Putting that Mechanical Engineering degree to good use...

Behold.  The Mike Kyle transcribed medicine ball workouts.  Aye verily, tis the Painmaker unleashed.

Saturday Morning Weigh In

Weighed in at 250.0 lbs this morning. That's 2.2 lbs less than two weeks ago. Not bad, but just short of our 3 lbs weight loss goal.

Going forward, a couple things to work on: I've been eating dinner late, like 9, 10 pm, just before going to bed. Need to eat earlier. Also, need to exercise more. We've been scaling it back a little to save my legs. Need to get into the gym and do some lower impact cardio. Just need that gym membership. And maybe chill out on the Triscuits. I've been dominating those little pieces of baked woven goodness.

Weight loss goal for June 12: 3 lbs.

May 1: 257.4 lbs

May 15: 252.2 lbs

May 29: 250.0 lbs

Breaking Records

New personal best tonight: 4 miles, 46 minutes. Because the legs aren't holding up too well, I'm trying to cut running back to only twice a week. With the 5k looming in a week and a half, I need to make each time I run count, as running 3.1 miles on any given day is not a given. While we recognize 46 minutes likely won't break any records outside of Project Beefcake, we also recognize that speed is not yet one of our goals. Besides, I'm not in it for the glory and fame that is inherent in being able to run 4 miles in 46 minutes. I'm in it for the lifestyle. And Jamaica 2011.

Got my swim shorts and my flippy floppies.....

The Project took to the seas... or at least to the brand new Arlington Aquatic Center for some low impact working out.

Weeks 1-2 focused on building some cardiovascular fitness around 5K runs.  But beating up the pavement with a 200+ pound frame can do a number on the legs, ankles and feet.

So the next few weeks will work in core (see the aforementioned medicine ball ) and low impact exercises... starting with the pool.

Ch-Ch-Ch-Changes

After a successful first two weeks, Beefcake refuses to rest on our laurels. We've made some positive strides in the "Diet" part of D.E.A., but there is always room for improvement. And in particular, one glaring area: alcohol. It's no secret that I enjoy the occasional beer, even moreso in the summer, or as I like to call it, "Outside Drinking Season." However, I can't shake the image of Dr. Ian Smith chastising Bobby Brown, Nicole Eggert and Sebastian Bach on the lastest season of Celebrity Fit Club. When Dr. Smith isn't plugging his book, he is explaining to the trio the obstacles that drinking presents to losing weight. Whether it's Sebastian Bach drinking a bottle of wine a night, Bobby Brown drinking some beers and a giant glass of vodka, or Nicole Eggert doing both, Dr. Smith points out that these habits have to change if they are truly serious about meeting their weight loss goals.

That being said, we have a new guideline to follow: No more than 2 drinks per week until the 5k on June 5th. The biggest challenge in following this guideline will be getting through Memorial Day weekend...the very epitome of Outside Drinking Season. Of the 2 drinks per week, I can promise you that neither of them will be soju.

Now, to be clear, I'm not suggesting drinking gets cut out altogether, or that this 2 drinks per week thing is permanent. There is a time and a place to relax and maybe have one or two more than I should. However, that time is not every Friday and Saturday night, or any day between now and June 5. The place, well, chances are that it will have a jukebox.

That's my prerogative.

The Medicine Ball

Beefcake Purchase of the Day: The Painmaker. Nine pound medicine ball. This can only be good.

D. E. A.

Diet: 

The engine needs fuel, not HotPockets.  We've successfully transitioned the big guy to a semi balanced diet of chicken, brown rice, baby carrots, skim milk, beans, Triskets, Costco assorted frozen stir fry vegetables, bananas, and Gatorade.  Surely a drastic sea change from the previous Administration.  

Because of the high sodium and sugar content of the "thirst quencher", its been decreed that consumption of sports drinks be scaled back.  But hey everyone needs their "electrolytes".      

Exercise: 

For these first two weeks the goal has been to do 30 minutes of running straight.  Mission accomplished.  Now to move onto bigger and better things.    

Next up is to incorporate some core exercises.  Bring on the medicine ball.




Attitude:

Someone won't move for you while jogging on the sidewalk?... Run through them.  Fratboys yelling at you from their Jeep Cherokee as you struggle up a hill?... Chase after them.

Confidence, swagger, anger, whatever... use what you need to get through the wall.  

Bi-weekly Weigh In

First official weigh in since the project commenced. 252.2 lbs. Chew on that, K-Fed. Weight loss goal for May 29th: 3 lbs.

May 1: 257.4 lbs

May 15: 252.2 lbs

Beefcake 5k

In accord with commandment 7 below, we registered for the "Race for the Cure" 5k run, on June 5. Now we have something to shoot for. Double points since it's for a great cause.

Twilight

Lack of posting /= lack of progress. Week in review: went for a run Saturday morning, it was a disaster. I was gassed before I started, gassed'er about 2 minutes into it. Made it about a mile. Got my revenge Tuesday night, three miles non-stop, personal best. Sgt. Tai makes a helluva pace man. Thought I'd just go ahead and do it again Thursday, but the legs weren't on the same page as brain, got about 1.5 miles in, before the pain took over. My legs weren't cut out for running, so we're gonna try mixing in some new stuff. What did we learn from this? I'm way better running at night. I'm pretty much a vampire, but not the kind teenage girls like. I'm more of the gross old man kind. I've never liked the sun anyway.

GOOOOAAALLLLSSSS!!!

Using the Google to find "weight loss goals", below is Project Beefcake's 10 commandments.... or at least until we find better, shorter commandments. (Credit goes to to anonymous "Mayo Clinic Staff")

1) Personalize your goals: Set goals that are within your capabilities and take into account your limitations. No exercise induced puking until week 5 at the earliest.

2) Aim for realistic weight-loss goals: Healthy weight loss occurs slowly and steadily. No cheating like Charlie Weis, A-Rod, or the lead signer of Blues Traveler

3) Focus on the process: Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds.  Avoid the Noid: No more Dominos delivery.

4) Think short term and long term: Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. In the absence of long term goals, AC/DC can provide a motivating substitute.

5) Write it down: When planning your goals, write everything down and go through all the details. Presto.

6) Pick a date: Timing is crucial, often making the difference between success and failure. Beefcake started on May 1st, which coincides with May Day, Lei Dei, and the death of the lovely Miss Elizabeth.

7) Start small: It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal. We'll see you at the Beefcake 5K in June

8) Plan for setbacks: Setbacks are a natural part of behavior change. Note that football season, Ocktoberfest, and Jalen Rose Day are far, far away.

9) Evaluate your progress: Review your goals each week. Were you able to successfully meet your goals last week? Target has scales starting as low as $17.99

10) Reassess and adjust your goals as needed: Be willing to change your goals as you progress in your weight-loss plan.  Spring Break-Jamaica 2011 will not change

Solo run

Went at it alone tonight while Rob went to punish the weightroom. Still just focusing on running and trying to build some endurance. Tonight, 32 minutes worth, stopped twice, 2.9 miles. Planned on running to Stafford, but when I got there I kept running. Planned on turning around when I made it to Washington-Lee, but I just kept running (after a quick breather), and then with one more quick breather made it back to Rob's front door.

Rock of Ages

Day 3: Tai, Pat and I went to the track after work, only to have our track running dreams shattered by the realization that it was closed for a soccer game. Despite Rob's insistence on going home and calling it a night, I decided to start running around the block. Ok, that's not entirely accurate. But we did start running around the block. And Sgt. Tai decided to kick it up notch...unlike last time, the clock stops I when stop...walking breaks don't count. Still got the 30 minutes of running in though, with 2 walking breaks to avoid vomitting and/or crying...ended up about 3.5 miles total, between 2.5-3 miles actual running. My reward: turning on 105.9 to be serenaded by Def Leppard singing "Rock of Ages." Pretty good day.

Day 2: Muscle Rub

Day 2: Muscle Rub.

Carrots and hummus – utility snack. It has only taken me one day to learn that the trick to eating healthier is to have low expectations. So far, so good.

Day 1: Suns out Guns out.

Saturday, May 1st: In the books:

1 mile walk to the track.

30 minute track jog (dodging Arlington Youth Track & Field team)

1 mile walk back from track.

Sunburn.

Giant

Costco

Mercy is for the weak.

Today starts the first day of Project Beefcake (formerly Operation Beefcake, but someone already stole that name). Following in the intimidating footsteps of such high brow entertainment as Celebrity Fit Club, the Biggest Loser, and the Karate Kid, we'll begin the journey of making one big dude into a slightly leaner big dude.

As the appointed taskmaster, I must clarify that I am in no way qualified to be administering such moderated pain. I have no background in physical education, kinesiology, or nutrition. Nor am I a certified personal trainer or instructor of any sort. But I do like wearing tank tops and listening to heavy metal while working out. This should end well for Mikey.

Day 1 starting weight: 257.4 lbs.
Goal for the next two weeks: uh, lets say 3 pounds.