Week, I'm not sure anymore.
Weight: 206
Attitude: awesome
Body fat%: 24.5
Total inches: 160
Lean body mass: 155.5
So... Having drastically slowed down my weight loss I'm feeling good. About the only changes I have made is the addition of a minimal amount of fresh fruit each day. My activity level continues to increase, but I haven't forced it. I just have more energy and want to get out and about more often. Looking back over the last year, here is the pattern that I see. I will make drastic and sever dietary changes for two to three weeks along with self imposed rigorous exercise. After a few weeks I just can't seem to keep it up, so I don't. However, I do not allow myself to get discouraged by this. I use it as a jumping off point. I take the positive changes I've made but can't quite maintain and keep some of them. This has become a cycle. Each time I go through this process I walk away a healthier happier me. So now I have periods of growth followed by periods rest and maintenance. I am feeling pretty darn good so I think Ill hit it hard the next two weeks.
Wednesday, May 25, 2011
Monday, March 28, 2011
Breakfast Beans
Week One has ended and week two begins with beans for breakfast. How'd I do for week one?
Here's the numbers:
Current weight: 210
Total Inches: 162.75 - What?!
Current body fat %: who the H--- knows?
My body fat % is a wash this week. The instrument I was using to measure gave wildly erroneous numbers when I tested it with scrutiny. It gave my percentage from 19% to 28% in a single hour. I don't need it to be right on, I need it to always be the same amount off. Even if the error is large as long as it is consistent I can measure changes. So this number will start over at 27.3% stated by a new device.
As lose as pants are fitting I was very excited to take measurements until near total devastation presented itself in the form of NO CHANGE... I immediately looked for sugar. Bummer that my very first response to an unexpected result was to completely give up. However, a little preparation before hand allowed me to avoid disaster. The emotional tug of war during any lifestyle change is intense. I had pranced my way around for the last six days elated about the positive changes I had made in my life. There was more bounce in my step, and less of it was the result of belly jiggle. I had no idea how much emotional investment I had made in a favorable outcome to all my gut busting. That is until it didn't happen. I had adhered to the protocol with almost no deviation. What else could I do? What did I do wrong? It doesn't matter. I had made a decision to live a healthier lifestyle, the only part of the equation I really have any control over. The rest, as John Gabriel would say is to "relax, let go, and let it happen."
The silver lining: My total inches did change. From my hips waist and arms I lost 1.5". I gained .75" in each leg. This made my total inches the same but the proportions have changed, and for the better.
The numbers I'll keep:
Weight: 210
Body fat %: 27.3
Inches: 162.75"
Lean Mass: 153
Peace out.
Here's the numbers:
Current weight: 210
Total Inches: 162.75 - What?!
Current body fat %: who the H--- knows?
My body fat % is a wash this week. The instrument I was using to measure gave wildly erroneous numbers when I tested it with scrutiny. It gave my percentage from 19% to 28% in a single hour. I don't need it to be right on, I need it to always be the same amount off. Even if the error is large as long as it is consistent I can measure changes. So this number will start over at 27.3% stated by a new device.
As lose as pants are fitting I was very excited to take measurements until near total devastation presented itself in the form of NO CHANGE... I immediately looked for sugar. Bummer that my very first response to an unexpected result was to completely give up. However, a little preparation before hand allowed me to avoid disaster. The emotional tug of war during any lifestyle change is intense. I had pranced my way around for the last six days elated about the positive changes I had made in my life. There was more bounce in my step, and less of it was the result of belly jiggle. I had no idea how much emotional investment I had made in a favorable outcome to all my gut busting. That is until it didn't happen. I had adhered to the protocol with almost no deviation. What else could I do? What did I do wrong? It doesn't matter. I had made a decision to live a healthier lifestyle, the only part of the equation I really have any control over. The rest, as John Gabriel would say is to "relax, let go, and let it happen."
The silver lining: My total inches did change. From my hips waist and arms I lost 1.5". I gained .75" in each leg. This made my total inches the same but the proportions have changed, and for the better.
The numbers I'll keep:
Weight: 210
Body fat %: 27.3
Inches: 162.75"
Lean Mass: 153
Peace out.
Tuesday, March 22, 2011
Busting a gut.
The war on my weight. Not truly my weight because weight is not bad in and of itself. The percentage of body fat to lean mass is where shoes hit the dance floor. Either way you hold the tape my numbers are too high. This began in my mid twenties when my lifestyle changed from that of always on the mountain adventure guide to desk jokey, night working college kid. Talk about a change of pace. In three years I ballooned from a very fit 145lbs to 235 and a whopping 34% body fat. I was ready to take on any sofa. I suppose my body had decided that 235 was a great place to be because I basically stayed there for the next five years. Fat had pulled well into the lead. Not that I didnt fight, I did. My best sort-term weight loss got me down to 15% body fat at 195. Not too shabby except it didn't stick.
So what will stick? I've spent a few years looking for the answer. I have a basic theme that I will explore in this blog. A permanent change must begin in the heart. I suppose it all began when I came across the Gabriel Method. More on all that later.
Here are the day one numbers.
Present weight: 215 - From 235 a few months ago. I've done a bit of work already.
Body fat% 26.4, in case you don't know thats bad.
Total inches: 162.75, includes arms, legs, hips and waist.
Lean body mass: 159lbs
Basic premiss of "The Plan"
No calloric restrictions. That doesn't do a body good (neither does milk just in case you have never ever talked to me). I am eating all the veggies I could ever want, all the beans and legumes, leans meats (grass fed or wild) some nuts and very little fruits. This is basically the Paleo Diet. No grains or white starches of any kind. Then all that changes on cheat day! This is the "no holds barred" day. It serves two purposes. One, when tempted I can save it for cheat day limiting the damage. Two, a carb and callorie heavy day once per week will keep me from starvation mode. A loading day will serve to retain a high basal metabolic rate (BMR).
More to come about suppliments and why I'll be taking them. Also I'll be hitting the gym and Crossfit will be hitting me.
TTFN
So what will stick? I've spent a few years looking for the answer. I have a basic theme that I will explore in this blog. A permanent change must begin in the heart. I suppose it all began when I came across the Gabriel Method. More on all that later.
Here are the day one numbers.
Present weight: 215 - From 235 a few months ago. I've done a bit of work already.
Body fat% 26.4, in case you don't know thats bad.
Total inches: 162.75, includes arms, legs, hips and waist.
Lean body mass: 159lbs
Basic premiss of "The Plan"
No calloric restrictions. That doesn't do a body good (neither does milk just in case you have never ever talked to me). I am eating all the veggies I could ever want, all the beans and legumes, leans meats (grass fed or wild) some nuts and very little fruits. This is basically the Paleo Diet. No grains or white starches of any kind. Then all that changes on cheat day! This is the "no holds barred" day. It serves two purposes. One, when tempted I can save it for cheat day limiting the damage. Two, a carb and callorie heavy day once per week will keep me from starvation mode. A loading day will serve to retain a high basal metabolic rate (BMR).
More to come about suppliments and why I'll be taking them. Also I'll be hitting the gym and Crossfit will be hitting me.
TTFN
Saturday, January 15, 2011
Recharge recovery drink by R.W.Knudsen
Product review!
After my workout this morning, which was unusually intense thanks to a dear friend of mine Dr. Scott Folsom and Cross Fit 806, I felt like a recharge. Not wanting to go the high fructose corn syrup direction, I made my way over to the local health food store. There I found several products I have seen before and one I had not, Recharge by R.W. Knudsen. The carbohydrate sources are fruit juices, that's it. Cool, I like that. The electrolytes including sodium are from sea salt, I love that. There is a natural balance of electrolytes in sea salt and a ton of them are lost while sweating. Orange extract is used which is full of bioflavonoids and aids in upset stomach, which I had during and post workout. The main health benefits of bioflavonoids fall into two categories: health-promoting effects and therapeutic effects. The health-promoting effects include better eyesight, improved cardiovascular health, increased capillary strength, improved structure of connective tissues and appearance of skin, and a stronger immune system. Bioflavonoids also offer the health-promoting effect of lowering the risk of some diseases, such as atherosclerosis, cancer, arthritis, and gastrointestinal disorders. The therapeutic applications include treating coronary heart disease, allergies, inflammation, hemorrhoids, respiratory diseases, viral infections, some types of cancer, and peptic ulcers.
Hibiscus tea is used which has shown to be beneficial in lowering blood pressure and may help to control cholesterol. It also contains an enzyme inhibitor which blocks the production of amylase. Amylase is an enzyme that breaks down complex sugars and starches. Drinking a cup of hibiscus tea after meals will reduce the absorption of dietary carbohydrates and will assist in weight loss. Hibiscus tea is rich in vitamin C which also promotes connective tissue health including blood vessels Other benefits of hibiscus tea include preventing bladder infections and constipation if taken regularly.
I have two issues with the drink: The main one is the presence of "Natural Flavors." These two words should always be read as "Really Bad For Your Brain." "Natural Flavors" are excitotoxic. If you search the phrase on Google it will come up as "the taste that kills." Il'' post more on it later.
The other issue is the amylase blocking effect of Hibiscus. Amylase helps break down sugars so they can used by your body. However with 70g of sugar per serving (most will have more than one) I doubt there is any substantial effect. Also the sugars in fruit juice don't need to be broken down much.
Overall I like the taste. Its just sweet enough, it calmed my stomach and got rid of shaky muscles right away. For an off the shelve recovery drink its pretty good. Ill have to take points off for having "Natural Flavors" so Ill rate it (Almost as good as home-made).
Read more: http://www.brighthub.com/health/alternative-medicine/articles/18697.aspx#ixzz1B89AHucnhttp://www.rwknudsenfamily.
After my workout this morning, which was unusually intense thanks to a dear friend of mine Dr. Scott Folsom and Cross Fit 806, I felt like a recharge. Not wanting to go the high fructose corn syrup direction, I made my way over to the local health food store. There I found several products I have seen before and one I had not, Recharge by R.W. Knudsen. The carbohydrate sources are fruit juices, that's it. Cool, I like that. The electrolytes including sodium are from sea salt, I love that. There is a natural balance of electrolytes in sea salt and a ton of them are lost while sweating. Orange extract is used which is full of bioflavonoids and aids in upset stomach, which I had during and post workout. The main health benefits of bioflavonoids fall into two categories: health-promoting effects and therapeutic effects. The health-promoting effects include better eyesight, improved cardiovascular health, increased capillary strength, improved structure of connective tissues and appearance of skin, and a stronger immune system. Bioflavonoids also offer the health-promoting effect of lowering the risk of some diseases, such as atherosclerosis, cancer, arthritis, and gastrointestinal disorders. The therapeutic applications include treating coronary heart disease, allergies, inflammation, hemorrhoids, respiratory diseases, viral infections, some types of cancer, and peptic ulcers.
Hibiscus tea is used which has shown to be beneficial in lowering blood pressure and may help to control cholesterol. It also contains an enzyme inhibitor which blocks the production of amylase. Amylase is an enzyme that breaks down complex sugars and starches. Drinking a cup of hibiscus tea after meals will reduce the absorption of dietary carbohydrates and will assist in weight loss. Hibiscus tea is rich in vitamin C which also promotes connective tissue health including blood vessels Other benefits of hibiscus tea include preventing bladder infections and constipation if taken regularly.
I have two issues with the drink: The main one is the presence of "Natural Flavors." These two words should always be read as "Really Bad For Your Brain." "Natural Flavors" are excitotoxic. If you search the phrase on Google it will come up as "the taste that kills." Il'' post more on it later.
The other issue is the amylase blocking effect of Hibiscus. Amylase helps break down sugars so they can used by your body. However with 70g of sugar per serving (most will have more than one) I doubt there is any substantial effect. Also the sugars in fruit juice don't need to be broken down much.
Overall I like the taste. Its just sweet enough, it calmed my stomach and got rid of shaky muscles right away. For an off the shelve recovery drink its pretty good. Ill have to take points off for having "Natural Flavors" so Ill rate it (Almost as good as home-made).
Read more: http://www.brighthub.com/health/alternative-medicine/articles/18697.aspx#ixzz1B89AHucnhttp://www.rwknudsenfamily.
Saturday, January 1, 2011
To Your Health
It's the new year! I welcome 2011 and am excited to continue my personal growth to health and wellness, and help others do so.
Dr Ken
Dr Ken
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