W3 Started With A Failure

Sunday I failed.

I didn't get up to go to the gym because I planned to go with my wife while the kids were at my mom's. Kids didn't feel up to visiting mom, so wife didn't go to gym, so I procrastinated all day long and ended up not going either.

I told myself all day that I should go. Then as it got later, I told myself that I'd just walk around the block when the kids went to bed. I didn't do any of that. I sat and watched YouTube all day long.

Today, I snoozed once, but got up and got to the gym and did my 25 mins on the treadmill. So it's a partial victory, but better than a failure.

W2: D5 - My Shirt Doesn't Feel As Tight As It Used To

This morning, when my phone went off, I hit snooze, and fell back asleep for 8 minutes (what a weird arbitrary number that iPhones use for snooze).

Then, when it went off again, I immediately cursed myself for letting myself hit snooze.

The dark-side nearly won today.

Then I went and did my 25 minutes on the treadmill, and 10-15 min working biceps and triceps. I spent an extra 10 minutes at the gym to make up for my lapse in snooze discipline.

I noticed yesterday that the shirt I was wearing wasn't as tight across my belly as I'm used to. I don't know if the shirt was just stretched out, or if my clothing is starting to fit differently already...I want to say it's just a baggy shirt, but I want to hope that it's my body changing.

Day 3 - A Trial of My Willpower

This morning almost beat me.

I almost hit the snooze button. I almost stayed in bed. I lay there thinking how much another 30 minutes of sleep would feel *so good*.

Then I swung my legs out of bed and sat up on the edge of it.

Then I forced myself to stand up, and get moving.

At the gym, at about minute 12 on the treadmill, I was thinking: 25 minutes is going to take *so long* but I put my head back down and kept on walking.

At 18 minutes I thought: I can start my cool down now, what's a few minutes less of that?

At 22 minutes I thought: why cool down for 5 whole minutes?

At 25:02 I hit stop in the treadmill and walked away to the cable machines to work biceps and triceps for a few minutes, victory in hand.

I beat my own demons, my own laziness, my own habits of procrastination and cheating myself.

Day 3, in the books.

First Gym Day

I made it to the gym for the first time in this new phase.

I've decided to go in the morning before work, with enough time to go home and shower and maybe eat before leaving to work. This is a challenge for me for a few reasons.

1 - I love to sleep
2 - I hit the snooze button about 50 times every morning
3 - I take a med that forces me to sleep for 8 hours which means
    3a - I have to go to bed early

So, I've decided that it's been 10 years since I got fat, and I'm tired of hating myself in the mirror and failing to do something about it.

It's time to get real. Time to fix my health. Time to get back under 200 lbs.

I walked for 15 minutes, and rode a recumbent bike for 10. I'll be working on getting both the time and intensity of those activities as I go forward. Also will be adding some basic strength training to the mix.

Distraction and Diets

For the last 2 nights I've been totally distracted getting my Twitch stream setup to work with 2 computers through an Elgato HD60. That sentence means something to probably 3% of people who will read this post.

Long story short - because I was fighting technology to bend it to my will, I didn't eat much at all. I had a half a chicken breast and some mini-pretzels with about 1 tbsp of ranch dressing last night, and that's all I had. For lunch, I had a bit of lettuce with mixed cheese and bleu cheese dressing. Maybe 3 oz total of food. And I wasn't hungry at all! I had to force myself to eat the pretzels at 9:30 or I was going to be out of my window and low on calories.

This morning, I woke up feeling shaky. Listening to my body, the way the experts tell you to, I went ahead and had a half-cup of fresh orange juice. That took care of the shakes, and the rest of my day has been great!

I'm 1 hour from feeding time, and I'll be partaking of another iceberg lettuce and bleu cheese lunch. I might throw in a small baggie of cheetos or something, just for the calories.

I'm really interested to see how things measure up on Saturday.

If you're curious about my streaming setup for Twitch, feel free to ask in comments below. I've been streaming for 2 years now, and I've gathered a lot of information about it (even though I usually have zero viewers). Check out my channel RabidMonkee and follow me on Twitter to know when I go live.

Quick Photo Post

Here's what I look like today:
290lbs - 5' 8" - 44 years old

Day 5 Complete

Day 5 was easy.

No, that's not true.

I still have to think about it all morning and remind myself not to go get some food. Part of the problem is that I'm in a lull at work.

The nature of our business means that we have a sort of feast/famine routine where we work like crazy for a few months, then we have a few weeks between sales pushes where we have a bit less to do. After working like crazy, those lulls feel like nothing is happening.

With no work to distract me, the time goes by at a crawl, and that gives me lots of time to think about the fact that I'm not eating.

Also, 10pm seems to come earlier each night...I think "oh, I'll go grab a snack before my fast starts again" and look at the clock and it's 11pm.

Again, my shirts are definitely starting to feel a bit less tight around my belly, but without a scale I don't know for certain if that's just water loss - I've been peeing a lot more during my fasts - or that I'm actually losing some size already. It would be incredible if it's already starting to change my body composition!


Around (the widest part of my belly)
57.5"

Waist
48"

Day 4 of IF on the books

I found myself watching the clock more than the other days this time.

I actually stopped eating around 9pm - that's when we put the kids to bed - so I technically did 17:7.
Then, last night, due to bedtime again, I didn't feel like I got enough calories in before 10, so I had a glass of milk at 11, so today will be 15:9.

I don't think it matters much, these hour+/- differences, as long as I get into a fasted state for a good amount of time.

I don't own a scale, so I have no idea if it's working yet or not, but I sort of feel like my shirts might not be as tight...not really sure yet.

So, here goes day 5, and I'm already hungry at 9am...I'm sure there will be days like this all over the place. I will not break my fast, though!

Science-Based Six Pack

I got pulled in by an ad on Youtube before a video I was trying to watch.

It was by Thomas DeLauer and it was about his program Science Based Six Pack.

It appealed to me because it lets me eat the same things I eat, while just moderating my schedule of eating, and adding some core exercises.

I don't have anywhere near the $100 he wants for his program, so I'm just winging it based on the basics: 16 hours of fasting with 8 hours of feeding between. For my schedule, this works out to eating between 2pm and 10pm and fasting from 10pm until 2pm the next day.

I already do much of this, between sleeping and eating late lunches at work, so all I have to do is cut out snacks.

I don't really care about a six pack, I've never had that even when I only weighed 150 lbs in my 20s. I just want to get below 200lbs again.

So, this is day 1, January 8th, 2018.

Keto Day 22

I started #Keto again 22 days ago.

As of day 20, I was down 19 lbs to 273.

This weekend I had a little trouble hitting my macros and getting in my water, so I have sort of plateaued here for a minute. Getting back on schedule by having to get back to work, I should pick right back up again.

CW: 273
SW: 292
Lost: 19
GW: 180
Left: 93

Week 1, Day 4, Minor Scale Victory

I was going to wait until Sunday to weigh, giving the new #keto regimen time to do its work.

I couldn't resist, though, and weighed this morning.

I started at 292 lbs on Monday.

This morning I was 281 lbs.

It's water weight, but it's weight I was carrying around with me, making me feel like a balloon ready to pop. I can already feel the difference.

Keto On.

Week 1, Day 2, Research Mode

Day 2 - research mode.

I've been looking at various keto recipe websites. I've been reading the FAQ on the Reddit r/keto. I've used the macro calculator to get an idea of where I should be.

1902 kcal Daily Calorie Intake
25 g Carbs (5%, 100 kcal)
125 g Protein (26%, 500 kcal)
145 g Fat (69%, 1302 kcal)

That's not sustainable for me yet. I'm still trying to figure out where the carbs are hidden in my daily routine - like in my non-dairy sugar-free creamer, and in Splenda that I used to sweeten my tea - and root it out.

Surprising to me, hamburger seems to be high in carbs. At least that's what MyFitnessPal says.

Onwards and hopefully downwards ( in weight ).

Week 1, Day 1, #Ketogenic Lifestyle Reboot

Today marks the first day of my ketogenic journey.

Almost 4 years ago, I embarked on changing my eating habits and adopted the ketogenic lifestyle. For 4 months, I was successful, and I lost 40 lbs. Then, the holidays hit, and my resolve dissolved.

Today, I'm rebooting.

I'm not under 20 grams, but I am under 50 for the day so far.

I don't plan on blogging each day, but I'll update at least once a week.

Current Weight: 285lbs
Goal Weight: 190lbs

Kickstarting a New Ketogenic Phase

Hello.
I'm a husband, a dad, and addicted to carbs.

A few years ago, I tried the ketogenic diet. In 4 months I lost almost 40 lbs.

Then, autumn hit, and my mom started baking, and my resolve was dissolved in a flurry of butter cookies. I told myself "We'll just do a modified keto diet, just a few carbs added back in for fun." That was 60 lbs ago.

Since then, I've had some drastic events happen in my life. I contracted meningeoencephalitis which hospitalized me for 9 days. It left me with PTSD and some other harder to define mental deficits. I also, in the course of figuring out how my brain had changed due to that sickness, learned that I am bipolar. Looking back into my past, I can see the peaks and valleys of my manic-depressive cycle,  and my illness triggered the disorder to get an order of magnitude worse.

I'm medicated now, using Seroquel each day, so the effects of my bipolar disorder are less drastic, but it's also not been helpful for my willpower, for whatever reason. I tried just dropping candy from my life, and made it 21 days before I had cake. Then I made it a further 20 days - I didn't lose any weight while off sugar, so I became very disillusioned with the process - before I just quit and went back to my old habits.

I'm currently on the upwards side of 285 lbs. This is the heaviest I've been in my life. I feel it, physically, every minute of the day.

I get winded just tying my shoes.
I can't play physical games with my kids because I get too tired, or my lumbar goes out of whack.
If the zombie apocalypse happens, I'm bait.

So, I'm researching, and I'm planning, two things I barely did last time. Lack of variety was my undoing last time, so I won't make that same mistake.

Something else I didn't do last time was secure the support of my family. I started a diet that wasn't suitable for my wife or kids. This time, I want to have family-friendly menu choices that only require minor adjustments for me, and are still yummy and nutritious for my kids.

After making some lists, some menu plans, and purchasing the right foods for our kitchen, it'll be off again, seeking ketosis.

Previous Post Was A Downer

Wow, that previous post got down in the dumps.

I went to the gym for the last two days, and I feel a lot better today.

On my drive into work this morning, I decided that I think I probably have Depression, and have for quite a long time, but have always called it other things - low self esteem, introvert, shyness, etc. I'm going to see my doctor in two weeks and get started on getting it diagnosed and treated.

My weight got up to 270 by the end of last week. I skipped the gym for the entire week.

Last night, my weight was 265.2, so I feel like I'm back on track.

Tale Of The Tape

Potential for embarrassment: high.

These are my measurements. I'm not proud, I'm not happy. The only silver lining is that my arms are symmetrical, so at least I have that going for me.

Measurements & Body Composition
Girth & Circumference Measurements as of 6/15/15
·         Upper Arm – Bicep (left): 16.25”
·         Upper Arm – Bicep (right): 16.25”
·         Chest: 47.75”
·         Waist (arms at sides, feet together): 46.25”
·         Abdomen (across belly button): 51.5”
·         Hips/Buttocks (feet together): 48”
·         Thigh (left): 26”
·         Thigh (right): 25.75”

Body Mass/Composition Numbers as of 6/15/15 at 12:00 pm – no fasting
·         Weight: 268.4 lbs
·         Body Fat %: 39.7 (healthy range for your gender & age 11 – 22%)
·         Body Water %: 46.1 (Normal Range 50 – 65%)
·         Muscle Mass: 153.8 lbs
·         Physique Rating: 3 (High Fat % w/ High Muscle Mass Index)
·         Metabolic Age: 50
·         Bone Mass: 8.0 (Normal Range 8.1)
·         Visceral Fat: 22 (Healthy Range 1-12)

Basically, the most important numbers here are the body fat percentage and visceral fat rating. Visceral fat is the fat deep inside your body surrounding your organs (viscera, obvs). I've often wondered how I can have a large belly, but still feel strong abs just below a relatively shallow sub-dermal fat layer, and now I know.

The treatment is the same as it is for anyone who is obese: reduced calories; reduced refined starches; reduced saturated and poly fats and increased unsaturated; increased physical activity (cardio mostly, but also strength training).

The main difference is that I don't have to do a bunch of crunches and be disappointed that my belly isn't going away because tighter abs over the top of a bunch of visceral fat is still going to be a big belly.

As much as I hate cardio, it's going to have to become - almost literally - my bread and butter.

New Fitness Plan

For my new gym, I've taken a new path to fitness.

I plan to alternate cardio and strength training, with cardio taking the fore. Previously, I've been content to just strength train - mainly because I get so bored with cardio, and also because I've yet to find a form of cardio that doesn't cause me pain.

My current plan is to do cardio on Mon-Wed-Fri and strength on Tue-Thu, taking the weekends off.

Sundays are my new "Scale day" and I won't weigh myself during the week anymore.

Yesterday was my first cardio day, and I rode a regular upright exercise bike. The first thing I noticed was that it hurt my butt - like, a lot. I figured that this was because I'm not used to supporting all 260 pounds of me on a small portion of my inner ass cheeks. For the record, the discomfort never faded, I just got accustomed to it.

The next thing was that my feet started to hurt, which surprised me. The outer edge of both my feet started to ache, and I think this is because my form is bad. I have to ride somewhat bowlegged in order to get around my gut, which means that I'm putting uneven pressure on my feet, knees, ankles, and hips. Which lead to the 3rd thing I noticed, which happened around the 15-minute mark, my left hip started to ache like it needed to pop or something.

Overall, though, I did manage to ride for 25 minutes and hit my cardio range. I rode something like 4.5 miles, and the machine at one point said "Congrats! You just rode the equivalent of a 5K race" so, there's that. I broke a good sweat, though, so I felt like I accomplished my goal, and I pushed through the pain.

After cardio, I did some core strength work on my abs - my degenerative disc disease, ruptured and bulging discs can only be helped by making my core stronger. Years of being overweight (and an 8-year career pushing around hundreds of tons of cargo per year) have been stressful on my back, and my body shape causes me to carry all of my weight in my lumbar, which is bad. I'm trying to get real strength in my abs, while also strengthening the muscles that line my spine in order to carry that weight with muscle instead of bone and cartilage.

That's it for the time being. I'll post another update with my body measurements as soon as my gym manager sends them to me, in case anyone is curious.

New Era

A brand new Anytime Fitness has opened up shop in the adjoining parking lot to my work building.

I've been venturing over there and watching the construction all winter/spring, and chatting with the owners when I could. I really like their philosophy and the gym itself.

In case you're not familiar, Anytime Fitness gives you a personal key fob that lets you in the doors of the gym any time, day or night. They are staffed during daytime business hours, usually, they have fixed and flexible scheduled classes like TRX and Yoga. They have a meditation room. They have individual shower/dressing rooms (5 at this location, I think).

Pretty much anything I could want as a self-conscious wannabe gym rat with social anxiety.

They worked out a deal with my company where my company subsidizes part of our membership fee, and I pay a greatly reduced fee for access, get free fitness and body evaluations monthly, and 5 free classes per month. On top of that, I really like the owners and staff that I've met so far. It couldn't be a better scenario.

Yesterday I got my body evaluation. Tomorrow I'm having my fitness evaluation.

Body evaluation - no surprises: Obese BMI; high visceral fat; high body fat %; low hydration %. What was surprising was that I have symmetrical biceps, and my quads are only 1/4 inch different (favoring the left because my right knee is giving me lots of pain, I assume).

268.4 lbs. Still 10 pounds under my heaviest  2 years ago, but I want 69 pounds gone, I want to be below 200 lbs. At a reasonable-but-difficult 2 pounds per week average, giving me 8 lbs per month, it will take me 9 months to get to my goal weight.

July is month 1.

050 Breaking it Down

It's been a week since my last post.

I've been hovering at 269 for a while now, and it's pretty depressing, but I'm not doing enough to change it, which is also depressing.

Two nights ago I really started to be annoyed at the fact that I can't just get up and jog, trot, or do anything much more than walk, on the spur of the moment. I used to be able to break into a light run, or even sprint, at will, now I feel like my spine would fall out of my butt and my shins would immediately degrade into splints. I really miss the ease of being able to jog across the street when the crossing signal starts to flash. I find myself having jealous pangs every time I watch an actor break into an easy run.

So, yesterday I took the kids and wife to a running shoe store to get fitted properly for some good shoes. We went to Sole Sports Running Zone, a Phoenix-specific store, and were really pleased with Micaela's attentiveness and knowledge. I'm not putting up this information as an ad, by the way, just informational in case you decide to try them out.

They did video analysis of our running (ok, brisk walk) to see how our pronation was. I had self-diagnosed with over-pronating a couple of years ago, and the video confirmed it. My wife is actually almost perfectly neutral. We each tried on several pair of shoes, different brands and stability levels, I settled on a Mizuno Inspire 8, my wife got something unpronouncable in Nike. We also got some non-cotton socks to go with our new shoes.

My intention is to go out and run/jog/trot/speedwalk around the block at night after the kids are in bed. I failed to try last night, for which I have several excuses, none very valid.

This morning, my weight on the scale is 267.0. Time to get back to business of getting that number down again.

037 267.0

Still paying the price of slacking off for the last week and a half. 267 is a disappointing number, even though it's still 11 pounds lower than I started. I had hoped to be down 16 pounds by now at 2 pounds per week average.

Still, down is better than up.

Keep 

Calm 

and 

Count 

Calories 

...or something.