BOB'S BLOG: Tuesday, February 7

Workouts and food logs and Superbowls, OH MY!!

It's been a busy few days here at Fitness Together. Bob came in Saturday (Feb. 4) and Monday (Feb. 6) since the last time we posted. He's off today because of scheduling conflicts, but he'll be making it up on Saturday...don't worry!!

By the way, Bob is now half-way through this 6-week client case study...and we are so thankful for his TREMENDOUS dedication and perseverance throughout the process!

I'll catch you up on the workouts and THE WEIGH-IN first, then we'll talk nutrition.

Weight: 254.4 lb (down 4.4 lb from his original 258.8)
Waist: 41.75 in (down 3.75 inches from his original 45.5)
Body fat: ~30% (down .4% from his original ~30.4%)

One-On-One Personal Training Workout: Saturday, February 4
I haven't gotten the details from Justin, but Bob told me that they did a lot of classic, powerful exercises (chest press, push press, etc) VERY QUICKLY. They got done with all the exercises as fast as possible, which left extra time at the end of the workout to throw in some new stuff!

TOTAL CALORIES BURNED: 1075!!!

One-On-One Personal Training Workout: Monday, February 6 
Warm-up
Lateral Bounds (15 R/L)
Boxing (30, 30, 30)
Hops (10, 10, 10)
Upper Strength
Chest Press (35/12, 40/12, 45/12)
Rotate and Push (22.5/12, 27.5/12, 30/12)
Lower Strength
Ball Squat w/ hammer curl (20/15, 25/15, 30/12)
Elliptical (L25/4.0 speed, L10/7.0 speed)
Function
Split Squat w/ rotation (20/10 each leg, x2)
Ball slams (10/20)
Core
Crossing sit-ups (10 each side)
V-ups (15)
Stretching and Cardio

TOTAL CALORIES BURNED: 906
HIGHEST HEART RATE: 171 

Nutrition: Thursday, February 2
Breakfast: 2 pieces of Ezekiel bread, 2 tbsp peanut butter (260)
Lunch: Progresso soup, 2 tangerines, grapes, almonds (335)
Snack: Granola bar (180)
Dinner: Veggie pizza on wheat crust (475)
Snack: Popcorn (100)
Drinks: 1 Diet Coke, 6 waters
DAILY TOTAL: 1,490 calories (This is much too low. Bob needs to be in the 1800-2000 calorie range)

Nutrition: Saturday, February 4
Pre-breakfast: Granola bar (140)
Breakfast: Granola bar (140)
Lunch:  Spinach salad, gyro meat, dressing (680)
Dinner: Beef fajitas (half portion), corn chips, guacamole (925)
Drinks: 2 Diet Snapple, 6 waters
DAILY TOTAL: 1,885 calories (This number is great, but Bob missed out on his snacks and ate most of his calories at dinner instead)

Nutrition: Sunday, February 5
Breakfast: 2 pieces of Ezekiel bread, 2 tbsp peanut butter, Greek yogurt (390)
Lunch: Banana, almonds, fruit cup (320)
Dinner: Spring roll (120)
Snack: Popcorn (100)
Drinks: 3 Diet Cokes, 4 waters
DAILY TOTALS: 930 calories (Only half of what he should consume in a day, and there were no snacks)

NUTRITIONAL HIGH: I have to commend Bob for his self-control throughout his meals and especially on Sunday. Bob attended a huge Super Bowl party and didn't even go into the food room because he knew it'd be hard to say no to all that game day grub. How many of us can say that we didn't splurge a little on Sunday?  I know I can't.
NUTRITIONAL LOW: Although self-control is an EXCELLENT trait and an important component to weight loss, too much of anything is usually not a good thing. Bob has a bit of trouble keeping his caloric intake high enough to sustain a healthy metabolism and further encourage weight loss. It sounds counter-intuitive, right? You see, when the body doesn't get enough energy in a given day, it tends to slow everything down, becoming more efficient in its energy expenditure (i.e.  burning less calories) to save energy! That's not the best thing for weight loss, because we need to sustain a HIGH metabolism (i.e. burning up more calories) to help facilitate sustainable weight loss.

Help us continue to encourage Bob in his weight loss endeavor! Contrary to popular believe, it's still possible to ENJOY life when losing weight. Never forget that!