 Nutrition | 1800 Calories Go lean 250 Nuts 200 Beans and rice 350 BBQ feast 700 Popcorn 100 Wine 300 |
 Workout | Distance Running Status: Completed 6 miles with Sheri. 3 miles barefoot. |
Saturday, July 31
Day: 329, Calories: 1800, Distance Running
Friday, July 30
My First Tomato
I started a vegetable garden at the beginning of the summer. Here is the first tomato from the garden. I grilled it with shish k-bobs last night. YUM!!!!
The Jalapenos, Bell Peppers, Cantaloupe and Watermelon are all starting bear fruit too.
The Jalapenos, Bell Peppers, Cantaloupe and Watermelon are all starting bear fruit too.
The Brotherhood
I feel like I am forming some seriously deep brotherly bonds with my workout buddies.
Take Scott for instance. We run 20+ miles together every week. Most of that is at a pace that allows us to have a conversation. We talk about work, family, religion, politics, philosophy and how lucky we are to get to watch the sun rise over White Rock. Over the months I have gotten to know Scott really well. For instance, Scott is a little OCD and a month ago I messed up the timing on the GPS watch and it showed an slower pace than we were really doing. This killed Scott because we were really pushing it that day. I have learned to not tell him our avg pace until the end of the run now and make damn sure it is accurate so it is a source of motivation not anguish. It takes a while to understand your running partner this well, but once you do, it is so easy to really help each other reach the next gear.
My son Blake has really gotten into P90X and yoga. It has reignited my love for push ups and pull ups. I love doing Chest and Back with him. I have also been going to Hot Yoga with him about once a week. He really loves it and that makes me feel good that I have been able to share these two things that are really helping him. He went from a little pudgy at the beginning of the summer to darn near ripped and in the best shape ever now. I think that working out together has strengthened our relationship and he is as much a source of motivation for me as I am for him.
My oldest friend Dan just started P90X this week. I got to do his first three workouts with him. It was a blast watching him really push it on Plyometrics. He has jumped all the way into the deep end on nutrition and working out. He is starting where I was a year ago. I expect to see huge results and really look forward to being by his side over the next year as he "Brings It!"
Running with Sheri is really fun for me. She is actually pretty fast and has great endurance. She has some funny quirks when running, like wanting to be on the edge of the road/trail, going nuts when I am a 1/2 step ahead and not wanting to talk much. That said, when we get in stride with each other on a long run, I can just feel us getting closer without saying a word. Don't ask me to explain it, but it definitely happens. My favorite part is when she goes to high five me after a nice run.
My buddy Pete is "the man." Two years ago, he was totally out of shape and started running and working out. It was seeing him all leaned up that made me want to get after it. He also got me back into running and we did a 1/2 marathon last year. I have known Pete for 15 years now and know we are friends for life. We have not been working out together lately, but I have a feeling it is about to start back up now that he is doing P90X.
Anyhow, you get the point. These are my brothers (and sista). We sweat, bleed, laugh, and cry together. We push each other and help each other find peace.
If you are on a fitness journey, make sure you have your posse with you. It is the brotherhood that will get you through the tough days and celebrate your successes.
Take Scott for instance. We run 20+ miles together every week. Most of that is at a pace that allows us to have a conversation. We talk about work, family, religion, politics, philosophy and how lucky we are to get to watch the sun rise over White Rock. Over the months I have gotten to know Scott really well. For instance, Scott is a little OCD and a month ago I messed up the timing on the GPS watch and it showed an slower pace than we were really doing. This killed Scott because we were really pushing it that day. I have learned to not tell him our avg pace until the end of the run now and make damn sure it is accurate so it is a source of motivation not anguish. It takes a while to understand your running partner this well, but once you do, it is so easy to really help each other reach the next gear.
My son Blake has really gotten into P90X and yoga. It has reignited my love for push ups and pull ups. I love doing Chest and Back with him. I have also been going to Hot Yoga with him about once a week. He really loves it and that makes me feel good that I have been able to share these two things that are really helping him. He went from a little pudgy at the beginning of the summer to darn near ripped and in the best shape ever now. I think that working out together has strengthened our relationship and he is as much a source of motivation for me as I am for him.
My oldest friend Dan just started P90X this week. I got to do his first three workouts with him. It was a blast watching him really push it on Plyometrics. He has jumped all the way into the deep end on nutrition and working out. He is starting where I was a year ago. I expect to see huge results and really look forward to being by his side over the next year as he "Brings It!"
Running with Sheri is really fun for me. She is actually pretty fast and has great endurance. She has some funny quirks when running, like wanting to be on the edge of the road/trail, going nuts when I am a 1/2 step ahead and not wanting to talk much. That said, when we get in stride with each other on a long run, I can just feel us getting closer without saying a word. Don't ask me to explain it, but it definitely happens. My favorite part is when she goes to high five me after a nice run.
My buddy Pete is "the man." Two years ago, he was totally out of shape and started running and working out. It was seeing him all leaned up that made me want to get after it. He also got me back into running and we did a 1/2 marathon last year. I have known Pete for 15 years now and know we are friends for life. We have not been working out together lately, but I have a feeling it is about to start back up now that he is doing P90X.
Anyhow, you get the point. These are my brothers (and sista). We sweat, bleed, laugh, and cry together. We push each other and help each other find peace.
If you are on a fitness journey, make sure you have your posse with you. It is the brotherhood that will get you through the tough days and celebrate your successes.
Day: 328, Calories: 1850, Yoga - Hot/Bikram
 Log Entry | Daily Note: Doing a coding marathon on Bring IT! Adding past date edit support. Kinda tricky. |
| Nutrition | 1850 Calories Omelet 200 Chicken and beans 300 Watermellon and grapefruit 100 Cheese 50 Yogurt 100 Heavy snacking 900 Wine 200 |
| Workout | Yoga - Hot/Bikram Status: Completed Sunstone with Blake and Bishkin. |
Thursday, July 29
Day: 327, Calories: 1650, Interval Run-Sprints
| Nutrition | 1650 Calories Go lean 250 Nuts 150 Cheese 50 Chili300 Popcorn 100 Grapefruit 50 Pretzels 100 Kbobs pineapple sweetpotato corn 450 Nuts 200 |
| Workout | Interval Run-Sprints Status: Completed 6 hill intervals at Flagpole hill. 7 miles total. I felt that! |
Wednesday, July 28
Day: 326, Calories: 1500, Distance Running
| Nutrition | 1500 Calories Go Lean 250 Grapefruit 50 Chili 300 Cheese 50 Popcorn 100 Nuts 150 Spagetti and watermellon 600 |
| Workout | Distance Running Status: Completed 4.5 mile minimalist. |
Tuesday, July 27
Day: 325, Calories: 800, P90X Shoulders & Arms
| Nutrition | 800 Calories Shake 180 Nuts 120 Grapefruit 50 Chili 250 Apple 100 Popcorn 100 |
| Workout | P90X Shoulders & Arms Status: Completed |
| Workout | P90X Ab Ripper Status: Completed |
Monday, July 26
Day: 324, Calories: 1400, P90X Plyometrics
| Nutrition | 1400 Calories Yogurt 80 Nuts 170 Caesar salad 500 Grapefruit 50 Popcorn 100 1/2 bar 90 1/4 chicken and green beans 400 |
| Workout | P90X Plyometrics Status: Completed With Dan. I forgot how good plyo is. |
Sunday, July 25
Day: 323, Calories: 1900, P90X Core Synergistics
| Log Entry | Daily Note: I have gained a couple pounds in the last two weeks. Not sure why. I guess I need to watch the drinking. |
| Nutrition | 1900 Calories Shake 250 Taco salad 600 Nuts 300 Pb and rice cake 100 Dried fruit 200 Beer 100 Tortilla soup 350 |
| Workout | P90X Core Synergistics Status: Completed Dan's first P90X workout. |
I posted this to Reddit today...
Here is the stuff I learned on my 70 lb journey over the last year:
- Working out is critical to mental and physical fitness. You will be happier and balanced if you work out 5-6 times a week. 30 minutes is adequate, 60 is perfect. Remember that is less than 1/24 of your life.
- Weight loss is all about what you eat. An hour workout only burns about 500-600 calories and you can eat that in 10 minutes at McDonalds.
- You need to learn your metabolic rate and set a daily caloric goal. For me to loose 2 lbs per week, I ate only 1500 cal per day for 4 months.
- A net deficit of 3500 calories = one lb of weight loss. So 500 cal deficit a day will make you loose 1 lb per week. 1000 cal per day = 2 lbs per week. You should not try to go faster than 2 lbs per week.
- NEVER let yourself get hungry. That is when the body starts storing fat and cannibalizes muscle.
- Eat 20-30 g of protein after your workout to trigger protein synthesis and speed recovery so are not sore the next day. I like GNC AMP. I also do egg white omelets all the time.
- Fat does not make you fat. Calories do. Just watch your calories.
- Carbs are just energy and very little gets built from them. Your body will change when you get protein and vitamins and minerals in there.
- Find a workout buddy. It is so much more fun with a friend.
- Variety is key. Make sure you are doing many different kinds of workouts. Weights, Running, Yoga, Intervals, Pull Ups, Push Ups.
- Learn exercise moves that use your body before going to machines.
- Write down everything you eat. This drives more discipline than anything else. I have tracked all of my workouts and intake for 324 days on my blog
- Make sure you have these kind of foods readily available as snacks: popcorn, protein bars, almonds, pistachios, apples, celery & peanut butter, Go Lean.
- Try to eat 5-6 300 calorie meals a day instead of 3 big ones.
- Finally, learn to cook. Get some healthy cook books that have calories in them. When you cook, make 2X what you need so you have healthy left overs. Attack cooking with enthusiasm and make it a challenge to make delicious, yet healthy meals.
Best of luck!
Saturday, July 24
Day: 322, Calories: 2300, Distance Running
| Nutrition | 2300 Calories Eggs toast grits 400 Seafood creole 300 Cheese crackers 200 Go lean 150 Pizza 100 Nuts 150 Mex fest and drinks 1000 |
| Workout | Distance Running Status: Completed 14.2 miles at 7:23 |
Nice 14.2 Mile Base Test Today
Did 14.2 in 1:45 today. That's about a 7:23 pace with breaks. Probably my best run since my 20s. Thanks Scott!
If we can keep this kind of pace and base development, this puts us on track for a 7:35 goal pace to qualify for Boston. We only have to do it for 12 more miles. :)
It is starting to seem possible!!!!
I lost 8 pounds of water weight and it was only 77 degrees. I will be digging out of the calorie hole all day.
I have been working hard on my form and trying to implement the ChiRunning style. It is making a huge difference in aches and pains. All I have is minor muscle soreness.
I really like the Swiss avenue add on. We are doing that again. I want to do two laps of White Rock too, just to say I did.
View Larger Map
If we can keep this kind of pace and base development, this puts us on track for a 7:35 goal pace to qualify for Boston. We only have to do it for 12 more miles. :)
It is starting to seem possible!!!!
I lost 8 pounds of water weight and it was only 77 degrees. I will be digging out of the calorie hole all day.
I have been working hard on my form and trying to implement the ChiRunning style. It is making a huge difference in aches and pains. All I have is minor muscle soreness.
I really like the Swiss avenue add on. We are doing that again. I want to do two laps of White Rock too, just to say I did.
View Larger Map
Friday, July 23
Day: 321, Calories: 1500, Yoga - Hot/Bikram
| Log Entry | Daily Note: Prepping for 15 mile run tomorrow morning. |
| Nutrition | 1500 Calories Go lean and grapefruit 300 Chicken salad 400 PB and cracker 100 Seafood creole 400 Nuts and popcorn 400 |
| Workout | Yoga - Hot/Bikram Status: Completed Sunstone with Blake. |
Thursday, July 22
Great Launch for Bring IT!
Bring IT has been on the app store for two weeks. As of today it has just shy of 700 users. That is amazing to me and shows how many people are out there bringing it!
I have gotten a ton of positive and constructive feedback on the app. When I initially designed it, the concept was to you can only document your stuff today. Once midnight hits, you are on to tomorrow and can't go back. For me, this creates a lot of accountability. Knowing I can't cheat and go back makes me update the app every day and not slip. That then makes me stay within my caloric and workout goals.
The "hottest" enhancement request is to allow people to update and insert records for previous days. I hesitated at first to attack this because I didn't want to break the "philosophy" of the original concept. However, many customers have made great points that this is a material issue for them.
So, I have decided to add previous day editing.
Additionally, there are about 10 minor enhancements I am adding based on user requests. It is fun getting to work on stuff that my customers thinks is valuable. Some of the cool ones are:
- Move Detail History
- Graphs and rate calculations for weight loss and move details
- Nutrition upgrade to include more granular data like intake for protein, veggies, fruit, carbs, etc...
- Database Reset
- More record keeping on workouts like Ab Ripper
- Ability to skip a day without resetting start date
- More granular (.5) adjustment on weight selection
- Add Power 90 workout details
- Backup and Restore Data
- Metric Support
I really feel proud of the app and I pray that it is positively impacting people lives out there.
I have gotten a ton of positive and constructive feedback on the app. When I initially designed it, the concept was to you can only document your stuff today. Once midnight hits, you are on to tomorrow and can't go back. For me, this creates a lot of accountability. Knowing I can't cheat and go back makes me update the app every day and not slip. That then makes me stay within my caloric and workout goals.
The "hottest" enhancement request is to allow people to update and insert records for previous days. I hesitated at first to attack this because I didn't want to break the "philosophy" of the original concept. However, many customers have made great points that this is a material issue for them.
So, I have decided to add previous day editing.
Additionally, there are about 10 minor enhancements I am adding based on user requests. It is fun getting to work on stuff that my customers thinks is valuable. Some of the cool ones are:
- Move Detail History
- Graphs and rate calculations for weight loss and move details
- Nutrition upgrade to include more granular data like intake for protein, veggies, fruit, carbs, etc...
- Database Reset
- More record keeping on workouts like Ab Ripper
- Ability to skip a day without resetting start date
- More granular (.5) adjustment on weight selection
- Add Power 90 workout details
- Backup and Restore Data
- Metric Support
I really feel proud of the app and I pray that it is positively impacting people lives out there.
Day: 320, Calories: 1750, P90X Shoulders & Arms
| Nutrition | 1750 Calories Omelet 200 Yogurt 100 PB cracker 200 Grapefruit 50 Weight watchers 270 Cheese 30 Nuts 200 Popcorn 100 Seafood creole rice sweet potato beans 600 |
| Workout | P90X Shoulders & Arms Status: Completed |
Wednesday, July 21
Day: 319, Calories: 1700, Distance Running
| Log Entry | Daily Note: Had a great sunrise run in Austin. |
| Nutrition | 1700 Calories Eggs, yogurt, fruit, toast. 400 Apple 100 Gumbo 200 Spinach dip 300 Seafood and salad 500 Apple 100 PB and rice cake 100 |
| Workout | Distance Running Status: Completed 8 miles on Town Lake with Julie. Very muggy. Did intervals over the last 3 miles. |
Tuesday, July 20
Day: 318, Calories: 2150, P90X Chest and Back
| Log Entry | Daily Note: In Austin. |
| Nutrition | 2150 Calories Golean 350 Nuts 200 Yogurt 100 Salmon and salad 600 Onion soup 300 Rice cake and pb 300 Beer 300 |
| Workout | P90X Chest and Back Status: Completed |
| Workout | P90X Ab Ripper Status: Completed |
Monday, July 19
Day: 317, Calories: 1600, Rest Day
| Nutrition | 1600 Calories Yogurt grapefruit cheese nuts 300 Go lean 200 Popcorn 100 Pb and cracker 100 Chicken stir fry and rice 600 Nuts 300 |
| Workout | Rest Day Status: Completed |
| Workout | Cycling Status: Completed Around lake with Grant 10 miles. |
Sunday, July 18
Day: 316, Calories: 1400, Distance Running
| Log Entry | Daily Note: Back home. |
| Nutrition | 1400 Calories Soup or salad 600 Homemade pizza and fruit 600 Nuts 200 |
| Workout | Distance Running Status: Completed 8 miles fast. Proved I just needed some rest time. Needed this after long drive yesterday. |
| Workout | P90X Shoulders & Arms Status: Not Complete |
Saturday, July 17
Day: 315, Calories: 1800, Rest Day
| Log Entry | Daily Note: Driving home 12 hours today. |
| Nutrition | 1800 Calories Veggie omelet and toast 350 Subway 350 Nuts 300 Catfish beans salad 650 Popcorn 150 |
| Workout | Rest Day Status: Completed Did five sets of 20 diamonds, 20 military, 20 standard, 20 wide push ups at each rest stop. |
Thursday, July 15
Day: 313, Calories: 1050, P90X Core Synergistics
| Nutrition | 1050 Calories Pancakes and sausage 350 Fruit 100 Spaghetti and salad 600 Wine 200 Popcorn 150 |
| Workout | P90X Core Synergistics Status: Completed |
Wednesday, July 14
Day: 312, Calories: 1750, Other (Use Note Field)
| Log Entry | Daily Note: Going to the big Kahuna today. Not sure what that means. We'll see. |
| Nutrition | 1750 Calories Oatmeal 100 Nuts bar 250 Beer 600 Popcorn 150 Crab legs 300 Gumbo 250 Oysters and crackers 100 |
| Workout | Other (Use Note Field) Status: Completed 8 hours playing at a water park on Destin. |
Tuesday, July 13
Day: 311, Calories: 1950, Distance Running
| Log Entry | Daily Note: Finally getting into vacation mode. |
| Nutrition | 1950 Calories Omelet 300 Nuts pb crackers 300 Pizza slice 300 Boat drinks 400 Big apple 150 Fish and veggies 500 |
| Workout | Distance Running Status: Completed 7 miles at beach with Sheri |
| Workout | Other (Use Note Field) Status: Completed Bar-cycling 10 miles |
Subscribe to:
Posts (Atom)