Day 204
Weigh-in #28 186.5 lbs., another two pound loss, 48.5 so far. The first full week of classes began for the fall semester, the diet and exercise program went very well! Phase III is about to end and I'm still at2200 kcals and feeling fine. I will continue with another Phase until I reach my goal of 175 lbs. and then adjust the plan accordingly. My running continues to improve, four days a week, 45 minutes per run. The knees have been improving and I am even going at a faster pace. I have really been motivated and pleased with the results!
Some good news from Indiana Association for Health Physical Education Recreation and Dance, a proposal I submitted in June to present the twinkie2diet plan at the November conference was approved. Dave Wiedericht and I will be involving some of our students at the conference in Indianapolis, it should be fun!
Monday, September 5, 2011
Monday, August 29, 2011
Week 29
Day 199
Weigh-in #27 188.5 lbs., a new low and only fourteen and a half pounds to go! Beautiful weather and running has been excellent, I really am so encouraged. Thanks to everyone for all your support. This plan is so simple in concept, but the reality is, hard work and dedication can only go so far. People supporting people is such a key to success!
The new college year is off to a good start. My Exercise Physiology class will be fun and using this diet as a tool will be a part of it. In October I will be tested again for bloods, oxygen uptake, etc. and I'm looking forward seeing what changes have taken place. I will try to get a new photo posted this week, a new camera has been secured. And yes, I still eat a snack food everyday!
Weigh-in #27 188.5 lbs., a new low and only fourteen and a half pounds to go! Beautiful weather and running has been excellent, I really am so encouraged. Thanks to everyone for all your support. This plan is so simple in concept, but the reality is, hard work and dedication can only go so far. People supporting people is such a key to success!
The new college year is off to a good start. My Exercise Physiology class will be fun and using this diet as a tool will be a part of it. In October I will be tested again for bloods, oxygen uptake, etc. and I'm looking forward seeing what changes have taken place. I will try to get a new photo posted this week, a new camera has been secured. And yes, I still eat a snack food everyday!
Monday, August 22, 2011
Week 28
Day 192
Weigh-in #26 192.5 lbs., lowest weight of the summer (tie). I am officially wearing size 34 pants and large shirts! The weight is more difficult to get off but the diet plan is solid. I'm running four days a week for 45 minutes each day. My knees are okay, but I can feel the effects of the "aging" on my joints. Not bad, but I do take ibuprofen and ice daily. I'm looking forward to the beginning of school this week and the regular schedule it will bring. I'm not all that worried about getting to my goal weight of 175 by the end of Phase III (two weeks), I feel confident that I can achieve the final results during the fall.
Weigh-in #26 192.5 lbs., lowest weight of the summer (tie). I am officially wearing size 34 pants and large shirts! The weight is more difficult to get off but the diet plan is solid. I'm running four days a week for 45 minutes each day. My knees are okay, but I can feel the effects of the "aging" on my joints. Not bad, but I do take ibuprofen and ice daily. I'm looking forward to the beginning of school this week and the regular schedule it will bring. I'm not all that worried about getting to my goal weight of 175 by the end of Phase III (two weeks), I feel confident that I can achieve the final results during the fall.
Monday, August 15, 2011
Week 27
Day 185
Weigh-in #25, 193 lbs., back on board! The past couple of weeks have been busy with visitors and activity. Needless to say, I've been off focus and disinterested in the blog. The diet has actually been fine, very little to report other than a bit of an upswing in weight through the visit on my daughter and her family and a great deal of family fun. I basically decided to give the blog a rest and concentrate on enjoying my grandchildren. Another setback has been the digital camera I've used was left outside in a rain storm. No photos until I come up with an alternative. Other than that, the diet has been going great the past two weeks, 2200 kcal's a day and three hours of running a week. My lowest weight this summer has been 192.5 lbs. and I almost there. I will pursue the 175 lb. mark down the stretch run of Phase III, the next three weeks will be critical.
Weigh-in #25, 193 lbs., back on board! The past couple of weeks have been busy with visitors and activity. Needless to say, I've been off focus and disinterested in the blog. The diet has actually been fine, very little to report other than a bit of an upswing in weight through the visit on my daughter and her family and a great deal of family fun. I basically decided to give the blog a rest and concentrate on enjoying my grandchildren. Another setback has been the digital camera I've used was left outside in a rain storm. No photos until I come up with an alternative. Other than that, the diet has been going great the past two weeks, 2200 kcal's a day and three hours of running a week. My lowest weight this summer has been 192.5 lbs. and I almost there. I will pursue the 175 lb. mark down the stretch run of Phase III, the next three weeks will be critical.
Wednesday, July 27, 2011
Week 24
Day 164
Weigh-in #22, 192.5 lbs., a drop of one pound. Last week was a very good week nutritionally and with activity. Reverting back to the 2200 kilocalories and increasing running to 45 minutes, four days, was a good start to the "stay at home" portion of the summer. I must apologize for the many inconsistent reports coming from this blog. Timing issues due to travel and various changes in time zones and circumstances have limited my daily routine all summer. Yet, I am feeling excellent and really enjoying both exercise and the mental relief of losing over forty lbs. of excess weight!
I am planning on staying with the Phase II approach for the time being. The remaining time for the summer break will be spent working on the 175 lb. goal. A recent conversation with my orthopedic doctor gives me hope that the struggles with the knee will be manageable as I continue to work on my metabolism. I will post a photo by the end of the week and try to stick to a Monday/Friday update each week.
Weigh-in #22, 192.5 lbs., a drop of one pound. Last week was a very good week nutritionally and with activity. Reverting back to the 2200 kilocalories and increasing running to 45 minutes, four days, was a good start to the "stay at home" portion of the summer. I must apologize for the many inconsistent reports coming from this blog. Timing issues due to travel and various changes in time zones and circumstances have limited my daily routine all summer. Yet, I am feeling excellent and really enjoying both exercise and the mental relief of losing over forty lbs. of excess weight!
I am planning on staying with the Phase II approach for the time being. The remaining time for the summer break will be spent working on the 175 lb. goal. A recent conversation with my orthopedic doctor gives me hope that the struggles with the knee will be manageable as I continue to work on my metabolism. I will post a photo by the end of the week and try to stick to a Monday/Friday update each week.
Tuesday, July 19, 2011
Week 23
Day 156
Weigh-in #21, 193.5 lbs., no change in two weeks but that's not unexpected. I just arrived home from Dallas, two straight weeks of soccer camp with temperatures over 100 degrees. Although the temps were high, the humidity was low. I used my pedometer throughout the camps and I walked nearly twelves miles a day. Running was also outstanding, the cortisone shot was a miracle worker! I was actually able to get in two track workout as well.
Eating was adjusted to the meal schedule of the campers. I didn't keep track of kilocalories, but obviously, I ate more that 2200 kcals a day. The three daily feedings were heavy in carbohydrates, plenty of fruits and vegetables. I really felt energised each week and my legs, feet, and knees felt great! Each session with the kids was demanding but good.
I will continue Phase III, reverting back to the 2200 kcal menu's for the time being. I have started to run for up to 45 minutes on some days and hope to get at least one sprint/track session a week as well. I still want to get to 175 lbs., so I will evaluate the caloric needs as I go along. Again, I don't want to lose weight too quickly.
On a side note, two colleagues of mine have been on the diet plan (with their own modifications) and it's exciting to see the discipline work. Bethel baseball coach Seth Zartman has lost over 20 lbs. and former soccer coach Pablo Rodriguez has lost eight. Great job guys! I will post some new photo's very soon.
Weigh-in #21, 193.5 lbs., no change in two weeks but that's not unexpected. I just arrived home from Dallas, two straight weeks of soccer camp with temperatures over 100 degrees. Although the temps were high, the humidity was low. I used my pedometer throughout the camps and I walked nearly twelves miles a day. Running was also outstanding, the cortisone shot was a miracle worker! I was actually able to get in two track workout as well.
Eating was adjusted to the meal schedule of the campers. I didn't keep track of kilocalories, but obviously, I ate more that 2200 kcals a day. The three daily feedings were heavy in carbohydrates, plenty of fruits and vegetables. I really felt energised each week and my legs, feet, and knees felt great! Each session with the kids was demanding but good.
I will continue Phase III, reverting back to the 2200 kcal menu's for the time being. I have started to run for up to 45 minutes on some days and hope to get at least one sprint/track session a week as well. I still want to get to 175 lbs., so I will evaluate the caloric needs as I go along. Again, I don't want to lose weight too quickly.
On a side note, two colleagues of mine have been on the diet plan (with their own modifications) and it's exciting to see the discipline work. Bethel baseball coach Seth Zartman has lost over 20 lbs. and former soccer coach Pablo Rodriguez has lost eight. Great job guys! I will post some new photo's very soon.
Monday, July 4, 2011
Week 21
Day 141
Weigh-in #20, 193.5 lbs., Phases II complete, total weight lost 41.5 lbs. and counting! Phase III begins today with an amazing success from the first twenty weeks! I arrived in Dallas yesterday ready for the heat and work at my brother's soccer camp. I will use these two weeks as an adjustment period before proceeding to the next set of goals. I still have a desire to reach 175 lbs. and I believe that is realistic. Eating in Dallas will consist of "dining hall" food but, I will select amounts and choices which reflect all the original percentages and foods of the diet plan. Timing should be fine as I use the three daily meal times along with select food item to eat during the other three feeding periods. I am limited with specific measurements of body fat, bloods, etc., due to the logistics of being away from our lab. When I get back to Mishawaka, I will work on additional measurements.
Weigh-in #20, 193.5 lbs., Phases II complete, total weight lost 41.5 lbs. and counting! Phase III begins today with an amazing success from the first twenty weeks! I arrived in Dallas yesterday ready for the heat and work at my brother's soccer camp. I will use these two weeks as an adjustment period before proceeding to the next set of goals. I still have a desire to reach 175 lbs. and I believe that is realistic. Eating in Dallas will consist of "dining hall" food but, I will select amounts and choices which reflect all the original percentages and foods of the diet plan. Timing should be fine as I use the three daily meal times along with select food item to eat during the other three feeding periods. I am limited with specific measurements of body fat, bloods, etc., due to the logistics of being away from our lab. When I get back to Mishawaka, I will work on additional measurements.
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