SCOTTYP65's SparkPeople Blog SCOTTYP65's Blog on SparkPeople, home of free diet plans and a healthy living community IF, 3 weeks & DOWN 24 I have been using the intermittent fasting technique and have lost 24 lbs. I have been pretty strict on not eating for at least 16 hrs each day, and keeping my feeding time as clean as I would like. In other words I keep to under 2400 cal, usually 2000, and I don't eat sweets nor lots of carbs. I'm not going into ketosis much if any, and I enjoy my food selection. Some days it's a brownie with caramel and whipped cream, others it's the Chinese/Mexican buffet. This IF lifestyle is pretty ... Fri, 9 Sep 2016 07:38:13 EST Intermittent Fasting is WORKING! Using intermittent fasting technique these past two weeks, down 16 lbs! Pretty simple to do and seems to work. I am looking forward to sing what the next week's and months bring, or shall I say TAKE! For those who wonder if it's safe, I would say it is as long as you don't have severe underlying medical issues ( Check with your doc). As for my plan, there a re a number of ways to go about IF'ing. I am fasting for about 17 hrs each day and a total 24 hr fast one day a week. When I eat I am ... Sat, 27 Aug 2016 08:32:20 EST In the saddle again just keeping track. got back down to the gym after a couple of being months laid up. Good news is I added 4 lbs of muscle, bad news is I added 7lbs of fat. I will just accept what it is and work from that. I will celebrate the added lean tissue. I was able to do some resistance training so there you have it. Mon, 20 Jun 2016 15:51:28 EST My movie debut <img src=""> So I do some local commercials and locally filmed movies, and here is one of my most recent efforts in Bermuda City episode 4. I come in at about 2 minutes in and 12:30 min.<BR>U0vfI& Fri, 6 May 2016 23:26:09 EST So the two specialists I am seeing said..... That I am older now and can't expect my body to do what it did 20/30 years ago. Say it ain't so? And how many years of medical school did that take, and at what cost? <BR> <BR> Aside from the Mr. Obvious lectures I did take into account the need to modify what I try to do, and take into consideration my current state of health. To this end I am going to go with a greater amount of time spent pushing/pulling iron and less on the cardio.....BUT for the cardio I am going to incorporate a steady... Thu, 5 May 2016 13:44:33 EST C25K Wk2 D3 "Dumb A$$ Alert" Well I guess I am a dumb ass. I ran/jogged my day 3 segment and now am hurting. Not the good hurt but the "boy I really shouldn't have run today hurt." I will be paying for this for a few days. My left hip flexors?, is extremely painful now.....going to be a narcotic night starting this afternoon Thu, 7 Apr 2016 14:01:11 EST C25K week 2......still , and a gym picnic. Well turns out that while I was a good lad and worked out some while on business travel last week, I did too much on a crappy treadmill and ended up with some significant soreness in my calves. I was concerned I would end up with shin splints, or what ever it is, and so I had to take a break before really setting myself back with an even greater injury. At this time of my life I really don't need to put myself in a bad spot. To this end I took it pretty easy for a week back to it... Tue, 5 Apr 2016 18:02:54 EST C25K Week 2 So I am on travel this week BUT the hotel has a pretty nice gym. This means I go my 4th workout in of the series. Didn't feel great but it was after work a@and a new place new equipment so I suppose that's the norm. Mon, 28 Mar 2016 19:46:47 EST C25K Week 1 thoughts Ok so I started the program on Tuesday so I was behind from the word go so to speak. I did days 1&2 back to back, with an additional 30 minutes of training immediately following each day. I then just walked for about 45-50 min on Thursday, and did resistance work. Now here on Friday I completed the 3rd day of the program, and followed up with 30+ min of additional treadmill work. <BR> <BR> I actually stretched prior to day 3, and after.....not much but some. <BR> <BR> Day 3 was pretty good... Fri, 25 Mar 2016 15:14:59 EST Oh my I need to Eat More!!!! Turns out I have been woefully under eating for quite some time. My metabolism is jacked because of it. I need to Eat at a min 2600 calories a day, up to 3000!!!. Yikes, I've been getting an avg of 1500. So it's time to plan some better meals throughout the day, and workout like CRAZY!!!!! Thu, 24 Mar 2016 22:21:22 EST Unsettling Lab Results.... liver & kidney's Just got a preliminary look at lab results from some blood work last week. Will need to go see the Dr. about them. At first glance it looks like there may be issues with my kidney's and liver.....oh joy of joy's. I am hoping it is just another glitch in the lab work, and that my fasting prior to the test had more of an impact than it should. The readings are just a wee bit too high in some area's and put me in the caution zone, but will have to wait for a real Dr.'s assessment. <BR> <BR> M... Wed, 23 Mar 2016 09:37:00 EST C25K....anybody Just wondering who has done one and your thoughts? I just finished day 1 Week 1. Tue, 22 Mar 2016 13:59:10 EST Wish I had more to say.... but don't right now. Tue, 22 Mar 2016 10:05:51 EST How much fat you ask....... I just received my first body fat measurement from my medical provider. The measurements were taken via an InBody piece of equipment. The drum roll..... <BR> <BR> Weight: 295 (with regular clothing no shoes) <BR> PBF: 31.4 (ugghh) <BR> Lean Body Mass: 202.2 <BR> Body Fat Mass:......57.1lbs <BR> <BR> Rt Arm: 7.9lbs fat <BR> Lf Arm: 8.2lbs fat <BR> Trunk: 49.4lbs fat <BR> Rt Leg: 11.7lbs fat <BR> Lt Leg: 11.5lbs fat <BR> <BR> With this information I can now make a base line of where I have ... Mon, 21 Mar 2016 14:05:33 EST Nutrisionist Appointment TODAY I suppose if you are going to go into a major project to revamp your lifestyle consulting a professional is in order! I made an apt to see a nutritionist who is going to use some Dark Art's machine to measure my body composition, give me some guidelines to follow, and generally guide my dietary efforts. I suspect I will learn a thing or two. <BR> <BR> I wonder what the over/under is on my being below 35%BF? The wife is going with Under, I am so hoping so! <BR> <BR> I am also getting a seri... Mon, 21 Mar 2016 09:39:17 EST Saturday and what do I do Gotta figure a way to get through this day and not sabotage the diet & exercise gains.... Sat, 19 Mar 2016 10:38:15 EST Fun with FAT Math Word of caution, I love numbers. I may not be particularly good with them but that doesn't stop me from loving them. And so here we go. <BR> <BR> I was looking around the net for information on FAT and the density of fat. I found some interesting things out along the way, even broke out the calculator and did some math, algebra & geometry. Turns out there is a fairly general consensus on butter being very, very close to sharing the same density as human fat! 1 pound of fat is as close as you... Fri, 18 Mar 2016 15:04:09 EST Met a short term Goal!! When working out on the treadmill, which can raise up, I got it into my head to work on walking to a height of 1000 feet with in 2 miles and within an hour. So today I did it, and did it in 41min! Kept walking to finsh an hours worth of work and 800+ calorie burn though! Fri, 18 Mar 2016 13:59:52 EST Friday and..... Well its Friday and I am going up my goal for my treadmill work.....1000' in 1hr. Fri, 18 Mar 2016 10:47:11 EST B-- Sh-- After a full week of hard work and decent food control, most likely didn't eat enough, I am UP 2 pounds today, what a load of hoey!!! <BR> <BR> Really motivates a guy to put his body through more ya know....... Thu, 17 Mar 2016 11:04:47 EST Work Challenge I guess it would be nice if I had a blog post that I could build off of instead of making multiple posts. In that thing I am going to Chronicle an ongoing effort at work. Sometime in January a group decided to challenge one another on a weight loss basis. Evidently this is a challenge the office does each year but seeing as I am new to the office it is a new challenge to me. So we started the challenge by first paying a $5 entry fee and weighing in. My initial weight was somewhere around 302 ... Thu, 17 Mar 2016 08:42:27 EST Will i make it a week straight? going to the gym, and working out, today will make it a week of consistently making a conscientious effort to exercise. That is if I make it today. My usual MO is to hit it hard for about 2 weeks and then fade away into the comfort of foggy excuses. Only to realize the insidious slide back to a sloth like state after putting whatever weight I had lost, or at lease temporarily misplaced, back on. Then I am left to wonder just what the sam hill happened, again. <BR> <BR> Here is to a complete... Wed, 16 Mar 2016 10:34:49 EST ....and again just like shampoo I went down to the gym today, again (in Forrest Gump's voice), and got my walk-out on! Did 60 min on the treadmill, covering 3 miles, and at times had the incline up 11-15%. The caloric burn was for "752"....but who knows how accurate that is. However, what I am liking is that I got my heart rate up to 100% for a brief minute or so, and then recovered to 70% while still walking at 2.5mph. I bounced up to the 85-90% range a few more times, and suspect I was in the 75+% range for about 50+ min... Tue, 15 Mar 2016 14:49:56 EST Well Well So I went to the wee gym we have here at work, actually it's not to bad. Heck considering how out of condition I am this is more than enough gym! <BR> <BR> Went and did a bit of lifting for chest/tri's/ bi's and then on to the treadmill. Decided I would try 50 minutes on manual mode so I could change it up. Over all I did a combination of either going at 3.5mph at about 0-.55 incline, and then I put incline work at intervals ranging from 1-11% at speeds of 2.5-3.1mph. Bottom line is I got j... Mon, 14 Mar 2016 15:42:38 EST Dreaded Gut Work So this week I am going to attempt to introduce some very basic core muscle work into my routine. Basically I am going to call out my gut and make it do some exercise, other than jiggling! Oh Joy! Mon, 14 Mar 2016 10:28:42 EST Saturday with the Grands <img src=""> <BR> Spent the day, with 4 hours of slow walking, visiting the Chattanooga Aquarium. Not really sure of the exercise value, but know it was more than 5000 steps, and I carried a 2 yr old alot! 9h and don't think for a moment I didn't enjoy every minute:-) Tired now.... Sat, 12 Mar 2016 19:21:39 EST Friday So its Friday the 11th of March. Big whip de do. No actually its a good day. I feel better today than I thought I would after having exercised yesterday, which included 5 min of jogging. Of course who knew that moving at 4mph wasn't considered jogging? I felt as if it were some "Slow" jogging, but nope it's just walking at that speed. I am throwing the BS flag on that! <BR> <BR> Ok so now this weekend will be the big challenge to get through as I am going to a hockey game, then on a small ~2... Fri, 11 Mar 2016 11:29:25 EST #Seriously Well here I am, day 9 billion it seems, and things are pretty much the same...... <BR> <BR> I am tired of the blah blah blah blah and I suspect you are too:) <BR> <BR> But the show must go on. <BR> <BR> See ya in few Wed, 9 Mar 2016 10:10:02 EST 21,417 steps today I'm tired Sat, 29 Aug 2015 23:37:43 EST can be In a down cycle. But is it ALL down or just one aspect, which you are focused on, which is down? Your point of view has everything to do with it. Sat, 29 Aug 2015 11:58:06 EST Digging the NSVs Well while the weight is fluctuating around 280 the NSV'S are rocking. Starting to see that little ridge line over the FRONT of my hips, and lots of back/shoulderblade muscle. Mon, 17 Aug 2015 14:43:57 EST Milestone for moi... Made a huge milestone for myself today.....Under 280!!!!! Now to keep going:-) Fri, 14 Aug 2015 15:42:25 EST Fasting That is all...... Thu, 13 Aug 2015 09:08:24 EST Birthday today... To Cheat or not... Yep its my big day..... I'm 53, and going pretty strong considering all I've put this body of mine through. While I may not be in the best condition I have ever been in, I am better now than I was a month or even a year ago! So do I cheat today? Wed, 5 Aug 2015 09:07:54 EST VACAY is over, feeling groovy yet? Well back to the grind of semi-retirement. Housework to be done, yard to be tended, and bills to pay. Oh and gotta stay on track with health goals. Did ok on the VACAY with diet etc, working out not so much but that's that. Now time to get back into the grove, feeling groovy. Mon, 3 Aug 2015 11:21:53 EST OUCH! Blew out my hamstring but good! Hurts from my calf to my O so prodigious Glutes! This is putting a damper on the exercise let alone the VACAY! Dof Gone it. Sat, 1 Aug 2015 12:32:51 EST Pic O the Day <img src=""> ... Thu, 30 Jul 2015 10:04:24 EST Then... I weighed myself and took way to much pleasure in seeing the scale indicating I am down. Go figure! Wed, 29 Jul 2015 09:25:49 EST NSV'S RULE .... ....the scale drools. Fin! Tue, 28 Jul 2015 10:43:03 EST Post Sucky Sleep Study Man was last night crappy. Just saying. Started off getting lost and being a few minutes late to the Sleep Center. Then I had to te-accomplish all the Fripping paperwork I had done just 5 weeks ago. The Slept Tech was great though. The tech got me to settle down and was extremely polite & professional. The study was just so taxing. Who would have thought such a thing? Being my 4th study I knew what to expect, or at least I thought I did. The setup was similar to my previous studies, with ... Mon, 27 Jul 2015 09:35:10 EST Sleep issues Well tonight I get to take yet another sleep study. Already being treated for sleep apnea, and have the Bi-pap machine. Have to back in because the techs for the last test didn't use a bipap and the Dr needs to have the proper settings. Will also be determining my oxygen settings. Seems I'm not getting enough at times. The Low O2 levels might explain the morning headaches. Other than that it's been an alright day. TTFN Sun, 26 Jul 2015 17:03:19 EST 34th Day AC (After Carbs) I have been working and living this new lifestyle now for over a month. I suspect outside of my early days in the military this is the longest time I have stuck to a healthy regime, with regards to diet that is. My next goal is to see a week of exercise along with continued dietary discipline. The intermediate goal is a month of exercise & Diet performance. My Dream that I am working towards is to be a Spark People SUCCESS! Sat, 25 Jul 2015 11:00:11 EST 2nd day of exercise <img src=""> One day on one day off. Did it for today. DONe! Am living off of NSV's right now because the scale is hating on me:-) Fri, 24 Jul 2015 10:35:45 EST Yard Work Since I exercised yesterday today I am letting my body recover. So I decided to plant a tree, in the clay soil here in North Alabama. .... I think I just did a total body workout YIKES. Who knew digging, and shoveling so much red clay dirt would be so taxing? Just glad it's cloudy and not too hot. Thu, 23 Jul 2015 12:34:56 EST Post Workout Not as sore as I thought I might have been. Oh and in a better mood today as well. So off to work were I will see if I can get 8 miles of walking in, I'm a museum guide. Thu, 23 Jul 2015 08:43:23 EST Today I Start to Exercise That is all......for now. Wed, 22 Jul 2015 10:22:07 EST 4 weeks and counting Well it's been four weeks now since I decided to drop the carbs from my diet. I have to say it's been easier than I thought. While there was more weight loss early on the pace has slowed down. Yet during this adaptation stage I suspected this would be the case. Now though it is time to add some exercise into the mix. I know with sustained HIT training I can lose a LOT of fat. It's just a question as to how will my body perform in a near zero carb environment? I've done some research and su... Mon, 20 Jul 2015 21:28:31 EST A full day.... So today, Sunday, has been a full day. I have had both my mind, body, and Spirit fully filled today. On a side note I attended a visitation of a friends son who passed this week of cancer. He was only 36. It definitely gives on reason to pause and reflect. Be sure to Love as much as you can right now. Sun, 19 Jul 2015 18:54:37 EST Today is my TGIF Nuff said.Oh and the recent weight increase is gone so going into my weekend n a high note to boot! Sat, 18 Jul 2015 09:10:22 EST Day 26. TGIF...I suppose Dragging a bit this morning for no particular reason. I'm sure things will pick up as the day goes on. I am 4 days away from completing a month of dedicated effort of changing my destructive diet practices. So far it has been not as difficult as I had thought it would be. There have been a few tweaks and such but overall fairly consistent. The results to date speak to themselves as I am down from 307 to ~285, for loss of 22lbs. The initial weight loss was of course just the release of wa... Fri, 17 Jul 2015 09:19:42 EST