Ranjan's Progress Tracker

ranjan

ranjan

New member
Ranjan's BECOME HEALTHY Journal *progress pics

This year I committed myself to being healthy and living and eating healthy, about a half a year ago, I started trying to avoid "fast food" and "sodas" prior to starting my goal this year. My weight goal is to hit ideally 180 lbs. and I know this will take hard work, lots of sweat, time, and patience. Hopefully someday I will be able to complete a marathon.

Height: 5 feet 10 inches
Starting Weight: 266 lbs.
Weight Goal: I will know when I get there.

I will try to post once a week on a weekly basis starting this week on how I am doing and my progress etc. Please feel free to post If you think I am slipping doing good or bad, I don't mind criticisms as well =).

quotes that I found that will personify this journey I am about to take

"Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill."
-Muhammad Ali

“It's kind of fun to do the impossible.”
Walt Disney

“Motivation is what gets you started. Habit is what keeps you going.”
Jim Rohn

The thing always happens that you really believe in; and the belief in a thing makes it happen.
Frank Loyd Wright




My Weight Loss Tracker:
02/11/2010 - 266.2 lbs
6.6 lbs - Total Weight Loss: 6.6 lbs
02/18/2010 - 259.6 lbs
1.6 lbs - Total Weight Loss: 8.2 lbs
02/26/2010 - 258.0 lbs
2.4 lbs - Total Weight Loss: 10.6 lbs
03/04/2010 - 255.6 lbs
4.0 lbs - Total Weight Loss: 14.6 lbs
03/11/2010 - 251.6 lbs
2.0 lbs - Total Weight Loss: 16.6 lbs
03/19/2010 - 249.6 lbs
4.6 lbs - Total Weight Loss: 21.2 lbs
03/27/2010 - 245.0 lbs
2.5 lbs - Total Weight Loss: 23.7 lbs
04/07/2010 - 242.5 lbs
2.8 lbs - Total Weight Loss: 26.5 lbs
04/12/2010 - 239.7 lbs
1.5 lbs - Total Weight Loss: 28.0 lbs
04/19/2010 - 238.2 lbs
2.8 lbs - Total Weight Loss: 30.9 lbs :party: over 30 lbs lost!
04/24/2010 - 235.4 lbs
4.2 lbs - Total Weight Loss: 35.0 lbs
04/30/2010 - 231.2 lbs
Gain 3.2 lbs - Total Weight Loss: 31.8 lbs
05/16/2010 - 234.4 lbs
4.3 lbs - Total Weight Loss - 35.9 lbs
05/23/2010 - 230.1 lbs
0.9 lbs - Total Weight Loss - 37.0 lbs
05/30/2010 - 229.2 lbs
2.1 lbs - Total Weight Loss - 39.1 lbs
06/05/2010 - 227.1 lbs
1.5 lbs - Total Weight Loss - 41.0 lbs
06/14/2010 - 225.6 lbs
0.8 lbs - Total Weight Loss - 41.8 lbs
06/21/2010 - 224.8 lbs
1.4 lbs - Total Weight Loss - 43.2 lbs
06/27/2010 - 223.4 lbs
Gain 1.3 lbs - Total Weight Loss - 41.9 lbs
07/09/2010 - 224.7 lbs
4.1 lbs - Total Weight Loss - 46 lbs :party: 45 lbs lost mark
07/17/2010 - 220.6 lbs
2.2 lbs - Total Weight Loss - 48.2 lbs
07/24/2010 - 218.4 lbs
1.8 lbs - Total Weight Loss - 50.0 lbs
08/07/2010 - 216.6 lbs
1.6 lbs - Total Weight Loss - 51.6 lbs
08/15/2010 - 215.0 lbs
1.2 lbs - Total Weight Loss - 52.8 lbs
08/21/2010 -213.8 lbs
1.4 lbs - Total Weight Loss - 54.2 lbs
08/29/2010 - 212.4 lbs
1.8 lbs - Total Weight Loss - 56.0 lbs
09/05/2010 - 210.6 lbs
1.6 lbs - Total Weight Loss - 57.9 lbs
09/12/2010 - 209.0 lbs
2.4 lbs - Total Weight Loss - 60. 8 lbs
09/28/2010 - 206.6 lbs
1.6 lbs - Total Weight Loss - 62.4 lbs
10/08/2010 - 205.0 lbs
1.2 lbs - Total Weight Loss - 63.6 lbs
10/21/2010 - 203.8 lbs
1.3 lbs - Total Weight Loss - 64.9 lbs
11/01/2010 - 202.5 lbs
1.1 lbs - Total Weight Loss - 66 lbs
11/07/2010 - 201.4 lbs
3.3 lbs - Total Weight Loss - 69.3 lbs :party: Welcome to Onederland
11/17/2010 - 198.2 lbs
2.9 lbs - Total Weight Loss - 72.2 lbs
12/24/2010 - 195.3 lbs
Gain 8.3 lbs - Total Weight Loss - 63.9 lbs
01/11/2011 - 203.0 lbs. Lost onderland time to retake it back!
04/21/2011 - 192.2 lbs
 
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Hi guys, I just wanted to add this, this week I was a little somewhat disappointed when I weight in losing 2.5 lbs from 03/27/2010 - 4/07/2010. This week I carefully watch my food intake and by far the most time I spend on the gym doing extra reps and was able to complete a 1 mile jog at 6.5 pace which is I think between 9-10 minutes on the treadmill for the first time and still got time to do another mile at 5.8 pace. Ill try harder next week.
 
This week I changed up my starting cardio routine adding incline to the treadmill and it made a huge difference feeling the burn on your legs and changed my one hour elliptical work out after weightlifting to a 30 minute jog at the end which I was really surprised I was able to complete a 30 minute jog at 5.5 speed pace.
 
This week I did not get a chance to get the gym, but I did my best to watch what I am eating and do few exercises at home. After eating breakfast this morning, I weighed myself and was really surprised that I was able to lose a pound and a half.

Also I was thinking about the last time I had a coke or any soda which was new year Dec 2009 and I haven't had any ever since, I use to chug a whole 1.5L of coke while I watch t.v. Carrying a water bottle everywhere I go really helped me.
 
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I did one of the things, I very rarely do my whole life or embarrass to do "shop for clothes" my waist size before I started my healthy lifestyle change was size 44 and XXL.

My pants really started to get baggy week by week and my belt ran out of holes whenever I tighten, I always tighten my belt at the 2nd hole out of 5. Now I need like a 7th one to tighten it, so I bought a length 40 belt which supports sizes I think 34 - 38.

Currently, all the pants that fitted me perfectly is a size 38 and shirts I bought is a mix of L and XL sizes, I am proud of getting to this point and hitting the 30 lbs lost mark.

As I look back the hardest part is really the preparation to change your whole lifestyle and the first 4 weeks of starting is the hardest, it is a "psychological battle within yourself". This part from my experience I had so many mixed emotion, I want to quit, I feel like I want to reward myself by eating a lot after a workout. After just doing 7 push ups, you say to yourself is this really "worth it or working, I don't feel a difference" there so many things going on in your mind. The first 4 weeks defined what will be my end results in the end of the year. After that 4 weeks my body adapts to the pain,sweat,,intensity, and endurance goes up, once those were in place. I started increasing everything from raising my cardio and increased resistance on weights.

:beerchug:I will do one more weight in on Friday, then I am out for the ultimate test for 3 weeks "vacation" this I am looking forward to. To see if I am really condition to tackle food temptations and able to keep my body in shape on this 3 weeks.
 
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I was about to go to bed but I saw your diary and I wanted to say AWESOME PROGRESS!!!!! Congratulations! Your determination is paying off!
 
thanks =)


Last weigh-in before I take my 2 week vacation on a tropical island. I am really excited and definitely be a test on whether I can keep my weight low and how I will handle all the good tasting food and just taste not eat.

On the exercise part this week, really been busy. Lots of cardio, adding more different workouts like the stair master to my cardio routine which is so much harder and took one of a day of from my workout to donate blood.
 
Back on my 2 week vacation gained about 3.2 lbs, I did no exercise at all during the 2 weeks except walking, but I did watched out what I eat.. maybe not. I did a lot of taste 2-3 bites avoiding eating the whole plate.

Back to my regular routine next week, my body did feel revitalize avoiding work for 2 weeks.
 
Just to add this week, having 2 weeks vacation then going back to your regular work out routine got my body really sore this week. Starting to get the hang of my regular routine.

I'm feeling good I lose weight this week ,everything is sore but it means its effective.
 
Ranjan, looking forward to your updates. In 1994, at the age of 24, I was
285 pounds, had 44% body fat, and in one year lost 110 pounds of unwanted
body weight by using proper nutrition, cardio, and weight training. For the
last 15 years have maintained my ideal weight of 175 pounds without gaining
any of it back. The first three months it was really hard, especially the proper
nutrition part and drinking plenty of water during the day. Running to the
bathroom every 30 minutes was very frustrating, but after 3 weeks my body
adjusted, and everything was okay.

If I can be of any help, just ask, because the steps are very simple, and not
as hard as most people think. If you approach weight loss using the right
strategy, maintaining your ideal weight will be easy, because everything
will be a habit, and you will not even have to think about it.

Structure is everything when it comes to weight loss, and since most folks
never pay attention to it (or even know about it) they have a difficult time
losing those last 10-20 pounds and have an almost impossible time maintaining
their weight loss results once they reach the weight goals.

I will be starting a diary today, where I will write exactly how I lost the 110
pounds, and how I have maintained this result for over 15 years. I decided
to do this because most diaries are about weight loss and not maintenance,
which is without a dount a thousand times more difficult for the majority
of the folks trying to create permanent fat loss.
 
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Thanks Alex, you are right on how making the adjustment and transition smoothly starting a weight loss program and slowly turning it into a daily routine because of the high percentage of not following through with the program for the first 3 months is so high.

Before when I was 266 lbs. I wake up in the morning I'm tired, miserable, body aches all over. Currently, I am feeling way better than I was back when I was 266 lbs. when I wake up in the morning I feel so alive, waking up in a good mood, and energetic especially the low back pain I was getting so much, I don't feel back pain right now at all especially in the lower portion and the motivation of your friends and family encouraging you asking how much did you lose this week. Once you feel the effects of what your doing is helping your body, you just keep going and going because I don't want to get that "miserable" feeling.

Weight Check 05/23/2010 - This week, I went back to my regular routine and was able to lose what I have gained in the past 2 weeks. Monday, Tuesday, Wed, I did my workouts feel sore all over. Finished the week by doing my regular cardio at the treadmill 5.5 speed for 45 mins. Ill post another pic once I hit the 220 lbs. mark.
 
ranjan, congrats on that weight loss this week. And, just like you I also had
the horrible back pain in the past, and quite a few times I had to simply
lay in bed for 7 days straight because of it.

Starting slowly, and then increasing the intensity, the duration, and the
frequency of your workouts is very effective. When I tried to lose weight
ineffectively I tried all kinds of extreme stuff, and obvioulsy I couldn't
maintain it for more than a few days.

Then when I started simply walking every day, and consuming only natural food,
that was not processed or refined, the excess weight just started to melt off,
to be honest I was quite shocked.

In 1994 there was no internet in my country, and I had to hire a trainer from
a gym to structure my weight loss program and give me advice on what was
the most effective approach to losing weight effectively.

Obvioulsy the actual approach that every person uses is different in the
actual food that is eaten and the exercise that is used, but in the end
creating permanent fat loss comes down to two things, proper nutrition
and regular exercise.

By the way, those people that have a high metabolism, and can eat whatever
they want, whenever the want, and as much as they want without gaining
any excess body weight are lucky in one way. But since the majority of them
don't pay attention to food quality and don't exercise, they also experience
health problems in the long run.

Anyway, good luck to you this upcoming week, and I look forward to seeing
your pic at 220, Later!!!
 
This week for some reason I have been getting hungry fast craving carbs since my diet involves high protein/moderate amount of carbs and lots of fruits ( mainly apple and salads) and my workout involves high intensity cardio, weightlifting, and a 1 hour cardio at the end. I ended up packing little snacks midway through the week and took snacks every 2 hours. low fat crackers, almonds, 100 calorie nutrition bar, to get that hunger out of the way.

I am guessing my body is adapting to the work out I have been doing, so I am planning to make a new work out plan to jump start my body into working harder than before.

Also this week I bought a Blood Pressure Monitor which results are:
Systolic: 128 Diastolic: 62 Beats Per Min: 58
 
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Good Week Overall, I am feeling that wear on knees running. I changed it up treadmill at the end of my work out one day, elliptical next day, and so forth. I also bought a jump rope which I plan to use in the morning before heading to work to since I just work out in the afternoon. I am planning to step it a notch the following weeks ahead by doing at least a 30 minute workout in the morning.

I also did some researching on the health diets which I find mine to be a well balanced of fruits veggies protein. Still avoiding anything that has high fructose corn syrup and all those sweet stuff and as well as keeping my sodium intake low as possible.

One thing that I focused on prior was being educated and researching everything as much as I can on work-outs, diets, and human physiology. This definitely helps because not knowing things before doing a program can cause injuries and do more harm than help.

Did My BP Rate
Systolic:126
Diastolic:65
Pulse/min:63

I'm down to 227 lbs and I am very proud and very very confident that all 39 lbs of that lbs that have been losing I would say 95% is fat not muscle.

 
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Good week Overall I added "morning workouts' to my routine which definitely help burn off calories in the morning, really good way to start. Been increasing my workouts. Just keeps getting better and better
 
Hey, just wanted to say keep up the amazing work. This definitely motivates me to continue with my weight loss plan.
 
Thanks, I made this Progress Diary to motivate me and hopefully inspire others to the same and make their lives healthy. I am very glad that it helped you guys towards your goal. As I see changes and how my body felt "great" and overtime I am seeing changes, I want others to experience what I am going through and have the same experience that I am having, living step by step towards healthy lifestyle. Making youself a better person and making an example of yourself as friends, family, co-workers see the change and it motivates them as well to live healthy.

This week, I did my regular workouts, but I focused mainly on my lower body Quadriceps, Hamstrings, Calf muscles and boy I feel the burn on the Quads. One of the things I wanted to focus on when I started my workouts was 1. Think of the muscle group you dont like to workout or something you hate doing and it was definitely my Quads and Hamstring, since I always accept that I get those muscle group worked when I am running the treadmill or elliptical doing weight training with those muscle had that irritating burning feeling, but then again if its burns it works.

I have the feeling I am about to hit a plateau in the next couple of weeks where my weight loss will slow down unlike when I first started where I am choping 4-6 lbs a week and I am very ok with that as long as I keep working and working. Patience is one of the key things and if I have to lose 1/2 lbs every week Ill take it! :)
 
I guess I am wrong no plateau yet =) Yesterday, when I was shopping I bought my dogs a big bag of dog food. While waiting in line, the bag of dog was 40 lbs, I got a little excited, so I ask this lady waiting behind me. " Hey can you lift this really quick?" Lady lifts it up with a weird look. "thats how much I pounds I lost." The lady had that weird look on her face like she thinking this guy is weird on her mind. LOL I guess what I learned is weight loss no matter how big or small you can be proud of even if people you don't know don't care haha or dont really give a *beep* /laugh

"Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill."
-Muhammad Ali

This quote I always think off, since I am pushing myself harder than ever this week and the weeks to come. I have been increasing everything and doing than "extra mile" That "extra mile" for me that definitely burned my body to soreness this week is the new workout I have been doing since Monday in the morning to get that jump start, just copy and paste the link I dont know how to link The great thing about this is you can do it at the comfort of your own home really a plus for me
 
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