Steve, Rebooted

I lost another pound! I weighed in at 239.5 lbs. this morning.

I now have just a little less than three months until 12/15/09 where I intend on weighing 215 lbs. I need to lose another 24.5 lbs., which is an average of 2 lbs. per week. This is definitely doable, but if I don’t quite make it to 215, it doesn’t mean I haven’t accomplished my goal. I’m looking for long-term, and finding my optimal weight — one that I can maintain over time — is more important to me than what the scale says.

The picture above shows my progress so far. The image on the left is from October 2005 where I was probably at my heaviest at 278 lbs. The one on the right, taken on 9/17/09, is me at 240.5 lbs. I still have a way to go, but it does show some significant progress.

While I do carry a significant amount of overall bodyfat, I think the progress picture shows that my upper body is developing. When I workout, the musculature of my arms shows nicely.

Notice that the shorts in each pic, though different colors are the same style/brand and same size. The silver ones are noticeably looser.

And yes, I know…I am a hairy beast.

I just weighed in at 240.5 lbs., down from 243 on 9/4/09.

Starting weight, 6/8/09: 267.

Goal weight: 215 +/- by 12/15/09.

At my heaviest, in October 2005, I was 278 lbs. I have the before pic to prove it. I will at some point be posting pictures, when I feel confident enough to post them.

I hurt my back in July at work and it still isn’t quite right. I’m currently under the care of a chiropractic physician and luckily have been cleared to be able to continue to exercise. I’m also really putting my Corrective Exercise Specialist certification knowledge to good use as a result. With the NASM-CES, I am able to design corrective exercise programs for my clients and…ME!!!

I’ve been using a foam roller on my back and using a technique called self-myofascial release. It brings relief (if only temporary) and is an effective means to reduce inflammation and soreness.

The things that I DO NOT DO:

Barbell squats: I’ve never done barbell squats in my life and at this point, there’s no need for me to do so. The last thing I need to do is axially load my spine. Besides, there are PLENTY of other exercises that can be done for legs and lower-body strength (bodyweight exercises, anyone?).

Barbell Deadlifts: By similar notion to barbell squats, the compressive forces that occur on the spine during deadlifts are too risky for someone in my condition (surgery in 2004 for herniated disc, L5-S1, 100% successful). It’s just not worth it. I’m not a competitive powerlifter, and, like alternatives to barbell squats, there are many other (safer) exercises that can be done that work the same muscle groups that the classic deadlift does.

I train intelligently, conservatively, and as a result have enjoyed incredible and favorable changes in my physique and overall health & wellness.

The good news is that my nutrition is right on, and combined with a carefully-designed supplementation regimen that includes Omega-3 EFAs, Glucosamine & MSM, B-Complex vitamins and a high quality multivitamin/multimineral, I feel better than I have in years. I am on my way to being in the best shape of my life by my 40th birthday, which will occur mid-2010.

For more info about me and what I’m up to, please visit www.finallyfitatforty.com

I weighed in at 243 lbs. today. I’ve lost a total of 24 lbs. since 6/8/09. I’m going for a total of 50 lbs. lost by 12/15/09.