Cheat Day

Following the cert and a long weekend I have decided to take a day off working out and took the night off and ate up some candy and other crappy food.

Unknown and Unknowable

While the future of The Shop is up in the air, I completed the Crossfit L1 training program this weekend. What does that mean? Well, it really means that I should hold myself to a higher standard and strive to improve those around me in constantly varied, functional movements for life. One thing that has been lacking in the past few months is intensity. Intensity in life as well as workouts. Time to bring that back. Weight is holding at about 202 and I was trying to maintain that throughout the weekend in order to keep enough energy to perform effeciently. Back to restricting calories and hard work. Hope to be under 200 by next week.

Going Strong

The days are going by quickly. Crossfit L1 certification is only a couple of days away. Diet has been near perfect. At some point if I ever get really serious the natural progression would be to go ZONE, but at this point in my life I do not see that happening. I feel good about Paleo and near-Paleo and will probably only try to stay closer to Zaleo. Caloric restriction has played a part in the current weight reduction. I am still trying to eat as much as I need and have found that a pre-workout snack of steamed borocoli seems to provide me the energy I need to push through a 10-15 min workout. I still feel a little weak, but not nearly as bad as I did a week ago. The bad days have been bad not because of sugary or high carb processed food, but instead it has been the lack of food. I have found myself missing meals because I was unpreparred for what the day had in store for me. I try not to let that happen but it has twice now in the last week. My options are to eat shitty food or go without.
After the cert I could go in 2 directions. Either I will stay the course and likely add in a few more calories to help me better maintain. Or, I will fall off the wagon and bury my face in a jar of peanut M&M's, pint of Ben & Jerry's, and slice of Peanut Butter Silk Pie. Not one of these, but all, on the same night. Obviously sugar cravings are still with me...

Cheat Day

Under that pile of fried goodness is a bunless bison burger covered in Jalapenos, Cilantro, and Jack Cheese. Overall not too bad considering it was split between the two of us.

In case that wasn't enough carbs, we decided to make the return trip just a bit more dangerous by trying to induce a sugar coma. I can only hope this is all natural icecream, but I am guessing that even a half serving is nearing the 600 calorie range. IT was THAT good.

Not pictured is the bison nachos we started off with, fortunately we did walk around both before and after the meal. Great end to a good week. Still on track.

Mexican Vanilla

Thanks to the 'rents for bringing over some of the best smelling/tasting vanilla last night that they picked up on their trip to Cancun a couple of cookies were laid to rest in my belly. As far as off-days go, it was not too bad. Did not weigh in this morning so I am not sure of the effects, but not really interested or concerned. Getting off to a good start.

Hell Week

Kicking the sugar is nothing new to me, and after the struggles in the past I question my own morals and judgement that have gotten myself back in the sugar kick. But have you tasted icecream? Enough said. This week, or maybe two weeks is the toughest. Energy level is low, hard to stay focused, dizziness, constant cravings. Even when protein levels are right on and carbs are from good clean sources. Meals are small and frequent, this is still the toughest time to go through. I feel for the heroin and crack addicts out there. I have quit smoking, chewing tobacco, and alcohol and all of that was a walk in the park in comparrison to the powder.

A good read

Biggest Loser

Unable to maintain any kind of self control has led to yet another challenge. Encouraged because I respond well to competition. Dissatisfied because I tend to let things go to hell afterwards.Competitors:

Rebecca Nelson - Current Weight 131 / Goal Weight 119 (-12 pounds)

Scott Cole - Current Weight 210 / 190 (-20 pounds)



The idea behind this contest is not to lose the weight as fast as possible, although that is not discouraged, it is to keep the weight off. Final official weigh-in is April 1, 2011.



Best of luck to both competitors...



Ultimately we are trying to be as fit as possible every day. We both know that there will be bad days.

Can we keep each other on track?
How much will our success/failure in this affect our lives together (marriage)?
What benefits will we receive from doing this?
What side effects positive/negative will come?
What methods? Paleo/Zone dieting, exercise, added cardio, fasting, fiber, calorie counting work and what does not?
What did we learn that can be appied to others?

Stay tuned for the answers to these question and more over the next few months.

Day 1...again

As I look back to my weight 365 days ago and the number is the same, I feel dejected, confused, and tired. So much time has gone by with the same goal not being met. Lose X number of pounds by X date. Sometimes the temporary goal is met, others it is not, but the end result is the same. I maintain a certain weight. The positive side of the situation is that my body composition has truely changed over the last year and I have gotten stronger. The negative is, I still put the same crappy food in my gullet and still have no self control.

Start The Clock

Setting goals and progressing towards them is more difficult than I thought. Current weight, 205. I have not worked out in over a week and enjoyed the spoils of great food and a lot of sweet treats, but now I have to get back on the quality food bus. If not to "lose" weight, just to be healthier with possible weight loss as a by-product.

Temporary Goals:
• Eat 85% Paleo this week. With the exception of some bread, avoid processed food and definately avoid sweets.
• Work Out (It has been 8 days and I had planned on doing a workout this morning, but the gravitational force of the bed was too strong).
• Focus on myself. I have a tendency to look around at others and lose focus on myself. Especially when I am not moving in the right direction.

Vacation is over. 3...2...1...Go!

Set Goals

I have been working out hard for a little over a year. Lifting heavy weights, running, and various unorthodox training and my physical abilities and appearance have changed dramatically. My only major problems are; One, I have not taken a lot of pictures during the progressive evolution and therefore the transformation is harder for me to see. Two, I haven't set and real short, mid-range, and long-term goals. The second I can do something about, and throughouot this week I will be working on a list of those. I need to get back on track and have something to aim towards. I am a lost sheep right now.
Current weight, 205. 2 weeks ago I weighed 195 (F-Me).

Running Into The Ground

After running the trails today and finishing with a slower time than I had hoped/expected I was pretty depressed. I was frustrated because I am down to a manageable weight and I should have been able to finish with a faster time. I felt like my pace was good and the conditions were excellent and I still could not achieve what I wanted so instead of moving forward, I stalled. Instead of working for the next day, I decided to have a piece of apple pie and some reeses candy. I continued with the smores bars and finished up with a bunch of pineapple strawberries (at least that part was healthy). This morning I woke up and again gulped down some apple pie and smores. I want to stop, but I just can't. Oh well, this is damn good apple and pie and smores. I will make up for it later. Enjoyed the moment and will not let the satisfaction be a setback.

Four Day Destruction

30 days of Paleo ended, then a side experiment started. I thought I would see how much shit I could consume in 4 days and how much weight I could gain in a short time. Anything from ice cream to apple pie with chocolate, m&m's, smores bars, and whatever easter candy I could get my hands on. It was really a miserable experience. What good food and diet had built up in energy levels was ripped apart as the hurricane of carbohydrates and processed BS was thrown its way. Insulin levels spiked and dipped. A self realization occured. I am an addict. When I am not focused 100% on eating healthy I go 180 degrees in the wrong direction. Their is no middle ground.

An end, or a new beginning

I originally started out to give Paleo a chance. Not as part of a greater challenge or to lose weight, just to see howI would feel if I put just a little bit better food in my body for a month. Here we are, day 31 and the results are incredible. Not only do I have more energy throughout the day, but I have lost 12-15 pounds and have not been starving myself. It took a little while to get used to not eating bread (and pasta) and I can tell you that my craving for icecream has still not been broken but overall the effects are superior to my old lifestyle and nothing like a diet. While I do plan to keep these eating habits, there will undoubtedly be some slip-ups. Fortunately in my 30 days, there was only one minor infraction to the diet, and I plan on keeping any cheats to just that, minor. As Easter sunday approaches, there is already a plan for pies and homemade icecream. While both of these will be made with super natural ingredients, I am sure the pies will be the worst of the two choices. I will try to stay away from them, and I don't think that will be much of a problem, but I have no intention of avoiding the icecream. I will just try to avoid the chocolate or caramel sauce, whipped cream, or sprinkles and stick to just one small bowl to enjoy instead of three or four to inhale. If I had any regrets, it would be not taking pictures from before, during, and now. I may have some video from workouts, but I will never be able to see the physical changes others have and I that would be most helpful. To all others who have considered eating like a caveman. I say go with it, stick to it, and you will feel better for it.

Failure?

Bloomin' Onion and a Junior Candy Sundae crossed my path today. The portions were small and the work load before and after was heavy so the net effect was little but I still did not make it 30 days. Response: Who cares? I have come from 212 down to 196, my energy level is at it's best in years. Sometimes you just have to say f' it.

In low places

It has been a while since I was below the 200 mark, and at the time I was most recently in that realm it was due to a semi-crash diet where I was trying to make a certain goal each week. This time, however, I have reached that mark and maintained it for a couple of days. Energy level seems to rollercoaster a bit when I am actually dropping LB's, but the paleo diet sure helps level it back out when I consume the normal daily amount of calories without putting any pounds back on. As I have said in the past, water has been my friend, but at the same time it sure is a pest. When I am consuming my 100 ounces per day I have to go the bathroom about every 45 minutes. This is ok most of the time, but sometimes it does become a problem. There are a lot of meeting and events that last 1 or 2 hours and thst measn multiple restroom breaks and more interuption. Oh well, a small price to pay I suppose. Currently at about 199, although I weighed this morning at 197. Still on the hunt for 185 (maybe 175). Getting easier dealing with the slow gains (or losses actually) knowing that my strength, stamins, and overall energy level is still high and steadily improving. I cannot say enough good things about this lifestyle. Paleo may just be the way for me.

Paleo Day 19

It has been 19 days, and I can actually say with a lot of confidence that I will be able to go 30, and in fact I plan to keep the strict paleo up for 6 weeks before making a decision as to what steps to take next.
With initial bodyweight dropping 7 or 8 pounds in the first week I was left feeling wrecked and weak. I thought this was heading in the same direction as other "crash diets" I have tried. After week 2 I started to get back most of my strength, but the cravings for shitty food were still almost more than I could take. I thought that if I just broke down and ate a bag of M&M's I would feel better and thus, be more productive and be able to work harder. Fortunately I did not break down.
By week 3 I had learned how to get the food I needed, ie the calories, the fat, the protein, and the carbs and I continue to develop a knowledge of when and in what quantities to take these foods so that I can be at peak energy most all day, not gearing towards specific time frames. My workouot recovery time are getting shorter and my cravings are nearly gone.
Fortunately I love steak, fish, chicken, eggs, and vegetables because for the most part my diet is still pretty boring, but the combinations of those foods with fruit mixed in, and the most important condiment in my life: Salsa.
The only regret I have right now, is not taking more pictures along the way to gauge progress. I also did not do any kind of fat analysis beforehand so I wont really know the scientific gains, but I can say for sure the mental and physical gains are only starting to show.
I am currently losing about 1 pound every 4-5 days, this is really by desing because I dont want to be dropping so fast that I am too weak or at a lack of blood sugar to do normal activities, working out, family time, ect.
Sleeping. In the first couple of weeks I spent a lot of time sleeping. Going to bed early and getting up late. Partly because I knew if I was sleeping, I couldn't be eating, or craving anything to eat, but partly due to lack of energy at night, especially after workout nights. Now, only 3 weeks into it, I am going to bed later and getting up earlier and more refreshed than ever before.
Water is a god send. Water has become my new best friend. With the only drawback being I have to get during the middle of the night to take a piss, I have learned that my previous consumption was way too low. It not only helps me feel full when I don't otherwise, it provides the necessary hydration that I probably wasn't gettting prior before and during workouts.

Paleo Day 11

The weight has plateaued. Is that good? Is it what I should expect? Is it the next challenge in front of me? I am obviously getting enough calories now, holding on strong to the core of the diet which is not eating dairy, bread, or legumes. I have had meals of pork and even small amounts of rice or other non-paleo foods, but right now I crave something bad. Something very bad.

Paleo Day 7

This has been a real tough one. I went out and bought the Paleo book for athletes even though I have already owned and read it in the past and past it on down the line. On Saturday I was struggling. I have not wavered or backed down, but the fight is getting tougher. I found myself eating sugar free cough drops on Saturday night just to stop the craving for a bowl of icecream and a Cadbury caramel egg. I made it, but did cavemen have cough drops, I dont think so, they may have had some type of menthol which was all I was trying for, but the point is I succomed to the pressure. Day 7 is not much better, but as of now I have not developed any scratches in my throat.

It is hard to look at food the same way. Here, it has only been 4 days and I already look at the crap the kids eat and think "how can I feed that to them while I am eating something so pure, so raw, so natural?". Easy answer, cost. And they are kids. They love vegetables for the most part which is more than I could say for myself at their age, but they are not much into eating steak, especially at breakfast when their eggos and pop-tarts have become a staple in their lives. Good for me, bad for them. Tonight was a struggle. The oldest earned an icecream treat, and even though it was sugar free, it was full of the fake sugars. Maltodextrin and sucralose were #2 and #3 on the ingredients list. But, to even get them I had to spend several minutes peering into the icecream referigerator. It was almost more than I could take. Twice, I seriously found my self staring, possibly drooling over some Americone Dream. I wisely left the store with bags of fish, chicken, and steak in my hands while Jacob had his bag full of icecream treats in his. Finished the night by eating a cucumber, not satisfied, and then some grapes, not doing it either. For now I will pray. And tomorrow I will get up and start day 5. It will get easier.

Paleo, Day 4

While suffering from some lack of energy due to the lack of calories throughout the day I have still maintained a strict adherence to my new paleolithic eating habits. Watching a basketball game on television with friends can lead to pizza, cheese dip, bags of chips, or other carb-loaded killers, but last night was different. With an appetizer of grilled halibut, and a meal of salad with lots of veggies and salmon for the main course the night was not only a dietary success, but also one of the best meals I have had this week. While contemplating how I was going to start adding additional calories and necessary carbohydrates to my diet, the only choices are; more fruit or more vegetables. I will fall back to fruit when necessary, but for now, I will be taking a thorough look around the local grocery store for vegetable options as of yet, unexplored or others long forgotten.

Better Get Creative

Here we are, only the 3rd day of following the Paleo eating habits and I am already getting stuck in a rut.  I have, by my own laziness, limited myself to basically no breakfast, lots of nuts, chicken or turkey for lunch, fruit during the day, and chicken or turkey at night.  Pretty exciting.  I may need to start counting calories because I feel like I may be depriving myself which is not the goal.  I really cannot tell if I am hungry or simply craving some sweet, deathly carbs.  So far, so good.  Had turkey burgers and turkey breast nuggets last night for dinner.  Some brocoli and zucchini on the side.  All the turkey and zucchini was grilled.  Glad I can get back outside to do that.  I might make it through the summer and fall as long as I can keep grilling.  Steaks, burgers, and other lean meats, including fish.  All on the grill, I could eat the for breakfast, lunch, and dinner.

Paleo, Day 2

With day 1 behind me, and the only stumbling blocks being very minor, I am feeling pretty good about day 2.

In day 1, I had a drizzle of light ranch dressing on my salad because there was no salsa or other dressing, I had a diet coke, and today I will try to avoid that, I also had a couple of california rolls.  I am sure cavemen would have had sushi too if it was available.

Overall I was probably a little light on calories, my back was extremely sore during workout, but that was due to the workouots I had been doing in the days leading up to it.  Feeling good, ready for day 2.

Note:  I woke up late today, so breakfast consisted of 1 chicken breast and 1/8c of mixed nuts.  My lunch will also be chicken, so I need to find a solution for dinner or I am likely to start growing feathers.

So easy

A caveman can do it.  Question is, can I?

Fluctuating between 208 and 212, losing weight and then gaining it right back due to my love affair with shitty food.  I have decided to go 30 days eating Paleo foods.

Why:  I am trying to jump start my metabolism after being sedentary for the last 2 months this winter, I am also trying to cleanse my body, and regain some natural energy.

What I will eat:  Meat (Chicken, Steak, Fish), Vegetables, Fruit, and nuts (No peanuts).  I will try to post some of the meals that I have and I will continue to look for new ideas.  I think it will be tough at first, but after a week or 2 it should not be that bad.

What I won't eat:  Sugar, and other sugar type products including HFCS, breads, and pastas.  I will also be avoiding dairy, no milk, yogurt, or cottage cheese.

The long-term plan:  Eat a more balanced "zaleo" type diet and limit intake on sugary foods, breads, and pastas.  I also hope to cut out most caffeine, even cutting out "sugar free" pops and energy drinks.

Dizzyness and the diet

I haven't counted calories, but I would think that I am taking in between 1700 - 2000 per day.  I eat a high protein breakfast and small snack a healthy lunch another small snack, dinner, and possibly another small snack.  All told, the meals are relatively small and the snacks usually consist of an apple or a 1/4c of nuts and seeds, but the the overall intake should be pretty close to my target calorie level and yet I have been feeling dizzy during workouts and struggling with my energy level.  I am not saying I feel tired all day, in fact, I have plenty of energy throughout the day, but at the 10-12 minute mark of a 15-20 minute workout I am spent.  Totally gassed.  Having trouble breathing, not sweating a lot, feeling dizzy, and definately short of breath.  A day off of exercise and a few more calories and we will see where it leads me.  Overall, staying the course.

A New Week

Operation: Moderation deemed a success.  The pitfalls came the day after, and suprisingly is has nothing to do with eating, lack of eating, or the kinds of food I ate.  With snow on the horizon (supposedly 8-12 inches), I geared myself towards going to bed early, getting up every few hours and checking on the weather, and when the time was right, getting the crews and myself out to plow and shovel some of the white gold.  As it happens, I got to bed about 11:30, got up every couple of hours, but and the snow never came.  The downside to this is that I was too tired for a morning workout and my evening appointments kept me from making the 5 o'clock workout.  Short story long, day of good eating + a day with no exercise = just another day in a new week.  The positive is, I am fresh for a few intense workout days this week.  Time to hit it hard.

Superbowl Sunday

Waffles, Eggs, and Bacon were the request of the 4-year old for his birthday breakfast, not a bad start.  A piece of homemade banana wasn't necessary, but delicious.  Probably some snacking today will occur.  Operation: Moderation is in effect.  Ran a couple of miles this morning in preparation, and will likely be shoveling snow for a few hours tonight.  Should be on the right track for another good week.  Starting March I will get on the scale and see where I am and what I need to do to reach some goals.  Probably be a good time to set some short and long range goals as well.

A Good Start

A reflection of the past week resolves a pretty good diet and crossfit.  Probably not enough calories to sustain the workouts in which they are intended, but in my efforts to not just eat well, but lose weight rather rapidly, a bit of suffering is to be incured.  High calorie birthday dinner for the 4 year old followed by 1 of Baskin-Robbins many flavors on Friday did not lead to an avalanche and Saturday was pretty healthy for a weekend day.

It has only been a few days, and these few were anticipated to be the toughest so things are right on course. Down to 205 this morning and although I did have pasta for lunch, I kept the proportion way down and balanced it out with a salad for lunch. Dinner was tilapia with brocoli and a salad. Roughly 600 calories. More than most dinners this week, but I am starting to feel like I am progressing in the right direction. By that I mean I am tired, recovery is taking longer than usual and I have an endless supply of cravings. The key is in the 3rd to 4th week. Balance will return and the benefits will then overtake the debts.

Stay The Course

In the past year and some odd months I have set goals to reach 175 lbs (at the time I weighed 205), I have gone on zone type diets, paleo diets, and zaleo diets.  I even cut out sugar completely for a little over 30 days.  At one point, likely due to some starvation and water reduction I weighed in at 192, the lowest I have been in several years.  The problem with that was I could not maintain that weight due mainly to the way I lost it, and went from strict "dieting" to SNAFU and went right back to 205.  From there I worked on putting on muscle and while I was still planning on dropping some LB's, I crashed mentally and decided Reeses PB cups and ice cream were better fuel than 1700-2000 calories of chicken and brocoli.  So, with no surprise I swellled up to an average weight of 211 and recently stepped on the scales to see 217 glaring back at me.  At that point I decided I had to start helping myself before I let the sugar win the fight.  After 3 days of strict adherance to good food and limiting meals to normal proportion and not feeding myself until I was stuffed I am back to my maintenance weight of 208.  So, here I go again.  Over a year ago I said I wanted to be at 175, I still do, so will I do it this year, or gain another 3 pounds.

Kicking the habit

Cutting out sugar for the most part.  I am not going to look at every label, I already know what is full of sugar and what basically has none.  I will stick to the stuff that basically has none.  My body and mind don't like that right now.  Headache is coming and leg is already sahaking. 

Pizza and McDonalds

Tearing it up with pizza for lunch followed by a McDonalds sundae and cookies.  The fat train is rounding the bend and picking up steam...

A New Day

Currently working through the bad, the overwhelming desire for something sweet and satisfying.  I have always had a craving, a desire that I felt wasn't being met.  I need to find another path.

Landslide

Whether it be a late night ice cream snack, a peanut butter cup, or an entire shitty meal from Sonic, I just can't stop sabotaging myself and my goals.  The last few days have been stressful, but that is also why my body and mind needed the best food to operate as effecient as possible.  Instead the tanks are filled with sludge and I cannot stop craving carb-loaded, sugar filled, creamy, worthless crap.  Yep, this night is destroyed.  Must keep focus and not let some bad times derail the train completely.

Still Trying

Woke up for a 4:30 am run.  3.9 miles in 30 minutes on the treadmill.  Good breakfast and then shared some chips with the 3 year-old.  He can eat and eat and eat.  I must still have that mindset.  I am not sure I have ever stated my goals or intentions of this site, but right now I am working on getting stronger, but the objective for 2010 is to lose 20-25 lb's.  I am at about 211 fully clothed, I need to be about 180-185.  It will take a lot more mental control than I am currently giving.  I am hoping that keeping these records will keep me in check and keep my focus.

Bad Turns To Worse

Missed am workout, chest cold (lazy). Ate well during the day, intense workout in the afternoon, see http://www.theshoptopeka.com/. High protein dinner, not real lean (chicken strips and meatballs, again) leftovers. Then, to destroy anything remotely good I sat in front of the television with a bag of kettle chips (at least they are all natural and have no sugar). The night is still young, the best I can do for myself is end it well.

.................
My addictions have overcome me.  Once I roll down the path of bad intentions, I cannot stop.  Ended the night with some fruit snacks, chocolate bar, and 2 ice cream bars.  Probably 500 useless calories.

Small Train Wreck

Just because I didn't eat sweets today doesn't mean I didn't fuck up.  Lunch was a salad and half order of lasagna, not bad.  I did not have a snack afterward, but dinner I just couldn't stop eating.  8-10 meatballs, chicken strip, 4 pieces of bread, and 2 handfuls of kettle chips.  I feel good, but I know I will have a food hangover tomorrow morning.  Double workouts tomorrow will help, but I am still trying to outwork a shitty diet.

The Prodigal God

Social gathering, limited myself to 1 brownie, 1 cookie. I have gone 30+ days of no sugar before, not that long ago, but that seems nearly impossible now. It's everywhere.

A Good Day

A good day. Kept the meals small and lean, no snacks.

$1 Menu

Complacentcy has gotten me into this horrible food eating funk, but it is certainly easier to stay the bad course than it is to steer over to the healthy road. The healthy side requires much more planning, time, care, and commitment. It also helps if someone is working with you, but the will has to come from yourself.
Being mentally tough, IS tough mentally.

Bad Food Today:  Sonic Dollar Menu - Chicken Sandwich, Frito Wrap, and Tater Tots + 1 cup of homemade icecream, 6 girl scout cookies