12 weeks in the can

[Guest guest]

At the end of my run last night, while I pushed into the last peak and hit a

definite '10', sucking wind and my face twisted like I was in some sort of

kabuki inspired rage, I knew that I was only seconds from the realization of

my 12 week goal. That was absolutely priceless. My results are pretty

modest, but I am not discouraged. So what if it takes me 24 weeks instead

of 12:

http://www.oneplaceleft.com/photos/BFL/12weeks/index.html

Here is my 'unscientific' self assessment:

I only missed 5 workouts. I worked out almost every day and with at least

the minimum exercises and at the right intensity. This is a major goal

achieved for me—67 hard workouts <http://my-crucible.blogspot.com/>. Because

I am still covered with an inch of Crisco, my photos don't show it, but I

built a good deal of lean mass. I feel like I met the standard for exercise

in the program, but there is always room to improve:

- Too many workouts where in the afternoon or evening. Get on the ball

and work out first thing.

- Switch up routines every 4-8 weeks. Changing exercises more often will

help keep development moving forward.

- Move to heavier weights faster. Having been a while since I trained

hard, I was injury shy. I have a better sense of my limits now and I

should use that.

All in all I feel that I followed the workout program with about 93% of

" perfection " .

The diet is less of a good story. I only fell " off " the diet one week

while I was in Copenhagen for meetings. I still kept my calories under

control but my food choices where out the window. That week I also missed 4

out of the 5 workouts that I missed in total. I peered back into the abyss

but turned back the following week. Beyond that I probably only failed to

follow the program in a dozen additional meals over the 12 week period and

those mostly while traveling. My failures where usually in food choice

rather than in over eating. I progressed through the 12 week period and

become more closely tuned my food choices to the diet as the weeks went on.

At this point there is little room for improvement in that department. Here

is where I could do better:

- Eat six meals. I reached six meals a day on very few days and many I

came in at 4. I plan, prepare the meals and ect, but it always seems

like a conference call goes on too long, or something else gets me behind on

my meals and I finish the day with extra food in the cooler.

- Watch the portions. I tend to ratchet up the portions (400 - 450 cal)

a little when I am trending fewer meals. This is not a bad idea, since 4

standard meals (300 cal) is too much of a calorie restriction for me to

maintain my energy and motivation. A better idea is six meals a day at

standard portions. I know, your not suppose to count calories, but I

like to.

- Just because you buy an extra large bag of M & M's does not mean you

need to eat the whole thing on the same Sunday. I keep my cheating to

my cheat days, but can overdue it. I need to knock that off.

- Find better ways to eat right while traveling. This is a special

challenge in Europe since the common diet here is rich in fat and simple

carbs, not even 10% protein.

All in all I figure I followed the diet about 65% if I dock myself for each

meal that went wrong, including missed meals.

Equally weighing the two I give myself an 80% on following the overall

program – a B Minus.

I am still far from being healthy and from my ultimate fitness goals. I had

hoped to have shed more fat in the 12 weeks, but this says more about how

much I started with than how much I lost. Honestly I did not realize how far

I had gone until I started losing it and found more handfuls underneath! In

some sort of bizarre distortion of self image, I now realize now that I

thought I was much less overweight than I was. My starting picture is truly

grotesque.

This is not an end, but part of the beginning. Even if I make no more

improvements to my current habits, the next 12 weeks should be

groundbreaking for me. I welcome any advice on moving on from here. Week 1

starts Monday.

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Kurnik

http://expat-wanderlust.blogspot.com/