I was correct, we left town yesterday and I went off the low carb diet by a little bit. I consumed 2638 calories, 103 carbs and 127 fat grams. I knew that I was going to start going over my goal this weekend, but I am still trying to stay on the low carb diet as well as I can. If I had not been on the low carb diet I am sure that I would have probably had over 3500 calories and 300 carbs. At least I am controlling myself better than I would have in the past. I think that in the long run this is going to pay off.

I don’t know what my weight is today since there is no scale. Even though I am not doing as well as I could be, I could be doing quite a bit worse than I am doing right now. I don’t know what will happen by the time I do my next weigh in on Monday, but I think that I have done good enough work throughout the week that I will end up losing a little weight. If nothing else I think that I will still lose a little bit in my waist measurement.

Even when you are out of town and it is a little tougher to stay on your low carb diet, do the best that you can. Even if you are not fully successful to stay under 50 carbs, make sure to always keep track of everything that you are eating. When you know that you are not going to be able to stay fully on track, it is still good to keep a good record of what you are doing. That way you can look back at what you did and know why you did not lose any weight or possibly had a weight gain.

My exercise yesterday was the last day of the P90X core exercise. I sweat way more doing the core exercise than I do when I am doing the regular exercises with weights, push-ups and pull-ups. I never knew how much work that it would be to do the core exercises. It not only works on my core, but it also works on other parts of my body. My arms, shoulders, back and legs are all getting a workout from this core exercise.

Even if you do not do the P90X exercise plan, make sure that you are doing an exercise that you are comfortable doing. Even if you just start out walking on a regular basis, that will be an improvement on doing nothing.

I weighed in this morning at 216.4, so I have finally lost some of the weight gain. I am hoping by Sunday I will have an overall loss in weight for the week. I would prefer to lose a full pound or more, but I will be happy if I lose .2 pounds. I am also hoping to continue to lose another quarter of an inch in my waist. All that I can do is keep staying on the low carb diet, drink my Gold Standard Protein Shake and exercise daily.

My exercise yesterday was on the stationary bike and the stair master. I am getting stronger each week on the stationary bike; I cannot wait until it warms up here. That way I will be able to get on my real bike and cover some ground. It gets pretty boring staying on the stationary bike, at least I can watch TV and learn new things by watching modern marvels. I am still just riding the stationary bike for 30 minutes each time and when I go outside I will probably start at an hour and increase from there.

The stair master is helpful to me also, because we are planning on hiking down to the bottom of the Grand Canyon in a month and a half. So it might be a good thing that I have hurt my achillies and I can’t run right now. Maybe this is just what I need to get in good shape for going up and down that elevation. There is only so much that I can do, so I might as well do what I am able to get done.

Yesterday I consumed 1810 calories, 17 carbs and 115 fat grams. This was once again way below my goal of 50 carbs or less per day. Again, it did not feel like that big of a struggle to do this. I just had a few Gold Standard Shakes throughout the day and ate cheese and beef sticks whenever I felt hungry between meals. Most of the time it is not a problem, but we will be leaving town for a long weekend so it will probably be quite a bit tougher while we are gone.

Since we will be away for the next 3 days, I will not have a scale so I will not know my weight until Monday morning. So I will do my best while I am gone, but I know that it won’t be as good as when I am in my normal environment.

Yesterday I consumed 1916 calories, 20 carbs and 106 fat grams. Just another typical day now that I have been on the low carb diet. Now it seems to be a regular day for me, I am getting used to not having many carbs in my meals. I guess after time and figuring out new ways not to eat the carbs in continues to get easier and easier. If you are just starting out on your low carb diet try to understand that after you have been doing it for a while it will not be as hard to stay on track.

I weighed in again this morning at 217.2, which means that I did not lose any more weight again. This has been pretty frustrating, but I do know that I am getting in better and better shape. I feel better about myself and my waist continues to go down, even if you are not losing weight make sure not to give up.

I highly recommend that when you start you low carb diet, that you not only weigh yourself. But to measure anything on your body that you want to improve. I measured my waist and biceps, since I would like to reduce the size of my waist and increase the size of my biceps. If there are more important things to you, then make sure to measure them when you start and then either weekly or monthly.

I measure my waist once a week and my biceps once a month. If you measure too often then you will get discourage like I have been getting weighing myself every day. I know that I weigh myself everyday and tend to get discourage when I am not losing weight as quickly as I think that I should. If that is going to get you down, then maybe it would be better for you to just weigh yourself once a week.

I think that it is much more important to keep losing inches than to lose pounds. Especially if you are adding exercise to your low fat diet plan. If you are exercising on a regular basis you will start to build muscle and lose the fat. Keep exercising and staying on the low carb diet and you will continue to get into better shape, even if you are not losing weight.

My exercise is back to the P90X and working on my core again. I am not sure if I am supposed to be doing the ab ripper along with the core but I am doing it. My main goal is to get a stronger core and to get my waist down to 36”. That does not mean fit in 36” pants, because I am already doing that with having a 38” waist. When you are doing your measurements make sure to have a fabric tape measure so you know exactly where you are at.

ay 51, February 21^st

I am getting frustrated again. I have been doing a good job of staying on track with my low carb diet and I am exercising every day. Even with all of that I have gained weight every day for four days now. I weighed in this morning at 217.2, so I have gained 1.6 pounds since last Friday and I have been staying pretty true to the low carb diet. I know that I have told you not to get upset at your daily weigh-in and to just focus on the weekly weigh-in.

This has been four days straight having a small increase every day. I am not going to panic and go off the low carb diet. I am going to continue to exercise every day and drink my Gold Standard Chocolate protein Shake every day.  I am going to do the right thing throughout the week and hope that by the end of the week I have an overall weight loss for the week. If this happens to you too, do not get discouraged. Keep staying on track and in the long run I think that this is going to work out.

Yesterday I consumed 1896 calories, 40 carbs and 132 fat grams. So again I was under my goal of 50 carbs. In fact, I was only at about 20 carbs for the day, so I decided to have some chocolate at the end of the day to reward myself. It is unbelievable how slow I can eat chocolate now. I take very small bites and let it melt in my mouth and wait until the entire flavor is gone and then I take another small bite and do the same thing over again. It sounds a little weird, since in the past; I would just take one bite after another as quickly as I could.

I am not sure if I did get the whole flavor of the chocolate in the past. If there were chocolate chip cookies that were just cooked, I could eat 5-10 of them in a few minutes. Now if I had a chocolate chip cookie, I think I could take 5 minutes and just eat one and probably am more satisfied that I was in the past. I have heard of people that say they have one cookie a day and just savor it. But I never believed them. I never thought that I could eat one cookie before now, but now I know that I could just eat one cookie. I probably could not do it the first week of the low carb diet, but now I am in a much better place.

For my exercise yesterday, I was back to the stationary bike and the stair stepper. On the bike, I have gone up another degree of difficulty. I know that I am getting better and better at doing this, since I started on level 10 and I am now on level 13. I had to do the stair stepper, because my achillies is still hurting me and I did not want to continue to hurt it.

I was just a little over my low carb diet goal of 50 carbs yesterday. For the day I consumed 1455 calories, 52 carbs and 95 fat grams. I am not going too excited over being 2 carbs over my goal; I don’t think that is going to make me gain a bunch of weight. I even had a donut yesterday that had 24 carbs in it, so that was almost half my daily carbs. But for me it was worth it. Sometimes you have to have that dessert and just enjoy it.
I think that if you are on the low carb diet and never have any of the foods that you love; it will turn into a bad diet. If you can have something that is not terrible in carbs once in a while, then you don’t feel like you are always depriving yourself. So keep checking the back of boxes when you are at the grocery store or check out your app. See what type of foods that you love to eat and find out which ones are fewer than 30 carbs. That way you can keep your carbs the rest of the day under 20 and then have that big treat and eat it real slowly. I know that donut lasted longer than any other donut that I have eaten.
Yesterday was Sunday, so I did not feel like getting up early to exercise before Church. So I told myself I would do it after lunch. I was lounging around and kind of took a nap and before I knew it, it was 3pm in the afternoon. It was hard to get change my clothes and go downstairs to exercise, I think it would have been better to just do it in the morning. I think when you get out of a routine; it becomes harder to get back into it. I think that next weekend I will just get up early and do the exercise, that way it will be done and out of the way.
I did my P90X:90-Day Extreme Home Workout Program yesterday and it was back to the core. I thought that the core exercise would be a break from the regular lifting weights, pull-ups and push-ups. But in some ways I think that it is harder. I know that I sweat a lot more doing the core exercises than I do on the regular exercises. It really makes me feel a lot stronger throughout my whole body when I do this core. I am glad it is in the series; it breaks up the regular routine and works on a different part of the body.
Yesterday I consumed 1455 calories, 52 carbs and 95 fat grams. I weighed in at 216.8, so the weight is starting to creep up again. I think that my body is just getting used to the lower weight. I hope to lose another pound this week. Even though I am probably not going to hit my goal by the end of the month, I am going the right direction.

Yesterday was my day off from exercise. It was nice to have a day of rest on not have to do anything, but it was also a little weird. When you are exercising every day, you start to get into a routine. I usually do my exercises in the morning, so it was real nice to just stay in bed a little longer and just relax. This low carb diet has been real good for me so far. I am feeling good and alert and it just keeps getting better.

The other thing is that I never used to have a breakfast. I would just run out the door and wait until lunch. Now on my low carb diet I am having a Gold Standard Chocolate protein Shake every morning along with 2 eggs and either 3 sausages or 3 slices of bacon. I do feel like since I have been doing this, I feel more alert throughout the day. I think that I am getting more accomplished and staying better focused on what I should be getting done.

I don’t know if this all comes from eating a breakfast every morning, staying on the low carb diet or exercising every day. But I do know that the combination is helping me out, so if you would like to be more alert and have more energy. I suggest that you start exercising, eating breakfast and staying on the low carb diet. If you want to sit around and complain about your energy and you weight then you are reading the wrong blog. This is the no-excuse blog, just get off your butt and start doing what you need to do.

Last night I went out with some buddies and had a few extra beers, so I was not perfect on my low carb diet. I consumed 2724 calories, 63 carbs and 154 fat grams, so I was 13 carbs over my goal. Not bad for one day over the 50 carbs and all of the other days under 50 carbs this week.

I weighed in at 216.4 this morning. It is not the lowest I have been this week, but I did lose 1 pound for the week and I am very happy with that. I also did my waist measurement and it was 38”, that is a loss of another ¼ inch this week and I am very happy with that also. I have lost 2” in my waist since I have started my low carb diet and averaging losing a quarter of an inch every week so far. I hope that I can keep this up for the whole 90 days. If I can keep this up I will be real close to my goal of a 36” waist by the end of the 90 days.

I was back to doing the I was back to doing the P90X for my exercise yesterday. I was working the legs and back. In this exercise plan there are a lot of lunges that are a very good exercise, but my Achilles was still hurting even doing these exercises. I am going to take the weekend off from running and next week I am going to see if I can get an appointment with a physical therapist.
I have tried everything that I know to get the injury to heal and it is not working. I have done nothing and just rested it. I have done lots of stretching exercises. I have gone to many massage appointments, I have run on it, biked on it and it will not heal. Hopefully the physical therapist can give me some good advice, because this is just annoying me. I have lots of goals for this summer, running, biking, triathlons, skiing and more. So I do not want this to slow me down.
Yesterday I consumed 2027 calories, 38 carbs and 127 fat grams. Every day this week I have been under the 50 carb daily goal, so I am really staying on the low carb diet plan. I am seeing good results too, I am losing weight and I think that I am losing inches in my waist. I will find out tomorrow if that is happening. All in all it has been a good week for me with the low carb diet plan. It does not feel like I am depriving myself of anything and I am staying under the goal. In fact, last night I had some ice cream that had 26 carbs in it. But since I was so low for the day, I had no problem with having it.
I weighed in this morning at 216.2, so I gained back a little of the weight loss from yesterday. That was expected, I am not going to lose weight every day. As long as I can end the week with a decent overall loss of weight, I will be happy with my low carb diet.
Just remember that you are in this for the long haul and unless you are as large as the people on the biggest loser. You are not going to be losing 5-10 pounds a week for weeks. You might do that on the first week or two, but then your body starts to adjust and it gets harder to lose weight. Stay on the low carb diet every week and you should lose some weight every week. You did not get fat over night and you are not going to get into great shape over night. for my exercise yesterday. I was working the legs and back. In this exercise plan there are a lot of lunges that are a very good exercise, but my Achilles was still hurting even doing these exercises. I am going to take the weekend off from running and next week I am going to see if I can get an appointment with a physical therapist.
I have tried everything that I know to get the injury to heal and it is not working. I have done nothing and just rested it. I have done lots of stretching exercises. I have gone to many massage appointments, I have run on it, biked on it and it will not heal. Hopefully the physical therapist can give me some good advice, because this is just annoying me. I have lots of goals for this summer, running, biking, triathlons, skiing and more. So I do not want this to slow me down.
Yesterday I consumed 2027 calories, 38 carbs and 127 fat grams. Every day this week I have been under the 50 carb daily goal, so I am really staying on the low carb diet plan. I am seeing good results too, I am losing weight and I think that I am losing inches in my waist. I will find out tomorrow if that is happening. All in all it has been a good week for me with the low carb diet plan. It does not feel like I am depriving myself of anything and I am staying under the goal. In fact, last night I had some ice cream that had 26 carbs in it. But since I was so low for the day, I had no problem with having it.
I weighed in this morning at 216.2, so I gained back a little of the weight loss from yesterday. That was expected, I am not going to lose weight every day. As long as I can end the week with a decent overall loss of weight, I will be happy with my low carb diet.
Just remember that you are in this for the long haul and unless you are as large as the people on the biggest loser. You are not going to be losing 5-10 pounds a week for weeks. You might do that on the first week or two, but then your body starts to adjust and it gets harder to lose weight. Stay on the low carb diet every week and you should lose some weight every week. You did not get fat over night and you are not going to get into great shape over night.

Yesterday I was back to stationary bike and running. Again the bike was fine again, but my achillies is still hurting quite a bit. It starts to feel pretty good when I am walking around or on the stationary bike. I started running and it was feeling alright for the first half mile and then I had to walk for .05 miles. I ran for another half mile and picked up the speed and it felt fine.
I continued this and everything was going fine until I got to about 2.25 miles and then I felt it tighten up and it really started to hurt. I stopped and then slowed the treadmill down to about 3.5 mph and I was able to keep on going without any pain. I walked the rest of the way until I got to the 30 minute mark. This is not helping me get faster, but at least I am still doing my exercise. I am trying to work my way through this pain, but it is not getting any better. I guess I will wait until the weekend to see if it improves enough so that I can run. Otherwise I will just take the dogs for a walk.
Yesterday I consumed 1613 calories, 27 carbs and 44 fat grams for the day. I had to look again at my stats to see that the fat grams were so low. I guess it was because I had a couple of my Gold Standard Protein Shakes throughout the day. Then for lunch it was a salad and at dinner we had salmon and shrimp made at home. It was both good and low in carbs and fat. A great meal and very delicious, but also good for me. I think that I will have more shrimp in the future.
This morning I hit a new low weight for the year, I am now down to 215.6. Now that feels great, I only hope that if I do the right thing that this will continue. The only time that I have not lost weight on the low carb diet is when I have become discouraged and gone off the low carb diet for a day or two. The key to the low carb diet is to stay on the low carb diet. If you can be consistent, then you will consistently lose weight.
I am feeling better and better about the low carb diet and my exercise program. It is not always easy to do, but when I stick with it then I do see some very good results. So if you have not already started your low carb diet, then why not start today. You have been doing the same thing your whole life with the same results. Why not try something new for just three months of your life. You might see dramatic changes.

I am over half way through my 90 day low carb diet and things are getting into a groove. I am eating the low carb food like I should be and I have stayed on my exercise program. I had my wife take pictures of me to see if there are any changes. In some ways I can see quite a bit of improvement and in other ways it does not look like much has happened.
I have not posted the pictures yet, just because I am not real proud of the before pictures and I the new pictures do look better, but not great. When I get done with this 90 days and I am looking very fit then I will post everything. I did notice that on my profile picture that my pouch in my belly has gone down quite a bit. When I look at the pictures on the P90X before and after, there is definitely improvement on these people. But a lot of there before pictures look better than what my after pictures will look like. These people look to be in pretty decent shape before they even did the P90X:90-Day Extreme Home Workout Program.
Maybe when I get done with my first 90 days, then I will look like their before pictures and then I will do for another 90 days and look like their after pictures. I guess I am thinking way too far ahead. My main goal is to get my waist down to 36 inches and then I will see where I will go after that. I know that I will look much better going from a 40 inch waist to a 36 inch waist.
Yesterday I consumed 1622 calories, 27 carbs and 100 fat grams for the day. I have finally broken the 217.0 barrier and weighed in at 216.4 this morning, so the low carb diet is working again. I just have to do a good job staying on track and hopefully I will continue to lose weight every week. I am planning on a better weight drop than I have had the past two weeks. I know that if I stay consistent on my low carb diet that I will start to lose weight and then you will be able to see that it does work and then you can do it also and lose some weight.
I was back to the P90X:90-Day Extreme Home Workout Program for my exercise. I is not easy to get motivated every morning to watch the same video and listen to the same routine. But at least there is a different one for each day of the week. Even though it is not easy I have been doing it and I know if you put your mind to it, you will be able to do it also. I am seeing better and better results each week, so it is worth doing it. Every time I get done, I am glad that I did it, so if you are not exercising, get off your butt and start losing some weight.

My injured achillies tendon is still bothering me. I was hoping that after hurting it again on Sunday it would be healed by now and I could run again. I did all of my stretches and it felt pretty good, then I hopped on the stationary bike and that felt fine. I started the treadmill and was running at about 6.3 mph and it was a little sore, but sometimes when it warms up it starts to feel better.
This was not one of those times. I ran for about a half a mile and it was hurting more and more. So I decided to be smart for a change and I slowed the treadmill down to a walk. Then I sped it up to about 4.3 mph and it was about as fast as I could go without the achillies hurting. I kept this pace for 30 minutes and it was still a decent exercise. It is good to know that even if you are a little injured that you can modify your exercise and keep doing something.
It is always better to do some sort of exercise than to do nothing. It is easy to say to yourself, “I am hurt so I will just take a day off”. Most of the time when you do that, then you do it again the next day and pretty soon you are not exercising on a regular basis. So if the only thing that you can do is walk, then walk, but don’t skip your daily exercise.
Yesterday I consumed 2231 calories, 30 carbs and 146 fat grams. I weighed in at 217.0 again, so maybe I am stuck again. I would like to just lose .2 pounds a day. That would mean that I would lose about a pound and a half a week, which would be six pounds per month. If I can start to keep that up then I will hit my goal.
Even if I do not get all the way down to my goal I am not going to be discouraged. I have set high goals for myself, so if I fall a little short then I will just keep going. There is no rule that says that I have to stop after ninety days. I can go to 120 days or more to achieve my goals. Don’t get down on yourself if you are not quite on track to hit your goals, I know that I am not on pace to get down to 210 pounds by the end of this month.
I am losing weight again, so I am just going to be happy with what I is happening. I have not been totally perfect on this low carb diet, so I cannot expect to get the results I was hoping for. This week I am doing a better job of staying on the low carb diet, so I think that I will get better results this week.