Cross Training

Remember the cross-training fad? Footwear commercials encouraged consumers to "just do it" by switching around their sports -- running, walking, mountain climbing, mud wrestling... and they had the shoes to help us do it all.

I suppose the vast array of equipment at the local gyms indicates people are still cross training. I'm doing my own version of cross training -- it's called "shoveling."

Talk about a combined cardio-weight resistance workout. I spent Saturday morning -- 1 am to 10 am -- shoveling snow at a Springfield-area shopping center. Why? Brother Mike works for a guy who plows and shovels local businesses when it snows. They needed help. I had nothing better to do, so off I went.

The snow was falling when I left the house at 12:30 am, and a good number of boneheads had already abandoned their cars in the media strips of I-66 and the Fairfax County Parkway. Pathetic. I stayed at 25-30 MPH and got there fine.

I started with a leaf blower -- that was fun -- then went to the shovel. Three hours of shoveling, breakfast break (about 6 am) then another two hours of shoveling. The snow wasn't heavy, but it was a good workout nonetheless. By 9 am, with just a little nap in my brother's truck, I was pretty much toast. I hit the road to go home at 9:30 am, and was just 50 yards from my house when my car got stuck. A neighbor helped me shovel, and after two strong pushing efforts on my part, we got the car out and in the driveway. If I was toast before, I was burnt, hard and crusty toast by now.

Today, my shoulders and arms are quite tired, and my lower back aches. But the workout was good. I have no idea how many calories I burned, but it was quite I bit. Saturday is my "off day" so I thoroughly enjoyed a box of Goobers and Owen's delicious birthday cake (homemade by Mrs. Doc). I'm going to take an "off day" today, too, and get back on schedule tomorrow. I will enjoy frosted cinnamon buns, nachos and plenty of other treats with the kids today... plus playing in the snow.

Oh, and then there's the shoveling... ugh. The cross training continues.

Just Say No

And say "no" is what I did during refreshments at Church on Sunday, as the featured food was doughnuts.

I love doughnuts, especially from SFW (one won't find them at Whole Foods).

But Sunday was not my off day -- that was Friday, as I celebrated Aiden's 12th birthday with the family by horsing down a Five Guys' burger with LOTS of fries, and Aiden's triple-chocolate-deluxe birthday cake. Simply delicious.

No cardio on Saturday -- spent the day in Williamsburg for Owen's gymnastics meet. Gotta make that up tonight with my upper body workout.

Cruisin' Along

After a strong upper body workout last night, I thought I'd be a bit down this morning for my run. That wasn't the case. With the sidewalks still covered with ice in spots, I did a treadmill run at the neighborhood gym and got in a good two miles. I felt good during, and after, the run.

I really dislike running just to run. When I'm playing soccer or pick-up hoops, I can go all day (in my mind, anyway). But just "running" doesn't get me excited. My IPod mini is a must, otherwise I'd be toast. Still, cardio three times a week is a crucial part of the program, so away I run.

My food selection has been good, but not great. I'd like to get in at least one shake a day, but that's not working out. Lean Cuisine for lunch is all right, and a protein bar during the day is a staple.

I have NOT been able to drop soda, though. I've cut my intake in half -- from two 20 oz bottles of Coke Zero to one -- but not completely. It's really the caffeine I'm trying to part with. But it's progress, and every day I don't drink one is a mini victory.

I weighed myself Friday and had actually gained a pound. That doesn't concern me, as muscle is heavier than fat. My clothes are a bit looser, which is a very good sign. I will continue to weigh myself weekly, and I must get my body fat content measured this weekend.

The Lightweight

So I get to the gym last night... Kathryn heads to the treadmill, Aiden to the bike, and I go for the Smith machine for my bench press workout. But two minutes too late.

"I'm on there now," says a guy behind me. I turn to find a barrell-chested fellow in a muscle T and shorts. "But feel free to switch with me if you'd like."

A moment's pause, and I said yes. I didn't have time to wait. Then I looked at what he's lifting -- more than twice what I intended to lift! He was good about it, though, and after each of his sets, we took off a 45-pounder on each side, I did my 10 reps, then the 45-pounders went back on. After my 4 sets, I was out of his hair -- and on schedule.

Using the Smith machine was a nice break from the dumbbells I use at home. Because of the safety aspects of the Smith, I can push myself and put on more weight. Rather than doing the 12-10-8-6-12 set system I use at home, I simply did 4 sets of 10 at 135 to make things go quickly. It wouldn't be good gym courtesy if I were to waste a lot of time moving plates around while the other guy was letting me in.

All in all, a good upper body workout last night, and a decent two-mile run this morning. Only "decent" because I am still terribly out of shape. I'm looking forward to my fitness level getting better.

Did I say "no pain"?

Yes, I did. But that was yesterday. I'm feeling Monday's leg workout today, though. I added 18 dips as my "high point" following the five sets of leg curls, which focus on the hamstrings. I think those dips did the trick, as my upper "hammies" -- man, I hate that word -- are sore today.

Tonight I need to double-up again -- upper body and cardio. I need to stop doing that, and get the cardio done on the assigned days -- Tuesdays, Thursdays, Saturdays. No excuses, just get it done. The kids are joining me again tonight at the gym, so it'll be another good session.

As for last night's meal? Just two slices of pizza. If this had been three weeks ago, it would have been five slices plus bread and dessert. That's progress.

Weigh day is Friday. Hoping to drop another 1-2 pounds from last week. We'll see...

A Family Affair

A great leg workout last night. And even better news, no pain.

Kathryn and Aiden joined me at the neighborhood gym -- both did some treadmill and stationary bike work (45 minutes total). Best yet -- they were excited to join me. It was great to see them work hard. Perhaps that's why my own workout went so well.

Could have eaten better, though. Ate well all day, but had spaghetti and three meatballs -- and not a small bowl, either. Too many carbs and not enough protein after a great session on the weights. I'll need to do better after Wednesday's upper body session.

And that's part of the challenge, getting in a good meal timed with the family's meal. We like to eat dinner together, regardless of the time of night, and Karen and Owen didn't get home until 10 pm (from gymanstics). That's a bad time to be wolfing down pasta.

Tonight will be a challenge, too, as we celebrate Aiden's successful football season with his team's party at Joe's Pizza. Talk about pasta! Ugh. I plan to eat a late afternoon protein bar and limit my eating at the restaurant to nibbles. Cardio later on tonight.

Half Day Off

Thursday's "day off" turned into a Friday "half day off." After convincing Mrs. Doc earlier in the week to bake a second apple pie -- they're delicious! -- I couldn't sit idly by and not have some. So, I broke the plan and had pie on Friday. No regrets!

Great upper body workout on Saturday, good eating all weekend. And had plenty of energy to get (most) of the outside Christmas lights up.

Tonight: leg workout. Looking forward to it.

The Day Before Thanksgiving and All Through the House...

Mrs. Doc has already begun cooking for tomorrow, and I'm looking forward to this "off day."

I've had a good week so far. Monday's upper body workout was challenging, and I still feel it. Couldn't get my cardio in on Tuesday, so I made up for it today -- did my leg workout and my 20-minute run this morning. I'll be feeling that for days.

There's something to be said for "off days." I'll thoroughly enjoy eating all day tomorrow because I've eaten well this week. It's that whole "sacrifice today so tomorrow is better" thing. It works.

I'll be back online Friday. Happy Thanksgiving!

102.9, But Not FM

There are two significant downsides to beginning a weight-loss program in November. The first, of course, is Thanksgiving. But since that is my "off day" for the week, I can get around that.

The second is cold and flu season. That's a bit trickier to avoid.

Which is why I'm a bit nervous this morning after a long night with my just-about-nine-year-old, who went to bed with a 101.5 fever, greeted me and Mrs. Doc at 4 am with a temp of 102.9 , then woke up at 101.9. Thank the Lord for Motrin.

Owen's a tough little guy, and he's handling it great. But I'm worried this will spread through the family over the next week to 10 days -- and we all know what Thursday is. Yikes.

I've avoided family "outbreaks" in the past by sheer luck and long work hours. We'll see what happens this time around.

But some good news: it occurred to me that weighing myself the morning after Thanksgiving is not a good idea, so I hit the scales this morning. Down another 1.5 pounds -- which means, with 3 pounds gone, I'm 10 percent toward my goal weight on my sixth day of the program. I'm going to celebrate with some Yoplait yogurt.

Just Another Manic Monday

Well, perhaps manic is too strong. But rainy and chilly it is.

Couldn't get my upper body workout in this morning, so I'll be doing that this evening. For now, the free weights I have in the basement are good enough to get me going. At some point I'll need to hit the gym to do my upper workout -- as I do for my leg workout.

So tonight: chest, back, shoulders, triceps and biceps.

Speaking of legs, though... my calves are still hurting from Friday's leg workout. It'll take a couple more workouts for the muscles to stop aching.

Had a good "food day" Sunday and, so far, today. The next weighing comes Friday. If all is on schedule I'll be around 211, give or take half a pound.

A Leg Up

A good leg workout this morning. Quads and calves felt strong, but not so much the hamstrings. Still, I pushed through the workout, and feel pretty good several hours later.

Tomorrow will be a different matter, of course. Walking stairs will be a bit painful -- it always is after I do a leg workout after months away from the gym. I suspect the aching will be around for a couple of weeks. But it's a good kind of pain! "FEEL THE BURN! FEEL THE PAIN!"

Protein shake for breakfast, chicken and rice for lunch with water. On a roll!

Tonight will be my first food challenge, as my daughter's soccer team -- which I coach -- is having an end-of-the-season party. Wegman's subs and all the fixins'. My food day off isn't until Saturday, so eating poorly isn't an option. My plan: a Lean Cuisine just before I leave, then a protein shake -- Myoplex -- at the party.

Day One Underway

Enjoyed a good two-mile run/walk. Followed my two eggs (one yolk), fat-free yogurt and a slice of toast with peanut butter. The bread was white because I failed to buy wheat in advance. Will solve that problem today.

Half of a protein bar at 11:30. Lunch around 1 pm (that's the goal).

The run went about as I expected. I was winded early, and my legs cramped pretty quickly. I'll need better hydration at night to keep that from happening the next day. The good news -- I know it'll only get better.

One major surprise: I weighed in at 213.5, 1.5 poounds less than I expected. That much closer to the goal!

The Plan

Nutrition:

• 6 meals a day, 3 of which will consist of a protein, carbohydrate and vegetable or fruit. The other 3 will be a protein bar or shake.
• I won't go more than 3 hours without a meal. As an example: breakfast at 8 am with a scrambled egg, wheat toast with peanut butter and pineapple chunks; protein bar at 10:30 am; lunch at 1 pm with chicken breast on wheat bread with yogurt; protein shake at 4 pm; dinner at 7:30 pm with pork chop, green beans and a small salad; yogurt snack around 10 pm.
• One gallon of water throughout the day. No sodas.
• No junk food. None. "Not even a jellybean," as Bill Phillips says.
• One day each week "off." This will be Saturdays, after my run. No workout on Sunday, but back to the eating plan that day. This will give me good energy for the Monday workout.
  

Weight lifting

• 6 workouts per week: 3 weight resistance, 3 cardio workouts
  
• Weekday workouts will be done in the morning, so I can focus evenings on family time. Saturday workouts may occur in the afternoon, but primarily mornings. Sunday off, for the Lord's day.
• Of the 3 weight-resistance workouts, they will alternate between upper and lower body workouts. So: Monday upper, Wednesday lower, Friday upper; following week is reversed.
• Upper body workouts will be, in order: chest, back, shoulders, triceps, biceps.
• Lower body workouts will be, in order: quads, hamstrings, calves.
• Intensity level for each exercise: first set of 12 reps, 50%; second set of 10 reps, 60%; third set eight reps, 80%; fourth set of six reps, 90 %; fifth set of 12 reps, til exhaustion.
• After the fifth set I'll do a "high point": that's 12 reps of a different exercise that hits a related muscle. For example: after doing 5 sets of bench presses, I'll do one 12-rep set of flyes.
• Upper body workouts will take an hour; lower body about 45 minutes.
• Crunches are part of the lower-body workout.

Cardio

• On non-lifting days I'll do a 20-minute run on the treadmill or around the block.
• Treadmill workouts will be interval workouts: two minute warm-up run, followed by increases of treadmill speed after each minute. After five minutes, I'll go back to the warm-up speed to reduce my heart-rate, then do it again. The goal is to gradually increase the speed of each run and increase the heart rate, an approach that Phillips says is the most efficient way to burn fat.
• Street running will be for variety, with hills involved (up AND down!)

Stretching after each run and weight-training workout.

America: Overfed and Undernourished?

Some have called the United States a nation of the overfed and undernourished, and it's probably true. We can find a fast-food restaurant on just about every corner for a reason -- there's a demand for fatty, high carb foods and sugary drinks.

Empty calories. Unhealthy ysaturated fat. Too many carbs. Not enough protein, vitamins and minerals. Too much junk, not enough nutrients.

The "visual" that works for me is a Porsche Panamera. Put in quality fuel and the engine will purr. Put in junk fuel and performance will suffer; do it long enough and the engine will break down.

Our bodies eventually break down. It's how we were created. But not at 45 years old! I'm putting in high-quality fuel. Ten years from now, when Aiden wants me to serve crosses into the box for his shooting practice, or Owen wants me to spot him on the high bar, or Kathryn wants me to play on her co-ed team, I want to say, "I'm in!"

Destination Known

I have a start point, and it isn't pretty: 215 pounds and as soft as a goose-feather pillow.

The destination: 185 pounds, 34 inch waist (from 37), body fat index at 12 percent or lower, significant improvement in cholesterol numbers.

The benefits: better overall health, lower blood pressure, better posture, more energy, more strength (still carrying kids to bed when they fall asleep on the couch!)

It's also important to me that my three kids see that I consider physical fitness and good health important. My wife and I don't smoke, I because enjoy just a couple of beers a month they know that alcohol is not an influence in my life. But setting a pattern of regularly working out, and including the kids in some of those workouts, will hopefully establish a routine they will keep into their own adult lives.

Clarification

Some friends noted that my post on my blood pressure reading seemed frighteningly high. They said they were ready to call 9-1-1 when they realized it was probably a typo: 243/90.

Indeed, it was a typo. That should have read 143/90. Still high for me, but not as bad as the original entry. Yikes!

Five days to go, and looking forward to it...

Seeya, soda

Coke Zero, I'm going to miss you. Well, I won't be seeing you very often, anyway.

"30 in 4" calls on me to drink about a gallon of water a day, but that doesn't include the water found in Coke Zero, of which I drink about two a day at the moment (not nearly as much as the 12 pack a guy I know drinks, but still, two is too many). I plan to wake up each day and drink water, have a glass or two with every meal, and sip on a cup of water while at my desk. I figure I can get in a gallon a day, or close to it, doing this.

Muscle is, after all, made up of about 80 percent water I'm told, so it makes sense.

But the soda... oh, the soda! It's certainly a habit at this point, and one that will be hard to break. My goal is to allow myself Coke Zero on Saturdays, which are my program-allowed "off" days. If I'm not losing the 1-2 pounds a week I am trying to lose, then the soda goes entirely. Caffeine-free soda? Why bother. It's like light beer - I'd rather drink water.

Family Movie Night

It was Family Movie Night, featuring the just-released "Up." A great movie... sends Mrs. Doc to tears after five minutes. In typical Disney/Pixar fashion, they get the right balance for adults and kids to enjoy the movie. Great stuff.

Of course, FMN means snacks... and that will be yet another challenge during "30 in 4." I'll need to find a replacement food -- such as pineapple chunks or yogurt instead of cookies and tea. Junk food at night is pretty much the worst thing one can do, unless packing on needless pounds is the goal. Not for me.

Handling the Thaiphoon

I have a business lunch today at an excellent Thai restaurant, Thaiphoon. This brings to mind the challenge I'll face at future lunches during "30 in 4." Protein-carb-vegetable, all no bigger than the size of my fist (though there is flexibility when eating veggies). But no soda! No bread! No appetizer!

I'll have to remind myself: poor eating got me into this mess. Til then, I'll enjoy today's Pad Thai...

Goodbye, Ronald

I couldn't begin my "30 in 4" without getting one more trip to McDonald's out of the way. I did that today for lunch. A regrettable decision.

I've never seen that movie featuring the guy who ate nothing but McDonald's for 30 days, and nearly died as a result of it. To that, I say, "duh!" Having a burger and fries every now and then is not harmful (PETA activists notwithstanding). Everything in moderation, right? That knucklhead in the movie missed the "in moderation" lesson in first grade.

Based on how sluggish I feel right now, though, I will not miss Ronald and his merry friends at the golden arches during my "30 in 4." Is this my last McDonald's meal ever? Hardly. I'm a soccer dad, so it's in my future so long as I'm hauling kids to and from soccer, gymnastics and football. But few and very far between, of that I am certain. And thankful.

Not the best numbers

Just had my blood pressure checked here at work: 243/90.

At my doctor's office it's typically 120/78-80. So these numbers don't make me happy. The machine at the office may not be the best, but I'm told it's within five points of hospital-type machines. Ugh. This just confirms that "30 in 4" needs to happen.

I hope to have monthly check-ups of my BP. Will provide the numbers when I get 'em.

Why wait?

"Why wait until Nov. 18?" you ask? A good question.

But let's start with the end date. March 18 is the day I turn 45. It is on that day I plan to be 30 pounds lighter than today (I'm around 215 now). If I started, say, today... then I'd have to rename my blog "30 in 4 and 9 days." Just doesn't have the same sound, agreed?

So, Nov. 18 is the day. Between now and then I don't intend to go crazy and pack on another 10 pounds, but I will slip in a few meals that I'll be avoiding during my program. For example:
- Hershey's Almond bar. It's on my desk right now.
- a couple of beers.
- one more Chinese dinner.

It's conceivable I'll have these items during the plan. "Body for Life" allows for one "free" day -- I'm choosing Saturdays, after my workout that day -- to eat whatever I want. I don't intend to go nuts on my free days -- one can't drop 30 pounds that way -- but I will enjoy a few treats.

I'll post more about BFL as the start date approaches.

A good idea?

"Do you really want to do this?" Well, my wife didn't actually say that, but the look on her face certainly did. Blogs get people in trouble; you write something harmless one day, but three years later it's controversial and lands you in hot water.

I suppose that's possible, although highly unlikely. For two reasons: 1) I don't intend to write anything controversial (sorry if that disappoints!) and 2) it's a blog about losing weight. What could I possibly write that will cause someone to say, "Did you read THAT!"

In this politically correct world ("There! He's controversial already!") I suppose someone could take something personally and be offended. I hope that doesn't happen here. My goal is to make myself accountable for my goal, to educate folks on how to lose weight, to provide a little humor, and last but not least, to inspire people.

I'm confident Mrs. Doc will get comfortable with the idea of me authoring this blog, and if it's the Lord's will, it will be evident in my physical transformation (my spiritual transformation is in His hands!)