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knox animal
2.19.2017
2.12.2017
1.29.2017
1.15.2017
1.09.2017
the feed
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celebrate all successes - big and small
a month in
week 3
week 1: my journey 2017
day 1 - my journey - the beginning
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about knox animal http://www.knoxanimal.com/p/about-knox-animal.html
contact knox animal http://www.knoxanimal.com/p/contact-knox-animal.html
celebrate all successes - big and small http://www.knoxanimal.com/2017/02/celebrate-all-successes-big-and-small.html
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knox animal home about knox animal contact knox animal 2.19.2017 celebrate all successes - big and small six years ago i embarked on a very unfamiliar journey. to say i was scared was an understatement. i didn't know if i was ready or if i was capable, but it was definitely what i wanted. six years ago yesterday, my son caleb was born and it has changed my life for the better. it gave me a sense of responsibility unlike anything i had experienced to that point. watching caleb grow up has been one of the greatest parts of my life. as i continue to watch him learn and grow, it is time to make a change in my own life with diet, fitness and overall health. as i sit here on a sunday night after spending the weekend at a local hotel with caleb and my wife shelly, i feel blessed and fortunate that i had this weekend to spend with them swimming and enjoying life. we spent over 7 hours at the pool yesterday and caleb loved every minute of it. as much fun as we had, my diet stayed on point. another thing to celebrate this weekend. since january 9th, i haven't had a single cheat meal and i still don't really have a craving for one. i may give myself one this week if i feel like it, but i intend on keeping the keto diet going. as i continue to eat steaks, wings, burgers (without buns of course) and other low carb foods, i don't want anything else. this food is awesome and i feel awesome while eating it. my training program was decent this week as i got in workouts monday, wednesday and friday with some cardio sessions as well. as my diet continues to be strong, i am continuing to get my workouts in gear. i have made some progress, but i am a long way away from where i want to be strength wise. this week, i want to focus on getting in some more good workouts with some additional cardio sessions. moving is key, i just need more of it. posted at 10:41:00 pm no comments: email thisblogthis!share to twittershare to facebookshare to pinterest labels: my journey 2017 2.12.2017 a month in when anybody starts out with a lofty goal like i had, it is easy to get discouraged. in the past, i might have given up, but this time is different. i weighed in at 306 today, which is 18 pounds lighter than when i began this journey on january 9th. all in all, great progress. so some may ask, why would i be discouraged since i am clearly on the right track? the fact of the matter is that a lifestyle change is not easy, and a lifestyle change with a goal to lose 74 pounds is even harder. after a little over a month, i have been dedicated to the diet. keto is my go to for a reason and i can honestly say that i am not sick of it. i have had a few cravings, mainly french fries, but i have held strong and avoided carbs for the most part. there have been a few times where i have had some bbq sauce on ribs, brisket and pork, but that has been minimal. i have not had bread, potatoes, pasta or any other high carb foods in over a month. so how does it feel? honestly, it feels awesome. i am not sure how long i will go until i have a cheat meal, but i intent to ride the keto train as long as it is working, or until i need a change. i have been thinking about how to transition when it is time for a change and i am thinking i will go to a paleo / caveman type diet, which will allow a few carbs in my diet, mainly sweet potatoes and fruit. however, i am not sure when i will incorporate those types of foods at this moment. in addition to the diet, i have been making some progress in the gym. i have stuck to mainly compound lifts such as squats, deadlifts, bench press and overhead press. i have also incorporated some dips and arm exercises to keep it interesting. i also plan to bring some bent barbell rows into the picture in the near future. so after a month, the train is still rolling. i feel like i am in a good place with the diet and the progress in the gym is picking up. the area that has been lacking the most has been cardio, so i am going to make an effort to get more cardio in this week. whatever it takes, this train is staying on the tracks - all the way to 250. posted at 8:55:00 pm no comments: email thisblogthis!share to twittershare to facebookshare to pinterest labels: my journey 2017 1.29.2017 week 3 i started this journey on january 9th. i was determined to make a change and so far it has gone well. i weighed 324 when i started and weighed 309.4 today. i am still a long way from where i want to be, but i can't knock the progress. a turning point for me was last night as my wife and i went out to dinner to celebrate a friend's birthday. we went to barley's taproom and pizzeria, which you guessed it, has pizza and beer. the pizza is super good and the beer is super cold, but i was able to confidently decline both and go for water, burger (no bun) and spinach salad. the meal was good, just like the meals have been for the past three weeks. i am at a point where a cheat meal wouldn't hurt me too bad, but i also decided that i don't need one yet. i haven't had too many cravings aside from keto friendly food, so why not let it ride. while my diet has gone well, the gym and cardio workouts haven't been as consistent as i would have liked. i need to work on that this week and see if i can get the ball rolling there as well. i have had some good workouts, but for the first time, my workouts are my struggle point. sure i can blame my hectic work schedule and other factors, but i am working on a no excuses approach to 2017. i need to find a way to get it done and i will. continue to follow me on twitter for updates. posted at 9:23:00 pm no comments: email thisblogthis!share to twittershare to facebookshare to pinterest labels: my journey 2017 1.15.2017 week 1: my journey 2017 it turns out that blogging every day will not be possible, so i will be trying to update the blog weekly. these updates will focus on three parts; diet, lifting and cardio. for more up to date updates, follow me on twitter https://twitter.com/knoxanimal. i started the journey on january 9th and weighed in at 324 lbs. this morning, i weighed 317.8 lbs, which is a 6.2 lb decrease this week. i actually weighed less yesterday, but i am good with 6lbs for the first week, even if it is all water. diet the diet this week went very well. i prepped food sunday and ate on it pretty much all week. it turned out that 6 meals was way too much for me at this time as i only ate an average of 3-4 of the meals plus a protein shake to start the day off. i did eat out a few times throughout the week, but still stayed within the keto diet. i ordered wings all three times and ensured that the rubs and sauces were low carb. yesterday, i had an omelet and bacon from ihop, which also met the criteria of my diet. this week i plan on eating a lot of the same types of food, but might add in a little more red meat and sausage to increase the fat. i still plan on eating a lot of chicken and broccoli so i need to make sure i am balancing it out. i am definitely going to add some more bacon! lifting my lifting wasn't as good as i wanted last week. i really only had two good sessions at the beginning of the week and the rest of the week was derailed by various reasons. i did manage to get in a good push session on monday and good pull session on tuesday. i didn't put up a lot of weight, but i feel like i did enough to get the ball rolling. cardio my cardio schedule was a little better than lifting, as i did cardio 4 of the 5 days last week. monday and tuesday were 2 miles on the treadmill in the morning before work. i took wednesday off and thursday and friday i walked a mile each of those days prior to leaving for work. it wasn't a lot, but it was more than i was doing before. overall, it was a pretty good week. my meal prep for this week was a little bumpy as my five year old son, caleb, poured dish soap on my bacon and my grill ran out of propane before i could cook up some burgers. i did manage to cook up about 3 lbs of chicken, so i will be good for a couple days. posted at 9:14:00 pm no comments: email thisblogthis!share to twittershare to facebookshare to pinterest labels: my journey 2017 1.09.2017 day 1 - my journey - the beginning i woke up at 5am ready to go today. i jumped on the treadmill and walked 2 miles to get the day started. i am going to take this whole thing slow since i have seen numerous attempts at a comeback fail. today was the start of something that i intend on lasting. i spent some time yesterday meal prepping for the first three days of the week. i made 18 meals, which will last me at least 3 days. i cooked up some chicken, burger patties, broccoli and spinach. without knowing how many meals i will be able to eat, i prepped 6 per day. we will see how that goes since i ended up with 2 meals left over today. overall, i am happy with how the day started. aside from forgetting my ranch dressing, today was a success on the meal front. now to keep it going. my meal plan consisted of the following: meal 1 - 2 scoops whey meal 2 - chicken / broccoli meal 3 - chicken / spinach meal 4 - burger / broccoli meal 5 - chicken / spinach salad w/ranch tonight's workout: squats - 5 x 5 - 135lbs overhead press - 5 x 5 - 95 lbs bench press - 5 x 5 - 135 lbs triceps - failure i started light on the workout as well. i just want to get a base down and work from there. knowing realistically that i won't be able to workout every day, i want to ensure i am training smart and consistently progressing. posted at 9:14:00 pm no comments: email thisblogthis!share to twittershare to facebookshare to pinterest labels: my journey 2017 older posts home subscribe to: posts (atom) the feed tweets by knoxanimal follow @knoxanimal knox animal 2009 - 2016. simple template. template images by moorsky. powered by blogger.


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