my Sunday consisted of ... and this morning, I weighed 175.5

Breakfast (8:30 AM) -- cup of coffee made with 8 oz of skim milk and a spoon of caramel sauce.

Lunch (Noon) -- two slices of Freschetta pizza and 6 oz of coke followed by a glass of water and a fish oil pill

Snack: 3:00 -- 1 bag of chocolate drizzled rice cakes (quaker, 90 calorie pack)

Dinner: 5:30 -- 1 4oz chicken breast, boneless/skinless/grilled with bbq sauce and 1 medium sweet potato, grilled with a small serving of brocolli

Night Snack: 8:15 -- 1 blue bunny ice cream cone

Evening walk: 2 miles

Weight Workout: 25 minutes

Friday, June 29, 2007


176 again.

not bad.

Should be able to take it down a full pound this weekend.

Thursday, June 28, 2007

Another 1/2 pound

176.5 today.

the cake donuts are catching up to me.

Of course, I have a healthy lunch today -- black bean and rice taco and carrots.

and i'll snack appropriately at 10 and 2:30 to keep my metabolism up.

and pick up some weight to lose weight. I had my first "hard" workout in a week last night. My body had gotten used to the routine i was doing -- and i was out of town part of last week. Last night, I picked it up a notch.

and tonight, another notch higher.

I know that lifting weight means i'll drop some.

Wednesday, June 27, 2007

Chocolate Cake

Well, I didn't find any chocolate cake yesterday. I found chocolate cake donut holes (glazed) by Krispy Kreme at the gas station and had them with a 32 oz. Pepsi.

well, i had about 4 of them -- which is 210 calories. plus the pepsi. and i was up 1/2 pound this morning. 176. haven't seen that number in a while.

i gave in.

and now, the donuts are in my desk, likely to be eaten at some point today.

i did do a bit of a workout last night. i'll have to work it even harder tonight.

and avoid dessert after dinner.

175, i'm comin' back.

Tuesday, June 26, 2007


today, i'm hungry

i want chocolate cake

i want a lot of it

i'm trying to be disciplined.

instead of cake, i had a cup of black coffee

it held me over for a while

but i really, really want to eat ... a lot ... of chocolate cake

giving in to these urges is what starts to get a good diet off track.

so, i'm trying to resist.

trying to focus on the 175 staring back at me from the scales this morning.

and trying to think that i'll never lose the next 3 pounds if i have cake today which will lead to 176 tomorrow and then maybe cake again and 177 and so on ... which is how i got to be overweight enough to realized i needed to do something

so, i'm blogging instead of eating and then it's off to a protein bar and apples and water

and a glass of chocolate milk after a workout

unless i walk by some cake right now that's chocolate and then it will be gone

Monday, June 25, 2007

Still 175

After a weekend that included mexican food and a trip to Sonic, I'm still at 175. I really need to lose at least another 3 pounds and then firm up my muscle tone to reach the "ideal me" -- and even then, it may not be enough.

Basically, after an indulgent Friday and Saturday, I had a cup of coffee with milk and caramel on Sunday, followed by a lunch of a protein bar, soy nuts, and apples and an RC and a dinner of salmon and coleslaw. I mowed the lawn for some intense physical activity and then had a "Blue Bunny Champ" ice cream cone.

and this morning, i weighed 175. same as i did Friday morning.

the bottom line: behavior modification and discipline have been the keys to my weight loss. If i can make myself kick up the weight training, I'll likely see the tone I want - -and that will take even more discipline -- but will also result in even more weight loss. Continuing to exercise should help me maintain once I hit a weight I consider "healthy and ideal"

Wednesday, June 20, 2007


I hit it today. 175 solid. No 175.5.

10 full pounds officially gone.

Now, to maintain it. I've been hovering under 176 for about a week.

Can I lose 2-3 more pounds? Should I?

More later on how successful I am at maintaining my weight.

I must admit, I feel great and have more energy than ever.

Monday, June 18, 2007

More on how I started...

Here's a story about how I started.

In August of 2005, I was on a trip to Seattle and I weighed about 175 pounds. I thought to myself: If I lost 5 pounds, I'd be in great shape. Just 5 pounds and I'd feel better.

By January of 2006, I weighed 185. I had gone in the wrong direction. Since then, my weight has hovered between 182-185, sometimes a pound or 2 in either direction. Never below 180.

Finally, in March of this year, I decided to do SOMETHING. I wanted to lose weight.

I weighed 175.5 this morning, same as I did the last two mornings. I haven't been at that weight in nearly 2 full years.

The guiding principles for me have been

1) Drinking more water
2) Eating predictable portions of foods that satisfy
3) Lifting weights
4) Walking

The combination of these 4 elements has resulted in weight loss and maintenance. I could probably lose 5 or so more pounds. But the weight-lifting has given my body a better shape -- I look better both in and out of my clothes -- and probably added a bit of bulk.

Now, I'm focusing on mainenance. Can I stay at or below 175?

What's for Lunch?

For lunch, I eat protein.

I eat a protein bar. Either a Zone Perfect or a Pure Protein bar. The Zone bars have 14 grams of protein. The Pure Protein bars have 19-20 grams.

I also eat a small bag of apple slices, usually with caramel dipping sauce. The total calorie value of lunch is 300.

I drink water with lunch.

Friday, June 15, 2007

What's for Breakfast?

well, here's what I eat for breakfast on my amazing weight loss plan that has personally worked for ME.

there are 4 main breakfasts:

1) Bacon, Egg, and Cheese biscuit at McDonalds -- sure, it's got over 400 calories -- but it's got lots of protein (19g) and it's got dairy -- which helps you lose weight
2) Tall Caramel Macchiato at Starbucks. less calories than McDonalds (around 300), protein from milk, and dairy ... plus, a nice shot of caffeine to get you started
3) Carnation instant Breakfast (Milk Chocolate flavor) -- mixed with skim milk. about the same protein as the coffee (13g) and no fat plus lots of vitamins and only 220 calories -- if i wake up and i'm more than 1 pound over my goal weight, this is definitely my breakfast ... though it leaves me a little hungry by around 10:30
4) weekends: I usually make my own coffee concoction -- instant coffee, 8 oz milk, caramel sauce, and a teaspoon of sugar. i use lots of coffee so i can wake up -- plus, it jump starts my metabolism.

That's what i've been eating for breakfast and I've lost 10 pounds. I try not to deviate too much b/c I want to stay with what works.

For example, I had the mcdonalds breakfast all week this week and i weigh 2 pounds less today than I did on Monday!

Thursday, June 14, 2007


One key to weight loss is water.

It's simple.

Drink a lot of water, and you will lose weight.

I drink three 16 oz. bottles each day at the office. Plus, an 8 oz glass in the morning and another 8 oz glass at night. that's how I get my 8 glasses a day in.

Since I've started drinking primarily water in place of diet coke, I've noticed a big change.

It's not the only key, but drinking water has helped me lose weight.

Wednesday, June 13, 2007

Getting Started

So, for two years now, I've been saying to myself "it's time to lose weight."

Have I done anything about it? Not until March of 2007.

I've lost 10 pounds in 3 months. Sure, that doesn't sound like much. But it is.

Most men are at least 10 pounds overweight. And 10 pounds makes a huge difference in terms of our health -- keeping our heart working right and keeping us looking good.

I feel amazing. I guess I felt like this before and took it for granted.

The best part: I eat food I like.

This blog will chronicle how I lost the first 10, any additional weight loss, and also talk about how you can lose weight.

If you have success stories, please share them. I'll also read and evaluate some diet plans so you don't have to.

I'm not a doctor -- but I do know what has worked for me.