OctoberFast 2012

Cleansing Program (AKA OctoberFast 2012) Instructions 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. Requirements 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) Fruits (the more fiber the better) Sweet Potatoes Grits (Polenta for you fancy folks) Oatmeal Skim Milk Eggs (Limited) Egg Beaters Lettuce, Cabbage Salsa Guacamole Butter Spray Low Fat Yogurt Meal Replacement Shakes (Optifast, Slimfast etc) 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. Or a Meal Replacement Shake 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? NutritionData.com is a great website.afatboynomore.com

OctoberFast 2012 Starts today

In January I posted that I would weigh 200 pounds by the end of March of this year. Well the sounds of crickets in the post should let you know how unsuccessful that was. Business has been great. A number of personal items are in place and I am on the precipice of some really good results from seeds I have been planting for years. Life Balance has to be under control. Weight and Health always seem to lose out to dining out and drinking. Understand that I walk a minimum of 3.5 miles everyday and hit the gym at least 6 days a week. But we all know... "it's the food, stupid" afatboynomore.com

Nothing here to see

But that is about to change... 2011 has been a year that I returned to the real world. My Weight and Health have been a major focus of my life for the last 4 years. I made a decision 4 years ago to get "brian" back to a healthy place. In doing that I gave up a lot in the way of career. I essentially put it on hold. January of 2011 I re entered the real world and I am reminded everyday that the challenges of a fat boy are still there. My weight has fluxuated all year long. High and low... not how we should live our lives. Can we have a successful career and maintain our health? I have put my career back in place. I am doing well in my return to Real Estate... but my health is at risk of career success... exactly what happend to me before. 2012 will be dedicated to a few things. 1. Growing my Real Estate Business and 2. Improving my health. Not maintaining... as 2011 was committed to. Today I weigh in at 242. I have been as low as 227 and as high as 320 in the last 5 years of my life. Where should I be? 200 Pounds. And that is my goal. But I can't do it without maintaining a successful career. My goal is to lose 42 pounds in 12 weeks. By March 1, 2012. I will weigh 200... and again I will do this thru natural food and exercise and activity. Join me. And watch me make my Taylor happy. He will have to take in all my pants again.

Injuries can cause Weight Gain

After a three year sabatacal I have finally returned to Real Estate. For 12 years I was heavily involved in Real Estate Finance. In 2007 as I fought my weight and health issues I decided to step away from a career which was very successful but was the source of stress in my life which is what I attribute my health issues to. In January I took the plunge and finally applied for my license. My education was in Finance and my area of focus was real estate and lending.

Mind you I have not sat in a desk in 3 years... ate least not for more than 30 mins at a time. I DO NOT LIKE OFFICES. I hate office Chairs. And bam it hit me after about 2 weeks of being in the office my back started hurting severely. What happens when you back hurts? Most people go to the doctor or chiropractor or maybe a physical therapist.

I have most of the pain under control but what I have learned is that my core. MY LOWER BACK/ BELLY/ SIDE MUSCLES are not in balance. I suffered for a few weeks and then I started exercises. I felt a little off kilter.

Do you now what happens when you are eating a little too much and not exercising? You start gaining. It started and in a MONTH i gained 10 pounds. AS I improved my back exercise I feel better. And after gaining about 10 pounds I have lost it just as well. By tightening my diet.

More to come soon.

afatboynomore.com

January has been exciting... now on to February

But wait!!! January is not finished.

No its not but to set goals you need to have a clear picture of where you are going before you leave.

Imagine yourself leaving on a road trip. You decide to "go west young man". As a biker I traveled to Sturgis South Dakota for the Annual Bike Rally. We planned for 8 months. Budgeting and planning our route. We knew how we were getting there and we knew just how long it should take.

The trip was a comedy of errors. All the planning we thought we had done along did not prepare us for all the mishaps we encountered. We made it to Sturgis 24 hours after we were supposed to. Breakdowns, flat tires and general disagreement was a bit much... but we made it.

I had the time of my life but I learned some very valuable lessons.

To a healthy mind, mistakes are opportunities to learn and refine what we do. January has been that for me. I laid out what my goals were for the month. I tested a new workout regime, which is working well... I am tweaking it but it's essentially the plan I laid out in my mid month post.

In my career I have made a big decision to return to the industry that I love with a passion. In 2007 I left Real Estate Finance, I sold most of my properties between 05 and 07 and I considered myself out of the market. This was due to my health ( the purpose for this blog) and my opinion at the time (proven correct) that there was a correction on the horizon.

In 2009 I decided to start planning my return. In 2010 I laid out a plan that changed a hundred times but solidified in the last three months. Together with two business associates and close friends... We have launched Common Ground Real Estate affiliated with Keller Williams Metro Atlanta. And the last month has been awesome. Business is lining up and I am able to focus on me, my friends, my health and my business.

And now to February, It's a short month. "you got's ta do more inna shor time".

Friends and Family- Thanks for your support it is what I survived on for so long.

Health- Cut the crap out- I've been building muscle and building muscle sometimes adds fat (extra calories you know). The crap needs to go. Office life can be hell. Get those cookies away from me.

Business-Execute and tweak the systems in place. Maggie and Barb you are the best.

ME- Make time for me. NOVEL idea.
afatboynomore.com

'11 has started with a bang...

My New Year's post laid out the tone for my life. It was about my dreams and desires this is the practical application.

In the next week I will announce a new business venture that I am excited to be a part of. I have set a goal to finally get my weight to the final level of 210-215 versus 235-240.

Four weeks ago I started testing a new workout plan that I adapted from a few other workouts.

The results have been VERY successful so far. The plan calls for working each body part once in a 7 day period. Initially it was a 5 day plan but the fifth day had only one body part and I found that after two weeks it seemed silly to waste a day doing 4 exercises.

Workout One is Chest and Triceps-
Workout Two is Back including shoulder shrugs-
Workout Three is Quads and Calves and Hamstrings -
Workout Four is Shoulders and Biceps-

Each body part has 3 to 4 exercises, and this is spread out over a 7 day cycle.

My chest, back and quads have seen a significant pump-I hate to say gain but it looks like they have increased slightly in three weeks. My biceps show a significant increase in size. My plan is to incorporate a running plan into the workout by week 6.

Today I walk 6 miles each day and two days of the week, I take longer walks which are as long as 14 miles (usually 10-12). My intention is to create a full-body week long workout plan that includes three days of running no more than 35 minutes. I really do not enjoy running but the affects running has on body fat are pretty convincing. Fat Runners do not exist...not for long.

My plan will look like this...
Monday Workout One Run Thirty Minutes
Tuesday Workout Two Walk 6 miles
Wednesday Run Thirty Minutes
Thursday- NOT A DAMN THING
Friday Workout Three Run Thirty Minutes
Saturday Workout 4 Ten mile walk
Sunday Ten Mile+ Walk






afatboynomore.com