Week 14 of My Fitness Journey

Making Progress - I'm Dialed Back In!

Well, it feels good to be dialed back in. This past week, I worked out, ate right and got back under 200. I weighed in this morning at 199lbs. 

This week was crazy at work and I had to travel, but honestly, that helped. I used my Black Card at Planet Fitness to go to the gym while I was out of town and got in a great workout. I tracked everything I ate and I even sat down before dinner and figured out what macros I had left and what I could therefore "afford" to eat and still stay within the macros. 

I hate to say it, but this is easier to do when I'm not at home because I don't feel judged, or weird, or like I'm not eating what was made at home. I'm sure I've mentioned that we have a LOT of pasta dishes, rice dishes that are just a lot of carbs and apparently my body just doesn't like them anymore. Trying to stay under 120g of carbs at home can be challenging because I don't weigh out what I'm eating when it's home cooked. Packaged foods, which I know aren't the best for me, at least have the macros on the box or can so it's easy to know. I do have a food scale but I know me and I know I won't weigh out dry pasta, and then try to get that right after a whole pot has been cooked. 

I also got a suit, got it tailored and it looks really good. It was not a fancy suit by any means, but it's amazing how a proper fit can make any suite look good. 

I got my Covid shot and flu shot yesterday and woke up feeling fine this morning. No sore arm or any symptoms. I swear the key to avoiding a sore arm the next day is to workout after the shot. Get those muscles moving. The one time I didn't do that, was the only time my arm hurt the next day. 

I think the big take-away for me this week was that consistency and tracking (as best I can) is really going to be the key to this whole journey. Working out when I don't feel like it. Tracking macros even if it feels like a pain, etc. 

Week 13 of My Fitness Journey

Progress or Not?

This week, I did not get back on track per se. In fact, Saturday morning I weighed in at 203lbs - a slight increase over last week, but I look in the mirror and I look more toned. I would love to say it's muscle, but I know that's highly unlikely. I'm still only doing one set of my exercises on Tuesdays, Thursdays and Saturdays. And I did get in all my workouts this week. 

However, I was definitely not even trying to log my food and that's where things get away from me. The carbs are too high. I know that for sure. Lots of pasta dishes, rice dishes and fast food without any thought going into the orders. Normally, I can order a burger, no bun, but this week, I was just ordering off the menu. 

The only real con is that my weight is still up over 200lbs but I know if I can just get back on track, it should come off quickly. 

So Pros for this past week and the coming week: I look better in my opinion. I feel really good too. I joined (re-joined) Planet Fitness and I signed up for the Black Card so I can work out when I'm traveling - assuming there's a PF around somewhere close. I just joined, so haven't used it yet. But, with all that said, I am traveling for work and when I go out of town, I can better manage what I eat. I don't know why that is, but I just feel like if my wife makes dinner, I need to eat it, no matter how many times I tell her I'm trying to be low-carb. I think it would do all of good honestly. So much processed sugar everywhere. It was fine when I was young and bullet proof, but now all I have to do is look at a cookie and I feel like I gain a pound. 

So overall, weight essentially the same as last week. I feel good. Look good. Joined a gym to be able to lift heavier and when I'm traveling. All in all - I lean toward this past week being a win. 

Weeks 10, 11 & 12 of my Weight Loss Journey

It has been a rough couple of weeks if I'm being honest. I haven't been keeping up with this blog for one. But the worst is that I have done a horrible job of tracking my food, tracking my macros, and exercising according to my schedule. 

Everything seems to have just crumbled over the last few weeks. Yes, work has been difficult. Long days, nights and lots of travel, but honestly, when I was traveling, I was on point! Everthing fell apart when I was back home. 

While traveling, I was alone, so I would walk at night, even in the dark. But when I am home, I tend to stay in. I can't seem to get out of bed in the morning to exercise and then at night, I'm either working late or I have a break where I could walk, but it's so hot outside, it's the last thing I want to do. So what gives? How bad has it been? Let's look back together. 

Week 10: Week ending August 22nd

Last week, I ended the week at 200lbs and was disappointed in myself. But this week I ended at 198lbs. I was really happy! I was getting back on track! I worked out Tuesday, but then missed Thursday and Saturday. I'm not sure why other than I was just crazy tired at night. I did manage to get in 10,000 steps on Sunday, Tuesday, Wednesday and Saturday! All in all, despite some missed workouts, I was doing well. 

Week 11 Week ending August 29th 

I ended the week at 200lbs. Back where I was 2 weeks ago. This is when the wheels started coming off. I was away at work but did manage to keep in my calories and macros on Monday, Tuesday and Wednesday along with getting 10,000 steps in Monday and Tuesday. I fell short on Wednesday but that was a sitting in a car and office all day and getting home at 9 p.m. kind of day. I did get in one workout on Thursday, but that was the only one. From Wednesday, through Saturday I stopped tracking everything. It was hit or miss if I'd enter something or not. Some stuff I ate wasn't in the app and I wasn't even sure how to track it. I could have asked ChatGPT to give an estimate, but I was lazy, didn't do it, and then the next day, couldn't remember everything I had the day before. It was not good. 

Week 12 Week ending Sept 5th

It's Wednesday, Sept. 2nd today and I'm catching up on this blog. So, here's the update for this week so far: 

On Sunday I hiked 4 miles, but I went over on calories and carbs which became the trend for this week. Monday and Tuesday I was pretty much glued to my desk doing ballot proofing and then I was on-call basically each night in case more proofs came in. I should have been using my walking pad if nothing else, but I didn't even do that.It would have been a great way to pass the time between proofs.  

Every day seems to be carb heavy. Fancy cinnamon rolls from this place in Old Fort, NC, Pasta dishes for dinner, burgers and fries for dinner and/or lunch. Tonight we had a pasta dish that I love! I call it Chicken Crack. It's pulled chicken in a pasta with bread crumbs, butter and garlic that make these little crunchy-textered things in the food. With hot pepper flakes, it's got a little kick to it and it's just addictive. I could eat the whole pan of it and I always eat way more than I should so I know the scale will not be kind tomorrow. But again, it'll just be water weight. This morning, I was 202.6, down from 203 yesterday, but again, I know it's just water weight from all the carbs. I just need to get back on track. 

I really like the Tuesday, Thursday, Saturday so I decided after some back and forth, to just wait and do my workout as scheduled on Thursday. I did not get in my 10K steps, but I did walk for 30 minutes, and that was actually nice. It was just over 1.6 miles so not too shabby for high 80's/low 90's when I walked after dinner. 

The Rest of the Week

Thursday 

Thursday I worked out for the first time in a week and a half and it felt good but really tough. It kicked my butt and on some of the exercises, I was definitely ridin' the struggle bus. I started tracking again so I started of the day with a breakfast of steak and eggs. Almost 60g of protein!! Things were looking good, but then I had a series of rough calls, caved and ate an oatmeal cream pie. I definitely stress eat. I never noticed it or realized it before, but I definitely do. For lunch I had a bacon cheeseburger with lettuce, tomato and red onion. I know the bun didn't do me any favors. I did get sweet potato fries instead of regular. I actually really like that as a substitute. But then, the drive home, more calls. I figured lunch was not ideal so I got a DQ dipped cone on the way home. The sad thing was that it wasn't even that good. The ice cream tasted off. Like it was ice cream mixed with cool whip or something really odd. For dinner, I had leftovers of the dish I call Chicken Crack, so more protein but also A LOT more carbs.

Friday 

Friday was a crazy day at work and I didnt' eat lunch until after 3pm. I had a McDouble and a Happy Meal with 6 Mcnuggets so I could get the Godzilla Toy. Yes. I am that nerdy. For dinner we went to a new "taco" place in Asheville. I had a quesadilla and margarita. We got table guacamole and of course my wife and step-daughter got food and drinks too. It was over $130 with tip!!! Absolutely insane. Honestly, the moment I saw the menu, I wanted to leave. Asheville is getting worse and worse on how expensive it is. It wasn't even good which is the worst part. Give me Papa's and Beer on Tunnel Rd any day over Xico. Anyways...no walking, hiking or anything. Just eating. 

Saturday

Today we went to the Hellbender Festival in Spruce Pine, NC. Lots of walking. I hit 10K steps, so that was good. Lunch was Bacon Cheeseburger with lettuce, tomato, onion. I did have a small DQ Blizzard. Dinner was very light becuase I wan't hungry. I did workout and again, it kind of kicked my butt, but it was better. 

Most of this week, Wednesday-today, I weighed 202.6. Everyday the same. Very strange. It's like my body found a weight it likes. But I know I need to move more. Tomorrow and Monday I have off, so hopefully the weather is nice and I can get in some hikes or some running. Walking at the very least is the goal. 

Week 7 of My Weight Loss Journey

Week 7 Update: Started Blog at 205lbs - Now Down to 197.2lbs

Well, I'm seven weeks in to this plan and so far so good. This morning I weight in at 197.2lbs. I do have to say that I can't trust this number to hold as there were extenuating circumstances this week. 

Once again, I was called out of town for work. However, I did hit my 10K steps on Monday and Tuesday and even managed 9K steps on Wednesday, the day I drove home. But Thursday was a different story. The hotel didn't have a gym so I brought my resistance bands and did 3 sets of exercises in the hotel room.

Turns out that I had conveniently forgotten - or didn't want to think about - a dentist appointment. Turns out that after two failed root canals, they just ended up having to pull on of my molars. Luckily, it is way in the back by my wisdom tooth so it's not noticable. However, it did mean that from Thursday morning until Friday lunchtime, I didn't eat anything. I had ZERO appetite! In fact, I was also told not to elevate my heart rate to aid the blot clot in forming so I didn't do any walking or weights.

I actually weighed in at 195.2 Friday morning as a result of not eating. I did make myself eat on Friday and I have more of an appetitie today. I'm limited to soft foods so I've stopped trying to watch my carbs and am instead enjoying jell-o, pudding and flavored yogurts for a few days until I can eat more solid foods again. I did push the envelope today and I had a deli-meat chicken sandwich with havarti cheese. All soft foods and I took little bites on my good side to be extra safe. 

I know what you're thinking. Since you've started this blog, you've only lost 8 pounds! It's true. BUT - I can see some muscle tone I didn't have before. I feel better. My clothes fit better. I have more confidence. But most of all, I don't really feel like I'm lacking anything. Sure. I'd love to eat more sweets, but here's the thing. I have had sweets and I'm still losing a pound per week. Over a year, that's 52 pounds and again, I don't feel like I'm dieting. It feels more like being more aware. I can have ice cream. I can have cake. Would I like more. Yep. Do I need more? Definitely not. Before, I'd have given in to the moment but now I'm making smarter choices. 

Week 6 of my Weight Loss Journey - Work Got in the Way

Week 6: It's hard to Make Progress When Work Keeps Getting in the Way

Well, honestly, it wasn't the worst week. I just didn't make any progress and I did take a tiny step backwards but I'm not too worried. Actually, I just double checked and I only went from 194.4 to 200 this week, which is pretty darn good considering I didn't work out until today. 

I didn't do anything Monday and on Tuesday, I had to go out of town for work for 3 days which was unexpected. I found out Tuesday around noon, and I was on the road at 5 p.m.  

The hotel mentioned a fitness center but I couldn't find it anywhere. I'm actually going back this week so I'll figure it out. I could have done in-room body weight exercises, but I was honestly pretty beat. Work, combined with 95 degree heat - and really hot heat if you know what I mean - was not conducive to exercise. In fact, the last few weeks, it has either been unbearably hot and humid or it's been pouring rain!

On the trip, I knew I'd end up eating fast food given my travel budget but I had a workound of sorts. Breakfast was served at the hotel and I just had eggs and sausage. For lunch on the two days I was away, I just had those little "lunch on the go" chicken salad and Tuna salad kits. They come with a cookie, fruit cup, tuna or chicken salad and crackers. They are somewhere around 300-400 calories. 

Dinner however, was another thing. Chipotle the night I got there. Burger King one night, and Dairy Queen the night I left to come back home. Where I also "treated" myself and got a cookie dough blizzard. Supposedly, it was over 1,000 calories for a medium according to the Google Health fitness app. I found that hard to believe, but I guess it is what it is. So that was my "Cheat Day" since the other days were more in-line with calories even though I was way over on carbs all the days. 

I got home late Thursday and Friday was another travel day for me and I let the day get away without any exercise. But today - Saturday - was much better. I did my ankle exercises, I worked out with my weights and kettlebell and I hiked around 3.75 miles. 

Since I have to travel again on Monday and be gone Tuesday & Wednesday, I will be better prepared. I plan on taking my resistance bands with the handles and if it turns out that there isn't a gym, I will have something more than just body weight exercises I can do. And I will do them. I am comitted. I think I'll even make a video of my "Hotel Room Workout". 

Progress Photos at the End of 6 Weeks

I did want to show my progress at the end of 6 weeks though. This is what I look like going from 212 to 199. I'm pretty excited actually. Hard to believe my gut is that much flatter. Sorry about the underwear shot. I took it for my own benefit. It was to shock me into action with how gross I felt and I gross I thought I looked. But it was then the only picture I had once I started losing weight. Again, that was at 212lbs and my heaviest was actually 213 although I don't think a pound would look any different. As I mentioned above, this after pic is me at 199lbs although today I did weigh in at 200 with going away for work. But the after pick was technically at the end of week 5, but again, I don't think a single pound is going to look to drastically different. I was just so excited to get below 200, that I took this picture on that day. 

 

Weeks 4 & 5 of my Weight Loss Journey. I've Lost 14lbs So Far

Week 4: July 5th - 11th

I finished my 4th week but not much had changed. Despite little change, I'm super happy about it. Why you ask? Well, this past week was my 11 year anniversary which also coincided with a week of vacation. Typically, people gain 10lbs when they go on vacation. I only gained 1.2!! 

Only gaining 1.2lbs includes eating and drinking on my anniversary. I didn't track anything. I just enjoyed the day. It also includes me missing my Thursday workout. Well...I could have worked out, but again, I focused on my anniversary which was amazing. 

Once vacation was over, I was ready to get back on track. Three workouts per week, watching my carbs and tracking my food same as before. 

Week 5: July 12th - 18th 

Keeping to my macros but honestly getting a little closer to my TDEE (Total Daily Energy Expenditure), I lost 1.8lbs this week. There was one small difference. After 4 weeks of using the same weights for the upper body part of my workout, just 10lbs, I increased the weight to 15lbs. I know it doesn't sound like to alot to most people, but with no rest between exercises, the arms fatigue very quickly. I tried to go up to 20lbs just to see, but my form was breaking down too much so I was smart and went with 15lbs. 

I only did one run this week and no track workout. However, the 1.47 miles I ran was a hard effort and with the hills, I still eeked out a 12:30 pace. Slower than my mile time, but again, a half-mile farther and with hills. 

So, as of the end of this 5th week, I'm down 6lbs since I started this blog, 14 pounts since I said "No More!!" when I hit 213lbs. It's nice to know that all that knowledge I had came back to help me. I guess I just had to reach a breaking point where my "should" became a "must". 

My Weight Loss Journey: 2 Week Progress Report

It's Been To Weeks: Progress Report

Well, it's been an interesting two weeks. I was really doing great. Low carbs, resistance training twice per week but then I got off track after Father's Day. 

I had lost 4 pounds in the first week which was mainly water weight due to eating fewer carbs. But I was still happy. Going back to April 9th, when I was 213, being at 201 was so great!

But lately, I keep going over on carbs and the water weight is coming back. However, I do feel like I look better. I see little areas that definitely look better. I can't really say what it is, but my clothes fit better. The other day I took my belt in a notch was really motivational, so even though the scaled has crept back up, my clothes are fitting different. Another way I can tell is that my gut is much smaller. I no longer have to suck in my gut to see the numbers on the scale. 

It's amazing what a difference just a few pounds can make. 

In addition, I found a mile road race in August that I have signed up for, so I now have another layer of motivation to get back in shape and lose weight. While not a hard and scientific number, it is a rule of thumb that for every pound a runner loses, they speed up 1-2 seconds per mile. So if I can drop 10lbs by August 22nd, I should be 10-20 seconds faster than I am now. On top of that, with working out and doing speed work, I should get faster as well. 

I did a time trial today and ran a 12:18 mile. 8 weeks from today is the mile race. My goal is to run it sub-10. My Oh Shiz Goal is to run it sub-8 but that is going to be REALLY tough. But then again, like I said, that's my "Holy Shiz" goal. 

I may not get there in 8 weeks, but I will get there.

Welcome to Hotjohnnie.com! My Fitness Journey to 180lbs.

Welcome to Hotjohnnie.com! 

I know, I know...maybe you're not sure what you clicked on, but the name intrigued you. If you were looking for porn, man, you are in the wrong place. However, if you are feeling lost at times. Wondering where the hell the old you went and how you get back some of that 'rizz that you've lost, this just might be the website for you. 

I'm in my late 50's. And let me tell you; getting old is not for the weak. This crap feels really hard some days. I'm tired. Sore. Frustrated. Overweight. Out of shape. Did I mention tired? But all in all, I'm still trying although not as hard as I should be. I've let myself go. I work a full-time job that keeps me pretty much in a chair all day long. I'm either sitting at my desk, sitting in my car, or sitting at a work site talking to people. 

My Younger Days

Me in 1992.

I was a runner when I was younger and ran pretty consistently up until age 30. After that, I was a stay at home dad for most of the time. My ex and I would alternate. She'd have a baby and I'd work while she stayed home. When the baby was a little older, she'd go back to work and I'd stay home. After our 3rd kid, we decided she was much better suited for working and I was better off staying at home full-time. She could make a LOT more than I could at the time so if I worked, it was just barely covering daycare. As a result of full time-stay at home daddy duties, I ran less and less until I wasn't running at all. In 2012, I decided the kids were old enough that I could go back to work. 

Fast forward to 2024 and I'm divorced, remarried, and now technically "obese" on the BMI charts as I went from 160lbs on our wedding day to 199lbs. I'm not happy at all about my weight and it seems that working out and trying to run again are not helping. I can lose weight for a little bit, but the minute I stop trying, the weight comes back with a vengence. On top of that, when I do try to run to lose some weight, I can't because I've developed Plantar Fasciitis. So what do I do? In 2024, I decided it was now or never if I wanted to run a marathon. Running a marathon was a lifelong goal but I just never felt like I had the time to train. So I threw out that excuse, switched to barefoot style shoes after reading "Born to Run" and trained myself from June 2024 to March 2025 and finished my very first marathon in 6:15. Very slow from where I used to be, but I did it and I did it pain free. 

After the marathon, I got the post-marathon blues. I had that very-common (apparently) case of hitting a major goal and then getting very down and blah about everything. Running no longer appealed to me. Trying to train for a 5K seemed pointless. After all, I had run a marathon. Where's the challenge? I was stupid, but that was my feelings at the time. So after 6 months of not running, when I did try again, I had a whole new pain. My Achilles, Soleus, and probably some other parts I'm not aware of, basically locked up. They had become so used to the demands of marathon training that when I stopped cold turkey, the just "shrunk up". Now when I get up and try to walk, it feels like my ankles have no flexion and it's very painful. They do loosen up after 5 minutes of walking so I figured all was not lost. 

My Experience and Why I Know I Can Do This

I have a Bachelor of Science in Social Studies Education. However, prior to that, I had studied Kinesiology at the University of Texas in Austin. While I didn't graduate with a degree in Kinesiology, I did take a lot of course credits in the subject. As you may have noticed from above, I also love running, even if it doesn't always love me. When I was younger, I was obsessed with running and exercise in general. I was always small and weak as a kid and picked on a lot. Running was my outlet. I remember when I got a weight bench, I was so excited because I could get stronger and be an even better runner. 

In addition to studying the subject of fitness since my teen years, I am also a certifed running coach with the Road Runners Club of America (RRCA) as well as through the American Sports & Fitness Association. I'm also a certifed Health & Nutrition Coach. At one time, and I may do it again, I was a certified personal trainer but I let it expire since I wasn't doing anything with it at the time. 

Hotjohnnie is Born

Which brings me to the present. Between January and April of 2026, I hit an all-time high for my weight 3 different times in just the month of April. In fact, I was over 200lbs for all of April, May and so far in June. I got on the scale one day, after vacation to be fair, and weighed in at 213lbs which was my heaviest!! Keep in mind, in High School I was around 113-115lbs. Once I started lifting, and went to college, I was up to 130-135lbs. I'm not a big guy and I have a small frame. I have never been over 200lbs so this is a real wake up call for me. I look in the mirror and don't recognize the old, tired man looking back. So I decide like I did with the marathon, that it's now or never. I have to fix this. 

Which brings me to Hotjohnnie.com. For years when I was younger and desperate to make more money, I joked about resorting to a "Hotjohnnie" type website to sell myself...LOL. So now, in an attempt to change how I see myself and to motivate myself to make this change, I figured why not? Minus the selling myself of course. So let's do this! 

Since April, I've taken my weight from 213 down to 205 as of today's weigh-in. I'm pretty excited to see progress and to be honest, it's just been small things. How am I doing it? Follow me on my journey to get back under 200lbs. and I'll show you. 

I'd love to get back to 160lbs, which is what I weighed when I married my beautiful new wife in 2015, but my focus is actually on 180lbs. If I can put on a little muscle and look good at 180lbs, I'd be happy with that.  

I don't know how often I'll post, but please follow and hopefully I can share what I know, what I learn along the way, and what I do, and help you if you're on a similar journey.