Rob's Fat Loss Program

[Rob]

Goals for Week 4:
1. Walk every day with the option of taking Xmas day off
2. Train every other day, with the exception of Xmas and boxing day (gym not open on xmas and not sure of boxing day hours)
3. Maintain my weight with the option of dropping another pound or two.

Actual:
1. Took 3 days off from walking
2. Completed
3. Completed - added half a pound which I'm happy with considering below:

I'm leaving myself open to eating some non-nutritional foods tonight and on xmas. I'm planning drinks for xmas, and I'm ok with that. The rest of the week, Wed on will be alcohol free

Actual:
Drank xmas eve lightly
Drank christmas day heavily
Had a party on Friday and drank heavily

my bigger plan is to have no alcohol consumption in January at all

I'm on target for no alcohol for January, February and most of March until Darlene's bday in Vegas.

[Rob]

Monthly Goals: January
Drop 12 Pounds of fat
Drop 3% bodyfat
Consume NO alcohol whatsoever

Sunrider Goals for January:
Continue the two weeks of Vitalight caps followed by two weeks of Slim Caps (both from Sunrider's weight loss program)
Drink Electrosport every other day in my Calli and Fortune Delight

Weight Training Goals for January:
Continue to train every other day
Change my training program from the first month (entry level) to a little heavier and new exercises
Continue whole body workouts each session, 2 exercises per body part, only 2 sets per exercise and only 9 reps per set
walk out of the gym after 45 minutes and NO longer
give myself a complete 48 hours of recovery time between workouts

My New Weight Training Program
- still whole body each workout which activates more muscle tissue, increasing fat burning potential. I'm burning fat, not bodybuilding these first few months.

Legs: Single Leg Dumbell Deadlifts, 2 sets, 9 reps
Bosu Ball Lunges with Barbell, 2 sets, 9 reps

Back: Straight Arm Pulldowns, 2 Sets, 9 Reps
Cable Bat Wings, 2 Sets, 9 Reps

Chest: Alternating Bosu Ball Pushups with Knee tucks and Ball Lat Pulls (a triple), 2 sets, 9 reps
Seated Incline Press, 2 sets, 9 reps

Shoulders: Single Arm Dumbell Press while Kneeling on Stability Ball, 2 sets, 9 reps
lying single arm dumbell flyes, 2 sets, 9 reps

Arms: Super Set Machine Preacher Curls with DB Hammer Curls, 2 Sets, 9 Reps [Biceps]
Super Set Stability Ball Rope Tricep Extensions with cable at bottom with DB 21's (top, middle, bottom)


Cardio goals for January:
I'm going to kick it up a notch on the cardio this month by adding in some cardio at the gym in the evenings on my off days from training. Keeping it to 30 minutes
Continue with my goal of walking for 30 minutes every day in the morning, regardless of the weather

so, walking every morning and in the evenings, juggling weight training one day, cardio the next day in the late afternoon.

Basically, exercise twice a day, every day
again, with the intention of staying as much in the Anabolic zone as possible and reducing catabolism

This first week of January Goal: Week 5 of the winter weight loss and fitness challenge 2007

1. completely eliminate grains from my diet for the week.

I want to do a test to see if I can supercharge the healing of my pancreas and liver by getting rid of all sugars (alcohol and starchy carbohydrates) and staying with my Sunrider foods. This is a one week test to see if I can have beans for breakfast with my eggs, in stead of my Bob's Red Mill 8 grain cereal with Amaranth and Quinoa.

also, no rice, no bread (I don't eat bread anyway), no treats

ah, with one exception: Sunrider Sunbars which have some rice in them, but I use them as pre-workout fuel

So far, so good. Had eggs and black beans this morning

2. Walk 30 minutes every day except for New Years day. Might not get in a walk that day, but I might also. Leaving room for NOT getting in a walk on NYD. Darlene and I are getting up early to serve food at a homeless shelter here in the city. Not sure when I can get the walk in, but I'll see. Maybe an evening walk

3. no starchy vegetables after 6 pm, beans, legumes, veggies, nuts and nut butters only.

What I'm totally thrilled about this week is that I get to change my workout. I've been planning it for the past 2 weeks at least (in my head) and I get to put it into action this month. If you've been weight training this past month, the first month of the challenge, it's been 4 weeks, so time to change it up. If you don't change this week, change it for week 7 after doing the same thing for 6 weeks. This is the principle of Periodization

[photogirl67]

very thorough wow!

we'll be done on the 1st by 4pm so you can walk after if you feel up to it. I'm usually so tired after that event I crash.

[Sparkling~Soul]

Rob, may I ask you to be a bit more spacific with me...I am wanting to know what YOU did to loose your first 200 lbs....It is hard to go from being in this state to doing all that you do now....so is there something somewhere on this site I can read it & follow....do I have to wait for the book?....I know you are an expert now on what you need to do....but I am where you were then (at 475), so could you please share that with me...If I can at least start with that when I feel I am ready to move on to the things more restrictive I will, however I would really appriciate feedback on what you did when you FIRST started! Because obvously it worked for you! Thanks, SS

[Rob]

Yep, go here SS

How I Lost 300 Pounds

[Sparkling~Soul]

Yeaa...Thanks!! I will go check it out!!

[Sparkling~Soul]

O.K. I feel armed and ready to start something new....I read your story, took many notes...I feel if I impliment these things on a 2 to 3 month time period with each I can get the results I am wanting & figure out what works for me....so much information you put out there for us... Thank You! I am now ready to make goals with the help of Darlene, so I feel armed and ready to fight...lol...I haven't felt this inspired for years!! I did have one question about the sunrider products....was it just the food that did the miricles to your body/skin or is their some creams/oils they sell....and you were allot younger than I when you did all this....your skin is beautiful....if you don't mind this is the one thing left I am wanting to know about....well thanks for being so speedy in all your replies it really makes it easy to not use that as an excuse...you are so on top of it all & I will follow in your foot steps, thanks for being such an inspiration to myself and many others!!! S~S

[Rob]

I feel if I impliment these things on a 2 to 3 month time period with each I can get the results I am wanting & figure out what works for me

Which is why I've created an outline for a week by week plan to implement. I have not put it to paper yet, but I've given the first two weeks to Bill (Billy the cat). I'm brainstorming it a bit and will get week one out to you before the end of the week, ok?

I did have one question about the sunrider products....was it just the food that did the miricles to your body/skin or is their some creams/oils they sell....

I could never say that Sunrider did it, that would be a claim. What I can say is that I had dropped 200 pounds and had loose, yellow skin.

Then I started Sunrider.

The skin is an outward, visible sign of what's going on inside the body. When the body is nourished and healthy, it's easy to see that in the skin. When one has pale, itchy skin, with dark circles under the eyes, or psoriasis / other skin conditions, it's also easy to see that there are things going on inside but it's probably not good.

What I can say is that Sunrider is food. Sunrider nourishes the body. A nourished body takes care of itself.

Sunrider's philosophy is

1. The body can take care of itself if it's properly nourished

2. that nourishment must come from whole foods

3. we must be willing to take responsibility for our own health.

after I started eating Sunrider, my skin tightened up, my stretch marks became all but invisible and my skin turned from yellow to skin tone.

Sunrider is food. It's the body that does the rest.

i hope that helps

[Michele]

Kudos Rob on sticking to your goals over the holidays!

[Rob]

This first week of January Goal: Week 5 of the winter weight loss and fitness challenge 2007

1. completely eliminate grains from my diet for the week: Done - Replaced my morning 8 grain whole food cereal with 1 cup of Adzuki beans. Made a "scrambled eggs and beans" meal

2. Walk 30 minutes every day except for New Years day: Nope - Got sick Thursday night, haven't walked since then. Just finally put pants on today, for the first time since Thursday.

3. no starchy vegetables after 6 pm, beans, legumes, veggies, nuts and nut butters only: Done - I am so VERY aware of this one that it drives Darlene crazy (but she loves me). Darlene even bought me our favorite treat - a "power cookie" from a whole food bakery here in the city when I was sick. I chose not to have it because it would break one of my weight loss fundamentals - no grains / starches after 6 PM and my weekly goal of being completely grain free this week

Results:
9.5 Pound Weight Loss
5% bodyfat increase

before you congratulate me, consider what I lost for a moment.

this is where math comes in and knowing our body composition (ie: it's better to be 150 pounds at 15% body fat than 150 pounds at 30% body fat I'm sure you'd agree)

I could not have gained bodyfat since I have eaten only fruit, eggs, Nuplus, Quinary, Calli, Fortune Delight, Sunbars and Electrosport since I got sick.

I've consumed about 1/2 of my normal allotment of water, but I have had Electrosport every day rather than every other day to support my body during this time. So I believe I've done pretty good at keeping my fluids up.

so what "weight" did I lose. How did I drop 9.5 pounds and gain 5% body fat.

well, it's just numbers.

If the "percentage" of bodyfat went up, it's more likely that muscle went down (which is the last thing I want to have happen), or water levels (hydration) changed and is throwing out the bioimpedence portion of the Tanita scale.

It could also be that I've just reduced 4 pounds of "food weight" from my colon because I hadn't consumed it.

now, that said, here's another possibility:

Fevers happen for a reason. It's your body's natural way to fight off infections. Temperature gets raised a few degrees above normal for a few days until the foreign invaders are killed off.

The times that I do get a fever - I use it to my advantage.

all that heat can burn fat as well. I spent Friday, Saturday and Sunday eating only fruit, Eggs and Sunrider. I trippled my NuPlus consumption, ate Quinary and 1 sunbar per day for some more fiber. I kept up with my Vitalight Caps (which are from Sunrider's Weight Management Program and assist the body in breaking down fat and converting it to muscle) and switched from 1 vial of electrosport every other day to 1 vial every day. This helped keep me hydrated as best as possible and reduce fever time.

Yes my head hurt, yes I slept a lot and yes I could barely keep myself upright and yes I had other general aches and pains but I knew that all that heat was burning fat.

what I didn't do, and never do is take any medication. Medication in my opinion is just a concoction of chemicals to block things, cover up pains and ADD toxicity to the body during a time when it wants to "clearly" clean itself.

What I loved about the week before I got sick was my new workout program. It felt SOOOOOOOO good to train heavier again - holy shit and the change in my exercise program has improved my mood again too.

Where do I expect to go from here

I'm not entirely sure my weight loss was a loss of water because I used Electrosport, but I do think it may be so extreme because of the reduction in food intake, so when I begin eating again, I may gain back about 4 or 5 pounds. I may not either.

I'd like to maintain my weight this coming week and reduce my bodyfat number. That number I'm SURE is due to the fact that I have less food mass in my body and fluctuations if hydration. I'm almost sure of it.

my mind is wandering - need NuPlus and a nap - will post week 6 goals a bit later. I can barely believe we're almost half way into this challenge