RJ's Diary

Hey, RJ, glad you've been able to keep up with your program. And the gym membership should prove to be an excellent investment.
 
hi ho hi ho

its off to the gym i go...

little update on my life...
found a really good girl, i tried to keep things goin slow being out of that 4 year relationship, but this really sweet girl i went to highschool with and I started talking, and have a real connection. shes so swell. I kinda had a thing for her in school, and I never would have thought... what a trip!

the new position as a supervisor is kinda cool. But unfortunately im back to a sedentary job :( the money is nice tho :) so to compensate im starting to go to the gym in the morning. time to blast past the 270's this month
 
Hey, RJ. Fantastic news on starting a new relationship! Hope things go really well for you.

Yeah, that's a real challenge to keep the workouts when you get a sedentary job. The morning workout sounds like a good answer.
 
still with the program... working out 6 days a week bout 60-90 mins a day. i guess my ticker died :( im curently at 262.6 as of yesterday thats 41.4 lbs avg 2.66 lbs a week.

still have a very long way to go, but the one day at a time mentality has really helped
 
Thanks for the update! I am glad you found someone in your life :)

Congratz on keeping up with the steady weight loss
 
a big hurdle has pretty much been overcome... fitness is now a way of life for me... waking up early and going to the gym 6 days a week for 1.5-2 hours is automatic, so is my eating, i still count calories using fitday... but its pretty automatic now. better decisions are made snack wise.

i'm still amazed how one day of eating wrong can really throw off your defecit and reverse hours of hard work.. its almost too easy.

i rationalize my choices now by "excercise required" if i want a 400 calorie candy bar thats almost 40 mins in the gym is what it costs.
 
It is really amazing how one lil candy bar can be that much work to burn off! I wish I could rationalize like you do when it comes to bad food!
 
sionara 260s!

weighed in at 155.6 today! wooo hoo! i last weughed my self 12 days ago at 266.0 but i think that was a bloated weight. but still! 255!!
 
lol my las post said 155... i wish!! hehe but i did weigh in today at 250.4... im days away from blasting through the 250's... i cant wait!
 
i havent been eating very well the past few days... but i planned for them ahead of time and made sure to burn extra calories on those days... and for the most part have been keeping a defecit.

I love fitday.
 
Dude, its been a while. I"m sorry, RJ, Hi, its been a while. Hey you're still going strong! Way to go and congrats on your approach to 250.
 
Milestone acheived

weighed in today at 245.4 a BMI of 39.61

which means i'm out of the extreme obesity category!

a total of 58.6 lbs lost since 03/05/07
at a rate of 2.5 lbs average per week.

I'd like to get down to 200lbs, and then re-access and then maybe i'll change my focus to muscle gain for a few months.
 
238.8... pretty much stickin to the plan... been doing A LOT of cardio... bout 5-6+ hours a week. doing intervals
 
236.2...

went nuts on the all you can eat sushi yesterday... so i think im holdin a lot of water... plus maybe a lot of sushi... heh lol...

I'm pretty satisfied with the aerobic base built up in the last 6 months... so i've shifted focus to implement more anaerobic activity.

Mon Wed Fri

Are my cardio days. I do some reasonably intense intervals for the first 20-30 mins.... resting till about 65% hr, and then bursting up to the 85-92% range... and keep cycling... this is usually on the stair climber... then i'll move on to the eliptical for another 30-40 mins so... where i'll keep an average of 75-80% with intervals into the 87-90% range

I'll go home rest eat a protein shake and after another 30-45 mins or so i do my home workout. Where i'll cycle between the gazelle, reboundin, stationary bike, and plyometrics (snatch with 10 lb dumbells 15-20 reps, or hindu squats with 10 lb dumbells 15-20 reps) I'll also alternate soem shadow boxing with either the 10lb or 5lb dumbells. I'll do this for 40-60 mins

rest go to work...

then in the evening i'll go back to the gym and do 30-60 mins of lighter intensity cardio

Tue Thurs and Saturdays

My lifting days... still a slacker when it comes to the weights... but at least im not skipping them anymore.

Tue: Push

5 sets of 5
Bench Press
Military press
Dips
triceps pushdowns

Thurs: Pull
5 sets of 5

Pull ups
Compound rows
pulldowns
curls
abs

Saturdays

Shrugs
Squats

after work ill go back to the gym and do 30-40 mins light cardio
 
Hey! Haven't talked to ya in a while! You're doing awesome! Good job on the hard work :) What's your goal weight again?

Oh, you should make a new ticker. That happened to mine cause I left it for so long. I actually had to make a new one twice. I definatley won't neglect this one though! LOL
 
I'm shootin for a lean muscular 155-165 range. I have been meaning to fix my ticker, but havent gotten around to it yet :jump:
 
Still sticking with it... Changing your body composition is a 24/7 commitment. Sure you could spend a few hours in a the gym and see some progress... but complete dedication to nutrition is where it is at. I'm so thankful to find the information necessary on this site to help guide me along my way. I'm ALMOST THERE!!!!

219.8 lbs
 
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