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Day 29

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 Here we go into week 5. This past week was definitely one of the best. Even though I missed a cardio session. I'm definitely getting into a rhythm at the gym, and I have tried to mix up things a little here and there with some of the exercises, just trying a different one for the same muscle group. When I look at this week's pictures, I can see a clear difference from even last week. I did try to stand a little taller, but I didn't suck in my belly or anything.  I was home all weekend and found that I was having more cravings for sugar than I have in the past. I think a big part of it was just being in a familiar setting and not necessarily being engaged in doing anything. That has always been the worst time for me when it comes to snacking. Luckily I was able to resist temptation aside from a very small piece of a brownie (literally a bite sized piece). Even eating the brownie was not really satisfying. I'd be lying though if I said it didn't taste good, cause it
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Day 22(ish)

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 Time to start week 4. When I look at the front picture, I can definitely see some progress. From the side, I just see my mid section sticking out. I think at least some of it has to do with my posture. I'm trying to work on it. I was able to get my weight for this week: 175.4 Overall, I feel good about myself and my body. I feel like I have been making progress. Eating exactly according to the plan continues to be a challenge and I have missed a couple of cardio workouts due to my work schedule. Here's a great example. Yesterday (Tuesday), I was totally on track to complete everything according to the plan. My eating was good and I had a cardio workout planned for 2:00. At approximately 1:45, I get a call out with the Marshals to go track down a fugitive. Long story short, I didn't get done with the call out until 9:00 pm and still had to drive home. I didn't get to complete the workout and I didn't get my meals in like I wanted. Luckily this doesn't happen eve
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Day 15

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 Monday - Day 15 So I took my weekly pictures today and I'm not too impressed. I know that I am probably my own worst critic, but I don't see much improvement in the pictures. Maybe it's just me. I don't have access to a scale here, but I did weight myself on Saturday and I was 176.4. Dang! I was hoping for a little more weight loss, but I'm hopeful that it's just muscle replacing fat. Today was good for nutrition and workout. I did the day 1 workout, so chest, shoulders, triceps, and calves. I also did a a 16 minute treadmill run followed by 9 minutes of 10% incline walking and then a cool down. I'll definitely be glad to be done with this time away from home so I can control my nutrition better. Although I know I'm not hitting everything 100%, I'm really trying to follow the plan as best I can. For sure, I have not had refined sugar in a while and I consider that a win, cause I really like sugar. I took the preworkout today and really liked it. The
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Day 10

 Day 10 Today was a pretty good day. I ate correctly to the best of my ability and had a good workout. I was supposed to do cardio today but things got changed a little. A group of my military subordinates invited me to come work out with them. As a leader, I wanted to help build camaraderie and felt it was import to participate. Turns out it was at a Crossfit gym, which was fine with me as I did Crossfit for a couple of years at Hermes in Spanish Fork (your brother goes there, or did). Anyway, it was a good workout consisting of plenty of cardio and a little muscle work. We did a 25 minute AMRAP (as many rounds as possible) The rounds were broken out by reps, starting with 5, then 10, then 15...  The exercises were calories on an assault bike, situps, calories on a row machine, and box step ups with a 35 lbs kettle bell. We worked in teams of two. Overall, a great workout. Tomorrow I am planning to come home for the weekend so I'll be able to get to the gym and control my nutritio
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Day 9

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 Well, my updating skills are severely lacking. Since day 1, I have been able to stick to the diet and exercise plan pretty good. I had a bad day on day 4 where I didn't workout (cardio) but made it up the next day. Then on day 5 I was in a place that had no access to food so my diet suffered. Overall I am trying to hit the diet and exercise goals. I realize that every day is going to be great or even good. I'm trying to build up consistency in what I am doing. So, here are the pictures from Monday, Sept 14. Just for your info, I am currently living out of a hotel room up in Layton. I will be done up here on Sept 25. I was able to get a room with a kitchenette so I am trying to prepare as many meals as I can. When I do go to a restaurant, am I trying to be very careful to get a high protein/low carb meal. Today will be my day two workout. Yesterday was cardio and Monday was day 1.
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Day 1

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 Today is the first day of my fitness training with Dan. I thought I would track my progress in this form, mainly for the ease of sharing it to Dan. Starting weight: 177 lbs Diet:  I'm not going to try to detail every part of my diet. I think I will use a scale of 1 to 10 with 10 being 100% on the diet. Workout Chest, Shoulders, and Triceps - Barbell Bench Press (12/135; 10/145; 8/155; 6/155) - Barbell Decline Press (10/135; 8/145; 6/155) - Dumbbell flys (3 x 10/45DBs) - Seated DB press (3 x 10/35s) - DB side raises (3 x 10/15DB) - Triceps push-down (10/42.5; 10/50; 10/50) - Lying triceps extension (3 x 10/60) - ABs (hanging leg raises, Russian twists) Cardio - 12 min jog, 18 min 10% incline walk Day One Pics
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