Andrew's Journey to Everest

A

andrewp

New member
Hello Everyone,

Thanks for checking out my diary! I hope this will be a place to share success with the members and get motivation from all of you. Please share your thoughts and comments, everything is welcome.

THE HISTORY
On December 30th, 2010 I noticed a scale while at my Dad's place for Christmas. Stepping on it, I was shocked to see 302lbs pop up. SHOCKED! Something had to change and will change. I want to live an active life and I want to get this under control once and for all.

Like many people, I have struggled with my weight since my mid-teens. Not enough exercise, too much partying with bad food and too much beer. I got married young and have two kids and my own business so life is very busy. This has always been my excuse.

From March 2009 until September 2009 I went from 290lbs down to 248lbs with the help of an excellent dietician and a software program for tracking my calories (DietPower). A mild back injury that should have just paused my exercise and not affected my eating habits knocked things off the rails.

I'm a certified Technical SCUBA diver, but at this point I think I'm staying out of the water until my fitness improves. Carrying over 200lbs of gear (4 tanks) is stressful on the body not to mention extreme depths and the workload underwater. Come April when the ICE thaws, I hope to be ready to dive again!

I have a love of hiking and camping, I'm a leader with Scouts Canada and get outside a lot. Wintertime means snowshoeing! My son and I hiked in England this past summer over 140km in 9 days and asscended 5 peaks over 2000'. I felt great, but was probably still in the 285 range, you couldn't pay me to stand on a scale.

THE GOALS

Like the title says, I want to be at a health enough weight to finally book a trip with my son to visit the base camp at Mount Everest. It's a dream for both of us to take on the 21 day trek. From there, the sky is the limit.

Big Goal
By January 1st, 2012 I hope to have broken the 200lb mark. We'll be booking that trip for May 2013 when I'm sure he's old enough and I'll be fit enough.

January 2011 Goal
To feel great about myself as I get into my excercise and nutrition routine using DietPower again along with motivation from everyone here. Goal Weight is: 285lbs


Coming up next, my nutrition plan and exercise plan....

Please share your comments, I welcome them all!

Andrew
 
Wow. Well it seems you have all sorts of reasons to lose this weight, most importantly for your future. If there is anything we can do beyond cheering for you, let us know!
 
Hey, welcome to the site and good luck with your effort, keeping a dairy is really helpful and I hope that turns out to be the case for you- a realistic goal and timescale, with previous successes- I'm sure you're going to achieve your target!
 
Welcome Andrew. You sound like a really adventurous type of guy :D Hopefully you'll be able to conquer this blasted weight loss thing and keep your promise to your son. Good luck!
 
Thanks everyone for your messages of support, I'm winning this one! I'll post my results so far and what I've been doing in the morning, I'd appreciate any input. Also, if there is anyone on the board who has met their weightloss goals to do similar activities to what I'm doing, I'd love to hear from you!

Andrew
 
THE NUTRITION PLAN

This time around, planning how to eat healthy seems to be coming easier to me. During my last attempt and failure, I had the opportunity to see a dietician several times who really helped me start to identify what foods to eat to maintain a healthy balance while losing weight.

I had no idea about how important it was to get enough protein, fiber and even fat into the mix and not starve myself on just veggies. Some of these fad diets just don't make any sense to me as cutting out one particular thing that your body needs is only going to trigger some other reaction by your body that isn't going to help.

My plan is very simple: To reduce my caloric intake about 1000 calories below my metabolic rate.

This is done not by starving myself of the all foods I enjoy, but by reducing portion sizes, improving the quality of the food with natural ingredients instead of processed and cutting out the really bad stuff. I used to drink sugared colas on a fairly regular basis, this is a big one to cut.

Other simple substitutions:
Coffee with two cream and two sugar = tea with milk and sweetener
Fast Food Breakfast = Breakfast at home in morning
Chicken Wings = Chicken Breast with a little wing sauce on it
Two sandwiches for lunch = One sandwich on Whole Grain Bread with a salad

The program I use for tracking my caloric intake is DietPower. This program I've found to be very simple to use and had a pretty good built in database of foods. It also takes my daily weight and compares to what I've eaten to get a rough metabolic rate. Right now I'm losing weight quickly, so I'm finding the metabolic rate to be higher than it really should be, but it should balance out soon.

As everyone will tell you, breakfast is the biggest contributor to weight loss success, it just seems to get the body going in the morning. I have to agree, I feel much better getting to work in the morning this past week knowing that the bowl of oatmeal I ate was good for me and cheaper than a donut or muffin from the coffee shop. If you are Canadian like me, you'll know that a double double coffee and a muffin is a TON of extra calories and saturated fat!

Lunches are also a big change for me, I'm a self employed network consultant to several companies so lunch out is more the norm than the exception. It can be really tough sometimes to eat the right things when the people around you want to go to restaurants all the time. I'm avoiding it as best I can right now, but I can't forever. It's going to take pure willpower to order something healthy off the menu instead of the usual pasta or burger. One trick I found that works for me is to try and decide where you are going first. Then, check out the menu online and look at the nutritional information that most chains have available. I've found that knowing what is going to work for you in advance is way easier than waiting until you are there and looking at all the really tasty stuff!

Dinner is another big area for improvement. With two children who have busy lives after work and school, the temptation is always there to either do a quick pasta meal or eat out. The pasta has been a killer for me because we did it so often, sometimes 3 times a week. No greens with it, just a huge plate of pasta. That's done for all of us! Menu planning and having a good selection of groceries in the house are key. Eating out in addition to the same problem I have at lunch was also costing a fortune, I haven't added it up, but easily an extra $500 - $700 per month. Both my kids are in fairly good shape, but I could easily see them going down the same path as me. While I'm not really getting them on my plan, the healthy eating is really going to help them too.

Haven't mentioned snacks yet, but oh yeah I make sure to have something between breakfast and lunch then lunch and dinner. This is easy for me because I'm in the car a lot. 1/4 cup of almonds, carrot sticks, granola bars, apples and grapes are all great. I'm an early riser, so the mid-morning snack is a must. I find that I'm never hungry as I'm "dieting".

Water is a huge difference for me, I'm taking in plenty now and tracking it. Past history of kidney stones should have been enough motivation to drink lots of water, but it wasn't. Tea in the morning and a couple of bottles during snack times plus drinks with meals. I know I'm getting more than enough by the multiple trips to the washroom that I wouldn't normally have made!

Finally, supplements and vitamins. Currently, I'm taking a multivitamin and a Vitamin D pill every morning. I'm tracking the micro-nutrients with DietPower, so I will get a good idea if there is anything else lacking over the coming weeks. I've also found that getting enough fiber can be really hard, so I've started to add the fiber powder to my oatmeal as it cooks and also with my tea. That's about it for supplements at this point.

In closing, I really don't think of this as a "diet" in a conventional sense, it's more about eating the quantity and types of foods that the body really needs and not filling it with useless junk. Temptation is out there for sure and hopefully with the help of everyone out there, I'll be able to resist and make choices that make sense!

Thanks for listening, I can't believe how good it feels to put everything in writing.

Andrew

PS: I'm going to post about my exercise plan later this morning.
 
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THE EXERCISE PLAN - Getting Started

This is one area in my plan where I'm going to need some help, support and encouragement. I've found in the past that it's all too easy to just say I'm too busy today and not meet or even come close to my goals.

Right now, I know that the weight is literally falling off me, I'm at that starting stage where it's not a problem. So far, I haven't even started to do any exercise beyond my normal daily activities. I have to be prepared to start the right way and get into a good routine.

During the past attempts, I've always relied on going to a gym a few times a week. With kids, commute and work it was a struggle to get there twice a week. No excuse right? Well to make sure that it's not an excuse anymore, I've purchased a brand new treadmill for the house, similar to one found in the gym. It arrives today!

My inital plans are to use it for 30 minutes in the morning before breakfast and 30 minutes in the evening before dinner at least 5 days per week. I'd like one of those sessions to be more of a cardio workout and one to target fat burning.

My question to those in the know is what is better in the morning, cardio or fat burning? Or does it even matter?

I wish I had room for a weight system at the house, but it's just too small, hopefully moving this year to a larger place where I will add a universal gym. My plan is to go to the gym for a workout with weights at least twice per week.

This is just the first step in a exercise program that is going to need to change and adapt over time. Your input as I go along is always welcome!

Andrew
 
I'm in, I'll be here to help you when I can. I love a person with GOAL.

Just don't use words like "I hope" or " I want to", say to yourself "I will" and "This is what I am GOING to do".

The truth is you CAN do it, you WILL do it. Every day hold that image of you and your son climbing that mountain. Pick out the clothes you are going to wear, pick out the colors. Can you see it? Keep doing this and you will ONLY want to eat the foods that make you get there. Keep doing this and you WILL do the right exercises to get there. Keep doing this and it WILL happen.

Set the time, the place, and make the plans for it. You WILL achieve it. Make the DECISION and do it with every ounce of passion you can muster up.

I can't wait to see pictures of you and your son climbing Mt Everest......I can even see it in my head. Very cool!!!!

You WILL do it........NO EXCEPTIONS brother!

Mike
 
Mike,

That's the kind of support I'm talking about! Nothing fluffy but let's get to the point. I did this to myself, I have goals for my health and family and my own sense of adventure that I MUST satisfy.

I'd also like to show all those that roll their eyes when I start a new plan that I can do it.

And by the way, I've already been talking to a company that does the best treks to Base Camp, so they know to expect that booking!
 
andrewp said:
Mike,

That's the kind of support I'm talking about! Nothing fluffy but let's get to the point. I did this to myself, I have goals for my health and family and my own sense of adventure that I MUST satisfy.

I'd also like to show all those that roll their eyes when I start a new plan that I can do it.

And by the way, I've already been talking to a company that does the best treks to Base Camp, so they know to expect that booking!
Click to expand...

Not "I MUST" but rather "I WILL"....sorry, it's a habit with me. LOL

Hey, it sounds great! Start packing and planning. All these things help to build the mental vision you need to complete your goal.

Make a cork board, or buy one, and start putting photos and pictures you can find of Everest on it. Put pictures of camping gear on it, clothes, tents etc.

I have charts, boards, drawings, reports etc etc of stock investments....how else could I focus on investing? Do the same thing with your goal.

You already have the date right? Put that on the board in big black permanent marker for all to see. Start filling up the board with everything required to make the adventure happen.

Do it right away!

Mike
 
It feel's great to have all the goals and plans in writing, that is going to help a lot. If you see me stray on my daily posts, be sure to quote these goals in your replies!

So where am I now?

I started changing everything on New Years Day 2011, yes it's cliche to have a New Year's Resolution, but this was more about the kick in the pants I got on December 30th.

Here is a quick chart of my progress so far. I'll put the updated chart in from time to time, but not everyday. I want to post the weight for the day, calories, exercise and notes in a more free-form kind of manner everyday instead.

WL-Jan-11-11.jpg

As you can see, I'm down 14 pounds in 11 days without starving myself. Now I know that I'm going to even out now which is fine for me, just in time to kickstart the exercise routine!

Any thoughts on that 14 pounds, is it too much too fast or just natural? FYI, I'm not taking any drugs or supplements to increase metabolisum.
 
Mike Johnson said:
Not "I MUST" but rather "I WILL"....sorry, it's a habit with me. LOL

Hey, it sounds great! Start packing and planning. All these things help to build the mental vision you need to complete your goal.

Make a cork board, or buy one, and start putting photos and pictures you can find of Everest on it. Put pictures of camping gear on it, clothes, tents etc.

I have charts, boards, drawings, reports etc etc of stock investments....how else could I focus on investing? Do the same thing with your goal.

You already have the date right? Put that on the board in big black permanent marker for all to see. Start filling up the board with everything required to make the adventure happen.

Do it right away!

Mike
Click to expand...

OK Mike, for you I'll stop with the creative writing!

That's a great idea about the posters and pictures, I'll do that. Maybe a nice big picture on the wall beside the treadmill. At your advice, I've already added a nice big picture of the mountain on my laptop where I use DietPower.

Rough date is set and as soon as they open it for bookings and I've met my goals my money will be there.
 
January 11th, 2011

So my first real daily entry of my journal, I'm excited to share with everyone.

The new treadmill has arrived! It's almost 500lbs, so I'm waiting for help to arrive shortly to move it to the basement rec room. Can't wait to start using it.

Breakfast has become a good routine for me, getting up a bit earlier to make myself something rather than risk the temptation of the drive through at Tim Hortons (the Canadian donut/coffee shop for those not in the know). Breakfast consisted of:

2/3 Cup Oatmeal
2 Tbsp Brown Sugar (this is one luxury that I'm not giving up!)
1 Cup Milk - Some on the oatmeal, some to drink
20oz Tea with a little milk and sweetener
Multivitamin
Vitamin D
3tsp Disolving Fiber Powder

Snacking is important to me, it keeps the cravings down at lunch. Today for snack:

16oz Water with Crystal Lite
Celery
Tangerine

Lunch was a bit on the small side today, I didn't have as much leftover chicken as I would have liked, I'll cook more next time.

Romaine Salad
Cherry Tomatoes
4oz Chicken Breast (broiled)
Low Fat Balsamic Dressing
Doz. Baby Carrots

Snack in the afternoon was:

1/4 cup Sodium Free Almonds
2 Pickled Onions... don't ask, I really like them imported from England!
16oz Bottle of water

Dinner was the family's choice and one of their favorites... Tacos! Here I could make a bit of a choice to eat way less than my usual 6, in fact I only had 3. Cut down on the cheese and no sour cream. I also found that Old El Paso has released a whole grain taco kit with 35% less sodium.

Total so far is only: 1438 calories, not enough for someone of my size, I guess I'll have a glass of milk before bed because I'm really trying not to eat after dinner.

One thing I've noticed today and I hope this doesn't disgust anyone is that all the vegtables that I'm eating seems to causing gas! I can feel it in my gut, but it won't "go away". Is it the veggies that will cause this? Any easy cures?

Thanks for reading!
 
Mike Johnson said:
Nice job Andrew

So what is the rough date of the adventure?

.......That way we can hold you accountable:waving:
Click to expand...

We're looking roughly around March 2013 for the big trek which gives me a year to dump the serious weight and a year to really shape up and do some more training treks with the kid.

Infact, June 2012 is also a big date because he and I will be joining my mom for her 60th birthday to hike the coast-to-coast trail in England. That's 190miles/303km.
 
Hello!

I'm fairly new here, but trying to make my rounds and get to know people. :)

You are doing really well! Keep it up!! You have very ambitious (yet very achievable) goals, and I look forward to reading your progress, and eventually reading about your trips!

To answer your question about the veggies causing gas - yes they do! and it can be quite uncomfortable. Have you heard of Beano? "Take one before a meal and there'll be no gas" It really does help! Or, another way to help it is to eat your veggies cooked - even if you just steam them, so they don't lose their color and crunch. Eating veggies raw gives you a greater chance of gas.
 
MAWTRY said:
Hello!

I'm fairly new here, but trying to make my rounds and get to know people. :)

You are doing really well! Keep it up!! You have very ambitious (yet very achievable) goals, and I look forward to reading your progress, and eventually reading about your trips!

To answer your question about the veggies causing gas - yes they do! and it can be quite uncomfortable. Have you heard of Beano? "Take one before a meal and there'll be no gas" It really does help! Or, another way to help it is to eat your veggies cooked - even if you just steam them, so they don't lose their color and crunch. Eating veggies raw gives you a greater chance of gas.
Click to expand...

Hi Mawtry,

Thanks for stopping by, I appreciate the support!

I'll stop in the natural food store or pharmacy today and check that out. I feel WAY better this morning and I think I'm going to try your suggestion about more steamed veggies, especially at dinner.

Thanks again,
 
Well, another day and another weigh-in: 283.2lbs

That's almost 19 pounds in 12 days which I'm very suprised at and quite happy. I'm waiting for it to slow down though, it has to be any day.

In case you are wondering why weigh in everyday and deal with the inevitable ups and downs? The program I use to track metabolisum and caloric intake is way more accurate when it has all the data. Once I do start to level off, it going to take that into account and adjust what it sugguests I take in.

Last night's exercise was putthing together the treadmill and re-organizing the basement rec room. Had a bit of help from my buddy who is going down the same weight loss road. Lucky him works 5 minutes from home, has a gym next to his work and works 9 to 5! I wish!

So tonight when I get home I'll be finding those gym shoes and getting at it. If you don't see a post from me by 9pm with the day's results, send me a nasty reply on here.

Have a great day everyone,
 
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That's an insanely large loss in less than two weeks! Nice work, personally I would recommend trying to slow it down a little in terms of it really being healthy to aim for 1% of your body weight per week (based mostly on broad reading and research of this topic)- though as you've pointed out you will probably see it reduce in the weeks and months ahead, I also experienced my largest drops in the first couple of weeks. Keep up the great work :D
 
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