dunc3862’s BodyBlog

Well it has been 10 weeks since the Duncan boys decided to do something about being fat….and here are the numbers.  Dad lost 2.8 last week for a 10 wk total of 40 lbs. on the money; I lost 6.6 in the last two weeks (didn’t weigh last week due to golf outing, neither did Matthew) for a 10 week total of 35 lbs. on the money; Matthew lost 4.8 over the last 2 weeks for a total loss of 45 lbs.; and Mark lost 1.8 last week for a grand total of 30.2 lbs. !!!! Not to shabby for a bunch of fat guys.  Dad is continuing to walk 9 holes of golf each night.  I am sticking with Kettlebells 3 x per week and swimming 3 x per week on non kb days; Matthew and Mark and swimming 5 or 6 days per week.  We are all up to a half mile per swim.  Mark did this in under 20 minutes last week.  I did 1\2 mile yesterday in 23:25 with one minute of break after lap 9.  

We are starting to leave each other alone about our various approaches to eating and excersizing, which is a good thing.  We have all hit the 10% loss number now (I was bringing up the rear, but got it this morning!)  So there is a little respect building for each person’s approach.  I have been trying to upload pic’s but they won’t go on.  I’ll get it figured out this week.

Have a great day.  1 Corinthians 9:24-27!!!!

Matthew and I were out of town yesterday on a golf trip, so no "official" weigh-in. Dad and Mark were both down a pound. we should all be back on the scales next Saturday morning together. I plan on making my 10% pin, which would be 35 lbs. I plan on eating clean this week, and working out hard.  And for anyone that actually reads this….have a great day!

Workouts going great this week…the timed workouts are tougher than I expected on certain excersizes! Holding a plank for 30 seconds after doing push-ups for 30 seconds straight is tough…I am enjoying the swimming on non-kb days too.  I swam 15 laps in a 25 yd. pool yesterday.  It is good for recovery after a KB day, and doesn’t cause any joint pain.

Matthew and I will be away on a golf outing this Saturday morning, so we will not be able to weigh-in at WW’s until Monday night.  I am back to loosing good this week, hoping to get below 3 bill’s by Monday!  I am hoping to get up pic’s soon.  I have been taking them every 4 weeks, but for some reason they won’t load up when I try. 

I was out of town for my anniversary weekend this past Saturday. Quick update: Dad lost 6 last week for a total of 36; me down 1 lbs. for a total of 30; Matthew down 1.6 for 40 or so, and Mark down 1.4 for a total around 28 lbs.  Me, Matthew, and Mark should have a good week this week.

Did Kettlebell workout yesterday.  Since i started week 5, my trainer has started a new 4 week series which is all timed instead of reps based.  I have rejoined the YMCA so I can start swimming on my non kb days.  Did 11 laps last Friday with my brogthers.  I did 10 laps this morning.  a set of 4 laps, then 20 second rest, 4 more, 20 second rest, then 2 strong laps to finish up.  I am using the breast stroke, freestyle, and side stroke.  It is a good non-impact workout for my days off kb’s.  I am flying to CT for the night for some meetings tonight and tomorrow.  I will have to get my KB workout in tomorrow night when i am back home.  don’t feel like lugging kb’s thru the airport.

Official weekly weigh-in this morning at Weight Watchers…this is the 8 week mark.  This week Dad lost nothing…Matthew is down another 4 lbs. for a total of 39.2 lbs; Mark was down 2.7 for the week for a total loss of 27 lbs.  And I lost 2.6 lbs. for a total of 29.4 lbs. in 8 weeks. i am very proud of my brothers, and myself, for doing this WW program right.  Eating the points, or just under them, and excersize is the key…Who knows, in one year after we have all achieved our goals, we may be on national WW commercials.  Hopefully Dad will start following the WW program instead of "dieting", so his metabolism will kick back in and he can gain some of the lean muscle back that he has to have lost by the extreme
"dieting" that he has been doing.  Even my step-mom, who has been eating the same things as my dad, has stopped loosing.  Muscle burns fat…and starving your body burns muscle…a lot of life is a paradox.

I did rejoin the YMCA this week so I can start swimming on my non Kettlebell days.  I went once this week and swam 11 laps in a 25 yard length pool with Matthew and Mark.  I plan on doing this 3 x per week.  I also finished week 4 of my 12 week KB routine my trainer wrote for me.  It is kicking my rear!!!  This morning I did 50 minutes of work, burned 721 calories with a max heart rate of 171 and an average heart rate of 153!  That’s gettin it done!  Not to reveal all my personal workout written by my trainer, but I did do 20 get ups this morning w a 35 KB L&R; 60 single arm swings; 4 minutes of two arm swings plus a lot more…I think adding the swimming on non kb days will help stretch out the muscles and help in recuperation.

I plan on posting beggining, 4 week, and 8 week pics this weekend for progress pics.  

Well the week 7 weigh-in numbers are now officially in…dad lost 2.2 this week for a 7 week total of 30.8 lbs; I lost 6.4 lbs. this week for a 7 week total of 26.8 lbs; Matthew lost 7.4 this week for a total 7 week loss of 35.2 lbs.; and Mark lost 4.0 for a total of 24.2 lbs. in 7 weeks.  Everyone is doing good.  Dad is walking 9 holes of golf every night.  Matthew and Mark have been swimming and walking on a treadmill, and i have continued my kettlebell workouts written by my trainer 3 days per week with some light to moderate cardio 2-3 other days per week.  Dad did get the WW leader’s jaw to hit the floor today when he PROUDLY announced that he eats at least 10 points less per day than he is supposed to…the leader quickly let him know that WW’s does not support that, and that points are to be eaten.  He also Proudly stated he eats the same thing every day…and that he looks forward to the same meals…and that he is satisfied…I hope he doesn’t burn out by DIETING like he is instead of eating on the program like he should be.  We have all also started playing some tennis together, which is a little comical, but fun.

I am proud of my loss this week, since I was in Vegas for part of the week on business, and Oregon for a few days on a golf trip.  I did walk 36 holes of golf in Oregon the week before on one day and 18 holes the next using a caddie.  Matthew and Dad both bet me I wouldn’t be able to do it.  Matthew has paid up his $100.00 bet, but Dad has not paid up yet.  I normally would never try and collect a $500.00 bet from my father since he has done so much for me financially over my life, but due to the fact that he didn’t believe in me….he will have to pay!  Every son seeks his dad’s approval…that is one truth of life that doesn’t change no matter how old a man gets.

Have a great week!