dunc3862’s BodyBlog

The numbers are in: Dad was down 1.6 lbs. for a new total of 63.6 lbs.; Me down 3.4 for a new total of 57 lbs.; Matthew (*unofficial) down 1.8 lbs. for a new total of 76.6; Mark down 1.6 for a new total of 47.8; and Scott was down .4 for a new total of 6.8 lbs.

Dad is fighting hard to get the last couple of pounds off to reach his 65 lbs. loss goal.  The leader this morning reiterated what we have been telling him, and that is he will need to eat ALL of his points in order to feed the furnace to loose the weight.  You can only starve so much out of yourself before you body shuts down.  I plan on buying him some Jay Robb whey protein.  If he will drink a couple of those per day, one after he works out and one before bed, he will start feeding the muscles instead of eating them away.  He needs to use skim milk instead of water to get in the calcium as well.  Will see if an old dog can learn new tricks…  I had a great week of workouts, and ate clean.  I did end up skipping lunch and dinner yesterday to shock my system a little and make sure I got into the 270’s.  Which I did…277.4 as a matter of fact.  Matthew’s weight  is "*unofficial".  Due to him being up with three sick kids all night, he did not make it to the "official" weigh-in at WW’s this morning.  We will erase the * after he puts in official weigh-in next week.  Mark is still battling to get off the weight he gained over the holiday’s.  It took me 3 weeks to loose what I put on in 2!  Scott was sick this week, so he ate away his pain so to speak, but at least he didn’t gain any weight.  

Looking forward to a good week this week.  It feels good to be in the 270’s.  Haven’t been in the 270 range for more than a couple of years, and then I only sniffed it for a few weeks.  Truthfully this is the lowest I have weighed in probably 13 or 14 years.  It feels good!

Have a great week, and thanks for those of you that are keeping up with our progress.

1 Corinthians 9:24-27

David

PS Posting new pics today as well.

My dad & Matthew are on a golf trip to Sea Island, GA so they did not make it this morning, and my youngest Bro Mark is in Tampa on business, so he was MIA.  I lost 2.2 lbs. for a new total of 53.8 lbs., and Scott (the newest member of the group) lost a whopping 6.8 lbs. his first week on the program!  On a side note, my wife who is doing BFL, is down 7 lbs. in 3 weeks and 2.5% down on her body fat.  I don’t expect her to loose too much more scale weight, but the BF% and measurements should continue to tighten up.  It is certainly helping me to have her eating so disciplined too.

I had a very good week of eating and a great week of exercise.  I had the pleasure of training under Dave Whitley, irontamer.com, while I was in Nashville for two sessions.  I am as sore in my legs and glutes as I have been in months.  I also got to swing the 108 lbs. Beast for some sets, and Dave spotted me as I did a get up R&L with a 40 KG kettlebell!!!  Took me three attempts to get it on my left side.  Left shoulder kept moving out of position as when I was in the post position on the floor.  Got the Rt side first try,and without any glitches.  Dave said I might could get the Beast… I will worry about that after my weight is at 220 lbs.  Right now my goal is to maintain muscle mass and shred fat.  So NO strength training allowed.  But I CAN’T WAIT to get to a point to train for strength with the Kettlebells.  Dave was a good instructor, and although I have only been around primarily 2 RKC’s counting him, they seem to have a strong quiet confidence.  My local trainer Dan Anderson is the same way.  And pound for pound, Dan is about as strong a guy as I know.  My technique was solid according to Dave, which is a testimony to the job Dan has done teaching me.  Dave did make one point on my position while doing a get-up that should help when doing the big weights.  Since I use a 24 KG for my normal routines, the flaw didn’t show itself till I got 88 pounds overhead.

Focus is strong.  I am looking forward to breaking into the 270’s this week.  Haven’t seen that weight range in 14 years!  Must stay in my points with the food, and try and get in the 4-6 meals per day that I know works best with my body.

Have a great week and remember to "discipline your body and make it your slave". (1 Cor. 9:27)

Great workout this morning…20 min’s of HIIT Elliptical (heart rate max’d at 170 on my high point) followed with 10 mins HIIT on bike, then 10 mins HIIT on treadmill, and to finish up 18 laps (a half mile) in the pool.  Took 19:32 in the pool.  My lat’s and shoulders were toast from yesterday’s KB workout, and my legs were dead from the 40 min’s of HIIT cardio before I got in the pool.  So it took me a minute and a half more than it should.  Should be ready for the kb workout in Nashville tomorrow night with Dave Whitley.  I am looking forward to having him critique my form and offer advice.  KB’s are so hard, and they are so addictive…I am expecting a great weigh-in this week.  Just have to stay clean while having the ole’ business dinner tomorrow night, and driving in the car or 12 hours over the next 2 days.

Another successful eating week is under way.  Made it thru the weekend clean, which is always a challenge. I was inspired by the 3 lbs. loss from Sat. morning, so I stayed the course. Headed to Nashville this week for a couple of days.  Need to make sure i have a cooler packed with some fruit, almonds, yogurt, and such.  Also, plenty of water. I am pretty excited that I get to train with David Whitley while in Nashville.  Check him out at www.irontamer.com .  I want to get in a PM and AM session on the two days that I will be there, but I may be so whipped from the PM that I won’t be able to make the AM, but we’ll see.  Either way, I am excited to be able to train with a world-class RKC instructor.  Although Dave did have good things to say about Dan Anderson, RKC, the guy who works with me here in Hickory.  So I know I have been getting world class advice all along.  Did a long KB workout today, and just got some Fat Free popcorn popped to check out a little TV before bed. This stuff is the best for taking care of the munchies.  Only 1 WW point for a whole bag!!! WHOO-HOOO!

Have a great week!

Everyone finally made it in for the WW’s weigh-in this morning.  We have a new member to Team Duncan, a buddy of ours that I graduated High School with joined up this morning.  His name is Scott, so I’ll be putting him on the updates.  There is a certain amount of accountability to having the progress posted weekly like this.  And Scott, if you read this, the penalty for dropping out of Team Duncan is that I will post the before pics taken in your tighty-whitey’s on the World Wide Web for everyones enjoyment!!!  Now on to the results:

Dad was up .8 for a new total loss of 62 lbs.; I was down 3 lbs. for a new total loss of 51.4; Matthew came in down 1.2 lbs. for a new total loss of 74.8; Mark came in with his pay the piper after Holliday weigh-in at a 3 lbs. gain for a new total of 47.2; and the newest member of Team Duncan, Scott started off the new program at a lean and mean 324.8.  (Been there, done that, bought the 4 xl t-shirt…)

Dad is just a few lbs. from his 65 lbs. goal, and looks great.  I think the key will be for him to start eating just a little more clean points of protein, thus adding a little muscle and energy to make the hard \ long treadmill workouts he’s doing payoff.  Which will help him burn more fat.  Muscle burns fat.  Heck, maybe even get on a little Whey protein shake action, with some Creatine thrown in.  That way instead of his arms being, and I quote Dad.. "hard as rocks!" they will be big as boulders too.    I have eaten very clean over the last 2 weeks, and have been working out very hard.  I am following a 12 week fat burning Kettlebell routine written by Mr. Dave Whitely, irontamer.com .  He is the #1 rated KB trainer in the US, and the things he can do with a kettlebell are simply amazing.  Not to mention tearing decks of cards in half, bending wrench’s, etc.  Anyway, it is a lot like the 12 week cycle my local trainer had me on, but just a few more exersizes thrown in with a few more rounds of work.  Anyway, I am burning @ 900 cal’s per 50 minute workout.  Heart rate is coming in around 167-171 max, with an average of 151 - 153.  So needless to say, these are kicking my butt.  (Thanks Dave…and I am sorry for speaking about you using foul language under my breath while doing my 4th set of get-ups with a 53 pounder this past week )  I am continuing on my 3 cardio days per week to do elliptical, bike, treadmill, followed by a half mile swim. Matthew is trying to get off as much as possible since their #5 child is on the way.  He was trying to meet his goal by then, which is in February, but that won’t happen.  Now he is shooting for Easter to have off the additional weight and meet his goal of 112 lbs. loss.  Mark basically took a month off, and will start back working out this week.  Scott has gotten the necessary items from Dick’s to start swimming with us.  (We told him that we are wearing Speedos to reduce drag…be interested to see if he shows up in some.  Although I am pretty sure they don’t make a size 50 speedo.  Maybe for Canadians only.)

Anyway, that is it for this week.  My focus is strong now that we are into 2009.  No longer is the goal time next year… It is now this July.

Have a great week, and thanks for checking on us.

1 Corinthians 9:27

We had a family meeting today about our program. As you know our father and stepmother are putting up a heck of a trip as a reward for loosing the weight.  But they have to buy the plane tickets for the entire group by May 2nd for the best deal.  So….we had to decide where everyones (primarly mine) weight has to be by May 2nd in order to safely assume that the July 31 deadline of the total loss will be met.  I must be at 243 by May 2nds WW weigh-in.  That is 43 lbs. less than my weight at this past weeks weigh-in, and that will leave me 23 lbs. to loose from May 2nd to July 31st to fulfill my commitment for the trip.  Needless to say, I have to hump it.  My eating must be clean, no nibbling.  And my workouts must stay tight.  (not worried about the working out. Burned 801 calories in 51 minutes of work this morning playing with the ole kettlebells.)  But I may need to get in some 2 a days when the opportunity presents itself.  Four kids makes it hard to workout in the evening though.  But the girls do a Zumba class at the Y a couple of nights per week, so I need to just take my big butt down there and get in some extra cardio.  Maybe I should even do some Zumba.  That’d be cute.  A 286 lbs. Zumba dancer…

 Anyway, keep checking on me.  It is time to kick in the afterburners and finish this race!!

 1 Corinthians 9:24-27 must be applied!!!

Well…we finally made it back to WW’s after a two week hiatus.  All but Mark that is.  Dad was down a pound.  He was 3 lbs. up on Tuesday but somehow managed a 1 lbs. loss… So obviously Dad didn’t eat anything on Friday, and must have used the ole steambath at his house on Saturday morning after walking on the treadmill with multiple sweatsuits layered on underneath the Sauna suit he bought a while back before weighing in, but none-the-less, he continued his streak of not having a gain. I on the other hand was up 5.5 lbs.  I debated very hard on fasting Friday, working out late Friday night and again Saturday morning.  That would have made me come in even or better.  (I know because I have done it at least one other time to make up for bad eating…)  But instead of setting myself up for continued anxiety and miserable Friday’s by catching a FALSE weight loss, I went ahead and paid the piper.  Thank goodness I ate perfect last week and only showed a 5.5 lbs. gain…  I was double digits as of last Sunday morning after eating horrible for a 2 week period.  Workouts were great as well.  Matthew came in at a break-even after the two week break.  (Not sure if he had to do anything stupid or not to achieve it.)  But he has done a pretty good job controlling his eating even when he falls off the reservation.  Mark was at our Grandmother’s house in TN. The verdict is still out whether he missed her and couldn’t wait to see her, or he was just looking for an excuse to skip town…   

Either way, this marathon we are on is at the 13.1 mile point, and the finish line is on everyone’s mind.  Obviously, it must be on mine the most!  And I assure you it is.  

My wife is doing a 12 week BFL challenge with a girl friend.  And she and I working together last week absolutely nutted it.  This week should be the same. She is happy in her size 6’s, but wants to get in shape so they fit differently.

I will update the new totals next week after all 4 of us make the weigh-in.  Have a great week.

None of the Duncan boy’s weighed in this past week either…Everyone had a reason… but most likely it is because everyone was still weighing heavy after the Christmas hollidays.  But we are now back on track.  Dad sent out an email today sounding the alarm that it is critical that we all get out minds right!  Starting now!  I hope to be back to the 54 lbs. loss I had the Saturday before Christmas by this coming Saturday.  Hopefully with very strict eating this week and a strong exercise effort, I will be there.

For today…Cardio is done…10 min’s HIIT Elliptical; 10 Min’s HIIT Bike; 5 Min’s HIIT Treadmill; then swam 1\2 mile in 18:00.  Not too bad.  Only did 5 min’s on treadmill due to running out of time to get my swim in.  I finished my last lap as the whistle to clear the pool went off.  It feels good to mentally be back on track.  My wife also started her 12 week BFL challenge today, so we are eating clean.  I am excited to be back in the game.  I am also excited about seeing what my wife can accomplish with her friend in 12 weeks.  She would like to loose 10 plus pounds.  She is a size 6 now, so she should get to a solid size 4 in 12 weeks in my opinion.  We’ll see…

Have a great week.