Week 1: My Journey 2017

It turns out that blogging every day will not be possible, so i will be trying to update the blog weekly.  These updates will focus on three parts; Diet, Lifting and Cardio. For more up to date updates, follow me on twitter https://twitter.com/KnoxAnimal.

I started the Journey on January 9th and weighed in at 324 lbs. This morning, I weighed 317.8 lbs, which is a 6.2 lb decrease this week. I actually weighed less yesterday, but I am good with 6lbs for the first week, even if it is all water.

The diet this week went very well. I prepped food Sunday and ate on it pretty much all week. It turned out that 6 meals was way too much for me at this time as I only ate an average of 3-4 of the meals plus a Protein Shake to start the day off. I did eat out a few times throughout the week, but still stayed within the keto diet. I ordered wings all three times and ensured that the rubs and sauces were low carb. Yesterday, I had an omelet and bacon from IHOP, which also met the criteria of my diet.

This week I plan on eating a lot of the same types of food, but might add in a little more red meat and sausage to increase the fat. I still plan on eating a lot of chicken and broccoli so I need to make sure I am balancing it out. I am definitely going to add some more bacon!

My lifting wasn't as good as I wanted last week. I really only had two good sessions at the beginning of the week and the rest of the week was derailed by various reasons. I did manage to get in a good push session on Monday and good pull session on Tuesday. I didn't put up a lot of weight, but I feel like I did enough to get the ball rolling.

My cardio schedule was a little better than lifting, as I did cardio 4 of the 5 days last week. Monday and Tuesday were 2 miles on the treadmill in the morning before work. I took Wednesday off and Thursday and Friday I walked a mile each of those days prior to leaving for work. It wasn't a lot, but it was more than I was doing before.

Overall, It was a pretty good week. My meal prep for this week was a little bumpy as my five year old son, Caleb, poured dish soap on my bacon and my grill ran out of propane before I could cook up some burgers. I did manage to cook up about 3 lbs of chicken, so I will be good for a couple days.


Day 1 - My Journey - The Beginning

I woke up at 5am ready to go today. I jumped on the treadmill and walked 2 miles to get the day started. I am going to take this whole thing slow since I have seen numerous attempts at a comeback fail. Today was the start of something that I intend on lasting.

I spent some time yesterday meal prepping for the first three days of the week. I made 18 meals, which will last me at least 3 days. I cooked up some chicken, burger patties, broccoli and spinach. Without knowing how many meals I will be able to eat, I prepped 6 per day. We will see how that goes since I ended up with 2 meals left over today.

Overall, I am happy with how the day started. Aside from forgetting my ranch dressing, today was a success on the meal front. Now to keep it going.

My meal plan consisted of the following:

Meal 1 - 2 scoops whey
Meal 2 - Chicken / Broccoli
Meal 3 - Chicken / Spinach
Meal 4 - Burger / Broccoli
Meal 5 - Chicken / Spinach salad w/ranch

Tonight's workout:

Squats - 5 x 5  - 135lbs
Overhead Press - 5 x 5 - 95 lbs
Bench Press - 5 x 5 - 135 lbs
Triceps - failure

I started light on the workout as well. I just want to get a base down and work from there. Knowing realistically that I won't be able to workout every day, I want to ensure I am training smart and consistently progressing.


Coming Soon - A New Me

In 2016, I let work control my life. I fell out of a workout routine. I let my diet slip. I am tired, lazy and fat. So much of what makes me happy in life took a backseat to long hours and a physically unhealthy lifestyle. 

As much as I try to avoid cliches and popular trends, I am going to be making a "get back into fitness" goal for 2017. As much as I have tried to get back into a routine this year, I was unsuccessful. This time I am hoping it will be different.

On January 9th, I will embark on a Keto journey that has been successful for me in the past. Due to a variety of reason, I am choosing to start on that date, but this will also give me adequate time to prepare and hopefully get it right this time.

I will be prepping meals, eating more often and hopefully not skipping meals. As I have found out in the past, i have struggled the most with sticking to a diet when I have ran out of food. With meal prepping and ensuring I have food, I will hopefully avoid this issue. 

Along with this diet, I will be adding a modified workout program. The plan will be a push / pull type split that allow me to focus on the big 5 lifts as well as isolated biceps and triceps work. 

I will be working in cardio as well since I have a ton of weight to lose. Most of the weight loss will be taken care of through dieting, but I am hoping to supplement that with a consistent cardio program. 

Since I have struggled to post things on this blog, I plan to use this space for updates. So if you don't want that and you are actually still checking my blog out on a regular basis, sorry. If progress updates and random tidbits I encounter on my journey sound good, then stay tuned.


Getting Shit Done

It wasn't too long ago I was sitting in a web conference and one of the presenters had an impactful message about accomplishing goals and making sure you take advantage of opportunities. His message was literally Get Shit Done. As you sit here and read this, let that message sink in. Too often, I hear people talk about what they want to do, or what they are going to do. The problem is that, I don't see enough throughput on many of these promising goals or actions.

When making a commitment, make sure you follow through. It doesn't mean much if you talk a big game, but don't get the job done. You will feel much more accomplished if you make smart commitments and actually Get Shit Done.


Been A While

It has been a while since my last blog post and quite frankly I didn't think this blog still existed. Luckily for the world, I have rediscovered knoxanimal.com and will post from time to time. As I sit here this Thursday evening with a rare moment of freedom, I am reflecting on how much my life has changed since I last took this blog seriously a couple of years ago. Work has gotten more serious and my son has now grown into a five-year-old teenager that thinks he knows more than me and his mother.

While I may not have the free time I once did to run a consistent blog, I am pretty excited to get this thing going again. At the moment I don't have a clue what I will blog about, but I can promise it will be as awesome as usual. For those that don't think this blog is awesome, the joke is on you because you are reading it. Here is to a great night and hopefully this will be the first of many posts this year.