Monday, March 17, 2014

Rich O 2.0- 1 Year Later (Or The End Of Rich O 2.0)

size 52 jacket circa 2012
About a year ago Rich O 2.0 was born. He was born out of necessity. He was born out of need. He was born out of a guy needing serious changes. About a year ago Rich O got the proverbial physical from hell. His blood sugar A1C was almost an 11 (not good...actually quite bad), blood pressure was 140/88, weighed in at 234 lbs and jean size 38. Rich 2.0 was born to make right the horrible effects of Rich O's negligence. Starting the 2nd week of March a strict routine of diet and exercise was put into
size 38 dress pants circa 2012
effect. The results? As of this writing the A1C is 5.3 (normal but still on meds), Blood pressure is 111/69, body weight is 180 (about 23.5 % body fat tho I find these measurements inexact) and jean size 32/33! Better results then could have been ever expected in a year. Having said all that it's time to retire Rich O 2.0. We've all had enough of him. Rich O 2.0 was no fun. Rich O 2.0 was too concerned about everything he ate and did. Rich O 2.0 looked withdrawn. Rich O 2.0 was, frankly, a drag. So
having accomplished everything he could it's time to say goodbye and good riddance to Rich O 2.0....and say hello to Rich O 2.1 (c'mon you didn't think it would be that easy, did you)!

from tree trunks to shredded
Rich O 2.1 was actually born about 8 months into the Rich O 2.0 era. Having lost all the weight I wanted to I now wanted to get my body back to a muscularity I was more used to as opposed to the kind of loose weight-loss look I had developed. I didn't want to abandon the good habits I'd developed but I wanted to step it up. So while I still tracked all my food on My Fitness Pal and still used my Fitbit religiously (and I will swear to this day you can 100% achieve your weight loss goals using just this method) some tweaks were needed. So I started eating more and eating more normal and less strictly. The trick was not getting back into foods that were counter intuitive to the blood sugar thing. I added lots of whole grains like quinoa to my diet. Lots of healthy veggies too like broccoli, asparagus, spinach  and carrots daily. I start every day with a mostly veggie smoothie before exercising. I also increased my activity level to a silly degree.  An hour plus of cardio to start every day and usually another 30 after work. Weights at the gym 3 times a week. TRX body weight workout on non-weight days. Old school calisthenics (push-ups, pull-ups, squats, etc) every day. Core work (I didn't know what core work was a year ago) every day.  It's to the point on days where my activity exceeds my food intake I supplement with protein shakes which I haven't touched in decades. The results so far have been a much healthier, toned physique then I ever had even in my best shape in my 20's!

But, like most things, there's a downside. It takes time, discipline, and sacrifice. I've said it before and I'll say it again- someone married with kids would have a hard time with my method. This is an idea of my schedule during the work week-

6:15 am- alarm goes off
6:30/6:45- feet hit the floor. Have my morning green smoothie
6:45/7:00- Start morning exercise for 1-1.5 hours. Typically walking but often stationary bike
8:15- Take AM pills, start breakfast. Do calisthenics/body weight exercises (abs, push-ups, pull-ups, etc)
8:45- Eat breakfast
9:00- Shower and get ready for work
9:45- 7:00- Work (I get in a minimum of 7,000 steps (around 3.5 miles) at work)
7:15-8:45- The gym for weights and cardio
9:15- Start dinner, start prep for next day (make lunch, breakfast and smoothie prep to save time in the morning, clean up, dishes, etc)
9:45- Eat dinner
10:15- More calisthenics
10:45- Self physical therapy- Rehab bad elbow, ice bad shoulder, stretch out ridiculous calves
11:00- Relax

12:00/12:30 Go to bed

Days off work are less structured but just as active. Now this may seem absurd but it allows me to live a regular, non-diet lifestyle. to eat what I want if the occasion calls for it and to worry less about "cheating".  Plus I put it on myself for letting myself get so out of shape. Mentally and emotionally I still have trouble with the sheer power I've lost. This is hard to understand unless you've ever been where I was in the power department from age 17-37. My functional strength is far better then ever but the raw strength not so much. But I'm as happy with myself as I've ever been. I get a lot of reactions to how "skinny" I look. As a formerly skinny kid I have trouble accepting this as the compliment it's intended. I think I look fit. I also know the manner in which I dress (baggy) does not really "compliment" my streamlined look but I'll always be a fat guy at heart. That's one of the reasons I'm posting these one time only "after pictures". As a guy with body issues this wasn't easy to do but it feels like closure. I still have work to do like increasing my cardiovascular conditioning and toning up my pecs and lower abs (some bodily abuses can't be fixed over night). My goal now? On July 5th 2016 I want to be able to say "my name is Rich I'm 50 years old and I'm in the best shape of mt life".

This is likely the last ever blog on my fitness goals. I've adopted this as lifestyle for the foreseeable
future. I know friends, family, and coworkers are probably sick of hearing my talk to people about it BUT if there is any advice I can give on what's worked for me, please don't hesitate to ask! Below are links to some of the sites and products that have helped me along the way. Stay active my friends!

My Fitness Pal- My calorie tracker and safety blanket

Fitbit- 10,000 steps every day for life baby

Digifit- For tracking non-step cardio (stationary bike, elliptical, etc)

Polar H7 HRM- Heart Rate monitor to accurately track calorie burn during workouts

Every Move- A site that rewards activity with discounts and donations to charity

Runtastic Apps- Start a regiment of push-ups, pull-ups and free squats

Runtastic Six Pack Abs- Like the name implies

7 Minute Workout Challenge- Great in a pinch

Fitness Buddy- Replaces notebooks and charts for tacking gym workouts

MotionX24/7 sleep tracker- How much are you actually sleeping??

Steam Vita- Tasty, healthy steamed food

NutriBullet- Healthy "nutri-blasts"

Yonanas- Creamy desserts, no added sugar

Gorilla Gym- The ultimate doorway gym

Perfect Fitness- Home of Perfect Pushup and Ab Carver


Anonymous said...

Hey, this is robertmarilyn from your everymove team. Great job on turning your health around! Very inspiring!


Rich O said...

Robert thanks for the kind words! It's been quite the experience! And I mention Every Move in the notes because, in all honesty, trying to keep up with you folks sparks my competitive side!

Stay active my friend!