Saturday, February 04, 2012
When reading this blog post, please keep an open mind and reserve judgement for later. You never know, what you may think is true, may just be wrong.
I have changed my diet, at least mostly. Gone are the beans. I lived on beans from May of last year until earlier this week. I lost 70lbs eating beans, but my health and weight loss have stalled. I broke the 260lb barrier back on 10/15, almost 4 months later and I've only dropped 14.1 lbs. I have tried upping my calories, reducing my calories, increasing my exercise, etc. all to no avail. So I decided to phase out the old ways of eating and replace them with something new (or very old, depending on how you look at it).
I have begun to go Paleo. I have studied some of the research done by top heart doctors and have found that dietary fat is just a scapegoat. Carbohydrates are the real enemy. I know what you're thinking, "but the government tells us to eat plenty of whole grains and limit protein and fat intake." Of course the government wouldn't lie to us would they? Did you know that Senator Barry Goldwater chaired a committee in the 60's in charge of setting dietary guidelines? Did you know that he was, at the time on the Pritikin diet which extolled the virtues of a high carb diet? Did you know that many Dr.'s and scientists argued to the committee that we need fat and that grains were bad for us? I bet you didn't know that. Senator Goldwater had one of his aides write up the government guidelines for diet (that aide was a young vegetarian, very much against meat). From that point on, grains and carbs were good for us, fat and protein were bad. Scientists and Dr.'s for the most part since then have kept their mouths shut because if you go against the government, you get no grants or funding. Without grants and funding, you are out of a job. Bet you didn't know that! Humans can't consume grains, that's why it has to be milled into flour. And Gluten is a defense mechanism against animals. It causes everything from death to destruction of the reproduction system. Animals are smart enough to know that they can not eat grains, why aren't we? There is only one species that survives on grains, birds.
In the last 3 days my macro nutrient profile looks like this:
Fat : 49%
Pro : 32%
The last few weeks have not been all that impressive, as far as losing pounds go. But, by my hand held bodyfat meter, I've dropped my bodyfat .2% in the last 3 days. When I do the math on my numbers I see that in the last 3 days, I lost .6 lbs of fat and gained .1 lb of lean body mass. That equals my total weight loss of .5 lb.
Onto the exercise ...
In those last 3 days, my exercise consisted of walking 2 miles @ 3mph on Thursday and a 10 minute weight lifting session on Friday. The weight lifting session consisted of 5 exercises, one set each, to failure. Lat pulldown, shoulder press, seated row, chest press and leg press. I use a weight that allows me to perform each rep with a 5 up/ 5 down cadence, without stopping for 45 seconds to 1.5 minutes. I am still fine tuning this system and sometimes end up going for more than 1.5 minutes, but that is the target. If I can go for more than 1.5 minutes, I need to increase the weight next session. I am currently doing this protocol every 4 days, but will soon increase the rest interval to 7 days.
My first workout using this protocol took place on 1/26/12 and if you add up the weights that I used from each of the 5 workouts it totaled 505lbs. The second workout was on 1/30/12 and the total poundage from the 5 exercises was 537 lbs. The third workout was yesterday, 2/3/12 and the total poundage from that was 605. The amount of weight I can lift for the prescribed window of time has either gone up, or the amount of time under load (TUL) has increased for each exercise. Either way, it shows an increase in strength.
So I still working out the bugs in the diet and exercise protocols and luckily I have 2 workout partners that I am tracking as well. So I have 3 subjects (all of which have had similar gains in strength so far) to monitor. I have 3 spiral notebooks, one for each of us, that I track the date, the exercises, the weights and the TUL for each exercise. As of Friday I am also tracking my partners weights and bodyfat %, a little more info never hurts!
Now, if your brains don't hurt too much from reading this wall of text, I have some suggestions for your viewing pleasure. These videos were recorded at a conference in 2010. Not a medical conference, but a conference for young men on how to be better at everything, including picking up chicks! So occasionally the language can be blue (the occasional F bomb). But don't let that turn you away. There is a wealth of information in these 3 videos.
Primal/ Paleo living with Mark Sisson 1 hour 54 min
High Intensity exercise physiology with Dr. Doug McGuff 1 hour 38 min
High Intensity exercise personal trainer with Drew Baye 1 hour 6 min
While we are discussing videos, if you have Netflix, great, if you don't have it, get a trial account and watch the movie FatHead. A complete debunking of Super Size Me and shows that if you have a working brain, you can lose weight eating fast food. This is definitely worth watching if you want to learn how the public has been fed a pack of lies concerning what we should eat.
Another good one is Fat, Sick and Nearly Dead. It's about juicing for health. I have a crappy juicer and I have started using it a few times in the last 2 weeks. I can't hardly stand to eat veggies, but I enjoy them juiced. Bunches of veggies with a couple of Granny Smith apples thrown in is good stuff!
That's enough for now. I feel like I have written a term paper. I'm sorry about the length, but the info demanded explanation. I hope you have enjoyed this blog post.
If the entirety of human life was crammed into one year, we would only have started farming yesterday.
This weeks numbers:
Weight : 249.5
Lost : 1/2lb
Total : 71.3
Sunday, January 29, 2012
So I'm a little late posting this week. Was away from the computer almost all day yesterday and today my son was on playing Minecraft and talking to friends on Skype. Anyway, I finally made it onto my computer and ready to blog about last week. Now, if there was only something I could write about last week, it would make this perfect. But alas, this last week was nothing special. I got past my soreness, got back into the gym for a very intense session of lifting weights, ate a lot because the intense weight lifting made me really hungry and then weighed myself on Saturday.
Weight : 246.4
Lost : 0
Total : 70.8
A complete wash. Zero change from the previous week. Almost as if this last week didn't really happen. If I were in a soap opera I'm sure I would have been in a coma all week and just imagined that I worked out and ate. Oh well.
But I do think there were some changes away from the scale. I was feeling thinner this week, pants were a bit looser, shirts a bit baggier. At least that's what it felt like. In the last 2 weeks I have had 3 moderately intense and 2 highly intense workouts, hard stuff really. And in those 2 weeks my hand held, bio-impedance body fat tester showed a 2% drop. (Not the most accurate of machines, but I test the same way each time, after waking and emptying the royal bladder). So for my weight, a 2% drop equates to approximately 4.8 lbs. I have no idea if I had a close to 5 lb change in body composition over the last 2 weeks, but I did feel different. And for the naysayers, I was once well muscled, in my younger years and the intense workouts I performed definitely sparked muscular growth that I can see and feel. My muscles are remembering what they once were and may still be again. So again, I do not know if I had a 5 lb change, but it really isn't out of the realm of possibility either.
Thank you for reading my wall of text. Perhaps this week or next I will be able to write about what changes I have made and why I have made them.
"Witty quote goes here"
Saturday, January 21, 2012
This turned out to be a painful week. Finally got back into a gym on Monday and it only took until Tuesday before I over did it. Tuesday was legs, squats and leg press. Today is Saturday and my legs are just now beginning to not hurt terribly bad. Still very sore, but this morning I noticed it wasn't excruciating to lower my body to sit down. Finally. On Wednesday I went in and worked arms, then did 15 minutes on the stairmaster, probably not the best idea I've had.
Ok, so I over did it, I did the one thing I promised myself I wouldn't do once I got back into the gym. Bad boy. Because of the extreme pain in my legs I wasn't able to do anything fitness related after Wednesday.
So I was pretty lazy most of the week due to the pain. and it showed on the scale today. So without further adieu, onto the numbers.
Weight : 246.4
Lost : .3
Total : 70.8
It could have been a lot worse, then again I could have been better with my diet. But I can't change the past so I'm not going to worry about it. Maybe this week will be better, at least less painful I hope!
I've also been reading some science based nutrition and exercise information as well as watching some long videos (close to 2 hours each) from a conference with speakers talking about nutrition and exercise and how our physiology reacts to what stimuli. Some interesting stuff that I plan on experimenting with in the coming months. I will keep you posted.
That is all for now.
Tuesday, January 17, 2012
So my brother got a job as a 'membership counselor' at a local gym a few weeks back and finally got around to getting me a 7 day pass this weekend. So the last 2 days I've been in the gym with my friends Mike and Navy (Navy's name is Mike also, but he was in the Navy, so we call him Navy). Anyways, yesterday we warmed up on the ellipticals for 10 minutes then hit the weight room to work a little back and chest. I was careful to take it easy, but alas, my back and chest were sooo sore today. The old 'back to the gym pains'.
So today Mike and Navy wanted to hit the gym at 8:30 am, a good 1.5 hours before my standard wake up time (I'm lazy, so what). But I get up at 6:00 and get around and make it to the gym. They look to me to plan out what we will do because I have years of gym experience and I decide that I don't want to do any upper body work because I still can't hardly raise my arms from yesterday! So legs it is ... We start off doing squats on the smith machine (I usually prefer completely free weights, but I'm older and more broken down now and opted for the safety of the smith machine). 3 sets of 10 reps with 95, 115 and 135 lbs. I actually only got 6 reps at 135, my thighs and butt were really feeling it. THen to the leg press machine, 2 sets of 10 at 225lbs and 1 set of 10 at 145 lbs. It was hard to stand back up afterwards. As I walked out of the weight room, it felt like there was an earthquake happening because my legs were so shaky and unstable.
Ok, leg workout done for the day, but I needed to get some cardio in. So onto the treadmill for a 15 minute walk at 2.5 mph and 2% incline. All I can say is that it's a good thing I kept hold of the handles the whole time because my legs kept buckling the whole time. That was the hardest 15 minute walk I have ever had! But the worse part was having to step down 8 inches off of the treadmill when I was finally done. Holy crap, I was clinging to the handle for dear life as I stepped down and still nearly dropped to the ground in a pile of sweaty, unstable manhood.
As of this writing it has been almost 9 hours since I walked out of the gym, and my legs are still unwilling to cooperate with me. God help me if those sadists want to hit the gym tomorrow morning!
Then again, I'm a bit of a masochist, so I'll probably be at the gym at 8:30 tomorrow, not working legs or chest or back. Maybe time for shoulders and arms.
Til next time,
p.s. This just in: Mike texted me just now, asking if I was ready for 7pm cardio ... HELL NO!
Saturday, January 14, 2012
Middle of January already, time is already flying.
This week saw some ups and downs for me. On the upside I really did a good job of maintaining my diet, only a couple of small hiccups all week, but that's pretty good for me! Also, early in the week I logged 3 bike rides for a total of about 10 miles. Now I think that is exceptional because I have only ridden a bike 4 or 5 times for a total of 15 minutes since I bought my first car in 1986.
On the downside however, I have had a slight feeling of malaise, not sure why all week. Then on Wednesday I got a flat tire on my bike. Now I need to get a rubber solid tube or maybe a puncture proof tube and fix my bike. Either way, I wasn't looking forward to tearing my new bike down this early in the ownership. Sad panda :(
But I woke up this morning feeling more chipper than I have most of the week, jumped on the scale (after draining the bladder!) and was pretty happy with what I saw. Then i got dressed and went to the local blood bank and let them suck a pint of my life force out of me. But hey, I got a couple glasses of orange juice and 2, count 'em, 2 oatmeal raisin cookies out of the deal, so I was happy. Am I the only one that likes to watch the needle get pushed into their arm? I see most people look away at that point (point, get it?, point!).
Anyway, enough with the blabber, you have better things to do than to look at my words all day. Let's look at the numbers.
Weight : 246.7
Lost : 1.4
Total : 70.5
Finally reached the 70 lbs lost mark! Yay! So officially I have 39.5 lbs to get to my goal weight, I don't think I'll hit it by February 28. But I will keep marching on and doing my thing.
I have registered and paid to enter the Tough Mudder NorCal in Sept. I registered as a team and am just waiting for my friends to get their funds together to pay their registration and join me. We have a team starting time of 10:40am on Sat. Sept. 22. I think the course will be 12 miles with 16 obstacles I think. the temperature should be between 90 and 100 so the jumping into, swimming through and generally splashing around the water hazards will be a nice respite from the sun. Looking forward to this amazing event with anxious anticipation.
Wounds heal, chicks dig scars!
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