FATFREEMITCHD’s BodyBlog

Working at a middle school with tweens (11-14) will give you a reality check whether you like it or not.  A few of the kids know I’m trying to get my Beachbody on. The other day a girl came up and took her pointed finger and poked it in my belly. Then she said," It’s hard, what happened I thought you were going to get a flat stomach." I told her my baby is due in May", implying my beachball will be a beach bod by then. Everyone in the lunch line laughed. My point is that kids can be brutally honest. That nite I poked my belly and she was right. It is hard. I smiled though, because I knew it was muscle buried under a layer of fat. Men have such a difficult time doing cardio.. But  finally I’ve found some cardio I like. And guess what. Since my last measurement I have lost 1% BF and 5 lbs. I am proud of me.. I finally listened to the succesful on this site. You can pump iron till the sheep come in, but until you eat clean , you will be just a bigg " FAT MUSCLE".   You and no one else will ever see your muscle under that lard.. And my goal this week is to blog, blog , blog..

 While cking my fitness journal I saw that  I had missed 2 days working out. I refused to make that 3.. So I went the one place I know will get you motivated.. I read a BB members blog.. She had recently had hernia surgery and set a goal to lose 10lbs in 10 weeks.. She did it, then competed , then won.. Her mantra… "Don’t skip a workout" , thnx Zumi.. After reading it I suited up , hit the gym and had an awesome chest workout.. Because my energy level was low today I just focused on one body part.. Then I did cardio on recumbent bike today..Mission accomplished…

After 13 non consecutive days of training I have reduced body fat by 1.7%.  At that rate I guesstimate it will take me 4 months to get down to around a healthy 17/18% BF..  Have to continue to step up my cardi(which I have) and clean eating.. At least now I have a standard and a goal to move forward to..

Worked Bi’s / tri’s today.. Early am , it’s already 100 in southern cali..

 I went to the gym and had a hellacious back and chest workout today. Afterwards I stopped by the barbers for a quick cut because I have a social event tomm. As my barber was cutting, the owner came by our station and asked if I was working out or something because everytime he’s seen me lately I "keep looking younger and younger." I thanked him profusely for the compliment and proceeded to tell him I had re-started gym workouts a few weeks back. He then proceeded to ask me a lot of questions. When I got home today  my wife wanted me to try on some clothes she bought me to wear for tomm. but she wanted my son, a fashion aficionado to take a look and give his opinion. Out of the blue he said ."DAD YOU’RE GETTING SMALL ON THE BOTTOM". I thanked him and told him I am trying and learning more each day. It had a been roughly a year since I had received compliments like these. And on this day I’m on top of the world and with continued fitness training it can only get better..

Yesterday BB.com allowed me to change my name to a persona that more fits who I am.. The name was bestowed upon me by a young , vivacious, fit Goddess named JustMinxy. Now I must take charge and prove to myself that I am that I am…

My 1rst workout as SuperMitch I dedicate to you JustMinxy for your insightful vision for the new me.. 

Home workout today was bi’s and back.  Goal to speed up pre- workout prep for when I start back to work in Aug..

Stats today.. BF 33.3  WGT.. between 247-249lbs. RHR 80 BMI 34.7

I came across some progress pics of me in 2001 and 2003. My weight has hovered between 245-248 for the last 9 years.. The good news is I did enough excercise not to exceed those paramenters..bad news is I haven’t made progress to lower BF or Wgt.. just maintain them.. When I posted those progress pics it let  me know that I have to seize the time and the time is now..

Criminals often say they will never go back yet most do.. I choose not to be a repeat offender anymore.. I can choose not to go and do everything it takes to leave 245-248 behind me.. Ready to start my new life..

Two weeks ago I restarted my fitness program. Weighing in at 246 lbs.. 34.7% Body fat (bf)
Yesterday I weighed in again and guess what? After strength training, cardio6/7 days, clean eating I still weighed 246.. But I was elated…Here’s why, the scale is not your friend and you should instead purchase a Body fat analyzer, it will motivate you..

Add muscle , burn fat… Add just 1 xtra lb of muscle and your body will burn an additional 50 cals daily and effortlessly. Do you know how much muscle you’ve added last week?

Several times during the day yesterday I kept re- checking my bodyfat.. To my surprise it had moved a notch every time I checked.. This piqued my curiosity. I was wondering why after all my working out and eating clean my weight had not changed from last week. Research showed me that I had added almost 3 lbs of muscle. So my body was burning 150 cals extra daily… I was as happy as a kid in a candy store. My goal was to create a daily 500 cal deficit in my caloric intake which would create at minimum a 1 lb weight loss for the week..

Sample using my numbers from week of june 22 09

BF BEFORE 34.7 % wgt. 246 x 34.7%BF = 85.362 , at start I was carrying 85lbs. BF

BF 2 weeks ltr 33.6% wgt 246 x 33.6%BF= 82.656 or 83 lbs rounded off BF

Weight - fat mass = lean body mass ( muscle ) YOU’VE BUILT UP

Before 246-85 lbs fat = 161 lbs muscle , 85 lbs fat

Today 246-83lbs fat= 163 lbs muscle, a gain of 2 lbs muscle that will burn an additional 100 cals daily, 700 weekly… But as you can see with 80+ lbs BF, I’ve got work to do..-  Priceless

Ate clean , went to the gym 5/6 days.. My crowning achievement ,   the fat meter moved..

NUTRITION GOALS.. 

Caloric intake;  2500 daily , eat 250 cals less daily, eat clean 5/7 days. 

Goal Set (strength): Burn 250 cals 5/6 days wkly , Increase LBM at least 1 lb monthly.

Weight loss goal : Minimum 1lb weekly until reaching goal weight of 220..

Goal met: Lost 1.5 lbs this week…

Up protein intake, I’m not gettng nearly enuff protein (should be 1 gram per pound bodyweight to promote and support muscle growth. I did a good job of taking 50 grams protein at  the gym  within 10 minutes of each strength  .

Goal Set (strength): Train min 4 days weekly…

Accomplished  goal just have to decide if I want to go half pyramid or slpit routine training for  next 3 weeks..

Weak areas: Procrastinate too much on abs workouts.. I want a flat belly but not completely committing to what it takes to get there..

Weak upper middle back… Can’t do more than 5/6 bodyweight push-ups  which is poor according to stat charts..

Goal : strengthen upper back with assisted pull-ups and purfect push ups 4x weekly

Weekly stats.      Wgt.        BF          BMI       RHR    WAIST

 Start                 248       34.7          35          84        46

Wk 1 JUN 22       246       33.9         34.6        76        46

Summary:

Improved BF still Obese category though, weight stayed same built some muscle will compute LBM (Lean body) mass next update.

 Talking about our workout at 7 am this morning .. The wifey got out of bed and went with me.. We worked those bi/ tri’s like a Tazmanian devil works a snake.

 On another subject met my first ,in real time today. I overheard this brother inviting another brother to a show in Culver City  Cali. next  month. I didn’t want to jump into their convo so I let it go, reasoning that I might bump into him again one day. I’ve never been to a show and I’m at a mental level where I want to go. As fate would have it I was headed to the John to free Willy and guess what.? There he was . We talked and he said he was going to be in the show but when he said the 18th my heart sank. I had months ago commited to my wife to attend an event same date. Damn I wanna go to that show to see and support a local in real time comp. Oh well, there’s always next time.. And I met him for a reason.. So I know it will come to past…