• Current Stats

    Height: 6' 2"
    Weight: 296.2 lbs
    Total Lost: 93.2 lbs
    Body Fat%: 36%
    Total Fat Lost: 104 lbs

    Hat Size: 8
    Jeans: 40x32
    T-Shirt XXL

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Weekly Check In that hasn’t happened in a Month

If slow and steady wins the race, I can feel the medal around my neck already.

In the last month or so I have been losing about a pound or so a week.  It isn’t glamorous or amazing, but it is finally adding up.  I finally broke the 80 lb mark at a total lose of 80.6 pounds since April.  I have lost 92.1 pounds of fat in the same time frame.

As long as things keep moving in the right direction, I am ok with a bit of a slow pace.  The cool thing is, I am on pace to lose 100 pounds by the one year mark of starting the 4 Hour Body plan.  That is my intermediate goal for the next couple months to keep me on track.  I am also looking forward to getting under 300 lbs in the next couple weeks.  I have just under 9 pounds to go, so hopefully I can make that happen in Feb. or March.


New Years Resolutions

I have always hated New Years Resolutions.  Last year, I resolved to take up all the stuff other people gave up for resolutions.  Like most other resolutions, I didn’t do it.

This year will be a little different.  I am setting up resolutions more like milestones than drop dead goals.  I want to look at these every morning and remind myself what direction I need to be moving that day, week, month.

Like good goals, they have to be a stretch, but they should be attainable too.  If by Feb. I am already discouraged, I won’t keep trying.  They also have to be measurable.  If I just say, get in shape, how do I know if I am making any progress.  Am I 10% there or 90% there.

I have been working on these for a couple weeks and they might even change in a couple months.  I started out a little more aggressive, but I realized I needed to be more realistic and be willing to work to a goal and then pass it up if I can, instead of looking at something in the distance all year.

So here they are:

Physical –
1. Run a whole 5K – I ran the Jingle Bell Dash, but had to walk a couple chunks of it.  I want to run the whole thing and get to the point I can start working on improving my time.  These are the races that I want to run this year, if not more.

1. St. Patrick’s Day Dash – March 17th – 6K
2. Beat the Bridge – May 20th – 8K
3. Furry 5K – June
4. Jingle Bell Dash – Dec

2. Do 100 Push Ups – I have always wanted to be able to peel off a bunch of push ups, but this will focus my upper body strength workouts.
3. Lose 70 more lbs of fat – I hope to do more, but I think that if I have a whole year on the diet, this should be a good number.
4. Ride my bike 20 miles – With less weight and better cardio health, I am hoping that this is an easy goal that I can use to build on.

Charity –

1. Raise $1000 for Parkinsons Charity – My dad has Parkinsons and the money for research and treatment is lagging way behind some other diseases.  I wanted to find a way to help and set an amount that would require me to do something other than write a check.  I just need to get all of my friends and family to write smaller checks.  With any luck, I will make a $1000 look easy, but it is going to be a lot of work.

Work and Inter-personal –

1. Focus – I am a little ADD sometimes.  I need to put the clamps down on my flipping between things and try to work on something until it is finished, then move on to the next thing.
2. Listen – As a manager, friend, and caring person, I need to listen first.  Often I am to quick to talk and don’t give others a chance.
3. Be Positive First
4. Learn to tie a Bow Tie and wear one this year.

That’s my list.  It is going up in my bathroom and in my office.  I hope to check off most of them, but even just keeping them in the front of mind everyday will make them worthwhile.

Now a challenge for everyone else.  Decide on something that you want to share.  Post it here, put it on Facebook, Tweet it, whatever you prefer, just make yourself accountable to try.  Make it something that is specific and will make your year better than 2011.  Good luck!

2011 Year in Review

Wow, what a year!  I know when you look back at almost any year, you can have that thought.  So much happens in a year, it is almost hard to look back on them as a whole and try to digest them.  As I flipped through the calendar of 2011, I saw so many different kinds of things that brought to mind parts of the year gone by.  If you are reading this, you know that the major one is my diet.  It is the major theme of 2011 in my life and it has been interesting how it has influenced so many other parts of my life.  There are so many other great things that happened this year that I am glad I went back and remembered.


In 2011 I visited Chicago twice, London, Omaha twice, Orlando, LA – Burbank -OC 5 times, Portland, Bremerhaven, Germany, San Jose, San Juan, PR, St. Thomas, St. Kitts, Aruba, Curacao, and Santa Rosa.  Most for business, but some with Sabrina and for fun.


I stopped going to Embry-Riddle this year.  I just couldn’t see continuing to spend money on a bad education.  I decided that I needed to put in some hard work and get into the UW.  Hopefully that will pay off in 2012 and I will be a Husky by Spring Qtr.  I was still taking classes in 2011, just at North Seattle CC.


To my surprise, I started running this year… and I liked it.  Most of my life I have tried to avoid walking, let alone run.  I am still working my way into being a runner, but so far I think it will be something I can stick with.  I tried kettle bell this year and I just didn’t stick with it, but I am hoping to get some kind of weight training started.  Even if it is just push ups, I think it will make a big difference.


Started 4 Hour Body in April and I am still doing it 1/1/12, that should say it all.  After a week back from the holiday in California, I am back to my lowest numbers of the year.  I finished up at 315 pounds so I lost almost 75 pounds since April.  My fat loss has been even better, almost 85 pounds.

The other great part of the diet was the number of people that have found success or at least hope on the diet.  This has been a huge motivation for me.  Not only is it nice to have other people on the diet, but it keeps me honest and accountable.  Whenever someone tells me they started the program because they read my blog or facebook posts, it reminds me I have to keep this up for them too.

Here’s to 2011, it was great, now lets make sure 2012 is even better!

If I run fast enough, my fat can’t keep up

So if you are a friend of mine on Facebook, you will know that Sabrina and I started running a couple weeks ago and we are still on the Couch to 5K program.  Running has been a lot better than I thought it would be.  In the past, I didn’t even like to walk, but running really makes me feel better, when it is done.  While I do it, I question my choices and wonder what I was thinking, kind of like the first week of my diet.  Each step of the program makes me stretch to a place that I never thought I would be able to get too.  It has been a good experience just for that object lesson.

If I stretch, I can make it.  If I don’t try to stretch, I will never make it.

Now I just have to keep that in the front of my mind.  For whatever reason, it is so easy to forget.

Before I put up my status for the week, I wanted to recommend the last two books that I read.

1: The Sportsman by Dhani Jones – If you loved his Travel Channel show, Dhani Tackles the Globe, it is a must.  If you like sports, travel or just learning some valuable lessons about interacting with other cultures and people, this is a great book.  Dhani is a great writer and he has a lot to say about expanding your vision of the world, which is something I am a huge fan of.

2. The Nerdist Way by Chris Hardwick – This is a book for game nerds on how to improve their lives.  I am still reading it, but it has given me some great ideas on ways to look at work, school and life differently.  Nerds are a different kind of people and we have to look at things a little differently.  It seems to fit in with the almost self-help theme I am building now.

I never thought I would read self-help books and in some ways I am not sure if they are really self-help books, but if they do empower a change, they help. (Special note: If I ever read a Dr. Phil book, someone please kill me!)

Status Report:


329lbs  42.1% Body Fat
60.4 Pounds Lost  72.2 lbs of Fat Lost
42.2 BMI < New stat that I am tracking. PS – says I am OBESE.  Someday I hope to be fat.


324.8lbs  41.8% Body Fat
64.6 Pounds Lost  74.9lbs of Fat Lost
41.7 BMI


323.4lbs  41.4% Body Fat
66.0 Pounds Lost  76.8 lbs of Fat Lost
41.5 BMI

A couple good weeks, but I got keep it going.  Hopefully with more blogging goodness.

The rings fly off

You can chalk this up to the “why am I losing weight there” file.  My wedding ring flew off my hand today at work.

Why am I losing weight in my hands?  Of all the places, that is one of the last ones I would worry about.

I was a bad boy

Last weekend I headed off to Chicago for the Winshuttle User Group meeting.  The trip is always a great time.  I get to see work friends that live in other parts of the country.  So there is a lot of work talk, but it is normally over a glass of wine or a couple beers.  There is also some great food and since it was Chicago this year, it was really good!

I started out going to Chicago on a cheat day, so I made the most of it.  I ate breakfast with Sabrina and then headed to the airport where I had two lunches.  When I was on the plane, I got upgraded to first class, so they gave me a lunch too, so there is 3 lunches.  I had promised my team a pizza dinner when we got to Chicago, so we headed off to Giordano’s.  Deep dish pizza, just isn’t for me.  It is so heavy and most of the Chicago pizza has no real flavor in the crust.  Everyone else tried it out, but I got a thin crust pizza.  The crust still wasn’t that great, but it was heavy.  I was so stuffed, it took me until about 4am to fall asleep.  For the rest of the time in Chicago, I kept up with protein for Breakfast, but I got a little off the rails at other meals.  Monday we had Chicago hot dogs for lunch and I didn’t pass it up.  The rest of the time I tried to be good, but I didn’t do a very good job.

Now the good news.  Once I got home Wednesday night, I got back on board and spent the next couple days trying to burn off all of my misdeeds.  I got back down to only 2 pounds more than last week, so I lost about 6 pounds in 2 1/2 days.

This week I am going to be really good and try to take off 6 to 8 pounds.

Why I am bad at blogging

If you wonder what is up with my blogging, you aren’t alone.  My wife tells me I need to write more often and I would like to, but lately between full time work and full time school, the last thing I want to do is write for fun.

Since I am flying to Chicago and I can’t do much homework, I will try to update the blog with everything that has been going on with me and the diet.

First a status update:  I weighed in this morning and I am now 326.2 pounds.  In the last couple weeks I had gained a little and then lost most of it last week.  This week was a pretty good week and I lost 4.4 pounds.  My fat percentage is down too and I actually lost more fat than over all weight.  It is a weird thing to see, especially since I am not working out at all.

This brings up an interesting point, I have lost 63.2 pounds of weight and 73.3 pounds of fat and didn’t do any kind of exercise.  This is both a great sign of how well the Slow Carb diet works, but it is also the one thing I really need to work on.  Unfortunately, like blogging, I don’t have much time for working out.  My only hope is that I can start getting up earlier and do 20 or 30 minutes before I get ready for work.

While I was sitting on the airplane and reading the Alaska Airlines magazine, I realized one of the major reasons I want to lose weight is because I want to be more active.  They had all these great pictures of people hiking and biking around the Pacific Northwest and California.  I want to be one of those people.  Losing  weight is great, but if it doesn’t lead to anything, than why bother.  I could be a fat slug, but why bather being a thinner slug.  I got to get out and move more.

Now that I have less ass to drag around, it should be a lot easier.

Next up is a little gross, so I will put a cut in.  Don’t click the more unless you want to read about bathroom things.

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