Under 300

Stepping on the scale each morning is an every day thing for me. Not because I expect to lose weight each day, but I am interested in documenting my progress. Having a scale that automatically syncs my weight to my fitbit account also helps make the process pretty painless. So even though I don't live or die by what the scale says each morning, I do look at my progress every week or so to ensure I am on the right track. When I stepped on the scale Saturday morning, it read 299.9 lbs, which is the first time I have been under 300 lbs in a long time.

I am a long way from the 250 lbs I ultimately want to be at, being under 300 is a huge step in the right direction. This milestone marks 24 lbs lost since I rejuvenated my journey on January 9th. I have not only been losing weight, but have cut carbs out of my diet since then. Sure I am getting carbs through vegetables and various other sources, but most things I eat have less than 1 or 2 carbs per serving. Honestly, this has not been too hard for me. I am eating the food I like and I feel great doing it. It's been a pretty good situation.

As I sit here Sunday night typing this post, I am reflecting on the journey so far. While I want to think about the journey starting from January 9th, it is hard to ignore the journey as a whole. I remember when I was 18 years old and never really knew what diet or weight training was all about. I was 250 lbs then, but not in good shape at all. I was weak and soft. I remember thinking then I wanted to make a change and I did. I started running and it soon because the base of my workouts. I incorporated major changes to my diet and the fat began to drop off. I then began incorporating weights into my workouts and I really started to change my body. It was a great thing and fitness starting to become a focus for me. I kept the desire to focus on fitness in my life since then, but each year that passed, I let up a little. Now at 32 years old, I am trying to get that back. I definitely do not have the time I did when I was 18 to focus on fitness, but I have learned a lot over the past 14 years to enable me to train and diet smarter.

I took it easy on weights this past week due to a sore back, so this week's goal is to get back at the weights. I feel good about where my diet is, I just need to get the workout part in check.


Celebrate All Successes - Big and Small

Six years ago I embarked on a very unfamiliar journey. To say I was scared was an understatement. I didn't know if I was ready or if I was capable, but it was definitely what I wanted. Six years ago yesterday, my son Caleb was born and it has changed my life for the better. It gave me a sense of responsibility unlike anything I had experienced to that point. Watching Caleb grow up has been one of the greatest parts of my life. As I continue to watch him learn and grow, it is time to make a change in my own life with diet, fitness and overall health.

As I sit here on a Sunday night after spending the weekend at a local hotel with Caleb and my wife Shelly, I feel blessed and fortunate that I had this weekend to spend with them swimming and enjoying life. We spent over 7 hours at the pool yesterday and Caleb loved every minute of it. As much fun as we had, my diet stayed on point. Another thing to celebrate this weekend.

Since January 9th, I haven't had a single cheat meal and I still don't really have a craving for one. I may give myself one this week if I feel like it, but I intend on keeping the Keto diet going. As I continue to eat steaks, wings, burgers (without buns of course) and other low carb foods, I don't want anything else. This food is awesome and I feel awesome while eating it.

My training program was decent this week as I got in workouts Monday, Wednesday and Friday with some cardio sessions as well. As my diet continues to be strong, I am continuing to get my workouts in gear. I have made some progress, but I am a long way away from where I want to be strength wise.

This week, I want to focus on getting in some more good workouts with some additional cardio sessions. Moving is key, I just need more of it.


A Month In

When anybody starts out with a lofty goal like I had, it is easy to get discouraged. In the past, I might have given up, but this time is different. I weighed in at 306 today, which is 18 pounds lighter than when I began this journey on January 9th. All in all, great progress. So some may ask, why would I be discouraged since I am clearly on the right track? The fact of the matter is that a lifestyle change is not easy, and a lifestyle change with a goal to lose 74 pounds is even harder.

After a little over a month, I have been dedicated to the diet. Keto is my go to for a reason and I can honestly say that I am not sick of it. I have had a few cravings, mainly french fries, but I have held strong and avoided carbs for the most part. There have been a few times where I have had some BBQ sauce on ribs, brisket and pork, but that has been minimal. I have not had bread, potatoes, pasta or any other high carb foods in over a month. So how does it feel? Honestly, it feels awesome.

I am not sure how long I will go until I have a cheat meal, but I intent to ride the Keto train as long as it is working, or until I need a change. I have been thinking about how to transition when it is time for a change and I am thinking I will go to a Paleo / Caveman type diet, which will allow a few carbs in my diet, mainly sweet potatoes and fruit. However, I am not sure when I will incorporate those types of foods at this moment.

In addition to the diet, I have been making some progress in the gym. I have stuck to mainly compound lifts such as Squats, Deadlifts, Bench Press and Overhead Press. I have also incorporated some dips and arm exercises to keep it interesting. I also plan to bring some Bent Barbell Rows into the picture in the near future.

So after a month, the train is still rolling. I feel like I am in a good place with the diet and the progress in the gym is picking up. The area that has been lacking the most has been cardio, so I am going to make an effort to get more cardio in this week. Whatever it takes, this train is staying on the tracks - all the way to 250.


Week 3

I started this journey on January 9th. I was determined to make a change and so far it has gone well. I weighed 324 when I started and weighed 309.4 today. I am still a long way from where I want to be, but I can't knock the progress.

A turning point for me was last night as my wife and I went out to dinner to celebrate a friend's birthday. We went to Barley's Taproom and Pizzeria, which you guessed it, has pizza and beer. The pizza is super good and the beer is super cold, but I was able to confidently decline both and go for water, burger (no bun) and spinach salad. The meal was good, just like the meals have been for the past three weeks. I am at a point where a cheat meal wouldn't hurt me too bad, but I also decided that I don't need one yet. I haven't had too many cravings aside from Keto friendly food, so why not let it ride.

While my diet has gone well, the gym and cardio workouts haven't been as consistent as I would have liked. I need to work on that this week and see if I can get the ball rolling there as well. I have had some good workouts, but for the first time, my workouts are my struggle point. Sure I can blame my hectic work schedule and other factors, but I am working on a no excuses approach to 2017. I need to find a way to get it done and I will.

Continue to follow me on Twitter for updates.


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.