adam_

Send Message

Block

Add Friend

Some days I find it hard to remember how terrible I felt at 450 lbs - it's those days I pull up my blog and read through the whole thing - I don't EVER want to forget!!

I'm asked this question all the time....

I would say the main thing keeping me in line is fear.  My fear of waking up fat again is just as strong now at 3 years out as it was in the beginning.  It probably has alot to do with the trauma I went through in the beginning, with my complications.  I should probably see a psych, but no...i'm a man. lol

As for what I do on a day to day basis to stay in line, I would say the main things are that I do not bring bad food into the house, if it's not there, you cant eat it.... well we have a little around for my son but that stays in a separate cabinet.

I rarely eat out because no matter how healthy you think you're eating...you honestly have no idea what they're putting in the food...I'm always shocked at what I find when I ask for nutritional info on dishes at restaurants (most chains have them)...I cook breakfast every morning (eggs/chicken)...2 snacks at work (cheese/nuts and oatmeal)...Dinner at home...and lunch at work is leftovers from dinner the night before...

I work out...religiously...5 days of weights and at least a couple days of cardio, on top of the sports I play.  I have no doubt that even though I eat very nutritious foods...with the amount I eat now, I could definitely pack on the pounds very quickly.  This is the most important in my book for long term success...exercise.

Unless I'm on a specific diet for my training, I don't really track...well, not often...but that's because I eat pretty much the exact same foods and portion sizes daily, at the same time of day, like clockwork...so I know the macro's already...I guess you could say that's another thing keeping me on track, I plan all meals (6 daily)...and when I'm not eating, I am drinking (60 mins after my last meal up until I eat again...at least a gallon a day.

Dec. 2010:

Just reached my latest weightlifting goal...I always envied the guys lifting 100 lb+ dumbbells...I'm now a part of that club.
WOOT!

Nov 2010:

After 6 months of  a "bulking" diet and lifting weights 5 days / week, I've gone from 6'6" 215 lbs to 239 lbs while retaining ~ 15-16% body fat. I've picked up 3.5" in each arm, 6" in my shoulders, 4" in my chest, waist and hips remained the same.  The next phase is "cutting / shredding"  to uncover more definition.  As of Nov 1st I started a Cyclical Ketogenic Diet of 5 1/2 days low carb & 500 calories below baseline, with 1 1/2 days of carb loading (Fri afternoon through Saturday night),  Hope to shave off a few % body fat and end up around 10-12%....wish me luck!!  =)

First off, here is my weight loss before & after (240 lbs)..."Current" is further below:



And here is what I look like now, after 7 months of weight training 4-5 days / week...I have put on almost 25 lbs yet remained the same body fat %.  Pics are flexed but not pumped...I look way better after a workout...haha:





I lift weights 5 days per week for about 90 mins plus 30-45 mins of cardio most days (OFF on Weds and Sunday)...here is my current program:

Monday:
Back/Bis
Lat Pulldowns
Dumbell bent over Rows
Lower back Machine
Barbell bent over Rows
Chin ups
Preacher Curls
Concentration Curls
Hammer Curls

Tues:
Chest/Tris
Flat Bench Press
Incline Dumbells
Decline Bench Press
Flies
Chest Dips
Skull Crushers
Overhead dumbell Tricep Extensions
Cable Tricep Kickbacks
Cable Tricep Pulldowns

Weds: OFF

Thurs: 
Legs/Shoulders
Leg Presses
Hack Squats
Calf Work
Glute Ham Raise
Standing Military Press
Seated Shoulder Press
Reverse Flies
Shrugs

Fri:
Back/Bis
Lat Pulldowns
Dumbell bent over Rows
Lower back Machine
Barbell bent over Rows
Chin ups
Preacher Curls
Concentration Curls
Hammer Curls

Sat:
Chest/Tris
Flat Bench Press
Incline Dumbells
Decline Bench Press
Flies
Chest Dips
Skull Crushers
Overhead dumbell Tricep Extensions
Cable Tricep Kickbacks
Cable Tricep Pulldowns

Sun: OFF

Mon: 
Legs/Shoulders
Leg Presses
Hack Squats
Calf Work
Glute Ham Raise
Standing Military Press
Seated Shoulder Press
Reverse Flies
Shrugs

REPEAT

As for my diet, I do a "Cyclical Ketogenic Diet"  which is a low carb / high protein diet consuming 3100 calories per day Sunday through Friday afternoon and then I load up on carbs but decrease fats and calories a bit (2600 calories) for 36 hours Friday night through Saturday night (midnight)...which is great for those of us who work Mon-Fri and like to party on the weekends...haha.  This diet was designed to cut fat while maintaining & building muscle.  Straight Atkin's style low carb dieting is not good for Bodybuilders because you *will* lose muscle along with the fat since you never refill your depleted muscle glycogen stores.

Sept 2010:


August 2010:



Honestly, while it might be scary for some, I'm thankful that I can eat alot more now at almost 3 years out...because I'm a big guy (6'6") and extremely active, play sports, and lift weights 5 times a week, so I need to consume alot of food and protein to see the gains I'm looking for...I don't push my capacity but can comfortably consume 2-3 full cups of food within 10 mins....I eat around 3500 calories, 100 grams of fat, and 300 grams of Protein daily through 6 scheduled meals....

Here is what I eat in a typical day:

8am Breakfast:  3 egg omelette with 4 oz grilled chicken, slice american cheese, salsa and a side of brown rice "tortilla" chips and Vitamins

11am Snack 1: 1 cup of Oatmeal mixed with tbsp Natural Peanut Butter, scoop of Whey Protein, ground flax seed and a Banana

1pm Lunch: Leftovers from last night's dinner, 6-8 oz of lean Poultry or Fish with 1 cup of steamed Vegetables and 1 oz of mixed Nuts

4pm Snack 2: 1 cup of Oatmeal mixed with tbsp Natural Peanut Butter, scoop of Whey Protein, ground flax seed and a Banana

6pm Preworkout Supplements and Vitamins

8pm Post Workout Supplements & Protein Shake; 1 scoop Whey Protein; 1 banana, 5 strawberries, 1 cup skim milk.

8:30pm Dinner:  8 oz of lean Poultry or Fish with 1 to 1.5 cups of steamed Vegetables

11pm Nightly Supplements and Vitamins

7/19/2010:

Sitting at 232 lbs now @ 15% body fat, picked up another inch in my arms and shoulders.... =)

Pics coming soon (need a new camera)...

6/22/2010

Gained another 5 lbs in month 2, (10 total) and body fat dropped from 17% to 15%...



_________________________________________


5/12/2010.
Holy crap, this weightlifting stuff really works...HAHA.
After 1 month my weight is up 5 lbs.
Shoulders +2.0".
Bicep +0.5".
Forearm +1.0".
Neck +0.25".
Chest +0.0" (boo!)
Waist -1.0"
Hips -2.0"

 

--------------------------------------------------------------------------------------------------------------------
4/12/2010. So I've successfully lost the weight (240 lbs lost in 10 months)...that was Phase 1.
And I've successfully maintained the loss (for 18 months)....that was Phase 2.
Now I'm moving on to Phase 3....

I just started my Weight Lifting Program yesterday after being medically cleared (finally!)...
Took all my measurements, pictures, picked up all my supplements....etc...
I'm looking to gain about 20-30 lbs of lean muscle over the coming months.
Would like to end up 230-240 lbs at about 10-12% body fat (or less).

Here is a before lifting pic (4/12/2010)...6'6" 215 lbs 17% body fat.

BEFORE:





































Supplements (besides typical Bariatric Multivitamins) are:

Tribulus, Whey Protein, SuperPump 250, Creatine, Glutamine 5gm, Xtend Amino Acids.

Never forget.

Few developments....Hernia is getting worse, confirmed the defect is back, mesh has failed, have to get it fixed ASAP! Booked surgery for 9-15-2009...hopefully it holds this time! Will also be having a basic abdominoplasty done at the same time with Dr. Joe Capella, which will also help prevent another hernia recurrence. So this time I'll be having my abdominal muscles tightened, the defect sewn shut AND about 2 lbs of skin removal in my lower abdomen. Even better news is that the abdominoplasty will only cost me $3900 since it's being done along w/ the hernia...WWWWOOOOHOOOOO!

WISH ME LUCK ON SURGERY #4 IN 1.5 YRS!!

Oh and I had my body fat tested, 17%!!! NOT BAD!!

Feel AWESOME....though the Ventral Hernia is back and getting worse all the time (repaired Nov. 08, recurred a couple months later)....going to have it fixed again once summer is over because I dont wanna be out of commission while the weather is nice....as long as it doesnt become an emergency.  Good news is that I'm going to get an abdominoplasty at the same time because the hernia will be covered under insurance and will save me HALF off my tummy tuck (just under $4k out of pocket for the TT....not bad.).

Maintaining 235 lb weightloss for about 8 months now....running a few miles at a time now, few times a week....staying active through sports....still HATE the gym so I dont go....but I exercise alot through activities I enjoy.  Eating about 3000 calories per day through 3 meals and 3 snacks inbetween (eat every 3 hrs or so)....it's all health food with a strong emphasis on high protein, relatively low fat, and I eat only healthy carbs....thank god I can keep my cravings in check and always make the right dietary choices because I *CAN* eat a very normal sized portion now....and though I havent tested sugar (and wont), NO foods make me sick, and I rarely get a full sensation (kinda scary)....I do have some NSA ice cream a couple times a week and the occasional SF chocolate but I dont go insane with the snacks...and drink alot of fluids...

That's about it for now....still loving my RNY!

UPDATE: I'm sad to say that after a 2 year battle, my mom passed on 5-20-09. =( Thank you for your support, let's find a cure! 

My mom, Maryann Hansen, is currently battling Multiple Myeloma Cancer & my wife is running the NYC Marathon
in her honor August 16th. Please show your support in progressing research on this disease. No pressure but even a single $1.00 donation is GREATLY appreciated:

http://www.multiplemyeloma.org/

Finally, work photo retakes last week....muuuuuuuch better:



--------------------------------------------------------------------

(VACATION: Jan. 2008 - 450 lbs)

VACATION (Feb 25, 2009) 214 lbs:





Gotta keep this up top as a reminder so I never forget!!

So I dunno if the nerves that were cut during my RNY are just wacked out or finally starting to re-wire  but recently I've noticed a couple things that I find interesting:

1.) I don't get hungry as often as I did earlier out. Used to get hungry every 1 to 2 hours for the first oh, 9 months or so.  Now it's slowly increased to hunger about every 3-4 hours, I actually can forget to eat my scheduled snacks if I'm not careful.   I was told that while I was still in the healing phase my body would request food more often.  Maybe this means I'm finally healed up?

2.) Once I actually start eating, the physical hunger and cravings kick in harder.  Obviously it's not good because I am getting the feeling that I should continue eating when I know I'm done based off my portion consumed.  It hasn't been a problem but I see how it could be. 

3.)  At the same time, I am finally starting to get a full sensation which I never got until recently.