T25 Journal – Week 2

Week 1 is in the books! And while I’m not fitness model status yet I did lose 6 pounds which I’ll happily take. If you want to see me diet guidelines you can check out my T25 Week 1 Journal.

I could probably stick to a cleaner diet 100% of the time if I wanted to, but I’m finding there are those social occasions and cravings when I just don’t want to. So I’m realistically shooting for about 90% adherence on the diet front. Reckon if I can eat clean about 90% of the time I should hit my goals.

Going into Week 2 I’m trying to integrate Focus T25 into my daily routine if I’m not riding. I need to get into the habit of making it the first thing I do before the day just completely gets away from me.

It’s interesting keeping a journal because you start seeing patterns and habit I didn’t realize were there. For instance towards the end of the week I have a high likelihood of coming home from work, saying let’s do whatever, and running down the street for a beer and burger.

So going into week 2 a few pounds lighter and a little more use to everything, here goes…

Body Comp Stats on Monday 4/10
Weight – 212.7 (Original 218.9)
Fat Mass – 19.0% (Original 19.7%)

Monday, Week 2
  • 6:30 AM, Green Smoothie
  • 10:00 AM, Chocolate Shakeology
  • 12:00 PM, Sushi
  • 4:00 PM, Almond Butter
  • 7:00 PM, Chicken and Brussel Sprout Salad
  • 8:30 PM, Chicken

Workout – Focus T25 Ab Intervals Alpha – Complete

Daily Note – This whooped my ass and had my midsection on fire. Liking that the only equipment required so far as been a yoga mat when doing ab work. Also needed to sneak in a snack post dinner and went for more protein, which takes more will power then you could imagine.

Tuesday, Week 2
    Tuesday, Week 2

  • 6:15 AM, Green Smoothie and Eggs
  • 11:45 AM, Steak, Beans and Guacamole
  • 3:30 PM, Dried Cranberries, Almonds and Cashews
  • 8:00 PM, Pulled Pork Sliders, Sweet Potatoes and Chocolate Pie

Workout – Focus T25 Stretch Alpha – Complete

Daily Note – This video is a life saver! From working out and just sitting at work I find my hips and legs get super stiff. Doing this video has me thinking I need to jump into a little Beachbody Yoga next…

Wednesday, Week 2
  • 6:30 AM, Green Smoothie
  • 10:00 AM, Coconut Greek Yogurt
  • 12:00 PM, Pulled Pork, Broccoli and Sweet Potatoes
  • 1:45 PM, Dried Cranberries, Almonds and Cashews
  • 2:45 PM, M&M Cookie
  • 5:00 PM, Banana
  • 7:30 PM, Veggie Sliders, Sweet Potatoes, Okra and Chocolate Pie

Workout – Bike Ride – 14.9 miles

Daily Note – Got back on the bike and did a short ride post work. Working out more consistently and eating a cleaner diet is starting to pay off. Noticed my average speed went up and I don’t feel nearly as winded post ride.

Thursday, Week 2
  • 6:30 AM, Green Smoothie
  • 11:00 AM, Red Velvet Donut
  • 12:15 PM, Chicken Stew, Cauliflower and Rolls
  • 2:00 PM, Cafe au Lait Shakeology
  • 7:00 PM, Chicken Sandwich, Fries, Ice Cream and Wine

Workout – Focus T25 Speed 1.0 Alpha – Missed it

Daily Note – Missed workout in the AM and got home late from work. Decided to go out with the family and get ice cream after. Know it’s not the best for the ol’ waistline but reckon it’s not horrible in moderation. Also sneaked a donut into my morning. Someone bought it for me and handed it to me so had to take one for the team, right?

Friday, Week 2
  • 8:00 AM, Green Smoothie
  • 10:45 AM, Banana Bread
  • 2:00 PM, Chicken Stew and Rolls
  • 4:00 PM, Trail Mix
  • 7:00 PM, Cheese Burger, Fries, Cake and Sangria

Workout – Bike Ride – 14.9 Miles

Daily Note – So this is the start of birthaversary weekend. Which means I got morning ride in followed by delicious beer garden food in the afternoon – it’s important to note my cheese burger had deep fried jalapenos and I had no shame scarfing it down.

Saturday, Week 2
  • 9:15 AM, Eggs and Almond Butter Toast
  • 11:15 AM, Cranberry Muffin
  • 3:00 PM, Beef Stew
  • 7:00 PM, Steak Tartar, Escargot, Steak, Lobster, Asparagus, Wine and Port

Workout – Bike Ride – 25.7 miles

Daily Note – Went for longer bike ride in the AM which was OK, but after eating like a glutton a little harder. Also in continuing on birthaversary had an epic dinner that set me back quite a bit but how often do you get escargot, steak tartar and lobster in the same meal…I mean come on!

Sunday, Week 2
  • 9:30 AM, Dried Cranberries, Almonds and Cashews
  • 10:00 AM, Cheese Omelette
  • 2:30 PM, Brisket, Pulled Pork and Sweet Potato
  • 6:00 PM, Sausage, Brisket, Cake

Workout – Focus T25 Cardio Alpha & 4 mile Walk – Complete

Daily Note – After a huge weekend of gluttony I managed to get in a 4 mile walk followed by T25 Cardio Alpha. Did this on the back porch and thank goodness I did. I was a huge sweaty mess after this workout. This video and Speed 1.0 are actually some of the hardest if you lack coordination, but I’m getting there…slowly but surely.

T25 Journal – Week 1

I’m fat…or as my mom likes to say I’m just ‘big boned’. And to be truthful I always have been. I never had a chiseled mid-section or those bicep veins at any point in my life. For most of my life I’ve carried extra weight but just happened to wear it well so I never got pegged as ‘fat’ but just ‘a big dude’.

Never made it to a more obese level because I always maintained some level of inconsistent physical activity. I fell into to the ‘I deserve a treat, I did workout recently’ camp which meant I’ve always hovered at about the same place.

Up until recently it wasn’t an issue, my clothes fit fine and I was comfortable in my skin. But recently I noticed that even with my inconsistent activity I was still packing on a little extra weight. And I didn’t want to go down the path so many in my family had with their weight just slowly creeping up in their 30’s and 40’s.

So I’ve decided to try to create stickier habits and aim to be one of those infomercial success stories. And it’s not just for vanity reasons but part wanting to be healthier part getting ready for an epic cycling trip. It involves touring the countryside in Maryland and Virginia over a 5 day period. While I’ve always cycled on a semi-regular basis, I have to make sure I have the endurance to actually make it.

I’ve got 10 weeks to go until my trip, so I’ve built a training calendar that involves cycling and Focus T25. Recently my wife got introduced to Beachbody and convinced me to pony up and try it out, so I decided to go for the Focus T25 Challenge Pack. Went with it for a few reasons…only 25 minute commitment, equipment required was a yoga mat and it was listed as intermediate. This is my first workout video experience so not too sure what to expect…

To track my progress over the next 10 weeks I’m keeping a journal where I’ll track my weight, diet and workouts. I won’t be following the Focus T25 calendar exactly, rather I’ll be doing the program and working bike rides in as well. Hopefully this doesn’t anger the Beachbody gods and I’m still able to lose some weight.

For nutrition I’m keeping a basic food journal without macros counted and trying to eat paleo inspired meals when I cook at home. Totally understand that counting my macros could likely get me to fitness model status more quickly. But the reality is I’m a lot more likely to stick with it over 10 weeks if I just simply have to write out what foods I’m eating.

My thinking is that if I keep a simple journal of everything I’m eating it’ll force me to be mindful of what I’m putting into my body and only eating those foods I should be. If I can eat paleo about 90% of the week and just not be a glutton during the other 10% I think I’ll be safe. Also I chose to follow paleo because of the huge amount of recipes I could find on line.

Body Comp Stats on Monday 4/3
Weight – 218.9
Fat Mass – 19.7%

Monday, Week 1
  • 6:30 AM, Green Smoothie
  • 10:15 AM, Mixed Berry Greek Yogurt
  • 11:45 AM, Beef Stew
  • 2:00 PM, Beef Jerky and Cashews
  • 7:30 PM, Salmon, Asparagus and Mashed Cauliflower
  • 8:00 PM, Gin and Club Soda

Workout – Focus T25 Stretch Alpha – Complete

Daily Notes – After a weekend bike ride I was super sore from hips down. Decided to stretch it out as I don’t think I could have done much more. Routine forced me to perform a lot of stretches that I don’t typically use. There was an emphasis on hips and core which I think is great. So many folks seem to overlook their hip flexors which are really essential to cycling and just everyday movement.

Tuesday, Week 1
  • 6:30 AM, Green Smoothie
  • 10:15 AM, Coconut Greek Yogurt
  • 12:00 PM, Beef Stew
  • 2:00 PM, Beef Jerky and Cashews
  • 7:00 PM, Salmon, Asparagus and Mashed Cauliflower
  • 8:30 PM, Red Wine

Workout – Focus T25 Total Body Circuit Alpha – Missed it

Daily Notes – Unfortunately a large project at work didn’t finish when I thought and I found myself being at the office late. Not ideal, but it happens. By the time I got home and made dinner, only had time and energy for a walk with kiddo. Questioning rather pulling a Radio Flyer with a toddler counts as resistance training…

Wednesday, Week 1
  • 6:15 AM, Green Smoothie
  • 10:30 AM, Coconut Greek Yogurt
  • 12:45 PM, Beef Stew
  • 2:00 PM, Beef Jerky and Cashews
  • 7:00 PM, Banana
  • 7:15 PM, Chicken, Chard and Sweet Potatoes

Workout – Bike Ride – Complete 14.7 miles

Daily Notes – Wind gust where anywhere from 20 to 25 mph and you could tell! There were a few parts of the ride where I thought I could of gotten pushed over from the side. Rides like this feel like you’re trying to ride a bike uphill at the highest gear – a hell of a challenge.

Thursday, Week 1
  • 6:45 AM, Green Smoothie
  • 9:30 AM, Coconut Greek Yogurt
  • 12:00 PM, Chicken Burrito
  • 2:00 PM, Beef Jerky and Cashews
  • 7:00 PM, Fish Sandwich and French Fries
  • 7:30 PM, Old Fashioned Cocktail

Workout – Focus T25 Speed 1.0 Alpha – Missed it

Daily Notes – Bike broke during ride on Wednesday so had to run my bike to mechanic after work. One of those days where time just got away from me and didn’t get a workout in. Need to keep an eye on the schedule going forward so not to have more days like this.

Friday, Week 1
  • 7:00 AM, Green Smoothie
  • 11:30 AM, Chicken, Chard and Sweet Potatoes
  • 1:00 PM, Beef Jerky and Cashews
  • 7:30 PM, Chicken, Broccoli and Sweet Potatoes

Workout – Focus T25 Total Body Circuit Alpha – Complete

Daily Notes – I’m not ashamed to say there were several times that I had to take it down a notch and follow the modified workout. Planks are hard enough on their own, but add in side to side planks and it’s a totally different story. Also glad I stuck to the program and ate clean. Friday are one of those days where it’s super easy for me to reach for the comfort food and drinks.

Saturday, Week 1
  • 6:45 AM, Green Smoothie
  • 11:30 AM, Chocolate Milk
  • 12:30 PM, Cesar Salad, Pizza and Craft Beer
  • 4:30 PM, Almond Butter Toast
  • 5:00 PM, Cheerios
  • 7:30 PM, Orange Chicken

Workout – Bike Ride – Complete 25.6 miles

Daily Notes – Ate like a glutton after my bike ride. Made a mistake of not having enough water post workout which I paid for. Have to remember to drink at least a gallon per day if I’m doing a daily workout. Also had a birthday party midday which completely killed my diet for the rest of the day.

Sunday, Week 1
  • 9:00 AM, Green Smoothie
  • 9:30 AM, Trail Mix
  • 12:15 PM, Chicken, Broccoli and Sweet Potatoes
  • 4:45 PM, Coconut Greek Yogurt, Peanut Butter and Cheese
  • 8:00 PM, Pulled Pork, Broccoli, Sweet Potatoes and Chocolate Pie

Workout – Bike Ride – Complete 14.8 miles

Daily Notes – Worked out first thing in the morning before church, which felt awesome! Afterwards made sure to drink plenty of water and eat a more sensible diet then the day before. Had a dinner party on Sunday night which lead to dessert being in the house. Not sure if this is good or not but after all the workouts didn’t have shame about the pie.