The C H A L L E N G E	Doug Bilesky
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MAY JOURNALS

Date:

04 May 2003

Time:

00:15:05

Todays Journal

I'll have to start with Day 53 as the Canucks win fouled up entering late night information. Yesterday was a good day. Not too much fall out from the previous day's LB workout and a 30 min interval run. I put down a large amount of uncooked veggies and an enormous amount of water. I managed to run with my dog too...hard on the ankles though.

On Day 54 I slept in. This was due to the fallout from the LB workout and an interval run two days ago... funny how I react. I missed squash so basically I puttered around and allowed repair work to occur. Another good food day too. Tomorrow I should be up for a good UB workout and maybe stretch it to 3 sets instead of the previous 2. So abs and bed.

Date:

05 May 2003

Time:

00:04:53

Todays Journal

Day 55 was great up until the very moment when I did something wrong. Now my back hurts and I feel like I am going to snap in half. The day was a bit mixed up anyway. I went light on food and especially water. Instead of an UB workout tonight I ate 3 advil. I think I am seeing some noticeable changes but that may also be wishful thinking (on my wife's part).

Date:

05 May 2003

Time:

22:35:24

Todays Journal

Day 56 was off to a good start. I woke up at 6:30. I had energy and drive which accelerated all the way to 50% capacity and stopped. My sore back said good morning. Ouch. I did food, I did snacks, advil, lunch, snacks, advil, dinner and then I found I was able to hit the treadmill. I should have got my UB workout underway but not with pre-emptive pain. There will be a tomorrow.

Date:

07 May 2003

Time:

01:45:47

Todays Journal

I would have to say that in stage 2 I have failed to meet a number of my goals. Today I went for a UB workout and it was the first full UB workout. I completed 3 sets. I had to ask myself what went wrong so I could go about correcting it. The transition from stage 1 to stage 2 went pourly. I then hurt my thumb. The LB workout was overdone initially and it took a week to recover. The other day I hurt my back and this put a dent in my running and weights schedule. To put it frankly, even after the first month of operation I had not quite engulfed the full underlying philosophy of the transformation. If I place events into proper perspective I would have to say the lifestyle transformation has not taken effect...yet. If I were to make a recommendation it would be to drum the need to engulf the program at an early stage and adjust the rest of one's 'normal' life around it. I missed the last meeting because of a previous commitment which tranferrred to missing the hike. So here is a bit of a disconnection from the rest of the crew too. The way I understand my own attachment to new ideas is I need these moments of meta-cognition after a bout of failure to help me to accept or reject was it is that got me to where I am. If I like what I see then I can refocus, regroup and bear down and meet my goals.

If I stand back and look into a mirror, I like what is happening to me. Both physically and mentally I have reached quite respectable goals. I am beginning to take the shape of me. What I mean and I am sure I really do not need to explain this is: I am taking the shape of the way I pictured myself to be. Mentally I have committed myself to getting healthy. How often have I said that I want to get into shape. Round is a shape. This time I am actually getting into shape. So when someone asks about the bowl of rabbit food and the frozen mug vacant of beer I can say...truthfully - that I am getting into shape. So mentally I am holding on to a great big lettuce bag of self-esteem which is translating into confidence and pride. This is what is happening to me but I can only see this if I stand back from myself.

Day to day I have issues that easily distract me from healthy thoughts of good food and exercise. I have come to the realization that, maybe, I need 'transformation' things to think about. Neaghn is sending out thoughts of the day. Some of them are so far out there or rather so far from me that I have trouble translating them into something personally useful. If I could make a suggestion I would consider sending thoughts of the day from the book of 'transformation'. The great book that gives me exercises and food servings because it is from here I gather a lot of my extrinsically motivated will power. The book that I should re-read over and over because a lot of the good thoughts and suggestions have simply vapourized from my mind. Another day-to-day item that might prove useful because from one minute to the next I can lapse into an indifferent attitude towards food and exercise is to give me things to talk about for my journals. Maybe 7 or 8 items that I can focus on during the day, even if at a sub-conscious level. Energy levels would be a good one as well as esteem levels. Both of these are awfully sinusoidal; if I could focus on them maybe I could straighten them out and at the end of the day have something to talk about. Having recently read some other journals I noted that some people need things to talk about. I am not the only one with distractions.

So the former is food for thought. To sum it all up. I need a few good ideas to help keep me focussed and on track. I cannot seem to do this on my own even after 57 days.

Date:

08 May 2003

Time:

11:15:57

Todays Journal

Day 58 toddled along slowly. My back pain is alleviating but not enough to allow motivation to seep through. I realize that my diet is fading slightly because there is no food in the house. I managed a lame 30 minute trot but couldn't brace my back enough for sit ups. Day 59 should be better.

Date:

09 May 2003

Time:

00:54:22

Todays Journal

Today was better. The lower back pain was almost missing. It was replaced by a headache which was quickly stifled by coffee. A productive day 59 was had because I was not moping around looking for my motivation. I was able to buy food too. The net result was a full 30 minute run and a LB workout during the hockey game. This was good because by the end of the game my extrinsic motivation went golfing.

Date:

09 May 2003

Time:

23:34:10

Todays Journal

I am back in the transformation saddle. It seems it makes a difference if the right food is in the house. It also makes a difference to not be in pain. The back is 95% today. Took the family to the beach and ran around with the dog. A good dinner, 30 minutes on the bike and an evening cigar. No hockey game to waste my time with so I am writing a early journal today. Feeling good on day 60.

Date:

11 May 2003

Time:

01:11:05

Todays Journal

I realized after today's group meeting that my caloric intake is too little. I suppose I have made some fundamental leaps in the transformation process. The first month I had so much energy but this month I am lacking. Eventually I am supposed to get myself up to 2850 calories and I can see why... I need it. My first boost will be to add an extra 4 oz of chicken per day. I am told splitting over two meals should work fine. I am also going to add beans and more eggs whites. I also realized after the group meeting that a lot of people are struggling with the transformation process. So I am not alone here. I have had my issues and I will resolve them. Going to the meeting and hearing some positive words is really quite beneficial. Seeing only a dozen people there makes me a little concerned for those who are struggling on their own.

Date:

11 May 2003

Time:

23:39:10

Todays Journal

I increased my caloric intake. Not so much at breakfast because the oatmeal with fruit and flax oil mixed with yogurt and then 30 grams of protein dust is a lot. I increased my cottage cheese snack and added 4 oz of chicken at lunch. The afternoon snack is now 30 g. Dinner has basically stayed the same. I am hoping to regain the energy boost I had in the first month but seemed to have lost in the second month. I feel by taking control of my transformation plan that I am taking charge and by changing the plan for myself I am starting to understand me and my needs. I believe it may be more than a step in the right direction (because I need energy) but a fundamental leap into making this transformation last longer than the 16 weeks.

Date:

13 May 2003

Time:

00:07:55

Todays Journal

Lots of energy today. I was up at 5:30 am and went through the day without a yawn. I am sucking wind right now though. Since I boosted my intake a bit I may have gained a psychological advantage that I hope pans out to reality. I'll see If a can't graze through the veggies a little harder too help things out too. The run even felt good. However, I was about to go for my UB workout at 9 pm but it quickly got vetoed. I'll try again bright and early.

Date:

14 May 2003

Time:

00:55:44

Todays Journal

Day 64 was another energy filled day and again I got up early. Ate lots of good food and did the UB workout. Very positive about this whole adventure. My assessment if Thursday and as it was a month on the down slide I am a little worried. Nevertheless, too much is going on to worry that much that I can't look ahead. Should be an interesting meeting on Thursday too. I need to know what the equivalent substitutes are. I think I have been using a number of them already without verification. Keep looking forward.

Date:

14 May 2003

Time:

22:52:05

Todays Journal

Heavy workout yesterday...yet somehow I could have done more. However, more means injury. Nevertheless, day 65 was a tired day. I had no alternative but to fuel with the usual food groups plus caffeine. I was tired even before the 30 minute 4.5 treadmill event. My mission to stay focused and collected is still in tack. Tomorrow will be a legs day combined with an assessment and an substitute food group meeting at gators. Bring it on.

Date:

16 May 2003

Time:

00:09:51

Todays Journal

I managed a LB workout despite how tired I was from the UB workout 2 days ago. I am also reverting back to fast walks (4.5) rather than slow jogs (5.7) to help my sore knees and ankles. No more uneven trails with the dog. I need to get to some core exercises and stabilize my faults. The day 66 assessment went as I assumed. As the month was a little disappointing I didn't get to where I hoped but I did gain some ground. I dropped another 4 lbs of fat and gained 2 lbs of muscle. So now I am 19% body fat...which is high but not as high as I once was. When I look at the charts supplied in the transformation super booklet then I notice than I am actually ahead in regards to body fat loss, but a little slow when it comes to weight loss. However, if I discount the fact that my total muscle gain is 10 lbs and just add up the fat loss of 16 lbs I am doing just fine. In fact...lookout John...competition on the way.

Date:

17 May 2003

Time:

00:31:18

Todays Journal

I actually rode my real bike today. I good day 67 ride too. Accounted nicely for the 30 session. Funny how the weather affects the energy level too. I am still quite sore from the UB workout on Tuesday and here I am planning another for tomorrow. The substitution seminar was a little light in information. In other words anyone could have achieved the same thing looking at a book. The point made was to take the transformation into your own hands. Use some common sense and eat right. People seem to be either afraid to do so because they were told to stick to the plan or because they can't (yet) trust themselves. Still two months to work that through though.

Date:

18 May 2003

Time:

00:57:05

Todays Journal

Went to play squash but did an hour UB plus abs today. However, I may have put too much pressure on my lower back...very sore. Day of rest tomorrow. Running low on food..makes choices difficult. I may have to eat oatmeal all day tomorrow. I had a gift certificate through Amazon.com so I ordered the Lean Bodies Cook book. This should do wonders for the variety issues. Now I'll have to try and keep the fridge full. My back is acting up.. time for Advil and off to bed.

Date:

18 May 2003

Time:

23:49:55

Todays Journal

Wow my day 69 back is sore...seems to be getting worse too. Nevertheless, I am a least sticking to my eating plan. This one is not going to get me down. I believe I'll rest right through the holiday long weekend and see if I can heal. I am looking forward to stage three of the cardio plan. We are going to mix things up a bit and go at some core elements during the workout. That is of course if my back does not snap me right in half.

Date:

19 May 2003

Time:

23:53:04

Todays Journal

Worked on the yard all day 70 despite my back. Now I am paying for it. So much for resting and healing. I did not get in a run nor will I do abs. I have to work it in to the rest of the week. Did not think too much at all about the diet today. I simple ate when it was time and drank a ton of water. I picked the right foods and jammed it tight with salad. So as far as making it a life style I think I am on the right track.

Date:

20 May 2003

Time:

23:43:00

Todays Journal

My lower back is still sore. However, I noticed that it was most sore sitting so I went into the back yard and did 3 hours of digging and shovelling. Now it's sore standing too. I managed a day 71 long walk of 30 minutes at 4.5. It actually felt good despite the warnings from my spine. I was unable to do a LB workout but I am sure that I can do a UB tomorrow. I think I'll skip the abs again.

Date:

22 May 2003

Time:

10:00:39

Todays Journal

My back may be getting better. Still sore on day 72 but I minimized my shovelling and still thought I'd better not go do the UB. I managed the 30 and the abs. I was not tired like I thought I should be dragging an injury. The food is going down according to plan...still. I hope by the weekend I can move those 17 hedging cedars and do a workout.

Date:

23 May 2003

Time:

00:48:52

Todays Journal

The only time my back does not hurt is just before I get out of bed. However, its not crippling just nagging. I did alright with food today right until dinner. Went for sushi. It is quite tough picking the fatless foods to eat but I think I did ok. We went and saw 'the Italian job' afterwards ... it was ok..I'd wait for the download. My new plan is available for pickup. It should be concerning a few advances in the cardio department. I am looking to do a number on the body fat count by the next assessment.

Date:

24 May 2003

Time:

00:49:24

Todays Journal

A tiring day 74 shovelling rocks and dirt. Didn't do much for my back but I feel it is getting better. I also managed 30 minutes on the treadmill. I hope to get back to weights by Monday. I'll have to write off the last week or so and call it one of those things. The food intake stayed the course so I can say I am still on track. Keep it going.

Date:

25 May 2003

Time:

00:23:56

Todays Journal

Day 75 was ok on my sore back. The rain showers meant no work to my backyard. As a result, I went to the gym for a UB workout and Abs. No uncontrolled strain on my lower back so I am on the road to full recovery. I picked up a Bally's Speed rope as it is part of my stage 3 fitness regime. The side of the box says that the U.S. Surgeon General has determined that everyone should get 30 minutes of moderate physical activity five days of the week. What's the deal with that? Later that same day I was thumbing through a fitness magazine. "Reduce body fat super diet". In fact, it was pretty much what this transformation package is doing already. Some of the super heavy weight body builders consume more protein but for the most part the diet was rather equal. Didn't John say something about the information being readily available? Who has time to read.

Date:

25 May 2003

Time:

23:21:30

Todays Journal

I managed not to hurt my back until 4 pm. Now its sore. Food went down particularly well on day 76 but I was a little light on the water. No formal exercises outside of mowing and shovelling. I pick up stage three tomorrow.

Date:

26 May 2003

Time:

23:19:24

Todays Journal

If I could just rid myself of the sore lower back. It seems to come online as soon as I sit down. A little unfair I think. I was fooled into a day 77, 6:30 am, 4.7mph, 30 min run. I was tired so I sat down. Ouch. Food consumption was on track and almost according to plan. However, with the early run I added an extra 30g shake at 9 am which was 2 hours after breakfast. The rest of the day went by slowly...at least I moved slowly. Need to find a way to get stage three and then to get it in motion.

Date:

28 May 2003

Time:

09:53:24

Todays Journal

Ok...so my back is getting worse. I was lying on it half of day 78. I still managed a treadmill episode because standing with lying are two positions that reduce the pain. Food intake has not suffered nevertheless. The book I ordered: 'Lean Bodies Cookbook' must be where this whole transformation stems from. The lean bodies program itself is all about eating volumes of the right food and getting healthy. I bought it to help spice up the meals... I hope it helps me extend my stance when the 16 weeks are up.

Date:

28 May 2003

Time:

23:47:12

Todays Journal

I managed to pick up my new schedule. I got an extra meal out of the deal. I get to eat every 2.5 hours. I am going to need an inexpensive source of cottage cheese. For three days a week I jump up to 45 minutes of cardio. I get to add plyometric exercises, a heavier weight routine and skipping. It looks like some good stress coming up once my back lets me free to play. If only I did not need to sit I'd be fine. I hope I can start next Monday.

Date:

30 May 2003

Time:

10:05:09

Todays Journal

Its quite possible my back is getting better and I am not noticing. So, day 80, now what. I did my first 45 minutes super walk. 5.0 mph. It wasn't too much more effort than the usual 30 minute bout. I am impressed with myself. Something internal is getting into shape. The meeting's issues were not unexpected but John's worries were not mine. I did not find myself wanting of support that never arrived. In the second month I found that I needed more information and things to think about in regards to the nutrition, food intake and substitutions. I never had an issue that I would have quit over. I found I was slowing my progress because of injuries as I am doing right now but this time I am not so down about it. Since the who plan is personal and long term now I have no worries about falling off the wagon.

Date:

31 May 2003

Time:

02:08:15

Todays Journal

OK so my back is getting better. The plan was to get going on weights again on Monday so I think my back might be cooperating. I got the day 81- 30 minute run in but I still hesitate doing other back related exercises just yet. Food - good. Went out tonight for a couple b%$rs and managed to keep it down to a couple. Saw a few people I have not seen in a while and they noticed that I have transformed. Nice - very nice.

Date:

01 Jun 2003

Time:

01:09:51

Todays Journal

Nothing done on day 82. So much nothing that I did not strain my back in any fashion. It may just get enough downtime to heal up nicely for a full force advance beginning Monday. I was busy nevertheless and as a result went a little light on food and water. I got to all my meals but not to the usual volume. I was roaming the BIM site for recipes and W.H.Y. and stumbled across John's history. Read it.

Date:

02 Jun 2003

Time:

00:34:14

Todays Journal

My back is about 75%. I believe this is the fastest healing I have experienced on this type of back issue. A similar event occurred about 4 years ago and I was on my back all summer. I still have a few tablets of morphine from that attack. I am glad I am not going through that sort of suffering again. This time I was a lot much more patient in allowing the healing to take place and I kept a positive mental attitude and it had no effect on my eating habits. Chalk one up for the power of the transformation. This day 83 was rather busy. My daughter Madeline's 5th birthday. Foods and beer for all ;). It was odd receiving complements on my new slimmer look and as a result I spent a considerable amount of time flogging the benefits of the challenge. I may have converted one or two. Tomorrow I am hoping to get back on the weight training wagon along with back and abs, skipping and plyometrics. My plate is full.

Date:

03 Jun 2003

Time:

00:52:48

Todays Journal

So I had a bit of a lower back relapse. I won't go into detail. I bought muscle relaxant. I missed most of the day 84's exercise needs but managed a 45 minute treadmill routine. Food went down nicely - a little light as groceries were needed. Water was light too but that was because I was on my back. A nice day and it should be getting better.

Date:

04 Jun 2003

Time:

00:59:53

Todays Journal

Good or bad but the muscle relaxant allowed me to do everything I was scheduled to do. I knew my back was sore and I was very careful not to allow unnecessary strain. I am adding some core back exercises. Day 85 also found me changing my treadmill exercise. I found that I was at the maximum speed that I could walk before being forced to run. Running is way too hard on my knees. So I added incline and I am back to 4.0 mph ( or less). Now that was as tough as the first day I got on the treadmill. My food consumption was good and water intake was even better. I am very positive now a days and I have noticed I hardly every complain about being tired. I used to write poems about being tired. Not complaining is a very good sign.

Date:

05 Jun 2003

Time:

00:08:18

Todays Journal

What a nice hot day 86. I set up the trampoline today. I stayed off though... although I can't actually feel my back I am sure there are issues there. I'll go on next week. Managed a 30 minutes uphill treadmill session. The warning on the relaxant package says not to operate heavy machinery... I am now sure it means a treadmill. I am a little dizzy. Food went down well as did water. I am feeling quite positive...I believe I mentioned that before..Its a nice change from years gone by.

Date:

06 Jun 2003

Time:

00:49:01

Todays Journal

Those muscle relaxants are doing funny things to my mind. Firstly they allow me to get some work done but prevent me from doing so by making me dizzy and tired. The sooner I heal the better. An odd light day 87 for food then I gorged on veggies at dinner. Now here I am downing a protein shake at 11pm. No matter what I shall get a UB in tomorrow.

Date:

07 Jun 2003

Time:

01:31:03

Todays Journal

On day 88, I tasted lamb for the first time in quite a while. Not too much though and I went heavy on the veggies. My back should be getting better but I am afraid to let the pain killers wear off enough to find out. Tomorrow morning will tell me a lot. A good hot day and a lot of outside sweat work. Missed my 30 minutes though so tomorrow will be a make up day.

Date:

08 Jun 2003

Time:

01:35:28

Todays Journal

Today, day 89, I had time to go to the gym for a long slow UB session. Afterwards I did my 45 minute fat burn. The whole experience was very positive. I came home and ate a massive salad with my occasional red meat selection and a potato. Very satisfying... so much so I followed it with a cigar. I am hoping to do the same tomorrow with a LB session. I received word today that my journals are giving the impression that I am doing well. Well ... I think I am doing well and thanks for noticing. I have family and friends who can't believe the changes I have gone through. This challenge is one of the most positive experiences I have had in a long, long time. I think I have experienced such fundamental changes that there may be no deep end to fall off of anymore. Knock wood.

Date:

09 Jun 2003

Time:

00:02:44

Todays Journal

I hurt on day 90. The long slow UB took its toll. The only redeeming factor may be that I now hurt the next day rather than two days later. We'll see. I am hoping tomorrow I will be back at it. Nevertheless, underpinning all the pain is the back still. I had a good rest today so I am also hoping to alleviate that issue too. Food was good...water a little lacking because I was lying around all day again. I have this thing about pushing the envelope and then not learning from my mistakes. Still ... all is good.

Date:

10 Jun 2003

Time:

00:48:46

Todays Journal

I went off the pain killers just to see if I still had a spine. As it turns out I do and it was there to remind me to take it easy. Nevertheless, the sore lower back was mostly gone and later this day I went for my first LB in quite a while. This transformation works in mysterious ways such immediate pain following an UB workout instead of a delayed reaction. I'll remind my journal that it used to take two full days before I felt the effects of a good workout. If this new recovery format is the norm then I should not be able to walk tomorrow. I did a nice smooth day 91 LB with a few extra machines thrown in for good behaviour. I followed the workout with a 30 minute fast walk but pre-empted it with 15 minutes of skipping. So I better prepare a bedpan for tomorrow morning.

Date:

11 Jun 2003

Time:

09:46:08

Todays Journal

I got home at 11:30 pm last night - from the day 92 gym. I forgot to journal. I did a series of skipping exercises, a number of minutes on the trampoline and I mowed the lawn. It wasn't until 9pm before I was ready for the gym for my UB and 45 minutes on the mill. A good day for food too.

Date:

12 Jun 2003

Time:

10:08:16

Todays Journal

The last few days I have been trying to make up for the time away because of my sore back. However, this time I feel I have learnt a lesson. Day 93 I did nothing because the previous few days I went hard on exercise. I am quite sore... but in a good way. I shall re-coop and get back to the front right away. I have also been eating well and I think the whole combination of moderate exercise, eating well and a good attitude is a great target.

Date:

13 Jun 2003

Time:

00:16:30

Todays Journal

Today I felt strong enough to dig out that stump that wrenched my thumb 6 weeks ago. I brushed past the shovel on my way into the shed. I chain-sawed that sucker right into the ground... then it began to rain. A good thing too because I don't believe my back was ready to split wood. Later this day I hit the gym for an LB and 45 minutes on the treadmill. I had a good day 94 for food too. The kids had spaghetti and I poured the sauce over a full can of Red Kidney beans.

Date:

14 Jun 2003

Time:

00:58:48

Todays Journal

Today, day 95, I did a UB workout. This time I followed the rules of engagement. I moved the weights around slowly, methodically and with purpose. Today I actually felt pumped. So I shall continue with this style as it also gives a sense of which muscle is actually being stressed. The amount of weight was reduced I believe because of some of the loss of momentum I would usually gather from speed. Food was a little light today because I need groceries. So right this moment, very late at night, I am quite hungry.

Date:

15 Jun 2003

Time:

01:08:53

Todays Journal

Today I am sore. Its this soreness I like and I'll certainly continue to pursue it. However, day 96, now that I am feeling better this is where I begin to make my mistakes. Somehow now I need to reset my sights and examine myself target before I make a decision. What I am saying is this. All my next steps can lead to injury. I must now be smart. I must learn to take each step carefully. I think that at the next general meeting John should talk about pursuing a goal and how not to forget all the little steps required to get there. Somehow now I need to learn to remember to stretch and the reasons why. I need to learn to limit myself because if I don't I'll stumble and fall. And although I don't go back to square 1 I do lose time and a little faith in myself. John needs to discuss how one should take care of themselves physically. I am tired of all the food debates. I am not sore because of food.

Date:

16 Jun 2003

Time:

00:32:40

Todays Journal

A great day 97 father's day. I got my first T-shirt with hand prints! Spent the day rocking my kids in the hammock until the evening when I felt like going to the gym. I did a LB, Abs, and 45 minutes on the treadmill. Very strange because I was going to take the weekend off. A good day for fresh fruit, veggies and bbq'd chicken breasts.

Date:

17 Jun 2003

Time:

00:40:24

Todays Journal

Today, day 98, I found I needed until noon to recover from yesterday's LB. Tonight I went for an UB, Abs, and 45 minutes. So tomorrow at noon I'll be ready to go. Right now I am feeling a little bloated. I am going to have to have a good look at my food intake and see... what up. Other than that I did a nice slow workout again and concentrated fairly hard on appropriate muscle groups. I still need some ideas here. Probably more to do with technique than concentration levels. I want to make the workouts 100% worth their time.

Date:

18 Jun 2003

Time:

00:11:43

Todays Journal

What a great day. I think this transformation has done something other than fat repair. I got my old convertible on the road and with my kids we roared all over the open roads looking for aircare centres where we could fail their test. Yet with all the failures I did not seem to care. It was just too much fun. Of course now I have to figure out a way to repair the car but... what the hell. Food was good - no exercise today but I was quite sore and tired from the last two days. I'll be right back into it tomorrow morning. What a great day.

Date:

19 Jun 2003

Time:

00:46:20

Todays Journal

This is day 100. I spent a considerable amount of time with my kids on the trampoline today. Although it was a good food day I did not get much else done. Tomorrow looks like another day without gym access. I shall formulate an at home weight program to make up for it. Other than that I am looking forward to Friday's assessment.

Date:

20 Jun 2003

Time:

00:56:19

Todays Journal

I managed a 45 minute treadmill event in the morning of day 101. I also jumped with my kids on the trampoline, mowed the lawn, chainsawed some wood and later played golf ( I shot a 90). Tomorrow will allow me a chance to get back to the gym just in time for an assessment. The last of the food went down today so a big shop is in order for tomorrow too. Now that its raining its ok to go indoors.

Date:

20 Jun 2003

Time:

23:41:27

Todays Journal

The day 102 assessment happened. I am down to 201 lbs. This is a mixed result because I assumed I had gained weight because of my sore back and lack of exercise. Also on the good side is that I did not gain any BF. However, I did lose some muscle. So on the whole it's positive and after the meeting today I am reminded that reaching my goal is totally within my grasp. I need to sit down and think through my long-term goals for when we no longer have the pressure of assessment day. Maybe we can continue these assessments...which I believe is what John may have in mind. - $ - . I learnt a thing or two about bad backs and abs and now have a new ab exercise to master. The meetings are good for the soul. Its nice to actually see the huge impact this program has had on the others. I look forward to a huge impact on myself. I will get past these injuries and I will get to a point where they just don't occur anymore. It was one of my original concerns so they were totally expected. But what I did not expect is how well I am dealing with them and how quickly I am getting over them. I think one of my goals will be to do things right for a whole month and see if I go injury free. I believe the key for me is warming up my muscles. I will try my squash routine each day...this takes about 1/2 hour but it should be worth it in the long run.

Date:

22 Jun 2003

Time:

00:38:28

Todays Journal

Today I assessed my eating habits of the previous month. I did not like the results at the latest assessment. I do realise I had a sore back and my exercise was minimized but my BF should have dropped nevertheless. I found that I had reduced the amount of oatmeal so I pledged to eat more of this at breakfast. I also found my veggie salad in take was half what it should have been as well as a slightly reduced carb intake. I increased my protein but found I had red meat twice a week and the net result shows. I also found that I ate too much bread and flour. So I am going back to the plan with an understanding that there are only so many allowances I am free to take and that I must get my calories from the right places. Day 103 I made some good choices.

Date:

23 Jun 2003

Time:

00:58:59

Todays Journal

Today was better for food. I was more conscious of what I was eating and made a point of adding veggies. The past month I found myself adding more yoghurt than needed and spreading the peanut butter a little thick. Today I made a special effort to analyse my choices as they were being made. This effort helped me focus on my ultimate goal of reducing BF but also of simply making the healthy choices. If I found myself on the substantially hungry side I would choose a veggie that appeared appetizing. If I was slightly hungry I simply ignored it and drank some water. I still ate every two hours and was satisfied by it. Day 104 required nothing more than a few abs for exercise.

Date:

24 Jun 2003

Time:

01:16:48

Todays Journal

Ok - I am getting a regrip on my food intake. Day 105 breakfast was proper as was lunch and dinner - I know this because I was stuffed after finishing and all I can remember was eating veggies. I walked 30 minutes in the morning and another in the evening. I also added in a LB workout which should leave me suffering until noon tomorrow. I intend to meet my BF goal. I see me - I see a thin white finish line - we both have the same BF count.

Date:

25 Jun 2003

Time:

00:33:07

Todays Journal

Yesterday's LB pain did not last until noon today. It continues right now. I believed it made me a bit miserable too... just a bit though I only managed a 30 treadmill event. I'll do abs before bed. Breakfast, lunch and dinner went as planned. I ate enough spinach today to provide 10g of protein. I rested a lot on day 106 and bounced on the trampoline with my kids. Tomorrow I'll be fine. I get to pick up my final package too. All is well.

Date:

26 Jun 2003

Time:

00:54:08

Todays Journal

I am still recovering from Monday's LB. I am told glutamine helps aid the recovery of muscle cells. If you read what the internet has to offer, almost all fitness and nutritional sites flog the same bits of information (quite literally the same bits of information). However, there is some supporting evidence from medical sites and peer reviewed journals. Ultimately, one has to suffer from extended recovery time (like myself) then try a cycle of glutamine and judge for yourself (myself). It is also said that it is good for your immune system and brain. There is nevertheless a cost involved...money. Today I picked up my last schedule for working out. I am to concentrate on muscle groups while adhering to a cardio regime and of course heeding special attention to food. Day 107 I worked my chest and triceps. I do believe I will be shopping for glutamine soon.

Date:

27 Jun 2003

Time:

00:59:35

Todays Journal

Day 108 was good. I was less sore from Monday but tired nevertheless from yesterday's chest and triceps. I still managed 30 min on the bike and treadmill first thing in the morning. I am hoping to make this a habit. I did 10 minutes on the rowing machine to warm up before my shoulder's and hamstring workout. I ate well ... fresh strawberries on the morning oatmeal ( courtesy of my sister - thanks) and big veggies on the evening stir fry (robbed from my daughter's garden - thanks). So far no injuries other than the usual flesh wounds.

Date:

28 Jun 2003

Time:

01:21:42

Todays Journal

Today, day 109, I skipped, rode the bike and jumped on the trampoline...all within the bounds of 1/2 hour. I was just too tired to stick to one of them. No weights today as it is 1/2 way through the cycle and that amounts to a day off. To make up for next week I will have to workout tomorrow and Sunday. Breakfast and lunch were good. Chicken for dinner but on the run as we went smelt fishing. What a good time - 129 fish. My sister in-law says my posture has greatly improved. A fringe benefit from exercise or weight loss?

Date:

29 Jun 2003

Time:

11:03:17

Todays Journal

Day 110 was yesterday. With kids' birthdays and nice weather I got tired. Another exerciseless day, nevertheless, but plenty of weight training healing going on I am sure. I managed abs. Breakfast and dinner were good meals. Lunch amounted to eating the smelts I caught the day before. Quite good.

Date:

30 Jun 2003

Time:

01:54:47

Todays Journal

Another day of rest is revealing that I am in fact getting sick. A simple head cold with the usual aches. To make matters worse I am going on holidays until Friday and I will have no computer and no access to gym equipment. I feel confident the food and exercise standards will find their way into my daily routine because I will be determined to work it out. However, I may just rest too in order to get well. Many abs and skipping will be the order of the day. So no news until next Saturday.

Date:

06 Jul 2003

Time:

23:42:50

Todays Journal

<Day 112>

Travel days are always hard on the diet. My head cold is making me dizzy and I can't drink too much water because there's no bathroom in the car. At this point I still feel I have enough energy to make searching out a gym worthwhile. We arrived at the cabin a bit late so for exercise I raked the beach. Everyone there is in tune to my dietary needs so we ate well at dinner. I did sit-ups before bed.

<Day 113> The food shopping trip indicates my diet will be intact throughout the trip. However, my throat is killing me and I am starting to consume 'Halls' like a second meal. I think my tongue is permanently numb. I am told this illness comes with a dry cough too - great. I did some skipping out on the dock and threw in a few abs for good measure.

<Day 114> I thought my cold was getting better but I remembered I took 3 Ibuprofen before golf today. I shot a 40 on the back nine at Predator Ridge - we won't talk about the front 9 though. Golf and cigars go hand in hand - but when one adds Halls to the mixture the tongue gets very sore. My throat is killing me and I think I have added the dry cough. I bought fisherman's friend for coughs just in case. That was it for exercise today.

<Day 115> I woke up coughing with a sore throat and a head ache. I took 3 ibuprofen, too much cough syrup and an allergy pill. We then decided to go for a long hike and between the affects of the medication, the heat and a screaming child I lost it. I napped the rest of the day or walked around dead tired with a sore throat. I can't remember which. Later that night I was wide awake looking at the stars and raking the beach. I ate well though.

<Day 116> Today I popped ibuprofen first thing in the morning before the cold could take a hold. I can't believe how sore my tongue is from the lozenges. I packed many veggies and protein bars for the drive home. This plan worked very well. I ate the whole way home and felt great.

<Day 117> Back home. I slept 14 hours last night and I am feeling a little better. The throat is still a little raw but I am moving in the right direction anyway. Went to buy my Glutamine and found myself reading the labels of the Whey protein powder tubs. It seems the brand I was into was only half protein by serving measurement. I believe I have been underconsuming all this time. I purchased a different brand that is more better on protein per gram but lighter on carbs - so now what?

<Day 118> I feel quite well today. Cleaned up the vacation stuff and rested the remainder of my cold away. Tomorrow I am will be back to the gym and I am looking forward to testing the powers of the glutamine. It was also a good day for food too.

Date:

08 Jul 2003

Time:

01:11:53

Todays Journal

On this day 119 I feel quite good. I coughed all night but woke up feeling great. I weeded. I ate quite well and walked for about 4 hours. I missed weights and really need to get back into the gym. Tomorrow a 1 1/2 hour bike ride is planned - so that will be good exercise if not leaving me a bit sore. I need a car to get to the gym - I am working that out tomorrow too. Abs - bed

Date:

09 Jul 2003

Time:

01:20:18

Todays Journal

I had much more planned for today then actually got done. That unfortunately included meals which tended to come in a bit on the light side. I was just plain tired from the super walk the day before. So on day 120 I managed an early 30 minute exercise session and later a 15 minute ride plus a 15 minute walk when my tire went flat. I shall do abs and go to bed.

Date:

10 Jul 2003

Time:

01:24:25

Todays Journal

A good day 121. I played golf, in fact 27 holes. I packed enough veggies and fruit to keep me awake and happy through the whole event. This morning I did the usual 30 minutes but never got to the gym later for weights. Must get that other car on the road. I shall do a few abs and go to bed.

Date:

11 Jul 2003

Time:

01:16:35

Todays Journal

Today I woke up tired, very tired. It was a long day of golf with a lot of swings if your know what I mean. I great big knot wedged itself between my shoulders and would not let go. I had to wait until very late this day 122 evening to get to the gym for back and biceps. Tomorrow morning - I will wake up tired unless, somehow, the glutamine works its magic. A good food day and I sweated a lot. The word has come down to write my 1000 words on what has happended in the past 16 weeks. I have changed in ways I normally would not admit to. One way a whole emotional change that has stemmed from a newly derived sense of confidence. I feel I can put my best foot forward now when in the past I felt like it was wrong for me to succeed. Does that make any sense? It is not like I could not come out on top but I chose not to and after a while it became second nature not to win. To me it explains how I have driven my self to be number 2. I have always felt that it would not appropriate for me to come out on top. I could explain it as having no confidence in my ability deal emotionally with success. That was a little heavy...I think I'll go to bed.

Date:

12 Jul 2003

Time:

01:28:40

Todays Journal

I lost my water bottle. I believe I got rather dehydrated. I was less than enthusiastic at the weights and on the tread mill. I had a good day 123 for food and rediscovered beans as a source of protein. Another interesting idea my 1000 word essay will harp on is how I have adapted my life around this program. In the beginning I had to bend out of shape to get with the program and now I think about food and exercise almost constantly (in a good way). I now look for ways to ensure my food needs with be satiated and opportunities to fit in a 30 minute session. The 16 week session has opened the right door for a person just like me.

Date:

13 Jul 2003

Time:

00:32:25

Todays Journal

The knot in my back was there again this day 124 morning. I threw 3 Advil at it and it has hidden ever since. However, for last nights back weight training I did pull downs and now I have this nasty stitch in my right side - lower rib. I really wanted to get to the gym but I edged towards preservation and chose to heal my wounds and aches first. I'll try and stretch it out and get to the gym tomorrow. Another good food day and I stocked up on groceries too so there should be no excuses.

Date:

14 Jul 2003

Time:

01:09:23

Todays Journal

The shoulder knot is gone but is replaced by a sore rib. It only hurts when I try to stretch it out. Today is Sunday and notoriously my worse day for food. I did OK and had a good (bad) dinner, but an great bean salad. I got the lawn mowed before the rains fell which is by far the best achievement of day 125. Tomorrow is chest and triceps. I did abs on a ball while watching Finding Nemo on the computer. It's quite the sight and accounts for my exceptionally sore rib. My sister mentioned her new eating habits are suspiciously designed around mine. Another interesting part of the transformation, albeit I am stretching the connection, but I am not used to people looking up to me for inspiration. I think my commitment to change has paid off in ways I can't imagine.

Date:

15 Jul 2003

Time:

01:53:53

Todays Journal

A little tired today. Knots all returned. By the after noon of day 126 I was good to go. I keep forgetting about water. There may be a connection. Anyway I did 45 minutes plus chest and triceps, abs and some chainsaw work. All good. Food went down and I am liking salads. Tomorrow I hope to get a bout of skipping in as well as complete the rest of the agenda. Should be a good day.

Date:

16 Jul 2003

Time:

00:43:58

Todays Journal

I too thought we'd receive all sorts of free stuff when the challenge began ... but I got over it. Today, day 127, I can reflect on a lot of good hard work and I suppose there was a cost but I am unsure if that monetary amount was any different from what had I normally put out. There is a cost in terms of time though. I lost the leisure moments of falling asleep on the couch after dinner. I used to go to the gym for 25 minutes once a week and now its just under 2 hours 5 times a week. However, it's what I wanted and I enjoy it. The new me is the me I assumed I was before I started...I just needed a wee transformation to put me in my shoes.

Date:

17 Jul 2003

Time:

01:10:58

Todays Journal

I had a good water day. I hadn't had one for a while so I needed to mention it. The food intake was good but I missed my exercises. I wrenched my hand and the stitch in my side is growing and my throat is getting sore again. None of this matters of course, I simply left it all for the end of the day then ended up in the wrong location. I shall do better. I have time for abs for bed.

Date:

18 Jul 2003

Time:

00:17:56

Todays Journal

There are always a couple days each week that tend to get away on me. Day 129 was the second of two. Hopefully tomorrow I am back in the gym. I managed a great big long walk today but not much for weight training. Food was ok and water was good. I am working slowly on my big essay. It tough getting all the material down on paper while sounding truly authentic. The words tend to sound evangelical and all the boasting about a transformation unsettling. I do not want to bend in the other direction and have my successes minimized and left unemphasized. We'll see what happens.

Date:

19 Jul 2003

Time:

00:23:04

Todays Journal

I traded a day at the gym for several hours of hard labour in the garden. I am more sore than I wish I was. The end result is - nice. Actually I like days like this...I tend to eat well and drink lots of fluids. These events keep me nicely on track. Tomorrow I will be at the gym early because I want to try some squash. It'll be the first since I injured my back quite a while ago.

Date:

20 Jul 2003

Time:

00:20:06

Todays Journal

I got up early. I did 45 minutes and a legs workout. I left the gym before any squash players even arrived. A good start to the day. I ate and drank water. We went to the beach and did yard work. Basically is was a great day. I am hoping for the same tomorrow. I am unsure if there is a final assessment or not as I have not heard anything about a time yet. Lets hope so. I was re-reading all my journals as another form of preparation for the 1000 word essay. It all seems like my journaling happened yesterday. I had my issues and moments of triumph and over all I was quite positive and motivated...I have impressed myself. I future shall be even more impressive.

Date:

21 Jul 2003

Time:

00:33:40

Todays Journal

I was up at 5:45 on day 132. I went to the gym for a 45 minute treadmill plus back and biceps. I was back home before the house woke up. My left hand is still hurting. Food went well as did water. For dinner I ate some whole wheat pasta with chicken. The first real pasta dish I have had in 4 months. It was ok. I hope I wake up for an early run at tomorrow too.

Date:

22 Jul 2003

Time:

00:37:49

Todays Journal

Ran out of salad material in the house with no chance to shop. I drank a lot of water and ate fruit mostly. I was quite tired from the previous workouts to I stayed home to shovel a lot of dirt. Now I expect to be quite sore too. The same plan is on for tomorrow with the addition of a swim. It's quite hot out. Four months ago I spoke about moving trees. They still have not been moved. However, now is the first time I have actually felt capable of doing it. I do not worry anymore about injury and how long it will take to heal. I am unsure when this started but its the new way to think now.

Date:

23 Jul 2003

Time:

01:19:56

Todays Journal

Late today I went shopping but left the earlier part of the day with minimal food intake. Water was light too despite working a lot of the time in the sun. I hit the gym later nevertheless for chest and triceps with abs in between. I also managed 45 minutes on the treadmill.

Date:

25 Jul 2003

Time:

00:48:23

Todays Journal

I had my final assessment today. I am down to 195 lbs from a begininng of 216. I have no intention of quitting. If fact I'll try to find a way to continue with the next transformation group. I'll make this my final online journal entry. I am working on my essay though and keeping track of calories too. My transformation has been a very positive and significant achievement for me. I can run with the ball now.

May 2

Recovery is slow.  It took until the afternoon before I had any energy.  I managed a LB workout and a 30 interval session in the evening.  Food went well today. It seems lately like I have been eating a lot of cooked veggies so I made a point of stuffing down some of the raw form.  The only thing easy in this type of weather is consuming water.  The idea of the treadmill while the sun is out is wrong.  Things are generally going well. 

May 1

I am still tired.  The repair required for that LB workout is devastating me.  However, I am getting close to full recovery.  The UB workout was big but I did not over-do it.  Hopefully tomorrow I can get back into interval training.  I think I'll pack in a few extra veggies to help expatiate the process.  If anyone asks tell them to follow the instructions ... since I did not I am paying dearly for it.  It is taking me a week to get my energy back.  The abs are going well.

_______________________________________________________

APRIL JOURNALS

April 30

About a week ago I hurt my thumb throwing an ax into tree roots.  Now it hurts with the bench press and the like.  This sort of injury has always plagued me.  It prevents me from doing a few necessary chores.  However, lately I seem to be healing quickly so I'll hope for the best.   I was slow with the water consumption today. it left me feeling a bit tired.  If the Canucks had not won I may never have made it to the gym.  I should be sore in two days. 

April 29

Half of my lower body started to function again.  I managed half a run but without the intervals.  Tomorrow should be a good day.  I'll get in my UB workout and a full run.  What a day of sunshine.  Enough there to make a full recovery.  Food is going so well I am starting to feel guilty about enjoying it.  I started to ask myself about the others in the challenge.  I have been so busy I forgot about reading a few other journals and gaining some perspective on the community as a whole.  I see the Forum is all but abandoned...too bad... I was hoping to follow a few ground breaking threads. 

April 28

The pain has receded.  I should be back on the exercise mill tomorrow.  It has certainly been a long time since I exercised myself into so much muscle soreness.  Feels good.  I am eating the way I should be.  At least I am not suffering in that department.  I hope the hike went well today for the group.  The Matt Good concert last night was great.  I was in bed by 3:30am so you'll have to excuse my missing the hike.  I was too sore anyway and would have lagged behind. 

April 27

My Friday lower body workout is still aching.  I mean aching.  Wow.  I guess I over did it.  I still went to squash and that did not help.  Then standing around for 4 hours at the Matt Good concert did not help too much either.  Ouch.  Neverthless, I need to make up a day of running on Sunday.  Somehow that just may not happen.  Time to heal. 

April 26

I noticed another transformer or two fall off the band wagon.  I am curious what John predicted would be the final tally of people at the end.

Nevertheless, I did my first lower-body-at-the-gym workout.  I was so wobbly I could barely walk.  I think I loosened my hips and somehow I hurt my thumb.

The 30 minute interval training run received a no show so I'll have to make that one up on the weekend. 

April 25

I was on the road again all day.  Good timing of water consumption is imperative.   Naturally one would have to go light until knowledge that a relief station is close at hand.  So I got tired today and dehydrated.  Nevertheless I got my 30 minute interval run in successfully.  Today I managed about 5 intervals with a much needed and very necessary 2 minutes 30 second break between.  I am proud of this accomplishment to date.  I easily recall the slow paced beginning back in the first couple of weeks of the challenge.  Trying to get in 30 minutes was harder than eating a pita full of light water based tuna mixed with air, soggy lettuce and low-fat yogurt.  Now I have greatly improved and enjoy jogging again.  In a couple of months I'll be loading up a back-pack with cans of tuna and running up the Grind then tossing them over the edge of the world.  Time for abs.

April 24

It was one of those days.  I had the time for everything but when the time came I forgot.  I went to the gym for weights and had no idea what stage 2 was composed of.  I set out to go the 30 minutes this afternoon and its 10:30 pm and I just remembered.  I ate.

I am thinking I should double my efforts tomorrow but that would only lead to injury..so a slap on the wrist and I move on. 

April 23

A good win for the Canucks.  This means on series 2 days I'll definitely have all my exercises done before game time.

I went for another run with the dog but this time on hilly, muddy, bumpy and rocky paths.  My ankles took a beating but it was fun and the dog liked it too.  Is it ok to take advil with the greens?  People see this 'diet' has having an end.  I suppose most people end their diets.  So when someone asks I say I am on a fitness plan or Iron man training...depends who will believe what.  so I eat what I should eat and I pass over what I should not.  Its really quite simple.

April 22

Another day where the Easter related foods could have gone wrong.  I held my course and kept the plan in the forefront.  Unfortunately I ended up eating less than I should of.  I was up early for a 6:30 am treadmill bout and later in the day I did a lower body workout by carrying my child on my shoulders during a hillside 1 k hike.  Right now I could eat a horse but its quite late and that would be wrong.  I'll do a few crunches instead.

April 21

First time ever I did not steal most of my kids Easter eggs and eat them.  I had none. Ham for dinner. I had two bites. The salad was great. I made it.  Those other Easter dinner items stayed off my plate.  I did not feel obese leaving the table... which is also unusual for an Easter dinner.  I think the plan is actually working on me.

April 20

Squash day.  I felt quite good. I did not get tired like I used to. But for the better part of the day I did nothing.  That too felt good. I finally made sense of the Phase 2 outline.  I am certainly glad there is an at home option for the weight training.  I am looking forward to jumping up to a new cardio level.  The next few weeks are an inviting challenge.

April 19

Today I ran with the dog again.  I felt good during the run and I took the hills with more energy than I though I was capable of.  However my ankles took a bit of a beating and I immediately thought that I might be taking myself to an injury level. This is exactly what I need to avoid.  I think I am still too heavy for such body abuse. I decided to go back to the machines.

My food intake went well and I find I can put down a few extra veggies and enjoy it.  Once I make heads or tails out of the new exercise routine I am going to enjoy it.  It says "incredible benefits", maximum benefits in minimal time and will also burn more fat!

Bring it on.

 April 18

I was thinking today about the transformation as a new lifestyle.  The reason for this is because someone asked when it was over so I could get back to eating like I used to.  What could 4 months do to what a whole life time has engrained into my head? So I had a few things to think about. 

Firstly, I realized that over the course of my life I had not always eaten the same way.  My diet changed according to my lifestyle, job, friends and money (and everything else).  In other words there were too many things taking control over my diet and exercise regime without resistance.  I never had a healthy diet plan; I ate without purpose and sometimes without reason.  I believe that this transformation is going to allow a healthy lifestyle to get engrained..

Secondly, today is day 38 and I happen to be 38. What can I say has happened in 38 days that has changed 38 years?  I get worried if the veggies on my plate are a little on the light side.  I also get worried when the veggie drawer in the fridge is a little on the light side.  I used to worry about what was rotting in that drawer pre-39 days ago.  I am losing fat.  How could I be losing fat?  I am eating like a horse (literally).  When I went into the re-assessment I really did not know what to expect.  I have never expected something to go right in my endeavors.  I knew my face was looking a little thinner but what has accounted for the 12 lbs of fat loss?  In 38 days, without starving myself I dropped 5% of my fat. This is the first time in my 38 years I feel I am on the right track.

Thirdly, I am starting to believe the Bodies 'n Motion crew put together a pretty decent plan.  When I first started I decided to administer a heavy dose of blind faith.  I had been on plans I derived personally and got nowhere because I always returned to eating like I used to. But with this transformation package I lost 12 lbs of fat and its like I never really tried.  When I left the re-assessment I asked if there is anything else I could do...just stick to the plan.  I am turning blind faith into an eyes-wide-open experience.  I am reading labels and starting to add nutritional values up.  I am believing in the plan.  If I believe what I am doing is right then what is there to get back to?

I am sure I will gather together more thoughts.  These ideas will start to bloom in my mind.  As the days pass I will continue to look at ways I have changed and how those changes are becoming permanent.  What I want to do is to not have moments where I automatically react to eating like I used to.  I am still having plenty of flash backs.  I have made copies of 'the plan' so I will not be without one.  When the clock says its time to eat I still pull out 'the plan'.  I continue to mistake breakfasts for lunch and lunches for dinner.  I find it odd that I really do need the book still...just to read what I have read everyday for 38 days.  It will come together.  I really like what I have gotten myself into.  I really do want a lifestyle transformation 

April 17

I ran with my dog today.  20 minutes straight.  This I have not down for 15 years.  It felt good. After the Canucks gave up and lost I went to the gym.  It was a little late and I hope I don't fall back into that trend again.  After the workout I was hungry...didn't feel like cooking a yam so I ate a head of lettuce.  Just took it out of the fridge and like an apple ...I ate it.  Something to think about during my crunches and off to bed.

April 16

Food continues to go down well. I am ordering salads without dressing...odd.  Fish tastes good but that tuna...blah. Fresh tuna is quite good nevertheless. Exercising is enjoyable...so all goes well..still.

April 15

 Assessment day.  As it stands I lost 12 lbs of fat.  I went from 26% to 21% body fat.  I also put on 8 lbs of muscle.  I would argue that its not muscle but gas.  Nevertheless 12 lbs is right on track for what I was hoping for.  It feels good.  The food is doing well as are the exercises and weight training.  So since all is good then I'll do some crunches and go to bed.

 April 14

 Weekends are always hectic.  This is why I am writing my Sunday journal on Monday.

I am aiming for mid-day workouts again.  I got off the late night stuff. I am feeling much better as a result.  However, I seem to have an ingrown toe-nail.  Such monumental obstacles to overcome in this challenge are all dwarfed by the sore toe.  Food continues to go down well.  All goes well until 6pm today when I go for my assessment. 

April 13

 My energy was back today. Played squash this morning and felt great.  A lot of hard work without getting overly tired during play.  I hope that is a sign of change. Food was a little light as the day was on the road but I dragged water around and made my quota.  Note to self... pick up energy bars for Saturdays.  Crunches then bed. 

April 12

 I am still tired.  The 30 minute treadmill today was an exercise in hanging on hoping not to shoot off the back.  I re-established my water intake. This may have been a contributing factor.  I'll find out by the end of the weekend.  The food is going down well.  I actually bought original greens again.  Its been a month and now I don't mind them at all.  I found cold pressed flax seed oil at Save-On...so I bought some. Crunches and bed.

  April 11

 The night time workouts had to stop.  I was tired all day again until the evening when I finally came alive.  So rather than workout I decided not to.  I am going to reset myself back to daylight hours.  Use the same day to recover and get back on normal hours again.

So I watched the Canucks lose.  I'll still do my crunches though.

 April 10

 Food is becoming a habit.  I beginning to tell time by it.  Although mornings are a little difficult because of the change to late night workouts.  Here it is 11:50 pm and I just got home from a weight session.  I am noticing that I should be adding weight to a number of the exercises...so that's good news too.  That's all I can write..I am dead tired. 

Gotta go hit the hay.

 April 9

 The very same recipe today tasted like hell 3 weeks ago.  This must be a good sign.  A simple fat free stir-fry mostly flavoured with water and brown rice.  One of my two children even ate it.  Nonetheless, maybe people can throw a few recipes up on the forum.

Its strange with the 30 minute fat burn, I find I am all energy for the first 25 minutes.  I almost feel as if I could go for an hour if I so choose.  However, at the 30 minute mark I am dead tired.  Maybe its just a phase or plateau to surmount. Now for crunches and bed.

April 1

MARCH JOURNALS

March 11

 I bought food-stuff.  I bought stuff I would never have considered before today.

I returned to many different stores many times to gather almost all the necessary items. My food intake for day one, for the most part, was what was prescribed. I am stuffed. I also managed my first workout, crunches and bike ride (elliptical trainer). 

Fortunately the Canucks game was on the TV in front of the machines. The 'fat freeing' run was easy but 30 minutes is a long time.

 I bought a notebook too.

 Things I thought about:

I want this transformation to work.  I have to trust the assessment and go with the plan. I almost never jump into the unknown.  The food plan and supplements are an unknown for me. I am quickly learning to accept this challenge feet first with my eyes wide shut.  I found myself questioning every aspect, each new item in every statement and the structure as a whole.  However, I have stopped myself from being so critical. This is a new development for me.  I am simply going to trust that the new road I am on will deliver me to somewhere other than where I was going.  Because where I was going was all wrong...this is why I opened myself to the challenge.

 Let me give an example of the wrong road.  I have a stump in my back yard that I want to dig out.  Currently, my rationale for not embarking on this activity is because I will injury myself.  I know I will hurt my forearms and probably my back.  This is a given and I have accepted this fate on my current 'wrong road'.  However, this is not the reason for not pulling out the stump.  The reason is: I cannot forsee a long enough space in my schedule to heal from the injuries that I will cause myself.  There has to be something wrong with this train of thought.  I want to be healthy.

 I have other thoughts but mainly I really need to get organized.  This transformation will take a few days to become routine. 

March 12

 I woke up quite refreshed today.  Once I moved I realized the previous night's workout wanted out of my legs and arms.  I creaked my way to the kitchen. The powdered greens went down like a bag of dried leaves.  I am going to need a recipe for these.  At breakfast time I found I was definitely full from the night before.  I had my first taste of 1 yolk and 7 whites mixed with green veggies and salsa cooked in Pam.  I am going to need a recipe for these too.  I spent today pushing food into my stomach.  For those who understand...I am usually a '3x/day' person but now only once.  I am presuming my G.I. system is going to need a week to re-plumb. Three litres of water went down quite easily; although, I'll swear it never took time to stop to get digested.

 I spoke to someone who is on a similar diet plan.  He stated that the more you become used to the regime the more unfathomable it is to deviate from it.  He went further to say...it's all good... but what if you are offered a beer?  Yes I thought...what if I am offered a beer...John?  I went for a non-fat double-shot grande-latte just to relax.  I also went to a movie.  It is now 11 pm and I just finished dinner and another 0.5 litres of water.  I have 1 hour to do my crunches and I am incredibly full...bloated?

 March 13

 Most of my writing for today feels quite disjointed.  I believe it is because I sent my 'book' away so I could get a few of the necessary pages photocopied.  It took all day and I found myself lost without it.  I could barely remember any of the ingredients and the options.  When unsure I tossed in some extra salad.  Maybe my mind will sharpen up after a couple of weeks on the 'plan'. I have not been hungry in two days...I eat because its time to eat.  But somehow my sugar craving is quite intense.  It may be time to purchase another unknown: stevia.    I am up to 3+ litres of water a day and still find myself thirsty. I ate all my meals on time but without watching the clock.  I suppose I can fit into a schedule quite easily.

 I have always enjoyed exercising and luckily the stepping machine was not as awkward as yesterday.  I am hoping it will actually become enjoyable.  Today was the second day after my first workout and always when I feel the most pain.  I was a little lethargic which may not have helped with trying to remember my recipes. We'll see what happens after tomorrow's session.

 I started to read what others had to say.  It looks like a good cross-section of the moods I get myself into.  Some people are not quite into it (yet) while others have found their niche.  I see that people are emailing each other with words of encouragement.  I received one myself and it actually felt good that someone read what I had to say.  I originally thought these messages would have become vapor and were merely there to get me to put some clear thought into what I am doing to myself.  It's pretty powerful when it becomes public.  I asked John to create an online Forum for us to drop ideas for other to read and respond to but I don't think he has the time.   I may peruse that one myself and see one comes of it.  It have felt even better if everyone knew I received words of encouragement... words that they could have taken to heart too.

 March 14  

 The greens are still terrible.  I would gladly trade the powder for pills.  Breakfast was good.  I soaked the allotted brown bread in with my 1 egg and six whites and created a slim down version of French Toast in Pam.  Not bad.  I found myself on the road all day and at first break I actually went to the store and bought a 1% cottage cheese and a no-fat yogurt.  Flavoured yogurt is the way to go.  Dinner was an odd one too.  I had to work with the menu a bit to see how low-fat wonton soup and bok-choi with tofu fit in.  It fit surprisingly well. Out with the old me and in with the new.

 The stepping machine felt even more natural.  However, I was damn tired when I finished.  I even moved the machine outside where it's more cool.  That bit of exercise is going to take some getting used to.

 So far everyone I talked to is very supportive and some have read my plan looking for healthy hints.  One item I would like to throw out as a question is this:  Can I eat walnuts as a natural source of Omega-3? John mentioned that it is better to get the necessary nutrition from a natural source.  I estimate that 2 / day would be equivalent to the tablespoon of flax seed or the 2 teaspoons of essential oils.  This is what the internet had to offer but does someone have experience? John? 

 March 15

 Today I dropped a serving of greens directly into my mouth and tied to wash them down quickly with water. That does not work.  The consequences of eating greens is not listed on the label... but I am accusing this stuff of some incredibly nasty gastronomical experiences.  With regards to the oatmeal...is it 1 cup before or after cooking?  This makes a volume of difference and by the way do not cook the protein powder in with oatmeal.  It forms a sticky unpalatable gum-like adhesive.  Lunch was good. I went to the Olde Spaghetti Factory for dinner.  I ordered a breast of chicken and a huge tossed salad.  For dessert I had a spinach salad with black coffee.  The rest of the group had spaghetti.

 I played two hours of squash this day 5 morning followed by my weight-lifting routine and crunches.  This was too much.  I'll be sore on Monday.  Tomorrow will be a day of rest... I only have 13 trees 6 foot hedging cedars to transplant followed by crunches.  The transformation is fitting quite nicely into the usually daily routines.  I read that the designated butcher does not have 5 kg of chicken for $25.. John...what gives?

 March 16   

Today I was tired from yesterday's squash and workout.  I did not mind not doing the stepping machine and I did not move any trees.

In fact, I got nothing done.  It was a good day.  With the exception of the greens all the food went down nicely and on schedule.  I read that flavoured greens are available.  Maybe on the next vat.  The transformation mind set is neatly in place.  I am only thinking about eating all the right stuff.  I'm thinking that exercise is good and I am going in the right direction.  I even have several others convinced to eat better and get some exercise.  After dinner I created a backyard fire, lit a fine Cuban, heated a snifter of green tea and sat back watched the full moon rise over a cloudless sky.  It was a good day. 

 I created a forum for the transformation group to post questions, give advice and encouragement, and to trade 'greens' recipes.

If it fits John's plans I'll post the URL.... John? 

March 17

 Today I am sore.  I got a lot done on the computer as a result.  The forum is operational and there are users!

 Food intake went well.  I found that if you treat the greens like a green tea you can fool yourself ... a very little bit.

I'll try the tea route again tomorrow.  I am trying to break down my meals and figure out where the calories, fats and proteins are coming from.  I am finding it necessary to mix the meals up a bit and swap ingredients.  I like the idea of adding walnuts or almonds to a salad by replacing the essential oils.  However, If I am adding things up correctly I can only allow myself two walnuts...that'll do.

 I am quite upbeat in regards to following the plan.  I may even be smug at the grocery store showing off all my veggies and low fat products.  I walk up the veggie isle on the left on the store to the back where the chicken is kept and then back down the other side where the dairy is.  I completed disregarded the processed food zone in the middle isles of the store.  It seems to me the bill was cheaper than usual too.

March18

A busy day...no aches...workout tonight though.  Mixed up my stepping machine with 1/2 jump rope...watched the heart rate.

This way my feet do not go numb from too much stepping.  I heard its related to not lifting one's toes.  It happens to me on the elliptical runner too.  When you do not lift your toes, which you are inclined not to do, because of the nature of these machines.  The constant pressure ... therefore lack of blood flow...makes for a numb foot. Go figure.

 Food went well.  There is going to be always that dilemma of dinner invitations.  I had to bend the rules and have my serving altered .. no cheese toppings, nothing fried in butter, no beer.  It went well.  Once I get all my people trained they'll be more than happy to invite me back...right?

March 19

Today was most uneventful.  Greens are working well in tea form.  Food went down. I experimented with spices and created some palatable meals. Not too tired from last night's workout. The stepping machine went well. The gastronomical system is still. confused...but not unpredictable.  I went out for a late night beer with a friend without actually having a beer.  Ordered the veggie plate and watched what little of the war that was available.  I think I'll do some abs and go to bed.

March 21

After 10 days, I think my Gastro-intestinal system is starting to right itself.  Although, there is still a straight pipe for the water to flow through. I do not have the energy drain I used to get at 2:30 PM before the beginning of the transformation but the 30 minute workout is still quite devastating. The greens are officially palatable - but the next batch will be flavored.  Food is good.  I am mixing things up a bit but keeping within the diet and nutritional constraints. Went to watch the hockey game.  Drank water.  No worries about the roadblocks. life will not be the same.

March 22

A very busy day.  But strangely enough I was ready for it.  That is, ready for consuming my meals. When the busy part was done...30 minutes on the machine.  Things are looking up.  The other item would be to take notes during the day...to aid the journaling process. The chicken caesar salad without all the slop and fat is my current favorite dinner.  It must be easy.

March  23

Yet another busy day.  Off to morning squash to be brutally beaten by someone who is enormously better than me.  Then home to replace the starter in the car.  Meals went done because I was hungry. My wife made a fabulous low fat, super tasty Chinese dinner incorporating all the essential elements.  Nevertheless, I am looking forward to new food ideas .  Breakfast and lunch could use some help. 

March 24

I have the food routine down.  I am prepared and I prepare. Something is going wrong with my journaling. It's like I don't need it and it lost its meaning.  The last couple of days I completely forgot then had to write them the next day.  I'll redouble my efforts.  I was thinking of making notes during the day of events that are Transformation noteworthy.  Other than that I am feeling a lot better.  I am unsure if I have lost weight but just the fact that its day 13 and I am still happy about the new eating plan is a definite plus for me.  Whenever I choose to do something beneficial to myself the passion for life gets a boost.  All is good.

March 25

Forgot to journal last night.  I think all this new energy is making me more tired at night.  I am starting to understand where the calories, fats and proteins are from.  I think I'll actually try to make notes about them too.  By doing so I can mix up the meals for content and flavor without fouling the objective.  Another reason is I think I need an alternative for tuna.  Nevertheless, I continuing to follow the plan and make time for a 30 min exercise binge.

March 26

I think I really need the Recipe Fest on Saturday because my meals are turning into only a few selective choices.  I am still game for raw veggies and salad but steamed ..no can do.  The chicken is holding its own but tuna is not.  The exercising is fine as are the weights and crunches.  For some reason I do not seem to be making notes regarding my workouts. Something else to strive for. 

To help me keep focus I downloaded a program for health and nutrition recording.  This one is called Performance Diet Pro by HealthKeeper. I know nothing about it or even how to use it... so I'll post the results.

March 27

The 30 minute exercise routine is easy to get to and easy to do.  This routine I was worried about finding the energy for.  I am glad it is working out fine.  The food intake is good.  Shopping for items that I never considered before and which fit into the nutritional formula is going to help that boring routine.  I will get onto my new nutritional/fitness software this weekend.  I am hoping to keep the new life style in focus and on target.

March 28

It just dawned on me.  Yesterday I went 30 minutes on the stepping machine followed by an hour in the squash court.  The exercising has become an entity unto itself.  I don't think I just do.  However, the food is still a struggle.  I am mixing and matching to keep the nutrition levels correct but targeting only those items I can stand.  It's all about recipes I hope. And the greens...I could fly a weather balloon if required.  A couple weeks until the weigh in and a new set of fat pictures.  Time to bear down and make sure everything is on track.

March 29

I found motivation to regroup my efforts around the food issues.  Someone said, "Are you losing weight?"  So there, that's enough, bring on the steamed veggies and bland tuna. I also am noticing there is quite a flavor difference between brands of yogurt. Tomorrow's my biggest workout day for the week...2 hours of squash followed by the workout and crunches. Sunday will be the tired day and Monday - sore as hell.  While on the subject of hell, I noticed 3 contenders dropped out.  This transformation may just be Stephen King's 'The Lottery', if you slow down...your shot. Now there's motivation. I asked Gator's to post their ads and info at the forum site. http://pub61.ezboard.com/b16weekchallenge .  It seems some people feel their emails are more akin to SPAM.  Maybe John will solve the issue... he's not busy enough.

March 30

I learned a couple of good tips from the meeting.  It's probably a good idea to prep seven meals in advance.  Especially if its something that required time to make and is good and tasty. Enjoy the food because they will only get tastier as time goes on.  And I got a T-shirt.

at day 19 I feel quite positive and motivated to stay the course which brings me to why did those people quit?  I was really hoping is was medical...something out of their own hands.

March 31