Remembering Fat Brad

I’ve had a week of nostalgia.  I heard a song on the radio and started thinking aboutmy friends I grew up with.  I heard anther, and it brought back fond memories of my Grandmother singing in a hot, old suburban towing a camper on our way to Laurel Hill State Park.  I visited my Great Aunt Dutchie one last time before her funeral and lots of memories came back–fishing with my cousin Steve, cleaning fish with my cousin Jon, laughing with Dutchie.  I even thought a lot about my FIRST DATE with my wife–which was almost 20 years ago.

But not all of my memories this week were necessarily “pleasant.”  For some reason I started thinking about Fat Brad.  I’m not sure if it was hearing Jimmy Moore, on his Living La Vida Low Carb podcast, talking about loosing 180 pounds and still being obese in his min; or, when I told a friend on a weight loss journey that “when all else fails, remember,” but something sparked my memory banks into the fat days.  And some people may be surprised, they were kind of dark for me on the inside.

When I was a kid, I always wanted to play baseball in the summer, football in the fall, and wrestle in the winter.  But I was the fat kid–at least that’s how I saw myself.  When I wanted to join a team I was asked if I could run?  Would I be able to take laps around the field?  I wondered if I would hold the team back because I was slow, couldn’t swing a bat, or if the kids would make fun of me.  Once, I joined the junior high wrestling team–for about 2 weeks.  I was so excited to be on the team, but I gave up after a few practices because “I had Achilles tendonitis”–read this as I had an excuse.

When it came to health, hobbies, and general interests, I developed a pretty good track record as a quitter– someone who gave up when things got hard.  I lost a bunch of weight on low carb once, then gained it all back when I went back to school for my master’s degree–it was too hard to go to school AND eat right.  I have wood working equipment that I can do basics on; but, when I started to advance beyond the easy stuff, it was time to move on.  Guitars, bass guitars, shooting bows, shooting trap, eating low-fat, eating low carb, it didn’t matter–I was a quitter.

I remember sitting in a restaurant with friends and ordering a medium pizza for myself.  One of my friends asked if I was concerned about my health–this is AFTER I lost 70 pounds on low carb and gained it all back.  My reply was heart-felt and truthful.  I said, “No, I’m fat, I know I’m fat, I’ll always be fat.  I only have one life and I’m going to enjoy it.  If I die from a heart attack at 40, oh well!  At least everyone will know I lived to my fullest.”  Again, I quit.  I believed I was fat for a reason and I thought, “screw it.  I’ll eat what I want.”  This led to breakfasts of 4 to 8 Little Debbie snack cakes, lunches of super sized portions at fast food restaurants, and a fast food or sweet snack later in the day.  I was a wreck.  I quit.  I just gave up on myself.

When I had my A HA moment when the doctor’s scale wouldn’t weigh me, I thought I would give life a go again.  I hit the low-fat diet with gusto and lost a bunch of weight in the first 9 months.  I went from 398 (that’s the first time I’m revealing that number.  I always said 378 because I was way ashamed being so close to 400) to 262 in a year and 9 months.  I stuck with the low-fat diet and eventually started gaining some back.  I ran even more, cut more fat grams, ate fewer calories, and still gained.  Eventually I hit 288 again.  Then I was diagnosed with Celiac, found low carb paleo (another post some day) and never looked back.

This weight loss journey has actually stuck!  All of a sudden, my life as a quitter ended.  I’m a nutrition freak; I don’t believe in “cheating;” I’m an exercise junkie; and I actually care about my health and how I look.  No more buying my clothes in JC Penny’s big and tall section.  No more size 56 pants and 4 or 5 XL shirts.  Nope.  I’m not a quitter anymore.  I refuse to give up.  I refuse to give in.

When life tempts me think back to my roots as a quitter, I remember; then keep going.  Mike Ditka once said, “you are not a loser until you quit trying.”  I’ll never quit trying this time.  I am a winner.  I will continue to succeed!  My giving up on myself days are over.

Be alive!

A look at how my 2012 goals are coming along

Well, it’s the middle of March.  Not quote the ides just yet, but close.

I’ve been thinking about my goals and how I feel that I haven’t made much progress.  So I’m going to look at them right now and see how things are going:

1. Love my wife, family, and friends.

• This one is right on track!

2. Bench press my body weight–for 5 or more reps.

• I went from pressing an estimated one rep max of 190 to an estimated one rep max of 210 in 7 week.  I’d say I’m progressing nicely here.  Of course, this is the worst movement I have!  Still a far cry from 277 (my weight as of today.)

3. Squat 1.5 times my body weight for 5 or more reps.

• I’ll be getting a better feeling on this one tomorrow.  BUT, as of last week, I’ve added almost 40 pounds to my estimated one rep max.  Not too shabby for just 6 weeks!

4. Squat twice my body weight.

• Ok, I’m not sure where this goal came from, or how what I was thinking, but this is totally unrealistic goal for 2012.  I’m not going to delete it–something to aim high for?

5. Pull 400 pounds in a dead lift.

• I’ve added 50 pounds to my estimated pull.  BUT, I think it’s actually more.  I have one more month of the training program I’m working on now then I’ll re-test.

6. End the year in a pant size that starts with a 3.

• This one is going backwards!  I think I haven’t been eating enough?  I’m lifting heavy 4 days a week–with 3-4 days of 30-45 minutes of cardio mixed in.  I’m doing well with low carb, but I think I’m just not getting enough calories for the low carb lifestyle.  I’ve increased my food intake; let’s see how that goes.

7. Complete a bicycle tour–most likely to Washington DC.

• This hasn’t happened yet–but it’s MARCH!

8. Hike more with Dawn and our dogs.

• I took Luau and Shelby out a few weeks ago for ~3 mile hike.  Dawn was training the other dogs, so it was just us.  Already ahead of this goal!

9. Complete my second MS Escape to the Lake bicycle event.

• This goal may not happen.  I’ve been debating doing this event, and I’m teetering on the “not going to do it” side.

10. Continue my healthy, low carb lifestyle.

• So far so good.  Hoping the increased food will decrease the waist!

11. Fix my barn.

• It’s taunting me.  I’ll be all over it soon enough!

Well, I guess I’m not doing as bad as I thought.  I wish I could boost the fat loss, but I’m struggling.  It gets frustrating when you think you’re doing everything right, only to find out nothing has changed.

Where I came from, where I am, and why I should be ok with that.

When I stop and take a hard, objective look at where I am in my life, I should be happy.  In fact, I should be more than that. I should be proud.

Our worldviews are established as we grow-up.  I was fortunate to have two parents that taught me the importance of love, caring, understanding, and respect.  My Dad worked in a slaughter-house to provide for his family.  He didn’t make much money, but it didn’t matter.  I always looked up to him and knew that I wanted to be like him when I grew up.  I wanted to have a wife that I devoted my life to and was my best friend.  And I do.

My Mom went back to school to be a hairdresser when I started school.  She went to work for herself and scheduled her appointments around her family.  She was home when we went to school; then went to work.  We ate dinner as a family.  Then she went back to work in the evenings to help support our household.  She didn’t make much money, but it didn’t matter.  I always looked up to her and knew that I wanted to be like her when I grew up.  I wanted to understand and know that material things were nice, but love is what counts.  And I do.

I grew up next door to my grandparents.  I saw them  laugh, bicker, sit in silence, and just plain enjoy each other.  My pap was a hard worker and provided for his family.  If something needed done at the house or with a car, he did it.  If he didn’t know how, he figured it out–and he taught me how to do the same thing.  Muga was a full-time machine of love.  Her aura spewed it.  She was the true definition of love your neighbor.  I knew when I grew up, I wanted to be like them.  I wanted to be able to be self-sufficient, be a hard worker, not be afraid of getting my hands dirty, and most importantly have a relationship that will last a lifetime.  I am, and I do.

Everyday I wake up to the woman of my dreams.  She’s my best friend, my companion, and I couldn’t be happier.  She makes me smile, helps me with my problems, and has taught me to believe in myself.  She encouraged me through a master’s degree, helped me through career struggles, and stuck by me when I went through the hardest two years of my life.  She’s the reason I go to work and come home.  I guess you could say, Dawn is what my parents and grandparents raised me for.

I have a family that loves me, an education, and a job.  We have a house with a little over two and a half acres.  We enjoy our dogs.  Dawn trains and shows them.  We make our payments and have enough left over to eat and have fun in life.  We have close friends that are like family.  Recently, I’ve grown closer to my sister and brother-in-law–something that I treasure more than words can say.

I’ve lost over 100 pounds in the last four years and have kept it off.  I’ve run three full marathons, two 50K ultra-marathons, rode my bike in a century, and countless metric centuries.  I’m lifting weights now and getting stronger and more defined every week.  Someday I’ll compete in a powerlifting meet.

My life is pretty good.  I have, and accomplished, a lot so far.

Some people say they came from nothing.  I can’t say that.  We didn’t have money.  In fact, when other kids talked about going to McDonald’s over the weekend, I talked about the “car picnics” we had (ham sandwiches, a can of soda, and a shared bag of potato chips in the car outside the grocery store.)  I’m not sure, but I’ll bet we couldn’t afford McDonald’s most weeks.  And to be honest, I’m glad we couldn’t.  I loved those car picnics with Mom, Muga, Pam (my cousin,) and Sara.

You see I came from humble beginnings of love.  I came from personal sacrifices from my parents to ensure I would succeed.  I learned to turn this into success in other areas of my life.  My role as husband, son, brother, salesman, and semi-athlete has been successful.  I have nothing to be ashamed of.  I guess I paid attention.  I am truly a mix of Mom, Dad, Pap, and Muga.  And that makes me smile.

I’m still hungry to continue to succeed.  And I will work hard to get there.  I’m not a quitter, and never will be.  I’m proud of who and what I am at 38 years old.

From healthy, to runner, to cyclist, to strength training…

Sometimes we need to stop and think about what we really want.

Since the beginning of 2008 I’ve wanted to be healthy.  I followed a low fat diet–then discovered I had Celiac disease and went low carb.  I started to run, then transitioned to a bicycle (that’s when I learned about the Celiac,) and now I’m lifting weights.  All of these things are paths to good health; however, I can;t help but be disappointed with where I am compared to where I want to be.

I mean, who trains for over a year to run 3 marathons and two 50K trail races and doesn’t lose weight?  How about cycling 3500 miles in a year?  I’ve been hovering around the same 260-275 pounds since I ran my first marathon in September 2009.  That’s very frustrating.  The good news is that I haven’t gained it back.  All of the exercise has kept the weight off, but my intake is obviously at maintenance levels.  Proof that weight loss is heavily factored by diet–way more so than activity!

In November of last year, I realized I’m a mesomorph/endomorph.  I’ll never have that 6-pack ab stomach (plus a lifetime of obesity has left skin that will cover my abs for all time and eternity.)  I’ll never be that slender runner, the 5K race winner, or the sleek cyclist cruising around at 20 mph.  I have a big frame and a big body to go with it.  I’m a Dodge Challenger trying to hang with the Porsche crowd.

With the realization that I was trying to be something I’m not, I decided to join a gym.  This led me to Craigslist; which led me to The Hole (my basement gym.)  It’s old school free weights.  I overhead press, deadlift, bench press, and squat every week.  A few times a week I hit the bike or treadmill to continue my cardio conditioning.   All this led me to yet ANOTHER DISCOVERY:  I’m not a Muscle Car.  I’m a truck.

I like to lift heavy stuff.  I like to feel the weight bearing down on my back when I squat.  To feel my grip loosening when I deadlift.  I’m starting to see that God made my body to move stuff from here to there.  I’m a workhorse.  And I’m ok with that!

My goal is to still drop the fat.  And I need to dial in my diet to make that happen.  I still love to ride my bike and plan on doing some cycling touring this summer.  I did lose my passion for running.  Maybe I burnt myself out with doing too much too soon?  I never dropped out of a long distance event, but training for them was brutal.

I’m going to make it.  I’ll be what I want to be with what God gave me.  I’ll take my shirt off in public someday.  Hopefully in June.

Just gotta dial in that dang diet….

If Genetics Loads the Gun…

Yesterday I listened to the latest episode of the “Low Carb Conversations” podcast.  Their guest Barry Cripps used a quote of “Genetics loads the gun, but nutrition pulls the trigger.”  He wasn’t sure who the originator of this quote is; after a Google search I discovered there’s a lot of variations used by a lot of different folks.

For some reason this quote seemed to hit me.  I spent a lot of time yesterday thinking about its ramifications or actual meaning to everyday life.  I do believe we are all killing ourselves slowly with the Standard American Diet (SAD), but is the nutrition really to blame?  Cocaine kills a lot of folks too; is it the drug or the person that snorts it up their noses fault? Or maybe both?

The theme to my belief of weight loss, exercise, and life in general is a very simple concept: choice.  Everyday we are given an opportunity to make a choice between many life options.  We can choose to call off work sick, meet friends for dinner, skip that workout and veg out on Facebook.  We choose what clothes to wear, which coat to put on, and how fast to drive.  We decided to have a second (or fourth) cup of coffee, what shows to watch, and what time to go to bed.  In fact, everything we do in life is a choice.  Some could argue that work is mandatory–really?  It’s a life choice; you could be on welfare.

Every choice we make is based on a decision of what we perceive will present the best outcome for ourselves, or our family.  You don’t read a book because you have to; you read it because you get something out of it–enjoyment, a good grade in school, knowledge, etc.  The same goes for all decisions.    You drive fast because you are late.  I’d even say you go to church because you want to go to Heaven.  Choice.

Why don’t we do the same thing for our nutrition?  Why don’t we do the same thing for our bodies?  We all know that exercise of some sort is good for us, but most people choose not to workout.  We know that we should change our eating habits, but most people don’t.  Is it because it takes time to learn, makes us travel out of our comfort zone, or is just to dang hard to change?

It can’t be from lack of information.  The internet is flooded with information about exercise and nutrition–albeit, most of it follows the SAD protocol.  There’s HARD, SCIENTIFIC, facts that grains have a negative effect on the human bodies biochemistry.  There’s proof and empirical data that shows low carb, high fat diets lead to weight loss and lower cholesterol numbers.  There’s clinical studies that show better health and longevity with a paleo style diet.  But we choose to ignore all of the information that folks like Robb Wolf, Jimmy Moore, Mark Sisson, and even Dr Atkins are screaming from the mountain tops.  If Dr. Oz said it was so, it would be so–people would follow, but only for a bit.  Change is hard.

With our nutrition and health–we chose to stay the same.  I talked to a gentleman in Houston last week about how I lost my weight.  I explained to him that the biggest part was dedication and making the correct choices.  That I learned that my control had to be to NOT eat sweets–even in moderation.  The cravings after a handful of candy, or a slice of gluten free bread (it is just a different form of sugar,) are too great and have the potential to lead into a week or longer of poor eating habits.  He actually agreed with me!   He said he has the same issue.  Then a few breaths later he explained that he felt “everything in moderation” is the correct way to go.  WOW!  He chose to ignore his control mechanism.  How has that moderation thing worked out for you so far?

Choice.  That’s all there is too it.  Chose the best path for you.  Leaving the bread in the aisle at the grocery store won’t kill you, but putting it on your plate might.

Genetics do load the gun, however.  I know that my DNA has a history of heart disease, diabetes, and high blood pressure.  My Grandfather had colon cancer that metastasized and eventually lead to his death.  My Mom has MS.  My Dad has diabetes.  Obesity runs rampant.  These are the bad things in my genetics.  But there are good things as well–my Pap’s brothers and sisters live long lives, we have a high tolerances for pain, and we live, love and laugh.

Your family history PROVIDES THE INFORMATION FOR YOU!  Imagine how easy it would have been in school if all of the information you needed to write a term paper or report was just a few questions away?  If you could just look at the last generation of your family and know everything you need to fill that bibliography and write that paper?  Our family history is our encyclopedia of health.  Kind of a personalized wiki–so to speak.

Knowing my genetics, I can choose to make decisions that will lead me down a path of health, or I can succumb to the daily pleasures of life.  I can eat a healthy low carb diet and fight off the potential heart disease and diabetes, or I can eat a bowl of gluten free cereal (I am Celiac).  I can have a salad, or chicken, or last nights left overs for lunch, or a baked potato, fries, or a gluten free sandwich.  The choice is mine to make.  With all of the possibilities out there, it really only boils down to two options: a healthy life or a life full of health problems, disease, and a possible untimely death.

So genetics does load that gun.  But you don’t have to make the choices that point it to your head and pull the trigger.

Interesting Photo

A short post tonight.

I follow Toni West on Facebook.  She’s a bodybuilder sponsored by SDC , the makers of “About Time” Whey Protein–which is gluten free and zero carb.  Today she posted this from Nike, no more explanation is necessary.

Welcome 2012

I’ve been thinking of 2012 a lot over the last week or so.

Resolutions seem to be the theme of New Year’s eve/day every year.  I’ll bet that January is the “black Friday” for health clubs, gyms, and personal trainers.  I’d put money on the fact that the Weight Watcher’s meetings all over the country will have higher meeting attendances in the next few weeks as well.  Chuck Norris is going to sell a few TotalGyms, P90X will be in DVD players, and Wii fit will be kicking it old school.  But what happens in February?  How long does that resolution last?  Does it become a habit, or even part of your life?

For most Americans the answer is no.  February brings the old way of life.  In fact, some folks won’t even make it through January.  The desire to get healthy, lose weight, get fit, quit that tobacco habit, or whatever is almost always overcome by the desire to eat whatever, smoke a cigarette, or sit on your duff.  The hunger you had on January 1 is one that is quickly forgotten.  I believe the best way to not accomplish something is to make it a New Year’s resolution.

The Wednesday after Christmas, my Dad found himself in an ambulance on his way to the hospital with a blood glucose level over 700.  He wasn’t far from ending up in the ICU, or worse.  Fortunately, they were able to get his blood levels down and let him go home the same day.  He made a commitment at that point to straighten out his diet.  He had me take the cookies and sweets, promised to drink half a glass of water for every glass of Diet Soda, and eat less carbs.  Dawn and I even went to the store to get some food to help him on his way.  He made a goal that day.  Not a resolution.

My Mom also set a goal that night.  She hasn’t been working on her leg exercises for almost a year.  After her knee operation in January 2011, she had a series of exercises that she was supposed to do to build the strength up in her legs–but didn’t do them.  Her MS makes these exercises hard; she gave into the pain and gave up.  She set a goal of walking into my sister’s house in August for Xavier’s birthday.  Not a resolution, but a goal.

Since the beginning of 2008, I’ve set goals for myself for the upcoming year.  I’ve often made them unrealistic; so far out of the range of reality that I stressed myself out over how I was going to get there and disappointed that I didn’t.  I’ve also set goals that I’ve hit: running marathons, ultramarathons, riding a century, dropping a pant size, and becoming more thrifty.  These are the aspects that I like.  The things I’ve accomplished.  Stuff that I wasn’t supposed to do.

This year, I’m setting goals as well.  For the first time, I’m going to share them.  Again, these aren’t resolutions, these are ATTAINABLE goals.

In 2012 I WILL:

1. Love my wife, family, and friends.
2. Bench press my body weight–for 5 or more reps.
3. Squat 1.5 times my body weight for 5 or more reps.
4. Squat twice my body weight.
5. Pull 400 pounds in a dead lift.
6. End the year in a pant size that starts with a 3.
7. Complete a bicycle tour–most likely to Washington DC.
8. Hike more with Dawn and our dogs.
9. Complete my second MS Escape to the Lake bicycle event.
10. Continue my healthy, low carb lifestyle
11. Fix my barn

I’d also like to make at least one overnight/weekend hike with Luau, but that’s only going to work if he can sleep with me in a tent!

I hope you meet your goals this year!  I know I’m going to work my butt off to reach mine!

 

Merry Christmas to All

Dawn and I had a wonderful time at my parents house tonight.  It’s always great to get together with family and enjoy the holiday.

Christmas Eve has been a tradition in my family my entire life, and probably before that as well.  As a little boy, we went to Buba’s house (my Great Grandmother).  My earliest memories of Christmas include an out of tune piano in the basement of a farmhouse and food galore.  Buba had the strongest hands of anyone I think I’ve ever met in my life; the kind of strength that comes from 80 years of milking a cow.  And being of the Polish nationality, I had the chubby cheeks that grandmothers loved to squeeze.  I always thought she was a real Angel because at some point in the evening she would walk around passing out communion blessed by the priest.

When Buba passed, our Christmas Eve’s moved to Pap and Muga’s (my maternal Grandparents.)  After 5 o’clock mass, we would gather in the red brick house next to ours and eat, open presents, and enjoy the love you only get from being a family.  The ham was always the best of the year.  Pap and Muga smiled the entire night.  Gag gifts were given.  Tears of joy were shed.  And at some point, throwing wrapping paper at each other became part of the tradition.

When Muga fell and broke her hip, Christmas Eve moved to Mom and Dad’s house.  The same people came, the ham was just as delicious, and the happiness was still overflowing.  A new tradition started with the “passing of the gifts” game.  My mom read a story and every item she said right, you passed the gift to your right–left to your left.  It was silly, but fun.  Everyone brings a $1 gift, already wrapped, to play.  Last year Dawn and I decided to buy unusual gifts; the plunger and toilet brush were a hit!  The passing of the gifts turned into a “who can bring the silliest gift.”

This year brought a new twist on an old tradition.  We were back at Pap and Muga’s house.  My parents moved into their house in August, and my sister bought the house I grew up in.  It was great to be back in the house where so many wonderful memories were created.  I could feel the energy abound.  The kids laughing, paper flying, and my ham tasted so good–I have to bring my own because of the Celiac.  And at some point in the evening, I could see my grandparents smiling at the joy they created.

Intermittent Fasting Followed by Low Carb Chicken Parmesan

When I decided to hit the low carb lifestyle I expected to LOOSE weight.  But, for some reason that hasn’t happened.

I dropped around 10 pounds from the end of August through the middle of November by going to more of a Paleo diet.  I ate what I wanted but avoided grains, legumes, and dairy.  During this time, my consumption of diet soda started to increase, along with dried pineapple.  I slowly added dairy back in with half and half into my coffee and cheese on my burgers.  The weight loss didn’t slow down, it stopped.  While I was adjusting my diet from a Paleo plate to a low carb dish, I decided to take a long hard look at who/what I am physically.

I’ve always been larger than those around me.  Not taller, but larger.  My chest was bigger, my legs were bigger, my bones were bigger.  I wasn’t always “fat” necessarily, but larger.  When I got married in 1998, I wore a size 50 jacket and a 44 pants–that’s larger.  So when I’ve spent the last 3-3/4 years trying to be that skinny kid, I may have been spinning my wheels.  That’s when I decided to start lifting weights.

Combining the dietary changes with the slinging of iron plates, my waist has dropped 2 inches in the last 4 weeks.  That’s a pretty good drop, but the scale has gone UP a few pounds.  Why?  What’s the reasoning?    Could it be the diet soda? The dairy?  Maybe too many calories?  Something needed to be done.  After reading a few articles on the internet about intermittent fasting, I decided to give it a try.

There’s quite a bit of information about the practice of intermittent fasting on the net, but the gist is basically fasting every now and then.  You can make it a full day, maybe a meal, maybe two meals.  For weight loss it works well because you are eating fewer calories.  And because you’re not starving yourself (you do still eat, just skip a few meals here and there), you never hit that “starvation mode” where your metabolism slows down.

So here’s what I ate the last few days:

• Friday: Breakfast-3 eggs; Dinner-low carb pizza (baked pepperoni and cheese)  NO SNACKS
• Saturday: Breakfast-4 strips of bacon, 3 eggs; Dinner-1/2 pound hamburger with an egg and 2 slices of swiss cheese–NO SNACKS
• Sunday: Breakfast-4 strips of bacon, 3 eggs; Post-Workout-2 scoops of About Time protein powder in water and a handful of pepperoni and 2 slices of colbyjack cheese; Dinner-Baked Parmesan Chicken and a BUNCH of mixed veggies.

This looks like a lot less food than normal, and I LOST 4 POUNDS!!!!  Maybe this is what I needed to jump-start the system.  Tomorrow I plan on breakfast, lunch, and dinner.  No snacks, coffee and water only.

I do have to say that the Chicken Parmesan I mad tonight was fantastic–and very easy.  Here’s the recipe:

• 1 cup mayonnaise
• 1 cup shredded Parmesan
• 4 chicken breasts

Preheat the oven to 425 degrees.

Mix the mayo and the cheese together.  Drag the chicken breasts through the mix.  Place in a baking pan and top the chicken with the mixture.

Bake for 25-40 minutes–until the chicken is done and the cheese starts to crust over.

Simple and easy.

Sausage and an easy night in the Hole

Not sure why, but I’ve been craving sausage for about 2 weeks!

I decided to stop at the Fredericktown Butcher Shop on my way home today and pick up a package of freshly made Hot Italian Sausage, a green pepper, a red pepper, and a can of tomato sauce.    I love this place.  Everything is so fresh and inexpensive.  Their everyday prices on cheese are less than $5 per pound!  And all the stuff I bought tonight cost a hair over $18 (and that’s 2.7 pounds of fresh Italian hot sausage).

My plan was to make a simple dinner that could finish cooking while I put in my easy lifting session.  I put half of the sausage in a frying pan with some olive oil and cooked it over a medium heat for about 5 minutes; I then flipped the sausage and cooked it for roughly 5 more minutes.  While the sausage cooked, I cut up 3 small onions, a green pepper, and a red pepper.  I removed the sausage from the pan and fried the veggies in the grease the links left behind.  Oh, what a great smell.

Once I had the veggies tender, I dumped them and the sausage in a pot with a 29 ounce can of tomato sauce.  I brought the mixture to a slight boil, reduced to a simmer, covered, and went to the Hole for an hour.

Today was my light lifting day.  I’m currently following a 3 day a week whole body plan.  Each of the days has the same exercises, but the weight differs.  10 rep max on day one, 10% less on day two, and 20% less on day three.  It’s been a great plan so far.  I’ve lost a few inches from my waist, but my weight has gone up a bit–I’m blaming the peanut butter.

After the workout, Dawn and I downed the sausage.

It’s hard to believe that this time last year I was a vegetarian!