Diario de djpsykik

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22 octubre 2015

Today was a good day. I will not weigh myself again until Saturday, but I am really happy with how today turned out. I had my usual 8 tsp of honey, 2 tbsp of guacamole, 1 cup of milk and six raw eggs this morning (after testing my eggs of course 😉) and took my usual daily supplements i.e. multivitamin, vitamin c, vitamin d, calcium, potassium gluconate, garlic, pomegranate, resveratrol, zinc and pine pollen tincture. Then it was off to the gym for my newly increased dose of cardio goodness.

The first photo above was after 60 mins of interval elliptical at lvl 18 (out of 25) and an average heart rate at 155 bpm (funny since when I started on 31 August I couldn't even manage a non-stop 60 minutes at lvl 6 and my average bpm was 170). Once I completed the elliptical, I jumped off and walked over to the stationary bikes (no break except walking time between machines) and then did a 60 minute exercise on the bike, interval at lvl 18 with an average bpm of 146. The bottom photo was snapped and naturally my shirt had not a dry spot on it.

Off to the showers to get cleaned up for work. I headed to work and took in two 20 oz bottles of Powerade Zero to replenish electrolytes (and without any of those pesky calories) and headed home at the end of the work day. I then realized I still had a little over 900 calories left to take in to meet my RDI and so I picked up an Ultimate Chicken Grill sandwich from Wendy's and a Chicken Bacon Ranch Grilled Chicken salad from McDonalds. Arriving at home, I enjoyed a delicious and very healthy dinner and then realized I could treat myself and not bust my RDI. What was my treat? My first Nestle Drumstick Classic Vanilla cone I've enjoyed since I embarked on my body transformation. I am very content, proud of my accomplishments and abilities my body has shown in the gym and happy that I still came in just under my RDI while still enjoying a delicious treat. As I said, today was a good day 😃

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20 octubre 2015

Has anyone else (probably a silly question since the answer is almost certainly yes) had those jealous types always trying to make you feel like you are doing something wrong since you are experiencing more success in your body transformation efforts than they are? What types of things do you think of doing in retaliation in response to their attempts to belittle you? With me I often think of either belittling them back, shoving them into a locker "high school style", or just giving them the finger. Alas, I am a refined man with a professional demeanor and therefore I keep my venting to my close friend circle and we all have a good laugh.

That being said, I am chugging along as expected at about the same pace as I have in my other body transformation escapades in my life (100 lbs lost in 2007; 60 lbs lost in 2013). I have lost 28.2 lbs since 31 August and it has been done with a lot of hard work put in at the gym both utilizing cardio-paced resistance training with weights (every other day) and an hour of cardio every day aside from Sunday (sometimes Saturday too). Nutrition being the most important part of ANY body transformation, I have made every calorie count keeping to a rigid RDI that I researched and took into account based on my goals, age, gender, height and exercise regimen. The calories in check, I ensure that most of the calories are protein, followed closely by complex carbs and lastly healthy fats. I have been drinking skim milk each day along with avocado, honey, and eggs (these things I include as part of each day's caloric intake) and balancing the rest depending on my exercise plan for the day. Since everything I take in is entirely wholesome and good for anyone, I have not had a single craving since I began. Never have I felt the need to indulge in my old favorites (mainly chips, chocolate, ice cream and cookies). I did have some birthday cake since my wife got me a small one to celebrate my 33rd birthday recently, but that was a conscious decision rather than a craving, and I only had some when I was damn sure I'd get to the gym to burn some calories with heavy cardio.

To those who may be following my transformation and feel obligated to give me unsubstantiated advice on how they think I should approach a body transformation, please just keep it to yourselves. I am not trying to be a know-it-all or rude, but I only accept knowledge and facts from those who have proof, research, science and sources. Opinions are just that. If you are not achieving your goals as optimally as you want, do your research. Or consult a personal trainer and/or nutritionist who can help you. Don't come on my blog and try to make me feel stupid for the way I am doing things which is garnering very obvious results. I was once a certified personal trainer with a nutrition endorsement and the only reason I can't claim that anymore is I got too busy in my career and didn't re-up my certification for several years. That knowledge and scientific understanding of how to achieve results doesn't just go away though. I devised my plan based on the same methods as all trainers do. It is particular to my goals, my age, gender, height, resting metabolic rate and my personal limits. With all that in mind, you couldn't just take my RDI I use and my exercise regimen and apply it to your life and expect results. Everyone is different.

For me, I have gone from 235 lbs to 206.8 as of a few hours ago. I went from a tight 36" waist to a comfortable 34" business pant, loose 34" shorts/jeans and from XL boxers to M boxer shorts. I have gone from form fitting XL shirts to loose L shirts and looking in the mirror is something I am enjoying now instead of being ashamed of what I am seeing. As is typical, my body is a more efficient machine and as long as I get my healthy calories, I can do things in the gym that I am having to make harder every day to avoid feeling like I didn't do enough. If I tried to do what I did today in the gym back in August, I probably would be in the hospital because of some sort of overexertion and being unfit to do anything (used to be out of breath just walking up the stairs in our house). There is no doubt I am doing things right, no side effects of a negative nature can be reported.

I am always going to appreciate supporters and I try to check out other people's entries as often as I can since I want to be supportive of others as they transform their lives. Keep reaching for those goals people. Once you get there, make a new goal and then reach for it. Never stop reaching. If you are reaching for a goal weight and then hit it, make a new goal of toning up. When you get there, try to increase intensity of exercise. And so on and so forth. There is always a new challenge...until we move on to the afterlife.

Good luck!
DJ

Peso:	Disminuído hasta ahora:	Aún para ir:	Dieta seguida:
93,8 kg	12,8 kg	12,2 kg	100%

Agregar Comentario Perdiendo 2,2 kg a la Semana

16 octubre 2015

Peso:	Disminuído hasta ahora:	Aún para ir:	Dieta seguida:
95,1 kg	11,5 kg	13,4 kg	Bien

Agregar Comentario Perdiendo 1,3 kg a la Semana

10 octubre 2015

Peso:	Disminuído hasta ahora:	Aún para ir:	Dieta seguida:
96,2 kg	10,4 kg	14,5 kg	Bien

Agregar Comentario Perdiendo 1,4 kg a la Semana

26 septiembre 2015

So, the 270g of protein rule for this self-prescribed dietary regimen I am on is not hard and fast, but more of a guideline. Basically a reminder to shoot for that number each day while still staying within my caloric RDI (which I did math on myself since I didn't agree with the automatic figure given to me by FatSecret). As part of any healthy diet, one should strive to hit a certain caloric intake (depending on goals) and balance their diet to meet or fall just short of that intake each day keeping in mind that most of the calories should be protein, carbs ingested should be mostly complex carbs and fats should be healthy fats like the kind found in almonds, avocados and beans. I have stayed within that mindset since I began this overhaul on 31 August and the results are showing, not just on the scale but in the gym. I am having to increase my resistance and weights each week to stay at the same amount of reps and sets for weight training, and while still staying at an hour of cardio each day, I am having to increase resistance each week to keep my heart rate up.

While I am pleased at the progress, the one thing that has shocked me recently is that I always thought that aside from Subway, it wasn't possible to eat at a fast food establishment without feeling guilty. Not so. Having a little boy that is a toddler means that the McDonalds playplace is a terrific place to help wind him down while also getting some snacks in. I just returned from McDonalds and not only did my boy eat healthy, but I got full and did it in a way I am proud of and not a bit guilty. I ate the Artisan Grilled Chicken sandwich and the Bacon Ranch Grilled Chicken salad with a half pouch of Ranch dressing and am full. Consuming both of those together was a mere 770 calories with 63g of protein, 58g of carbs and 29g of fat. True, that is 45% of my RDI, but it's all good food taste-wise and for my body. I can appreciate these kinds of options at a fast food restaurant and let's not forget that they have Coke Zero which is still a soda (which I try to stay away from), but it was the only drink they had aside from water that had zero calories. If they would bring Powerade Zero into the store, I would be floating on a cloud.

I've always told people that when it comes to any diet whether you are trying to tone up, lose baby weight, bulk up with lean mass, or hit a goal weight loss weight, 80% of the effort is going to be your diet and only 20% will revolve around your exercise habits. Let's face it, what you put into your body is used how it sees fit, and if you feed it food that's bad for you, your body will use it in a bad way, usually storing it as added weight in your fat cells. Feed it good food and it'll use that food for fuel when you are working on your exercises each day.

Keep with your plans people and we will all look better, feel better and exude more confidence as a result of our hard work!

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