Wednesday, August 27, 2014

Well well well... look who's back?

I know I know... WTF?! Well lots has happened and now I'm finally taking my damn health seriously again since I am in now at 447 pounds... YIKES! I am about to try some new things and we'll see where that takes us. ~ Rob

Tuesday, January 31, 2012

Been a long time... But I'm back

To say I fell off the wagon would be a tremendous understatement. I got hit and buried with the wagon. I originally had lost almost 60 pounds and have since gained it back with some additional. But I am back on track and working out.

I was also busy finishing my book Convergence 2012. So that took a lot of time and money was pretty bad but all excuses aside, I allowed the laziness to get control of me. No more, I'm motivated and will loose it again.

What did I do wrong last time? I was way too strict on myself forcing myself into a 1200 calorie diet.

I have a better mindset now and will work to be disciplined...


Tuesday, June 15, 2010

No wonder we eat and eat and eat...

So I don't usually watch TV. I don't have time normally. That doesn't mean I don't 'like' TV. There are several TV shows that I was completely in love with. Battlestar Galactica, LOST, Freaky Links and V are some examples of shows I enjoyed. So I would usually just DVR them and when I had a spare block of time would sit and catch-up.

Recently I watched V and was sitting there with my wife watching and fast forwarding past the commercials. Even at 10x speed the food ads would jump out at me and as those tempting images of yummy goodness would speed by I found my tummy a rumblin. Each time I would silently curse.

After a few times my wife noticed my ever growing grumbling and said something. I explained to her that each time one of those ads showed up it was like being hit in the gut with a hammer. I didn't want the Arbys, or the various pizzas at first, but as I was bombarded over and over again I felt myself weakening. I counted something like 36 food ads which were doing their job well.

I realized that as someone addicted to eating I would have to really be careful of the magic box with pictures because for the first time on my journey of rebuilding I was hitting some serious challenges.

So I made the decision to cut out TV more and just wait for DVD series to hit NetFlix or DVD if it was something I really wanted to see.

It's no wonder America is fat when I see just how successful these marketing geniuses are.

Saturday, June 12, 2010


Sorry for delay in updates. Here's the latest:
Current Weight - 295.4 lbs
Down from - 330 lbs
Lost so far - 34.6 lbs (almost 35 pounds)

Still doing Insanity, although I've reset back to day one. Why? Because after you pass phase one and recovery week, you jump into a different level. My knees were already barely hanging on the first tier, so I went back to that one. I know my limits and am deciding to start fresh and new. The results are starting to show up and I'm feeling much stronger and better. So I need to make sure I'm smart about the intensity and what I'm doing.

I'll keep pushing!

Friday, May 28, 2010

Food Map - Experiment...

Gonna try to eat from these two lists:

[X] are things I really like!


Brussels Sprouts
Cereal, whole-grain
[X]Citrus, fruits & juices
Cranberry Juice
[X]Egg Whites
[X]Fish, cold-water(salmon, mackerel,sardines)

[X]Garlic, fresh
[X]Grape Juice

Milk, nonfat
[X]Mushrooms, shitake and mitake
[X]Olive Oil

Rice, brown

Sweet Potatoes
Tea (green or black)
Tofu, light
[X]Tomato, sauces and products
Vegetable Juice

CATEGORY TWO: Excellent Food


Bread (rye, marble, Pumpernickel)
[X]Broccoli Sprouts

Cereal, dry (3 to 6 grams of fiber per serving)
[X]Chicken, skinless white meat
Low Fat Cottage Cheese
[X]Fish, freshwater

Graham Crackers
[X]Lettuce, romaine, leafy green or red
Lima Beans
Melon, honeydew
Milk, 1%

Pancakes, buckwheat
Pasta with marinara sauce, fish, or vegetables

Ricotta Cheese, nonfat
[X]Soy Milk

String Beans
[X]Sunflower Seeds
[X]Turkey Breast
Vegetable Juice, canned or bottled

Yogurt, low-fat (including frozen)

I'm going to try to eat mostly foods from the lists above for the next week or so to see how my body reacts to it. Also going to try to limit carbs and focus on proteins... We'll see what this shift will do.

Tuesday, May 25, 2010

Some exercises for your rear...

Wife is working out with me and I know she's trying to work her glutes, so I found a few exercises we'll be adding to the mix...


Prone leg raises work your glutes
Get on all fours and drop your upper body so you're resting on your elbows and forearms. Extend your left leg behind you so it's parallel to the floor. Keep it straight and, without locking your knees, lift, then lower back to where you started. Try doing 20 to 25 reps, then switch and do the same with the right leg. Three sets are ideal.


Prisoner squats work your quads and glutes
Stand straight with your hands behind your head. With your chin up (don't lean forward), your abs tight and your back as straight as possible, squat to a sitting position, then come back up to a standing position without locking your knees. Tighten those glutes as you come up. Try three sets of 15 to 25.


Calf raises target both major calf muscles from three different angles
These work best if you're standing on a step, but they can be done on the floor as well. Stand straight with shoulders back, feet shoulder-width apart and parallel to one another, pointing forward. Focusing on your calf muscles, raise yourself up onto your toes, then come down without touching your heels to the step (or floor), then rise back up again. Now do the same thing with your feet turned outward at an angle. Next, try it with your feet turned in (pigeon-toed). Try three sets of five in each direction.


Combine side and back kicks to work your outer thighs, glutes and lower back
Stand straight with feet shoulder-width apart. Straighten your left leg and raise it out to the side, then lower it. Try 25 reps before doing the same with your right leg. For back kicks, start in the same position but hold on to a counter or wall in front of you. Lift your left leg backward, keeping it straight, then lower it. Try 25 reps before doing the same with your right leg.

Wednesday, May 19, 2010

Getting to know what the vitamins do... Part One (A-E)

Vitamin A:

Vitamin A comes from plants and animals and is not stored in the body. Beta-Carotene is often termed as pro Vitamin A. Vitamin A helps benefit your vision, tissues, skin, teeth, hair, nails and bones in many ways.

Food sources of vitamin A include carrots, papayas, peaches, apricots, mango, plums, sweet potatoes, spinach, kale, collard greens, and tomatoes.

Vitamin B1 (Thiamin)

Thiamin is a water soluble vitamin, meaning any excess is excreted and not stored in the body. It is highly beneficial for the nervous system and your mental disposition. It helps maintain healthy nerves and improve memory and mental clarity. Thiamin is also necessary to help convert carbohydrates in food to energy.

Good sources of Thiamin are Romaine lettuce, Tomato, Green peas, Eggplant, Mustard greens, Brussel sprouts, Watermelon, Carrots, Broccoli, Green beans, Black beans, Pineapple, Oranges, Garlic, Grapes and Sesame seeds

Vitamin B2 (Riboflavin)

You have an increased need for Riboflavin during stressful situations and it is the most common vitamin deficiency. Its primary function is to work with other substances to metabolize carbohydrates, proteins, and fats for energy. It has a profound effect on thyroid hormone production, helps in the production of immune cells to fight infection, and aids in transporting oxygen to cells in the body.

The most abundant sources of this vitamin are milk, milk products and liver. Other food sources of riboflavin are oysters, lean meat, green leafy vegetables, mushrooms, asparagus, broccoli, avocados, Brussels sprouts and salmon. Brewer’s yeast is the richest natural source of vitamin B2. Liver, tongue, and other organ meats are also excellent sources. Oily fish, such as mackerel, trout, eel, herring, and shad, have substantial levels of riboflavin, too. Nori seaweed is a fine source. Milk products have some riboflavin, as do eggs, shellfish, millet and wild rice, dried peas, beans, and some seeds such as sunflower.

Vitamin B6

One of the more important vitamins, B6 performs over 100 valuable functions for the body. According to a government survey, only 1/3 of adults and 1/2 of women get enough B6 in their diet. B6 helps convert amino acids into serotonin. It helps red blood cells, makes proteins, and manufactures brain chemicals. B-6 is believed to play a vital role in disease prevention and treatment.

Excellent sources of vitamin B6 include spinach, bell peppers, and turnip greens.

Very good food sources of vitamin B6 include garlic, tuna, cauliflower, mustard greens, banana, celery, cabbage, crimini mushrooms, asparagus, broccoli, kale, collard greens, Brussels sprouts, cod and chard.

Vitamin C

A potent antioxidant that may prevent premature death from heart disease and cancer. A vital protector of cells. Plays a primary role in collagen formation, which is essential for the growth and reparation of tissue cells, gums, blood vessels, teeth, and bones. Due to its mild antihistamine effects, Vitamin C also strengthens immunity and helps to minimize and/or prevent colds.

Excellent food sources of vitamin C include broccoli, bell peppers, kale, cauliflower, strawberries, lemons, mustard and turnip greens, brussels sprouts, papaya, chard, cabbage, spinach, kiwifruit, snow peas, cantaloupe, oranges, grapefruit, limes, tomatoes, zucchini, raspberries, asparagus, celery, pineapples, lettuce, watermelon, fennel, peppermint and parsley.

Vitamin E

Vitamin E is a fat soluble vitamin that is stored in the liver. It is a potent antioxidant that help protects cell membranes from free radicals. Its benefits are enhanced when combined with selenium. It helps protect against cancer and cardiovascular disease. Vitamin E helps improve immune function and slows the aging process.

Excellent sources of vitamin E include mustard greens, turnip greens, chard, and sunflower seeds.

Very good sources of vitamin E include almonds and spinach.

Good sources of vitamin E include collard greens, parsley, kale, papaya, olives, bell pepper, brussel sprouts, kiwifruit, tomato, blueberries, and broccoli.

More to come...