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Sunday, October 20, 2019 - Welcome, guest user!

On vacation; Do you want to get in shape in 2012?

This will be my final blog until Sunday, January 1, 2012–I’m on vacation! ๐Ÿ™‚ Normally when I’m on vacation I don’t resume my blogs until the Monday following, but I’ll be back a day early to ring in the new year and announce the January 2012 Transformation Spotlight of the Month. On Monday, January 2nd I’ll be starting my 2012 cut. I’ll get all my starting stats posted on January 2nd, and I’ll also update… [Read more]

Added Friday, December 23, 2011 by

Feeling much better after a great night of sleep. Ahhhhh!

Wow, I just typed a fairly long blog but when I published it there was nothing there. WordPress didn’t even auto-save it as a draft. Weird, that’s never happened before. So that’s gone… Well, I don’t have time to retype everything. Long story short: Lisa and I got some much needed rest last night, and Loki even let me sleep until 6:30, which was very nice of him. I’m feeling slightly homicidal this morning because… [Read more]

Added Thursday, December 22, 2011 by

I feel like a zombie this morning.

What a weird, long night it was for both me and Lisa… Lisa had to work late last night, and she didn’t expect to get home until around midnight. Turns out things took longer than expected, and she didn’t get to sleep until after 3:00 AM. Worst part? She had to be up again at 6:00 to go back to work. Man, that sucks. My night was not as bad as Lisa’s, but I only… [Read more]

Added Wednesday, December 21, 2011 by

How I prepare my favorite breakfast: roasted red potatoes and egg whites. This morning's breakfast: Roasted Red Potatoes, egg whites and Tabasco Green Pepper hot sauce!

Yesterday after I washed and tuned up my bike I really felt like doing some mountain biking instead of lifting weights. I decided to postpone my leg workout until today, and I’m glad that I did: I had a great afternoon ride, and when I woke up this morning I was totally in the mood to lift. I had an excellent early morning leg workout, and now I’m enjoying some roasted red potatoes and egg… [Read more]

Added Tuesday, December 20, 2011 by

18 miles yesterday; Flank pain returns; Brother in pretty bad mtb accident.

Yesterday morning when I woke up it was fairly chilly, but by 9:30 or so it had warmed to about 48 degrees (F). I decided to head over to Wekiwa for a ride, and I wound up doing a little over 18 miles. My activity level over the past few weeks has been down (combination of rain, a touch of a cold and laziness), and I certainly could feel the difference during yesterday’s ride–especially during… [Read more]

Added Monday, December 19, 2011 by

2011 maintenance weekly progress report: week #36 EatSmart Precision Digital Bathroom Scale

Week #36 of my 2011 maintenance program is complete, and itโ€™s time for my weekly progress report. My goal is to complete 2011 without ever rising above 10% body fat. NOTE: This will be my final weekly maintenance progress report of 2011, as I’m taking the last week of December off! My scale weight this morning (as measured by the ) is 185.2 pounds. That’s a 1.4 pound gain since last week’s weight of 183.8… [Read more]

Added Sunday, December 18, 2011 by

Preparing for success: pre-shopping for my 2012 cut. My freezer stocked with proteins. I took this picture right after an epic Costco trip just before I began my 2012 cut.

If you want to be successful at fat loss you’ve got to be well-prepared with a solid dietary strategy, a plan for your training program and a positive attitude. Over the years I’ve witnessed hundreds of people stumble into fat loss with few (if any) of those things going for them, and most of them fail. While it is possible to sort of “find your way” after starting a fat loss program ill-prepared, why make… [Read more]

Added Saturday, December 17, 2011 by

Greek yogurt as a sour cream substitute. Greek Yogurt

Last night I made one of my favorite salmon recipes, Broiled Salmon with Mustard and Dill. I’ve been making this dish since my original fat loss program back in 2003, and it’s absolutely fantastic. My salmon recipe calls for 3 tablespoons of reduced fat sour cream, which adds about 60 calories, 4.5g fat (most of it saturated fat), 1.5g protein and 3g carbs. Several JSF members have suggested that I give Greek yogurt a try… [Read more]

Added Friday, December 16, 2011 by

Feeling better; Fruit trees are going crazy; Motivational blogs? There are more than 100 bananas on this single flower, and more are emerging!

I’m definitely feeling better this morning than I was yesterday. I didn’t feel like working out yesterday afternoon, but I forced myself and I’m glad that I did. The workout was solid, but not great. The nice thing is the endorphin rush did more to alleviate my headache than the allergy medication! After I finished training and took a hot shower I felt really good. I have to give an update on our fruit trees,… [Read more]

Added Thursday, December 15, 2011 by

I think I might have a cold; January 2012 “100 Challenge” open for entry. My aching head. :(

I’m not sure if it’s just allergies or perhaps a bug, but I’ve had stuffy sinuses and a headache on and off since Saturday. Lisa is experiencing the same thing. Thankfully I’ve been able to keep the pain tolerable with sinus medication and Tylenol, but I’m also feeling a little run down. Actually if this is a bug of some sort, that might explain why I felt so lazy this past weekend. I had a… [Read more]

Added Wednesday, December 14, 2011 by