Synapse's Transformation Blog

2008-12-15T00:17:00.002-06:00

Wow, it's been almost a year since I last posted. Anyways, lots has happened, I will post again on the 15th. In the meantime-Total Ego shot!

Soaring along

2008-03-03T15:46:00.002-06:00

Update March 3, 2008.

Well, after a bout with a nasty stomach flu, I weighed myself today and came in at 215lbs. Not necessarily a healthy way to lose weight, but I'll take it. I'm also down to a size 34 pant now...haven't worn a size 34 since...well...uhh..junior high I think.

On Feb 9 I competed in the Great Grain relay and posted a decent 3min45s half-mile. On the treadmill I can do 4 minutes at 8.4mph. I also did the furthest long run I have ever done last Sunday- 12miles from the duck pond in Assiniboine Park down the river to the Forks and back.

My biggest problem now is all this loose skin I have to tighten up. Gonna take another 6 months to a year to get rid of that, possibly.

Mission Accomplished! Kind of

2008-01-16T15:49:00.000-06:00

In the immortal words of Dubya, Mission Accomplished!!! And by mission accomplished I mean that combat operations have ceased. And by that I mean...awww hell...not quite.

The bulk of the battle is over though. I went to see the doctor on the 15th of January and I weighed in at 236Lbs. Had all my bloodwork done and will post the results of that as soon as it comes back. The doc actually said I am physically fit!!!

I can now run the half mile tempo in under 4 minutes at 7.6 Miles Per Hour, and can complete a 10K run in under an hour!

26 more pounds to go to a target of 210 by end of March!!!

Update November 26, 2007

2007-11-26T19:42:00.000-06:00

Alright, post time again. I haven't posted that often cause I've been well, lazy. However the challenge is on now. I'm in a race to 220 with Trev. We're within 5 pounds of each other and this should give me motivation to bust ass through the last 28 pounds.

Well, I've been working out now for over two years, and I've gone from this bloated sack

To this:

In my journey I've dropped from around 400 pounds to 248lbs, changed from having an absolutely horrible diet to eating unbelievably healthy, having a bodyfat of a staggering 41% down to 13%, not being able to run a block to running 10+K and training for the half marathon.

I've met alot of great friends along the way- Vic, Melissa, Myrna, Kaye, Eric, Natalie, MJ, Trevor, Anthony and Coralee (congrats btw), Gord, the 2 Jims, Frank, Bryce, Janine, the 2 Daves....they have been there training along side me whether its strength training, running or hockey. I thank each an everyone of you!!

And to my parents, Curt, John, Chris, Dallas, Kev, Jim, Tammy, Jason, Lisa, Dave and Elaine (congrats again), Tammy, Jen and everyone else that has to put up with me drone on and one about exercises and diet I thank you all for believing in me and being concerned for my health! Without you guys I wouldn't have been able to do this!!

Here I am talking like it's "Mission Accomplished", and I still have a ways to go. The goals are set out as follows:

December 14 - <245lbs, 12% body fat- Trainer weigh in
December 31 - <240lbs
January 14 - <235lbs 11% body fat - Trainer weigh in
January 31 - <230lbs
February 14 - <225lbs 10% body fat - Trainer weigh in
February 29 - <220lbs
May 31, 2007 - 200lbs

I'll update the blog on those key days, and by summer, the plan is to run the half marathon and have abs!! Til December 14th then!!

Update September 21, 2007

2007-09-21T14:18:00.000-05:00

Well, August came and went pretty damn quick and i didn't quite hit my target weight of 260. But as of September 20th, 2007 I am sitting at 266lbs, so 6 lbs off isn't so bad.

This is the big weekend coming up. It's the CN Tracks of glory 10KM run. I've been asked a few times what my goals are for the run. Quite simply, to cross the finish line. I will use the time on this run to benchmark my long distance running from now on. I'm super anxious about this one. This run is to cement the fact that I did the run, and to show that all the work I've been doing is worth it.

Now to get here, I've been doing some hardcore running training and have been operating with a few injuries, mostly in the knees. Apparently they don't like heavy weight being pounded on them....who knew?

My usual routine these days is at the gym at 6AM mon-fri for strength training and light cardio, Tuesdays are hill repeats at garbage hill, Thursdays are half mile tempo runs at the park, and Sunday mornings are the 10-15KM long runs from Misery down Wellington cres to the duckpond in the park and back.

Anywho, I'll post again Monday and have pics up from the run on Sunday morning!

Transformation Update: July 2007

2007-07-09T13:35:00.000-05:00

Well, it's been a while! It's been slow going for the last little while but I have finally hit 277!!! Goal is to hit 260 by end of August! I'm now running 2 miles a day, still lifting weights, playing floor hockey every Monday, Wednesday and Friday morning, hill running on Tuesday nights and am slowly training for the marathon next year!

Here's the pics noting changes over two years!

This one is from July 2005!

This one is from June 2007!!! HUGE CHANGE!!!

Update

2007-04-23T19:39:00.000-05:00

Holy Crap I haven't blogged on here for a year??!!?!? Seriously?? Double You Tee Eff.

Ok...so my weight has been sticking around 300...stubborn fat..either that or i lost my anger and poof. But now back on track. Plus, I finally reconnected with my cousin in England after 21 years! And she's gonna come visit in August ish! So...we are both on a mission to lose weight for the trip! I'm Excited! So the goal date for me is August 1st to lose 32 pounds, and December 31st to be down to 242lbs

Keep checkin in!

BIG NEWS

2006-04-04T03:20:00.000-05:00

So....weighed myself at the gym today!!!!! UNDER 300!!!!

Im between 280 and 290 now!!!!

Versus Year Ago

2006-03-23T11:11:00.000-06:00

So Work has been a little nutbar running two stores....

But here is a good comparison on how far I've come. A picture from Mar 2005!! versus one back in January!!N E How...blog soon

Synapse's Transformation Blog

2006-03-06T01:33:00.000-06:00

Synapse's Transformation Blog
Alright..so a few changes....

Went to the doc's for a physical...besides the weight issue, everything is alright.
Have changed up the workout a little again..no longer use the ab machine...do the following circuit twice instead
-20 crunches straight, right and left sides
-20 leg lifts
-front and side bridges, holding for 20 second

as well, ive added Cellmass to my supplements intake...we'll see what results that brings in a couple weeks

Synapse's Transformation Blog

2006-02-19T10:44:00.000-06:00

Transformation Weeks 5 and 6

Well...been a bit of a rough couple weeks...tore my trap and was unable to go to the gym for a week....
Was my daughters 3rd birthday party yesterday...awesome!!!

Gonna restart the five week transformation, gonna see if I can convince some others to try it with me....

Here we go again!!!

Synapse's Transformation Blog

2006-01-31T19:14:00.000-06:00

Transformation Week 4

This week is a big week for changes.
Diet has been completely changed. I am always eating at least 4-5 times a day!! Protein shakes rock!

Weight is down to 325lbs!!!!!!
Muscle definition is starting to show a lot on the arms and shoulders. Body fat must be dropping by now!!
I'm also up to 50lbs on the dumbell press and 40 on the flys and arm curls. This week I am adding leg excercises! I also switched my cardio from beginning of workout to end, seems to keep my heart rate higher.

Got a banquet to go to tomorrow for Chinese New Year! Awesome food there.....crap thats gotta be cheat day i guess!

...and the battle rages on....

Synapse's Transformation Blog

2006-01-23T00:47:00.000-06:00

Transformation End Week 3

The week has ended on quite a high note!
A number of milestones (not quite quantifiable, but definitely noticeable) have happened this week--

Funny thing happened on the treadmill......
Was doing my running/walking conditioning and something seemed....off.....I was swinging my arms at my sides....and they weren't bowing out over my handles..makes a big difference to the stride and balance....as well invested in some decent new crosstrainers....WOW...improved my running to walk ratio to 5:3..i can now jog for 5 minutes and then walk 3...not worried about tripping in the old P.O.S. runner....

All weights have increased to 40 lbs and am continually changing routines so I don't plateau.
Diet has turned around immensely....eating pretty damn clean...ok..so there is an occasional lapse..gotta go shopping again!

Weight loss has halted...more fat loss now and lean muscle increase.

K...will update again next week!

Synapse's Transformation Blog

2006-01-16T00:02:00.000-06:00

End of Week Two
So week two has come to a close. I have actually gained some weight from muscle growth but lost more body fat.
Have done a full week of Hydroxycut, tomorrow starts 2 pills per dose.
My pant size is now down to at least a 44, gotta buy smaller jeans, dress pants and belt!
Diet has improved, have gone shopping, and have been eating cleaner, at least 4 times per day now. Planning meals out for the week helps as well!

Going to alter my workouts this week to see what kind of impact circuit training will have.

Thats about it till next week

Synapse's Transformation Blog

2006-01-11T00:26:00.000-06:00

Transformation Week2

I am now in week 2 of the transformation challenge. I've managed to drop my overall weight from 334 to 332.
Cardio intensity has increased, and I am now starting my running training. Am doing 30 minutes on the treadmill, doing 3 minute walking, 1 minute intervals. Everyday I'm lowering my walking interval by 10 seconds, and increasing the running interval by 10 seconds.

Still doing the 300 crunches. Weights have increased overall for upper body dumbells from 20 pounds to 40. Intensity and duration have also increased.

Diet is still a bit of a sore point, as I have not been able to go grocery shopping. Its not bad, but not great. Started taking the American blend of Hydroxcut to assist in the fat burning.

Goals for this week are:
1) weight 330lbs
2) better sleep!
3) do some grocery shopping

Good luck and keep up the hard work!

2006-01-07T23:03:00.000-06:00

Heh, funny thought....
why does it seem that working out is so negative?
we train our muscles to "failure" and we the more we lose the better......

Transformation Day 1

2006-01-02T22:53:00.000-06:00

Transformation day 1
Today is day one of the five week journey for me. Since D-day back in October, I have been hitting the gym, and making some considerable strides in my weight loss. I used to weigh a scale-breaking 370 pounds, had a BMI off the chart, and was at risk for heart disease, a stroke or a heart attack.
I packed on the weight after quitting smoking in July 2004. I was sluggish and didn't want to do anything. A year and a half later, my wife decides to call it quits on our relationship. I turned to the gym to get my health and life. Since that point I have lost 36 pounds and 4 inches off my waist.

As quick as this may seem to lose all that weight, I changed my diet, cut out pop and carbonated beverages (except the occasional beer), changed my eating habits from one meal a day to minimum 3, count calories to ensure i'm running about 500 calories under what my TDEE is.

This is a picture of me back in July. Note my neck and chin seem to be as one.

Here is a current pic, with my jaw line becoming more defined.

My current workout plan is:
30 Minutes on a elliptical, keeping the heart rate between 123 and 145bpm
30 Minutes on the tread mill, heart rate kept at 123bpm, speed of 3.5mph, and an incline of 1.5%
300 Crunches a day (100 front, 100 on each side for the obliques) starting with 190lbs, and dropping 20lbs each successive 20 rep set
60 Back extensions and side extensions
Weights which I rotate between Shoulders and Back, Chest and Legs, Biceps and Triceps.
Once a week I do strictly a cardio day with minimum hour cardio

My diet has been mainly Subway club footlongs or salads, as it was the holidays and I was just getting settled into a new place.
Now I will be adding a variety of veggies, walnuts, no-fat cottage cheese, lean turkey breast, fish, and various other foods.

I'm taking the Transformation Challenge from Men's Health (www.menshealth.com/transform) to get all parts of my life back on track. So I will post a new pic each week to the end of the challenge. I'll also put what milestones and acheivments I hit along the way. After that I will make a short post once a week, and then a full post with Weight, acheivements, and any tips at the end of each month.

At the end of June, I'll do a six month post, and see if I hit my goals:
Lose 48 pounds, assuming I can do 2lbs per week (not unreasonable)
Start Weight is: 334 Goal Weight 286
As well, I plan to complete the Half Manitoba Marathon in June--lofty goal I know, but I may not run it all, but I WILL cross the finish line.

And by November.....my goal is to have my Body Fat in the single digits, or at least the lower teens, and weigh in at a trim 240 pounds. I WILL DO IT!!!!

Cheers for now! And good luck to everyone who wants to join me in this journey of transformation!

-Synapse