C3.5W4D2

Here what I have been up to since Thursday morning.
Thursday evening I ran with my running buddy on our new route that has more hills. I did 3.02 in 28:02. Friday I did not workout and did alot of wedding planning. Saturday morning I went for a jog at the park. I wanted to up my distance so I did a slow steady pace. I got to the park later than I planned and had to cut it short doing 3.33mi in 33:02. Sunday was more wedding planning. In the evening I went to the park with Ellen and one of her bridesmaids. They walked the dogs while I went for a jog. I was attempting 5 miles but only ended up doing 4.08mi. Yesterday I took Ellen to the airport then hungout with my cousin at his apartment pool. I will not see Ellen for 21 more days. 25 days until the wedding.

311 - Seems Uncertain

It seems uncertain
I wish it was forgone
To know the version
That made life go wrong

Wish I had a clue
What rearranged our molecules
Mostly wondering
It seems uncertain

In times of trouble
Everyone joins a team
No one waves a flag
For all human beings

No one's excited
Unless they are divided
Someone's going to have to give in
It seems uncertain

I'd like to be
One of the faithful millions
But what I see
Is an excuse for the killing

Your denomination
Should be a private thing
How about a spirit
For all human beings

How could something well guided
Turn out to be divisive
Mostly wondering
It seems uncertain

C3.5W3D4

I have not worked out since Saturday morning! It is crazy how fast 4 days can slip by. Tuesday I had planned to go jog at a park before the Texas Rangers baseball game. The weather was getting scary. we were hungry and ran out of time. About an hour into the game they closed the 3rd level then they postponed the game. The tornado siren came on and we went to the bathrooms. I could not hear the announcements and some of my friends were sent to the dugout/locker room. There were a few tornadoes less than 10 miles away. Eventually the storm passed and they resumed the game around 11pm. It lasted untill about 1:30am and I emailed my boss to say I would be late. I only worked 5 hours yesterday and I was super tired when I got home. Luckily I am meeting up with my running buddy tonight and I plan to run 5-6 miles once or twice this weekend to get ready for the 10K in 9 days.

C3.5W3D2

We skipped our workout last night and went to see Pirates of the Caribbean: On Stranger Tides. It felt good to do something together to take our minds of the bad news. I left work early because I could barely focus on anything. Tonight we are going to a Texas Rangers game. I woke up at 5am but still felt like a workout was the last thing I want to do. I decided to leave for work early to make up some time. I plan to go for a walk/jog with Ellen in my favorite park after work and before the baseball game tonight. Last week we worked out together Monday thru Friday. I ran on the treadmill by myself on Saturday. I know Ellen will be up for the exercise as she had not worked out since Friday morning.

C3.5W3D1

There was a tornado in Joplin, Missouri yesterday. Ellen and I stayed there Friday and Saturday night for her Cousins wedding. The tornado his about 4 hours after we left town. We had driven up and down the street where the F4 hit all weekend and it is one of the main roads through town. Her family lives in Carl Junction which is just 8 miles north of town. We called and everybody is ok. The death toll is pretty high as the tornado hit a hospital and a Walmart. My heart, thoughts, and prayers go out to those devastated and their loved ones lost.

I exercised 8 days straight and I am enjoying doing a different routine. Thursday evening I set a PR for my treadmill 5K, 25:58. I tried to recreate the workout Saturday morning on a empty stomach and finished in 26:40. This is one of the first times in a long time that I stayed committed to my schedule while being on a road trip. The hotel we stayed in had a fitness room :)

C3.5W2D4

I am feeling alive today! Yesterday is the past and tomorrow is an adventure!

Ellen and I had a good workout last night. We did the same workout I posted on Tuesday only we added a circuit and switch the burpees to the 16-point exercise (ask me what it is. I posted it a while back). I was about 15 minutes late leaving the house this morning and got stuck on the highway due to a wreck and it took me 25 minutes to go 1.5 miles. I guess I will be working until 6pm :( and only getting 38 hours this week. Oh well, I am glad I have a job and reason to wake up every morning.

Last may we had a garage sale and the Barn Swallows that nests in my car port somehow flew into my house. My cat was going crazy and I eventually we were able to get the bird to fly back outside. A few weeks ago I noticed we have a new nest and I bet it is the same bird..

The following is a post by Catherine "Legs" Sperle today on the BFL forum that I want to share:

"It's so true. We are creatures of habit and enjoy making ourselves a nest and then just staying there and spinning around making it softer. Throwing the odd stick into the mix and making it match the rest of our nest is not only uncomfortable, but makes us be aware of our surroundings. Leaving the tree and going to a totally new tree to create a whole new nest can make your heart race.

Some people live their whole lives in the nest of safety. That nest can either mean a job that only pays the bills and doesnt stimulate a person, it can mean a relationship that doesnt allow the person to be authentic and grow, it can mean layering on weight to hide from having to face fears, lowering the bar to be with people who do not help or encourage because breaking out of the click is too uncomfortable - it would mean either being alone, or making new friendships. There are as many reasons as there are people why we feel uncomfortable with change. And just as many "disabilities" for lack of a better word, that inhibit our goals. Self confidence, addictions, lack of gym equipment, weight, mental blocks, stubborn thoughts, paralysis, rotator cuff issues, cravings, depression ..... add your own here - what is your disability preventing you from giving yourself 12 weeks to improve your mental and physical being."

C3.5W2D3

I had my slowest 5K in 2 months last night. I tried out a new route and it has some pretty large hills. I pushed through it and finished in 30:22. Ellen did her cardio at the gym so I mapped out a route that started and ended at my gym. I am really liking the Nike + GPS app. Now I have even more charts, graphs, and stats to entertain myself.

Here is a sample:

The line on the chart is pace and the solid color area is elevation. You can see I was running the fastest right at the start of the second mile when I was going down hill.

Quotes of the Day

"A goal without a deadline is just a dream."

"Never explain — your friends do not need it and your enemies will not believe you anyhow."

"Every man should have a college education in order to show him how little the thing is really worth."

"The world is moving so fast these days that the man who says it can't be done is generally interrupted by someone doing it."

All by Elbert Hubbard

"Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing." -Muhammad Ali

C3.5W2D2

It is crunch time so Ellen and I did my old weight loss workout that I use to do with my trainer. I am not worried about adding muscle mass and I just want to shed some fat. Here is a summary of the workout.
10-15 minute warm up on the Elliptical
Stretch
Circuit training on the following list so no breaks between sets (12 reps each set):
5 Burpees
5 Mountain Climbers
10 Jumping jack
Cable Row
Lat Pulldown
Leg Curl
Shoulder Press
Chest Press
Preacher Curl
Tricep Press
Back Raises
Knee Ups
(Repeat circuit)
25 min Interval Program on Elliptical

C3.5W2D1

I went for a jog yesterday see if I am ready to run a 10K in 3 weeks. I have not ran more than 3.5 miles since January. The weather was nice and I used Ellen's Nike + GPS app on her phone to track my distance. I was feeling good the whole time and planned to attempt an entire 10K in under an hour. The phone started give me a low battery message about 4 miles in and when it happened again I stopped my run so I would not lose my data. I ended up with 5.33mi in 53:15 and averaged 9:59 per mile so I might have finished 10K in under an hour. I went to the computer and signed up for the 10K for June 4th. I am excited to run longer distance again!

C3.5W1D6

This morning we went to Ellen's gym for an upper body workout and it was great! I really pushed hard and being at a different gym I am able to slightly alter my workout. Afterward we went to visit her grandmother in the hospital. I convinced Ellen to download the Nike + GPS app to her phone and I took it got a 1 mile jog to test it out. I did 1.01 mi in 9:10. I am not sure how accurate the distance it but I like it.

C3.5W1D4

Good Morning!

Running has really been my main focus for 8 months now! When I started my first BFL challenge my little brother gave me a pair of Nike running shoes that did not fit him. They were a size 12 and I wear between a 9 and 10. Other than being and inch or two too long they fit really well. I have wide feet and have a hard time finding shoes that fit. I usually buy New Balance because they come in 3-4 widths. 8 Months ago I decided to find a pair of running shoes that actually fit and ended up paying way too much of New Balance (even with a $30 gift card). It motivated me to run more and after 2 months I started having pain in my foot and calves. I finished a 10K in January in alot of pain then I stopped running for a while.

When the CCC challenge started I went back to my nike clown shoes and have not had pain since. Today I decided to buy the same pair but a smaller size and found out they only sold them from 2007-2009 :(

Nike has a really cool website and you can make custom shoes on the nike website. They dont make mine any more but I found a similar pair I customized to look similar. I am gonna sell the new balance pair I bought 8 months ago on ebay. I bet I can get atleast half my money back. Next step is to go to a shoe store so I can try them on before I order them online!

Do I really have the money for this?

Quotes of the Day

"A goal without a deadline is just a dream."

"Never explain — your friends do not need it and your enemies will not believe you anyhow."

"Every man should have a college education in order to show him how little the thing is really worth."

"The world is moving so fast these days that the man who says it can't be done is generally interrupted by someone doing it."

All by Elbert Hubbard

C3.5W1D3

Last night I met up with my running buddy. He has been working weird hours so we don't get to meet every week. It was cloudy and super humid. As soon as we started our run it started to sprinkle. By the time we were done we were both soaking wet and breathing heavy. We cut a corner and did go all the way back to the start line so we did 2.97mi in 27:07. Not out best but it felt goot. We did a new route with more elevation change.

My Horoscope today:

You are in one of the biggest transitional periods of your life -- let it unfold.

An enriching period of looking back and being reflective will continue throughout today. Gaining perspective on where you've come from and what you've done is a great way to gain confidence -- but be careful not to get too stuck in what used to be. The choices you've made cannot be undone, so why dwell? Regret is a useless emotion, and you've got exciting things to think about. The good news you've been waiting for is coming today, and it will give you the distraction you may need.

C3.5W1D2

Last night I had a good workout. I really pushed it on Shoulders and Triceps but could have done more on chest. This morning I did treadmill HIIT, 2.25mi, Not my furthest but I added some incline and a good starting place for the challenge. Tonight I am running with my friend Ranson. He is signed up for a 5K May 21st and I am trying to get to a 8:30 mile for the Firefly 5k/10K June 4th.

6 Week Pre-Wedding Challenge

Today is Day 1 Week 1 of my 6-week Pre-wedding BFL Challenge and I shall refer to it as C3.5. I had a good week of "Active Rest" and for the first time did not gain weight during AR. I had one UBWO, I ran 5K two times and I rode my bike all day Saturday. Mother's day was a feast of food and I had not been that full since Thanksgiving. I need to drink alot of water today and stay focused. I got an email reminder from myself this morning that I am going back to a Pescatarian diet from now until the wedding. I ate only fish/seafood and eggs as my protein source for a year and half before I started doing BFL. I will also have veggie patties and protein shakes. I love eating this way and it takes discipline and really limits my food choices when I decide to go out to eat. As of Friday I was 175lbs and I have never seen my scale below 173 (since 1996-97). My goal is to lose 5-6 pounds of fat in the next 6 weeks. I bought some new tank tops this past weekend.


Happy Monday! Don't let this one be typical.

Quote of the Day

"Act your way to better thinking. You can’t think your way into better actions!" - Mike Harris

Social Run

Last night the local brewery had a social run. I ran my first 5K there back in September. It was alot of fun and about 70 runners showed up. I did 3.17mi in 28:57 and we did not have traffic blocked off for us like during the official 5K. Tonight I am going to dinner and a movie with a military friend of mine who is in town from Iowa. Tomorrow I am going to the Texas Rangers vs the Yankee game and trying to squeeze in another 5K run before the game. I have a hard time keeping a BFL diet during Active Rest and I will be back to my normal routine/nutrition on Monday.

My Horoscope:
Your role as supportive mentor to the rest of your crew may feel uncomfortable at times, but it gives you a perspective on your friends that no one else has. Now, more than ever, you can see the connections that make people need each other so much -- and you have keen insight that could help them sort out their issues. Don't dole out advice unless you're asked, but when you are asked, be honest and don't pull any punches. People count on you to be there for them -- probably because you always are.

6 Week Challenge

I took off Monday from working out and let my craving get the best of me on my drive home. I ate very poorly and watched the movie Four Brother. For some reason seeing Mark Walhberg's character reminded me of my goal and the upcoming wedding and I snapped out of it. I slept in yesterday and was 2 hour late to work (they are pretty laid back about it). I ate clean and when I got home I did my UBWO. I switched up some of my exercises and focused of less weights and slower movement with proper form. I still got a great workout. This is my AR week because I feel I need the break. I will have a 6 week pre-wedding challenge from May 9 until Father's day June19. I will be driving to Colorado on the 20th and the wedding is the 25th. I will have my first ever 2 weeks off from work and I am looking forward to the break.

Challenge 3 Essay

Challenge 3

Name: BryanL
Category: Men 18-29
Start Date: 2/7/2011 Finish Date: 5/3/2011

Before

Before Stats

Height: 5"7

Start Weight(lbs): 182

Additional Information: Body fat percent 19.1% Pant size 34 Measurements: Neck 15.25in Biceps 14in Waist 38in Hips 38in Thigh 22in Calves 17in

After

After Stats

Finish Weight(lbs): 175

Additional Information: Body fat percent 16.9% Pant Size 32 Measurements Neck 15in Biceps 15in Waist 35in Hips 35in Thigh 23in Calves 17in

Products Used

Myoplex Strength , Myoplex Lite, Myoplex Carb Control

Workout Locations

At Home
Location:
LA Fitness Denton TX

Essay Questions

What was the turning point you experienced that made you decide to compete in the Body-for-LIFE Challenge?

This was my 3rd Body-for-Life Challenge. After my second challenge I decided to focus on running. I ran a few 5Ks then I decided to train for a 10K. I would slowly increased my distance but along with it I also increased the amount of food I ate. By them time I reached my 10K I had gained of 10 pounds and suffered from a sore foot a few day prior to the race. I pushed thru the pain and finished right at a 10 minute mile. After the 10K I had no plan or focus but I will still actively posting on the BFL forums. A group of people started planning to do a challenge together. I had struggled thru my second challenge and decided that joining a group would me stay motivated. The end date of the challenge was the same weekend as a large music festival in my home town and about the time I wanted to be back in shape for my upcoming wedding. I decided to give it my all and joined the challenge with a renewed sense of motivation.

What were your initial 12-week goals?

My 12-week goals were to get back into my size 32 pants and gain muscle mass and shed 12 pounds.

Did you accomplish your goals? What new goals have you set for yourself now that you've completed the 12-week Body-for-LIFE Challenge?

I am now back into my size 32 pants and I lost 6 of the 12 pounds I had planned to lose.

What sources of inspiration did you use during your Challenge (book, Web site, friend or family member, picture, etc.)?

The forums on this website where my biggest source of inspiration. There are many posters that I consider friends even though I have never met them in person. Also, a good friend of mine passed away during the challenge and during his funeral I heard his mom saying he was learning to lift weight and trying to get healthy. From that point on I no longer lifted in autopilot. I changed my routine and set a goal to add weights to atleast two muscle groups each week. My lifting ability increased dramatically and I started tracking my 6 rep set max every workout.

Who would you like to inspire to enter the Body-for-LIFE Challenge and why?

I would like to inspire anyone who thinks they are doing a good job by just going through the motions to really push to reach a 10 every workout.

If you were selected as a Body-for-LIFE Champion and could choose your reward, what would you choose?

If I could choose a reward for being selected as a BFL champion I would choose funding for a personal trainer certification test/class. Ever since I reached my weight loss goal I have wanted to be a trainer and help those that want to make a change but do not know how or need someone to help with accountability.

What two suggestions do you have for improving the Body-for-LIFE Challenge?

After doing 3 challenges I have really come to love the program. It is simple and adaptable to any fitness level or goal. Many people get worked up about timing, calories counting, and extra cardio. Maybe the should be a frequently asked questions section to the website as people seem to be asking the same questions over and over in the forums.

Write your Inner Transformation Essay here:

This was my 3rd Body-for-Life Challenge and first official challenge. In my 1st challenge I had just lost 64 pounds over 18 months but wanted to shed fat and gain back some muscle mass. I lost 7 pounds of fat but hit a wall mentally and lost motivation and did not mail in my entry kit. 4 months later I decided to start another challenge. I had trouble motivating myself to do the cardio and got lazy with my nutrition. Toward the end of the challenge I got a new pair of running shoes and decided to start running outside and signed up for a 5K. I did not lose any weight and did not send in my entry kit. I starting running alot and signed up for a 10K. After I completed it I realized I had gained 14 pound since the end of my first challenge and I was burn out on running. I was still posting in the BFL forum and joined a group that was starting together. I found motivation again with my upcoming wedding. Everything was going great and I was having fast results until week 5. At the end of week 4 I went on a bike ride and wore shorts and a t-shirt but it got cold. After my ride home I started getting sick. Monday I had to leave work early and on Tuesday morning I passed out in the bathroom and hit my back. I was in pain and unable to workout. After that my friend died and after the funeral I went back to old eating and drinking habits. I pulled myself together and decided to finish strong. From week 8 to week 12 I pushed harder than before and I am finally submitting an entry kit.

C3 Final Pics

Click Here to see larger

2-7-11 Coffee Crew Challenge! 182.2 lbs

3-4-11 Coffee Crew Challenge (Challenge 3) Week 4 - 178 lbs 17.5%

4-4-11 Coffee Crew Challenge Week 8 -176.4 lbs 16.9%

Update 4-16-11 Totally Psyched 5K in 27:37

5-3-11 Coffee Crew Challenge Week 12 - 175.6 lbs 16.9%

Week 1 to Week 12 Back Double Bicep Flex