Photo Credit- jrodmanjr
Phoenix, Arizona 2011
I hopped into my old Ford Truck and leaned back to rest. It was 3:30 AM and I had just finished swimming 30 laps after a brutal weight room workout. I was exhausted, but had an unbelievable high going, a high of endorphins, happiness and accomplishment. I turned the key and my truck started, this was another small win for me on this early morning. I rolled the windows down and let in the warm desert morning air. I felt accomplished, unstoppable and full of life.
I had lost 45 lbs in less than 2 months and I looked damn good. My impending deadline was two weeks away and I would embark on a voyage through Europe that would change my perspective and my life's path forever.
I remember how good I felt with my pals in Berlin, I need to get back to that feeling now.
Fast Forward to Today
Two years later I sit here in Seattle's Ballard neighborhood at my house, comfy on my couch, too comfortable...
I think back on the euphoric high from that evening, the work I put in day in and day out, the intense focus and unwavering determination. It is both disappointing and inspiring at the same time.
I have come so far since that day personally and professionally and grown from a single, nomadic guy seeking to understand himself and the world around him, to a man who has a fiancée, a career and a daughter. My life is rich in love, happiness and my career is flourishing but as in all things, there is a give and take that comes along with these things.
As much as it embarrasses me to admit to my audience, I have gained back the weight I lost during this enlightening period of my life, not all of it, but close. I know find myself less than 5 months away from my wedding day, a day I have dreamed of being my very best for my entire life and yet I sit here far away from the goal weight that will have me looking great, something my fiancée deserves, something I deserve to give to myself.
It is time to kick my ass into shape BEFORE my wedding day is here!
Photo Credit- Extra Medium
So as I did in 2011 proclaiming my 30lb weight loss in 42 days, I am once again proclaiming to my readers that NOW IS MY TIME!
No doubt, I have much more responsibility and far less time these days, with a daughter and a highly demanding career, however I aim to prove that these things are no match for strong will and determination, something I have proven I possessed in the pass and will once again find inside. I am out of time, it is now or never. I hope to be posting my wedding pictures 5 months from now in a follow up to this post, looking lean, mean, tan and unresistibly sexy.
THE WEDDING DIET
I know how to construct a diet that works, the problem is sticking to it. So for this diet I am choosing a plan that gives me enough time (5 months), to get in great shape and shed 65 LBS by my big day. This will not be a crash diet, however I will incorporate elements that will at times be very calorie restrictive as there are three phases in this diet I plan to incorporate to not only give me a jump start, but to cleanse my system .
PHASE 1 Days 1-7
7 Day Juice Fast
Photo Credit- Katrina Rain
I completed a 7 day Juice Fast earlier this year and I can tell you it was difficult, but I haven't felt better in years. I plan to use this method to give me a nice jumpstart on the weight loss process, while also cleansing my digestive system and shrinking my stomach a bit which will help suppress my appetite once I start on a healthy diet 7 days later. During my last week long juice fast I lost 17 LBS and I would be thrilled to come close to this number this time.
During this time period I will be going to the gym only to hit some low intensity cardio walking on the treadmill or getting on the elliptical for 20-30 minutes, hitting some simple heart rate interval training. Also I'll be heading into the steam room and sauna to sweat out the garbage I've been putting in my body and might even get some swimming in if I'm feeling up to it.
Photo Credit- Tomasito.!
Phase 2 Days 7-90
This will serve as the most important phase of the diet hands down. The critical time period for nearly any diet is the 2nd week through the 90th day. 90 days seems to be what it takes to make life altering progress and 14 days seems to be the point where most people lose focus.
My diet for this phase will be simple and strict. Lots of veggies and lean protein and very minimal carbs.
Certain Low GI (Glycemic Index) or "Slow Carbs" will be the only carbohydrates I will be consuming but I plan on limiting these to mostly black beans or lentils. Also I will avoid dairy at all costs. This biggest thing I can stress to make this diet work is KEEP IT SIMPLE. Eating the same things over and over again is very boring, I get that, but it is the easiest way to prevent making exceptions and straying out of bounds. No bread, no dairy, no high GI carbs.
A sample day will look like this-
Breakfast- 60g Protein Shake
Lunch- Beef Patty 90/10 & Veggies
Dinner- 2 Chicken Breast Green beans
Pre bed- 60 g Protein
I really need to kill it at the gym in order to look amazing and fill out a nicely tailored suit with a nice V taper from my shoulders to my smaller waist.
The gym is the easiest part for me, I love it, it just takes consistently getting there every day.
Monday- Chest/Back 3 exercises per muscle group 4 sets each exercise rep range 12,10,8,4-6
ex- Chest- BB Bench Press, Machine Flys, Incline Press
Back- DB Rows, Wide Grip Pull Downs, Reverse Flys
Cardio- 20 MIN
Tuesday- Legs & Lower Back,
Legs- 4 exercises 4 sets 15,12,10,8 Lower back 2 exercises 4 sets 15,12,10,8
ex- Legs- Squats, Hamstring curls, Stiff leg dead lifts, quad extensions
Lower Back- hyper extensions weighted, Supermans
Wednesday- Shoulders & Abs 3 exercises Shoulders 12,10,8,4-6 Abs 20,20,20
ex- Shoulders- DB Military Press, Front Raises, Upright rows
Abs- bicycle crunches, weighted sit ups, leg raises
Cardio- 20 MIN
Thursday- Biceps & Triceps 3 exercises each 12,10,8,4-6
ex- Biceps- Seated Preacher Curls, DB Curls, UH pull downs
Triceps- Skull Crushers, tri bar push downs, overhead db extensions
Friday- Weights Off Cardio 40 Min
Saturday-Chest/ bi's - 2 exercises supersets alternating- BENCH/Curls Flys/UH Pull downs Rotate muscle groups weekly
Photo Credit- matthewcoughlin
Phase 3 ALL IN Days 90-150
My diet will remain very similar to Phase 2, however I will implement more good carbs in order to maintain more muscle mass and allow for increased intensity in the gym. I'll also allow for some dairy, but if weight loss stalls this is the first thing to cut.
Breakfast- 60g Protein, Oatmeal or yogurt
Lunch- Beef Patty/ Veggies with black beans
Dinner- Chicken or Fish- Veggies
Pre bed- 60g Protein, 1 tbsp Almond butter (sludge)
The gym is where I am going to earn that last 10% that will take me from good to great and in order to see amazing results, I will have to ratchet things up a notch after the initial 90 days. Here I will implement Some hardcore workout strategies I've used effectively in the past including German Volume Training for a jumpstart the first 3 weeks and then moving into a lower rep count workout and focusing on strength.
German Volume Training as outlined here.
min 3-4 exercises per muscle group 4 Sets 4-6 reps Max effort
Cardio- All low intensity at this point focusing on fat loss and trying to not lose any muscle. Longer cardio periods 40-60 minutes 5 days per week.
Helpful Tips & Tricks That Work
A few things that I have found work extremely well when on a diet like this are listed below.
- Drink a TON of water, 1-3 Gallons daily
- Keep a daily journal in a place you see everyday. Track diet and exercise here as well as progress.
- Pick out an outfit that you would like to wear confidently and put it on display in your home.
- Protein in the morning EVERYDAY within 30 min of waking up.
- Keep clothes and shoes in the car as back ups, no excuses for missing the gym.
- No Alcohol. It throws everything off.
- Any cheating is held to ONE meal, nothing more.
5 Months to my Wedding! Feel free to Join me on me journey to looking and feeling great and follow along. I will be posting updates every 2 to 3 weeks with progress, photos and maybe a video or two!