Week 3

Had a good week of exercise and surpassed my weekly goals by getting in 6 1/4 hours. My total weight stayed the same but my fat per centage came down a per cent. Feeling good and having no desire for sweets, salty snacks or a drink. I do need to watch my intake of crusty bread, even the good stuff whole grain.

Week 2

Week Two I met my exercise goals with a little more 5.5 hours. Great! My weekly weigh in on Wednesday gave me a 2 pound weight loss. I have felt no desire for sweets or salty snacks. The desire for an occassional drink has past. I do need to cut back on eating whole wheat bread. It's become a snack. I also eat too much with dinner. I eating ETL with vegetables, fruit and beans.

I'm reading Tom Venuto's book Burn the Fat Feed the Muscle. I've written my goals which I post below. There's a lot of good stuff in Tom's book.

One point Tom has made it's hard to lose fat and at the same time gain muscle. There is usually some muscle loss with all weight loss.

GOALS
1. Reach 36 inch waist
2. Lose 14 pounds of fat – [40 – 15 = 25]
3. Reach a weight of 160
4. Gain 3 pounds of muscle [132 + 3 =135]
5. Reach Body Fat 16%

The next 90 days [3 months] by May 1st I will have lost 15 pounds of fat and gained 3 pounds of muscle achieving a weight of 160 with a waist of 36”.

I will do this by doing at least 5 hours a week of exercise; 1.5 strength training and 3.5 cardio.
I will follow the Eat to Live healthy eating maintenance plan.
I will consume no alcohol!

Week One Exercise Goals Met

I'm burning up the calories with my Gazelle. I hit the goal of 5 hours per week yesterday. Then and today I put in a hour on it. I've moved up my circuits to 2 on the bowflex.

Think I am overing missing a drink. Wanted a beer yesterday watching the VA VATech game. Was going to have a beer with Nachos matching the Super Bowl. But had Black Bean Soup with filtered water. I'm not feeling deprived.

Got the fat analyzer scale correctly calibrated. Says I'm 22%. Wednesday will be the official weigh in for the month of February.

Day One

Well it's not really day one. But it does feel like it. Gosh, I was up at 5:30. Walked the dog and then worked out on the Gazelle for a hour! Wow!

Today's Friday and really missed that end of the week drink. Wanted a glass of red wine, but oh well.

Weighed in at 171. That's a significant drop but really only a fluctuation. I got on my fat analyzer scale and it read 31%. That can't be right need to check the settings.

The wife cautioned me the weight is not the test - use the mirror. She is right again. The mirror does say lose weight!