Week 0 - Day P1

Okay, so I haven't been here in a while. Almost exactly 8 months have passed since I last made an entry in my BFL blog. So this is me starting over. Unfortunately, this week is thanksgiving, so it is a bad week to start a diet. I am going to try to stick to the BFL diet and exercise program as much as I can this week, but I am officially starting next Monday. So this week will be Week 0, days P1-P6. The last time I was on BFL for a month, I lost 25 lbs. That's all back now since I got weak and allowed myself to do nothing for 8 months. Oh well, that time is over. I am serious about losing weight and changing my body. This time I will not give up!

-Kevin

Day 30

I woke up feeling a bit dry this morning due to a late night on Sunday, but I ate well and worked out after work. I went to my parents' house and cringed as I weighed in. Up 6 lbs to 283 and up to 35.9% body fat. It really sux, but it reminds me that I can't just coast to a better me.

N 7
E 10

Day 25-29

Okay, so I took a few days off. I still ate pretty well, but I did not manage to get out and do any cardio or my lower body W/O on Friday. Not good at all.

N 7
E 0

Week total
N 8.5
E 3.33 (ouch)

Total - 4 Weeks
N 8
E 6.33

Day 24

I got up and again didnt work out in the morning, but I did stick to my diet and went and did my workout in the evening.

N 10
E 10

Day 23

I woke up this morning and just couldn't get myself out of bed to go run. I really don't like cardio as much as lifting weights. I had every intention of working out as soon as I got home, but my mom called me and asked if I would come over and help her plan her lower body workout, answer some questions about some upper body exercises, and help her set up her blog. I knew she would be really happy if I helped her with those things, so I headed up to georgetown after I got off work and met my mom. I still thought I'd have enough time to get in a cardio workout, but by the time I got home, it was time for dinner and bed. I will do an extra cardio workout on my off day, Saturday.

N 10
E 0

Day 22

Today I finally got back on track with my workouts. I got up at 5 and went straight over to the gym and had a great lower body workout. I found that I can go up on weights on several muscle groups and started thinking of ways I can add some resistance to my floor crunches. I am going to need to get a gym membership soon so I can use some of the machines. I followed my diet perfectly today and I feel great about it. Overall it was a great day and I hope all week will be just as good.

N 10

E 10

Day 21

So today I ate pretty bad. I had a personal pizza for lunch and sushi and habachi for dinner. But I did really well with my workout. I walk/ran an extra 3-4 miles today with my running group and then went and did an upper body workout to catch up for the one I missed on friday. So overall it was a pretty good day.

Day

N 5

E 10

Week

N 8

E 7

Total - 3 Weeks

N 8

E 7

Day 20 - Free Day 3

I really don't deserve a free day, but I had plans already so I went ahead and took one. I have got to get back into the swing of things starting next week. The good news is that I went to my parents' house and weighed myself and I am down to 277lbs and 34.5% bodyfat. Even with all the cheating and slipping, I've managed to lose weight and bodyfat. I really like this program. I really want to see what next week will be like if i stay on the program the full week.

Day 19

OK, so I slipped again. I went to McDonalds for breakfast and I didn't work out today. :-( I'm really annoyed with myself. Other than breakfast though, I ate well, so at least thats ok.

N 7
E 0

Day 18

Alright! I ate really well today and did a really hard cardio!!! I survived though, so this is going to be my new baseline for cardio. That means that I am finally jogging straight through for 17 of the 20 minutes without walking. That's a big step for me. Doing the increasing speed is what makes it hard though. If anyone thinks this is easy, you try it! ;-)

N 10

E 10

Day 17

I ate well, but I slipped and didn't make it out to work out. :-( I plan on making it up later in the week though.

N 9
E 0

Day 16

I ate well and got in a good workout today. Nothing spectacular, just a good day.

N 9

E 10

Day 15

I finally got back on my regular schedule and woke up at 5 to go workout. I got in a great upper body workout and I think I have finally figured out what weights work right for my upper body exercises. I did excellent of my diet today, eating only meals on my plan and not cheating a bit. I didn't drink as much water as I should have, but I got about 7-8 cups. All in all, it was a great day and I went to bed early so I will have plenty of energy for cardio in the morning.

N9
E10

Day 13/14

Ok, So I had a bad weekend as far as working out goes. I slept in a bit late and then had a lot going on both days. I ate relatively well, but I did not get any workouts done this weekend. I am very dissapointed, but I went over to my parents house and did my 2 week weigh-in. I was amazed that even with slipping several times and missing 3 days of workouts, I have lost 8 lbs and 2.4% bodyfat!!! I think that is amazing and I am going to start being extra diligent so that I can see even better results by my next weigh-in in two weeks.

For Week 2 I give myself a N7/E6
Current Weight: 281
Body Fat: 35.1%

Day 12 - Free Day 2

So I took my second free day on friday because we made plans to go out with some friends. It was a good day and I ate several good meals. I noticed though that when eating my meals, I was unable to eat all of any of them. I have grown accustomed to the smaller meals that I eat on a daily basis, so I get full faster. I think thats a good thing. ;-)

Day 11

I woke up this morning and my calves were killing me from monday's lower body workout. I actually got up in time to workout in the morning, but I decided to give my calves a break and wait till that evening. I ate well and did my cardio when I got home. It was a good workout and I am glad I switched to jogging. I may hate it, but I can tell that it is doing my body a lot of good.

Day 10

So I've been on Body for life for 10 days and I am still happy I started. Even though I didn't wake up in the morning again to workout, I stuck to my diet today. The myoplex bars and shakes make it easy. I am never hungry and I have lots of energy. I have started slacking on drinking water and I can feel it in my muscles. I need to continue to drink my 10 cups a day. I got in a good upper body workout when I got home from work. I about killed myself trying to do my tri workout. I decided I'll lower the weight next time.

Day 09

Again, I woke up feeling entirely not like working out and so I didn't. I resolved that I would go do it as soon as I got home and I did. I cheated a bit on my diet by having a few beers, but other than that, I did pretty well. I learned to substitute one of my planned meals with something out in town that was comparable. All in all I still feel like I am doing pretty well and I have noticed my face getting slimmer.

Day 08

I started working the offshift/oncall schedule for work this week. This always screws me up as far as working out goes. I am on call from 7pm-7am and then have to work a regular schedule from 12pm-7pm. This is a pretty good deal as long as I dont get any calls, but that rarely happens. Plus, I can wake up at 5am with no problem whatsoever, but waking up at 10 to go work out before I go in to work proved to be impossible for me. So, as I have alluded to, I did not wake up before work to go work out, but I did eat right and go work out in the evening.

Day 07

I woke up on the morning of Day 07 and I felt pretty terrible. Apparently going crazy with drinking on my free day was not the best idea. I decided that I would go do my cardio later in the day when I felt better. Sadly that didn't happen. I was pretty bummed that I missed a workout, but at least I stuck to my diet and ate like I should. So, I gave myself credit for that at least. ;-) But I know dieting is not going to be enough to get me back in shape so I resolved not to miss any more days.


For Week 1 I give myself a 9 out of 10 for nutrition/and an 8 out of 10 for exercise

Day 06 - Free Day 1

So today is my free day. I chose to take it on Saturday because today is my Mom's birthday and she wanted to go out with us for drinks. I slept till around 10 for a change and went out and got some Kolaches and a Jamba Juice with my wife. After that I met up with my friend Eric and had lunch and some drinks at the Flying Saucer. I think he is going to do body for life starting in May and he asked if I would train with him and help motivate him. I think that would be great as I plan on doing BFL twice in a row anyway. This time is for losing fat and slimming down, the next 12 weeks is going to be for shaping and growing muscle. I am going to Hawaii in August and I would like to be looking great on the beach. ;-) I finished up my day going out to eat and drink with my Parents for my Mom's birthday. That was lots of fun and I'm glad I got to go out with them.

Day 05

Today I did my second upper-body workout and it was tough! I managed to finish the full workout but barely. My muscles were at the point of collapse after doing my chest, shoulders, back and tris. I need to work on figuring out what weight to put into my plan because I was really struggling on some of the exercises when I should have been at a level 7-8. I guess thats part of the learning process though. I have been keeping up with my nutrition and the meals are great!!! I am never hungry and for the first time in a long time, I am feeling full of energy throughout the day.

Day 04

I did my cardio routine on Day 04 and stepped it up a notch! It was a much more demanding workout on the bike. I think I will start jogging soon though on advice of one of my friends. He says I will get better results jogging that using the bike. I think he is probably right. I hate jogging. ;-)

Day 03

I woke up feeling great on day 3 and headed over to the gym for a lower body workout. The workout went well. I found out that my calves are not in very good shape though. I had to lower the weight so I could get through all my sets. I did it though, and it was a definite 10 effort for those! I still had a bit of nausea after working out for about 25 minutes, so I think it may be something I just have to overcome. My body is not used to being forced to do stuff all the time, but that is changing. I got through my 46 minutes of exercise and headed home for a shower and some breakfast.

I managed to get through the day again eating only what was on my menu and drinking mostly water. I will admit, I probably didn't drink enough water, so I'll be careful about that in the future. The beef stew was delicious once it finally got done cooking. I didn't get to eat until about 8:30, so of course I didn't get to bed till around 10:30. Overall though it was a good day. 3 days, still going strong. Looking forward to the next. ;-)

Day 02

So I survived day 1 and only cheated a little and woke up on day 2 after going to bed at 11pm. Waking up at 5 was not what I'd call pleasant, but I did it. I got in my 20 minute aerobic exercise by using the stationary bike. I started at a level 5 on the bike, which I now know is a bit too low, and worked my way through the 20 minute routine. I worked up a great sweat, but didn't feel like I pushed myself hard enough. Ill have to do better thursday.

As far as meals go, I did very well on day 2! I ate only what was on my meal plan and drank only water and 1 cherry coke zero. My upper body started to feel very sore from day 1's workout but it was a good feeling. At least I know I did something good on day 1 despite having to quit early.

I went to bed early so I could wake up refreshed on day 3.

Day 01 - The Beginning

I should have posted this yesterday as that is when I really started Body for Life, but I suppose better late than never. I have decided to keep this log as a journal for myself and any others who come along to be inspired by what can be done if you put your mind to it.

I learned about Body for Life about 5 years ago, but I never got around to giving it a real chance. I always came up with one reason or another why I couldn't do it. Either I couldn't afford it, or I got sick, or I just didn't feel like reading the book. Now that I have read the book and have a wonderful wife to help support me, I truly believe I can complete this 12 week program.

Yesterday, I started off by getting up at 5am and going to the gym in my apt complex for some upper body exercises. First I was a bit annoyed because they only had one 15 lb dumbell and only 1 25 lb dumbell, so my weight progression was a bit messed up and I think I may have pushed myself too hard. I also think I drank too much water, so about 30 minutes into my workout, I had to go throw up. To me, that just about signals the end of a workout. I went home and showered and tried to eat, but I felt miserable so I stayed home from work. I think the FLU that I had the week before just wasn't ready to let go quite yet. So, I only ate about half of my breakfast and I missed my first Myoplex bar of the day as well. :-(

I got back on track at lunch and ate lunch at 11, a Myoplex bar at 2, a Myoplex shake at 5, and dinner at 7ish. Dinner was delicious. I would have never believed this was health food by the taste and portion size. Great stuff.

Before Dinner I went over to my parents' house and had my mom take pictures of me for the competition and I took pictures for her. I'll post mine here as soon as I get my camera back from my parents. (I left it there after shooting the pictures) I'm pretty sure no one wants to see pictures of me looking fat, but it's part of my motivation that I put them here so when the 12 weeks is up, I can see how I've done.

I cheated a little and finished off the last serving of Ben and Jerry's Chocolate Chip Cookie Dough Ice cream. Then, off to bed by 11. It should have been 10, but I got tied up trying to get a computer installed. I will do better about that tomorrow.

My starting weight is 289.0. BF% 37.5
My jeans size is 44"