Hello, my name is Shawn Rakowski, and for most of what I can remember of the last 20 years of my life I have been a bit of a chub. The worst of it being this god forsaken gut and occasional man boobery. I am starting this blog to document my journey to get in shape and kill off my gut once and for all.
I currently 28, 5’11, and 213 pounds. Not as big as I could be, but nowhere near where I would like to be. According the Omron Fat Loss Monitor my father bought me a few years ago I have a body fat percentage of 25.7% and a BMI of 29.3. That puts me on the edge of being obese.
My current goal is to make it to under 180lbs. This would put me right close to my the “normal” weight range for my height. 10 years ago this month was the last time I weighed under this mark. The closest I have come since was just over a year ago when I was around 189lbs. I was doing well at that time, but after my daughter was born I slipped and gained most everything back. However, this time I am determined to make my mark and take it the step further to keep it off. I would like to reach this weight by no later than my 29th birthday in February. I am hesitant to set a date because I don’t want to go to any extremes in this journey to make a deadline. Instead I am just going to focus on the month ahead of me and see how far I get.
How will I do it? Diet and excercise, duh! Oh, you mean specifically?
I am currently in week 2 of the basic program of Mark Lauren’s amazing book “You Are Your Own Gym”. I received this book for Christmas a couple of years ago, and it is what allowed me to get to the 189 mark last year. I know I can get results following his program.
Furthermore, I am going a step further this time and incorporating some cardio into my regiment. I plan on doing YAYOG in the mornings and cardio workouts in the afternoon on the same days. The other days of the week I plan on resting. I am adding cardio just to shave off a few extra calories. I plan on doing a mix of jogging, biking, football (work does a touch game every week in the summer), jump rope, and maybe some dance. I am doing a variety because I do not want to counter my gains from YAYOG by cannibalizing my muscles to make the cardio easier. Mixing them up, should thwart this, or at least that is what I hope.
I may also, during strength weeks of YAYOG mix in some free weights with the body weight exercises. Specifically, I have found I enjoy landmine presses and think they have a positive impact overall. We’ll see how thing go.
As far as diet goes, I am going to try and hold to a paleo diet + milks/cheeses as best that I can. However, I will continue to drink coffee or tea, as well as a whey protein shake after my YAYOG workout. As far as alcohol goes… a little less than a month ago I went a little overboard with drinking, and have decided to take it out of my life for now. I enjoy drinking socially, but the havoc it wreaks on your body is terrible. It is probably one of my gut’s best buds. And pop (or soda as you all might call it), *only* when I go to a movie. I really enjoy the popcorn/pop/movie experience, and am not planning to kill that off. However, I have to drive 60 miles to see a movie in a worthwhile theater, so this shouldn’t be a big deal.
I am also going to incorporate intermittent fasting (IF) into my diet. From what I have read, studies have shown this to have a positive impact on weight loss, as well as significantly increasing the longevity of animals.
With all that in mind here is what my week will look like:
- Monday: YAYOG in the morning, cardio in the afternoon
- Tuesday: YAYOG in the morning, cardio in the afternoon, begin IF at 6 for 24 hours.
- Wednesday: Rest, begin eating again at 6pm.
- Thursday: YAYOG in the morning, cardio in the afternoon
- Friday: YAYOG in the morning, cardio in the afternoon, begin IF at 6 for 24 hours.
- Saturday: Rest, begin eating again at 6pm.
- Sunday: Rest, no food restrictions “cheat day”
I may switch IF to Saturday @ 6pm into Sunday depending on social activities. I hope to evolve away from my “cheat day” over time, but for the next month at least I will use this to ease me in.