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.

31 December 2009

2k10 will be here in a few short hours. What do you resolve to do?

2009 comes to an end in a few hours.  How should we approach today?  

Today we should (and do this early is the day)  look back at the year you have lived.  Undoubtedly, there has been some good and some bad.  You have had successes and you have had failures.  

Are yo better off than you were a year ago?  And Why?  Take a moment and take ownership of the last year.  What has happened cannot be changed but how you live with what has happened is in your hands.  Decide today how you want to live 2010 (2k10).  

Celebrate the birth of the new year tonight.  And tomorrow make 2k10 a great year for yourself.

My y2k10 eating plan is in place. My plan for furthering my education is in place.  My weight training and running plan are in place.  They all start in the morning.

27 December 2009

The New Year is upon us.

So it's time to make set some goals and make some changes.

19 November 2009

OctoberFast is now 34 by 36!!!

" HUH? " would be an appropriate response.  When I began my weight loss journey I weighed 310 pounds.  I've now achieved a weight of 225, with some ups and downs along the way.

When I started my weight loss my jeans were big boy size 44 relaxed fit.  I now wear a size 36 jean but feel that a size 34 is where I'm going to be happy.  So today I bought a pair of 34 jeans (regular fit).  I can wear them but they are too small.  Breathing would not be an option as they are now.  But give me another 10- 15 pounds.  So My goal by my birthday is to wear these size 34 jeans...a full 10 sizes smaller than when I started.  I'm going to follow my OctoberFast Diet program with a few modifications.  Including some allowances for higher calories (clean calories mind you) on lifting days.  And a once a week treat meal.  I am going to eliminate all ground meats (including Bison).  I am also going to require that I eat salmon or some other fish (not including shell fish which are allowed normally) 3 days a week.

I've also decided to rename the OctoberFast Program.  Now it will be Fat Boy No More Cleanse or FBNM  Cleanse.

14 November 2009


Cheesecake was made by Satan. 'nough said.

12 November 2009

Plateau is the word of the day.

Merriam-Webster defines Plateau as an intransitive verb meaning  to reach a level, period, or condition of stability or maximum attainment.  Good or Bad I have reached a plateau.  I've seen no weight loss in the last week or so and its perfectly normal.  My body has to adjust.  When you reach a plateau you have to think about it in the most positive manner.  You have reached a point at which you body has reached stability and maximum attainment.  Does this mean that you should do something dramatic and cut your calories dramatically-  Absolutely NOT.  Does this mean that you will not be able to lose more weight? Again NOT.  Let your body rest. Don't push it for a few weeks.  Watch your calories watch your activity level and give your body a few weeks to adjust.  And in a few weeks you will start to see results agin.

05 November 2009

Cleansing Program (AKA OctoberFast)

Instructions (for Men or Women)

This is a 30 day diet plan designed to help you adjust your weight in a short time. This is not a long term diet plan. Your goal is 1500 Calories per day. You have a 10 percent variance in either direction before you should be concerned. MAX 1650 and min 1350. Do not push 1600 everyday. Do not try to cut down to 1400 everyday either. You are aiming for 1500 calories.

No Bread/ Tortillas
No White potatoes
No fried foods
No candy, sweets, cookies
No ground beef
No full fat cheese
No Sugar

What you can eat!

Veggies (Carrots, Broccoli, Green Beans, Squash, Tomatoes, Onions, whatever you like)
Lean meat (bison, pork, chicken, beef tenderloin, venison, turkey)
Limited Fruits
Sweet Potatoes
Low Calorie Cereals
Skim Milk
Eggs (Limited)
Egg Beaters
Lettuce, Cabbage
Butter Spray
Low Fat Yogurt

Sample Daily Menu
Breakfast (240 Calories)
Breakfast Bowl (170 Calories)
Instant Grits (One Packet prepared and flavored with Butter Spray) 100 Calories
Chopped Bell pepper (1/8 cup ) 10 Calories
4 oz Egg substitute (equivalent 2 eggs) 60 Calories
Prepared grits then add pepper and eggs, microwave for 2 minutes, mix together.

½ Cup Activia Yogurt Light (70 calories)
Very filling

Lunch (495 Calories)

7 oz Grilled Chicken Breast 280 calories
1 oz BBQ sauce 40 calories
1 oz Guacamoles 25 Calories
½ Cup Carrots Cooked 40 Calories
½ Cup Green Beans 40 Calories
Three Slices Tomatoes with ¼ cup fat free cottage cheese 65 Calories

Dinner (715 Calories)
8 oz Beef Tenderloin (500 calories)
1 medium to large baked sweet potato (170 Calories) use butter spray and cinnamon and splenda
½ cup Broccoli cooked tender add Butter Spray (45 Calories)

Total calories 1450

The most important thing to keep in mind is to find some low calorie but filling foods to eat with every meal. Sweet Potatoes are very filling and have about 170 calories. If you have trouble eating breakfast Use Slim Fast TYPE Ready to Drink Shakes. Wal- Mart, Target and Kroger have their own versions. I actually prefer the store brands.

You should try to have two or three types of veggies with a small amount of protein in each meal. A chicken breast with Broccoli,  green beans and cooked carrots. Very filling.

Look for more sample menus to come in the near future.

How can you tell how much calories are in specific items? is a great website.

30 October 2009

OctoberFast is complete and the results are Awesome

After fighting so hard to keep my diet and weight in check... and falling off the wagon on occasion. I took the last month to "correct" my weight.

At initial weigh-in on September 29 I had reached a heart breaking 255.5 pounds.  If you go back you will see that in December 2007 I had achieved a weight of 227.  Shortly after, my weight floated in the 230-240 range.  And I was perfectly ok with that.  However in the first 10 months of this year I slowly gained 15 to 20 pounds.  After 30 days of a very strict (with a few exceptions) I have lost 25.3 pounds.

Today I weigh 230.2.

This was not by starvation.  This was by determination-- increased activity and tight control of my diet.

I'm in the middle of publishing the details of my OctoberFast Plan.  Look for them in the next day or so.

I'm taking a few days to allow my body to relax and enjoy a few of the items I essentially forbid myself to have in the last month.  Cheesecake is definitely in order.  And Monday I'll be continuing with a modified version of my last OctoberFast... my new eating plan... ok we'll make it Tuesday.

thanks for your support.

26 October 2009

Three days left in OctoberFast.

My goal for OctoberFast was 20 pounds.  I've reached 22.5 pounds down.  

My Reward for my success is a big ole piece of cheesecake with Chocolate and Caramel Syrup.  YUMMMMMMMMM

So Thursday at Midnight I'm taking my happy self to Taco Mac and having a draught Guinness and cheese cake.  I'm taking the weekend off of tracking to enjoy halloween.  And I'm going on my next program starting November 2nd.  

I'll  publish total results for OctoberFast along with the actual detailed plan and sample menus this weekend as well as announce my next set of goals.

Thanks for your support especially to my Facebook friends.

24 October 2009

7 days left in OctoberFast

And I could not be happier.  I have trimmed 21 pounds off in 23 days.  This is much more than expected and I have moved to a completely solid diet.  I'm never hungry and I eat like a king.  A smart king but a king nonetheless.  My diet includes a breakfast of grits and cheese eggs and some Activia Yogurt.  My lunch could be pork triple lindy Streaker from Moes.  And my dinner is an 8 ounce beef filet with a sweet potato and another veggie. And Its all less than 1500 calories.

I'm going to post my 1500 calorie diet plan with a weeks sample eating plan once I've completed OctoberFast.

17 October 2009

OctoberFast has reached it's half way point.

My highest hopes for OctoberFast was to lose 20 pounds in a month.  At the half way point I have trimmed off 15 solid pounds of fat.

12 October 2009

Week 6 is finally complete...

This last week has been hell to actually get in all of my running. Life gets in the way, but its no more than a minor delay. The first 6 weeks are baby steps compared to the last three weeks. But I will get thru them. I have before.

My OctoberFast eating plan is going well. Yesterday (sunday) I did an all solid day but still limited my caloric intake to 1500 calories.

For breakfast I had a two egg scramble with some veggies and a sweet potato. This was a big breakfast for me because it was nearly 400 calories. I would usually use three egg whites and one actual egg to save calories but I only had two eggs (grocery time).

For lunch, I had salad with grilled chicken and lots of good veggies in it. NO CHEESE or BACON.

And for dinner I had bison, some tomatoes and cottage cheese and a sweet potato. I was stuffed.

I am looking for ways to expand the food in the plan but still using key components. My meal replacement drinks and sweet potatoes are the keys to success here.

Thursday is the mid point in OctoberFast. I'll post some results then, but let's just say this 30 day cleanse is working very well.

10 October 2009

A few updates

OctoberFast is still going quite well. I'm in the middle of week 6 of my c25k plan. I completed week 5 without comment and will complete day 2 of week six today.

My biggest success with OctoberFast has been due to the inclusion of Sweet Potatoes in my diet. Some days I eat 2 and everyday I eat one. Sometimes as a meal, sometimes as a side and the other times as a snack.

Look into different ways to incorporate sweet potato in your diet.

07 October 2009

Day seven of OctoberFAST is complete.

OctoberFast has been very effective. I posted that I would give details about my OctoberFast Diet.

I am essentially cutting my Caloric intake to no more than 1500 Calories per day. I am Eating Small Meals thru-out the day. I am eating lots of vegetables. Sweet Potatos, Tomatoes, Onions, Broccoli, Green Beans, Carrots, Asparagus, and Squash. Others are allowed of course. I am using Liquid Meal Replacements as Breakfast and Snacks. A minimum of one and maximum of three. Each of these are 170-180 Calories. So they can take up some of your daily calories but they can be a god send as well as they can are perfect sweet treats.

I have two full meals. The meals consist of either a bison patty or a chicken breast along with two or three veggies. Essentially I can eat whatever I like but its easiest to if I use my calories to fill myself up. One of the keys to the plan has been Sweet Potatoes. They have about 170 Calories for the large ones. And they fill you up.

So here is an example of a day on OctoberFast.

Liquid Meal Replacement- 170 Calories

Chicken Breast- 270 Calories
Veggies 2 Cups - 100

Liquid Meal Replacement- 170 Calories

8 oz Bison Patty- 340 Calories
Sweet potato 170 Calories

You'll Notice that this is only 1220 calories and I believe that you must at least consume 1300 to 1500. So this gives you a little play. Maybe you want a small salad with dressing. Maybe you want another shake. maybe you want some guacamole or even a small amount of cheese. Or some cottage cheese or sour cream. The main idea is to use VEGGIES as much as you can. Especially Sweet Potatoes and Carrots. They are filling.

Drink a lot of water.

In my next post I'll discuss the activity portion of OctoberFast.

01 October 2009

Welcome to OctoberFast

I've often referred to Weight Management as a really good Menage a Trois. Three parts that are very important and it only works well if each part is not left out. The three players are Amount of Food (Calories) consumed, Weight Training, and Cardio work.

For the last two years I have been able to be consistent with my weight training and I have been on and off with my love hate relationship with cardio. But when it comes to Food, she can be a bitch. I LOVE food. I love Beer. I love Cheesecake. (OK I have to stop).

Five weeks ago I restarted my c25k plan for cardio and it's going well. My weight training has never been better and now its time to make love to the third partner. And in this case its less not more. Yesterday, I started a very structured eating plan that I plan to use essentially untouched for thirty days. I'll give you the outline in tomorrow's Blog. I am calling this plan OctoberFast. This is not a long term diet eating plan its a plan to correct a few problems I've been having.

Thanks for your support.

24 September 2009

Two Years Down

Its been two years since I started my serious weight loss. I have been very successful but I'm not content with my level of success. From my lowest point I have gained 22 pounds back. Some of that is added muscle mass. But some (at least half ) is fat.

I have started my trimming down again phase and want to lower my target weight to 230. Its been 240 for a while. My running program is going well. I should complete week 4 tomorrow.

My goal is to be no more than 240 as of October 29. By December 20 I want to weigh no more than 230. I'll be 36.

Wish me luck.

16 September 2009

Week three C25K Complete

Fat boy is running and Running and Running

14 September 2009

Week 3 Running Plan Incomplete

Due to a schedule issue I had to move my final run day until Tuesday for this week. The running is going well. I also went out and bought the new Ipod Nano with the built in radio and pedometer. I LOVE it. The radio is great quality and the pedometer keeps up with caloric use. I'm very pleased with my purchase. I'll update you tomorrow once this week is complete.

03 September 2009

Week 2 Run One Complete

Last week I started my c25k running plan again. If you look back about 18 months you will see that I did the couch to 5 k running plan. After I completed it and could run a 5k. I quit running. I admit I am not a fan of cardio exercise and running has to be the least interesting thing I can imagine doing. But it does do a good job of cutting the fat.

I downloaded a program for my iphone that allows you to listen to your own music while it gives you verbal and visual clues that coincide with the running plan. Yeah. there's an app for that. Actually 2- I got the cheaper one. I'll be hitting the gym for my resistance training around in a few hours.

31 August 2009

Day three of the running program is complete.

My schedule for this is Thursday Saturday and Monday. I did this same plan about 18 months ago and it worked well. It's coming back to me quite easily. Structured cardio programs work for me.
This is also the start of week two of my clean, green and lean eating plan. No white potatoes, very limited bread, no sweets, no ice cream (sniffle). I've lost 4 pounds. And yes that is too much but it will not continue. A pound or two a week is what I am expecting.

Hope all is well.

29 August 2009

Day two of my running plan... (second day running)

Have I ever told you how much I really dislike cardio exercises? Well I do. I'm off to run my two miles then I'm going to have a little bite to eat. At least the c25k plan makes the running part halfway enjoyable. My motorcycle trip was cancelled today. Not a happy camper but mother nature is obviously not a biker chick.

Later I'm going to hit the gym for a some muscle building. It's Chest day.

26 August 2009

Returning to my c25k Plan

Beginning tomorrow I am returning to my c25k Training Program. My Training days will be Thursday, Saturday and Monday. I am Training for a 5k Run on October 30.

I'll let you know how it goes.

24 August 2009

A big anniversary

September 21 marks the Two years since my journey began. I'm still fighting everyday. My weight loss is not always as successful as I would like and that is what I am focusing on in Year Three. Its time to finish the job and get my weight down a little more.

26 July 2009

To trim or not to Trim? That is the Question...

The answer is yes. After an 8 week bulking phase where I focus primarily on building muscle and my over all weight is less important to me its time to trim myself down some. My bulking cycle ended on the 21st and in 6 days I have trimmed off 3 pounds.

This is not a normal amount of weight loss but simply happened because I started to cut out the extra that I have enjoyed during my bulk stage. I AM VERY PLEASED WITH THE RESULTS OF MY BULKING STAGE.

My preferred weight range is between 230 and 240 for my build and my appearance. NOT so much concerned with what scale reads and I definitely do not believe I would be healthier at 189 which is my "ideal" weight.

Lean and green is the plan. Lean meat such as bison, grilled chicken and NON Fried Fish ( I used to hate fish but now I crave it) and pork. Yes pork is lean. I'm not eating Fatback here. A pork roast, a lean pork chop. NO BEEF- NO BEEF- NO BEEF
The green is essentially any green, red or yellow vegetable. COLOR is the key- white veggies are essentially not allowed- sorry potatoes, I'll not be seeing you. Sweet potatoes are allowed. Bread, sweets and Ice Cream (sniffle)- good bye my friends good bye. Oh how I love you and oh how you make me FATTTTTT.

Buttah (that's butter to you non southerners) is limited and so is full fat cheese.

One cheat meal each week. NOT a cheat day and I am not going to have a Burger with cheese and an ice cream shake and french fries in the same cheat meal.

There will be no FRENCH FRIES on any cheat meals until labor day.

Workouts- I am cutting down my number of sets. 4 to 6 days a week with more toning exercises included.
Cardio- is becoming a separate daily exercise. Every morning and every night 30 minutes of cardio- Walking or elliptical training. Swimming laps. Have I mentioned how much I hate cardio?
Flexibility- Yoga classes once a week. I'm getting old my joins need the practice.

11 July 2009

July in Atlanta is Hot

This summer has been a return to normal south easten weather. The last few summers have been moderate. This one is hot as hell. As a member of the FFB Club (former fat boy) I remember how days like today would have put me in my air conditioned house trying to deal with the heat. As I write this I'm sitting my the pool.

Since my last post I have spent a bunch of time bulking up. You Add a little fat when you do that but the phase is almost over so I'll cut my calories in a week or so to get off the extra Coozie I have on my belly. And I'll cut back my intensity of my workouts and increase my cardio.

Have I mentioned how much I hate cardio lately? Well In the heat I do.

I had one of the best compliments today at the gym. A friend of mine said "you look tighter than I have ever seen you". Thanks Kevin. Much appreciated it.

Hope all is well guys.

15 June 2009


I am heavily hitting the gym for the next few months to build some muscle mass. Its working very well and my body transformation is working quite well.

I know that sounds like most of my posts but I have started another cycle of muscle mass building. The tendency to gain some fat is always there as I seem to eat more in these phases. Im going to keep the fat down. Updates to come.

06 June 2009

Building a Bigger Body

FBNM began as a weight loss project and has essentially changed my life and hopefully has been a help to others. But it has evolved into a health and body change program as well. My goals are very different today. Weight loss is not my primary concern. Yes I would love to trim more fat off my body but the muscle building is much more important to me. I ll be making a few changed to the format in a few weeks and plan to blog much more about the day to day activities like i did in the beginning. Look for some more pictures as well. Both old and new...

11 May 2009

A week of limits...

I am planning a week of limits. My strength is back to where it was before my injury and I have had three weeks of great workouts. I am enjoying the progress but I have learned that a planned "break" is often needed. Beginning Monday the 11th of May I am taking a week off from Lifting and will focus on cardio work only for one week. I am also doing a liquid fast for a week as well. But that will start Tuesday the 12th. One week with no solid foods. I will be revisiting a week of my initial weight loss plan but I will add Activia yogurt to my meal plan. This week is not designed as a weight loss week. If it happens that's fine Its just designed to be a "break" from food.

The plan is this.

6 Meal replacement shakes per day for 7 days. 5 per day at 4 hour intervals and one floating for hunger management.
One 4oz cup of Activia in the morning.
30 Mins of Elliptical Training per day all days except Tuesday and Sunday-My schedule does not allow gym time those two days this week.

No Alcohol
No sugar sweetened drinks

24 April 2009

April 24 Recovery complete

In the last week I have hit the gym pretty hard. I am trying to "catch up" for lost time. I lost some of my strength and an undetectable amount of definition after my Rugby injury and now its almost swimsuit season and what ever will I do? LOL

May will be a very important month for me. I am planning a big push this month.

18 April 2009

Staying in shape and Activia

Getting and staying in shape is a very difficult thing to do. And its really hard when you are doing it with a Broken collar bone. Well I think I have recovered and for the last few weeks my workouts have been very good and very strong. In the next few weeks I will write about my new diet plan. Not Diet as Losing weight diet but just an overall healthier approach to eating.

Last week I started eating Activia Yogurt to help with any possible digestive problems. While I do not think I have any problems, Probiotics have been shown to be a healthy addition to your diet.

26 March 2009

9 weeks since my Rugby injury

Well, It is approaching 9 weeks since I broke my collar bone and I feel like I am 99% back to normal. My workouts have not returned to 100% but they are pretty close. I feel that I have lost a lot of time and feel a little Flabby. UGH. In the last two weeks I have started to push into my workouts again and I think I will make a good recovery. I have been focusing on my cardio and that has really helped my legs but my chest and arms have suffered.

I started doing my c25k training program again to help with the cardio regime. I am also considering a few classes to help burn some calories.

I hope all is well. Check back soon.

09 March 2009

Some unexpected changes

I am so accustomed to going to the gym all the time that it bothers me if I do not go. I have been limited as I have said in the last few posts to some basic walking and running. Well the good thing about this is my buttocks are getting firmer. Yay. This is a great benefit. I have started to lift and while my weights are down my intensity is actually quite high.

I am very happy with my progress.

05 March 2009

Better and better every day

My collar and shoulder are getting better everyday. I have been able to start doing more at the gym. Yay

28 February 2009

Come on get better...

I am going crazy with an injured collar bone. My shoulder is in pain and I really hate the immobility. It is getting better but its not better yet. I look forward to better mobility.

Hope all is well.

21 February 2009

He's got legs... and thats all he can use

Since I am essentially limited to working out body parts which do not affect my collar bone. I have decided to focus on my legs for the next 6 weeks. I always focus on my arms and chest so this will be a big difference for me.

I CANNOT wait until I can work my upper body again.

19 February 2009

When it Rains it Pours.

Yesterday I found out that my injury is a bit more than bruised. I actually fractured my Clavicle. This will change my plans tremendously My injury was 3 weeks ago. The expected recovery time is 12 weeks so I have 9 weeks left til I should have full recovery. I am planing to take and additional two weeks off from upper body work. But I will take this opportunity to focus on lower body development.

18 February 2009

Three weeks limited lifting

My shoulder has still not healed from my rugby injury. I have decided to forgo joining the team until I have completely healed. I was not able to lift much in my workouts earlier this week and today I suffered from the feeling of pinched nerves in my shoulder and neck while at work. The term "unbearable" comes to mind. I have been at the gym walking everyday but I am anxious to return to my lifting regimen.

09 February 2009

Player down

Last Saturday, Jan 31 I injured my shoulder playing (practicing/learning) rugby. Its an odd injury but it hurt like hell for a week and is just now starting to feel like normal. I could not lift anything with my right arm and any type of bouncing was unbearable. So I took a much needed but reluctant week off from the gym. Today I am going only to run and do a few leg excercises. NO chest shoulder or arms for another week.

I am feeling much better and will return to rugby thursday.

23 January 2009

January has been a good month so far.

My running plan has been going well. Its actually seems easier than it was last year. I have not lost a single pound. But that is not my Primary concern while I am in "running training".

I am making a change to my exercise schedule. In the past I worked out 6 days a week. Monday thru Saturday. But I do not work on Saturday's. But I do on Sunday nights. So essentially I have no complete day off. So beginning tomorrow. Saturdays are now my day off. No exercise. My new Workout week will be Sunday thru Friday.

Saturdays will be days to do things for me or spend time with friends. I love to ride my bike (the motorized variety). In addition I am also trying to free up time for a team sport. I am attending an intro session for Rugby on January 31.

15 January 2009

Run Fatboy Run

Week two into my 2009 running plan.

Its going well. I did a warm up week and and started the c25k plan Tuesday. I am running Tuesday Thursday and Saturday. It has been easier than it was last year.

I did revert back to my prior lifting schedule. After my run, I do my lower body workout. It seems to work well.

06 January 2009

First post of 2009

As I posted last week. My first two months of this year has been set aside to add running back to my exercise plan. I am following the c25k plan again which I found to be very successful in May of last year. My goal is to cut about 10 pounds off my over all weight.

I started my running plan today. My new exercise schedule will be Monday Wednesday and Friday I will do full body workout. Both upper body and lower. The Lower body exercises will be integrated into my normal upper body plan. But the lower body exercises will be somewhat limited. My running plan will be implemented on Tuesday Thursday and Saturday. This will replace my standard lower body plan until I complete the c25k training plan.