Hey all D7 asked me for some examples of what I did, so here you go.
KDP... So proud of you for many reasons and this achievement is one of them. I know that you will be an ongoing inspiration to many of us here that can relate to a weight gain and struggle to get back in shape.
Perhaps you can share examples of the food choices and exercise/physical activity and the mind set that you use and tell yourself. And keep in " mind " that not everyone is going to be able to rock it out in a kilt.
Awesomeness point to you.
Thanks for all the feedback and sorry it took so long to respond. I have been traveling due to work related mission...we drove from Germany to Bulgaria in Humvees, conducted some training with Bulgarian and US soldiers collectively, then drove back. So I have traveled over 3000 miles in 15 days. We drove through Germany, Austria, Hungary, Romania, and then Bulgaria. However I was asked how I lost the weight I lost so I will start to post some stuff and see where things go from here.
I had to lose a lot of weight and had a time crunch to do it. Let me start by saying this wasnt easy by any means, but it was been extremely rewarding.
My workout schedule now consists of working out 5 -6 days a week, usually 2x a day.
Monday, Wednesday, Friday: AM: Cardio, usually 2-4 miles in the AM...Since my knees are bad I usually walk/light jog or I put a 35-45 pound
backpack on and march about 4-5 miles.
PM: Strength training....not weight lifting. I am not a huge fan of weights so I spent a lot of time looking into
exercises that use my own body weight as resistance. I would do pushups, dips, pull-ups/kip-ups, sit-ups,
russian twists, etc... My personal workout for this was called "The Strength of Asgard" which can be found
online. From time to time I would through in some weights to change up and not plateau.
Tuesday, Thursday, Saturday: Switch the workouts...Strength training in the AM and then Cardio in the Afternoon.
Sunday: Rest day.
I also purchased a Fit-Bit and would strive to walk anywhere from 15000-20000 steps a day. I needed to see something tangible so I would continue to work out even if I didn't want to. If I saw that i only walked 7000 steps during the day, I would do extra cardio so I could see progress.
I would have a protein shake for breakfast, salad with protein for lunch, and then a light dinner, Lastly I would have a small protein snack before bed (usually a handful of plain/raw almonds), I know it sounds counter-productive, but my nutritionist pointed out that that little bit of protein will actually help you burn calories while sleeping. Lets not forget to drink water. I usually drank about 100-160 oz of water a day. If you take your body weight (at the time mine was 238 pounds) divide it by half (put me at about 120) and change it to ounces, thats about what you should be taking in for water consumption (hope this makes sense)
During my cross-EU trip every time we stopped to fuel up our vehicles I would do 50 pushups and 50 squats. then I added abdominal twists so I could add more to my workout and see my love handles start to disappear.
I have seen continued progress and would love to know what workouts some others use. I need more variety in my workouts so I don't stagnate.
I appreciate all the positive feedback from you all and it reminds me that there are good people still in the world. Most of them are here of course