Dayman's 2011 Goals/Workout Diary

[Dayman]

Okay, time to start losing weight again. I gained about 5 lbs during break so it's time to lose that. So officially, from January 2010 to January 2011, I went from 310 lbs to 270. This year I want to go from 270 to 220. Still not Coast Guard weight, but a realistic goal. At the 26th week of the year I will reassess my progress and increase/decrease my long term goals in order to be more realistic.

So, this year's workout goals are:
Lose 50 lbs.
Be able to run 30 minutes without stopping.
Swim 1.5k within 50 minutes.
Be able to do 29 push-ups in one minute.
Be able to do 38 sit-ups in one minute.

My personal goals are:
Transfer to a four year school, preferably Temple or West Chester.
Have a savings balance of $2,000.
Get laid.
Achieve Operational Auxiliarist (AUXOP) designation.
Do a summer project involving rockets or ROVs.
Make a decision on what my major will be.

So I'm going to keep myself accountable by posting at the minimum weekly recaps and goals.

So for this week #2 of 2011, starting today, Wednesday the 12, to Sunday the 16 my goals are:
Start working out again.
Start keeping my caloric intake below my TDEE every day, as well as eating a diet with more vegetables, grains, legumes, and fruits.

[AbortedWalrus]

Nice job on the weight loss last year.

I'm trying to get from 220 to 180 this year. My wife and I both got gym memberships. I'm doing strength training and she's doing cardio. Right now I'm at 21% body fat, and I want to try to get that down to 10% by the end of the year at a minimum.

Other agendas are to buy a house, set up some retirement accounts, and start home brewing my own beer

[Freckles]

I'm not sure what kind of running (if any) you currently do, but I suggest the Couch to 5K program if you're starting from zero (or almost zero).

[Dayman]

Yep, that's what I'm doing

@Walrus

You're a year ahead of me at this point!

[BeckyJ]

I'm not sure what kind of running (if any) you currently do, but I suggest the Couch to 5K program if you're starting from zero (or almost zero).

This is a great program. I also recommend EatingWell Diet, Nutrition & Health | Eating Well ; they have an online food tracker and some great recipes, tips, etc. for losing weight. If you don't cook, try teaching yourself.....chicks dig a guy who can cook. So, you can accomplish 2 of your goals this way.

[Dayman]

I'm already a decent cook!

[BeckyJ]

I'm already a decent cook!

How was I supposed to know that?! Sheesh, you never tell me anything!

Seriously, though, the Eating Well recipes are great, and they do help with sticking to a diet plan.

[GMonkey]

Also, my fitness pal is a good way to track calories. You weigh yourself weekly so that you can know how many calories to eat according to weight, activity level and goals. Too often people say, oh, I'm going to lose weight so I'll cut down to 1200 or 1500 calories per day and that stuff causes plateaus.

[MisterT]

A site that I use for training for cycling is mapmyride.com, but there is also a sister site, mapmyrun.com. You put in your route, weight, time, etc and it tells you how fast you were going and approx. how many calories you burned. It saves everything and keeps a log of it. It's a good motivator to see everything displayed on the page, and those long gaps in your workout calender make you guilty enough to go out again.

[NickleDimer]

I would recommend signing up for a 5k in a couple months as incentive/motivation to dedicate yourself to the running. I've got a buddy who went from 350 to 290 last year (including going from couch to half marathon).

[ShoshTrvls]

I like the LiveStrong calorie/fitness tracker for my phone -- tons of food and very quick and easy to do.

Like you, I'm on a mission to get back in shape. This week I started a 6 week boot camp program; 2 days in, I can't lift my arms. :-)

[It'sJessMe]

This week I started a 6 week boot camp program

Through where?

[ShoshTrvls]

Through where?

Real World Strength. It was $39 (!!!) through Groupon, but he is offering the same deal to "friends and family" of people who signed up with Groupon.

Two sessions into it, and I really like the guy and the program. Nothing fancy (it's held in a storage facility in Manyunk), lots of good instruction on proper form and technique, plenty of modifications for beginners.

Philadelphia's Best Fitness Weight Loss Boot Camp — Philadelphia's Best Fitness Boot Camp and Weight Loss Program. Join a community not a gym!

Beginner/Groupon info (the On Ramp classes started this week but he will be running another session soon): http://realworldstrengthcoach.com/Groupon.php

[It'sJessMe]

Real World Strength. It was $39 (!!!) through Groupon, but he is offering the same deal to "friends and family" of people who signed up with Groupon.

Two sessions into it, and I really like the guy and the program. Nothing fancy (it's held in a storage facility in Manyunk), lots of good instruction on proper form and technique, plenty of modifications for beginners.

Philadelphia's Best Fitness Weight Loss Boot Camp — Philadelphia's Best Fitness Boot Camp and Weight Loss Program. Join a community not a gym!

Beginner/Groupon info (the On Ramp classes started this week but he will be running another session soon): http://realworldstrengthcoach.com/Groupon.php

Thanks. My gym closed and I need to figure out what to do next. It turns out - gasp - that despite losing a ton of weight last spring before work got busy again....my body in fact doesn't decide to stay at that new low weight without any effort on my part!

[Marty B.]

Week 3...?

[Dayman]

I have this on like three sites so I forget to update.

So I've been eating better, lost about a pound. Working out starts Saturday.

[phillyaggie]

what's this "couch to 5k" program? I've got friends at work motivating me to do at least one run... many of them are runners, but not the freaky health nut ones, just the ones that are regular folks and run for the fun of it. several of them signed up for the Broad St Run before it filled up on Wednesday... I think I'll try to run the Clean Air Council 5k, but I have never done any runs before...mostly because I get really bad shin splints. i can walk really fast, and jog and walk...but running....right now, i'm a couch potato, basically. the most i can run at a time is a 100 yard dash... may be a little more. but then my legs start to shoot pain and i gotta stop.

FWIW, I lost 15 lbs in the first month of moving here...gained all of it back (and more) in the time since then. Would love to get back to below 200lb by May. Am about 215 right now.

[scottpeezy]

what's this "couch to 5k" program? I've got friends at work motivating me to do at least one run... many of them are runners, but not the freaky health nut ones, just the ones that are regular folks and run for the fun of it. several of them signed up for the Broad St Run before it filled up on Wednesday... I think I'll try to run the Clean Air Council 5k, but I have never done any runs before...mostly because I get really bad shin splints. i can walk really fast, and jog and walk...but running....right now, i'm a couch potato, basically. the most i can run at a time is a 100 yard dash... may be a little more. but then my legs start to shoot pain and i gotta stop.

FWIW, I lost 15 lbs in the first month of moving here...gained all of it back (and more) in the time since then. Would love to get back to below 200lb by May. Am about 215 right now.

Here you go Aggie Cool Running | The Couch-to-5K ® Running Plan

[scottpeezy]

I just picked up P 90 X and plan on starting it hard-core as soon as I shake this cold. Maybe I should start a thread to track my progress?

[Freckles]

I just picked up P 90 X and plan on starting it hard-core as soon as I shake this cold. Maybe I should start a thread to track my progress?

Get ready to hurt

If you stick with it, you'll see progress fairly quickly (as long as you're not sabotaging your workouts with what you're eating).