Follow me on my weight loss and fitness struggle... successes and failures.
My Story and The Plan
Hi, my name is J Brian (group responds HI J BRIAN). I am FAT. I have been for most of my adult life.
I will be A Fat Boy No More.
Three years ago I started a journey to become A Fat Boy No More. And since September 2007 I have been publishing my success and failures. This Blog follows me from the day I first started my weight loss journey and it focuses on the everyday struggles that people with weight problems have.
Prepare yourself for a very real and very challenging event in my life. I commit to being as honest and as clear as I can be in the webpage to chronicle my ongoing battle with my weight. The pictures can be explicit.
After 12 years of being bigger than I should be... ok lets just be honest. I was not big I was fat. I have been over weight and muscular for most of my adult life. But the muscular part has been over shadowed by a large layer of fat on my body. I've eaten too much and I lived a sedentary life. In December 2006 I weighed 320 pounds. The morning I weighed myself and saw that I was over 300 pounds I essentially went into a deep depression that day and I am sure that I ate another 5 pounds worth of food. But that night I decided that enough was enough. My weight problem had become more than just an appearance problem it became a health problem, a self esteem problem and it was starting to affect my business and income. I had to do something. And I had to be held accountable. Technology is a good thing. I decided I had to put it out there. I started texting everyone in cell phone saying "Officially a fat ass now I weigh 300". I had been lying forever and telling people that I was 250. And no one questioned it.
The first step I took was to hit the gym and cut my calories. I looked on webmd and found out how many calories there where in a pound (3500) and decided to create this formula to determine how many calories and how much extra exercise I had to do to lose 60 pounds by May 27th. My annual trip to Key West Florida. By February I had lost 25 pounds. On a plan that was essentially the same thing that Weight Watchers teaches you. Then life hit me. After being so good I just got tired of it. I had no real support structure. And so I just relapsed because I was on a diet. Not a life change. But between March and August I essentially maintained my weight loss. In April I got a part time job working in a restaurant as a bartender. Everyone thinks I was crazy to do that but the truth is I just needed something to make me active. I needed to get off my lazy fat ass and be active. I gave up sweet tea and I stopped eating beef for the most part. I chose bison. Which taste so similar and has a familiar texture but had half the calories. Nothing else really changed.
But I did not lose the weight I wanted. When I was in Key West I looked like a beached whale and I felt horrible. I have a picture from that trip that show the folds of fat on my back. I was so depressed after that trip. So I essentially just maintained until late July when my best friend Michelle told me that a guy we both worked with a few years back had lost a lot of weight thru some medical weight loss plan.
I kinda brushed it off. I was looking into Lap Band or some other surgery. Then another friend of mine saw Brad as well and said Brad has lost a lot of weight. So I called Brad and he told me about the plan thru Emory Hospital. I went to an info session on the plan and decided to enroll.
Before you consider any type of surgery please look into medically managed weight loss. IT WORKS. Your doctor or the Bariatrics department of your local university hospital can direct you. Too many of my friends had surgery and lost a lot of weight and regained it. Even with a smaller stomach you can eat ice cream all the time and gain it back. I have a friend that just did that.
So this is what I did initially. Follow my blog posts from the beginning and see the transformation.
Don't give up today because you fucked up yesterday.
Woke up this morning down another pound. I will post the week results after my official weigh in Thursday night. I am really looking forward to my group session this week.
Each week there is a "re training session" where the serious learn how to maintain the weight loss over the long run. I fully acknowledge the fact that a fasting liquid diet is not a good long term plan. It is not intended to be either. The fast is supposed to allow you to lose a significant part of your weight... they call it a "break from food" and re train yourself to be more active and eat better once you go into the next phase- a transition back to food and the final phase which is true life.
I cut out all resistance training this week. This coming Friday I will start to add it back slowly. I actually have more energy than I expected. Its still lower than normal but its not as bad as I expected. I even went out and bought a new Ipod Nano Product Red with an FM tuner. The freaking reception is awesome. I live in a loft with a metal roof and I had no problems with it.
I am seeing body changes... flatter belly and face already. Also walking up stairs is easier. All in all a great week thus far.
Yesterday I completed day 4. My energy level has increased and the weight loss continues a little bit every day.
I am lighter than I have been in three years. My official weigh in is Thursday night so I will publish those results Thursday night.
My clothes are starting to get a little loose. Oh I am loving that!!! About three and a half years ago I had 5 pair of slacks Tailored by Thom James and Company. At the time they fit perfectly then and now they are fairly loose. I am sure I will have huge bill at the tailors when this is done.
I will start to publish body measurements and a progress scale with this weigh in Thursday.
The Program thru Emory suggests that you not over do activity levels. I have cut my resistance training out completely for the first week. I intend to reintroduce it this weekend. I will likely do small workouts. 3-4 exercises with a few sets a piece- higher reps and lower weights (This was suggested) I also will do about 20-30 mins of walking on the treadmill each day.
Generally I work out 4 to 5 times a week with a lot of resistance training. Fat Boy has lots of muscle but my my layer of chub covered it.
Well the first weekend is over. I have started to become accustom to the food.
I spent the day at Six Flags with My friend Michelle and her Daughter. We had a good time. I was exhausted when we left. but I am sure I walked more than the 5 miles per day (10,000 steps) That I am supposed to walk. Yesterday I walked 12,000 steps.
I also went out last night. Pretty proud of myself for drinking Diet Coke all evening. A Guinness would have been great. But Diet Coke had to do. I really wish that Coke Zero would replace Diet Coke everywhere or at least be added. I HATE Diet Coke.
I have been on the Scale and I have loss weight and I am very happy with the results thus far. I will only post them once a week after my weigh in on thursday.
I had all 5 of my feedings yesterday and never felt hungry the entire day. I had a little headache (seemed to go away with some headache medicine and water).
I worked at the bar last night and had very few cravings for food.
Energy is an issue. I woke up did a few things this morning. Rode my Valkyrie and in about an hour and a half I was tired.
Went to the rugby match with my friend Greg today to watch the Chattanooga Team Play the Gay Atlanta Bucks.
I completed two days on the diet. Boredom with the lack of eating is a problem. I realized today that I eat out of boredom a lot it seems. I need to find things to do to keep from being bored or no eating.
I have had all of my food for the day today. HUNGER has not been an issue
After a month of prep and psyching myself out to finally do something more extreme about my weight I have finally started a medically monitored weight loss plan thru The Emory Clinic. The Clinic is part of Emory Hospital, which is Part of Emory University in Atlanta (for those not familiar with Emory)
The program involves a three phased system. The first phase is based on a limited calorie diet with a super controlled diet that involves shakes and soups provided in the program. The "food" part of the program is Optifast. Phase one lasts 14 weeks.
Phase two will reintroduce food in a very controlled environment.
Phase Three will be a maintenance program.
More on the details of the program as the program develops.
This blog will have essentially two types of messages. First my daily (optional) diary related to the issues of the diet. The second set will be a weekly update that will include my measurements and an updated picture. This will be published either Thursday evening or Friday morning. There will be a picture based on the same exact shirt and shorts that I started out with and then there will be a shirtless picture as well.
In addition to these updates there will be a synopsis of what my weekly lesson was about. ( I will explain the program more fully later.
Meals- 5 meals a day once every three hours. Liquid shakes (chocolate, vanilla, or strawberry) and two options for soups Garden Tomato and Chicken.
Feeding times will be 9, Noon, 3, 6, 9
Beginning weight 287.6
September 21. I have had two meals so far. 9 am and 12 Nooon.
Chocolate Shake for Breakfast - Nice
Garden Tomato Soup for Second Meal- That is actually not bad at all. I had it in a tall coffee mug.
J Brian Crawford is a Real Estate Sales Professional in Decatur Georgia. He has 12 Years of Real Estate experience including Listings, Buyer Representation, Property leasing and management and he started his career as a mortgage loan officer. He sees every transaction as an investment in your future.
Phase 1- 14 weeks or 98 days NO FOOD This is s liquid only stage using products from Optifast. I drink 5 shakes or soups a day for 98 days. Started Sept 21, 2007 ended December 28, 2007. Food was not an option. I admit I do eat dill pickles. There are no calories in dill pickles and I really want the crunch.
Phase 2- 7 Weeks or 49 Days Reintroduction of food. Gradually ending my use of the shakes and soups and adding back the right kinds of food.
Phase 3 6 months- Ongoing support classes. This can and likely will be extended ongoing program.
And I thought I was not fat
Tips for a Better Life
1. Take a 10-30 minutes walk every day. And while you walk, smile. 2. Sit in silence for at least 10 minutes each day. 3. Sleep for 7 hours. 4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy. 5. Play more games. 6. Read more books than you did the previous year. 7. Make time to practice meditation, yoga, and prayer. They provide us with daily fuel for our busy lives. 8. Spend time with people over the age of 70 & under the age of 6. 9. Dream more while you are awake. 10. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants. 11. Drink plenty of water. 12. Try to make at least three people smile each day. 13. Don't waste your precious energy on gossip. 14. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness. 15. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment. 16. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime. 17. Eat breakfast like a king, lunch like a prince and dinner like a beggar. 18. Smile and laugh more. 19. Life is too short to waste time hating anyone. Don't hate others. 20. Don't take yourself so seriously. No one else does. 21. You don't have to win every argument. Agree to disagree. 22. Make peace with your past so it won't spoil the present. 23. Don't compare your life to others'. You have no idea what their journey is all about. Don't compare your partner with others. 24. No one is in charge of your happiness except you. 25. Forgive everyone for everything. 26. What other people think of you is none of your business. 27. However good or bad a situation is, it will change. 28. Your job won't take care of you when you are sick. Your friends will. Stay in touch. 29. Get rid of anything that isn't useful, beautiful or joyful. 30. Envy is a waste of time. You already have all you need. 31. The best is yet to come. 32. No matter how you feel, get up, dress up and show up. 33. Do the right thing! 34. Call your family and friends often. 35. Your inner most is always happy. So be happy. 36. Each day give something good to others. 37. Don't over do. Keep your limits.
Saint Patrick's Day At Fado
This is March 17th At Fado Irish Pub in Buckhead Atlanta with one of my closets friends Maggie. Marty is in the Back Ground. Maggie has been a huge supporter of my Weight Loss
Activity and Workout Philosphy
To maintain any weight loss you must become more active. There is NO option to this very basic idea. What you do is pretty much up to you and the level at which you do it is also up to you and your specific goals. I want to be extremely muscular, where another person may prefer to be trim and lean and carry little mass.
Below I share with you my lifting routines. I would not expect anyone to do this much. It is extreme but it suits my needs specifically. And finally I will share with you a few of my suggestions for increasing activity the easy way.
I run/walk approximately 2 miles 5 to 6 days a week.
My Favorite Passtime
Basic Workout Routine. Lower Body, Biceps and Back
Sunday Tuesday Thursday Routine
Leg Presses from a standing Position not a laying position
Arm Curls (Hammer Curls)
Pull Down (Either Machine or Cable or Hammer Strength) for back
Basic Workout Routine. Upper Body
Monday Wednesday Friday Routine
Hammer Strength Iso Wide Bench Presses or Flat Bench Press
Hammer Strength Incline Bench Presses or Incline Presses