4-8-12

In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.

Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.

This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If  I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.  

Happy Easter. Easter sure gives us a reason to be hopeful. I rejoice in the fact that my savior rose from the dead. Can't see any reason not to turn this into a week of rejoicing.

I start an 8 week cutting cycle Thursday. I'll allow a few cheat days (by "a few", I mean 2 or 3), but will set my calorie intake at 1,800 for the rest of the cycle. I'll increase my cardio workouts during the cycle. My target is to lower my body fat %. I'm not trying to lose weight. My current range of 180-185# feels wonderful.

I had been running with 2,500-3,000 calories a day the past 6 weeks. I went over once this week, Thursday -- 3124 calories. 2734 calories today. I ate and ate and ate and ate. Today's menu :

Breakfast (1229 calories)
1 scoop GNC Soy Protein  
1 tbsp Wheat Germ
1 scoop Chia Seed
1 tbsp Maca Powder
1 tbsp Flaxseed
1 tbsp Bee Pollen granules
1 serving Total Raisin Bran cereal
1 serving Fiber One 80 calorie cereal
1 packet Kroger banana cream instant oatmeal
1 packet Best Value sugar free maple and brown sugar instant oatmeal
8 oz 1% milk
2 pieces buttered wheat toast
1 Apple








10 AM (90 calories)
1 small banana




Lunch (431 calories)
1 packet Starkist Tuna Creations herb and garlic
1 can Tuna in water
Mustard
Onion
Hard boiled egg



2 PM (50 calories)
Orange




Supper (489 calories)
1/3 cup asian nut crunch snack mix
2 flaxseed oil capsules
radishes
celery
grape tomatoes
glucomannan
green peppers
baby carrots
1 can progresso light chicken and dumpling soup
1/2 cup large curd cottage cheese
EAS AdvantEdge carb control shake


7 PM (120 calories)
greek yogurt




8 PM (80 calories)
apple
sugar free jello

9 PM (100 calories)
muscle milk light rtd shake



 I drank only water and coffee (2 cups) today.I've enjoyed my increased calorie intake the past 6 weeks. Cutting back to 1,800 will take a lot of discipline. I will take in a minimum 160 grams protein during my cutting cycle. I'd never drop below .8 grams protein per lb of my body weight. 80% of 185 is 148, so 160 is a good spot to set my minimum.

4-5-12

 Happy birthday, dad!  As for the guy on the left, he has been rebuilt from the ground up. 

12-16-11 with Stewart 

In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.

Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.

This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If  I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.  



Must read : Tamara's blog http://www.facebook.com/l.php?u=http%3A%2F%2Fsmilestillithurts.blogspot.com%2F2012%2F04%2Fanother-little-milestone-reached.html%3Fspref%3Dfb&h=aAQGX9OV0AQHWfBf5z2c2ziQ-LLWVk-uQIoUo3_4n-X6Nzg


Jerry Galemore, my dad, turned 69 today. Nita and I took him out to lunch after G-cycle class, which was dedicated to him.

I got a big treat this morning : a big pep talk from my favorite spin instructor, Stewart Flinn. Group Ride training is right around the corner (April 21-22) and Stewart had a good talk with me about what lies ahead. I worked extremely hard to transform my body. The biggest payoff is being one of Stewart's peers, an instructor at Genesis Health Clubs. Hands down my biggest moment in a Group Ride class was before one of Stewart's Monday classes back in November, when Stewart introduced me before class as "Your future instructor, The Beast".  Makes me smile so big. I'll never forget that feeling. I so desperately wanted to be an instructor .... and sure don't recall telling Stewart. Moments like that are the ones I need to have in mind as I face things I struggle with. Nothing worth having is easy, but life can be wonderful at times.

Struggles : we all have them.  I'm dealing with some things I need to let go of. God is better at handling them than I am.  Sure sign that I am in dire need of Group Centergy tomorrow morning. Nothing sets me at peace like Centergy.

Then again..... the previous sections were written before G-cycle class. I asked my students to do something today, then followed my own advice : I asked everyone to take something that was bothering them and leave it behind when they left for the day.  Still have a big issue that will resolve itself, but worrying about it wasn't doing me any favors. 8 hard working students, including John, the 1st timer, shared a grueling workout that has me floating in the clouds. I am so happy at the front of the classroom. I love the fight and spirit my students show. All of us have the power within us to help others, to encourage others. There is more than enough negativity in the world.... I find it imperative, blessed as I am, to do something positive when I can. It is the only way I can pay back those who have helped me and every one of us can take a look around and see someone who has it worse than we do. I would not be able to instruct were I not blessed with good health AND presented with such a wonderful opportunity to lead. I can't take my blessings for granted. Sure, I have plenty of failings and shortcomings, but I'd prefer my attitude not to be one of them. 

2929 calories
48 grams fiber 
246 grams protein
sodium was high and % of calories from fat was a little high

4-3-12

 Long gone. 

 G-cycle 3-29-12

 G-cycle 3-29-12

 Fired up for my students. G-cycle 3-29-12

In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.

Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.

This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If  I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.  

My treat (healthy treat with B vitamins and potassium) on days that I instruct + after sessions with my pesonal trainer -- 

 

Another love letter for my G-cycle students. Fine by me if that is 99% of what I write about from now on. I never cease to be amazed at what my students show me. Detra, Becca, Valerie, Raeann, Tina and Kelly really got after it this morning. We were all drenched by the end of class. They had me so fired up that it didn't matter when I (oops) overdid it on my last turn to the right during the last working track. I very nearly backed off the tension, but focused on my students instead. They were working so hard.... I had to show what I was made of. Today's set was the most intense yet, thanks to my students plus a new track I added. Total team effort. Never has celebration track felt so good.

I am very emotional during class..... and the best part for me is afterwards, when I drive home. It's my opportunity to let things sink in, thank God for what I just shared with my students and pray for continued good health that I may keep sharing with them. Never in my life have I felt this good. What I see in my students shows me that, yes, I am getting through to them. I am there to share my passion for working out and my love for Genesis Health Clubs. I am there to share my gospel : the power of positive thinking. Main thing I seek is for my students to have fun as they push themselves. That's what it's all about : I have failed if they didn't have fun. My journey towards improved health gets better and better, thanks to my students. Everything I do working out and eating clean is for one purpose : that I may be better for my students. I told them about a big goal today : that they may take the positive energy we shared out of the classroom and into the remainder of their day.

Class was dedicated to Michelle Stoll, a great instructor, valued friend and a strong christian. God bless you, Michelle.


Ending on a down note.... a supplement called Focus XT -- worst tasting supplement I've had, by far. Not bad results for pre workout energy, but I can barely choke the stuff down.
BSN's Hyper FX =  very good
Focus XT = disgusting


2900 calories 43 grams fiber 210 grams protein
Numbers across the board are outstanding 





   

3-22-12

Unbelievable. I don't miss that guy at all. He quit on everyone, especially himself. No life. No spirit. No fire. 

2-15-12  Transformation courtesy of Genesis Health Clubs 

In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.

Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.

This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If  I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.  

New blog post from my friend Tamara : http://smilestillithurts.blogspot.com/2012/03/soveryclose.html?spref=fb

Another love letter to my G-cycle students. Today's class was another lesson in teamwork and the power of positive energy. My workout was dedicated to the 8 students pushing themselves for me and for each other. Great group, ranging from spin class vets Kelly and Becca to Valerie, who has improved by leaps and bounds thanks to her hard work. As I saw happen with Valerie, a new student, Detra, has caught fire. Detra made my day by bringing her mom, Gilda, to class this morning. How cool is that?

I'm always emotional, even more than usual after class today. The workout was as fun as it was powerful. The smiles were a pleasure to see.... the groans as I asked for extra turns to the right on the tension dial were music to my ears. Each of us were drenched -- everyone giving their best effort. Best place in life I've ever been is at the front of G-cycle class. Nothing I've experienced is as rewarding. Thank you and God bless you to my students. Every week gets better and better. You get me soooooo fired up.... ready for more next Tuesday.


I had a good practice session early this morning with my son, Jerry. He wasn't very thrilled being woke up at 435 AM, but we had a lot of fun once we got there. I keep telling him all the cool kids work out at 5 AM. ;)

That's about all for today. Quick supplement note in closing. Muscle Pharm 's Bullet Proof didn't get the job done for me in nighttime recovery. ZMA + GABA and a bunch of other promising looking ingredients somehow didn't help me get to sleep more easily.

Another Muscle Pharm product, Re-con, has been outstanding post-workout. Keeping it in my supplement rotation. Re-con's list of goodies : 

Supplement Facts
Serving Size: 40 grams Servings per Container: 30
Ingredient	Amount	% Daily Value**
Calories	110
Total Carbohydrates	27g	7
Sugars	7g
Vitamin C (ascorbic acid)	500mg	833
Vitamin E	75IU	250
Vitamin B-6 (pyridoxine HCl)	5mg	250
Calcium (from phosphate and silicate)	120mg	12
Phosphorus (phosphate)	50mg	5
Magnesium	360mg	90
Chloride	80mg	10
Sodium	65mg	3
Potassium	25mg	2
Recon Muscle Rebuilding Proprietary Blend	40000mg
Carb Max 3 Stage Delivery System
-glucose polymers, dextrose, inulin
Anabolic Primer Matrix
-3:1:2 BCAA Blend (L-leucine, L-isoleucine, L-valine)
-EAA complex (glycine, L-threonine, L-lysine HCl, L-phenylalanine, L-methionine, L-tryptophan)
Recovery Accelerator
-L-glutamine, L-arginine, L-pyroglutamic acid
Muscle Extend Matrix
-beta-alanine, citrulline malate, ginger extract (zingiber officinale) (root)
Anti-Stress & Adaptogen Matrix
-ascorbic acid, phosphatidyl lecithin complex, L-cysteine, dimethylglycine, gynostemma pentaphyllum
Muscle Detoxifier
-cranberry extract, nettle, dandelion, bearberry, saw palmetto, bromelain, astaxanthin complex
Reload Matrix (Insulinogenic)
-fenugreek extract, gymnema sylvestre, vanadyl sulfate, chromium picolinate Today's intake : 2501 calories 223 grams protein 34 grams fiber sodium was high. % of calories from fat was a little low.