Cowboy's Diary

[cowboy48]

Some of you have seen my posts around this forum but since I am getting close to my weight loss goal I thought I would start a diary. It is kind of backwards(I know-lol) but I didn't find this forum until I was over half way through my current weightloss journey.

I am 49 years old. I have always been the fat guy wherever I went- school, work, friends etc. I have always been the heaviest guy there. I have been heavy my whole life. I am 5'11" and my highest weight was 320 pounds. About 3 years ago I lost 100 pounds down to 220. It took me about 6 months to lose it. It was doctor supervised and I did it solely by dieting- no exercise. After I hit the 100 pound mark I thought I would take a break from my weight loss and just maintain for about 3 months. Unfortunately that three months took about 2 years. In that 2 years I gained about 35 pounds back- not bad but I definitely wasn't happy about it.

The day I turnd 49, I thought you know I have been fat my whole life. This is going to stop here and now. Most guys will buy a new sports car when they go through their mid life crisis- I just wanted to lose weight-lol. The day after my birthday, I started. First thing to do was to clean up my diet. Now I am the kind of guy that can eat the same thing day after day and not waver as long as i am losing weight and I like the taste. So it began:

Breakfast:

!/2 bowl Mini Wheats
Sprinkle of Bran Buds
Milk

I have eaten this for breakfast since August of 2010. Every morning- yeah I know. This is what works for me.

Next thing was exercise. I had started going to a boot camp in April 2010 and was doing that one day a week- not enough I know but at least it was something. I continued through the summer and am still doing it today. Why do I mention this well it is because of the trainers and the boot camp that I found a new passion---- RUNNING!! That is right, running. Now remember I have always been fat so the thought of running never, ever, ever, entered my mind. In the boot camp- we started running 30 seconds out and then 30 seconds back. Now it doesn't seem that long a time until you try to run it. OMG I couldn't even run the whole 30 seconds. I was pathetic. Eventually we worked up to 5 minutes out and then 5 minutes back. My progress did not go so well. I still couldn't run the whole thing but I did my best.

We come now to my the day after my 49th birthday and I decided that I was going to try running. I liked how lean the runner's body got - some of them are too skinny at least I think so (especially marathoners) but I knew that running really helped with weight loss. I decided to take it up. I live out in the country in Canada so I knew Winter was not far away so I had to get a good bit of my running in before the snow flew. I started running from driveway to driveway. Slowly- oh so slowly- at first. Eventually I worked my way to 1/4 of my subdivision ( about 1/2 KM) then 1/2 the subdivision. The day I ran the whole subdivision- 2 KM you would have thought I won the lottery.

I joined the local gym- they have an inside track and when WInter hit I ran indoors. The PT I had for the boot camp decided that they wanted to have a 5K fun run on New Year's Day. My wife and I both signed up. Now the run was outside in Winter in Canada- I had never run never mind run in the cold and snow but the PT decided that in order to train for it we would all meet on Sundays on trails in our river valley. So I started running in -25C outside and running 1, then 2 then 3 and finally 5K without stopping. Now some people thing that might be crazy but you know what I LOVE IT!! There is nothing better than running outside - it doesn't matter the weather. I just make sure I was dressed for it.

Now that I have the running bug I have progressed to 10K and am in a St Patrick's Day run coming up. Running has allowed me to lose 72 pounds as of this morning and I am 8 pounds from my goal of 175.

This diary is going to be a little different than others in this forum. I want to concentrate now on weight training,running (of course) and toning. I would like to tone up some loose skin on my abs and other areas of my body. I also want to add some muscle as this should help with the toning. I would also like to write about my struggles (as I am sure there will be-lol) of maintaining my weight. I know this is kind of long but it is hard to fit the last 7 months of struggles into a short post. Thank you for reading!!

 

[Janvier]

Hi Cowboy,

Your story is pretty incredible. Congrats on the amazing accomplishments you've made. Your running is inspiring, I have always wanted to be a runner, I really admire all of the runners I see when I'm driving to work. Good luck on getting to your goals- you're so close!- and good luck on your 10k!

 

[dwwise83]

wow - congrats on the weight loss, that is truly amazing! I look forward to hearing how things go!

 

[cowboy48]

Hi Cowboy,

Your story is pretty incredible. Congrats on the amazing accomplishments you've made. Your running is inspiring, I have always wanted to be a runner, I really admire all of the runners I see when I'm driving to work. Good luck on getting to your goals- you're so close!- and good luck on your 10k!

Hi Janvier,

Thanks for your kind words. When I use to drive past the runners I used to think they were NUTS-LOL. Have you tried running? If not, you should give it a go. Believe me, if I can run, anyone can.

 

[cowboy48]

wow - congrats on the weight loss, that is truly amazing! I look forward to hearing how things go!

Thanks. I am hoping I don't pass out at the finish line-lol

 

[Tigpuppy]

Well it's about time you started a journal Cowboy!!!

I can't wait to hear how your St. Patty's day run goes. Are you ready???

GOOD LUCK!

 

[cowboy48]

Well it's about time you started a journal Cowboy!!!

I can't wait to hear how your St. Patty's day run goes. Are you ready???

GOOD LUCK!

Hi Tigs,

Thank you. Yeah I figured it was about time to start one. I think I am ready. I ran a 53:20 - 10K yesterday. I don't know if that is fast or slow. I am pretty sure it is slow but it is only the second official time I ran a full 10K so I guess I have something to shoot for in my future runs. I was feeling tired yesterday too but managed to run through it. I think the weather has been wearing me down lately- too much cold weather for too long a time. Thanks for stopping by!!

 

[Janvier]

Hi Janvier,

Thanks for your kind words. When I use to drive past the runners I used to think they were NUTS-LOL. Have you tried running? If not, you should give it a go. Believe me, if I can run, anyone can.

I do run, maybe once a week, I'll be on the tredmill walking at about 4.2 while watching tv and I usually run during all commercials but I seem to not be able to run more then 5 or 6 minutes straight at a time, maybe its inconsistancy and I should be doing it more then once a week. 5 or 6 minutes is definitely progress from being sweaty and gasping after 30 seconds but I would love to be more of a 30-45 minute runner.

 

[cowboy48]

I do run, maybe once a week, I'll be on the tredmill walking at about 4.2 while watching tv and I usually run during all commercials but I seem to not be able to run more then 5 or 6 minutes straight at a time, maybe its inconsistancy and I should be doing it more then once a week. 5 or 6 minutes is definitely progress from being sweaty and gasping after 30 seconds but I would love to be more of a 30-45 minute runner.

When I first started, I couldn't run 30 seconds-lol. I ran everyday though when I first started - not for very long but everyday. It is amazing how quickly you get your wind and then you can go further. I found a pace ( a very slow pace to begin with - almost a jogging walk-lol) that I used and I found that I could continue the pace for a long time. After I ran a certain distance then I concentrated on making faster time. For me it was all about showing myself I could 'run' that distance. Once I conquered it I just ran at a faster pace the next time.

 

[cowboy48]

Good Morning,

Yesterday was my X-training day. No running. Did the elliptical on level 13 for 30 minutes at 7.5 mph. Good workout but miss running when I don't do it-lol.

Today, I run for 6K and I also have a 1 hour boot camp shortly after. Tires me out but feels good when I am done.

I have had to up my protein this last month. If I want to build muscle and tighten up some loose skin on my abs and the persistent man boobs- yes unfortunately I have had these my whole life. A good trick I have learned is for a high protein snack I mix no fat greek yogurt with some no fat vanilla yogurt ( mix the greek with a flavor the taste by itself is not great) and sprinkle on some bran buds. It is light, not that many calories and really packs a protein punch. I have been using this as my snack for the last little while.

That is the problem I have been having lately, is adding enough protein to build muscle and not adding a lot of calories as I still have some weight to lose. The yogurt seems to be working. Starting to see definition especially in my arms and shoulders and a little in my abs. I have always been strong as I grew up on a farm and lifting hay added some muscle. Now with the fat lowered you can actually see it.

That is it for today. I hope everyone has a great day!!

 

[Janvier]

Hi Cowboy,

Great job yesterday and today. I love yogurt but I'm not a fan of greek yogurt, I don't know if it's the thickness I don't like but maybe I just haven't found a flavour I like. I wish I did like it, because you're right it packs a pretty good amount of protein with no fat and not many calories. I'm happy for you and your new definition, that always makes you want to work that much harder to keep seeing more. Keep up the good work!

 

[cowboy48]

Hi Cowboy,

Great job yesterday and today. I love yogurt but I'm not a fan of greek yogurt, I don't know if it's the thickness I don't like but maybe I just haven't found a flavour I like. I wish I did like it, because you're right it packs a pretty good amount of protein with no fat and not many calories. I'm happy for you and your new definition, that always makes you want to work that much harder to keep seeing more. Keep up the good work!

Thanks!! Yeah I know what you mean about the greek yogurt but when I mixed the other yogurt in with it, it does thin down a little. I have a tendency to add one more tablespoon of regular yogurt than greek and it seems to be at least a little more palpable. Thanks for stopping by!

 

[cowboy48]

Good Wednesday Morning,

Yesterday just about did me in. I ran the 6 KM then headed to Boot Camp. The instructors had us doing supersets-OMG. I just figured out I am too old for supersets-lol. I managed to power through them though. Felt good when I was done. Eating was good yesterday about 1400 calories or so. Probably a little low but that is pretty normal for me.

Today is my rest day- thank goodness. I have been pushing pretty hard as my run is this Sunday and I want to do well. It isn't a race but I am looking at it that way- more of a personal race. Since this is my first official run I want to do well for myself. Prove to my former fat self that I am able to do this.

That is it for today. I hope everyone has a great Wednesday!!

 

[shawnnam]

You are a beast! I wish I could run 6KM, I would probably DIE. I suck at long distance endurance running, I am so happy when I can get to 2 miles without stopping lol

Youre doing awesome!

 

[cowboy48]

You are a beast! I wish I could run 6KM, I would probably DIE. I suck at long distance endurance running, I am so happy when I can get to 2 miles without stopping lol

Youre doing awesome!

Thanks! It is funny- I ran the 6K on an inside track- it was a hard run. Couldn't wait until the end but when I run my 10K outside feels like I could run another 5 K afterwards- must be the fresh air and scenery that takes my mind off the pain-lol. Thanks for stopping by!

 

[shawnnam]

Thanks! It is funny- I ran the 6K on an inside track- it was a hard run. Couldn't wait until the end but when I run my 10K outside feels like I could run another 5 K afterwards- must be the fresh air and scenery that takes my mind off the pain-lol. Thanks for stopping by!

Lol wHEN I first started working out I ran outside... when I was 171 I would run like 4 seconds and have to walk... then run 4 more seconds lol... it was BAD, 2 miles is a huge accomplishment for me. I always see people on here running everyday for miles and miles and I am so envious! I am an elliptical person myself, mainly because I am embarrassed to run on the treadmill next to the people that run like an hour straight on like 7 mph

 

[cowboy48]

Lol wHEN I first started working out I ran outside... when I was 171 I would run like 4 seconds and have to walk... then run 4 more seconds lol... it was BAD, 2 miles is a huge accomplishment for me. I always see people on here running everyday for miles and miles and I am so envious! I am an elliptical person myself, mainly because I am embarrassed to run on the treadmill next to the people that run like an hour straight on like 7 mph

Yeah, I started the same way - driveway to driveway then stop and rest. Now I am running for an hour. It doesn't take long to build up the stamina. Don't feel intimidated by the others - they had to start there too. Running is great for cardio and keeps the weight from creeping back on. I do the elliptical on one of my off running days. I like it as well but running is where my heart is.

 

[Janvier]

Amazing workout yesterday Cowboy! You're clearly not too old for supersets when you're running 6KM and then powering through your boot camp!! That's pretty amazing!! Wheres the credit? I would of been laying on the floor lol.

Enjoy your rest day, Sunday is right around the corner, you must be getting pumped. Have a good Wednesday!

 

[cowboy48]

Amazing workout yesterday Cowboy! You're clearly not too old for supersets when you're running 6KM and then powering through your boot camp!! That's pretty amazing!! Wheres the credit? I would of been laying on the floor lol.

Enjoy your rest day, Sunday is right around the corner, you must be getting pumped. Have a good Wednesday!

Thanks! To tell the truth I was laying on the floor after it was over telling myself I was too old for this-LOL. I am getting pumped about my run. I have never done one of these before.

 

[cowboy48]

Not much to report today. Ate about 1500 calories yesterday. It was my rest day so My Fitness Pal told me I overate-lol. Not too worried about that since I had no exercise to counteract the extra few calories.

Today I am running my 5K tempo run. Looking forward to it. Never thought I would look forward to running or exercise of any kind but I can see what the exercise is doing for me.

I am losing quite a bit slower now than when I started but I guess I got to expect that since I am very close to my goal. I still lose about 1 pound a week and my eating is very good. I don't have a tendency to 'pig out'. I have tried something like a french fry or two but all the grease doesn't sit well with me anymore. Hopefully that stays with me-lol. So my diet is pretty clean all the time.

I do have one indulgence and that is Chapman's Caramel Chocolate Chunk Frozen Yogurt. I have been using it for my treat since Day 1. It only has 160 calories and 2.5g Fat per 1/2 cup serving. I should own shares in the company though considering how many containers I have eaten over the last 7 -1/2 months. Other than that my eating has lots of vegetables and fruits- normal 'diet food'. Like I said I could eat the same thing day after day, week after week, as long as it helps with my weight loss and I like it. Drives my wife crazy-lol.

Run is on Sunday. I have to pick up my runners pack- don't know what is in that- I do know you get a T-Shirt but don't know what else is in it. Run is in our river valley- it is really pretty down there and it helps to keep you mind off the huffing and puffing.

That is it for today. Have a Happy Thursday!!