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Wk 45 Weigh In

Saturday, February 18, 2012

Wow, what a terrible week.

I just felt crappy all week. I don't know if I'm coming down with something or if it's just all of the stress of my life finally caught up with me, but it's been a bad week. My diet was all over the place, I had no enthusiasm in the gym and spent less time there because of it. I've been in pain from my shoulder to my back to my hip. When it hurts or is uncomfortable to do something, you just don't put as much effort into it.

I have felt hungry all week, which is not like me. I ended up snacking too much, taking in too many carbs and just plain failing at eating right. I almost feel like there's a light fog in my head, I feel slow and lethargic.

To the numbers

Weight : 246.8
Gain : 2.7
Total : 70.4

Yep, I gained 2.7lbs this week. I think (at least I hope) it's mostly water weight from taking in too many carbs. But either way, it's damn disappointing. I feel like I have let myself down and what's worse is that I feel that I have let a lot of you down as well.

Okay, it's time to take a break from the computer for a while. This afternoon I will be looking back at my food choices for the week to see what mistakes I made. I will also try harder to get more time in the gym. I still have a ways to go on this journey and I really want to finish what I started.

"Only the dead have seen the end of war" - George Santayana

  Member Comments About This Blog Post:

KING_SLAYER 2/25/2012 4:01PM

    Everyone, thanks for the encouraging messages on this blog post. For some reason I didn't get email notices for most of these wonderful responses. In case any of you were wondering why I didn't stop by your pages and thank you personally.

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NADJAZZ 2/22/2012 11:28PM

    In the big picture of all you have accomplished, this is just a little bump in the road. Take care of youself, don't get too stressed!

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HUSKERSALAD 2/22/2012 1:13PM

    Hang in there.

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TAMIPCHICAGO 2/20/2012 3:33PM

    hang in there. We all have weeks like that. It's all part of the ride. It will get better. I hope you feel better soon. Feeling sick and out of kilter makes dealing with the ups and downs a lot harder.

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CLPURNELL 2/20/2012 2:13PM


We are going to have ups and downs through out this journey! You are down over 70 pounds. You have done an awesome job! there are gonna be weeks that get the best of us. We just have to brush off refocus and get back at it! You have done this! You can do this! You will do this!! Don't beat yourself up bro you have been through some trying times. Just keep on your program and just take it a choice at a time!

You will be back on track in no time!!!

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DIEHL79 2/20/2012 10:36AM

    Hey, that sucks that you didn't have a good week, but please don't be too hard on yourselves. I think we all have those weeks...the ones where we might be a little tired of it all (ie food choices, working out). It's over though, done with. Take the time YOU need to relax and refocus.

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GRANDEFILLE 2/20/2012 10:05AM

    You were probably feeling hungry because you felt crappy. I feel hungry when I'm tired and i fall into carbs also. this is only a week... been doing great so far don't worry about it. Anybody going anywhere is bound to stumble and fall. Just get back up and continue your journey.

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ALWYS-LKN-UP 2/19/2012 5:15PM

    Give a tug on those boot straps Ken!! You got this!! I understand the whole disappointment thing but you have to remember that it was only 1 week - you acknowledged it, reflected on where you may have made the wrong choices & now you have a whole new week to brush yourself off & kick some arse!! :) You totally got this, be kind to yourself!!

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TRISHBONFOX 2/19/2012 4:45PM

    Sorry to hear about your crappy week. I am just finally having a better one after quite a few lousy weeks, so there's hope. Hang in there. Next week will be your better one!

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LIVIN_DOLL 2/18/2012 8:42PM

    Don't let this ever be about anyone but YOU. You know what you did and you know how to correct it...even if you didn't deviate from your regime...stuff happens... but I am sure it will come off next week when you get back your focus. emoticon

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MARYDSAN 2/18/2012 6:40PM

    Carbs make me gain a couple of lbs due to the water retention. Next week is a new week. Go for it!

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BOSS61 2/18/2012 3:01PM

    Don't beat yourself up. Remember Dr. Seuss at times like this:

"Today was fun, today is gone.
Tomorrow is another one!"

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ELRIDDICK 2/18/2012 2:33PM

  Thanks for sharing

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Wk 44 Weigh In

Saturday, February 11, 2012

I promise to keep it much shorter this week!

Pretty good week overall. Walked a few miles throughout the week, had a good hard strength training workout on Wednesday. Friday I had my partners and I do a Tabata style workout on the spin bikes. We did 15 seconds all out sprint and 45 seconds moderate pedaling. We did that for 10 minutes and were completely wobbly and gasping for air by the end. A good time was had by all.

On Tuesday I went to the local sales yard (flea market) and bought lots of fresh fruit and veggies. It was windy and kept trying to sprinkle so there was only about 1/10 the normal crowd, was very nice.

So without further adieu, let's look at the numbers, shall we?

Weight : 244.1
Lost : 1.8
Total : 73.1

Pretty good week for me. Hopefully I can keep this train on the rails and keep heading in the right direction.

"I'm in lesbians with you" Scott Pilgrim vs The World

Ken Heaston
Since 1970

  Member Comments About This Blog Post:

2DANCEAGAIN 2/20/2012 4:46PM

Keep it up Ken, you've almost caught up to me already, I better get moving!!!

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CLPURNELL 2/14/2012 2:27PM

    Awesome Job Ken!!!! I did a spin class and about died lol!!!!

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RIBKNIT 2/13/2012 1:54PM


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GRANDEFILLE 2/13/2012 10:29AM

    That is great! keep up the good work!

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1DERLAND14 2/12/2012 6:46PM

    KEEP ROCKIN' IT!!!!!!!! emoticon

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KAREN951 2/11/2012 7:44PM

    Congrats! Keep up the good work.

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MARYDSAN 2/11/2012 5:57PM

    Way to go on your weight loss! I guess your body likes your new plan. Always listen to your body!

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DIEHL79 2/11/2012 4:32PM

    Great job, great workouts! Keep it up, mister.

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MPLANE37 2/11/2012 3:59PM

    Congrats. Keep up the good work!

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ALWYS-LKN-UP 2/11/2012 3:57PM

    ***and the crowd goes WILD!!!!**** Can you hear it? You should!! Well done once again :)

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BOSS61 2/11/2012 3:54PM

    1.8 is 1.8. The needle is pointed in the correct direction I'd say. Keep it up!

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Wk 43 Changes and Science

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%
Carb: 19%
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

Ken Heaston
Since 1970

  Member Comments About This Blog Post:

BOSS61 2/7/2012 8:23AM

    Great blog Ken. Appeals to my inner scientist completely. With you I could have a healthy discussion about anthropogenic global warming as well. We are few and far between. Keep up the good work!

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ME_FIRST 2/7/2012 8:13AM

    Great blog Ken. Hope you're paleo diet is helping. I've read Mark Sisson's book and am a big supporter of low carb. The diet they tell diabetics to eat (40 carbs/meal) is so wrong. I also recommend Wheat Belly. Read Wheat Belly and you will think of "healthy whole grains" in a whole new light.


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CLPURNELL 2/6/2012 2:44PM

    Awesome post!!! I have ALWAYS been a meat and potato's person. I love meat I have lost 106 to date and haven't went "low carb" or paleo yet. I am very interested in it. I have a buddy who has lost 170lbs doing Paleo and has kept it off. It makes sense to me so i will dig into the research and maybe give it a try.

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RIBKNIT 2/6/2012 1:09PM

    I don't know much about this stuff but am always interested in research. I am very skeptical of governments in general so am not especially surprised there. As for what percentages of fat/carbs/protein, well it depends on who you ask.
We are each unique, and I say go for what you are ok with, whatever that might be. I hope you have continued success!

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TRISHBONFOX 2/6/2012 11:03AM

    Well, good luck to you with the new approach, and thanks for sharing! I am especially interested because am finding my progress has stalled after many months too, and appreciate the new ideas. You know, your historical perspective really resonates, because I see in my own life that my weight gain and sugar sensitivity began during that time period where we were being encouraged to eliminate fat, and all those fat-free products that were loaded with sugar instead became so popular. I think I'll go check out this Paleo thing right now. Thanks again!

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GRANDEFILLE 2/6/2012 10:37AM

    As long as you listen to your body, Personaly I don't think there is ONE way of eating right. Find what works for you and doesn't get you sick. If it works keep it! that is what I think.

You are doing great anyway! I'm happy to be in the same class as you!

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ALWYS-LKN-UP 2/6/2012 9:26AM

    No judgments. Listen to your body carefully, it will tell you what it needs macro-nutrient wise. You are doing quite the research, very impressive!

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MARYDSAN 2/4/2012 11:37PM

    Wow! Term paper is right! I think I will save my opinion till I watch the videos you posted. I had subscribed to Mark Sisson a while back, but unsubscribed, so maybe he has changed stuff.

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Wk 42 Weigh In

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"

Ken Heaston
Since 1970

  Member Comments About This Blog Post:

1DERLAND14 1/31/2012 12:37PM

    You're doing AMAZING!!! Don't sweat the scale! I know it's easier for me to say than do!! You're working hard and it WILL pay off!!! emoticon

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KAREN951 1/30/2012 8:47PM

    Wouldn't sweat the lack of a loss on the scale because that can happen for any number of reasons - so long as you're working out and eating right, you'll be fine. You may have a larger loss next week - sometimes it just works that way. Personally I never EVER lose weight two weeks in a row - it usually takes me at least two and more often three weeks to see a loss and then all of a sudden one morning when I've given up, I'll drop 3 pounds all at once. It's completely maddening but at this point I'm used to it so it doesn't worry me anymore. Sounds like you're working hard and on track so I expect things will go your way scale-wise soon. Keep up the good work!

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CLPURNELL 1/30/2012 3:36PM

    Awesome Job Ken!!!!!! You definitely are building Muscle!! So the weight loss will slow and as you exchange fat for muscle.. Once that mass builds though you will burn cals rapidly!!! Awesome Job Bro!!!


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GRANDEFILLE 1/30/2012 11:06AM

    I do believe in the body recomposition. I too was once well muscled and have seen myself over the years going to intense training and be able to visually see muscles coming out, having more space in my clothes and seeing no changes on the scale.
Keep it up! you are doing great!

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MARYDSAN 1/30/2012 2:02AM

    Like the "witty quote". Intense workouts are known to cause water retention in the muscles as they heal, so I totally buy the body recomposition. What kind of hand held, bio-impedance body fat tester do you use? Is it expensive? Keep up the good work. I'm sure that the weight loss will show up next week after your muscles are no longer inflamed.

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Wk 41 Weigh In

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.

Ken Heaston
Since 1970

  Member Comments About This Blog Post:

IMATALOSS 1/26/2012 6:43PM

  Nutrition and exercise physiology ~ do tell man. Is it Four Hour Body related?

Sorry you're so sore. I feel your pain. Literally! LOL Rest up and back to it. You can do it. emoticon

emoticon on your weight loss too. Every little bit, as long as it's DOWN. You're rocking it my friend!

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BECKS79 1/25/2012 7:48PM

    Keep it up .. having one off week is ok, getting back at it and focusing on what needs to happen is the best part if a set back! Keep up the great work!!!

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CLPURNELL 1/23/2012 3:55PM

    Great research... Yes getting back in the gym can be very painful!!! It should only take a few weeks for the the soreness to get shorter and shorter. Make sure you are good on your water and potassium intake to help as well.

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GRANDEFILLE 1/23/2012 5:11AM

    congratulations! you are doing well!

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RIBKNIT 1/22/2012 7:15AM

    Despite all the pain you still managed to lose 3 lbs so congrats on that! It sounds like you turned the whole week into a learning experience and found an upside with the videos. They sound interesting.

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KAREN951 1/21/2012 7:43PM

    Congrats on the loss, especially under the circumstances! Hope you feel better soon and are able to ease back into the gym.

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ALWYS-LKN-UP 1/21/2012 6:59PM

    Thumbs up yet again Ken!! I also am looking forward to whatever info you have to share about these nutrition/exercise conference your viewing - gotta love knowledge!! :) Congrats again!!

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1DERLAND14 1/21/2012 6:25PM

    Congrats on the 3lbs down!! WOOHOO!! :) :) I feel your pain this week in my quads and hamstrings! Keep at it! you're doing great!! :D

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MARYDSAN 1/21/2012 6:02PM

    Congratulations on your weight loss this week. Glad your soreness is subsiding. Try not to overdo this week. Your body will thank you.

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OUTDOORSY_DAD 1/21/2012 5:52PM

    Hey Ken

Congrats on the weight loss. Wishing you a less painful week.

Will keep an eye open for your posts on your forthcoming experiment.

Keep the spark

Outdoorsy Dad

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