Hey everyone. It's been pretty quiet up in the FAT coalition, myself included. I'm not sure what the deal is, but I just haven't felt like blogging at all. It's not that I'm falling off the wagon or anything, I just haven't had a lot to say. But I do have some new things going on that I'd like to share.
I've shifted my focus from weight-loss into strength-gain. My body was being stubborn with my previous workout and eating programs, so I figure it's time to change it up. I'm currently doing Mark Rippetoe's Starting Strength program. I will continue doing it until I stop making progress. On this program (and any real strength program) progress is defined simply by adding weight each session. I want to get my back squat up to at least 300 pounds, and my deadlift up to 400, which I think is doable by year's end. I'm not too concerned about losing weight right now, as I will need additional calories in order to continue to get stronger. Once I reach the limits of this program I will change up my approach, as deemed necessary.
I'm also doing a form of intermittent fasting during the week. Basically, I don't eat anything from midnight to 4PM, and then I do eat from 4PM to midnight. So I have an 8 hour eating window, which allows me to have larger, more satisfying meals, while also keeping calories in check. There's also a host of other benefits that fasting provides (better nutrient partitioning, reduced inflammation, improved insulin sensitivity). I've done it for 2 days thus far (on my 3rd day today) and it's been pretty nice. I thought it would be hard, but it's not really, as long as I stay busy and don't mistake boredom for hunger.
October 18th is officially my one-year anniversary of attempting to get fit. At least, it was my very first weigh-in that I have recorded in my spreadsheet. In one year, I've lost over 30 pounds, reduced my blood pressure from stage-1 hypertensive to normal, eliminated pain in my legs and acid reflux, and have gotten way stronger. Not too bad of a result, seeing as though all I did was fix my diet and add exercise to my lifestyle. I've learned an immense amount of information throughout this journey. Maybe I'll do a post later for anyone interested in starting out, but unsure of how to proceed.
That's it for me. Everyone who's slacking off out there, post a blog and let us know what's up, even if it's bad.
Wednesday, October 15, 2008
Wednesday, October 1, 2008
Thoughts on carb cravings
Hey all. Sorry for not posting more frequently. I just haven't had a whole lot to say. I've been eating pretty well lately, but I've been having some nasty sugar cravings lately. I've fought off most of them, but there have been a few times where I broke down. I'm not really sure where these are coming from, since 90% of the time I eat only healthy stuff (meat, fruit, vegetables, nuts, seeds, and some milk and whole grains). So I'm not really causing myself to have the "sugar rollercoaster" like I used to, and all the fat I eat keeps me very satiated. It's almost like a drug craving. I used to smoke, and I've noticed that the sugar cravings are almost precisely the same feeling as the urge to smoke. My body and brain are still not free from their physical addiction to sugar. What probably needs to happen is for me to remove any refined carbohydrates from my diet, and increase my fibrous carb sources so that my body will get reacquainted with a lower carb way of life. I think the few times that I've given in are only serving to increase the cravings rather than to actually satiate them.
This weekend was great. I worked out on Saturday and Sunday, although Sunday was just playing basketball and handball with my buddy. My hands are pretty much healed up now from the damage I did last week, so I can do pull-ups again. I haven't had a chance to workout yet this week due to work, but I plan on getting a workout in tonight. 5x5 back squats for the win. I didn't get an accurate weigh-in this morning (I forgot to weigh myself before I ate breakfast) but I'm averaging about 197.5, so it's coming down slowly. I need to simply reign in my calories a tiny bit, and increase my activity a tiny bit, and I'll be fine.
This weekend was great. I worked out on Saturday and Sunday, although Sunday was just playing basketball and handball with my buddy. My hands are pretty much healed up now from the damage I did last week, so I can do pull-ups again. I haven't had a chance to workout yet this week due to work, but I plan on getting a workout in tonight. 5x5 back squats for the win. I didn't get an accurate weigh-in this morning (I forgot to weigh myself before I ate breakfast) but I'm averaging about 197.5, so it's coming down slowly. I need to simply reign in my calories a tiny bit, and increase my activity a tiny bit, and I'll be fine.
Friday, September 26, 2008
Death of seasons
Today's Weigh-In: 198.8 lbs.
5-Day Average: 198.8 lbs.
I'm still here, and feeling much better overall since my last post. I still have some sniffles but nothing that will prevent me from working out. I've worked out 3 days this week so far, with one more scheduled for tomorrow. I had hoped to get a total of 5 workouts this week, but I had to come into work early yesterday and was busy all night afterwards. But 4 is better than the 2 I've been getting the past few weeks. I feel good, too. Healthy, no injuries (knock on wood), not too sore, and really just enjoying my workouts. The weather is amazing right now (not too hot, not cold), which brings my spirits up. The smell of fall is in the air, and I love it. Granted, we don't really get the full autumn experience here, but there's definitely a difference that I enjoy a lot.
My eating has been really good, but for some reason I'm just not dropping much weight. I'm hoping that the added activity will start to chip away at the pounds. I know it will, as long as I can stay consistent both in the gym and in the kitchen. Being spotty with either one will derail any success I might enjoy, especially now that I have less weight to lose.
I'm going to be honest: I've been lazy this summer. But I'm coming up on one year in this journey, so it's time to put my nose to the grindstone. I want to be at my goal by the end of the year, but that's not going to happen by being lackadaisical about my eating or my fitness. It's going to take focus and sweat, and some blood too (I ripped my hand this morning doing 120 pull-ups, so there's already blood involved). Let's go get some.
5-Day Average: 198.8 lbs.
I'm still here, and feeling much better overall since my last post. I still have some sniffles but nothing that will prevent me from working out. I've worked out 3 days this week so far, with one more scheduled for tomorrow. I had hoped to get a total of 5 workouts this week, but I had to come into work early yesterday and was busy all night afterwards. But 4 is better than the 2 I've been getting the past few weeks. I feel good, too. Healthy, no injuries (knock on wood), not too sore, and really just enjoying my workouts. The weather is amazing right now (not too hot, not cold), which brings my spirits up. The smell of fall is in the air, and I love it. Granted, we don't really get the full autumn experience here, but there's definitely a difference that I enjoy a lot.
My eating has been really good, but for some reason I'm just not dropping much weight. I'm hoping that the added activity will start to chip away at the pounds. I know it will, as long as I can stay consistent both in the gym and in the kitchen. Being spotty with either one will derail any success I might enjoy, especially now that I have less weight to lose.
I'm going to be honest: I've been lazy this summer. But I'm coming up on one year in this journey, so it's time to put my nose to the grindstone. I want to be at my goal by the end of the year, but that's not going to happen by being lackadaisical about my eating or my fitness. It's going to take focus and sweat, and some blood too (I ripped my hand this morning doing 120 pull-ups, so there's already blood involved). Let's go get some.
Monday, September 22, 2008
Sick and tired
Today's Weigh-In: 198.6 lbs.
5-Day Average: 199.12 lbs.
Sorry for the long gap in between posts. I got the flu that's been going around last Wednesday, and I'm still feeling a bit under the weather. Needless to say I didn't get to work out much, unfortunately. I didn't lose any weight this week, but I didn't gain any either. I'm feeling much better today, all I have now is a sore throat and messed up sinuses, but no aches or fever. I did work out this morning, and it wasn't too bad. I'm pretty sick and tired of being unable to maintain a consistent workout schedule. I want to be able to maintain a good physical capacity, but it seems that for a while now something always happens to me when I get motivated that takes me out of the game. I'm hoping that this sickness is the last thing for a while, because it's just driving me crazy.
We have a new employee at my work, so my boss is taking us all out to lunch to get acquainted. I'll need to make good choices and make sure my calories are in line with my goals.
I still haven't had any alcohol in over 2 weeks, and I can definitely feel the benefits on my body. I feel less groggy, and I sleep better, although I do miss being able to go and have a couple of beers with dinner to just relax and hang out. Oh well, only a week and a half left of my alcohol fast.
5-Day Average: 199.12 lbs.
Sorry for the long gap in between posts. I got the flu that's been going around last Wednesday, and I'm still feeling a bit under the weather. Needless to say I didn't get to work out much, unfortunately. I didn't lose any weight this week, but I didn't gain any either. I'm feeling much better today, all I have now is a sore throat and messed up sinuses, but no aches or fever. I did work out this morning, and it wasn't too bad. I'm pretty sick and tired of being unable to maintain a consistent workout schedule. I want to be able to maintain a good physical capacity, but it seems that for a while now something always happens to me when I get motivated that takes me out of the game. I'm hoping that this sickness is the last thing for a while, because it's just driving me crazy.
We have a new employee at my work, so my boss is taking us all out to lunch to get acquainted. I'll need to make good choices and make sure my calories are in line with my goals.
I still haven't had any alcohol in over 2 weeks, and I can definitely feel the benefits on my body. I feel less groggy, and I sleep better, although I do miss being able to go and have a couple of beers with dinner to just relax and hang out. Oh well, only a week and a half left of my alcohol fast.
Monday, September 15, 2008
Sweet
Today's Weigh-In: 198.4 lbs.
5-Day Average: 199.2 lbs.
Woohoo! I actually lost weight on a weekend. Not that my eating was particularly great, but I just didn't eat a lot. I also didn't drink any alcohol, which I'm sure helps out. According to my 5-day average I'm down 2 pounds from last Monday, so I'm pretty stoked. If this keeps up I may extend my alcohol fast past the end of the month. We'll see how it goes.
My knee looks to be pretty much healed up; I'd say about 95%, as it still hurts a little bit if I do a lunge motion or stretch. I did a full Crossfit workout this morning that included power cleans and squats without any issue. I'm really happy about that, because it means I can finally get back to a solid routine and be consistent with it. Consistency is absolutely key for me (and for most other people, I would imagine).
I've got an awesome day of eating lined up: lots of fruit, veggies, and meat. I stocked the fridge with massive quantities of meat over the weekend, so I'll be trying out some new recipes. Pulled pork with homemade peach barbecue sauce is the first one I'll be testing out. Should be tasty.
5-Day Average: 199.2 lbs.
Woohoo! I actually lost weight on a weekend. Not that my eating was particularly great, but I just didn't eat a lot. I also didn't drink any alcohol, which I'm sure helps out. According to my 5-day average I'm down 2 pounds from last Monday, so I'm pretty stoked. If this keeps up I may extend my alcohol fast past the end of the month. We'll see how it goes.
My knee looks to be pretty much healed up; I'd say about 95%, as it still hurts a little bit if I do a lunge motion or stretch. I did a full Crossfit workout this morning that included power cleans and squats without any issue. I'm really happy about that, because it means I can finally get back to a solid routine and be consistent with it. Consistency is absolutely key for me (and for most other people, I would imagine).
I've got an awesome day of eating lined up: lots of fruit, veggies, and meat. I stocked the fridge with massive quantities of meat over the weekend, so I'll be trying out some new recipes. Pulled pork with homemade peach barbecue sauce is the first one I'll be testing out. Should be tasty.
Thursday, September 11, 2008
Getting better
Today's Weigh-In: 200.6 lbs.
5-Day Average: 199.65 lbs.
Bah. I screwed up big-time in the food department yesterday. I got a massive sugar craving (which I usually don't get) and I caved to it. Then I ate fast food for dinner, way too many calories and carbs (you can check my fitday log for details, I've put a link in the sidebar). Came in at 3100 calories for the day. To make up for it I will be eating less today, and also skipping my scheduled cheat meal tomorrow.
My knee is feeling about 80% better now, so I'll be in the gym tonight and tomorrow to see how it goes. One the one hand I really want to get back to working out hard, but on the other hand I don't want to put too much stress on it until it's ready. I'll attempt some light weighted squats and see how that feels, and probably some deadlifts too. If that goes well then I'll do a Crossfit workout tomorrow morning, and then if I still feel good I'll finish out the week with a Crossfit workout on Saturday. That will put me at 4 workouts this week, which, although 1 short of my goal, isn't too bad considering the circumstances.
5-Day Average: 199.65 lbs.
Bah. I screwed up big-time in the food department yesterday. I got a massive sugar craving (which I usually don't get) and I caved to it. Then I ate fast food for dinner, way too many calories and carbs (you can check my fitday log for details, I've put a link in the sidebar). Came in at 3100 calories for the day. To make up for it I will be eating less today, and also skipping my scheduled cheat meal tomorrow.
My knee is feeling about 80% better now, so I'll be in the gym tonight and tomorrow to see how it goes. One the one hand I really want to get back to working out hard, but on the other hand I don't want to put too much stress on it until it's ready. I'll attempt some light weighted squats and see how that feels, and probably some deadlifts too. If that goes well then I'll do a Crossfit workout tomorrow morning, and then if I still feel good I'll finish out the week with a Crossfit workout on Saturday. That will put me at 4 workouts this week, which, although 1 short of my goal, isn't too bad considering the circumstances.
Wednesday, September 10, 2008
Good times
Today's Weigh-In: 199.6 lbs.
5-Day Average: 199.88 lbs.
So far, I've got 2 days of perfect eating behind me. Less than 2200 calories a day, with lots of fresh vegetables and fruit, very little starch/grains, and no sugar. And since I'm not drinking, I don't have to worry about those bonus calories coming back to bite me. I've even been consistent in taking my vitamins and supplements, which is rare for me. You could say my nutrition has been absolutely perfect.
My knee still hurts, but it's starting to feel better. I've been doing stretches meant to loosen it up, and I've also been foam rolling my thigh, which helps a lot (but hurts a lot when I'm doing it). I've been taking 6 grams of fish oil per day, which I also think is helping reduce inflammation. I did get a chance to work out yesterday, and I noticed that when I get a good warm-up that my knee doesn't hurt so severely that I can't use it. That's good news, as it means I can go back to my regular workouts (although I'll make sure to take it a bit easy and watch for any pain).
My average is moving down, so I know that this is working. Slowly but surely I will reach my goal.
P.S. I've started using FitDay (instead of SparkPeople) to track my food intake. You can check out my daily diet at http://fitday.com/fitness/PublicJournals.html?Owner=Maleldil
5-Day Average: 199.88 lbs.
So far, I've got 2 days of perfect eating behind me. Less than 2200 calories a day, with lots of fresh vegetables and fruit, very little starch/grains, and no sugar. And since I'm not drinking, I don't have to worry about those bonus calories coming back to bite me. I've even been consistent in taking my vitamins and supplements, which is rare for me. You could say my nutrition has been absolutely perfect.
My knee still hurts, but it's starting to feel better. I've been doing stretches meant to loosen it up, and I've also been foam rolling my thigh, which helps a lot (but hurts a lot when I'm doing it). I've been taking 6 grams of fish oil per day, which I also think is helping reduce inflammation. I did get a chance to work out yesterday, and I noticed that when I get a good warm-up that my knee doesn't hurt so severely that I can't use it. That's good news, as it means I can go back to my regular workouts (although I'll make sure to take it a bit easy and watch for any pain).
My average is moving down, so I know that this is working. Slowly but surely I will reach my goal.
P.S. I've started using FitDay (instead of SparkPeople) to track my food intake. You can check out my daily diet at http://fitday.com/fitness/PublicJournals.html?Owner=Maleldil
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