Boot Camp Charlie for Men (April-May-June)
Welcome to Boot Camp Charlie. This is the place for men to lose fat, build muscle, and improve their overall fitness. All men are welcome to join, but be prepared to exercise, eat right, and take some heat for slacking off. There is lots of experience and encouragement shared here, so if your ready to get healthy, and not afraid to work for it, this is the place for you.
There are a few rules to follow.
Weigh in every Monday. Report your previous weeks weight and your current weeks weight.
On the 1st of each month report what you can:
Total lost for the month
All time high
Total pounds from high
Total pounds lost in 2013
No Emoticons. Nothing will get you latrine duty faster than a smiley.
There are many eating and exercising plans being followed here, share what works, what doesn't, but check in often. Straying from the camp for a period usually means somethings gone wrong. While tempting, don't go AWOL just because you screwed up. We don't like to send out the MPs, but will when necessary.
Not much of a loss on the scale this week, but seeing a difference in the mirror and the way my everyday khakis fit straight from the dryer.
Hope everyone had a good weekend.
Lincoln, thanks for posting the new quarterly thread.
Forgot that it's also time for the monthly/year-to-date report.
Current weight: 196.5
Total lost for the month (March): not sure.
All time high (known): 238
Total pounds from high: 41.5
Total pounds lost in 2013 (since start of dieting on Feb. 1): 24.5
March 1 - 273
April 1 - 268
I started the past month off really poorly. So this loss is definitely from the past two weeks of eating better. This cold slowed me down a bit, but I'm just about over it and I'm looking forward to a good month ahead.
All time high: 265
Weight as of 1/1/2013: 238
Total pounds from high: 54
Total pounds lost in 2013: 27
I'm back from conference. Ate poorly for two days with little exercise, but got right back on plan when I got home. I'm still doing my morning exercise and hope to keep it going.
Thanks for the thread, Ooba.
Jan - 173.6
Feb - 173.2
Mar - 175
Apr - 181 I know I know, sundays easter debauchery has caused some weight issues
I am sucking hard on the weight issue, but I went a couple weeks there where I couldnt get enough food in me, and all the wrong foods as well, add vacation into that and it was one big mess
good news I am on the exercise track again, trying also to cut the crap out or at least keep it to a minimum, but the exercise happens regardless, going to add jogging into the mix next week with my daughter, I am trying to start this out slower than normal so I dont quit due to it feeling too difficult
CTI - I knew as soon as I typed yoga is stupid you would be all over it, i was going to explain that doing yoga copying someone from a dvd when you have never done it is stupid, i think i need more hands on to learn the moves properly without injuring myself, sorry was too lazy yesterday to type the whole thing
Big D / Stack - keep that stuff going, you have done great this year so far
Ooba - thanks again for the thread, you have been stepping up quite a bit keeping this place alive, good on you cause we all need it!!!
Ken - the yoga days on p90x were always the ones that got me. Poor flexibility and lack of coordination make yoga (especially at that level) very difficult for me. I do agree that trying to learn yoga from a video is stupid.
Max Gross: 317
Total weight lost: 32.4 in 97 days
Total pounds from high: -32.4 (10.2%)
Total pounds lost in 2013: 25
Finally seem to be movin again. I guess I didn't realize that I didn't lose a thing in feb. ugh. Here's to April guys. Keep up the good work.
Not sure how I did it, but it feels like my sciatic nerve is acting up, the last couple days have been minor pain but today was a whole new ball of wax, I did go for a massage where she tried to work a bit out, but it may have made it worse
on some muscle relaxers and deep heat cream, I feel way better from 2 hours ago, had a hard time even putting on my pants today, decided on taking today off of exercise, will try to get back at it tomorrow
CTI - nice job so far, keep it up,
Gorgeous day today up here in Seattle. Decided to head out for a run.
A bit slower than my last, but I felt better. Shins/knees are still hurting.
In other news, I smoked a beef brisket yesterday with some apple wood chips and a rub I made. Talk about awesomness. I'll be eating good for a long time off that baby.
Wound up at the gym this afternoon, leg day with my friend. Racked up 500lbs 5 sets at 10 reps on the decline leg press. Hit all the other muscles too, long time since I did a leg day. Superseted with abs between each set for each muscle. Musta done close to 500 sit-ups/leg raises and planks.
I'm pretty sure my abs are going to kill me tomorrow.
Brisket and asparagus for dinner. Almond butter on a LC tortilla for desert.
Still going strong. It's been close to a month and I'm still getting up early in the morning to exercise. It's nice getting it out of the way.
Ken, hope your back gets better. Pain radiating down the sciatic nerve can be awful.
Nice work, CTI! I'm a little jealous thinking about your brisket. I smoked one a month or so ago and still have some in freezer. I might have to pull it out for dinner tomorrow.
Thanks BigD - Just got back from Dr's, he said he thinks its a herniated disc, anti-inflammatories and pain pills is what he gave me, it actually feels a lot better this afternoon than this morning, I have more mobility any how
Taking it easy for a couple days, hopefully can get back to some sort of exercising next week.
Had a pretty solid week. Eats got a little sloppy over the weekend, but it was a pretty active weekend too, so I'm hoping they balance things out.
Ken - Hope that back is feeling better.
After getting free tomatos from a neighbor's garden all last summer, I'm going to be planting one tomato plant in a pot this year as a trial to see how I do with it.
Hope everyone is doing well.
things going well here, looked bleak last week with the back but it is getting much better, the more walking i do the better it feels, got some new softer insoles as well to help out a bit, had some special orthotics made, but after 6 months they still didnt feel right, at $350 a pair - im glad my benefits paid for them
tried to walk as much as i could this weekend, went to my second job and did some inventory and clipboard work instead of the physical stuff,
feel like im pretty useless with the exercise so I may as well step into an induction week or two, was going to try some pushups but I dont want to take any steps backward,
sort of feel bad I am missing out on p90X with my wife and daughter now,
Start Date: 12/26/2012
Initial Gross Weight: 317
Current Weight: 282
Total Lost: 35 (this week loss -2.6)
Much better eating this week, even added in some dreaded green stuff (asparagus, and spinach/romaine salads). Lots more exercise too, two solid days of lifting, and a couple of cardio too.
I made an announcement in the exercise board, but I figured I should tell you all too, I'm going to do an Ironman.
I saw a post by Batlou and saw that he and I are/were virtually in the same position, only I'm a decade younger than him, and figured if he could do it, I could too. I'm setting my goal of Ironman 2015, which gives me just over two years to get lose the weight and train for it. Considering I'm already running 5k's I think this is attainable. Yet its a huge time commitment, but I need a goal, a big carrot, something at the end of the tunnel. This is it.
I started a blog that I'm going to keep updated about my progress (its in my siggy if you want to check it out), I think writing about it will help me self reflect and evaluate more, as well as keep me motivated.
@shiner ouch dude, herinated disk? that sucks, lay up and rest
4/1/13 - 211
4/8/13 - 212.4
Not sure why the scale was up. I'm eating well and exercising every morning. I'm about to quit stepping on the scale and just go by how I feel and how my clothes fit.
Nice goal CTI. That's a big one.
Ken, glad to hear your back is feeling better. A herniated disc can be awful.
Ooba - love tomatoes from the garden. I used to have a big garden, but been too busy the last few years to do it. I put in one tomato plant a couple of weeks, so I am anxious to see how it goes for me.
Forgot to post yesterday. Thought I re-injured my calf on a trail run last week but it seems to be okay and I was able to run a 1:13 400m on Saturday.
Ken - best wishes for a speedy recovery on the disc. You may want to lay off the push-ups a little longer as the plank position puts a fair amount of stress on the lower back. I know it's hard to lay off, but better to recover and live to fight another day.
CTI - very cool about the Ironman. Are you planning to do a full Ironman or one of the other distances? (Full is 2.4 mile swim, 112 mile bike, and 26. 2 mile run (marathon)). As you begin to plan and program your training, I strongly suggest you look into CrossFit Endurance ("CFE"), and in particular the book "Power, Endurance, Speed" by CFE founder Brian MacKenzie (you can get the Kindle version for $9.99). You may not choose to program strictly by CFE protocols and opt for a more traditional volume-based program at first, but you will find a lot of very useful information to guide your programming. It will also open your eyes to the importance of proper technique and the impact it has on efficiency. I re-taught myself how to run using the Romanov Pose Method and I cannot overstate what a difference it has made.
CTI - Go for it dude. I don't have cable anymore, so I'm not sure if espn (or maybe it's network tv, not sure) still airs the Ironman, but I loved watching people cross the finish line and hearing their stories. Or even if they don't get to finish it's gotta be a life changing journey. Amazing stuff.
The book/program is a good idea. I know my running form is sloppy as hell. I'd like to do cross fit, but at my current weight I'm fairly sure that I cant handle it at the moment.
Rode the stationary bike last night on the mid for an hour, averaged 21mph. My rear end is pretty saddle sore today. Planning on starting some gentle lap swim stuff today when the pool opens up. Need to start digging around from some beginner triathlete training programs. I realize that 6 months to a year out training basically becomes a part time job (20-30 hours a week), which I'm fine with, but at the current time I'm looking to spend 3-4 days a couple hours a day in the gym/pool.
Lastly, while I was riding last night, I set my iPad up and watched Prometheus last night. If you're into the Alien/Predator saga, I'd suggest it. Pretty awesome.
Quick pool report.
600yards in about 30 min
25 yard crawl
50 yard speed crawl
25 yard breast
50 yard speed breast
100 yard crawl
25 focus on form crawl
25 x 2 crawl cool down
I was pretty winded after the 100 yarder, and a couple of the 25 yard speed sets, but overall I'm satisfied with my performance for being out of the water for several years. Had a bit of shoulder/paper back pain but I think that's just from not using my muscles in that way in a long time.
CTI - That's pretty impressive for a first swim in years. Last year I tried to integrate swimming laps into my routine. The first day I was sucking wind hard after about 5 minutes. No way I could have done 30 minutes and I was jogging 3+ miles a day then.
Well, I went to a baseball game list night. Had a few miller lights, low carb beer, but I still shouldnt have had em. Oh well, made up for it today, went out for my 5k run loop I do and beat my best time by 30 seconds. Cut my average split time down too by about 15 seconds. I wrote a blog post about it.
5 guys for lunch today. Also, fat bombs are awesome. I highly suggest them for a chocolate craving fat boost.
doing well here, things were looking grim a few days ago and I almost said screw it and went for the easter chocolate, I held out though and saw the scale move for the first time in 3 or 4 days. Been on around 20-30g carbs, usually 20g
going to keep this going for this week for sure, we are going away next weekend and I may take a break from low carb, but will get back at it when I get home
leg and back are feeling 10 times better, I dont get the huge sciatic pain down my leg anymore, I think I will be able to get back at exercise soon enough,
wow this place goes dead on the weekends now!
CTI - I googled Fat Bombs and came up with all kinds of recipes, however I found these ones that look good, are they similar to what you are talking about?
My Low Carb Road to Better Health: FAT BOMBS!
Yeah those are pretty close to what I'm making. But mine have more fat and less carbs.
3 tbsp coconut oil
3 tbsp butter
1 tbsp almond butter
1 scoop Six Star Chocolate Decadant Protein Powder
Splash of Davinci Sugar Free Simple Syrup
Take the butter/CO Oil and almond butter and melt in a bowl. Mix until smooth. Add in the protein powder and Splenda. I use a tbsp scooper and put 1 tbsp In a mini cupcake tin (with a paper liner). Those amounts make ten peanut butter cups, and are about .4 carbs in each one.
Perfect for that chocolate/peanut butter fix I need.
I got real sloppy late last week with the eats. I had been doing really well too, so I'm a little bummed about that. I've got the day off today so I went grocery shopping and got a bunch of good eats. Already grilled up some chicken and veggies for the next day or so. Going to try to clean up the eats.
Was thinking of picking up one of those kitchen refillable oil sprayers for coating veggies with olive oil before grilling. Reading reviews on a the web I came across a recommendation to cut up veggies and put them in a tupper wear container, add a little olive oil and toss. Not sure why I never thought of that, tried that this morning and it worked well. Maybe I'll skip the kitchen gadget.
I got my sole tomato plant in the ground (well planter really) on Friday. We'll see how it does.
So I went to make another batch of my Reece Cups tonight, and kept having issues. Everything went great till I added the protein powder. The powder balled up and got chunky and left a lot of liquid in the bowl.
After three failed batches, I tried making it a different way. Still the same process, but instead of microwaving it, I warmed the ingredients on the stove over a low heat while stirring in the protein powder slowly.
Problem fixed! Came out perfectly smooth. I think the excess heats from the microwave was cooking the powder causing it to clump up. I used non salted butter this time, less salty and a lot better too.
Ok I was sandbagging y'all. Here are my stats.
No change in weight, still 282.
Not sure what is going on, lots of physical activity this last week and diet was perfect too. Well almost. I did have a few low carb beers over the week, but even with them I was still under 20 carbs for the day.
I didn't weigh this week, but the belt is one notch tighter, so that's a good sign. My diet was good over the weekend, though I did enjoy an adult beverage or six. I'm still getting up in the morning to exercise. 5 days last week and Monday-Tuesday sof ar this week.
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