Morning all. back to work. I sit behind a computer most of the day. Have to make a point of getting up and walking throughout the day...

Reminds me...

https://www.youtube.com/watch?v=KDoKPeZu-o8

Try to remember this when you sit for long periods of time.

Checking in.......Recalculating my macros. Found an IF calculator at reddit.com/r/leangains.

http://www.1percentedge.com/ifcalc/

It has my calories much lower than I'm used to so we will see what happens.

Here's a link to the spreadsheet I made from the results if anyone is interested: https://docs.google.com/spreadsheets/d/1BvSizYEZBbCRzYtHGUrxpICwajue2mV4KamNeGCLplc/edit?usp=sharing

I'm going to try the KISS method when choosing food. Chicken, steak, fish, whey for protein. Eggs for fats. Veggies, sweet potatoes, berries for carbs. I'm less concerned with the weight loss and really interested in the body recomposition. If my experiment is successful (this is science, folks) my BF% will be the lowest it's ever been. Let's see if I can last more than 3 days...haha.

Also, I might be doing the Dallas Mud Run. Waiting to hear back from a buddy that lives there to see if he got approved for the time off.

I went way off the deep end this weekend. UGH! Time to reign it in. Going to load up the new podcast and get myself in gear.

John is right! If you miss a day, you're out of the running but for sure not out of this group. Life is crazy busy for everyone but I find myself coming back because I know you guys are checking in and I'll get a lot out of just catching up with everyone. Thank you all for the awesomeness!!

And hey, thanks for the extra donation on my challenge John. I love the idea! And that water my kids dumped on me was WAY colder than Arctic Enema in Tough Mudder. Or so it felt.

Kevin: Jealous about your catfish that you cooked up right there at the water's edge. Sounds fabulous!

Rae: that is exactly what I do when I need to get back on track. A podcast seems to be more of a motivator than almost anything for me. Even if I don't agree with the person. It gets my head in the game again.

Speaking of head in the game (and how tired everyone started the week) I am taking another "off week." This per Jef Fry's recommendation. I am really run down and he is trying to get it through my head that I am not eating enough calories especially with the new weight training that I'm doing now. In my tiny brain I am going "Hey, I am only doing two workouts a week. And not enough calories?? It's more than I used to eat and, excuse me.. have you seen my behind?!?!"
But I should realize that my overwhelming tired/sleepy head funk started about a week after I started strength training again. And no, I didn't do the mid-week carb feed Jef suggested. Forgot. I'm like the WORST client ever. Poor Jef.
Off to bed. Sleep is not where that needs to be either.

Happy Tuesday Folks. Running a bit late toay so I'll keep it short.

Great Podcast Carol. I appreciate you shining a light on the Ketogenic diet and how its going. I've tried a couple times in the past and with 2 hrs of interstate drive twice a day to work, I can't deal with the brain fog I get early on. I'm looking in to Keto salts / sup to see if I can sort of power through it. But still not committed to a process I may not be able to sustain with my lifestyle.

Bummer on the folks that missed. Been nip and tuck a couple times for me but managed to remember in the nick of time. Don't let the time of day fool ya if I don't get it in the morning I'm likely to miss it at night with my schedule. Dittos on what Howie said, keep focused on what's important and keep in touch with us.

Got to push a bit of iron before I head out. So Keep on Jammin'! See ya on the flip side.

I know all I ever do is share links on these things...and that MFP discussion boards are NOT link friendly, but I found this really awesome tool online to calculate macros for fast food. I'm going to be going to a wedding in Wichita (10 hours away from me) on Thursday and fast food will be inevitable. I think this tool will really help me make SMART decisions so I can stay within my macros!

http://www.fastfoodprotein.com/

It was designed for mobile (so you can pull it up on the fly) so it is optimized for your smart phone! The guy that designed it posted that he will be adding more fast food places as they are recommended to him. Fortunately for me, this covers all of the fast food available to me anyways .

For fun, I did a compare all and then sorted by Protein/100 kcal and the top 5 results were...

Company Product Cal Prot/kcal P C F
KFC Original Recipe Chicken Breast Without Skin Or Breading130 22.3 29 2 0
KFC Kentucky Grilled Chicken Breast 220 18.2 40 7 0
Subway Double Chicken Salad 220 16.4 36 5 10
Chick-fil-A Grilled Nuggets 140 16.4 23 3 4
Wendy's Asian Cashew Chicken Salad 210 15.7 33 4 13

We don't have a Chick-fil-A, but I'm most interested in those Grilled Nuggets! Has anyone ever had them before?

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"I know it doesn't matter, but I don't see that I jumped in a day late if it started on August 1st, since I have a post on August 1st lol. It's been fun regardless. Early Tuesday check in!"
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You are right Kevin I missed that. Sorry! When this is over if anyone wants to check there results feel free to correct me because I'm sure I could have missed some others.

This week is going pretty good. I am loving all the fresh tomatoes and peppers from the garden. Fresh salsa, BLT's, sauteed pepper and onions, with zucchini. Yum!

I feel sorry for you all in Montana, 38 degree in August is just not right. We are dreading winter coming but at least we have another two months of pretty decent weather. I love fall in Ohio.

Aah 38, Its been over 90 all week with a few feels like over 100! busy day and it almost got away from me..Been trying to wean off of my lupus meds and the pain in my joints is starting to come back.
Carol - I think if I started getting more than 5 hours sleep a night, I might feel better.

Well an interesting day today, End of Life Care Training got mentally challenging for me today. Hospice training is about death and quality of life and quality of dying. Instructor kept going on and on about how it must be the worst thing in the world to lose a child, and how family never gets over it. Seems like she repeated it a dozen times. (for those of you who don't know I am both a widower and a surviving father) I just wanted to explode. Wanted to jump up and scream "you're Right! You can't wrap your mind around it til its happened!" Stayed calm though went back down to the office after training and let it out down there. That deamon slayed for the day. Not a biggie but set a mood. Then Courtyard on the dementia ward got closed off again (no warning) goat screwed my programing for the evening. Adjusted; did some good stuff in copper with one of the guys and got another one interested (maybe). So 2100 hrs (9:00 PM) Got in my car to head home and tire was flat. No problem got the air pump out and pumped it up,parking lot at VA is a bit dark to try a tire change so headed for the interstate to change it there. less than halfway needed to stop again now the air pump won't work. Ok light is a little better so will change the tire. Open up the compartment and jack and jack handle are held in place with a black wing nut. Very tightly held in fact. look through my car no pliers or wrench (when did that happen? My dad is now rolling in his grave) So find the big flat tip and figure I can get it started by tapping on one of the wings. First tap and find out it's a PLASTIC WING NUT which is now broken but still in place. So at 2148 hrs call a co worker who gets in her car drives 15 miles to bring me a pair of pliers. Her hubby ends up doing most the work to change my tire.
Drive 120 miles home at 50mph just got in but you know what. I am blessed. It's quarter to two and toddlin off to bed. Gotta take the day off tomorrow to get new tires. (Been on the agenda for a while should a done it last Saturday. My fault.)

PS Happy Wednesday Folks. Give those you love and extra tight hug today.

whats up everyone. Just checking in on how the group is doing. Ive had a tough time coming out of my deload due to laziness. So what was supposed to be a week break turned into two weeks. Im back at it now though.

Good morning and happy Wednesday!

Did well with my eating yesterday... until the evening. Not sure what the deal is, but once I have little snack in the evening, it seems to trigger something in me that causes me to continue eating. Something I have been working on for a long time, and obviously something I still need to work on. I'll get that under control one of these days!

That sounds like a pretty rough day John. I hope you can get your tires quickly today and enjoy some down time and relaxation.

Still two pounds up for me this week so I don't know if that will come off by Friday or not. I used to be able to count on a loss no matter what I ate on treat day but does not seem to be the case anymore.

John, hope you have a better day today!

Didn't get enough carbs last night and went over on my protein...not happy about it, but I'll just have to work on it. Having just the worst time getting clean carbs. Might have to add in some rice. Tomorrow I leave for Wichita, KS. I will be trying hard to keep IIFYM in mind. Does anybody make a vacation or trip diet?

Mark: you are so right. SLEEP is such a major factor and I am not getting enough. I could hear it in that last podcast. BTW: thanks for all the kind words everyone. But I wish I had more time and energy for the podcast. I can't believe how dang tired I am all the time now. I had white rice tonight. Jef told me to try one serving (maybe 1/2 a cup) to give me a bit more energy in the second half of the week. Of course I had 2 cups. (sigh)
That is that evening thing Stacy. I'm like you. I do great all day and then night falls and I turn into this hungry beast! LOL

Hey Rae: you can TOTALLY do a Tough Mudder. They are 10-13 miles. There are some elite athletes jogging a lot of it but join my team. We jog a bit in the beginning and then it is A LOT of walking. Do one girl!! We have Dallas on Oct 4th and Florida in November with Lisa Jarmon.

John - I am inspired by your attitude the other night. You are an example of how we should all look on the bright side when things go South.

Keep being awesome guys!!!

Happy Thursday Folks! Thanks for ll the love yesterday. Getting the tires replaced did not start well but ended up with new tires at a 50% discount so Karma was in full gallop to close the loop.

Mark - the drats and dirty words were flying around the parking lot when I was looking for pliers...

Kim - The Dexa scan is pretty cool, haven't found one around here.

Folks out West with the cooler temps, Couldn't manage your winters with my arthritis. God Bless ya.

Chris - I don't try to plan meals on the road. But I look for the places I know I can keep it close, like Texas Roadhouse, Longhorn Steak, all the breakfast places are doable with eggs and bacon and coffee and I can do breakfast 24/7 Have a good trip lad.

Carol when is the race in Florida? I do not run/jog at all any more. So not sure about a tough mudder but my bucket list is to do Warrior dash every five years from age 60-90. That starts this coming year so looking at the options. My 16 mile Carry the Fallen Ruck walk has been moved to Sep 27th So plenty of time if any of you want to come to Savannah. I've got plenty of room at my house so trans would be your only cost.

Have a great day Folks. Keep on Jammin'!