RJ's Diary

The secret to maintaining weight loss:
Steve said:
There's no secret.

Mange expectations (this is huge)

Rid yourself of limiting thought patterns (such as all-or-nothing thinking)

Be flexible in your approach

Focus on small steps each and everyday

Focus.

Patience.

Consistency.
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RJAZ520 said:
The secret to maintaining weight loss:
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Maybe add "Lifestyle" to that quote, and it's perfect!

A few thoughts about the gastric/natural questions stated above:

1) If you have not seen them in a while, they probably are not important to you anyway
2) You know, as well as those close to you, as well as anyone who has seen your "journey" here what you have accomplished with an investment of DETERMINATION, PLANNING, NUTRITION, EXCERCISE, PURE SWEAT EQUITY IN YOUSELF, AND PASSION (I can't wait to feel as good about myself as you have to feel about yourself)
3) Real simple here...F 'em!!
 
RJAZ520 said:
I think I've tried to repress that :) When i Think about it its pretty crazy how much i lost in just over a year! People I havent seen in a while trip out on me and don't even recognize me. The typical first question, whether it be directly to me or behind my back, is "did you get gastric bypass?"

I'm not sure exactly how to feel about that. Should I feel honored that my methods have provided drastic results just like surgery?

or should I be insulted because they automatically assume that I took the "easy route"

I'd like to see a gastric bypass person do 8 chin ups :)
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That's interesting! I wonder how I would take it.....a compliment, I think....!

I just wanted to tell you HOW AMAZING YOU LOOK! You're girlfriend is a very lucky girl to be with such a determined, accomplished individual and did I MENTION HOT :drool5:....hehehehe :reddevil:!!!! ....I can only hope to have your focus one day.....you truly amaze me....TIME AND TIME AGAIN!!!! I had no idea you had a diary.....lol....silly me!!! I'm tempted to read through all ONE MILLION pages.....you are THAT fascinating to me!

......you are AMAZING, again, and you make me wanna be a BETTER ME!!! :grouphug:
 
notes from Steve on suggested reading:

What exactly do you mean? I'm sure books exist generally discussing the personal training industry. If you ask me though, they most likely suck. If you're interested in becoming a trainer, here is the ideal order of books you should read in my opinion:

Anatomy
Kinesiology
Nutrition
Certification Manual

Of course it doesn't end there. But that would get you in the gym and ahead of most tool bag trainers. After that you start refining your skills with more niche type things; psychology, sport specific training, prehab/rehab, etc, etc.
 
started my first weblog the other day... I like how i have more control of the format and how i can easily track back to my workout logs
 
Happychubette said:
What is a web log?

I'm posting my workout in my diary.
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more commonly known as a blog. On the site im making it on I have much more control and customization and categorization than posting in the forum. but i'll still update this as more of a journal and that for more of a log/road map
 
How to prepare for all you can eat sushi!

I knew it was coming, I was looking forward to it. But I had already had a calorie splurge the night before on a sirloin salad and 10 chicken wings. I couldn't have 2 in the same week! That would be so detrimental to progress! or could I?

The challenge -
Eating really all I could eat at all you can eat sushi - without blowing my calorie restrictions.

How I prepared.

The Mental state.
I LOVE SUSHI! I was looking forward to it all day, I imagined eating all my heart desired without it being turned into fat! how could I make it possible?

I know my stuff, that's how!

The Plan

I planned my day on high ratio proteins, which I do naturally anyway. But In order to keep the calories down I had to keep the fat low too. I LOVE my fats! (at least the fats I eat... not the fat I carry around :D)

Breakfast
Slice of bread with 18g Peanut Butter
176 calories

Before work
Protein shake(48g) with 1% milk(183g), PB2(8g)
Calories - 306

supp 7 fish oil caps
70 cals

During work
Broccoli florets (100 cals worth) Turkey Breast (9 oz)
Package of Starkist tuna creations lemon pepper
425 calories

Success!! I have gone through the entire day on 977 calories!

Now for the damage!

Round one!
4 pieces of salmon
4 pieces of Yellow Tail
1 Philadelphia Roll

Round Two!
4 pieces of salmon
4 Pieces of yellow tail
2 pieces of crab

ROUND THREE!!!
6 pieces of salmon
4 pieces of yellow tail
2 crab puffs

Total estimated damage
1518 Calories!

Total for the day
2817 calories - which is pretty much maintenance on a rest day maybe even a small deficit
F/C/P
71/263/236

Adjustments and sacrifices I made

At Sushi
No fried rolls!! unnecessary calories! I can still enjoy the experience with stuff I like just as much and not blow my calories

At Work
What I normally eat at work
1 package sun flower seeds
450 cals
maybe some honey roasted peanuts
500 cals

I have to eat something all day or I get hungry! But the broccoli worked great. I had done it before when dieting down really hard.
 
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got my 2nd book yesterday :0

Rippetoe's Starting strength

My first one was years ago: The Encyclopedia of modern bodybuilding :)
 
Im adventuring into the world of amino acid supplements. I'm not too studied on this, heard a few good things, but havent really applied my self to learn it yet. Its extra protein on the fly as far as i can see so far. so i bought a nice and inexpensive brand at my local fry's

its performance plus specialty nutrition amino plus 1000 mg tablets. gotta look more into this later
 
Happychubette said:
I read your web log, that's really good. You are so dedicated, and knowledgeable it sounds.
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Thank you :)

As for the knowledge I try to keep learning everyday :) I just recently discovered podcasts. I get to listen to all kinds of stuff while im working :)

I think I'm gonna look for some books on tape re: health and fitness
 
WE HAVE A NEW RECORD!!!!!

6:15a
176.4

17.4% BF


Yesterday was my 2nd day of snacking on broccoli instead of sunflower seeds while working. So a shift in water weight is the likely culprit. But I'll take it :)
 
Over on your weblog, are you able to add "tabs" like the "HOME", "ABOUT ME",...? If so, and this is soley a request mind you, could you add a "tab" for links or copy and paste some of the information you find useful? I think the progress you have made is exceptional, and would like to see some of the things that you found helpful. I too, would like to "know my stuff". Or maybe a "find this here" tab? Just a thought.
 
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