dunc3862’s BodyBlog

The numbers are in for week 36 on the Duncan boys: Dad was +3.2 for a revised total of 61 lbs. loss, new weight is 205.4 lbs.; I was down 2 lbs. for a new total loss of 65 lbs., new weight is 269.4; Matthew was +1.4 lbs. for a revised total of 75.8, weight is 255; & Mark was +.2 for a revised total of 47.6 lbs., weight is 217…  Scott is officially MIA!  Actually he has some personal things he is dealing with, and we hope to have back on team Duncan in the near future!

I will not put up any comments on the gains by 3\4 of Team Duncan…I know how tough it is to have a gainer week and listen to all the so called experts tell you what you did or did not do right.  I will say that Matthew did have to spend a couple of days in the hospital, and he did just have his 5th child.  So to only have a 1.4 lbs. gain is wonderful in my mind.  The stress alone would have put me 5 lbs. up!  The bottom line is the body is a complex thing, and the very plan that gets you one thing can hurt you in others.  I am happy with my 2 lbs. loss.  Had a good week of eating, not great. I did travel some, and ate Greek  a couple of times, which is mainly fresh fish and veggies. Worked out hard, but due to time constraints and travel I did not get into the pool all week.  I am finding that the bike and treadmill give me the most bang for my buck in the area of calories burned and heart rate in the cardio room.  As always, love my kettlebells!!! They are the best overall functional strength building tool on the market!

Anyway, got a family birthday party tonight for my son.  And I made sure to buy WW little cakes and WW ice cream so the fat boys can enjoy some cake and ice cream with the rest of the family.

Hope to have a strong week of loss this week!

Got off track with eating on Saturday.  It was my oldest son’s birthday, and I got into my wife’s homemade icecream cake.  Got right back on track Sunday though.  Hopefully it won’t kill me.  I got in 60 min’s of cardio equip work Sunday followed with a mile swim. Burned 886 cal’s before I hit the pool for a mile.  Monday was a KB workout. Yesterday did 35 minutes on bike, 11.5 miles.  Kept my RPM rate at 95 - 108, and me heart rate hovered in the 140-151 range. Then ran 10 min’s straight on treadmill with no walking.  5.5 was the setting until the last minute I ramped it up to 6.8.  Which for me feels like a world class sprint…:-)  Running \ jogging is not my thing. 

Anyway got into Atlanta last night and did a training session with RKC Stephen Belan at Condition Kettlebell Gym.  Tough workout… And since I have to make up for the Saturday cake-fest, I returned this morning to join a session with RKC Delaine Ross at the same gym. I believe she started the gym.  Anyway, the website is www.gymcondition.com Check them out if you are in the Atlanta area.  Great people, and a very nice KB gym.  Stephen has us do some crazy 3" diameter rope thing that ranks right up there with one of the most intense exersizes for :30 that I have done.  The first :10 you feel like "no big deal" and the last :10 you feel like "where do they keep the buckets in this place".  I will certainly give a high recommendation on Dragon Door for Delaine. Not sure if Stephen is listed, but if he is I’ll do the same.  Will make sure to plan my future trips to Hotlanta around working out with them.

Gotta get some work done and prepare for a meeting.  Have a great rest of the week.

1 Corinthians 9:27

Dad was down .6 lbs. for a new total of 64.4, he is just 1.6 lbs. from his goal of 65 lbs.; I had to weigh yesterday (a day early) and was down 1 lbs. for a new total loss of 63 lbs.; Matthew did not weigh this morning.  He is using the ole’ "my wife is having our 5th child today" excuse!!!  They are at the hospital right now, so we are waiting for Baylor to get motivated to join the Duncan clan.  Hope he comes out in the next 11 hours so he is born on my middle son’s birthday! Mark was down .4, and Scott was a no-show for the 3rd week in a row.  Not writing him off yet, but The Duncan Group is growing impatient.  One more no-show and we will have to cut him loose. (Hope you’re reading this Scott.)

I had a very strong week of workouts, and a great week of eating. I think I would have been down another pound if I had weighed this morning, but it’ll come to me next week.  My goal for next Saturday is to be in the 260’s range…  It is not only a goal, it is a MUST to be on track to make the May 2nd interim date we have assigned to me.  I am very excited that the inches are starting to fall off in my waist.  I am wearing size 40 slim fit Lucky Brand jeans comfortably straight out of the dryer. (Fat people will know the difference a dryer makes!) I was wearing size 48 loose fit wranglers from Wal-Mart when I started. The big boy brand and store.  

Have a great week!

Last day of the week for my non-kettlebell workouts…Got in 30 mins of bike, 15 min’s of elliptical, 15 min’s of treadmill, then swam a mile.  The KB workouts have used up my energy for swimming I believe.  But I did get in 3 miles in the pool this week…  One KB workout tomorrow morning and this week is a wrap on the workouts.  Will be weighing in a day early due to my daughter cheering at an out of town Bastketball tourney this weekend.

Yesterday did 50 min’s of KB work…C&P :30 per arm superset with Goblet Squats :30 - (3 rounds per SS w\ 1 minute rest between rounds on all exersizes) Suitcase single arm rows :30 per arm superset w/ :30 crunches; :30 pushups SS w/ :30 plank; then to finish it off… 6 rounds of :30 swings w/ 70 lbs. KB with 1:30 elliptical active rest between each round of swings.  798 calories, Avg. heart rate=151 avg.; max = 168.

This morning ditto’d Sunday. 20 Mins HIIT of each: bike, elliptical, treadmill. (Burned 949 calories before I even hit the pool.) Then jumped in the pool for a mile swim.  All freestyle with no stops except to come up after each lap to push the lap button on my watch.  Usually takes 36:00 to 39:00 min’s for a mile.  Depends on what workouts I did with the kb’s the day before.  This morning was 39 mins due to a lot of C&P’s yesterday morning.  My shoulders were screaming for the first 20 laps, then they gave in to the pain…

Have a great day! 1 Corinthians 9:27

Eating is good so far this week. I did eat 3 cookies on Saturday, but other than that I have kept things tight!  The whole key in my opinion is keeping the weekends clean as possible. My dad said yesterday at lunch that has been what is holding him back from knocking off the last 3 lbs. to meet his goal.

20 Min’s HIIT on each: Bike, Elliptical, Treadmill.  Then swam a mile in the pool.  The water felt thick today…  But after 60 minutes of cardio, I guess that is to be expected.

Numbers are in for the Duncan boys: Dad was down .2 for the week for a new total of 63.8; I lost 5.4 lbs. for the week for a new total loss of 62 lbs.; Matthew was down .6 lbs. for a new total of 77.3 lbs.; Mark was a no-show and Scott was a no-show.  Shame…shame…

I had a great week of working out and eating clean, even while in Vegas.  Actually I found that my focus was even more intense in Vegas due to the fact that gluttony of every conceivable fashion is the norm out there.  I got in some 2 a day’s as I had hoped, and ate very clean.  Went to me favourite steak house, The Golden Steer, and ate a petite filet, asparagus hold the hollandaise, and split a lettuce wedge.  The only sweet that made it past my lips was some rasberry sorbet, which is a very low WW points dessert, and as usual alcohol was not a problem.  But I did drink enough club soda with lime while entertaining customers to sink a large ship.  I ate 4 meals yesterday but didn’t eat past 6:00 PM and I drank 5 liters of water yesterday…Yes, I was peeing white by lunch!  Hitting my whey, creatine, and glutamine after every workout, and taking BCAA’s before every workout.  I have been eating all of my WW points per day, which seems to be giving me enough fuel to keep burning the fat.  However, I do not eat the supposed extra points per day that working out is supposed to earn you on the WW’s program.

Got a date night with my main squeeze tonight!!!  Headed for a petite filet and sweet potato with some asparagus then a movie.  I hope to have another extremely clean week of eating and workouts.  I will not put too much pressure on myself, just do the right thing each day, but I would love another 5 lbs. plus week to get me ahead of schedule.  The trainers I have spoken with have told me that my body will continue to get more efficient in burning fat as I continue to maintain muscle mass and go at it hard in the gym, so the weight will come off easier as I go…  Look forward to testing their theory.  Conventional DIET wisdom is to eat less to loose weight, but the trainers (and even on the Biggest Looser this past week) are saying to loose the fat you must get the fuel to burn.  If what I am being told plays out to be correct, I will meet my goal of being in the best shape of my life (atleast since High School wrestling days) when I am 40 years old.  My plan is still to be at 220 by the end of July for my Dad’s reward, but to take it on down to 195 by the end of 2009.  I fully intend on God being able to use what He does in me to reach other people stuck in the open sin of gluttony of food.  1 Corinthians 9:27

Have a great week.  Probably won’t be blogging daily as I did in Vegas not that I am back home with my family.  More important things to do….

I just finished, from a workout point of view, the best week to date for exersize! Got in some 2 a day’s in Vegas, and then this morning did a 50 minute timed KB workout where I burned 780 calories, THEN jumped in the pool for 36 laps (1 mile) of free-style swimming.  Turned lap 36 in 50.02 seconds.  Not bad after a KB workout and 35 previous laps…  Usually burn about 550 cal’s in mile of swimming.  So I knocked out about 1330 cal’s in one workout.  Not bad for a fat guy!!!  My overall time for a mile swim was 3:30 slower than normal thanks to 6 L&R turkish get ups with a 70 lbs. KB, KB pushups, reverse lunges, KB rows, bicycle crunches, 3 rounds of :30 per arm snatch’s, and the good ole finisher….5 rounds of 1:00 Swings using a 70 KB with only 1:00 of active rest in between swing sets.  I have to admit…the bell did get set down for 5-8 seconds around the :35 mark during a couple of sets.  This Dave Whitley fat burner workout is ridiculous!  Check out this monster of a man at irontamer.com.  He is super nice, but his eyes let you know he is intense.

I’ll update weight results for the Duncan boys in the morning.

1 Corinthians 9:27 was on my mind the last 18 laps this morning.  I hope it will be on whoever reads this blog.

Just got home a little bit ago, and made it thru the trip perfectly…workouts and food.  Glad to be home, be interesting to see what the scales say in the morning.

This morning got in 5 min’s HIIT bike, 15 mins HIIT Elliptical; and 10 min’s HIIT treadmill.

Been at market all day and ate VERY CLEAN. Headed to get in 30 mins of cardio of some sort.  Probably bike since my feet and knees are killing me.  My only motivation is the coldwater spa I will soak in after the workout…  Headed to some Russian restaraunt with customers tonight.  Plan on getting in the bed earlier than the 2:00 AM of last night.  Since I am not a drinker per say, I drank about 14 club soda’s with lime last night and I was up all night going to the bathroom.   Terrible nights sleep.  Fly out at 6:50 AM tomorrow morning, so I am also to the end of having a good trip from a eating and excersize standpoint.  Just have to stay focused.

1 Corinthians 9:27