GPOYW - One year and 29 pounds ago.
I was going back through pictures from my post-graduation trip to Europe last June, and was struck by the totally different person I saw in the photos - that’s me at 217 lbs. It may look like the same outfit, but those jeans on the right are 4 inches smaller in the waist, and the shirt is a large, not an XL.
Thanks largely to Tim Ferriss’s fitness method, which I started in late March (just over 3 months ago), I’m now down to 188 lbs, which is 17 lbs less than my weight of 205 at the beginning of my “experiment”. I have also gained significant muscle mass as well. I feel great, and completed my first 5k in May.
So to all those out there that need motivation to get to the gym - do it. I know it hurts at first, but you’ll slowly develop some stamina, and before you know it, you’ll be in shape. The diet is tough too, but struggle through - it takes two weeks to change your body’s tastes and eating habits. It gets easier, and the payoff is worth it.
If anyone wants to discuss more about what I did for exercise, diet or anything else, feel free to reblog or comment, and I’m happy to answer any questions or help in any other way possible.
I just registered for a 5K on a whim
A co-worker told me late last night that there is a Twilight 5K tonight in uptown Charlotte, to raise money for Right Moves for Youth. She’s a big runner and is doing it mostly for fun, and encouraged me to join. Being that I’ve been on a fitness kick for the past 5 weeks or so, and have been running regularly, I decided to give it a try and registered a few minutes before the deadline last night.
This will be my first timed race ever, and also my first time running for “fun” rather than just a workout. I’m a little nervous, but think I can handle it - it’s only 3.1 miles, and I’ve been doing 3.5 on the treadmill 3-4 times per week. Plus, it will give me an excuse to exercise on a Friday night, which I usually spend drinking beer.
I’ve set two goals for myself: finish in under 30 minutes (shouldn’t be a problem, I’ve done 27:45 on the treadmill) and finish without stoping to walk.
I’ll let you guys know how I do - wish me luck.
GPOYW.
Yes, it’s a day late, but I didn’t get home from work until after midnight last night. And this pic was taken Tuesday. So average it out, that’s Wednesday right?
Ferriss Method Fitness Experiment Update 3
Had a brutal week at work, which made it difficult to cook healthy dinners, but luckily Carraba’s will deliver their chicken marsala (sans chesse) with green beans to my desk, which serves as a passable option, at least for fast food.
I’ve been quite good about making it to the gym almost every day since I started this experiement. Some numbers so far:
- Days since start of fitness routine: 20.
- Belt notches lost: 3.
- Minutes shaved from mile time: 2.
- New meals I can cook: 5+.
- Shirts I can fit into again: 10+.
- Pants that are now too big: 3 pairs.
- Pounds lost: 8.
- Weight, morning of April 12th (day 20): 197lbs.
Wishing I’d gotten my body fat measured before I started this, as I feel like I’ve likely lost far more than 8lbs of fat, having replaced more than a few of those pounds with muscle.
Ferriss Method Fitness Experiment Update 2
Almost two weeks into my Ferriss Method Fitness Experiment. Got a bit derailed from the plan this week, as work kicked up and has kept me at the office past midnight all 5 days. Despite that, I’ve tried to get pushups and situps in while at the office, and make smart choices from takeout menus. I think I’ve done pretty well, considering.
Weight, morning of April 5th (day 13): 200lbs.
Total so far - 5lbs in 14 days, and measurably increased strength and size. Off to the gym for a workout…
Ferriss Method Fitness Experiment Update
It’s been 5 days since I started my fitness experiment. I’ve been running and lifting every day, and adhering fairly strictly to the diet guidelines I laid out. Lunches have been the hardest because grabbing a sandwich is so easy, but I’ve been avoiding the carbs by eating pulled chicken barbeque and beans. Dinners are pretty easy, and I’ve developed a number of different protien/veggie combination meals that I think I can repeat frequently.
Weight, morning of March 28th (day 6): 202lbs
So that’s 3 pounds in 5 days, which puts me on track for 15-18 pounds for the duration of the 30 day experiement. I think I’ve actually lost more than 3 pounds of fat, as I’ve gained some noticable size in my chest and arms.
Will update again with progress in a few days.
Dinner in accordance with the new fitness plan: BBQ chicken skewers and refried black beans with lime juice. It was delicious.
Ferriss Method Fitness Experiment
As I mentioned earlier today, I’m going to try to execute a Tim Ferriss-esque fitness experiment over the next 30 days, which I’m constructing from a mix of his diet and workout plans.
Keys to the diet I’ll be implementing:
- No “white” carbohydrates.
- Eat the same few meals (high in protien, low calorie density) over and over again.
- Make sure to eat enough calories. 1/2 cup of rice is 300 calories, 1/2 cup of spinach is 15 calories - so I need to make sure to eat enough volume in order to feel full. I need to make sure to include legumes and meats to keep energy high and build muscle.
- Don’t drink calories (soda, beer, juice, etc).
- I’ll use whey protien shakes occasionally if I feel I haven’t gotten enough protien in a day.
Exceptions to the diet plan to make it achieveable and stay sane:
- One “splurge” day per week.
- Alcohol consumed on weekends doesn’t count. I’ll try to stick to clear liquors and diet mixers and avoid beer, but I’m not cutting my weekend trips to the bar with friends. No drinking during the week.
- A small portion of carbohydrates is allowed infrequently, but only immediately following the hour workout (ie. with dinner).
Keys to the workout plan:
- At least 30 minutes of cardio 3-4 times a week to burn fat.
- 30 minutes of weight training 3-4 times a week for strength and mass.
- Focus on large muscle groups and whole body exercise to maximize hormonal response (testosterone, growth hormone).
- All lifts performed with a 5/5 cadence (5 seconds up, 5 seconds down) to ensure constant load.
Tim suggests that using his diet method alone, you can lose 20lbs of fat in 30 days, and using his weight training program alone, you can gain 34lbs of muscle in 30 days. These claims seem a bit extreme to me, and since I’m not following either program exactly, I won’t be able to tell you whether or not either is true. I will however track and post my own weight here every few days so everyone can see what progress I’m making (and to keep myself motivated). I expect I’ll likely lose 5-10lbs by the end of the experiement, due to the tradeoff of fat loss and increase in muscle mass. Whatever the numerical outcome, I expect to find myself in far better athletic shape a month from today.
Starting weight, March 23rd, measured on my bathroom scale: 205lbs. Let the experiment begin.
How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise
By Tim Ferriss, author of “The 4 Hour Work Week”. 4 main principles:
- Avoid “white” carbohydrates.
- Eat the same few meals over and over again.
- Don’t drink calories.
- Take one day off per week.
Hit the article for more. Good stuff - I think I’m going to try it, but maintain my normal cardio/lifting routine.
I’ll be blogging about my progress, starting tonight when I’ll post my initial weight and workout program.
Source: fourhourworkweek.com
Dinnertime. Teriyaki chicken, sauteed peppers and rice pilaf. Who says guys can’t cook?
