Day 16

Make my lower body workout on Friday after work. Didn't go during lunch as usual because I was meeting a friend instead. I need to up some of my weights though because I didn't hit my itensity levels like I think I should have.

Didn't make my cardio on Saturday and just couldn't make myself do it last night. On a good note, I worked out 5 times last week (3 weights, 2 cardio). This week I am going to shoot for making all 6 days.

On the nutrition front I didn't to as well. I had pizza for lunch on Friday, then ate bar food Friday night and drank beer so Friday was my "free day."

Saturday I did a little better, I had some celery with peanut butter, cottage cheese and carrots earlier in the day. I wound up having a cheeseburger and fries for dinner which I guess could have been worse given that I had not eaten too much earlier in the day.

Yesterday I totally blew it but I knew that was going to happen. Took the mothers out to brunch at a local hotel and eat a lot. I didn't pig out like I would have in the old days but I did eat quite a bit. Ate a chicken breast and some roasted potatoes for dinner and had a two scoops of sugar free ice cream in the evening.

I'm not sure when I will get my workout in today. I can't go during lunch, I have to pick my son up so I'll probably wait until this evening after he's in bed....

Day 12

Didn't get a chance go to the gym yesterday during lunch for my cardio so I wound up doing it at 10:30 last night.

Had a good 20 minute interval run on the treadmill. In retrospect I didn't push myself as hard as I probably should have (I am supposed to be going "all out" on the 18th and 19th minute of the run). I wimped out and went "almost all out" for only 1 minute. Will try better on my run on Saturday.

Meeting some friends for lunch today so I'll do my lower body workout later on. I was going to get up and go at 5:30 this morning but my son had a rough night and my wife was pretty tired so I stuck around in case he woke up again....

Day 11 & First post

I started this Blog to document my weight loss using Bill Phillip's "Body for Life" program. Its a 12 week program combining exercise (cardio and weight training) with nutrition that can lead to astounding results. I started the program on Monday April 25, 2005 and will finish this challenge on Saturday July 23, 2005. You can get more information on the program at http://www.bodyforlife.com

Its a fairly challenging program because it has you exercising 6 days a week (3 weight training days, 3 cardio days) stressing intensity in both the weight training and cardio workouts. The good thing is that the exercise takes less than 4 hours a week so you're not living in the gym. The nutrition part has you eating 6 small meals a day eating portions of proteins and carbohydrates while limiting fat intake.

My two biggest problems have been snacking too much in the time between when I get home and have dinner ready and making it the gym for all 6 workouts. I've been making poor choices on what to snack on...

I am on my second week of the challenge, day 11 of 72. I started the program at 248 pounds with 32.1 % body fat. I weighted my self on Monday 5/2 and weighed 245.7 with 32.7% Body Fat. I don't know what's up with the increase, I am just chocking it up to variability of the scale. On a good note, I missed 1 workout and didn't follow the nutrition plan perfectly and still lost 2 pounds which is significantly better than my previous efforts at working out and dieting which gave me a typical weight loss 1/2 pound a week.

My workout yesterday was upper body and I am sore today, I had to cut it short but I still hit my high intensity points for the most part... I am little sore today on my arms and chest (which I don't mind at all).. I'm being weak and having lunch with some people instead of going to the gym so I'll just sneak out at some point to get in my cardio on the treadmill. :)