The Absolute Best Dieting/Fitness Advice Ever. Ever, Ever.

Like many humans my weight fluctuates a bit. Being that I am a large person, keeping my weight anywhere near what the indexes state it should be is nearly impossible.

For the past decade my Doctor has told me the same thing after every physical I've had. He says, "You're in great shape, but there's just too much of you - lose some weight." He says this to me no matter if I weigh 285 or if I weigh 225. My Doctor believes I should weigh around 180 pounds.

Seriously. The lightest I've weighed since my 18th birthday is 191 lbs, and that was the day I graduated from boot camp.

As I've mentioned, I'm a large person. I am descended from a long line of coal miners and laborers - my biological purpose? Lifting heavy things.

It does not help that I am in a very serious, long-term, committed relationship with food.

As I type this I'm tipping the scales at 279.4 I justify it by telling myself I am still fit for my size, can run a mile, stretch out and maintain flexibility, etc., etc.

But the truth is in the waistline, as we all know. I've slacked off again and have gained some weight - unhealthy weight. Time to get back into a routine and get into shape.

Which means I have to start living by the one immutable law of dieting/getting fit:

Do Not Sacrifice 
What You Want Most 
For What You Want 
 At The Moment.

For some, that is a no brainer. They are the lucky ones, the ones born with (were encouraged/taught/shown how to develop) self-discipline.

I am not one of those types. Self-discipline does not come easy to me. 

Temptation and I are not mere acquaintances. We know one another in the Biblical sense, if you get my drift.

The first thing I have to do when I start dieting is establish a goal. Let's say that goal is to be able to wear the pants I was wearing three years ago. That means I would have to lose about 45 pounds. That means my goal would require me to weigh 230 (giving it a quantifiable number).

The second thing I have to do is establish a time frame. On diets past, I've used 84 days. Primarily because the Body-For-life program is based on that time frame. The BFL program is one that I have had quite a bit of success with - it's simple, easy to grasp, can be worked with minimal disruptions to my everyday routine, and doesn't cost a lot. In fact, since I prepare my own meals and eat less, it actually saves me money.

So, once I have established my goal and the time frame in which I plan to achieve that goal, then I have to map it out. Again, I defer to the BFL plan. Working back from the day I start the program, I write down on a calendar the numbers 84 to 1. Day 84 is the day I start, as I like to feel that everyday I'm getting closer to my goal. It's a silly psychological trick, but it works for me.

I then take a sheet of paper and divide it exactly in half with a bold black line. On one side of the sheet I write "Food Diary" at the top. On the other side of the sheet I write "Workout" on the top. 

The side of the sheet that is marked "Food Diary" is then lined into 6 segments, as daily food intake is regulated to three small meals and three snacks Monday through Saturday (Sunday is free day, eat whatever you want).

 On the side of the sheet that is marked "Workout" I write
"anaerobic/aerobic" below the word "Workout". I also line this side of the sheet into six segments, and then line each individual segment a further six times.

I then take another sheet of blank paper and write "Free Day" at the top.

Then I make 72 copies of the "Food Diary/Workout" sheet of paper, and 12 copies of the "Free Day" sheet, and then punch one side of all 84 sheets with a three-hole punch in order to put all the sheets of paper in a binder.

The sheets are put in the binder thus: six "Food Diary/Work out" sheets then a "Free Day sheet. When all the sheets are in the binder, then I number them countdown style, 84 to 1. Every seventh sheet is a free day, and if the program is started on a Monday, the last day will be a "Free Day".

Then I sit down and fill in every page (except the free days) with the food, snacks, and exercise I will do. The plan requires a minimum of 1500 calories a day with a 50/40/10 protein/carbs/fat distribution, and a routine of anaerobic and aerobic exercise alternating six days a week.

So, the first day, Monday, I go to the gym and I do six upper-body exercises for six sets each, spending roughly 45 minutes total doing them. After the workout I eat my first meal, which will be an egg beater omelet with turkey and salsa, one piece of toast, and a small apple. Two hours after that I'll have a snack, usually a protein shake. Two hours after that I have lunch which will consist of tuna with dill relish, a small serving of green beans, and five wheat crackers. Two hours later, an energy bar. Two hours after that, dinner, which will be a chicken breast (baked), some green beans, and a small serving of rice. The last snack of the day (you guessed it, about two hours after dinner) will be a small protein shake.

Tuesday, I go to the gym and do a minimum of 20 minutes of aerobics - usually the Precor cross-trainer, but sometimes the stationary bike, sometimes the treadmill. As I progress in the program, there will be days I forsake the gym for aerobic activity and just go for a 20 minute run around the neighborhood.

The food for Tuesday will mimic Monday for the most part. It'll vary a bit as I get tired of eating the same ol' thing day in and day out (There are a ton of excellent menu suggestions in the BFL book).

Sunday is free day, which means exactly that. But even though I eat whatever I want, I write down everything I eat, as it keeps me from going overboard. 

Then I take one more sheet of paper and write, as large as possible, the following:

Do Not Sacrifice What You Want Most For What You Want At The Moment.

I put that on the front of the binder.

From the very moment I start the program, that becomes my mantra.

When I want to deviate from my planned meals? When I want to skip a workout, telling myself I will make it up later?

Do Not Sacrifice What You Want Most For What You Want At The Moment.

When I come home from work and somebody wants to go out for drinks or to dinner or whatever?

Do Not Sacrifice What You Want Most For What You Want At The Moment.

When someone offers me a couple of pieces of candy or some other snack ("C'mon, it's just a few M & M's! What harm can they do?!"), or when I see a half-off coupon for my favorite restaurant?

Do Not Sacrifice What You Want Most For What You Want At The Moment.

When I have to attend a family/friend/work/social function and there are all kinds of delicious appetizers and an open bar?

Do Not Sacrifice What You Want Most For What You Want At The Moment.

When the morning comes way too early and I want to sleep in, promising myself that I'll get my workout in after work?

Do Not Sacrifice What You Want Most For What You Want At The Moment.

When I am working through the 84 days of the program, I will have those 14 words written down on small 3X5 index cards and they will be everywhere I am - tucked into my sunvisor in the truck, at my desk (both work and home), on the fridge, in my wallet...especially in my wallet - when I see that card as I'm trying to get cash out to pay for a temptation...works like a charm.

To some, that may seem ludicrous, but it works for me. There are probably some people who think it makes me look foolish, but know what? Fcuk those people.

I'm in this to make me happy, not anyone else. Being healthy makes me happy. This little trick gets me healthy. Simple.

Let's see how it works out. I'll post follow-up pics on February 17th of 2013, day 84.