3rd day 5th Nov ( 910 cals)

3 Chappathi 210
1 egg 10

2 Orange 100

3 chappathi 210
avial (vegetables) 60


1 egg 10

orange 2 100

1 apple 80
cake 100 cals
muesli 40

2nd day (1107cals) 4th Nov

Wheat porridge in hot water : 120


1 bowl vegetables : 40 cals


3 chapathis : 210
curry : 30
1pc fish fry : 60
1 egg


1 chappathi : 70
i small piece cake : 150

1 bowl fish : 120 cal
raisin 10: 30
peanuts : 60
1 egg : 17
1 bread : 50
1/2 : 120
muesli : 80 cals

28days plan 3rd Nov (1day 1150 calories)

Dec25 target is looking large.
Time to buck up and do something

As I promised Vimal I am going to follow his diet for the next 28 days...

I am going to do whatver he is asking me to do.

Today was the first day
280
3 wheat dosa 180
1 robust 100

310
i cup sprount and vegetables 50
3 chappathis and curry 260


1 chappathy 70

evebing 460
3 wheat rusk 50
1 orange 50
1 cup corn 130
1 piece fied fish 150
1/2 cup 80

counting calories

Being a calorie counter , always invites lot of flak from the crowd.
Well u should be doing some thing different from others if you want to achieve something.

I am into 10the day of my personal training
I have to be true to myself i was not 100% controll on the food intake.
I am gonna change that.......
I am gonna cpount calories now... daily..

So what i had today

morning ( 340 )
2 small bananas 60
1 cup wheat puttu 200
1 robust medium 60
1/2 cup milk tea 20


snack (50)
1/2 cup corn 50


lunch (260)
3 chappatis 180
1 egg 50
1 cup vegetables 30


evening snack ( 250)
2 chappatis lil milk 130
3 biscuits 70
1/2 cup corn 50



total 900

Dinner 300 calories max...

Joined Fitness One

After contemplating the idea for sometime , of having your own GYM at home i decided that its better of joining a nearby GYM.
I zeroed in on Fitness one and took an yearly plan.
These guys looks professional..
I have a personal trainer named Vimal ( Junior Kerala Runner up) who is a pretty knowledgeable person.

Its been a week now (Joined on Sept 17th )
So far two PT sessions are over .
Weights are on alternate days with cardio . Cardio only in between.
They say you have to Do cardio after weight training. Mostly you wont be able to do weights after cardio :-0
Did some googling came to know that the primary source for energy in body is Glycogen(glucose) which we get from carbs. Now Fat is only the secondary source.
So for Body to burn fat u need to use up all the glucose.
Fat reduction works wiht a combination of Eating and workouts

Success mantras

I practiced when I felt like it. And also when I didn't!"

"If a man is called to be a street sweeper, he should sweep streets just as Michelangelo painted, or Beethoven composed music, or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, here lived a great street sweeper who did his job well."
martin luther king

A good mentor is priceless

Bunch Of Beginnings !! Never

Some one once told
"Most men are a bunch of beginnings"

After the roller coaster run in the initial 3 months the activity had taken a back seat for me.
The number of blogs I posted is the clear indication of the activity levels. May and June were the most intense.
July August and Septemeber very low in activity
Result ::: I gained 2 Kgs in last two and a half months..
Time to buckle up and start the activity again ....
Joining fitness one today .... ( )

sarath

• ► August (1)

• ► July (3)

• ► June (7)

• ► May (13)

► April (5)

My Journey 27-April to Jul27 13 weeks

Never knew that self discovery is such an amazing experience.
Doing things which were impossible earlier.
The saying is so true ' We become what we think about' .
'Our thoughts today will decide what we become few years from now'.

In three months i have come down from 91.5 to 83.5 ie 8 kgs.
Now last 4 weeks i was't doing much . U know why i haven't reset my goal.
That's very very important.

I am much wiser and knowledgeable than i was 3 months back and still learning.


MY Journey 27th April to 27 July (2011)
Target : 75 kgs Body fat 15%
Result: 83.5 Kgs (?)

Keralathile Bhakshana Shalakal

Weight reduction does not hinder my love for foods...

If you are starving while reducing weight then you are not doing right..

i got this list from a blog http://malabar-express.blogspot.com/

https://spreadsheets.google.com/spreadsheet/pub?hl=en_US&hl=en_US&key=0AvmRTnKQbNGYdEMxZ1lmV244UnRpVGZ2dUllb25tWUE&output=html

Thanks for the list..

Chance encounter with SELVA

The Weekend in Coimbatore was simply amazing.
The chance encounter with Selva added more fervor into this trip.
I met him on Sunday morning in Temple GYM. A simple ,down to earth (that's a commonality i find in successful people) business man.

This 5 feet 5 inches man reduced his weight from 84 Kgs to 55 in a span of one year.
We had an enduring chat for few minutes and you could make out why some people achieve so much. He was talking about running , running and running.
When he started he used to run 2.5 Km in 30 Minutes which he made to 15 Km in 90 mins.
In weekends he is to run 3 hours continuously. He would take notes on a daily basis on his progress.
Thanks Selva for making me realize how much i could go further.
How much discipline i need to bring in to get to my ultimate goal (75 Kgs).
Success will elicit a price from you , are you willing to pay it ?

Resurgence: Revitalize Refocus and March ON (71 days)

It's been seventy One days since I started my journey to better health.

Achievements
I am 7.5 Kgs lighter (ie lost 105.63 Gms per day)
I can jog 45 minutes continuously ( when i started i could'not run more than 7 minutes)

I believe its important to pause a while and take a look at the road ahead because sometimes achievements makes us complacent.
I felt i was going towards complacency in the last couple of weeks.
I started this to loose weight and keep it off for a lifetime.
It's pretty easy to do that if you

Now its time to refocus on July
I am on Intensive mode again starting today for two weeks ( ie 6th July to
ie 2 meals (bkfst and dinner ) replaced by positrim.
Total intake of calories restricted to 1200

Plateu Hit ? (+100Gms)

First time in last 2 months I have actually gained .
I think this is not really a plateau. Just that i need to refocus and work on My goals.
Sometime success tends to derail from your ultimate goal.

Action time.

40 Minutes run everyday
Night Positrim
Weights on alternative days.

been a bit lackadaisical on calorie intake. (tighten Up that)

POSITRIM PHASE 2 : 8th WEEK RESULTS (-100gms)

Last week running was extremely good everyday hitting 30 minutes.
But Positrim drinking was very less. 3 PACKETS CONSUMED IN THE WHOLE WEEK.

but i am still in weight loose mode (truly maintenance is going on)

The biggest problem for weight lose seekers is maintaining it. 90% gain it back within a small timeframe. POSITRIM is great way to get trim and keep yourself trim.
thanks to My nutritionist for recommending this.

Refining the Goal (tackling the problem)

“If you focus on results, you will never change. If you focus on change, you will get results.” ~Jack Dixon

We should be flexible to make changes as we learn more.
So here I am after learning a lot about body fat and lean body mass i am going to refine my goal.
when I started target was 75 kgs. I am not making any changes to that i am just going to add a body fat % value to that.
Current body fat = 25.7% (BIA)
Current lean body mass = 63.17 kgs ( 85 kgs * 74.3/100)
Target body fat = 15%
Ideal weight = 63.17/1-.15 = 75 Kgs Approximately
So goal now is 75 Kgs with body fat 15%



Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
Arnold Schwarzenegger

Body FAT Percentage calculation (a problem ?)

Finally did my body fat analysis on BIA tool from ashish
the following are the results

body fat % = 25.7
Body age : 49 <-------------????
calory needed daily 1839
Visceral Fat 14%

Fat(subcutaneous)
Arm - 24%
Trunk - 17.1%
Legs -24.2%

Now looks like we have a problem here average male fat percentage is around 18% .
For a good physique you ned to get that down to 12 to 15%

Richard Bach wrote in Illusions, “If you
don’t have problems, you will never be the person who overcame them.”

Jogging and some Learning

I am loving every bit of the morning jogging. Reached continuous 30 minutes run time today.
There is so much one can learn from running!. It's all about going that extra mile. doing that extra bit each time. When i get to the last lap the road seems like an upward hill. Winds are running down pulling me back. Calf muscles are aching, going out of breath. Feel that you will not make it .
Can't give it up now. I would be concentrating on the next electric pole to cross. Crossing the pole one by one gets me to the final target.

It's really amazing how similar these words sound. Poles and Goals !!!!

POSITRIM PHASE 2 : 7th WEEK RESULTS (-500gms)

This week i wasn't fully on intensive mode. lost 500 gms again (15june2011)
I think from now onwards i will stick to single meal Positrim usage.
Yesterday went to watch Kungfu panda. Nice one but not as good as first one.
Know what they were talking about all about "inner peace".

Had caramel popcorn. I think i should have controlled a bit more.
Had chappathi and chicken for dinner as well. I think i had 300 to 400 calories extra yesterday.

Don't relax till you reach the goal!!! never again

POSITRIM PHASE 2 : 6th WEEK RESULTS (-1000gms)

measured weight on 8th June is 84.5 Kgs.

I have been late in posting this weeks result
thanks to the trip to home . The trip was hectic but believe me its also a chance to hear those beautiful words again :-).
" What a change ?" "Unbelievable" .

Last week , i did not completely adhered to the intensive phase. Still I lost a KG.
Did lots of running and feeling of muscle mass getting built in ur body is an amazing thing.
I have been reading the book "burn the fat and feed the muscle" . Amazing information.
I will be revisiting and refine my goal of 75 KGs to much more meaningful in terms of FAt percentage , lean body mass etc.

I have to go to Ashish and get my BIA tests done.
And of course i am planning to embark on a 6 pack journey with the help of scooby.

This is journey has been so exciting so far, and its getting better and better as days progress..

POSITRIM PHASE 2 : 5th WEEK RESULTS(-500gms)

I am back and its time for review
Weight is 85.5 ie 500 gms less.

Early morning wakeup got disrupted 3 to 4 days.
Need to straighten that up. Good thing is ran 3 rounds on most day.
Have to run 30 minutes daily consistently.

The goal is 8 weeks away. for that i should hit 80 by end of June.
So its time for intensive mode for two weeks.
I love this mode , because it tests your character to resist temptations.
I am planning to read the book "Burn the Fat by Tom Venuto".
In between i have become a fan of this guy
http://www.scoobysworkshop.com/

POSITRIM PHASE 2 : 4th WEEK RESULTS(-900gms)

Weight measured today morning is 86.0 Kgs ie 900 grams lesser than last week.

That very well augurs with the POSITRIM manual.

Now this is controlled phase , even though i am taking 1500 calories (ie 300 more than intensive phase) i am still loosing weight.

One more week of controlled weightloss and i will be back to intensive again.

BMI (Body Mass Index)

When in Rome be a Roman.
When you are working on weight loss, know all the terms related to that.

Basic term in weight loss is BMI (Body Mass Index) '
BMI=weight (kg)/[height (m)]²
Overweight is defined as a BMI of 25-29.9 kg/m2.
Obesity is defined as a BMI of ≥30 kg/m2.

Let me calculate mine
My BMI = 86.9/(1.71)^2 = 29.71
Roughly a week back i was Obese and now i am Overweight!!!!!
Bravo Sarath

2 more days for taking the weight check...

POSITRIM PHASE2: Controlled weightLoss (KICK OFF)

Yesterday picked up the Positrim starter pack cds.
A lot of information about being healthy.
The objective of dieting is loose weight as well as maintain it.
The latter part of maintaining is where most of the people falter.

Positrim health chart suggests two phases.
1. Intensive weight loss
1200 calory intake per day by replacing 2 meals (bkfst,dinner) by POSITRIM
Three weeks ( the cds says 2 weeks)
2. Controlled weight loss
1500 calory intake per day by replacing 1 meal (dinner) by POSITRIM.

I am done with Phase 1
Result is Reduction of 3.6 Kgs
Now its time for PHASE 2.
I am going to follow Phase 2 for 2 weeks.
then Restart PHASE 1 for 2 weeks.

History of Overweightness

Ever since i was born i was carrying excess baggage with me.

I weighed 4 Kgs at birth where average indian kid would weigh 3.3 Kgs.Exceeding expectations from the beginning!!!

During most part of schooling i remained a fat boy, but during high school i trimmed down .Thanks to hormones (u know what :-) ) , a lot of cricket and football !!I think i was really in very good shape in my 9th Std.

Then again 10th is like PHD in Kerala in those times. Scored 94% but got back my genetic makeup.I Don't remember Measuring my weight during these times.

Last recorded measure i remember is during engineering probably in second year.Checking weight at railway stations was a routine during our trip back home and return to college.I used to weigh 77 to 78 while at home and 5 months in college i will be back to 74 to 75. The lowest was hit during 2000 July time frame when i was struggling to find a job.

I think I weighed 72 when i went for medical checkup at TATA infotech in 2000 mid.Then in 2001 mid i hit 87 Kgs (first Job blues) . This started the GYM days . Which went on for an year and half and result was a nice body shape with weights in range of 75 to 76.

Jaundice attacked in Feb 2003 in two months weight became 71 KGs.2003 Nov US trip Came back to 83 KG.2003 to 2005 mostly in 83 - 85 range.

2006 the Korean days might have touched 88s.
Searching for a bride brought down weight to 82.
Marriage 2006 Weight 82

Effect of marrying a cooking expert. Weight crossed 90.!!
Startup life Evening snacks mindless dinners.

Result Jan 28 2011 94.8 kgs

Dr Chet on Weight Loss.. Excellent read !!

How Much?

One reader sent in a question that I don’t remember addressing before: how much weight should we lose per week? Is one-half pound good? Or should it depend on how much weight a person has to lose? Excellent questions. If you’ve ever watched The Biggest Loser, you see some major weight losses in a week with the record being over 30 pounds. While that’s unreasonable, even for someone who weighs 400 pounds, the amount of weight lost per week depends on several factors.

First, how hungry are you willing to be? There’s a diet floating around out there that’s 500 calories per day. People lose weight, but that can’t be sustained for very long or the body starts digesting its own muscle and organs. What a pleasant thought! Bringing things closer to reality, if you hit 1,200 to 2,100 calories per day, most people can start to lose weight. Keep in mind that the 2,100 calories is for someone over 250 pounds; most of us will be around 1,500 calories per day. That’s a deficit of around 500 calories per day and should equal a weight loss of one pound per week.

Second, how much time do you have to spend on exercise? I’m not talking about your 30-minute walk at lunch or a 10-minute total body workout. If you can spend hours a day in activity, you’ll burn more calories. Madonna prepares for her tours by dancing and working out six hours a day; you invest that much time in exercise, and you’ll burn enough calories to really make a difference. For most of us, if we can get 30 to 60 minutes a day four days a week, that’s about it.

Put those together and a reasonable weight loss is one to two pounds per week if you’re starting at 30 or more pounds overweight and maybe less if you have less to lose.

But there’s one more thing. Weight loss is not linear. You won’t lose one pound every week. You may lose three or four, then hold, lose one, lose none for a couple of weeks, etc. Remember, you didn’t put it on overnight and you won’t take it off that way. The single most important thing is to be consistent. If you are, that 30 pounds will be a reality this year.

One and Done.

What are you prepared to do today?

Dr. Chet
Yanked from http://www.drchet.com/

POSITRIM PHASE 1 : THIRD WEEK RESULTS (-600 gms)

Another eventful week.
I am feeling better and better.
I have read that "One's happiness levels are high when pursuing a worth while goal. The feeling of marching towards your goal and the belief that you will make it seeing the results is simply amazing"....

Weight measured today morning is 86.9 Kgs
That's 600 gms less than 87.5 measured last week.
Probably the home visit reduced the calory output and slightly increased the input.
Nevertheless let me try to compensate that this week.
Can i reduce 1.4 Kgs ?

Need to burn more calories

• Walk after lunch
• Run 3 rounds before badminton.

Have to listen to the POSITRIM CDs . Might get some clues from it.

Success is never an accident, It's a process !

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." Vincent T. Lombardi


"Success is a journey, not a destination." Ben Sweetland

Third week In progress (Visit to hometown)

Weekend was in Vypeen. Plenty of distractions.
Lot of encouragements.
Isn't it make one happy to hear these words
" You have lost weight" , " Eee thadi mathy" , " How did u do this ?"

Up and down in train i was able to restrain myself to POSITRIM.

Saturday
Hectic day , But did restrained from eating junk food.
DID quite a few pull ups and push ups.

Sunday
Day of distraction but came out well.
Uncles house had "Beef olathiyathu' Chciken buryani Meen vechathu , Meen varuthathu.
Restricted myself to 250 calories. (Great achievement !!! A month back i would have had 1500 minimum )

"All you need is the plan, the road map, and the courage to press on to your destination."
Earl Nightingale

Success principles in any field is the same
Sarath

Climbing stairs is GooD but Down is not

Climbing stairs is good exercise
But climbing down is not . It can damage Knees.

Knowledge bites (Weight managemnt session)

We had a weight management session at my office today
Posting few tips learned from there
Energy in

• Through food

Energy out

• Physical activity ( 10 to 40%)
• Food Digestion (5 to 10%)
• Rest Metabolism( 55 to 75%)

Note the energy out % for Metabolism
That's why increasing muscle mass is important. ie Weight training.
RMR - resting metabolic rate ( we need to increase this)

POSITRIM PHASE 1 : SECOND WEEK RESULTS (-1 Kg)

4th May to 11 May

Weight measured on 27th april = 90.5 kgs
Weight measured on 4th May = 88.5 kgs
Weight measured on 11th May = 87.5

I am feeling light folks ....
Continuing the weight losing streak 1 Kg reduced over the last week!!!! .
In the first week of starting the POSITRIM in the first 4 days i felt the body was adjusting to the sudden changes in eating habits.
So anybody who is on POSITRIM start with replacing one meal with POSITRIM for 3 days and then go aggressive ie 2 meals a day

POSITRIM PHASE 1 : FIRST WEEK RESULTS ( - 2 Kgs)

It's time to look back
This is the first week of the PHASE 1 Intensive weight loss
Weight measured on 27th april = 90.5 kgs
Weight measured on 4th May = 88.5 kgs
Loss = 2 Kgs a week
http://95to75.blogspot.com/2011/04/whatever-it-takes-fight-back.html

Count the calories

U know what i understood
"If u want to reduce weight and maintain it , you need to count the calories that goes in."

Of courese u will get comments from public like ... "dont get psychic about counting calories' u can never live like that... etc etc..

But these are the same people who calls you "MOTU" GUNDU ... Hathi....

I don't give damn about them....

This link is simply amazing for calory calcaulation on indian foods

http://www.esnips.com/doc/134f45a4-1316-4388-be3c-f1fe09c8d394/Health%20Calorie%20Chart

My FEAR of Obesity is GREATER THAN MY CRAVING FOR FOOD

I WILL BE HEALTHY WITH BMI BELOW 25 AND VERY ACTIVE LIFESTYLE

Today we had a sent off Buffet...
Restricted my self to 650 calories...
Didnt eat anything which is fried (Starters!!!)
had a plate of salads and fruits...
Tasted the checken 1 piece...
Again Fruits...

Couldn't resist a cup of kheer.. (temptations!!!)

Whatever it takes (FIGHT BACK)

The results really gives the state og my health. Health is something once lost can never be restored.
And I understand this.

27th April
Started POSITRIM Intensive Phase

Breakfast and Dinner is replaced by Positrim
Total calory intake restricted to 1200 per day


Ie Bkfst
Mid brkfst
Lunch
Mid Lunch
Dinner


Total 1200



Weight measured on 27th morning before water intake (90.5)

Next weight measure 4th april

Yearly Health Checkup (FATTY LIVER)

Finally the results are out from the health checkup.

main concern fatty liver. solution weight reduction

Break ke bad .... back to basics. (4.3 Kgs lost !! in three months )

That was an unexpected break ...
Who thought 'ACHHAN" would leave us so fast...


Looking back
Planning was decent.. did i work the plan... ??
Probably 10%

looking back what were the changes

Habits created...
===============

• 5.30 wakeup
• 40 minutes badminton
• 6 glasses of water
• Carry food from home.
  

Result = 94.8 - 90.5 = 4.3 Kgs

Distractions
===========
they will come don't they?


Ideally 0.5 Kgs per week is healthy.
So i should have lost 12 * 0.5 kgs in 3 months which is 6 Kgs.

PRINCIPLE New habits needed
Weight loss principle is simple
out put calories- Input calories = positive = weight reduction

Increase energy usage

• Use lift (morning, lunch,evening) three times minimum
• Hit weight everyday ( barbell, pushup,ab breaker)

Reduce calori intake

• Reduce rice ( infact dont eat anything of rice)
• Use pulses as sprouts ( they have fibre + protein)
• No bakery stuff
• Reduce sugar

day 2

overall day went good
4 glass water
3 iddlis (sambhar was bit over)

lunch was without refill (5 chappatis and 2 eggwhite)
have to make it 4 chappatis

no snacks for lunch
2 quarter teas (make it one)
had 5 glasses of water in office (make it two 7.5 litre bottle) around 10.30 & 3.30

take food from home.

Reality check

1 month is over.. weight is 94.8 still!!!
thanks to some farewells and team outing ... mindless eating...
you got to control yourself.

i have decided myself to go on a POSITRIM diet for 2 weeks.
ie replace dinner with positrim for 14 days
starting from Today !!! 31 Jan 2011

achievements
waking up at 5.15 is a habit now.
daily usage of weights
feeling of reaching the goal...

My weight 94.8 KGs

checked my weight today after 1.2 ltrs of water.
94.8 Kgs.

Next monday i want it to be 92 Kgs (17th Jan)

search and thou shall find

yes the answer is google calendar.
Looks very promising and should help me in the long run to be a person

a link to my health and fitness calendar is below the blog

fight is on .... need to track

This weekend went to hometown
it turned out to be a distraction . I need better focus...
Can i add a calendar to my blog ??