Here’s how today’s workout went -

• 5 Minutes Warm Up On Indoor Track
• 34 Minutes Walking / Rocking On Treadmill (Which included running a mile without stopping!)
• 3 Sets Chest Press Machine
• 3 Sets Triceps Press Machine
• 3 Sets Shoulder Press Machine
• 5 Minutes Stretching

I had a great time at the gym today.  I was unable to go on Thursday, and I was pumped about having an entire 90 minutes to workout.  Since I started The 929 Project, I’ve avoided trying to run a full mile - for fear that I would fail - and get discouraged.  Today, I decided that it was time to test myself.  I’ve been doing intervals - walking for a while and running for a while, but today I warmed up for about 10 minutes and started jogging.  About 13 minutes later, I had run a mile - and was still running.  I could have continued, but I didn’t want to press my luck.

I think I’ll wait a few more days before I try running again.  I really enjoy the elliptical machine and I feel that it gives me the best overall cardio and fat burning workout.  It does feel good, however, to know that if I want to run a mile, I can!

I have decided that I need a name for my current weight loss plan.  Why?  I have been writing about my (failed) attempts at weight loss for almost three years, and I really can’t look back at January of 2007 as my starting date, because I never really focused or put my heart into getting in shape.  So, for all practical purposes, September 29, 2008 is my real starting date.  From now on, I will refer to my current weight loss plan as -

The 929 Project

I want to lose 90 pounds by September 29, 2009.

My starting date was September 29, 2008.  Weight - 252.2 Pounds

My goal date is September 29, 2009.  Weight - 162.2 Pounds

Total weight loss goal - 90 Pounds

Click here to see my most recent weigh in.

I do want to say one thing about my goal of losing 90 pounds.  If I succeed, I will weigh 162.6 pounds.  I haven’t been at that weight in almost 15 years.  After losing an initial 50 pounds or so, I will reevaluate my goal, to see if it is still realistic.  I am 5 feet, 8 inches tall, and 162.6 pounds is considered a healthy weight for that height, but I might find that I am much healthier and stronger at a slightly higher weight, say 175 pounds.  We shall see.

I’ve gone 50 days without eating sugar, flour, potatoes, or bread.  I haven’t had a single piece of candy - or gum.  I’m completely done with soft drinks and I only drink water.

On September 29, 2008, I finally decided to focus, with all of my energy, on losing weight.  I created my Health Optimization Plan and my Weekly Workout Plan - and I’ve (religiously) stuck to them both.

My diet, such as it is, consists primarily of -

Strawberries, almonds, cucumbers, lemons, lettuce, cashews, green apples, grilled chicken, turkey, lean beef, pecans, eggs, and water.

Basically, I’m following a lower-carb diet, as suggested by Doug Kauffman from Know The Cause.  For the first four weeks, I was taking several anti-fungal supplements and now I’m taking pro-biotics.

I’m rarely hungry, and when I am, I simply eat one of the foods on the above list.  I feel great - I feel better than I have in 5, maybe 10, years!  Seriously.  I’m exercising (a minimum of) 5 days a week, I’m sleeping better, and I have so much more energy.

I’m going to do this.  I am going to reach a healthy, sustainable weight, and I’m going to feel good about myself.  This time, unlike any other time in my adult life, I’m absolutely committed to being healthy.

50 days down, a lifetime to go.  Rock on!!!

Here’s today’s workout -

• 5 Minutes Walking Warm Up On Indoor Track
• 11 Minutes On Elliptical (I really focused on getting my heart rate above 150.)
• 3 Sets Of 10 Seated Leg Extensions
• 3 Sets Of 10 Seated Leg Presses - I can now press the entire stack, 425 pounds, 10 times!
• 2 Sets Of 10 Seated Leg Curls - My hamstrings hate this exercise.
• 22 Minutes On Elliptical (I did a brand new routine - labeled aerobic on the elliptical - which focused more on the arms, and also had me going in reverse for a brief period.  I’m not sure I’ll do this version of cardio again.  I didn’t feel the same intensity that I do when I do the intervals.)
• 5 Minutes Cool Down On Indoor Track

When working my legs, I like breaking the cardio into two segments.  The cardio works my legs, so I’m working them for well over an hour.  When I’m finished, I feel great - exhausted, yes - but great.  As a side note, I’m going to have to look for a replacement for the leg presses.  I really need to do some squats, but I worry about injuring my back or neck.

I wrote down the wrong weight.

I’m actually at 236.6 not 237.2.

As part of my Health Optimization Plan (H.O.P.) - my official weigh in days are Mondays.

Here is a summary of my progress to date:

Starting Weight (September 29, 2008)

252.2 Pounds

Weight Last Monday (November 10, 2008)

238.2 Pounds

Current Weight (November 17, 2008)

236.6 Pounds

I have lost a total of 15.6 pounds!  I lost 1.6 pounds last week.

Goal Weight (September 29, 2009)

162.2 Pounds

My ultimate goal is to lose 90 pounds.  I have 74.4 pounds to go.

Current Weight Loss Chart (Click to read about my Fitday chart.)

Current Weight Loss Pace (November 17, 2008)

.3184 Pounds Per Day

I am losing .3184 Pounds Per Day.  At that pace, I should reach my goal weight of 162.2 Pounds in 233 more days - July 08, 2009.  My goal date is September 29, 2009.  I am ahead of schedule - but my weight loss pace has been slowing, which is to be expected.

I wrote down the wrong weight.

Click here to see the corrected weigh in for November 17, 2008.

As part of my Health Optimization Plan (H.O.P.) - my official weigh in days are Mondays.

Here is a summary of my progress to date:

Starting Weight (September 29, 2008)

252.2 Pounds

Weight Last Monday (November 10, 2008)

238.2 Pounds

Current Weight (November 17, 2008)

237.2 Pounds

I have lost a total of 15 pounds!  I lost 1 pound last week.

Goal Weight (September 29, 2009)

162.2 Pounds

My ultimate goal is to lose 90 pounds.  I have 75 pounds to go.

Current Weight Loss Chart (Click to read about my Fitday chart.)

Current Weight Loss Pace (November 17, 2008)

.3061 Pounds Per Day

I am losing .3061 Pounds Per Day.  At that pace, I should reach my goal weight of 162.2 Pounds in 245 more days - July 20, 2009.  My goal date is September 29, 2009.  I am ahead of schedule - but my weight loss pace has been slowing, which is to be expected.

Here’s my workout from this morning -

• 5 Minutes Warm Up On Indoor Walking Track
• 36 Minutes Interval Training On Elliptical
• 10 Minutes Ab Work Out
• 5 Minutes Cool Down On Indoor Walking Track

Here’s my workout from this evening -

• 5 Minutes Warm Up On Indoor Walking Track
• 34 Minutes Interval Training On Ski Machine
• 3 Sets Bench Press
• 3 Sets Chest Press
• 3 Sets Triceps Dumbbell Extensions
• 10 Minutes Stretching
• 5 Minutes Cool Down On Indoor Walking Track

When I walked in the door, the person behind the check-in counter asked, “Are you back for a double dose?”  I had no idea that anyone had noticed that I had been to the gym this morning, so I just sorta nodded and mumbled, “Uh, yeah.”

A double dose.

Two months ago, it was rare for me to work out twice a week, much less twice in one day!

It’s happening.

I’m finally locked in.

I’m actually doing this.

Rock on.

Hey, before you go, please consider subscribing to No. Calories Needed.  Whenever I see those subscriber numbers go up, I get even more motivated.  And if you are already a subscriber, you totally rock!

Here’s what I did yesterday at the gym

• 5 Minutes Walking Warm Up On Indoor Track
• 2 Minutes Lunges On Indoor Track
• 40 Minutes Interval Training On Treadmill (6 Extra Minutes)
• 3 Sets Of Dumbbell Curls
• 3 Sets Of Dumbbell Hammer Curls
• 3 Sets Of Preacher Curls
• 3 Sets Of Concentration Curls
• 3 Sets Of Back Extensions
• 10 Minutes Stretching

I had a great 40 minute cardio session on the treadmill.  Usually, I do cardio for 34 minutes (2 minutes warm up, 30 minutes of intervals, 2 minutes cool down).  Wednesday, however, I decided to push myself, and I added one extra interval session, with 2 minutes of walking, followed by 2 minutes of running, followed by 2 minutes of walking.  Doing the lunges before my treadmill session really seemed to help get my hamstrings and thighs invoved.  As for my biceps and back, I really focused on my biceps.  It’s amazing how much more I can move, after less than two full months of working out.

Over at my other site, No Credit Needed, I’ve listed some of my favorite, free weight loss podcasts.  I hope you’ll click over and check them out.

• 5 Minutes Walking Warm Up On Indoor Track
• 11 Minutes On Treadmill (Very Intense To Get Blood Pumping!)
• 3 Sets Of 10 Seated Leg Extensions - On the last set, I really, really felt the burn.  Intense.
• 3 Sets Of 10 Seated Leg Presses - 350 pounds is a lot of weight.
• 2 Sets Of 10 Seated Leg Curls - I still have to be careful with my hamstrings.
• 22 Minutes On Treadmill (Alternating 2 minutes walking with 1 minute running)
• 5 Minutes Cool Down On Indoor Track

I really busted it on the leg extensions.  I don’t think I’ve ever worked my muscles so hard.  I liked breaking my cardio into two segments.  I was in the gym for a little over an hour - and my heart rate was elevated the entire time.

The gym was very, very crowded tonight.  I prefer to work out during the day, when there are fewer people around, but it feels good to feel like I “belong” - and I’ve stopped worrying about what others think.  Imagine, for years I have promised myself that I would work out faithfully, only to go two or three times and then quit.  Now, I’m working out a MINIMUM of five times a week - and my only regret is that I don’t have MORE time for the gym.  Crazy.

Here is a summary of my progress to date:

Starting Weight (September 29, 2008)

252.2 Pounds

Weight Last Monday (November 3, 2008)

239.6 Pounds

Current Weight (November 10, 2008)

238.2 Pounds

I have lost a total of 14 pounds!  I lost 1.4 pounds last week.

Goal Weight (September 29, 2009)

162.2 Pounds

My ultimate goal is to lose 90 pounds.  I have 76 pounds to go.

Current Weight Loss Chart (Click to read about my Fitday chart.)

Current Weight Loss Pace (October 27, 2008)

.3333 Pounds Per Day

I am losing .3333 Pounds Per Day.  At that pace, I should reach my goal weight of 162.2 Pounds in 228 more days - June 26, 2009.  My goal date is September 29, 2009.  I am ahead of schedule - but my weight loss pace has been slowing, just a bit.