New year, same focus.

Greetings,
It has been quite some time since my last post. Life sometimes gets in the way and can throw us off track from agendas we've set. However, on somethings we have to stay the course. Your health should be top priority. Mine is. As I stated I haven't posted lately but, I've still been focused on becoming a better me. A different me aesthetically speaking. This has been a deliberate lifestyle change for me. Going to the gym on a constant basis with a specific goal wasn't easy in the beginning. I had to figure a way to include it in my lifestyle. I had to carve out a schedule that would work for me, based on what I had going on at that time and still meet the criteria needed in order to affect the change in my body wanted. That takes time and patience. I didn't gain all of the weight over night and was not going to lose it overnight. Eventually, I did. Exercise has become a part of my routine. I'm in no way a gym rat nor do I want to be. However, I can spend a good deal of time exercising with deliberate focus on specific goals, i.e.; lose weight, lose inches, gain muscle, tone, improve cardiovascular and so much more. And I have.

I feel so much better. My endurance has improved so much that I have stamina for activities that were once problematic for me. I can walk a distance without experiencing fatigue. My breathing has improved. I'm no longer at risk for stroke because of high blood pressure. My blood pressure is controlled now and without medication. My eating habits were never terrible. I still eat what I want. Being a chef makes it easy. I fell ill a couple of years ago and doctors eventually diagnosed me a heart condition. Medications had severe side effects but after extensive conversations with a team of physicians at Piedmont Hospital here in Buckhead and explaining to them how much exercise, being active plays in my life they agreed. They saw the results themselves and I've all but reversed my condition totally. I told them, I'm not this guy they see before them. I'm not sedentary and a glutton. And I showed them. I've worked hard over these past 7 years to drop a lot of pounds and inches. I've essentially lost in weight and inches the equivalent of an entire adult. That's huge. For me anyway.

Well, as I stated the medications I was on this last couple of years for the condition I was diagnosed had side effects to include retaining fluids which meant I had gained some of that weight back. A great team of doctors who specialize in a certain field and dedicated to finding solutions helped me get back to the me I had become. In addition I'm back on track working towards the me I what to be going forward. People are living longer and looking good doing it. And most of that is directly related to improved lifestyle changes. Eating better, cleaner and exercising. Plus taking care of their skin and reducing stress. It's all connected. This year I have goals of actually going to a beach and taking my shirt off. I've never been to beach before. And I have never been confident about my body to be bare chested in public. I'm visiting two countries and relaunching my personal chef/cook-for-hire business. Also I going to find love this year. I don't know where she is but, I will find her and start a new life as a family unit. I'm excited. It's a whole different world living.......Less Than Heavy

October 2009 @ 515lbs I joined LA Fitness that November

January 2016. I still work to do.

I haven't tucked my shirt in to my pants in years. Former fat guys know this struggle.

Clam and spinach soup. For the recipe go to Facebook and find my page. 'Figs and Pears Culinary Services'.

Stay Focused

Undoubtedly the most difficult part of a lifestyle change is staying focused. Keeping your eye on the prize so to speak. It holds especially true for those of us reshaping our physiques. You've probably been getting it in at the gym or at the very least walking around your neighborhood or apartment complex. However, no one has been giving you any accolades on the 1-2 inches you've already lost. No one seems to notice that you're out there doing something. Try not to focus on that. Besides ultimately you are not doing it for anyone else anyway. Right? Remember that the change you seek will not come overnight. You are deliberately changing your body and it is a process. It takes planning and then execution. Above all patience because you need patience to allow the plan to work itself out.

I was in the gym recently and using a standard flat bench I added bench presses to my workout with free weights. An accomplishment for me in that I typically have stayed away from free weights because I'm usually working out alone and it is a safety hazard unless you're not a novice. And more to the point that until recently I wasn't able to perform exercises on the bench comfortably because of my girth, as it were. I couldn't lay my back flat on the bench.  Some of you are probably here, now. Don't get discouraged. Again just stay your present course and in time you'll see the results you're wanting.

You're wanting to know what I'm doing. I do 30 minutes of cardio at a brisk pace and then I do ab work. The gym to which I belong has machines that target specific areas of the abdominal. Including one solely for the obliques, wow. Love it. So I spend about another half hour to 45 minutes once I'm done with all the machines for my abs. I do a lot reps, about 30-40 depending on how heavy the weight and about 6 sets each. Cardio followed by ab work like I'm doing believe me the inches around your middle will fall off so quickly. I concentrated on this for months. I'm saying almost 3 months of just this with some leg work in between and I started dropping waist sizes. And I haven't stopped. This is one part, there is another area that requires just as much focus and that's your diet. First thing is to increase your water intake. I drink literally a gallon of water a day. I go to Kroger or Walmart and buy those gallon jugs of water for sometimes less than a dollar and I'm drinking a jug each day. Also add more raw and steamed vegetables in addition to fruit to your daily diet. You can still have some of the foods you like just in moderation. A good tool to help teach you discipline is to choose a food you like and make it a reward for yourself at the end of the week. If you complete all of your workout tasks then you have the reward to look forward to.

Hopefully, I've given some helpful tips or maybe my stories here can offer some motivation. I'm just an average guy who decided to take control of his health and then share my experiences so that other average guys won't have to feel like they're alone in this fight. Because that's exactly what it is once it starts. It's a constant battle to keep going. So that you, too can live ....LESS THAN HEAVY

On A Mission

My last and first post basically gave a synopsis of what I've been going through the past 3 years regarding my physical makeover. I didn't go into much detail as I really didn't want to bore anyone reading this. As cathartic as venting in this setting is I'm also a writer and I prefer to keep my readers attention. Lol. Anyway, I stated once before that I would tell some of the things I'm doing to get my results.

First, I had to get serious about changing for the better. I did that and joined a gym. Now saying to yourself that you are serious about changing yourself is a first step. Actually putting something in motion is part two of that first step. For example, I joined a gym and then I finally went one day and met up with a friend worked out with him. Here's the all important step two. I returned the next day. That's big. And once you make up your mind to going back the day after the previous day, it will get easier and before you realize it you're a regular. It doesn't just stop there. You have still work to do.

I was in the gym a few days ago and I had just finished a set that I was working. Then as I'm resting I see this guy walking around. He was a big guy and I could not take my eyes off him. I watched him for as long as he was within my sights. I still did my sets but when I was done I looked around the space until I found him. He would move from machine to machine almost like he was wandering aimlessly. Clearly, he didn't have a plan of any sort. He was some what slow moving and I could tell really out of shape. This person would get on a machine that worked muscles in the arms or chest and then he would move to a machine that targets a different muscle group. Well, the reason I was so enamored with is that I used to be him. When I first joined, I was so excited and gung ho about what I was about to get in to. Then reality set in. I had been told by more than one trainer and not to mention my friend, the trainer, to get on the treadmill and do cardio. I needed to build my endurance but more importantly the cardiovascular activity would improve and increase my metabolism. Which obviously was stagnate and a major cause to my weight gain. I needed to move in oxygen for at least 30 minutes daily and that will make changes to my metabolic rate drastically. However, I was hard headed then. I would go to a treadmill. Set the timer for 30 minutes and start. Then it would take forever, in my mind, to get to 10 minutes. After 14, I would hit STOP. So now, I'm thinking well I don't need cardio, I'm just going to just hit weights. And I did and I learned quickly that I was going about it wrong. Watching that guy just brought back those memories. My point is, there is no short cut. You've got to make the decision to want to change and then put in the work required for the desired results.

My goal is to get around 230lbs and shrink to about size 36-38 inch waist. I'm about a 44 now and still shrinking. I feel better than I have in years. I was in a department store recently and browsing in the mens clothing. I was kind of taken aback realizing that I could now pick up and purchase items from the rack. I was no longer limited to the Big and Tall section of that store or to a big and tall store. It felt good. I haven't been able to really do that in almost 15 years. Then I realize, that's a long time to be that big. Anyway, one might think that being a chef would make it easier for me to eat healthy or non fattening foods too. Well, maybe for some. I other the hand have regular job and me being a chef isn't full time yet. Another project I'm working on within the metamorphosis of me. However, I do eat much better and truth be told my eating wasn't the big reason for my weight gain and health issues solely. It was a factor. Now, I do much better across the board. And in case you're wondering, no I don't specialize in healthy cooking in my food service. LOL. I do however, have a few dishes on my menu that are figure friendly. My food style is bistro. Lots of good items from which to choose but, I can get in to that another time. I was in a restaurant last week and actually sat in a booth. I didn't have to hold my plate up to my mouth. I could lean forward to the plate as it was on the table. I'm telling you. I've made strides. LOL. I could go on and on about the little things like that I'm noticing. 

Anyway, I've changed up my up exercise and eating routine a little. I am inspired by a friend who recently lost significant weight. She's on a 8 week regiment designed by a nutritionist she's hired. And it is working wonders. She starts a new 8 week cycle soon and by the results from her first cycle she's going to make great changes. She went from a size 16 to a 10 in 8 weeks. Wow, impressive. So I'm putting myself on a 10 week cycle. I've turned up the intensity a little with my work outs. I do more reps now with lighter weights. My cardio will still be consistent. And I'm cutting out more from my diet. I drink lemon water daily and still a gallon of plain water each work day. Also, I have an additional source for my motivation. I won't say what that is but, I hope it turns out the way I want it in the end. So, I'm on a mission. Although I've come a long ways since 2009 and 415lbs, I still have a ways to go to meet my goal. But it is so nice to be living .......Life Less Than Heavy!

This is when I started.

My name is Phenomenal T. Raspberry but, I go by Phen. Most people who know me on the net call me Phen and it's also my nom de plume.  Anyway, I decided to create a place where I can vent, share my experiences and accomplishments/failures regarding my physical metamorphosis. In other words I'm on a journey to losing weight, living healthier and changing my physical appearance. So like I stated earlier, I wanted a place that would allow me to share it freely. And here we are. I've accomplished it. Meaning, I did it. 3 years of hard work, dedication and focus on exercise and a better diet. I am no longer the guy in this picture and I'm now living my 'Life Less Than Heavy.'

I started seriously 3 years ago. Yes, do the math with this current year being 2012 that means 2009 I put a plan in to effect. What was the plan? It didn't involve me sitting down and working out some elaborate algebraic formula on a dry erase board. Not even going to clinics or workshops and consulting the utmost respected or accomplished experts.  No, none of that. Simply, I decided I wanted to lose weight, look better, feel better and to do that I needed to get serious. Then commit to it. So I did. It took awhile but, I finally landed a job that would allow me to engage in activity necessary to at the least, start the process. In short, at the time of this photo my job didn't allow me to even belong to a gym. That can clearly be seen in the picture. Look at how big I am. For the record that's the largest I've ever been in my life. And ironically, that weight was reeking havoc on my health and jeopardizing my life.

Within the year that followed, I was able to make changes to my job and it took a while for things to happen. A lot of that was not of my control. I simply had to be patient and wait for conditions to change and opportunities to arise. The alternative would have been to quit and then roll the dice on finding a new job relatively quickly and at that keep at the least the same wage. I had too many obligations to be that reckless. Plus, I'm not a twenty something kid. I'm an adult who has to behave responsibly. 

So again this blog will serve as a platform for me to describe how I've been losing weight. Losing inches. I will discuss my workouts. What I do at the gym. What machines I'm on and why and even for how long. I'll talk about my diets. The foods I'm eating. Don't get it twisted. I won't be spewing paragraphs here with information as though I'm an expert on health/wellness and fitness. I'm sharing my journey. Period.  So if you, (reader) have questions feel free to ask but again I'm not an expert so don't expect those types of responses. And yes, I will hit you back when I can.  I'll post pictures and that's not to say the pictures will always be of me. I'll share my interests and activities I'm in to. For instance, I'm not only a writer but I'm a chef as well. I know, kind of making you say..hmm. Lol.  I started a company as a cook for hire and actually the above posted picture is on a job, in a client's kitchen.  I'll post recipes and even tips from me or tips I may have gotten from others I've encountered along my journey. I'll share a story real quick. I bought a pair of cargo shorts back in 2007. I ordered them online as a matter of fact. They're a pair of Nautica. Nauticas are cut narrow, that's just what it is. And they at the time only make them so large. I ordered the largest size from the catalog. 48 inch waist. I received them and could NOT get ONE leg in. I was that big and delusional. It's not uncommon, I found that big people don't realize or even worse lose track of how big they are. And I had become one of those people. I also bought a pair of cargo pants from Ralph Lauren from that same catalog. In the same size and when I receive them I had the same results from trying to wear them. Long story short, I kept both pair of those bottoms as motivation. 4 months ago I tried on both and was able to get them up, zipped and buttoned. However, they weren't Pret a Porter. Those of you in fashion will know what that phrase means. I have been wearing those bottoms now for over a month. And they are now too big in the waist. Now, that's progress. That's me seeing the fruits of my intense labor. And you know what, it feels good. I'm living my 'Life Less Than Heavy'.