Bryan Carper

Age: 41
Ht/Wt: 5’9″ 170#
Work: Quality Assurance Specialist
Favorite Workout: CrossFit Swift

“Those who hammer their guns into plows will plow for those who do not”?
– Thomas Jefferson-

Push Press: 125#
Push Jerk: 135#
Deadlift: 230#
Pull-Ups: 14
3 mile run: 26:00
This is me (on the left) at CrossFit Swift in Richmond Virginia doing KB swings.  The photographer caught me in a pretty undignified pose in mid-swing.
This is me on my second set of deadlifts at CrossFit Swift.  Weight was 165lb.  I weigh 175lb.

Accomplishments/ Experience 

Sprint Triathlon

Overall place:294 of 539 finishers
Bib #  297
Age/Gender:41 M
name and home:ALBERT CARPER              HENRICO VA
Swim ranking and time for 400m: 169    8:07
1st transition rank and time: 463    5:00
Bike rank and time 20k : 337    47:02
2nd Transition rank and time: 312     1:43
Run rank and time 5k : 260    28:35
Overall time: 1:30:25
It was awesome.  My friend Mike and I are already thinking we might do another.Pictures here: slideShow/Main.jsp


Level 3 Trainer test
My time was 14m:37s       w/13 pull-ups

About 6 years ago I went from 250lbs and exercising very little to 170lbs and a much more active lifestyle.  If any of you have ever lost a lot of weight you know that people for a while are coming up to you and asking how you did it.  Here is what I told them and in this order of importance.

1) Run

2) Eat breakfast every single day

3) Drink a LOT of water

4) Drink nothing else

Of these, runningby far was the most helpful.  I could not run 1/2 mile when I started, but I kept at it.

Three times a week I ran/walked for 30 minutes.  I would run as far as I could make myself, then walk until I caught my breath, then run again.  I did this until I could run 30 minutes continuously.  Then I ran three miles.  Soon I could run the three miles faster than 30 minutes.

Trust me, I  know how embarrassing it can be to run such a short distance, but nothing you do will improve as quickly as your cardio.  If muscle mass increased as fast as cardio strength, I would be a monster.  If you keep at the 30 minutes run/walks, running when you can and walking when you have to do so, you will find you can run the 30 minutes continuously in a month or two.

The other items I list are also very important.  You cannot expect your body to start up in the morning and go when you tell it to go if you don’t eat breakfast.  You cannot expect your metabolism to crank up if you have nothing in your stomach. I cannot honestly say I have a great diet.  I do eat chips sometimes, I do drink a soda or even a beer sometimes, but I drink at least 80 oz. of water a day and usually more like 120 oz. Lastly, if you are drinking a soda, or a fruit juice or a beer, you are getting as much energy (calories) as a small meal or snack but little in the way of nutrition. Read that last sentence again and really think about it; If you are having a soda with a meal, you have just had two meals, not one.  If I have a fruit juice or ice tea, I cut it at least in half with water.  Currently, I don’t even like drinking undiluted juices; Tastes like pure sugar water.  If I have an electrolyte drink, I make it myself from powder and add about 1/2 as much per volume as the canister indicates.

Anyway, I am not trying to preach nutrition to you. I’m a firm believer that you have to find what is best for you.  Not everyone wants or needs to have the body of an Olympian or a soldier.  If you are healthy and happy and have the energy to do the things you enjoy, you are doing better than a lot of people.  So get out there and exercise, and if you try my plan to make yourself a runner, let us know if it worked for you.  I hope to see some of you out there running.

Bryan 31Mar2009

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