Rob's Fat Loss Program

[Rob]

first of all, I apologize for not having posted this sooner. Been a bit of a weird week and haven't been around the computer much

December Goal: To drop a full 12 pounds by Dec 31'st 2007
Weekly steps to get there:
1. Training every other day for 45 minutes
2. Walking at least 30 minutes each day and my intention is to walk twice on my off days from training, once in the morning and once in the evening.

Food Goals:
1. continue on my 80% vegetarian diet but eliminate all starchy carbs after 6 PM
2. Eat more frequently, every 3 to 4 hours
3. Have some sort of protein about an hour or two before bed (possibly 3 eggs or some raw nuts and seeds)

Pre Workout Meal:
One Sunrider Sunbar and One Sunrider NuPlus an hour before training with 1 capsule of Prime Again and 1 Siberian Ginseng

Post Workout Meal
One Sunrider NuPlus, 3 Egg whites or whole eggs and possibly 1/2 an apple to 1 full apple

History: My homeopathic physician has ordered me off training for the past 3 months (since Sept 10th) and ONLY walking. She's tested me to find that I was in a catabolic phase and exercise would only put my health farther in to the hole. I was allowed only walking which I've been doing sporadically (2 or 3 times a week) but will increase it to daily first thing in the am, even in -20 degree temperatures out here in Edmonton. I am beginning weight training at my own risk as I feel that I can at least begin with some light exercise every other day and move from being catabolic to being anabolic again (or at least in balance). I am following this program:

only 45 minutes in the gym (for optimum anabolism and reduced catabolism)
train every other day putting a full day of rest between exercise to make full use of the anabolic cycle and to fully recover
work my entire body each day to stimulate maximum amount of muscle during each workout
2 sets per exercise for no more than 9 reps (allows me full body workout in 45 minutes)
Work the biggest muscles first, then the smaller muscles. This way if I run out of time, I've worked the big muscle groups first.

Legs: Bosu squat
Barbell Step Ups

Back: T-Bar rows (machine)
Iso-Lateral Front Lat Pulldown (hammer strength machine)

Chest: Swiss Ball Dumbell Press
Single Arm Press standing on Bosu

Shoulders: Seated Overhead Press (hammer strength)
Cable Side Laterals

Arms: Superset Triceps Press down with barbell curls
Superset Seated Tricep extension with incline dumbell curls

Change my routine every 4 weeks

Possible Challenges:
1. I have NEVER EVER been invited to this many Christmas events in my entire life. Parties everywhere, and as such, will prepare myself with foods to take along so that I'm not hungry and succumb to "treats" when out. My plan is to snack on raw nuts. Protein, some carbs and fat is all fine by me, so Raw almonds and brazil nuts will be what I'm taking along.

2. Drinking: Instead of drinking at every party, I'll limit myself to two drinks at every other party and limit it to red wine instead of beer. The parties where I'm not drinking, I'll be sipping my Fortune Delight with lots of Suncare plus in it to keep blood sugar up and not get hungry. For jan and feb, I will completely eliminate all drinking.

[Rob]

I stuck to my training every other day. Started Saturday Dec 1st and trained every other day

Walked all but 2 days this week

Drank 1 beer this week, albeit a schooner, so more like 2 beers in one, but it was one glass - lol

have pretty much stuck to no grains after 6 PM to the best of my knowledge

Results: Drop of 2.5 lbs and 1% body fat

[Rob]

Monthly goal of a drop in fat by 12 pounds

Weekly Goals:
Walk every day
train every other day
no starchy carbs after 6 pm
no alcohol this week at all with the exception of wine Sunday night out with friends. 2 glasses maximum

possible challenges this week: None that I see. Just discussed Darlene's and mine social plans for this week and the only one I see is a birthday party on Saturday, but I'm going to drink Fortune Delight that night and save alcohol calories for Sunday and good wine instead. Other than that, there should be no challenges this week.

I am a fat burning, muscle building, metabolic machine!

[Michele]

Awesome!

[bearlyjoe]

Kickin' butt, Rob! RAH!

[Rob]

thanks buddy. How about a profile picture? got one?

[bearlyjoe]

thanks buddy. How about a profile picture? got one?

Actually, I have tried several times. The only place I can find to upload a photo is the "Change Avatar" in the User Control Panel. I've been unable to upload any photos regardless of size -- when I make it small enough to be less than 6 kB, it isn't much more than a blur. But it won't let me upload even a >6kB photo. It says that the file is too large, and that the file type (JPG) is not allowed. Not sure what I'm doing wrong. Is there another place to upload photos?

[Rob]

do this, upload the full pic as an attachment (see the bottom of the post page where it says "upload attachment" and I'll create an avatar for you

[bearlyjoe]

Thanks, Rob! It is attached.

[Rob]

So I seriously DID NOT want to get out for a walk today, but I had committed to it.

instead of doing it first thing in the morning as I usually do, I did it at 4:45 in the afternoon.

just as I suspected - it picked up my mood

tonight Darlene and I are going out to a vegetarian buffet at a local vegetarian place we like to go to called Padmanandi's. It's their Christmas Vegetarian Buffet tonight and we invited Jessie (Blush) along. She was coming over to pick up my copy of "The Secret" and we realized that we had already made plans out for the buffet with another friend, so we invited her along.

So far this week I've been good. Had one glass of wine on Tuesday night out at a dinner with Darlene, been doing my training every other day and a 30 minute walk every day.

on track.

Yay!