I have maintained my discipline with both food consumption (daily caloric intake) and my work-outs...

This is my work-out schedule

Mon-Wed-Fri I do strength training, I am using the "StrongLifts" routine.
A progressive strength building regimen relying on compound lifts with the barbell.

Basically, I do a lot of squats, dead-lifts, bench press, overhead press and bent over rows...

the workout ends up being three exercises, 5 sets of 5 reps.
The weight has to remain the same for all five sets, you also have the correct form on the first rep of your first set and the last rep of your last set, other wise the weight is too heavy.

 The kicker is, each week you have to raise the weight up by a moderate amount, anywhere from 2.5 to 5 lbs...

http://stronglifts.com/

On Tues-Thurs-Sat

I row like a sweaty, old, fat bastard!!!

 I try and mix it up with the rowing workouts during the week. One session I will row for 30 minutes, one session I will try a suggested work-out from the Concept2 rowing website and on Saturday I will row 10K or time.

Rowing will challenge both your cardio and the anaerobic fitness levels. I won't say that I love doing it...

but...

I love doing it!

I want to learn more about rowing technique and strategies...my current methodology is to row as fast as I can....but I suspect that there is more to it than that... :-)

Medical Scale 261.75


Digital Scale 261.2

As always, I couldn't be this far along if it wasn't for the support and partnership of my wife!!!

I maintained my physical activity this week, but I had a bit of a struggle with the suggested reduction in my daily caloric intake...

I also "survived" a 4 hour Bartitsu Workshop, the falls were hard on me...but I suspect if I pursued study in this program my body would adapt...

all in all, I am feeling pretty good and I am on track

264

Well, I have upped my exercise, but it is with in manageable levels...

Working out has never been a problem for me, overdoing it and not spending enough time recovering/resting has though...

Hopefully I have enough common sense to maintain some balance so I can achieve the goals I have set out myself!

Food wise I am on track, I have been very strict with what I eat and how many calories consumed...  Food is my biggest fight, it's like whiskey to an alcoholic...

I am extremely lucky that my wife encouraged me to join her with her plan to eat well and become healthy, Her plan became our plan and having her as my partner gives me the strength to move forward with this (and so much more!)

266

Monthly update...

17 pounds, not bad for a middle aged dude...

So far, I am feeling pretty good about this, I am not hungry and am thinking clearer and sleeping a little better...

Being super strict about counting the calories helps...

268

This week I kept methodical track of my calories consumed and calories burned...

I think there might be a connection between reducing how much you eat and how much you burn...But I am not quite sure...

271

the fact of the matter is, in order for me to lose weight, I have to eat more nutritional food and also reduce my portion size...

I always thought if I exercised more that would be the key...nope, it's food...*AND* exercise...

275.6

Went to the Polar Bear Swim, now I can't talk!!!

276.2