Friday, November 8, 2013

Day 72 , Nov 8 , 2013

Friday .. Nov8 , 2013

Nov 7 happened to be a cheat day ..

Breakfast: Roti/Omelet
Lunch: Broccoli garlic + soup
Evening snacks: trail mix / chocs
Dinner: vi/ck

Workout: 40 min Jog , 8 min Planks

Sleep: 7 hrs

This was how day was spent , Today is Nov 8 and I am already passed 7 days in Nov.. Need to pull .. coming 3 days should be clean and productive..

Diet.. Workout.. Sleep
 

Thursday, November 7, 2013

Day 71 , Nov 7 , 2013

Thursday  , Nov 7 2013

Derailed a bit in logging what I am doing for last  1 week.. But it is imperative for me to get back on track and log everyday what I am doing.

Standing at 195 and aiming at 189 on  Dec 1 (Morning weight)

Need a fresh plan to achieve these 6 pounds. I have got 24 days.. So 1 pound in 4 days..  That is a challenging target.. Would like to achieve that.

The Plan

Workouts - 3 Workouts a week of Strength Training  , 30 -40 min of Cardio everyday.
Diet -  Night watching is necessity .. no carbs or limited carbs , throw away the bhujia/biscuit from your cub board today..Cook your food , no outside chicken as exception, protein source is eggs and whey


Protein: 6 Eggs -  2 Scoops of Protein
Carbs:  Vegetables / Roti/ Bread but all before 7 PM.
Fat: Reduce , use only ghee to cook your food

Cook yourself. 

Water: Atleast a Gallon
Sleep:  10:30 - 6:30 ( 8 hrs of Sleep is a must )

Logging: Everyday is a must

So tomorrow is the day which should say , yesterday was clean.

Best of luck and 189 should be not far.



Thursday, October 31, 2013

Day 64, Oct 31 , 2013

Thursday , Oct 31 .. 2013

197 is where i stand.. Target for November ; 189 (30 Nov 2013)

Things are going good , Strength training is intensified , Cardio is getting less this week.. Injury in foot and cramped stomach  halted this a bit.. Hoping to get good miles for Thursday Saturday and Sunday along with Strength training on Friday.. Diet is good , one cheat day in a week and hope it keep this going till Nov End and will take from there.

Great to keep this going and moving , by November End I would have been completing the 90 days of this blog and will tell you what my progress is .. Keep enjoying and having fun..

Have a great Time.

Monday, October 28, 2013

Day 61 , Oct 28..2013

Monday , Day 61

Things are going fine as far as workouts are concerned , did 8.25 miles in 95 min during the weekend , Workout with Darin is going on every alternate days.

Want to carry on with this for another month and keep going. October secret goal was 195 , lets see where I can land on that. But big goal is under 190 by Nov end. 

Wednesday, October 23, 2013

Day 56 , Oct 23..2013

Wednesday .. Oct 23, 2013

Updates from yesterday: 3 mile , 450 cal run in 33-34 min.

Diet was cheat in dinner.

Today is session with Darin , workout would be Chest , Shoulders triceps.. And 30 min Cardio.. need to hit hard.



Tuesday, October 22, 2013

Day 55 , Oct 22 ..2013

Tuesday ..Oct 22 , 2013

Updates from yesterday

Strength training with Darin

3set ( 15-20 reps) Legs
3set ( 15-20 reps) Legs Lunges
3 sets (15-20 reps ) Back Lat pull
3 sets (15-20 reps ) Back Bent over
3 sets Biceps.

Diet was OK

Today should be Cardio and diet.

Have a great one.

Monday, October 21, 2013

Day 54 , October 21 2013

Monday .. October 21 2013

Writing less often off late .. Not very good..

Weekly Weigh in: 200 pounds finally.. Another journey starts from here.. Want to reach 185 before I decide where to take this further. 15 more pounds , targeting mid December .. Immediate target is 195. Deadline is 4th Nov.

Working out 3 days with Darin and rest of days are cardio ( 30-40 min each day).. Wishing to introduce 30 more min on Darin days ( 30 min of  jogging/running)..

This week should be clean and an effective one and propel me towards my immediate  goal.. Being little impatient and expecting more.. Need to calm down and torch it through another 15 .. This year end should get me there. Need more concentration during these coming 2 months. Don't want to let it go.. Diet should be proper specially evenings , workouts should be safe so that they can sustain.. Intensity should be more.


Best of training and here is weekly weigh in table

Date
Expectation Weight
Oct 21 , 2013
200
Oct 28,2013
198
Nov 4, 2013196
Nov 11,2013
195
Nov 18, 2013
193
Nov 25, 2013
192

Thursday, October 17, 2013

Day 50 , Oct 17 2013

DAY 50:  Half Centuries of Days - Journey from 213 to 201 ( 12 Pounds) .. 50 MORE to go.

For last 2 days , had a 3 mile jog/run and Legs/back/biceps exercise.

Diet is a little cheating ..

Wait for October End , my secret goal is to reach 195. Fingers Crossed.

Tuesday, October 15, 2013

Day 48 , Oct 15..2013

Tuesday .. Oct 15 2013

After a rough week.. I am coming back to trainings again.. Ankle sprain , Cold/cough took center stage during  last 2 weeks.Hope to have better health in coming days ..

Weekly weigh ins going good:  200-201 for today morning..  Now altering my target to 195 for Nov 1.

Let me add my measurements too

Waist: 41.5
Chest: 43.5
Hips: 40
Biceps: 13


My strength is little down and targeting to follow clean diet/exercise days till Nov 1 and want to introduce more control on my workouts and diet. The theme is to be on control of the work being done in coming 17 days.. being aware of what i am doing and not being stressed of losing weight. Gain some strength in the process and find better rhythm for coming months.

Exercise Schedule

3 - Days with Darin / Week - Alternating between Chest/Shoulders/Triceps  And Legs/Back/Biceps , Cardio for 30 min these 3 days ( Eliptical)

3-4 Days of Cardio at home , Jogging/Running 3-4 miles a day.


Diet: 100 Gms protein - Whey/Egg primarily. Less carbs ( almost none in night)

Carry on with this and achieve 195 by Nov 1.

Great Going...

Sunday, October 13, 2013

Day 46 , Oct 13 2013

Sunday , Oct 13 2013

Past 3 days

2 Days of 4 miles and 1 Day with Darin

Will post later about more details

Thursday, October 10, 2013

Day 43 , Oct 10 , 2013

Thursday .. Oct 10 , 2013

Sick for last 2 days , no workout on Tuesday and Wednesday.. Sad about that. Want to hit it hard again.. Waiting to recover from cold and hit it again.. Hope to do something in evening today.

Will update later.

Tuesday, October 8, 2013

Day 41 , Sep 8..2013

Tuesday , Sep 8 2013

Yesterday Workout update

35 min Eliptical
1. Chest press - 3 sets
2. Chest fly - 3 sets
3. Shoulder - 6 sets
4. Abs - 2 sets
5. Triceps - 2 sets

Diet was OK


Monday, October 7, 2013

Day 40 , Oct 7 2013

Monday , Oct 7 2013

Friday: Legs , Biceps and Abs exercise with Darin
Saturday: 5 miles - 1hr
Sunday: 2.7 miles - 31 min

Fasting on Saturday and Sunday , no grains..

Weekly weight update: 203.5 , so on target .. Soon to see under 200.. Cheers



Date
Expectation Weight
Actual
Sep 30 , 2013
205
205
Oct 7,2013
204
203.5
Oct 14, 2013 203
Oct 21,2013
202
October 28, 2013
201
October 31, 2013
199.9

Friday, October 4, 2013

Day 37 , Oct 4 , 2013

Friday.. Oct 4 2013

Updates from day 35..

Session with Darin, 40 min eliptical..Chest, triceps , shoulder.. Twisted my ankle during run.. So took it lightly.

Diet was OK

Yesterday Updates

Took it lightly due to ankle twist , Jog 5 K in 35 min.

Diet was OK

Today is a session with Darin .. Should be working out Legs , Biceps and back and cardio will be 35-40 min (Eliptical)

Weekly weight updates will be in on 7 Oct.

Immediate target is under 200 , timeline is end of October. Best of luck to me.

Wednesday, October 2, 2013

Day 35 , Oct 2 , 2013

Tuesday , Oct 2, 2013

Updates from yesterday

5 miles - 1 Hr

Diet was OK

Today is session with Darin , expecting : Chest , Triceps , Shoulder exercises.. Then planning to run 30 min on treadmill..

Keep going..

Tuesday, October 1, 2013

Day 34, October 1 .. 2013

Tuesday , OCT 1 2013

Yesterday update on workout

Session with Darin: Strength training concentrating on Legs, Back, Biceps.

Exercises

3 Sets - TRX Sit Ups (legs)
3 Sets- TRX Pull Ups(Biceps)
3 Sets - Squats (Legs)
3 Sets - Lat Pull( Back and Biceps)
3 Sets- Bicep Curls( Biceps)
Planks 2 sets - Abs
Crunches 2 sets -Abs

30 min Cardio.

Yesterday update on Diet
6 Eggs , Scoop of whey Protein .. Carbs limited.

Today will be run 5K , followed by some more cardio.




Monday, September 30, 2013

Day 33 , Sep 30.. 2013

Monday .. Sep 30, 2013

Today is weekly weight update day .. Below is the table showing 205 pounds .. So it gives me a clear target for October.. UNDER 200 .. Lets see how soon i reach there. I am putting whole October to loose 5.5 pounds.

So yesterday update: 3 miles - 33.5 min.. , Shoulder Press ,  biceps curls combined with jumping jacks.

Today is day with Darin , The diet is planned and will see if I will be able to follow it.. Best of luck

Here is the updated table.  So I reached  205 in 2 weeks prior. last 5 pounds in 3 weeks ..

Date
Expectation Weight
Actual
Sep 10, 2013
210
210
Sep 17,2013
209
208.8
Sep 24, 2013
208
207
Sep 30,2013
207
205
October 7, 2013
206
October 14,2013
205


Here is the new table for October
2013.


Date
Expectation Weight
Actual
Sep 30 , 2013
205
205
Oct 7,2013
204
Oct 14, 2013

Oct 21,2013
202
October 28, 2013
201
October 31, 2013
199.9

Sunday, September 29, 2013

Day 32 , Sep 29 2013

Sunday , Sep 29 .. 2013

Friday was heavy on diet , i took some exceptions and gorge upon delicacies . Saturday was again cheat here and there on diet..  Sunday is a day of realization and re planning.

Friday exercise: Strength training with Darin .. Chest , Shoulders Abs.. I feel i am under training under Darin , need to think about that

Saturday : 5K miles and some push ups, planks.

Immediate goal is under 200 , should achieve this by October end.. 33 DAYS from today , target is 6 pounds. Hope to achieve this.. need to minimize diet exceptions and keep  going on workouts.

Weight updates should come , 30 Sep, 7 Oct , 14 Oct , 21 Oct , 28 Oct . . 28 Oct should read me under 200 ..

Best of luck to me. and keep following.

Friday, September 27, 2013

Day 30 , Sep 27 .. 2013

Friday: Sep 27 , 2013

So it is day 30 , and it is going good.. Yesterday was 3.5 miles at 5.5 miles/hr pace .. 40 min.

Diet was still OK , eggs are on in dinner ..

Today is  session with Darin .. Should be a great strength training session.

Next weekly weight update coming on 30th Sep.. Hope to see close or under 205 in that table .. which means achieved the target a week prior.. That means October target should be under 200..whoooo..aa


Thursday, September 26, 2013

Day 29 , Sep 26 .2013

Thursday: Sep 26,2013

So today is 29th day of this blog and I am doing pretty well in terms of maintaining my workouts and maintaining  this blog.. The biggest fear of mine is to be become complacent and start  missing my workouts.. Need to conquer that.. Hope to keep going and going for another month and then 2 months.

So lets start from Yesterday

Workout with Darin: Heart rate controlled and not so strenuous on body. Need to check if that is gonna be beneficial to me

warm up
Strength training : 3 sets of squats ( 25 pounds dumbbells ) , 3 sets of laterals, 2 push ups ,  2 TRX, and couple more exercises with Jumping jacks in between to keep heart rate going.

30 min of treadmill maintaining heart rate in 137-140 zone ( 3.5 m/hr walking did it with 2 incline)

1 hr in total.


Diet was Ok

Today's Plan

5 K treadmill ( 34-35 min ) followed by planks , pushups, burpees.



Wednesday, September 25, 2013

Day 28, Sep 25 2013

Wednesday : Sep 25 2013,

Yesterday was 5K done in 34 min and that's it.. Feeling sick due to flu shot.

Diet was OK.. Today is session with Darin, will update here what was done .

Immediate target is 205 and now I started dreaming about under 200. The weekly weight updated will be up on 30 Sep. Hope to see close to 205 there.

Great to have you as an audience , My journey from this week reset to 10 weeks .

Tuesday, September 24, 2013

Day 27 , Sep 24 .. 2013



Tuesday: Sep 24 , 2013 ..

So , I started with Darin yesterday .. It will be 3 days a week for next 10 weeks with him .. He concentrates on heart rate training , to start with he wants my heart rate in 150-160 zone for half hour.. I am going to do my strength/resistance training with him 3 days a week for rest of the days I am going to do running at home for 30-45 min. The target is to sustain 10 weeks.

The diet was OK. I have found a dinner which seems to be filling and nutritious.
 1. 3 Egg Whites , 1 whole Egg
 2. Onion riata
 3. Half roti and vegetables.

I still need to figure out my lunch and breakfast.

Ok So exercises which i did with Darin yesterday

1. 5 min walk
2. Stretches
3. 3 sets TRX ( 15 each)
4. Jumping Jacks -30 sec
5. 3 Sets chest press ( 20 pounds each arm ) ( 15 reps)
6. Jumping jacks
7.3 Shoulder pulls ( 20 reps) - jumping jacks in between
8. Laterals 3 sets , jumping jacks in between
9. Abs crunches.
10. Leg crunches.

Today's Workout
35 Min Treadmill workout
8 min Planks
Push Up - Burpees (10-10 each) 2 sets


As it is 24 Sep and I need to log my weekly weight update here is the updated table. I have been able to reach the goal for this week (which was 208) .. I am at 207 today.


My immediate target: 205
Mid term target: 195 ( Time frame , 2 months from now: around end of November)





Date
Expectation Weight
Actual
Sep 10, 2013
210
210
Sep 17,2013
209
208.8
Sep 24, 2013
208
207
Sep 30,2013
207
October 7, 2013
206
October 14,2013
205

Monday, September 23, 2013

Day 26 , Sep 23 2013

Monday - Day 26 of this blog (Sep 2013)..

Spent some good workout days during weekend , Saturday was great day followed by a good one on Sunday ..

Saturday workout ( Sep 21,2013)

5 sets
Jogging/Sprint ( 90/30 sec) - Group of exercises ( squats,lunges,curls,bur pees etc)

Sunday Workout  ( Sep 22, 2013)
5 KM Jog/Run ( 35 min )
Weight training exercises ( biceps curls/shoulder press etc done in 3 sets of 15-20 each)

Diet is going good.. Today I am having 1st workout session with new trainer.. Hope to have a great one.

So 1 hr of exercise with him.. will report tomorrow about how it went.

Tomorrow i will log my weekly weight update too.. So lots to come ..stay tuned.




Thursday, September 19, 2013

Day 22 , 2013

Thursday , Sep 19 , 2013

So today is Day 22 .. Yesterday was OK as far as workout is concerned , Feeling little sore and Leg muscles are bit tired due to squats in last 2 days.. I am going to relax my muscles today and no body weight or weight exercises , I will do 30 min Cardio in form of treadmill jogging/running at the end of the day.

My weigh ins should be weekly from now on..

Today weighing machine told me:  207.6

I will log next weigh in on 26th Sep , 2013. Hoping to reach near 206.

Will watch my Diet and workout.

Tuesday, September 17, 2013

Day 20, Sep 17 2013


Sorry for not writing for last some days .. Weekend and very bad state of mind .. Had problems and low energy to log in and pen down.. But still fighting with this. NOT DOWN and NOT OUT.

So last 4 days ( Friday,Saturday,Sunday,Monday).. worked out 2 times ( Saturday and Monday)..Diet was almost controlled , no big and irregular junks..

 Today is Sep 17 and i need to log my results in table , which i mentioned a week back, So here is the table .. as you can see the target for Sep 17 was 209 which is very much achieved , I saw 207.2 today but again it can be a bit low figure , but I can say safely that i reached under 209.. I am logging 208.8 here as actual for Sep 17.. My next target is under 208 and if I can sustain 207.2 for couple of days , the target should changed to under 207..

My immediate target is 205.


Lets talk about workouts
Saturday:  1 hr of jogging/running / core exercises , the workout was same as last Monday's but little more long.
Monday: 2.5 miles of good jogging/running , Planks

Will update Today's workout later

here is today's plan


Warm Up
2 min

Stretches


Bench Press – 60 pounds
12 reps -3 sets
Squats , 70 pounds – 3 sets
Barbell Curls – 40 pounds
12 reps – 3sets
Sit Ups -15 – 3 sets
Reverse pulls
12 reps – 3 sets
Dumbbell pulls -25 pounds – 3sets
Russian Twists -15 – 3sets
15 – 3 sets
Shoulder press – 40pounds -3 Sets
 



Date
Expectation Weight
Actual
Sep 10, 2013
210
210
Sep 17,2013
209
208.8
Sep 24, 2013
208
Sep 30,2013
207
October 7, 2013
206
October 14,2013
205

Friday, September 13, 2013

Day 16 , Thrusday Sep 12 , 2013

Sep 12 , 2013 - Thrusday

Here is the update from thrusday workout , i changed the workout on fly

It was weight training session

 Warm up - 2min , 5.5 min jog
         3 Sets

               Squat with weight - 50 pounds -  15
                Bench Press - 40 pounds - 15

          2 Sets
                Sit up on ball - 20
                Reverse pull - 15
         3  Sets  
                Dumbell Row Side - 25 pounds - 15 each arm -  3 sets
         1 Set
               Sit UPs with Ball- 20
               Russian twist with ball - 10

          3 sets
                Barbell curl - 40 pounds - 15 ,15,10 
                Bench Press  -  50 pounds - 15 , 15, 10

Weighing machine - 208 pound
Immediate target - 205 pounds


Here is the today's plan
90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Walking Lunges with Weights - 15
Shoulder Press - 20
Burpees - 15
Bicep Curls - 15
Pushups - 10

90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Side Planks - 15 each
Shoulder Press - 20
Push UPS - 10
Laterals - 15
BentOver Row - 15

90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Chest Press - 32
Squats and Shoudler Press - 15
Biceps Curl - 15
Walking Lunges with weights - 10
BentOver Row - 15

90 Sec - Jog 5.5
30 Sec - Sprint 7.5

Sit and Kicks - 15
Dumbell Flies and Abs -15
Full Sit ups - 15
Plank - 30 sec


90 Sec - Jog 5.5
30 Sec -Sprint 7.5

Thursday, September 12, 2013

Day 15 , Sep 11 .. 2013

Wednesday , Sep 11, 2013

Lets start with yesterday's workout updates

Warm up - 2 min Jog , 5.4 , 2 in
Hamstring Stretch and Quad Stretch

    1 Mile Jog - 11 min 
 Single-Leg Squat                                    8-12 each leg          2
 Dumbbell Clean                                      10 each side        2
 Clock Lunges                                          7 each side         2
 Pushup Position Row                              6 each arm         2
 Curl and Jog                                            45 Sec              2
 Supinating Dumbbell Curl                      8-12 each arm          2
 Bentover Row with Back Extension       8               2
 Dumbbell Lunge with Lateral Raise       6 each leg       2
 Golf Squat                                               10-15 each side     2





1 Mile Jog - 12 min


Stretches - Hamstring , Quad , Calf - 30 sec each with both legs.
















So , Yesterday workout was OK but not as planned , i think the exercises i chosen were new and I took time to adapt to them.. But good thing I still went through the workout and running .. Will improve with next workout..

Weighing machine : 208.8

Immediate target: 205

I am going to  meet a new trainer today and will update if i am joining him for twice a week. I need it to keep going.

Will update the today's workout plan later , planning for a 2 miles run and weight training.

Great going guys , here is my motivation .. 174 from 210 in 6 month

















Today's Plan

2 min jog warm up

Weight Squats -  10
Sit up - 15
Push Up  - 10

Jumping Jacks

Weight Squats -  10
Push UP with dumbell - 10 , each ARM
Situp - 10

Jumping Jacks

Weight Squats -  10
Bench Press - 8
Dumbell row - 15 each Arm

Jumping Jacks

Bench Press - 8
DUMBell Row - 15 each ARM
Push up with dumbell - 10 each Arm

Jumping Jacks

Bench Press - 8
leg Curls -15
Leg Extensions -15

Jumping Jacks

Barbell Curls - 15
Leg Curls -15
Leg Extension -15

Stretches