dunc3862’s BodyBlog

Man I can’t wait till January… Not really, but kinda, it is hard to get things on track while on vacation.  Workouts are going great as usual, and the eating is a battle.  Ate clean yesterday, 35 points on the button, with 10 points of excersize using the ole WW tracker.  I am still weighing heavy though.  I will just keep fighting thru this week, and writing my plans \ goals for next year.  I will finish the second round of the 12 week program my trainer wrote for me this week.  And I am working on developing the next 12 week KB cycle.  As for cardio, I am going to follow my brothers’ lead and start making cardio days a mixture of exersizes.  For me it means; Elliptical, bike, treadmill, and swimming.  Mark and Matthew are training for a mini-triathelon in April.  If I find my knees don’t bother me on the running \ jogging side of life, I may do it as well.  So I will continue my program of 3x week kettlebells, and 3 x week cardio.  The kettlebells just give the most bang for your buck.  Cardio and overall functional strength training…what more could you want!  

Well I am headed to the Y for a cardio day.  Then off to work.  I am just working 3 days this week, and it is dead since most of my customers are on vacation.  So I am taking advantage of the down time to get my office in perfect order for the new year.  A new year always offers so much opportunity for some reason.

We have thrown out all of the temptation foods in the house to get back on track.  Made a $325.00 run at Sam’s today stocking the house back up on fish, chicken, whole grains, fruit, etc.  2009 is just around the corner, and the marathon run that my bro’s, dad, and I are on is just hitting the 13.1 mile mark with the finish line now on my mind.  No longer is the goal to loose the 114.5 lbs. by next July, 2009.  It is now to loose the 61 more lbs. by THIS July!!!  We had a big talk with the kids today to make sure everyone is aware of what must happen over the next 7 months in order for all of our family to go on the trip my father is offering up as a reward, and achieve the life changing weight loss at the end of the race.  

I will continue my Kettlebells 3 x per week.  They are quite simply the most intense excersize regiment out there in my opinion.  I did a double kb workout this morning, with a little extra jump rope and kb work.  It was 48 min’s of work, with a max HR of 172 and an average HR of 155!  That’s gettin it done…I have started adding in some stationary bike and even jogged for 5 min’s one day this week before swimming.  I only swam a half mile since I did 10 mins of HIIT on the ellyptical, then 5 mins bike, then 5 mins jogging straight on tread mill.  I have also added in some jump rope at the end of my kb workouts.  Just :30 jump and :30 rest for 3 rounds at this time. But my legs feel like stone after a 40 min kb workout.  Just trying to add some variety.

I am excited about 2009 and all of the exciting accomplishments I will achieve this year.  Turning 40 in September, at what will be the best shape I have been in since college, will be very special.

I hope everyone has a very Happy New Year!

My eating is horrible…I made it thru 2 Christmas party’s last Friday night without a single nibble of un-clean food, because I had to weigh on Saturday, THEN Saturday night we had a dinner party, Sunday we had a family celebration, and then friends have been dropping by with crap to eat for the last 3 days…  I won’t even go into the weight gain I have had just in the last 3.5 days!!!  I will put a stop to it today! I have been working out very hard, but as my trainer says, you can’t out snatch a donught!!!  I thing that amazes me though is that I fully realize that cheating is never worth it, and living disciplined is always worth it!!!  Kelly and I are going away this weekend, a Christmas vacation tradition, and I have to eat clean.  It is not hard because I am craving un-clean food, it is more because I am so relaxed when I am at home with my family.  And the required focus that it takes to eat clean seems out of reach.  Although I will say that my 8 year old has done a outstanding job getting upset with me, even to the point of grabbing my arm on the way to my mouth if I have unhealthy food in it.  My youngest has a unbelievable sense of good and bad when it comes to eating.  Need to follow his lead… Well I am headed to the Y to try and out-snatch the donut so to speak.  My have to get in the Sauna while I do my kettlebell workout.  Now that wouldn’t last long would it.

Reading in God’s Word this morning Romans 12:1.  Really hit me that I am to present MY BODY a living sacrifice to the Lord.  And that this is a spiritual service I can give to my Lord.  In verse 2 the transformation, which is continual, occurs as I do not conform to this world (such as living a unhealthy undisciplined lifestyle), but renew my mind.  And as I do this, I will be allow God to prove out thru me His perfect will… Rom 12:2 is one of my fav’s… I pray that as I continue this journey of transformation, I will be able to prove out God’s will for me to live in the abundant life Christ came to give me.

Here we go… Dad was down .6 lbs. for a new total of 61.8 lbs.  I was down 1 lbs. for the week for a new total of 54 lbs.   Matthew was down 1.4 for a new total of 73.6 lbs.; and Mark was down .4 lbs for a new total of 50 lbs.

Dad is just 3.2 lbs. from his goal.  Dad looks great. He is walking 4 plus miles per day, and swinging his arms all over creation with 7.5 lbs. weights on his wrist.  His new favorite saying is "my arms are hard as rocks".  I am still doing KB’s 3 x per week, and swimming 3 x per week for a mile per time.  Matthew and Mark have added in some stationary biking and jogging.  They have both signed up for a mini-triathelon in April.  I am on vacation for the entire next week, so my plan is to make this week a Biggest Looser week and try to get off 10 lbs. in 10 days.  Which will be tough considering it is Christmas week, but if I can eat clean and get in two-a-days, it can happen.  I really want to weigh at 270 by Wed. morning the 31st.  It won’t be an official WW weigh-in but my scales are dead-on with the WW scales, so I’ll now if I have achieved it.  This would leave 7 months for me to take off another 54.5 lbs. to meet the goal of 114.5 lbs. loss by the end of July 2009.

I will probably be blogging more while I am at home trying to get my focus for the new year.

The numbers are in…this week represents 24 weeks of eating on Weight Watchers for my dad, bros, and me.  My Father was down 1.2 for a new total of 61.2 lbs.; I was down 4.8 (got off the 4 lbs. gain) for a new total of 53 lbs.; Matthew was down 2.4 for a new total of 72.2 lbs.; and Mark was down 3.8 for a new total of 49.6.  Mark missed the ole’ 50 lbs. WW milestone by a good trip to the toilet…  He’ll get em’ next week.

This week I will focus on eating very clean foods inside of my point value. I am also going to get back on the Whey protein, and see what that does. I don’t think it is possible, but I would love to hit the 270 mark by Dec. 31st.  (I know just a month ago I said 260 by the 31st, but that ain’t gonna happen!)  I also plan on not slipping up today.  I have had a tendency to get a little loose on Saturday’s and use the ole flex points that WW’s gives per week, but I swear my body is so stubborn with the fat, I don’t loose well if I use any extra points or if I eat extra points I earn by working out.

Have a great week!  I’ll take pics in the morning.  I’ll be 25 degree’s outside, but I like taking them in the same spot for comparison purposes.

1 Corinthians 9:24-27

Man I have eaten clean all week with the exception of Saturday where I was a little off-track, and as of this morning I hadn’t lost a single pound… I have swam 3 miles this week, and already done 2 KB workouts using double 44’s… What gives! I didn’t get my workout in this morning due to my Men’s group meeting at 6:15 AM, and then I was in business meetings all day until I headed to my daughters b-ball game. So I am meeting my w\o partner tonight at his house to knock out a KB workout.  I absolutely hate working out at night.  Especially KB’s cause they are so frickin hard!  Then I’ll be get home at 10:30 or 11:00 PM so jacked up I won’t be able to sleep.  Weight Watchers is at 7:30 AM, so I will be haten’ it when the alarm clock goes off in the morning.  It is obvious that my eating has to be unbelievably strict to loose weight.  I cannot allow tomorrow to be off track in the least!  

Well check in for the update.  It is week 25 for the Duncan boys.

Great KB workout tonight.  I have just started my "double it up" 4 week section of KB workouts.  Pushing around 2 44 lbs. KB’s is just more fun than a man should be allowed to have.  I ate clean today, and intend on doing so the rest of the week.  My dad said today that I have until the end of July, which was the original date, to hit my goal of 220 lbs.  Not the end of June.  I must deny myself in the area of nibbling…  My meals are always clean, but it is the bite her and there that keeps me from loosing big numbers.  It certainly isn’t lack of excersize!  But once again as my RKC trainer likes to say, "you can’t out-snatch a donut!"  Not that I am gorging on donuts, but you get the message…  Have a great week.  I will post some new progress pic’s this Saturday.

Dad was down 1.4 lbs; me UP 4 lbs.; Matthew up .6 lbs; and Mark up 1 lbs.  Dad fasted all day yesterday, which is ridiculous in my opinion when he is just 7 lbs. from his goal weight with 7 months to go…but his point is that he wants to make every weigh-in with a loss.  So he is wearing a sauna suit to walk in at night.  Sounds like the ole wrestling days… Matthew and Mark slacked off on the working out.  And did some eating on Turkey Day.  I didn’t slack off on work-outs, but did get off track at Thanksgiving, and obviously that carried into the last week.  I did turn down TONS of desserts and snacks on the Trip to FL this week at the Conference I was at.  I worked out hard down there as well.  I have found that flying makes me swell up a good deal, and I tried to drink plenty of water to off-set.  But when your body is used to a gallon per day, and all of a sudden it only gets 64 oz or so, plus the altitude changes (looking for a good excuse as you can tell…) of flying, yoo get swelled up.  Anyway, must have a big week this week.  Need to take off 6 lbs. to be back on track in my mind.

Check in next week.

None of the Duncan boys weighed the Sat after Thanksgiving. I went to watch NC State whip Miami, Matthew was in AL, Dad was at his Charleston home, and Mark didn’t go… We are all weighing heavy at this point, and trying to play catch up. I head to FL for a conference today and will get back Fri mid afternoon. Just have to eat clean and excersize!!!  Better or worse, we are all weighing this week and I will put up the tally’s Saturday.