Rob's Transformation

Phase 2 - Rob's Quest for a Six Pack

2008-08-08T12:37:00.002-06:00

Wow has it ever been a while since I've posted to this blog!

I’ve really let my nutrition and training slip the past few months. I could list reasons and excuses but it would not change the fact that 20 pounds have crept back on – nearly 10 from all the partying in Miami a month ago. The mirror is becoming the enemy again.

Bottom line is, I lost my motivation. I don’t know how or why. I am not proud of myself. I’m putting an end to that!

I spent nearly all of last weekend preparing for T2 – Transformation TWO!!! The gym in the basement got shrouded with rubble from the roommate swap – NO MORE! I had grown accustomed to calling the pizza dude on the weekends – NO MORE! I felt myself slipping into old habits I thought had been put to rest – NO MORE!

Goals have been set! They are pretty emotional. Too personal to share all the details here. A timer goes off in my bedroom very early to trigger a spotlight, illuminating life-sized poster with my goal physique and instructions to get on the bike.

You are officially authorized to support me in any way you see fit – including nagging and general pestering!

What gives you life?

2007-08-24T19:20:00.001-06:00

Aside from living a healtthy lifestyle, what giives you life, what makes life worth living for you?

For me, it's singing. When I sing, it's sheer bliss - totally right-brain. Singing in a group of over 120 voices is just amazing. To hear the sound and know that I'm part of it - indescribable. The best part is when there's a connection with the audience - the transfer of energy back and forth, the communication of something that is beyond mere words - it makes life worth living.

Recently, the group I sing with posted some videos of our performances on the web. I'm not in many close-ups but am always in the back row, usually 3 to 5 in from the left end...

I'd like to share a couple of my favorites with you at:

http://www.youtube.com/watch?v=Y1MttoDvcTk

http://www.youtube.com/watch?v=k9EKPewTLq4

http://www.youtube.com/watch?v=FHcaZf1rExo

What does UNSTOPPABLE mean to me?

2007-08-24T09:36:00.000-06:00

To me, the foundation of Unstoppable Fat Loss is GRATITUDE.

To be unstoppable one must be extremely grateful:

Grateful for the ability to recognize that I have made poor choices in the past.

Grateful that I have the ability to change those choices today and every tomorrow.

Grateful that I choose to make those choices.

Grateful for all of the friends who support me and for all the resources available if I just choose to seek them out.

When I am truly grateful to myself, when I can thank myself for choosing to live better and longer-
When I really begin to feel the effects of eating clean, training hard and resting well-
When I feel younger than I did more than twenty years ago-
I am so grateful to myself for choosing to take back control over my body.

That gratitude makes me realize how much I truly love myself and marvel at who I am and who I am becoming. That propels me to go even farther.

And when one is truly grateful and genuinely loves themselves – then, nothing can stop them.

Are you UNSTOPPABLE?

2007-08-24T09:26:00.000-06:00

Scott Tousignant interviewed me for his Unstoppable Fat Loss series. Such an honor to be included. I've listened to the interviewes and I must say that they are very inspiring. Each time I listen to one, something new strikes me.

The amazing thing about this product is that you get to hear from fitness experts and from people who have actually succeeded at burning fat.

there are also a few interviews that make my journey seem insignificant. the challenges these folks have overcome are just amazing. Check it out!

http://www.unstoppablefatloss.com/mindset/21

Check this out!

2007-03-12T13:21:00.000-06:00

How Rob Got His Drive Back

2007-02-15T14:08:00.000-06:00

I discovered something amazing. I don’t know what it is yet – or at least am having a very hard time communicating what it is. I know this is a long post but I offer it to anyone who is, was, or will be in a “mental / emotional plateau”.

If you have read my posts you’re aware that over the past couple months I’ve been struggling with the mental/emotional aspects of my journey to Destination: LEAN.

If not, here’s a synopsis of what’s been going on:

For the first time since I started BFFM, I missed my goals at the end of 2006. That was a huge blow. It really frustrated me and depressed me. I tried to shrug it off, pick up the pieces and move forward. It ate at me. I couldn’t focus enough to set down new goals. I had to find out why.

I firmly believe that the majority of my success has been emotionally driven. Upon further examination, I discerned that the emotions that drove me were a response to some very negative experiences and a drive to get back to where I was. That was my first mistake. Where I was was still fat. I met that goal and I didn’t even know I had it as a goal. I got control over other aspects of my life and regained a sense of safety and security but I’m still carrying around “a few extra pounds”. I got back to where I was.

OK – I did a lot of soul searching, naval gazing and introspection. I had some great realizations. Why couldn’t I get as lean as I want to be? I thought I might be afraid to. Being completely lean will be a new experience for me and uncharted territory. I also didn’t think that I deserved to be lean. That old nemesis, low self esteem, began creeping into the back of my thoughts. Let’s just say that I have baggage cars. I have been successful at uncoupling some of them and that’s a constant part of the journey as well. Some family illness also took priority in my life for a time being.

The next part of the puzzle is what I’m doing and going to do about it.

I firmly believe that there is something greater than us moving through our lives. Call it God, Allah, Adonai, Karma, Energy, Power or even The Universe. I’ believe it is real and available if we tune our thoughts and emotions to it and just ask. In January, I started sending out requests (both physical and mental). I got a response. I got Scott Tousignant’s workout program and out of the blue, my roommate suggested that we start training together. Some members of my family approached me for help in getting lean as a response to some scary medical news. Working with them has ignited a fire in me. To top it off, a friend pointed out a training course for Certified Sports Nutritionist that I’m now enrolled in. I was so amazed at the responses I was getting that my company’s plans to lay-off 5,000 employees has not even phased me.

The workouts are going great. My roommate is pushing me harder than I’ve ever pushed myself. I’m packing on an average of .75 pounds of lean mass a week with no increase in fat – in fact there is minute fat-loss! What I’ve really noticed is an increase in strength. I’m working up percentage increases and will post them in my progress journal over the next couple of days.

I still have not formulated specific goals. I’m enjoying that process very much right now. I am discovering my ‘WHY’. After so long of a struggle to ‘get back to where I was’ I’m having a lot of fun dreaming right now. It’s true that I have no personal experience to use as a reference point. That used to frighten me but I’ve somehow been able to liberate myself from it. I now realize that there is no limit to what I can do with and for myself. I am having to force myself to dream and dream big.

What is my “WHY”? I don’t know – yet. I’m just now getting comfortable with the prospect that anything is possible. For my entire life, I have existed within the limits that others or even I, myself, have put upon me. Breaking those chains is hard but it’s the most liberating thing possible. The core of my ‘WHY’ is to live the most complete life possible. I think I need something a little less nebulous, but for right now, that’s enough. I’m discovering what that means for me specifically. With endless possibilities, that’s not as easy as it may seem. I don’t know what my specific goals are going to be. I do know that I have a trip to Miami in July of 2008 so that’s definitely in the mix.

What I do know is that I’m extraordinarily grateful. I’m grateful to God for giving me life. I’m grateful to my parents for raising me. I’m grateful for every experience I have ever had. I am grateful to You for reading this and to all who support me. I’m even grateful to those who don’t because they drive me as well. For the first time in three years I can actually say that I am grateful those two men broke into my home and held me on the floor with a gun to the back of my head. They were never caught. I have always wished they had been. I used to wish this out of justice or revenge. Now I wish it because I could then thank them for giving me that experience. Without it, I would not be where or who I am today. Without it, I’d still be fat.

This week I mark the second anniversary of the start of my journey to Destination: LEAN. In a lot of ways, it feels like it’s just beginning.

Update

2007-01-30T09:23:00.000-06:00

3 weeks into the program and gained 4 pounds of lean mass and burned one pound of fat!

The workouts don't take very long and are very intense!

Eat Clean
Train Hard
Rest Well,
Rob

2007-01-10T08:50:00.000-06:00

Taking on The Fit Basterd!

It's hard for me to admit it. Really hard. I'm aware of the progress I've made and could not be happier. I'm very proud of myself for taking back my life.

That's why it's hard for me to admit it. If we can't be completely honest about my successes and my struggles, then what's the point of living and trying to grow?

So, what's so hard for me to admit, you ask?

I've been in a rut for a while - too long!

Truth be told, I was so bummed that I missed my goal last month that I stopped working out two weeks before it came. I've still kept my diet very clean (except for Christmas dinner) but I've had no motivation to consistently work out. I've had a few workouts but not many.

Feel free to chastise me all you want - it will pale in comparison to the lashing I gave myself! I needed a good swift kick in the rear - and got it!

Every year my very good friend from college and I get together to do some goal setting. It's a lunch that lasts nearly five hours and essential to who we are. We've been doing it for over 15 years. Talks like that are really good to get down to the core of your being - at least talks with him are for me.

OK - to the point.

I've decided to start the Fit Basterd's 365 day workout plan. Scott Tousignant has an incredible plan and the introductory workout tonight completely kicked my butt!

I talked my roommate into following the program with me. He's seen my whole transformation and has dropped over 30 pounds through osmosis. He wants to bulk up, so do I and it seemed like a good fit.

About today's workout: It was chest and back and as an example of how good it was - I can't even hold the phone up to my ear for more than 5 minutes without switching hands because my biceps hurt! Yes, it's been too long since a good workout.

Thanks, Scott - you bastard!

Eat Clean
Train Hard
Rest Well,

Rob

2007-01-05T10:09:00.000-06:00

Friends,

I’m going to be brutally honest here because I think that this is a very important topic – at least it is to me. I’m curious if it is to others…

If you are familiar with my story, you know that I began my journey to Destination: LEAN as a means to get back control of my life after a traumatic year. I had a determination and drive like I’d never had before.

That drive got me 130 pounds leaner. I would like to burn off another 20 pounds.

Last month, for the first time in nearly two years, I missed my fitness goals. I’ve done quite a bit of souls searching and I think I know why.

I think I’m afraid to be lean.

Let me explain:
I’ve been fat my entire life and do not know what it is like to be lean. I’ve seen a lot of doors opening for me in my new body but I have yet to walk through most of them. I am aware that there are completely rational solutions to a lot of the examples cited below. I’ve just begun to identify them and then the process of working through them can begin.

For instance:

When I was fat, I was hardly ever touched or flirted with. That happens now and while it’s exciting, it’s terrifying too. It’s new, uncharted territory.

What if the weight comes back? What if I get really lean and I can’t maintain it?

The past two years of my life have been centered around burning fat. Every single aspect of my life. What will I do once it’s done?

So many people want to know how I’ve made this transformation. I enjoy talking to people about it and giving them advice and sending them to Tom’s website. I’ve even been toying around with changing careers and moving into fitness. What if that fails? What if it succeeds?

I think I’m just scratching the surface here. I appreciate you taking the time to read this and would appreciate any response/feedback you have.

2006-10-04T07:51:00.000-06:00

I have set down new goals for the next phase of my transformation!

Three months to Christmas (a holiday which I celebrate) and three months is considered the standard for a fitness cycle.

Currently:
224.4 pounds
15.80% BF
6' 6" tall

Destination: Lean!

1. I am giving myself a six-pack and less than 8% bodyfat for Christmas 2006!
At 1.5 pounds burned per week I will be at 7.79% on December 24th.
This does not take into account any lean mass built.

2. I am burning 2 pounds of fat from my body this week!
At 2 pounds per week I will reach 4.77% bodyfat on December 24th.

3. I am hitting bull's-eyes in all four focus areas today!
Nutrition
Cardio
Weights
Rest

DRAT - I missed my goals. Somehow, I just have no motivation. Very frustrating!

2006-10-04T07:45:00.000-06:00

Tom Venuto, author of Burn the Fat Feed the Muscle invited me to be the moderator of the '100 Pound Club' at his new web community, www.burnthefatinnercircle.com.

This community is amazing - so many wonderful people and many amazing stories. It is very humbling and an honor to share their journey with them.

2006-09-06T13:51:00.000-06:00

Weird and Wonderful things About Becoming Leaner

Below are a few things that have caused me to pause along this journey...

I can’t believe that creation and/or evolution resulted in humans having such an uncomfortable butt bone. No longer carrying my own cushion around has forced me to adapt how I sit in a lot of chairs.

My bed is a lot more comfortable. No longer does it turn into a bowl when I lay down on it. I used to wake with an occasional backache - not anymore!

If I lay on my back to read, I now have to put the book on a pillow on my stomach to avoid straining my neck.

If I lay on my side, I have to rearrange my legs or put a pillow between my knees.
Also about laying on my side - no longer is my elbow supported if I lay my top arm along my side and my hip bone is rather hard...

Walking - Feeling my muscles move under my belt really feels strange, I’m growing to like it. Not having my arms rub against my sides feels great!

Walking - My thighs don’t rub together!

Having a bad knee / leg, I don’t run that often. I got caught in the rain the other day and had to run to my car. I no longer had this big, sloshing mass of blubber to contend with and for the first time in my life, I could see how running could be enjoyable.

Shoulder belts in the back seats of cars no longer feel like they are trying to slice into my neck.

Speaking of cars, I found myself stretching to look into my mirrors and reach the steering wheel. I actually had to adjust all my mirrors! I guess it’s been so gradual that I haven’t really noticed. I sit lower and farther back in my seat now by a few inches which means more head and leg room!

I get colder a lot more easily than I used to.

My sleeves seem longer! I may be able to get away with tall sizes instead of extra tall.

I was in an elevator and leaned flat against the wall - strange having my shoulder blades be the only thing touch the wall.

I wear my phone on my belt and it is harder to feel it vibrate because my skin no longer touches it!

2006-08-24T08:41:00.000-06:00

My 15 minutes of fame...

Sean O'Malley has featured me on Cardio Coach!

http://www.cardiocoach.com/reviewsSpotlight.php#rob

Leaner,
Rob

2006-07-28T12:28:00.000-06:00

Yes, that is me on each side of the monument - a little digital compositing fun!

2006-07-28T12:24:00.000-06:00

July 2006:

222.8 pounds
16.6% bodyfat

Total fat burned so far: 102.66 pounds
Total lean mass built: 12.85 pounds

2006-07-28T09:38:00.000-06:00

The Story So Far...

I have been fat my entire life and many members of my family are also heavy. Long ago, I accepted the fact that I would always be fat. So, what made me finally decide to get lean? A random act of violence.

In November of 2003, I was robbed at gunpoint in my apartment. Two men broke in and one held a visiting friend and me face down on the floor, grinding his gun into the back of our heads while the other completely ransacked the place for nearly thirty minutes. They were so angry and violent that I am actually surprised neither of us was killed. Thankfully, neither of us was physically hurt. I immediately moved into my parent’s basement and went through a serious bout of depression. I don’t care about the physical things they took from me. The most valuable things they took from me were my sense of security and my perceived control of my life. I was 35 years old and felt as though my life was over. I did not have a good night’s sleep for many months and would spend most of my time lying on the couch eating Cheez-Its (yes, that big box from Costco in one weekend) and watching television.

In January of 2005 something in me snapped. I felt that I had to either regain control of my entire life or commit myself to an institution. I decided that if I could control my weight, I could get back control of every aspect of my life. The following month I moved into a duplex with a friend (just a few blocks from my parents). Being raised Catholic and with Lent approaching, I decided to go onto the Atkins Diet for Lent. I hated it! My digestive tract could not decide if it was going to be on pause or fast-forward. I suffered through it and was never so happy to see Lent end.

Frustrated with Atkins, but happy with my slightly smaller waist, I progressed to the South Beach Diet. I was hungry the entire time and this only lasted a few weeks. I then spent some time doing research and trying different things. Then in June of 2005, I stumbled upon Tom Venuto’s Burn the Fat Feed the Muscle program at www.burnthefat.com. I decided to give the program a try...

Last July (2005) I set goals, re-engineered my nutrition and bought a recumbent bike, smith machine, dumbbells and free-weights. I transformed my basement into a gym and began the program.

I am very visually oriented so I made six-foot tall goal posters. I made a cube out of cardboard the size of one pound of fat and placed it on top of the refrigerator to remind me to get healthy snacks. I put a TV and DVD player in front of the bike and a sign on the TV upstairs that said “Get Off Your Ass, Get On The Bike!” Even slow, steady pedaling is better than no pedaling. I made custom wallpapers and screensavers so my computer at work and even my cell phone would remind me of my goals. Most importantly, I enlisted a few friends to randomly call me once a week to encourage me.

I created Excel spreadsheets to calculate my TDEE, create a diet from it and to track my progress. I not only met my initial goals, I exceeded them!

A few months ago, I hit a plateau, could not get my body to burn any more fat, and became extremely frustrated. CardioCoach.com workouts have helped me to re-focus my efforts and reach the 100 pounds of fat lost milestone! I wish I had discovered this site months ago!

I am 6 foot 6 and fifteen months ago I weighed over 312 pounds and was wearing pants with a 50-inch waist – with my gut hanging over. I am now under 220 pounds and wearing a very comfortable 36-inch pant – 34s are in my sights! I am nearly 17 gallons smaller than I was a year ago and leaner than I ever remember being! In the past fifteen months I have added ten pounds of lean mass and burned over one hundred pounds of fat!

Most importantly, I have a confidence I never believed I could have. I am happier than I’ve ever been in my life. I have never been more spiritually at peace. I can barely hold back the tears while I write this. I feel as though my life is mine again - and more. I feel at least twenty years younger. Yes, I feel younger than I did in college!

People who haven’t seen me in a while don’t recognize me. Sometimes I don’t even recognize me. That is not entirely true – I recognize the person who had been hidden under all that fat: physically, emotionally and spiritually. That is the true Rob. I see old pictures of myself and wonder who that person is.

Shortly after the robbery, a good friend at work gave me a little card with a quote from Maya Angelou on it. I have kept it tacked to the corner of my PC monitor ever since. It reads “Surviving is important. Thriving is elegant.” How very true it is.

Leaner,
Rob

2006-07-28T09:04:00.000-06:00

The start of the journey:
February 2005

6'6" tall
312 pounds
44.67% bodyfat
50-inch jeans

(Photo taken July 2004)