T Nation

Summer of Doogie


#1

My son moves to Texas to live with me on August 12. That's one year since my marriage ended and I moved out of the house. I can't begin to explain how happy that makes me, but it seems like an eternity from now. I've decided to set some self-improvement goals to pass the time until he arrives.

I've made some check-off charts, I've read some books on changing/creating habits, and on Tuesday things begin.

Summer 2013 Goals and Action Steps:

  1. Lose 33 lbs between 5/28/13 and 8/12/13.
    -Perform at least 15 minutes cardio (even just walking) everyday for 77 days.
    -Lift weights 44 days between 5/28/13 and 8/12/13
    -No carb diet/1600 calories per day/One cheat meal after each 6 lbs lost
    -Track food on Fitday.com

  2. Cut caffeine out of my diet completely.
    -Take an account of all caffeine taken in for 5 days.
    -Remove 50 mg every two days until at 0mgs

  3. Read at least 25 pages a night for 77 nights.
    -Return DVR to Comcast
    -Take Kindle to pool and read instead of watching TV

  4. Perform some sort of relaxation/meditation daily for 77 days.

Any advice is very welcome. I've been taking caffeine pills for probably 15 years. I drink Coke Zero and drink green tea by the gallon. I took ephedrine with the caffeine until it was banned. Occasionally on the weekend I'll try to cut out the caffeine, but I end up as a lump on the couch. I know I've burned myself out, but I'm scared of being a big lump o crap at work when I cut out the caffeine.


#2

Cut back on the caffeine slowly and when it you get the cravings chew gum or do sometime type of activity to get your mind off of it. Once you are off it completely the first 4-5 days are the worst after that life will just as it was before.


#3

Will follow


#4

Agree on cutting back on the caffeine. If you're getting up in years, you may start getting to the point where caffeine does unpleasant things with the heart rate. I've had arythmia and palpitations, and the docs agree I go decaf.


#5

Summer of doogie: Day 1 of 76

Weight: 243.2 lbs

Weight Loss to Date: N/A

Calories Consumed: 2193 (30 carbs)

Caffeine Intake: 456 mgs

Cardio: 18 minute morning walk

Lifting: No workout. Had to be home for Comcast guy to destroy my internet speed. Still on hold with tech support.

Reading: "THE POWER OF HABIT: Why we do what we do in life and business"

Meditation/Relaxation: 8 minute YouTube Guided relaxation video

Notes: I'm fucking hungry. I went over my calorie allotment quite a bit (500 calories) today. Usually I would chug a few Coke Zeros when the hunger hits, but I'm trying to drink water in the evening. My right calf and shin caught a painful pump on the walk to where I limped the last quarter mile. That is embarrassing to admit.


#6

Summer of doogie: Day 2 of 76

Weight: 239.8 lbs

Weight Loss to Date: 3.4 lbs

Calories Consumed: 2053 (18 carbs)

Caffeine Intake: 456 mgs

Cardio: 15 minute morning walk. Same distance as yesterday, but shaved about 3 minutes off.

Lifting: Stiff Leg Dead 205x6 205x6 205x6 205x6
Good Mornings 95x10 95x10
Lying Leg Curls 130x8 130x8 130x8
Seated Calf Raise 140x10 140x10 140x10
Cable Crunch 100x10 100x10, drop set 100x8 85x6

Reading: "THE POWER OF HABIT: Why we do what we do in life and business"

Meditation/Relaxation: 8 minute YouTube Guided relaxation video

NOTES: Calf and shin pumped again. Have to add more distance tomorrow on morning walk. Calories better, but still too high. Caffeine intake steady. Need to find something else for meditation/relaxation. Got my internet up to speed finally after a long call with comcast and netgear.


#7

Summer of doogie: Day 3 of 76

Weight: 237.6 lbs

Weight Loss to Date: 5.6 lbs

Calories Consumed: 2104 (20 carbs)

Caffeine Intake: 378 mgs

Cardio: 16:30 minute morning walk.

Lifting: Lat Pulldowns 140x10 140x10 140x8
Straight Arm Pulldowns 60x12 60x12 60x10
Reverse EZ Bar Curls 80x6 80x6 80x6
Bar Curl 85x6 75x6 65x8
Behind the Back Wrist Curls 135x10 135x10 135x8
EZ Bar Wrist Curls 35x10 35x10

Reading: Finished:"THE POWER OF HABIT: Why we do what we do in life and business"
Started: "7 Habits of Highly Effective People"

Meditation/Relaxation: Does watching NBA playoffs count? Probably not. Need to work on finding something to help with this part this weekend. Will find a book or MP3.

NOTES: Calories above what I had hoped, but the weight is coming down. I'm ravenous at work by 10:30 a.m. Should be a go for a cheat meal Saturday night. Important that it doesn't become CHEAT DAY or CHEAT WEEKEND. I lowered the caffeine intake today unintentionally and still felt good other than the hunger.


#8

Summer of doogie: Day 4 of 76 (posted a day late)

Weight: 235.8 lbs

Weight Loss to Date: 7.4 lbs

Calories Consumed: 2413 (16 carbs)

Caffeine Intake: 366 mgs

Cardio: Short Treadmill walk at gym after workout.

Lifting: Bench 225x5 265x5 295x5 325x4 275x8
Life Fitness Chest Press 200x10 200x8
Incline Tate Press 45x8 45x8 45x8
Rope Pushdowns 80x8 70x8
Swiss Ball Crunches BWx15 BWx15

Reading: : "7 Habits of Highly Effective People"

Meditation/Relaxation: Nothing

NOTES: Raining this morning when I went out to walk, so I had to hit the treadmill at gym after workout. I hate the fucking treadmill. Calories include 4 ounces of bourbon that I had forgotten to account for during the day while eating. Not as hungry today. Still cut back on caffeine some. Fell asleep on couch watching some comedian on Netflix, so didn't do any meditation/relaxation activity. Should be about 8 lbs down for the week tomorrow morning. Probably going to eat Mexican food for tomorrow's cheat meal.


#9

Summer of doogie: Day 5 of 76

Weight: 235.2 lbs

Weight Loss to Date: 8 lbs

Calories Consumed: Cheat Day--managed to limit it to one Mexican meal (with appetizer) and a few drinks. Ate no carbs until dinner.

Caffeine Intake: 300 mgs

Cardio: 16:30 minute walk

Lifting: Off Day

Reading: : "7 Habits of Highly Effective People"

Meditation/Relaxation: A guided breathing MP3 I found. Not sold on it.

NOTES: I've cut the caffeine intake by 33% so far this week. I took two pills that today, 8 hours apart, that have 150mgs each. I was pretty lethargic before the second pill.


#10

How is the book reading going?

You know I am gone from work for a bit, but will be following this.


#11

I'm following. What a wonderful idea to set these goals for yourself to pass the time until your son arrives.


#12

It's going pretty good. That first book was about 400 pages, which is more than I've read in a long time. It was really interesting, though.

I'm just getting into this second one.

I got rid of my DVR, so other than the NBA playoffs nothing else is on TV.


#13

Summer of doogie: Day 6 of 76

Weight: 238.4 lbs

Weight Loss to Date: 4.8 lbs

Calories Consumed: 2092 (18 grams carbs)

Caffeine Intake: 150 mgs

Cardio: Walked a few laps around the gym track

Lifting: Front Squat 135x6 155x6 175x6 195x6
Leg Extension 160x10 160x10 160x10
Donkey Calf Raise 320x12 360x10 360x10
Overhand Bar Holds 315xF 315xF 315xF
10lb Plate Pinch 30xF 30xF

Reading: : "7 Habits of Highly Effective People"

Meditation/Relaxation: A guided breathing MP3 I found. Not sold on it.

NOTES: Only took one pill today. Took a couple of short naps during the day. Head is starting to tighten up a little bit.


#14

Summer of doogie: Day 7 of 76

Weight: 237.8 lbs

Weight Loss to Date: 5.4 lbs

Calories Consumed: 1928 (25 grams carbs)

Caffeine Intake: 150 mgs

Cardio: 17:42 minute walk

Lifting: Bent Over Barbell Row 185x8 185x8 185x8
Seated Row 160x10 160x10 180x8
DB Hammer Curl 40x8 40x8 40x8
Hammer Machine Preacher Curl 65x10 65x8 55x9
Cable Crunch 100x10
Cable Rotations 17.5x15 17.5x15
Cable Side Bends 47.5x10 47.5x10

Reading: : "7 Habits of Highly Effective People"

Meditation/Relaxation: Nothing.

NOTES: Made it through a day of work with only one pill at 5:15 a.m. Head started tightening up, and I was yawning at the gym this afternoon, but I made it. Going to take one pill again in the morning, and then it's time to bring out the pill cutter. Skipped breakfast this morning and wasn't anywhere NEAR as hungry during the day. Able to cut calories a bit more today.


#15

Summer of doogie: Day 8 of 76

Weight: 236 lbs

Weight Loss to Date: 7.2 lbs

Calories Consumed: 1929 (19 grams carbs)

Caffeine Intake: 150 mgs

Cardio: 17:00 minute walk

Lifting: Push Press 135x8 155x5 175x5 185x4 135x8
Bent Over DB Lateral Raise 25x10 25x10 25x10
Face Pulls 70x10 70x10x70x8
Dips BWx12 BWx12 BWx12
Shrugs 145x10 145x10 145x10

Reading: : "7 Habits of Highly Effective People"

Meditation/Relaxation: Tried to meditate on my own.

NOTES: I've already cut my pills up for tomorrow. Tomorrow is 100mg.

http://www.philly.com/philly/health/Caffeine_withdrawal_is_now_a_mental_disorder.html


#16

Summer of doogie: Day 9 of 76

Weight: 234.6 lbs

Weight Loss to Date: 8.6 lbs

Calories Consumed: Unknown. I hit up a local BBQ place on the way home from work. It was a disappointment.

Caffeine Intake: 100 mgs

Cardio: 16:30 minute walk

Lifting: Off Day

Reading: : "7 Habits of Highly Effective People"

Meditation/Relaxation: Tried to again meditate on my own.

NOTES: I'm in the midst of a caffeine-withdrawal headache, and I'm lethargic as hell. Not a happy camper. Really wanted BBQ today and was totally let down by this place in my neighborhood. Dry brisket and bland sausage.


#17

Where?


#18

Something "Smoke House" on Kirby. In a little shopping center on the side of the street that elementary school is on. So, so dry.


#19

Its not Rudy's or Kings for sure.


#20

Summer of doogie: Day 10 of 76

Weight: 233.8 lbs

Weight Loss to Date: 9.4 lbs

Calories Consumed: 1767 (17 grams carbs)

Caffeine Intake: 100 mgs

Cardio: 16:30 minute walk

Lifting: Stiff Leg Dead 215x6 215x6 215x6 215x6
Good Morning 105x8 105x8
Leg Curl 140x8 140x8 140x8
Seated Calf Raise 140x12 140x12 140x12

Reading: : "7 Habits of Highly Effective People"

Meditation/Relaxation: SPURS

NOTES: Going to try to take about 50mg of caffeine tomorrow and none this weekend.