Weekly Weight Loss: 2.9 lbs. Lost
Reflecting on the Week
Another week down and another few pounds lost. This week I lost 2.9 lbs, which puts me at 318.4 lbs. I’ll take that, as long as I have a loss and continue to feel great I can stay motivated. Last week I was feeling a bit sluggish, but now I am rocking it. I lost 6 lbs last week, and didn’t expect to lose as much this week (although I secretly yearned for it).
This puts me at a total of 9 lbs lost in January, almost half way to my to goal. I am aiming for 15 to 20 lbs lost a month. Don’t worry…the world won’t end if I don’t hit that mark. It’s just a number I set to motivate and test myself. My body will naturally lose the weight at it’s pace. I actually prefer to lose it slow enough that I don’t have tons of saggy skin, which is as much a hassle as losing the weight. Like I said before, I noticed some trends and plan on doing things differently to prevent those “negatives” from resurfacing. I’m halfway there!
The weight loss chart is starting to go in the right direction again! I’m taking it one month, one day, one meal, one workout at a time. It all adds up. Just yesterday, or so it feels, it was January 1st and I was 9 lbs heavier. So, that approach is definitely working for me.
Reflecting on my Workouts
This past week was a great one for my workouts. I did my traditional strength training routine twice in the week and added a bodyweight routine in one day. I also sprinkled in a few days of cardio via running (sprints, jogging, treadmill and outdoors), the stationary bike, and walking. Actually, my bodyweight routine can be considered cardio since it’s high tempo. I’m starting to ramp up the intensity of my weight lifting. One, because it helps with fat burning and two, because it cuts down my time in the gym. If those aren’t two good reasons then I don’t know what are! I’ve also started working on getting in my first pull up in years (thanks to Muata and Mike for the tips.)
Reflecting on my Nutrition
I continue to make great eating choices, which has really surprised me. I am not craving ice cream (which is still in the freezer…Israel 2, ice cream 0). I’ve turned down advances and temptations of the calorie-empty, unhealthy kind and am a better person for it. I mainly eat lean meats (chicken) and veggies. I do eat carbs and fat, but in moderation. I make sure to supplement my cleaner eating with protein and my other supplements. Nothing really has changed on this front, as I continue to eat a variety of meals. I had a chicken parmesan sandwich which was excellent! I also had lunch at Sinigual in Brandon, FL. My dish was a spicy chicken breast served over grilled vegetables. They make a great guacamole, so I had some of that with a few tortilla chips. It’s all about being realistic, but being in control. I drink tons of water and a cup of green tea per day.
Staying motivated is crucial at this juncture. I use this blog and all of the others in the weight loss blogging world as motivators. Buddies are important as well. I’m thinking of doing a weekly promo of other weight loss bloggers that motivate me. There are some, like The Anti Jared, that has lost 200 lbs in 6 months. 6 fucking months! Here I am complaining about having only lost a few lbs in a year and half, and this dude got his act together and lost over 200 lbs, with no surgery. I can so relate with being anti-jared. I’ve always disliked how Jared, from Subway, looks all sloppy and saggy. That’s an advantage I have over some folks, muscle under the fat. I’m gonna be stacked and jacked!!!
No one is going to lose the weight for me. Only I can do it. Using as many tools as possible helps, but it’s ultimately up to me.
Nice job avoiding the ice cream. Might want to give it away though. It’s tough to avoid temptation like that everyday. Still, good job!
– Dave
Thanks, I forget its in there…
Dude good job avoiding the temptation, I too have learned too avoid temptation. my wife refuses to get rid of all the junk in the house. So I get to test my will power daily…. so far so good.
That’s good and bad. I suppose having small amounts of temptation foods can help, but it all depends on the person. It also helps if your partner is supporting you.
Nice work, Israel. Keep up the cardio and remember it’s okay to have ice cream. Just keep it in moderation and go low-fat.
Thanks Kyle.
Israel,
Congrats bro and keep it going. At your current size 2-3 lbs a week is a great pace my friend! As long as the numbers on the scale are going down, and you aren’t feeling burnt out, then you’re doing the right thing. If you’re not doing so already, please keep track of the number of calories you’re consuming. You don’t have to calculate for every meal if you eat from menus that you’ve already planned out in advance. As I said in my last comment to your other post, at this stage of the game calorie control is crucial because one of the hardest things for me to wrap my head around initislly is that I will no longer be able to eat the same amounts of food I did when I was over 300lbs, no matter how often or hard I train. And, this wasn’t a notion that “sunk in” over night either. 🙂
Keep up the good work …
Thanks Muata. I am feeling pretty damn good physically. Calorie wise, I am keeping track of the amount and types of calories I consume.
Hi Israel,
Keep going it will take a little while to see real result and you are on the right track. I started last year and so far, I have lost 55 pounds. At the beginning, I did not see any weight loss, but I was loosing inches. Therefore, if in a week you do not loose any pound you might be losing inches and that count as well. Have you trying changing location? Maybe going to a fitness club? Why? Because when you work out with other people, you tend challenge yourself a bit more. Do not stop.
I am doing fine working out in my Shack. If I don’t see any results, which I have been seeing, I will just switch up things like my workout. I don’t plan on stopping.
Keep up the good work!
As another fellow blogger said, ‘Here’s to lookin’ fine in 09′!
Ha, Amen to that!
i just got off a 5 day cruise and i think i gained about 5 pounds… all those free meals that they offer >_< time to get back on a diet!
-jack
Yeah, the all you can eat buffets do you in.
GREAT JOB ON THE LOSS!!!!! Us Florida Guys got to stick together. Love your site!
Thanks man, I am so focused it’s insane! Where in Florida are ya? Maybe we can workout together..
The steps you taken are really perfect, my suggestion is, you can take grain food, herbal juices and soups at least twice in week which give you energy and stamina without fat.
Thanks i will look into that.
Hey Israel. I found your blog through Andrew Rubalcava’s Go Healthy Go Fit. Congratulations on your weight loss this week. I look forward to reading more of your blog. Love the design.
Thanks Tom, you are always welcome.
Israel,
Congratulations on a smaller you this week. I think that setting the goal as well as using the chart are both great motivators.
Thanks Tom! The goals I’ve set are manageable and motivational.
Great job Israel, keep it up dude. We’re at about the same stage, I was 320 on 1 Jan. Not weighing myself but I reckon 310-12 now, I’ve dropped a belt loop:).
I think it’s great you can keep the ice cream in the fridge. I’ve tried in the past clearing out anything “bad” from the house, but here’s the thing. You cannot avoid temptation, it’s everywhere you go. Unless you go and live on a deserted island somewhere (and don’t take any means of communication that would enable you to fed-ex candy bars in), it just can’t be done. So if we’re going to reach a goal and stick there forever like you said, we have to learn to deal with temptation rather than try and avoid it. Eat when we’re hungry, stop when we’re full, and learn to only want food when we really need it – which is what naturally slim people do without trying.
Well said…will you be weighing in at all?
Good job Israel! Even though you secretly wanted to lose the same amount of weight that you did the week before, I would say that it is much healthier to lose around 2 or so pounds a week. Believe me, when I was losing weight (240 down to 180), that’s the last thing I ever wanted to hear.
In any case, everyone at Go Healthy Go Fit is cheering you on, good luck bud!
All the Best,
Andrew R
Go Healthy Go Fit
Thanks Andrew, the support if very much appreciated.
Keep up the good work buddy. It’s hard but definetly worth it in the end. Motivation is the key
I agree. It’s hard to quit something you work hard at.
Keep up the good work mate 🙂
thx, i will.