New DEXA SCAN - 10% BF! Goal Attained.

I ran a new DEXA scan today.  I am now at 10.3% overall.  That is pretty much my goal.

Some of the details are interesting.  Here is how things have progressed since December:
                    May                            December
Overall:        10.2%                        13.7%

Here are the Lean Muscle mass numbers.  I have actually lost muscle mass in the upper body and Trunk.  I gained in the lower body.  I think that is a reflection on my transition to running and insanity over P90X.  Running and Insanity require more legs and less upper body.   This makes me want to dial up the upper body a bit.   It is good to see my left leg come in line with my right.  I think that is why it does not hurt on runs anymore.  If my right arm and left arms were in an arm wrestling contest, left would be crushed.

LArm:           5205gm                     5553gm
RArm:           6148gm                     6329gm
Trunk:           33531gm                   36764gm
LLeg:            13725gm                   12699gm
RLeg:            13736gm                   13107gm



















Anyhow, I still think DEXA is the best measure of progress on weight loss.  I will probably do this again in 12 months to see the ongoing progress.

R2D90 - DONE WITH ROUND 2!!!

Officially finished round 2 today.  I was up on the mountain in 2 feet of powder with Blake.  It used to really wipe me out and all I have is some minor soreness.  I love being fit!!!


Anyhow, I do not have any huge epiphanies or emotional reactions this time. 

Just keepin' on...

Under 200# (Actually 198.4#) Milestone Today!

Proof:

This was one of my big goals to get under 200 and stay there.  I am not sure how much more I will loose without dipping into muscle.  It feels good to basically be at a destination and now to set a goal to maintain this and not yo-yo.

I don't think I have been under 200# since my Junior year in college.  

Yea!!!!

R2D30 - plyo (Day 120)

I was at 205# today.  I decided to look at the graph and see where this is heading.  I have dropped another 10# in the last month.  That puts my current rate around .3 # per day.  You can see the rate of loss is tapering off now, but it is still happening.

B: shake 200
B2: eggwhite omelet 200 toast 100
S: nuts, cheese, raisins 250
L: Fish soup 200
S: Bar 180
S: Popcorn 100
D: BBQ chicken 100, beans 250
S: Yogurt 120

1700

R2D28 - Rest Day | End of First 30 days of Round 2

At 206 LB this morning. That puts me 6 lb from my big goal. I started this 30 days at 215 so that's 9 lb in 30 days. That is .3 Lb per day for the last 30. That is higher than I expected and probably means I have way too high a calorie deficit.

Anyhow, at this rate, I should hit 200 in 20 days.

B: oatmeal 150
L: pork chop and salad and veggies. 500
S: popcorn 100
D: Spaghetti and Meatballs 500 + Veggies 50 + 1/2 bread 50
S: Raisins and stuff 150

1500

Goals for round 2

1. Work out with Sheri and encourage her on her journey
2. Run a 1hr 45min 1/2 Marathon
3. Get real abs
4. Get under 200 lbs.
5. More measurable upper body strength
1. 25 pull ups (front grip) fresh
2. 100 push ups (standard width) fresh

Thats it.

X Day 90 - 1/2 Marathon and Graduation

I just finished the 1/2 marathon an hour and a half ago. I got home and had a really big shake and took a bath.

Now as I sit here to write my last entry for my first round, it just hit me that I did it. I mean it hit me hard. I am all by myself in front of the computer actually pretty choked up. I can't think of a time in my life I have ever cried tears of joy. I can't even type.

[pause]

[deep breath]

Anyhow, the 1/2 went pretty good.

Bob Jacob's marathon wedding was a very unique and touching experience. Here is his site. Hopefully they will post pictures: www.marathonwedding.com

Here is the dallas morning news article: http://www.dallasnews.com/sharedcontent/dws/spt/running/stories/121409dnspowhiterockbriefs.3e85b81.html


Pete and I were on pace for the first 7 miles and I felt terrific. The 10K pace was right at 8 minutes. Then my left calf started twitching. I have had this happen before and it is a scary situation. There are only three things that will happen:
1. Stop before it gets worse and live to fight another day
2. Run through it and pull a muscle
3. Run through it and see if it loosens up

I let Pete run on and I stretched for about three minutes and then I started running again pretty slow. I think miles 8-11 were over 10 minutes. Then it started loosening up and I was able to pick back up my pace. The last mile was close to an 8 minute.

It kinda sucks because I really wanted to test my physical limit today and my calf kept me from really pushing it. I did not really even break a sweat and I never got my cardio up in the zone.

The articles say we don't know why this happens. It just hits randomly sometimes. My right side feels great. No pain at all.

Anyhow, my first goal was to break 2 hours. The Official time on the clock said 2:03. However, we did Bob Jacobs wedding after we crossed the start line and so the race committee is going to adjust down the time about 6 minutes, so I should be well under 2 hours.

Pete ran the race I hoped to and hit roughly 1:45. I am really proud of Pete. That butt head used to make fun of me for running and now he is crushing 1/2 and full marathons. The psycho dude is lifting weights this afternoon. It has been so fun training with him and reconfirmed to me what an important life long friend he is to me.

Back to P90X...

If feels really great to have the first round done. Tomorrow is the official last day according to the workout schedule. So like a good P90Xer, I am going to get in my yoga and then rest on Tuesday. I will then start Round 2 on Wednesday with my beautiful wife.

I will post pictures tomorrow.

Food for today:

I'm not counting the promax, bananna, and 3 GUs I had to fuel for the race.

B: Big Shake 350
L: Chef salad. 400. 4 beers at cowboys game. 400
D: chili cracker nuts 400

1550

X Day 45 HALF WAY!!!!

I am hovering around 232. I was hoping to make 230 for half way, but i need another 4-5 days. Anyhow, my original goal was to loose 60 lbs in one year and I have lost nearly half that in 45 days. I am shure I will slow a bit and expect to be around 210 at the 90 day mark.

Today did back and bicepts and really pushed it. I did about 1/2 of it without my shirt on and actually liked what I saw in t he mirror. I am starting to get those veins pop through my bicepts when I do curls.

I am going to do an experiment and up my calorie intake to about 1600 a day and see if there is any material change in weight loss. That should still keep me at a 1400-1500 deficit a day and should keep me around .6 a day of fat loss. I have a hypothesis that that is my weight loss velocity ceiling.

Biceps, Back and Abs

2 Scops AMP 185

B: Yogurt 170
L: spinich salad and tomato basil 400
D: 7-8 Meatballs 400 + 3 MDG 64 = 190

1345

Day 13 - One Week on P90X

REST DAY + 3 hours sailing

After one week on P90X I have lost 9 lbs (@251)!

That' more than 1 lb per day. Is that sustainable? We will see. Even if I dip to .5 lbs per day, I would hit 215 by the end of the 90 days. That would be incredible.

Now I am really motivated since I have found something that seems to really be working.

I am also really starting to better understand how to time carbs and protien. I have a lot to learn, but I feel like I have come a long way.

I hope to be in the 240's by the weekend.

B: Cleanse + Fish + HB Egg + Coffee

L: Talapia and tomatoes and rice

D: Olive Garden Salad (no crutons) + 1 lite beer

Ordered pdx90 + Chin up bar

Two friends have said it works wonders.

The boys are excited about trying it too.

FIrst Post

I am going to use this to track my path to get in shape. My goal is to get to 200 lbs in 12 months. I plan to do it through diet and exercise. I will keep a log each day of current weight, what I eat and exercise. Here we go...