Several years ago, as I was approaching the Big 4-0 I realized I needed to make some changes. All my fitness measures were as bad as they had ever been in my life and going in the wrong direction. So, my Fitness Journey began! After some fits and starts and 8 years later I am completely different and in better shape than I’ve been in a couple of decades!
I cover everything in 4 parts:
- Part 1 – 2011 – 2019 (Started Age 39 Now 47)
- Part 2 – 2019 Goals
- Part 3 – Starting Strength
- Part 4 – Nutrition
Each year in February (when it starts to get near Spring) I set my goals for the year. I assess where I’ve been and determine where I want to be. This is part of that.
Part 1 – 2011 – 2019 (Started Age 39 Now 47)
I am:
- Short (5’ 8”)
- Fat (skinny fat),
- Weak,
- Unathletic/uncoordinated, and
- Generally, a mess in the genetically gifted department.
- Also, old (currently 47).
On top of having all this going for me (?!?) add in the fact that I’ve:
- Pretty much worked in a job where I sit at a desk all day for 25+ years,
- Ate tasty but horrible food for 25+ years, and
- I didn’t really do much exercise because I was “too busy” for 25+ years.
So, I started with a plan to get more active. It went in fits in starts for the first few years. I’d get active for a while then go dormant for several months. Finally, in 2016 I had had enough and really got going. Since then I’ve been meeting my fitness goals (and setting new ones).
Things I’ve learned:
- I was in much worse shape than I realized I was (Dunlap’s Disease, back hurt constantly, headaches constantly, etc.).
- GPS, apps, etc., make it all more fun for a nerd. If it isn’t logged it didn’t happen.
- Calories deficit is all that matters. Early on I focused on burning more.
- Listen to your body (if it hurts let it recover). But not too much (push through pain).
- Use it or lose it! Keep moving!
Part 2 – 2019 Goals Review
My Goals for 2019 Were:
- To lose all the flab!
- Get my waist down to normal (was almost there).
- Working on dropping my meat suit size to 160 pounds!
- February 25th, 2019 decided to exercise AND track calories in/out to get from 187 down to 160 (one pound a week by September).
Things I’ve learned:
- Calorie Deficits Are Basically All That Matters
- Walking Is As Good As Anything (Maybe Better)
- My Wife Is A Good Listener
- Suffering Is GOOD! I learned this over the past 8 years but didn’t realize it until this year!
Part 3 – Starting Strength – 3 Months In And I Love It! What I’ve Learned.
When it starts getting cold/rainy I usually go indoors. This year I decided to get back into weight training. I rarely do this during warm weather because I like being outside. I went to the YMCA to resume my normal program…with the cable machines…all the machines were gone! New plan needed! Get with Wes!
I’ve been doing the Starting Strength program for a few months (after not lifting weights seriously since high school).
Things I’ve learned:
- Best thing I’ve done!
- Lifting weights can be very intimidating.
- Lifting weights is so damn good for you.
- Squats, Deadlifts, Presses, and Bench are all you need to do.
- Squats, Deadlifts, Presses, and Bench are hard to do correctly. Study! Get form right early.
- You don’t have to be too sore all the time if you do it right. Take it slow, follow the program.
- You are probably underweight.
- My back never hurts anymore.
- An old guy can’t recover as quickly as a young guy (listen to your body).
- Strong people are harder to kill!
Part 4 – Nutrition – Cheeseburgers to Vegan to Intermittent Fasting
Over the years my nutrition has changed (sometimes drastically). I think I’m in a great place right now with my diet/nutrition. I currently intermittent fast (16 hours / 8 hours) and eat a balanced diet targeting 40% protein, 30% fat, 30% carbohydrates. I try to limited certain items that I’ve found are universally hated in a variety of dietary plans.
Things I’ve learned:
- All we do is eat our entire lives…and NOBODY knows what the right answer is?!?!
- I used to have headaches constantly (I’m convinced that was completely food related).
- Intermittent Fasting Rocks!
- About the only thing I try to limit greatly NOW is:
- Sugar
- Seed Oils/Fried Foods
- Flour/Bread/Pasta/Snacks
2/23/2020
DeanoRolls (@deanoroll5) 