I’ll return to regular posts in 2013 about my weight loss journey. I hope you all have a magical & happy new year. Hang in there. If I can do this, anybody can.

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Here’s what I’ve learned about protein. Whey protein is best in the morning and after workouts to give your body the muscle building fuel it needs fast. It digests quickly. I think of it as a “rapid delivery” protein. Casein is more of a “time release” protein. It’s better for the long times between meals. A good example is overnight. Lastly, you’ll see some soy protein in my diary. Soy is a middle of the road protein. What I mean by that is that it has a faster digestion time than casein based protein and a slower digestion time than a whey protein. Confused yet? Don’t worry I was too.

I try to look for protein that will give me a high protein/low calorie count. GNC Amp 60 proteins are great for this. It’s a whey based protein that will give you 60 grams of protein for around 280 calories. You can cut the serving size down to a single scoop for 20 grams of protein and 93 calories. If you are looking for a casein protein, just check the prices and the labels. A GNC rep once told me “Casein is casein. I also buy what’s on sale.” I decided if it was good enough for the buff guy in the story, it would be good enough for me too.

This weight loss stuff is hard but hang in there. If I can do this, anybody can.

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Here is what you’ll need

Gnc Pro Performance – Amplified Wheybolic Extreme 60 Vanilla, 1 Scoop

Splenda – Brown Sugar Blend, 1 packed tsp.

Oregon Chai – Sugar-Free Original Chai Tea Latte Concentrate, 1/2 cup

Mix the above with a hand full of ice and 8-12 oz of water or milk (Just remember that milk will add to the overall calories).

Keep it up. You can do this! If I can do this, anybody can.

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Since I’ve started this grand adventure I have missed only 2 workouts. Both were due to illness. Each time I picked myself up and jumped back on the workout wagon. I’ve learned to forgive myself and accept that life gets in the way sometimes.

Things happen that can knock us out of a perfectly good routine. The trick is to bounce back. Ya know, adapt and overcome. Schedule a makeup workout or just fall back into a workout routine. Create a new schedule. Just keep moving more and eating less.

If I can do this anybody can.

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Here’s what you’ll need.

Vanilla Protein Shake Powder (Any vanilla will do. Some folks like sweet cream, creamy vanilla, vanilla ice cream or just plain vanilla. I’ve tried them all with this shake and they all work.) Mix it as directed with ice and milk or water and add the following.

1 Table spoon of Brown Sugar Blend Splenda

½ Table spoon of cinnamon

There you have it, simple and yummy. It’s great pre or post workout or first thing in the morning.

Hang in there. If I can do this anybody can.

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I used to really hate the treadmill and my cardio workout in general.  With time and an increasing fitness level I have grown fond of the treadmill. Now understand, I’m not in marathon or even 5k condition but I am in a better place than when I started.

In the beginning a walking pace of 3.4MPH at an incline of 4 degrees was enough to hit my high end target heart rate within 2 minutes. It was exhausting and frustrating. I knew I should be in better shape and to be honest I was more than a little embarrassed. Thankfully, I stuck with it and saw a little improvement each time I stepped on the treadmill.

I’m currently jogging at 5MPH and an incline of 1 degree for 25-30 minutes. I do this on my lower body days. On upper body days I pick up the pace a bit and jog at 6.2MPH and an incline of 2 degrees for 2 minutes and drop the speed to 3.5MPH for a minute to recover. I do 7 sets of this.

The bottom line is this. Getting in shape and losing weight takes a commitment. Once that’s made, the hardest part is over. Keep your end goals in mind. Keep it up.  You will see gradual improvement.

If I can do this, anybody can.

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I may have been a little grump today but it wasn’t due to a lack of or too much food. The holiday season is officially on us. Have a plan, move more and eat less. If I can do this, anybody can.

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I’ve decided the best way to handle this holiday is like every other day. All my loved ones know the path I’m on and are very supportive. No one will be offended if I pass on the pumpkin pie or the dinner rolls. I’ll have some turkey and some green veggies and log everything in my food journal. I’ll keep my calorie count in the 1800 range and enjoy my time my loved ones.

This can be a difficult time of the year for those on the weight loss/ fitness path but having a plan and sticking to it will help.

If I can do this, anybody can.

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Back then I often referred to myself as a robust young man. The truth is I was a very obese man with a sedentary lifestyle spiraling towards a future of diabetes and heart disease.

Things change. My diet changed. My activity level changed. I changed.

Today I had my BodPod evaluation, just like I do every month on or near the 17^th. From my first BodPod on 3-17-2012 to today I have lost 101lbs.

I’ve gone from this guy…                … to this guy.

And I’m still going. If I can do this, anybody can.

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