Willkommen, Bienvenue

Welcome to my little slice of the Interwebz. This exists because I loathe Facebook but still want to share some things with family, friends and, occasionally, total strangers. There's not much here but enjoy.

Know me?
Hometown:   Dayton, TX (1976-1996)
USAF:   Lackland AFB, USA (1996)   |   Keesler AFB, USA (1996)   |   Incirlik AB, Turkey (1996-1998)
  |   Ramstein AB, Germany (1998-2001)
Jobs:   Pegasus Communications, Marlborough, MA (2001-2005)   |   Digitas, Boston, MA (2005-2006)   |   Rackspace, San Antonio, TX (2006-Present)


















The Body Project

Body Project - 60+ Pounds Lost In 6 Months

In January of 2013, a bunch of us at Rackspace joined in on a weight-loss competition. $250 buy-in, 6 months, the person with the highest percentage of weight lost wins. The pot? Roughly $9,000. I won by dropping 31.7% of my total weight; going from 214 pounds to 146 pounds. How did I drop 68 pounds in 6 months? I'll tell you.

For about the first two months, the weight loss was almost completely from a diet change alone. I tried to be active (taking walks, opting for stairs instead of escalators) but I didn't really exercise at all. Once I hit 179, the weight loss stopped for 3 weeks. At that point I knew that I had to start working out. I've been playing around with my workout routine trying to find what works best for me to keep burning fat and not lose too much muscle while maintaining a calorie deficit. I believe I've found a great regime which I'll talk more about later.

Nutrition

Through the years I have tried about every fad diet out there and what I have learned is that calories in vs calories out is what works for me. I eat roughly 1800 calories a day and pick foods that taste good and keep me full. I'm never starving, or even hungry for that matter, and I rarely get cravings. Throughout the day I limit my carbs and bad fats and pile on the protein. Out of my 1800 calories, I try to keep my macronutrient intake to: <40g fat, <180g carbs, & >180g protein. You can read more about macronutient ratios here.

My Typical Day of Eats:
Breakfast
Oatmeal - 390 calories, 11g fat, 61g carbs, 13g protein
(1 packet Central Market Maple Spice, 1 packet Central Market Original, 2 tbsp Central Market Ground Flaxseed and 1 packet of Sweet'N Low)

Brunch
Coffee - 45 calories, 0g fat, 3g carbs, 6g protein
(Coffee with 1/2 a cup of Mootopia Fat Free and 2 Sweet'N Lows)

Lunch
Chicken Breast - 240 calories, 2g fat, 0g carbs, 52g protein
Yogurt - 343 calories, 15g fat, 30g carbs, 25g protein
(I bake my chicken breasts in bulk for the week. I marinade them over night and then bake them for roughly 25 mins on each side at 375 degrees. The yogurt is usually Fage Total 0% (no flavoring). I then add about 1/4 cup of sliced almonds and 1 tbsp of honey.)

Snack
Jerky - 100 calories, 1g fat, 4g carbs, 18g protein
Wasabi & Soy Almonds (14 Nuts) - 43 calories, 3.8g fat, 1.5g carb, 1.5g protein

Dinner - Pre-Workout
OatmegaBar - 190 calories, 6g fat, 23g carbs, 14g protein

Dinner - Post-Workout
Protein Shake - 375 calories, 3.5g fat, 24g carbs, 55g protein
(My protein shakes consist of 7 ice cubes, 2 scoops of chocolate EAS Whey, 2 cups of Mootopia Fat Free and 2 scoops of PB2.)

This all comes out to 1726 calories, 42.3g fat, 146.5g carbs and 184.5g protein. I also drink LOTS of water throughout the day. To keep the cravings at bay, I always keep a pack of Extra Dessert Delights gum nearby. The list above is an example. I also drink the packaged EAS drinks for snacks sometimes instead of the jerky/nuts. On nights that I don't workout, I usually have another chicken breast or tunafish to keep my nighttime carbs down.

Do I have cheat days? Not really. I do still go to restaurants but I typically order something healthy and drink loads of unsweet iced tea with Sweet'N Low. My meals usually consist of chicken or salmon for the entree and then steamed vegetables for the side. Occasionally, I'll have a sweet potato, mashed potatoes or something of the sort but I'll usually only eat half of what is on the plate to limit myself. If you are going to cheat, I say keep it small. I've had pizza, chinese food, indian food and other foods that you wouldn't call "healthy" but when I do I don't gorge myself and try to keep it smart. In this sense, I really don't feel like it's cheating because I can make it fall inside my daily calorie goals. They say you should "refeed" when you feel it is needed and I do every few weeks. Those are usually the days that I go grab chinese and stack up on steamed rice and egg rolls but I don't go too crazy.

Supplements
As you can see from my diet, I have almost zero fruits and vegetables. I make the majority of this up in vitamins and supplements. Here is a list of what I take daily (some are already mentioned above):
  • Central Market Ground Flaxseed (fiber, omega-3/6 fatty acids and lignans)
  • EAS Whey Protein
  • Dymatize BCAA (Branch Chain Amino Acids)
  • Orange Triad Multi-Vitamin, Joint, Digestion & Immune Formula
  • Citrucel Fiber Caplets

Workout

I workout in my apartment's fitness center three days a week. For me, Tuesday, Thursday and Sunday work best. I still try and squeeze in some cardio or be really active on the days that I don't workout. The workouts below are designed to "build mass" but since you're keeping yourself at a calorie deficit, you won't see much in terms of muscle gain but hopefully you won't see much muscle loss either -- which is our goal here, along with burning calories and speeding up our metabolism.

For these workouts, we'll be mostly doing 3 types of rep/set combos to really fatigue our muscles. Combo #1: 5 sets broken down to 12, 10, 8, 6, 12-15 reps. We'll be adding and removing weight to try and hit those numbers on each set, resting 45s between sets. Combo #2: 5 sets of 12. Pick a weight that you can do only about 12 times your first set. We'll use the same weight for all 5 sets and will naturally do fewer reps with each set. Rest 45s between sets. Combo #3: 5 sets to failure. These are usually exercises that you'll only be able to do so many reps and they use your body weight. If you find that you're doing 20+ then find a way to weigh yourself down. Rest 45s between sets. Finally, we'll finish two of the three workouts with Death Crawls. They're a high intensity interval training exercise. We'll do 4 sets of 5 for those, resting 2 mins between sets.

Sunday: Back and Biceps
Chin-Ups - 5 sets to failure
Seated Cable Rows - 12, 10, 8, 6, 12-15
Wide-Grip Pulldown - 5 sets of 12
Dumbbell Curls - 12, 10, 8, 6, 12-15
Incline Dumbbell Curls - 5 sets of 12
Reverse Curls - 5 sets of 12
Wrist Curls - 5 sets of 12
HIIT - Death Crawls - 4 sets of 5

Monday: Cardio
I usually take a 50 minute brisk walk.

Tuesday: Legs and Abs
Dumbbell Squats - 12, 10, 8, 6, 12-15
Romanian Dead Lifts - 12, 10, 8, 6, 12-15
Dumbbell Calf Raises - 5 sets of 12
Calf Leg Press - 5 sets of 12
Hanging Leg Raises - 5 sets to failure
In-Outs - 2 sets of 25
Wide-Leg Situps - 2 sets of 26
Pulse Ups - 2 sets of 25
HIIT - Death Crawls - 4 sets of 5

Wednesday: Cardio
My softball day. When there's no game, I do sprints or go swimming.

Thursday: Chest, Triceps and Shoulders
Bench Press - 12, 10, 8, 6, 12-15
Flat Bench Dumbbell Flyes - 5 sets of 12
Incline Dumbbell Press - 5 sets of 12
Standing Military Press - 12, 10, 8, 6, 12-15
Dumbbell Lateral Raises - 5 sets of 12
Machine Shoulder Press - 5 sets of 12
Lying Tricep Extensions - 12, 10, 8, 6, 12-15
Cable Pressdowns - 5 sets of 12
Close Grip Pushups - 3 sets to failure
Incline Walk - 15m on treadmill with a steep incline

Friday: Cardio
Hill sprints or swimming for me.

Saturday: Rest
Enjoy your day off.

If you don't have access to a gym, nearly all of these exercises can be performed using dumbbells and a pull-up bar. I don't have a barbell so any exercises that you see above that have been demoed with one, I use dumbbells instead. For cardio days, I recommend picking up a cardio DVD, running stairs or doing interval sprints starting with 30 seconds sprinting, 90 seconds walking. I have a large hill near my apartment that I like to use -- sprint up, briskly walk down, repeat until I'm ready to puke.

My Personal Results






Final Note

Dropping that much weight over a relatively short period of time took a lot of work and dedication but the plan above works, and I am incredibly happy with the results. A 28" waist pant is currently loose on me and I'm seeing my abs for only the 2nd time in my life -- the first time being in 9th grade, 22 years ago. If anyone has any questions about any of this stuff, just let me know. You can contact me by hitting me up on one of the many social sites listed on the top left there.

Useful Links

Bodybuilding.com
A wealth of information. Also a great place to buy supplements for a low price.
Body Recomposition
Lots of good info.
Calculator - Body Fat / BMI
Tends to be 1% on the plus side for Body Fat (for me anyway).
Calculator - John's BMR
Breaks it all down pretty well.
Lose It!
My favorite site for tracking my progress and finding caloric values of food.
Snack Girl
Some good recipes and info.


















Body Project 2

Nearly 3 years after the original Body Project ended, I'd put almost all of the weight back on. I had started dating seriously again and managed to slowly pack the pounds back on. I'm not blaming anyone but myself but eating with someone else (usually out) doesn't help. So, I am doing this again with the hopes of making it more sustainable. I apparently have a very unhealthy relationship with food that I need to overcome. My plan this time is to take a 3 phase approach. Phase 1, drop the fat. Phase 2, makes some Chris Pratt muscles. Phase 3, maintain.

I feel like my biggest problem with food is portion control. I've read numerous books on "not eating too much", "only eat until you're full", blah, blah, blah but I can't consistently do it. At least I haven't found a method that works for me. It's like when I enter a restaurant or have to make a food decision, I'm Dr. Jekyll and Mr. Hyde. It's all a blur and when it's over I don't even know who just ordered and ate all of that food. I know how to make healthy choices and when I'm in the right mind set, I can make the correct decision but as soon as I stumble even the slightest, here comes Mr. Hyde and I feel like a big fat failure.

I have a friend who can order food, take one bite and then just sit there and chat, taking another bite every 2 or so minutes. By the time I've scarfed down my plate, he might be 1/4 of the way done with his meal. He gets a doggy bag and that's it. How the hell? It blows my freakin' mind. But, I'm going to try it. Bite, savor, chew, swallow, pause, resume. Instead of bite, chew, bite, chew, swallow, repeat until you hate yourself. I've lost the weight before but was only able to successfully do it the one time and there was $9,000 on the line. I'm going to do it this time and Chris and Ryan are going to help me. See my new iPhone walllpaper. ----->
Here's my plan:

Phase 1 - Nutrition

Same rules as in the original Body Project (calories in vs calories out -- stay < 1800 calories a day -- protein > carbs/fat) but my typical day is going to look something like this for phase 1.

Breakfast
PBJ Oatmeal - 347 calories, 14g fat, 26.4g, 18g protein
(1 packet Better Oats Organic Bare, 1 tbsp Welch's Natural Strawberry Spread, 1 tbsp Jif Natural Peanut Butter, 1 tbsp Ground Flaxseed, 1/4 scoop Quest Protein Multi-Purpose Mix)

Snack
Clif Builder's Protein Bar - 280 calories, 10g fat, 25g carbs, 20g protein

Lunch
Yogurt Mix - 425 calories, 1.5g fat, 23g carbs, 24g protein
(Fage 0% Yogurt, 1/4 scoop Kashi Go Lean Cinnamon Crisp, 1/4 cup blueberries, 1/4 scoop Quest Protein Multi-Purpose Mix)

Post-workout Snack
Protein Shake - 425 calories, 6.2g fat, 26.5g carbs, 60g protein
(1.5 cup Fat Free Mootopia, 1 scoop AMP Wheybolic Protein Chocolate, Syntha-6 Protein Shake Peanut Butter Cookie)

Dinner
Something small like a cup of chili, chicken & rice... Try to keep it around 400 calories and mostly protein with as few carbs as possible.

When I eat out, I'm going to make the right choices (chicken, salmon, veggies) and I'm going to use my new consumption method mentioned above. (Bite, savor, chew, swallow, pause, resume until satiated)

Supplements
For supplements, I'm now doing Opti-men multi-vitamins three times a day as well as Ginkgo Biloba and Biotin in the morning (to keep up my brain and my hair).

Phase 1 - Workout

My workout is now done after work everyday. Five days a week I'm utilizing the Cross Fit gym at work and then running on Saturday at a local park. The exercises are very similar to what I did before only this time I'm doing more body weight exercises and no dumbbells.

Alternating: Monday & Friday / Wednesday: Chest, Triceps, Shoulders
Push-Ups - 1 warmup set to 16
Bench Press - 4 sets, reps of 12, 10, 8, 12-15
Incline Push-Ups - 4 sets to failure
Skull Crushers - 4 sets, reps of 12, 10, 8, 12-15
Close-Grip Push-Ups - 4 sets to failure
Shoulder Press - 4 sets, reps of 12, 10, 8, 12-15
Lateral Raises - 4 sets, reps of 12, 10, 8, 12-15

Alternating: Wednesday / Monday & Friday: Back, Biceps, Abs
Pull-Ups - 4 sets to failure
Bent-Over Rows - 4 sets, reps of 12, 10, 8, 12-15
Chin-Ups - 4 sets to failure
Dumbbell Curls - 4 sets, reps of 12, 10, 8, 12-15
Leg Raises - 4 sets to failure
Ab Roller - 4 sets to failure
Sit-Ups - 1 set to failure

Tuesday: Legs
Squats - 4 sets, reps of 12, 10, 8, 12-15
Romanian Dead Lifts - 4 sets, reps of 12, 10, 8, 12-15
Lunges - 3 sets of 20
Hip Thrusts - 4 sets, reps of 12, 10, 8, 12-15
Calf-Raises - 3 sets of 25
HIIT: Death Crawls - 4 sets of 5

Thursday & Saturday: Run

Just as last time nearly all exercises can be done with just dumbbells and a pull-up bar. On days where I can't be at the Cross Fit gym, I just do the workouts at my house using a half rack, barbell and bench.

Phase 1 - Results

I'm going to do something this time that I did not do last time. I'm going to record my results in real-time. I'll update my measurements and photos here every month. It'll be embarrassing but I suspect next to no one will visit the site so no big deal. Phase 1 will take 20 weeks. At two pounds a week, that's how long it will take me to get down to 160 lbs (12% body fat) which is where I want to be when I get started on Phase 2.

Week 1
197.5 lbs
24.4% Body Fat
Neck: 17.5" | Chest: 42"
Waist: 40" | Hips: 38"
Week 4
187.6 lbs
22.3% Body Fat
Neck: 17" | Chest: 40.5"
Waist: 39" | Hips: 37"
Week 8
181.6 lbs
21.1% Body Fat
Neck: 17" | Chest: 40"
Waist: 37.75" | Hips: 36.25"

Week 12
176.8 lbs
20.1% Body Fat
Neck: 16.75" | Chest: 39.25"
Waist: 37.25" | Hips: 36"
Week 16
171.8 lbs
19.0% Body Fat
Neck: 16.25" | Chest: 38.25"
Waist: 35.5" | Hips: 34.5"
Week 20
172 lbs
19.0% Body Fat
Neck: 16.25" | Chest: 38"
Waist: 35.5" | Hips: 35"
Week 32
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Week 36
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Week 40
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Phase 2 and Phase 3

Details coming in December. Check out the original Body Project if you haven't already.

Follow me on Lose It!


UPDATE: 11/3/2017 - The 20th week has come and gone and I have not quite hit my Phase 1 goal weight. I took a couple of trips over the summer & early fall, and I managed to sabotage myself a bit with my Mr. Hyde coming out and eating too much ice cream and pizza. Well, November is upon us and I've renewed my weight loss promises with vigor. I'm 169 now, about 14 pounds from goal. I'm giving myself 11 more weeks to knock the last of this fat out. I've also given veganism a go. I watched "What the Health" a couple of months ago and it got me thinking about just how much red meat I eat weekly so after a bit of contemplation I thought going vegan for a few weeks definitely wouldn't hurt anything. I'd been dealing with some inflamation pains in my elbows and the rosacea on my face has sucked but I feel the veganism did help. I'm currently on a mostly vegetarian diet but plan to be vegan 80% of the time with the occasional seafood thrown in there. I honestly don't miss meat. It's crazy, but I don't. Zero cravings. More to come.



















Web Work

Here are some of the web sites that I have created or had a big hand in maintaining.

GLORKFOO.COM
I often had the need to post up single web pages for projects/contests or upload files for people to download. A lot of the times it was for people who I wasn't looking to share my personal domains with so this led me to registering glorkfoo.com. It's just my generic site for posting whatever.
SANANTONIOPETSALIVE.ORG
I use my Rackspace volunteer hours to work on the website for San Antonio Pets Alive, a non-profit working to make San Antonio a "No-Kill" city.
VICTORIOUS-SECRET.ORG
My old World of Warcraft guild website. I rarely play WoW nowadays but I keep the website maintained for them.
WARWICKANOMALY.COM
Warwick Anomaly is a tabletop RPG that I've been working on for quite some time. It's on-hold at the moment because I just haven't had the time that I need to invest into it.

















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