August Challenge Sat Aug 16th to Fri Aug 22
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Monday....finally got out on the bike a bit yesterday. Miss the dirt.
I'll add Jason Seib's "Paleo Coach" to Stacy's list. I'd read all the others she listed and flirted around with paleo/primal concepts for a couple years. Jason's book really hit a nerve last fall. The realization I have to stop looking at this all as a " diet" and instead get everything in line into an overall sustainable lifestyle. Not really sure why that one did it.
I also love that super full feeling. And get it often at dinner but only eat two meals most days and little snacking (yesterday I did eat post ride), and most nights I eat some berries before bed. For me the key is high fat, moderate proteins, lowish carbs ( not ultra low) I do 75-100 grams a dat often - but primarily in evening. It's kinda amazing how similar my macros are day in and day our without trying. Most days I'm about 65% calories from fat! remainder evenly split protein carbs- regardless of total calories. My current fasting blood sugar is in the low to mid 70s. I think that's the critical piece to getting rid of cravings and being able to eat intuitively - blood sugar below 80. Sarah Gottfired talks quite a bit about that lower range. I'm hearing Mark Sissin also recommend.0 -
I've read all the books previously mentioned except for Jason's book. I do listen to their podcasts and was a member of their online training group at one time though. I just refused to buy another "paleo" book.
Good info in all of those books and the websites/podcasts of the writers. I just read Keto Clarity and have been eating HCLF (moderate protein) and I've been testing my blood sugar. I haven't felt ravenous at all and have been eating two meals a day (weekdays) and on the weekend I had three a day. My fasting blood sugar started at 107 and 108 consecutively and now is in the 90's. I hope to get to better numbers after a few weeks. My lowest fasting blood sugar was 87 yesterday morning and that's after drinking rum and beer most of Saturday. I find it all interesting and look forward to learning more about all my body's reaction to the things I eat/drink and to exercise. I also ordered the Ketonix breath ketone analyzer and look forward to tracking that. 0 -
John, for my day to day food, I eat what i like that fits my macros. I eat Spam and I actually like it. *gasp* I don't view food as "bad" or "good" I think people get into trouble if they view food in that sense. I try not to reward myself with food either because I do not want to attach an emotion to a food. I used to do that a lot but I've learned over the years not to. I still enjoy food and I LOVE good food and trying different cuisine but food is not a barometer for my happiness. I still get cravings but I try my best to curb that.
For my carb nite I just eat lots of high carb stuff. I don't find it very difficult to stick to the Carb Nite food choices. I though his food choices are pretty common and nothing fancy. I try to good quality or ethical food as much as possible. For example if I'm shopping for eggs and one is organic and the other is humane certified I would choose the latter. Yes I eat spam and I am under no delusion as to how our meat is raised and harvested but I also buy half pastured lambs and pig and use every part of the animal. I have my own vegetable garden and when I do buy produce i usually buy it at my farmer's market. I think I'm striking the best balance on nutrition and animal welfare I can based on my circumstance and that's good enough for me now.
I am still trying to figure out my calorie consumption and its very frustrating and a little scary but I will get there.0 -
Good to catch up on everyone's posts. Yep, I ate Chipotle and I'm feeling that full feeling you guys are talking about right about now. At night I especially want to feel full and have treats. I will even wake up in the night and rip through the kitchen and eat up my husband's treats! I keep telling him to hide them, because I cannot control myself in that state, lol.
Thanks for not marking me absent, Howie! And Stacy the Beerolympics main events were beersbee, bocce ball, beer pong, battle shots (giant battle ship) and relay race.0 -
Almost forgot Monday. ... been one of those weeks0
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Have a Terrific Tuesday Folks!
Not a much time this morning thanks all for the great replies to my earlier question, it's very interesting to see how diverse we are within the same like minded goals. Yet have some very common 'Mental Macros' .Keep on Jammin'!0 -
I've read all the books previously mentioned except for Jason's book. I do listen to their podcasts and was a member of their online training group at one time though. I just refused to buy another "paleo" book. Good info in all of those books and the websites/podcasts of the writers. I just read Keto Clarity and have been eating HCLF (moderate protein) and I've been testing my blood sugar. I haven't felt ravenous at all and have been eating two meals a day (weekdays) and on the weekend I had three a day. My fasting blood sugar started at 107 and 108 consecutively and now is in the 90's. I hope to get to better numbers after a few weeks. My lowest fasting blood sugar was 87 yesterday morning and that's after drinking rum and beer most of Saturday. I find it all interesting and look forward to learning more about all my body's reaction to the things I eat/drink and to exercise. I also ordered the Ketonix breath ketone analyzer and look forward to tracking that.
Concur with all the above still working on the fasting blood sugar and just got Keto Clarity. See how it works out for me my typical Macros run in the 30 % ranges. With carbs generally 100-150G (about .5 - .7 g per lb of Body weight) See how it all rolls out.0 -
Morning Tuesday. Whats gets you motivated to exercise? I started out riding my bike with my son but have not been doing that lately. I find it very easy to let 'life' stop me.0
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Good morning all! Things are going really well for me this week and I am down 1lb already so I'm hoping for 3 by Friday. It's been nice having the group so active. I still wish they had email notifications for post, that is pretty basic.0
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Tuesday. Angela posted yesterday about a 30 day flute challenge from Brett Contreas (getglutes.com) Figured what the heck I'm always trying to build up a round butt. Started this morning. I like his work. But already wondering what those final days with over 200 squats will be like ????0
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Morning Ladies and Gentlemen! I am motivated to get out and walk the dogs twice a day, at least 2 miles each time, since they are the motivators. They start bugging me first thing in the morning, and then after dinner they are all over me again. The rainy days are coming, so that may slow down all the walking a bit.0
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Good morning!
After many months of slacking on my morning workouts and running, I finally (!!) got up did a short 15 minute express workout DVD. Wasn't much, but made me realize just how much I have been slacking and how I need to get back at. So my goal for tomorrow is a 1 to 2 mile run in the morning. I have been using my knee pain as an excuse not work out or run, but if I can hike 8 to 14 miles, I can certainly do a short run or workout in the mornings.
And with any luck, the working out will lead to better eating throughout the day!0 -
Tuesday morning! Last night I sorta ate waaaaay to much, but it was healthy food. Still it was one of those days when I just could not get full....Tuesday. Angela posted yesterday about a 30 day flute challenge from Brett Contreas (getglutes.com) Figured what the heck I'm always trying to build up a round butt. Started this morning. I like his work. But already wondering what those final days with over 200 squats will be like ????
My experience with squats is that the first few days are the worst, after doing them for a while I was never sore after, a little jelly legged, but not sore. I was doing Stronglifts 5x5 and adding weight to each set. So hopefully once you get broke in on doing them the soreness will go away. I love squats, probably my favorite exercise, and one where it's easy to see improvement. Good luck!0 -
I'm pretty bad at this whole checking in thing. My eating has been down right crappy lately. I haven't been paying attention to it... So I hit the reset button yet again and yesterday had a really decent amount of cruciferous vegetables. I'm trying to eat 1 portion for lunch along with some high protein and 2 portions at dinner with another high protein. I never seem to have any trouble hitting my fat macros though. Between eggs, bacon, ranch dressing and olive oil I'm good to go! I ordered some fish oils also so I will be adding in at least 3g-5g.
Training has been good and intense. Been averaging 7:30-7:45 miles lately and lots of sub :30 200m sprints. Also been hitting a lot of posterior chain work lately. I'm hoping between that and my core development I can get to my 21:00 5k time I so longingly desire.0 -
My motivation is find something that you like . I enjoy going to Muay Thai and improving on my techniques.0
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I get motivation from the feeling I get from being outside when it's sunny and warm. Most of my weight loss has been from walking and diet. I get motivated to work out at the gym when I have a new podcast or audiobook to listen to. Blogs, myfitnesspal, friends- all good when I need outside sources of motivation.0
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Chris?? NO way! So glad to "see" you here. Hey man, I am still an IF fan from time to time. You got me all started in that.I'm pretty bad at this whole checking in thing. My eating has been down right crappy lately. I haven't been paying attention to it... So I hit the reset button yet again and yesterday had a really decent amount of cruciferous vegetables. I'm trying to eat 1 portion for lunch along with some high protein and 2 portions at dinner with another high protein. I never seem to have any trouble hitting my fat macros though. Between eggs, bacon, ranch dressing and olive oil I'm good to go! I ordered some fish oils also so I will be adding in at least 3g-5g.
Training has been good and intense. Been averaging 7:30-7:45 miles lately and lots of sub :30 200m sprints. Also been hitting a lot of posterior chain work lately. I'm hoping between that and my core development I can get to my 21:00 5k time I so longingly desire.
So this week has been insane. This whole dang summer has been nuts. I was put into a new role and so there is a lot of adjustment and extra hours of work these days. And the Masters is stressing me. I'm way behind on my research project. All the reading and assignments are just a bear. OKAY! Enough of that negativity!
I did, thankfully, get to record a podcast last night with Jack. Not sure when I will have time to get that show out there but I'll try.
I just love reading everyone's posts. It really helps me be reflective about my own journey.
Howie: I found it interesting that you think about food all the time. I'm with John - I salute you in your efforts.
It is not easy. But you have really put in a lot of great effort that is paying off. And you're helping A LOT of folks. Does everyone know that you have a website/blog?? http://thehman.com Great posts lately! Loved the lunch idea you posted not too long ago about grabbing things in the supermarket quickly when need be.
So yeah, It may not be what you're experiencing but I think about food all the time too. I am not as hungry as I used to be now that I'm HFLC (moderate protein) but I still want to be eating all the time. What is that?? I would always be eating something if there were no consequences. And so then I feel like I'm always denying myself.
I get a hard time from people. I had family in town lately and all the visitors clearly think I have issues. Well, we know I have issues.
The stuff I'm doing with Jeff Fry is to knock off some weight I put on in the Spring, sure. But more than that, I really want to find a way to not have to obsess about every macro and calorie. He's really trying to get me there. I am making progress on that front. The biggest thing he wants me to focus on is SLEEP.
On that note, good night all. Keep up the awesomeness. I love checking in and catching up!!0 -
Wonderful Wednesday Folks. What motivates me to exercise. My primary motivator is quality of life. I feel better, I think better, I am better for exercising with in my limits pretty much everyday to some degree. I do use some motivational tools as well. I have a barbell in my den right next to my workstation that has 115 lbs loaded on it. I lift the weight I've lost at least 15 times every morning. From that point I do other stuff....0
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Morning Wednesday.0
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My motivation for exercise is to keep the ability to move. If you don't move at some point you won't be able to.
LOL Carol we all know you have issues and love you anyways. Heck who are we kidding we all have issues. The thing with me is I'm not eating and thinking about food just because of hunger. I can be full and still want and think about food.0 -
Wednesday morning! I am still just maintaining my weight, working outside in the heat leaves me drained and eating a bunch helps me feel better in the evening. Maybe if I added some cardioit would help but I am paranoid about my knees. Jogging always seems to make them hurt, and after working all day the treadmill just does not look inviting. But I figure if I am maintaining then while gettino back to some weight lifting, then I am making headway right?
This time last year one of my goals was to be able to do pull ups. I installed a pull up bar in my walkway between bathroom and bedroom. I couldn't even do a single pull up. Talk about slow progress I got to where at a body weight of about 240 I could do a couple, and ended up this summer even after putting some weight back on being able to do 7 at the Marine Corp booth at an airshow. I have to say walking up to that bar, with some really fit marines looking at you like you are crazy and probably thinking this pudgy guy is gonna hurt himself, seven isn't a lot, but a year before, I might have only done one. I was pretty happy.0 -
Good morning!
I love coming into work and taking a few minutes to read all the posts from the previous day. Helps to keep me motivated and inspired. You guys (and gals!) are awesome!
I didn't get up and run like I had planned, didn't sleep well so I was ignoring the alarm this morning. But still plan on doing my walking throughout the day.
Hope all is well with everyone!0 -
My original motivation several years ago was keeping up with my kiddo. He was a somewhat later life baby ( I was nearly 40). I'd gotten over 100lbs overweight and was avoiding activities because I couldn't do them. Flash forward six years...well I still have some additional fat to shed, I've taken up biking, scuba diving, completed several half marathons and am constantly active. Now my motivation is to be active, vital and healthy the rest of my years.
A side benefit is I've taken up cooking and find it to be relaxing ( and better than sitting my butt in the couch). A couple of nights ago I did a Bobby Flay recipe for a grilled fig, pistachio and feta salad. Oh. My. So good. I use much more greens than he calls for- using arugula. And skipped the honey in the recipe - the figs and orange juice are plenty sweet. Even non veggie eating hubby Wolfed it down.0 -
Wednesday morning! I just keep chugging along. Tomorrow through Saturday will be a great test, and lots of exercise. It is the Montana State 3Gun Match, and the boys and I are also staffing the event. Lots of steel to put up and tear down, lots of walking, and long days. I will have to make sure to keep my posts here and not blow it...
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I don't feel like I'm making progress with this upping my calories thing but I want to stick it out for another week to see... There is just so many conflicting info about how much you should eat.
I skipped Muay Thai Monday and Tuesday but I'm going tonight.0 -
I bought more plants today. Then I moved stuff to make room for them, dusted and opened all the windows. Running some fans too. Fresh air in the house is great, I forget to do this!0
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Mark, your match sounds pretty cool!
I am sticking to the nutrition better lately. And I got to the gym twice already this week. WOOT!0 -
Happy Thursday Folks! Have a great day.0
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Wednesday morning! I am still just maintaining my weight, working outside in the heat leaves me drained and eating a bunch helps me feel better in the evening. Maybe if I added some cardioit would help but I am paranoid about my knees. Jogging always seems to make them hurt, and after working all day the treadmill just does not look inviting. But I figure if I am maintaining then while gettino back to some weight lifting, then I am making headway right?
This time last year one of my goals was to be able to do pull ups. I installed a pull up bar in my walkway between bathroom and bedroom. I couldn't even do a single pull up. Talk about slow progress I got to where at a body weight of about 240 I could do a couple, and ended up this summer even after putting some weight back on being able to do 7 at the Marine Corp booth at an airshow. I have to say walking up to that bar, with some really fit marines looking at you like you are crazy and probably thinking this pudgy guy is gonna hurt himself, seven isn't a lot, but a year before, I might have only done one. I was pretty happy.
Kevin - You're doing it right lad. Guys our size especially need to be careful with steady state cardio. At 240 lbs when you jog every step puts 3360 ft/lbs of pressure on your knee joints. There are few sadder days than when an Army Col Doc tells you at age 35, "First Sergeant you are prohibited from running." In the Army, those seven words change everything in your life right then right there. So my best advice would be preserve and protect those joint, If you want to challenge yourself with walking get a tabata timer, ap for your phone and do a couple "walking sprint tabata sets in a 1-2 mile walk. You'd be surprised at the HR changes and the benefit.
Congrats on the Pull ups 7 means you've got a very good power to weight ratio. Better than prob 90% of the population your age. Keep on Jammin' lad!0 -
Mark, your match sounds pretty cool!
I am sticking to the nutrition better lately. And I got to the gym twice already this week. WOOT!
Carol- WTG Lass keep on Jammin'!0
