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My Story
Growing up, I had a big appetite but struggled to gain weight. In high school, I ate a lot, but with constant basketball, weight wasn’t an issue. After graduation, when I stopped playing sports, the weight started piling on.
In 1992, I decided to get in shape. I lifted weights six days a week and was in the best shape of my life within a year. But as time passed and I worked out less, I gained weight again. When my children were born, I had even less time to exercise, and my weight spiraled further.
Fast forward to Christmas Eve 2022. My family gathered for our usual feast, including Chicken Parmesan, Chicken with Broccoli and Ziti, cheesecake, pies and candy. I ate way to much and felt terrible for days. Weighing 268 lbs. I visited my doctor. While no major issues were found, my weight, blood pressure, sugar, cholesterol, and triglycerides were all dangerously high.
At this same time during an eye exam, I learned that I had blood behind my right eye, a common sign of diabetes. This was my wake-up call.
With the status of my health and news that 2 people I knew and were my age passed suddenly I decided to take charge of my health through diet, exercise and weightlifting. In six weeks, I lost 20 lbs. and the blood behind my right eye cleared. Eventually I lost 52 lbs. in total.
Key Lifestyle Changes
Rucking
I started rucking ( walking with a weighted vest ) 3 days a week, starting with 26 lbs. and now I am wearing the full 35 lbs. Each session which consists of 4 laps around the block also includes 40 squats, 100 reverse sit-ups and climbing 130 steps in my house. I couldn't go up 1 flight of stairs which is 13 steps in 2022 without breathing heavily and now I can walk up and down 130 steps carrying a 35 lbs. vest.
If you are interested in starting a Rucking program I recommend the Gymnastics Power Weighted Vest as that is the vest I use and it can be be found on Amazon at the following link just below the Amazon logo
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Gymnastics Power Weighted Vest
Weight Lifting
I use a pyramid system with heavy weights and controlled negatives. For example, my heavy bicep workout includes Preacher Curls, progressing from 115 lbs. to 145 lbs. with a focus on slow controlled movements.
Weightlifting Routine: I lift weights four days a week:
- Day 1: Heavy Chest and Arms
- Day 2: Heavy Back and Shoulders
- Day 3: Light Chest and Arms
- Day 4: Light Back and Shoulders
- Bicep Flexes (50 reps)
- Tricep Flexes (50 reps)
- Close Hand Push-Ups (10 reps)
This high-intensity approach builds muscle and promotes fat loss.
Nutrition
I just purchased a Life Straw from Amazon which removes Bacteria, Parasites and Microplastics from drinking water. If you are interested in healthy water I recommend the Life Straw which can be found on Amazon at the following link just below the Amazon logo
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Pre-Workout: Before Rucking or Lifting Weights, I consume beet juice, taurine tablets, and nitric oxide to boost blood flow, lower blood pressure, and enhance performance.
If you are interested in taking Taurine tablets to boost blood flow, lower blood pressure and enhance performance I recommend the BulkSupplements.com Taurine tablets which I take and can be found on Amazon at the following link just below the Amazon logo
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If you are interested in taking Nitric Oxide to boost blood flow, lower blood pressure and enhance performance I recommend the Nutricost Nitric Oxide Booster which I take and can be found on Amazon at the following link just below the Amazon logo
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Post-Drink Snack: I eat cashews, walnuts, and pumpkin seeds for heart health and immune support.
Daily Meals: For breakfast, I have low-sugar cereal with berries and Ezekiel bread, or eggs with salsa once a week. Lunch typically includes yogurt or applesauce, salad with vinaigrette dressing, and a protein source like peanut butter, baked beans, tuna or chicken.
I also enjoy ginger green tea and a tea consisting of turmeric, honey, black pepper and cinnamon later in the day.
If you are interested in a healthy approach of drinking green tea and drinking Turmeric tea I recommend the Amazon links below for Bigelow Green Tea ( The only Green Tea that I drink ) and McCormick Turmeric, Black Pepper and Cinnamon ( The only brand of spices that I consume ). Each of the links is below the Amazon logo.
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McCormick Organic Ground Turmeric
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Dinner is chicken, turkey, (sometimes pasta), cauliflower pizza or fish with fresh veggies.
If you are interested in purchasing a healthy and delicious cauliflower pizza I recommend the Caulipower Cheese Lovers Stone-Fired Cauliflower Crust Pizza which I eat at least once or twice a week ( There are also additional varieties they offer ) and can be found on Amazon at the following link just below the Amazon logo.
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Before bed I have 2 kiwis and a banana with cinnamon, a handful of walnuts, 2 magnesium tablets and peppermint tea. All of this aids sleep.
If you are interested in taking Magnesium as a sleep aid I recommend the Nature's Branch Magnesium Glycinate tablets which I take and can be found on Amazon at the following link just below the Amazon logo.
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If you are interested in drinking Peppermint Tea as a sleep aid I recommend the Bigelow Peppermint Herbal Tea which I drink each night and can be found on Amazon at the following link just below the Amazon logo.
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Weight Loss Benefits
- Strengthens the back, shoulders, and upper body.
- Improves cardiovascular fitness and stamina.
- Reduces stress, boosts mood, and aids in weight loss.
- Strengthens bones and fosters community when done with others.
- Strengthens the lower body, glutes, and core.
- Improves knee stability and joint health.
- Strengthens abs without neck strain.
- Improves posture and core stability
Summary of my nutritional approach
- Reduced sugar, salt and carbs.
- Only drink boiled then filtered water.
- Eat only fresh fruits and vegetables
- Consume protein twice daily.
- Include Healthy Fats (Cashews and Walnuts)
- Include Supplements (Nitric Oxide, Magnesium, Turmeric and Taurine)
- Include some other Healthy foods ( Honey, Lemon Juice, Pink Himalayan Salt, Beet Juice, Cinnamon and Tyme)
- Include Healthy Seeds ( Chia, Fennel and Pumpkin )
Conclusion: I've maintained over 50 lbs. of weight loss for almost 2 years through a balanced regimen of diet, rucking and weight lifting. Even though I started this journey before retirement, these changes are achievable for anyone at any age.
With all the information in my program that needs to be recorded and maintained I purchased a Rocketbook from Amazon during the summer. The book can be written to, erased and written to once again with the included Pilot Frixion Pen then using the Rocketbook app the information can be stored in Google Drive, OneNote etc. and the information is accessible anywhere. If you are interesting in organizing your life and having your data available to you anywhere I recommend the Rocketbook which can be found on Amazon at the following link just below the Amazon logo.
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When I have down time I like to read and when I do I use a clip on light that I purchased from Amazon. My wife asked me about it and as she reads a lot she borrowed it and I am not getting it back so I will have to order another one. This light is especially good living in the Northeast as it gets dark early this time of year so when I am reading with just the room light it starts to get dark quickly. This is a great gift for anyone that likes to read a lot. Once I started using it I couldn't believe how I could read without it. If you are interested in purchasing this item it can be found on Amazon at the following link just below the Amazon logo.
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I just purchased an abs stimulator ( NewPine Fitness Belt ) from Amazon which I will be using starting this week. While I Ruck, Weight Lift and do a lot of floor exercises ( Crunches, Planks, Reverse Sit-Ups etc. ) this is a product that I feel can help to improve the definition of my abs. If you would like to work on the definition of your abs this item can be found on Amazon at the following link just below the Amazon logo.
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If you have any questions regarding my weight loss, healthy eating, weight lifting, rucking, mental attitude or anything else send me an email (Rick Doucette) at dourick@hotmail.com
Click any of the links below to see groups of posts related to retirement, exercise, diet etc.
4 Comments
I'm so proud of you Uncle! This is a great platform to help others who strive for the same goals!
ReplyDeleteThank You - View my latest post from today - I am exactly 50 lbs. from my weight on Christmas Eve 2022 so my approach continues to work - I hope this can help others to regain their Health and transform their lives
ReplyDeleteSo proud of u Uncle,WE all ❤️u bunches, Aunty B🐝
ReplyDeleteDang Rick, you really turned your health around and now sharing with others. You're a good man. Good luck with your site.
ReplyDelete