I have been having computer problems for the last 3 weeks or so and I haven’t had consistent computer access so I haven’t been able to keep up with the blog. Regardless I did my last weigh in on Sept 8th and was at 211 pounds. So I only lost 4 in my last week and didn’t reach my goal by 1 pound. Oh well, still came very close and lost 29 pounds, and about 6% bodyfat. I did really kick butt in the last week with my nutrition and exercise but it just wasn’t enough. Once again, I am 100% positive that I would have easily reached my goal if not for the injuries. I probably took approximately 14 days off from exercising because my injuries (left knee, both elbows, achilles tendon, and lower back) over the course of the program.
After the program was done, I took a full week off from exercise and wasn’t as strict with my diet. My knee and elbow were still bothering me, and during the next two weeks I ran a couple of times, got a gym membership and lifted weights twice. That’s about it. My nutrition was mediocre at best and the temptations of football season certainly didn’t help my waistline.
Now I have 4 weeks left until park and rec basketball starts and my goal is to generally kick some butt over the next 4 weeks. When I weighed in at the beginning of this week I was at 220 pounds. When I did my final weigh in I was definitely slightly dehydrated and had lowered my calories for the final 2 weeks of the program. I probably, realistically, put on about 7 pounds in the last 3 weeks.
My goal is to get back below 210 pounds. I also want to lift a lot of weights, increase my vertical, speed, quickness, and endurance. With a gym membership, I will definitely put on muscle as long as I lift. Lots of squats, deadlifts, pull-ups, bench presses, shoulder presses, and abdominal exercises. I won’t be doing as much distance running, and more of my cardio workouts will be focused on sprints and plyometric exercises. I need to play basketball at least 2X per week and include various basketball drills. Lastly, I need to do my morning warm-up exercises and do lots of stretching and icing. About 2 weeks before the season starts, open gyms will begin and I should be able to play basketball 3-4X before the season starts.
Phase I is complete and phase II will go from October through an alumni basketball game which is the first weekend after the new year. My goal is to be able to dunk a basketball by then and get my bodyfat under 20%. After that I will have playoffs for the park and rec league in early February and my goal is to win the league. Looking forward from there I have my 20 year high school reunion this summer and I want to have my bodyfat in single digits by then. It won’t be easy but as long as I hold myself accountable to workout hard, eat right, and keep my lifestyle in check, I should be able to reach my goals.
If you need accountability and the best information on how to exercise safely and effectively, check out our website at BodyBalanceHealthyLiving.com and check out our accountability services. Thanks for reading and do something active today!