Hi guys, here’s the scoop. I am very fat right now; my body is totally disgusting and I am totally disgusted that I let myself get to this point.
I’m 5’10" with a natural largish built and weigh an unimaginable 285lbs. I just turned 36. I don’t know what my body fat % is but it’s REALLY high. I have to wear jeans with a 40 inch waist and XXL shirts; I am carrying most of the fat around my midsection.
The good news is that I’m in pretty good shape for the shape I’m in, if that makes any sense, meaning I am more active and mobile than most other obese people. I won’t lie; I did not and will not include a pic in this post out of pure shame.
Some History; a little bit over 5 years ago I was 190lbs, a semi-competitive kick boxer, lifted 3 times a week and ran 5 km 3 times a week, I WAS is pretty good shape.
I used to read T-Mag back in the day and muscle media 2000 before that, I was interested in health, fitness and weight training. Then I discovered poker and things went straight down hill; everything else in my world just stopped.
I have a bit of an obsessive personality to say the least, I have played a couple of million hands of poker (both live and online) in the last 5 years and that does not leave much time for anything else (just ask my wife God bless her!).
Things have changed, a lot. My wife is pregnant with our first child and I don’t want to be a fat fuck when my child comes into this world. I really don’t want my child’s first memories of me, to be, of me looking like a beached whale! What kind of a role model is that?
In short, I am ashamed of what I have done to my body and want to change it, my size is affecting all areas of my life including work and relationships. I am not a happy fat guy.
What I’m currently doing (and have been for 3 weeks):
o Eating 6 meals a day; I’m eating protein with every meal and cutting out all the starchy and sugary carbs (excecpt for my post workout drink)
o Concentrating on fresh veggies, lean clean protein and some fresh fruit and a little whole grain in the AM only
o I am not counting calories but counting “servings”
A typical day:
Meal #1: 2 eggs sunny side up fried in a little organic olive oil with 1 slices of whole grain toast
Meal #2: One serving (about a cup) of fat free probiotic (active BI cultures) yogurt with fresh berries and sprinkled with a little bran based cereal
Meal #3: A large selection (say 4 to 6 cups) of raw fresh veggies (including green and red bell peppers, celery, cauliflower, broccoli, snap peas, baby carrots and cucumber), one grilled eye of the round steak flavored with cayenne pepper and turmeric
Meal #4: 1 cup of 1% cottage cheese and 1 Granny Smith Apple
Meal #5: A large selection (say 4 to 6 cups) of raw fresh veggies (including green and red bell peppers, celery, cauliflower, broccoli, snap peas, baby carrots and cucumber), a turkey breast cutlet fried in a little organic olive oil and flavored with cayenne pepper and turmeric
Meal #6: 1 cup of 1% cottage cheese and Â½ of an avocado
o Running/fast walking Mon/Wed/Fri
o Lifting Tue/Thu/Sat
o Nothing formal on Sunday’s but I do walk my dog a couple of KM or go for a canoe ride for a couple of hours
I am running/ fast walking a total of 30 min on Mon/Wed/Fri. I am on a graduated program that slowly, over 13 weeks, increases the running portion and decreases the walking portion with the goal to be running for a solid 25 minutes (with a 5 minute fast walk warm up) at the end. It’s going well so far.
On Tue/Thu/Sat I am doing a full body workout; I am following plan that I found in T-mag: The 3-day-per-week, full-body workout plan by Chad Waterbury.
I like this plan because it’s simple and a little old school. I workout at home where I have a decent range of dumbbells and 300 pounds of free weight (in all sizes) to go along with my Olympic straight bar. I also have a good adjustable bench but sadly no squat rack (I could not safely do squats right now anyway).
So there it is; I am looking for any constructive feedback that can help me fine tune (or revamp if I need to) my current approach. Thanks for reading this and thanks in advance for any advice offered.