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Archive for July 2018

07/30/2018 Weigh In   Leave a comment

Made a little better progress this week.  My weight was 288.2 pounds, down 2 pounds from last week.  My body fat percentage went from 39.7% to 39.5% which is a 1.4 pound difference.  The .6 remaining pounds was most likely water weight. My muscle mass percentage went from 26.2% to 26.4%, which means I stayed pretty steady at 76 pounds muscle mass.

I have to admit that I’m happier about this result for a bad reason.  I was a little lax on exercising this week.  It wasn’t that I didn’t exercise.  Or that I didn’t do a good amount of exercising this week.  Honestly, though, I know I could have done better.  As I get lighter and in better shape there’s no reason why I shouldn’t be exercising longer and more intensely.

On a good note, I am noticing that my heart rate stays lower while I exercise.  This being another reason I know I should be pushing harder.  But it’s also a good sign that I’m getting fitter each day.  Definitely need to get out more and increase my jog time.

Nutrition wise, while I still need to do a better job of tracking on a more consistent basis, I am doing a better job overall of meeting my keto needs while getting more protein in.  I’ve tracked my ketone levels on meals where my protein intake was very high to see the effect and my blood glucose level still stays in the fasted range.  One reading was slightly above 100 mg/dL, but since that’s the top for when you are actually fasted I’m not too worried about that.  Especially since my lowest blood ketone reading was .7 mmol/L. Well into the ketosis range. I may try to squeeze in a little more protein but I don’t want to accidentally overshoot and ruin the results I got this week.  I wanted to be at or below 280 pounds by the time I went back to Bellingham to visit.  As that’s two weeks away I’m pretty sure I won’t make it but I’d still like to be as close to 280 as I can get.

That’s all for this weeks weigh in.  Hopefully the doubling of last weeks weight loss will be a continuing trend.  Or at least if it holds steady it’s due to greater fat loss offset by more muscle mass gains.  On the whole though still moving forward and that’s all that matters.  Take care.

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Keep Going   Leave a comment

This morning when I woke up I wasn’t feeling well. I had a really bad headache and was tired, even though I had just slept the night away.  The easiest thing to do in that situation is just go back to bed.  I have a job that offers paid sick leave, so why not just call in, roll back over, and go back to sleep.  But the easiest way isn’t always the best way.

I had another choice I could make.  Get up and get moving and see how things played out.  So I headed to the bathroom, took some Advil, and took a shower.  When I shower I start off with a warm shower to wash myself, and then finish off with a 5 minute cold shower.  This, as you might imagine, usually wakes me right up.  Not so much this morning.  I was still a little tired and the headache was still there.

After my shower I will meditate for about 20 minutes.  So I lay there in my bed and tried to meditate.  With a pounding headache that wasn’t so easy.  But I persisted.  Over the course of the 20 minutes the headache lowered in intensity but was still there.  The relaxing while helpful for my headache left me even more tired.  I would usually take a 15 minute walk after the meditation but I knew that wasn’t happening this morning so I went straight for my morning coffee.

The coffee helped a lot.  But still not feeling 100% and a bit ahead of schedule since I didn’t do that walk, I decided to give myself a short nap.  I told myself if I still felt under the weather when I woke up I had permission to call in.  I set the alarm for 45 minutes later and laid back in bed.  A little before the alarm went off I woke up on my own feeling way better.  My headache was gone and I felt alert and awake.  I got dressed and headed into work.

At work today I was paired off with a female coworker to do a job.  It was just the two of us so we could speak freely.  We had a great conversation and had a lot of fun hanging out, I mean working, together.  It made my day.  And it wouldn’t have happened if I had just called out, turned back over, and went back to bed.  I’m not advocating ignoring your body and pressing on no matter how much your body tells you to stop.  I’m just saying don’t give up right away. Try to make a day of it.  If you can, keep going.  Who knows what your day will bring you.  What I do know is you’ll never find out if you just take the easy way out.

Law of Attraction   Leave a comment

So I was talking recently with a coworker and the Law of Attraction came up.  Specifically, they wanted to know if I believed in it or not.

My response was that I did, but I view it like I do my Prius.  I understand the basic concept of how my Prius works.  I push one pedal and the car goes faster.  I push another and the car slows down.  It’s pretty simple.  Ask me to be a little more specific and I can tell you that when I push the gas pedal down electricity flows from the batteries to the motor which is then transferred to the wheels and the car moves.  Ask me to give you a detailed diagram of my car’s electrical systems and you’re going to come up disappointed.  I understand the basic principles, sure, but not the specific means by which the Prius works.

The best part is I don’t really need to know.  Despite my being unable to give detailed information on how my car performs, I’m still able to use the Prius to get from point A to point B.  And I’m guessing it’s the same for most car owners across America.

So translate that to the Law of Attraction.  The idea is you focus on what you want.  Be it better health, money, a new car, it really doesn’t matter.  What matters is that you’re focused on it.  Seeing a life where you already have it.

A famous anecdote about the Law of Attraction was shared by Jim Carrey during an interview conducted by Oprah.  Carrey stated that long before he hit it big, long before he had a reason to believe he’d be a big star, he wrote himself a check for $10 million for acting services rendered.  That was how much he got paid for doing Dumb and Dumber.

Now I don’t know if it was the Force, an energy field of abundance, Santa’s magic elves, or just the power of positive thinking.  And really it doesn’t matter.  What matters is that Carrey visualized with absolute certainty that he would earn $10 million for his acting, and it came to be.

The take home is that if you focus (visualize) intently enough on a specific goal you want to happen it can, and often does happen.  Maybe not exactly as you visualized.  In fact it could differ quite a bit from how you saw it in your mind.  But focus on a goal long enough and it will happen.  If you want to believe it’ll happen by magic, that’s cool.  If you want to believe that it’s simply a self fulfilling prophecy, that’s cool too.  Just as long as you spend the time focusing on your dream until your dream becomes a reality.

Dartboards   Leave a comment

In the last post I talked about finding out your why.  And once you’ve found out your why, walking the path towards your why.  Today I’d like to talk about dartboards.  This seems like an odd right turn, but the dartboard is very connected to walking your path.

You see, staying on the path is a series of foot placements. One right in front of the other. And where each foot lands determines how well you stay on the path and how quickly you reach your goal.  And that’s similar to a dartboard.

Now, keep in mind I don’t play darts so this is a very rough analogy.  The dartboard is divided in two ways.  It has a center circle, the bullseye, surrounded by ever larger circles until you reach the outer edge. It’s also divided into 20 wedges starting at the bullseye, getting wider towards the outer edge of the board.  Each subdivided area of the dartboard has a numeric “score” attached to it.

So the goal in darts is to get to zero by subtracting the points obtained from where the dart lands on the board.  The exact rules aren’t important for this analogy, only making sure your darts land in the right segments is.  Each dart can be looked upon as a step.  And each dart that hits the board gets you points which are subtracted from your score. Just like every footstep reduces the distance between you and your goal.

Here’s the important thing about darts.  You can’t get points if you don’t throw the dart.  The time you spend standing there worrying about how many points you’ll get, or not get, from the throw is time you’re not making any progress.  Which is silly.  Simply throw the dart.  Assuming you don’t miss the board, the lowest score you can get is a 1.  While a 1 may be the lowest progress you can make, it is in fact progress.  Even if all you get are ones you’d still, eventually, hit zero (your goal).

But of course it’s always best to aim.  The better you aim the dart the greater the chance you’ll get a higher score. And that moves you to your goal quicker.  It also has a side effect.  The more darts your throw with aim (intention) the better you get at it.  The better you get the more likely your aim will result in accruing the points you are trying for.  Just as the better your intention and focus is will result in a quicker journey down the path.

Again though, all this is contingent on actually throwing the dart.  So don’t be fearful or hesitant.  Don’t get frozen by concerns that may or may not ever come to pass.  Just throw the dart knowing that with each dart (or footstep) you’re getting better and better at achieving your goal.

Why are you doing this?   Leave a comment

Probably the most important question you can ask yourself.  I’ve done a couple of posts about acting with purpose.  Living your life not on auto pilot, but with definite intention.  When making the decisions that will move you forward along your path you should do so willfully.  This brings up the question, why are you doing this?  After all, how do you know which path to take if you haven’t figured out where you’re going?

The way to find that path is to know your why.  And the obvious way to find your why is to ask yourself why.  Unfortunately this isn’t a Google maps search.  You can’t just type a destination into the search window and be given a clear cut path to your goal.  Instead it’ll take time and meditation on the questions of why.  And that’s because to get to your why you need to keep whittling things down.

We all tend to create broad goals for ourselves.  Why are you exercising?  To get in better shape.  But that’s a broad idea.  A sprinter and a marathon runner are both in athletic shape but both have to train completely differently to reach success in their endeavor.  So you whittle it down.  Why do I want to get in better shape?  To be able to do more with my time.  Why do you want to do more with your time?  Because I feel I waste time.  Why do you feel you waste time?  Because I don’t think my actions have a real impact.  And you keep going and going until there isn’t a new why to ask.

This might be because your answers have become circular.  This is where the answer to why goes back to a previous answer.  So see what’s in that circle.  Like above you might ask the next why as “why do you feel your actions don’t have real impact?”  The answer to that could be because you keep repeating steps.  And you ask why do you repeat steps?  The answer is because they don’t have any real impact.  So the answer to why are you doing this is to have an impact.

Another reason you might not have a new why to ask is you’ve whittled the why down as far as you need to go.  There is no next step, you’ve figured out your why.  Again, going off the original series of why questions your next question may be “why do you want to have an impact?”  And the answer may be that you want to live your life to benefit others, not yourself.  And that answer resonates with you.  You’ve reached your why.  You wish to be of service to others.

And finally you may not be far enough along on your journey to fully understand your ultimate why.  Maybe you only get as far as you wish to be of service to others and that works for you for a while.  And then one day a why pops into your head.  Why do you want to be of service to others?  You’ve spent enough time serving others that you’ve become better.  More self aware.  And now you need more answers.  So you start asking why again.

And that’s how you keep walking down the right path.  You keep asking why.  Maybe one day you reach your destination.  Maybe you spend a lifetime looking.  Either way you’re living your life acting with purpose.  And that’s a good life.

07/23/2018 Weigh In   Leave a comment

The numbers are in, and I’m very happy with them.  I went from 291.2 pounds down to 290.2, so I’m down another pound.  My body fat percentage made me the happiest.  I went from 40.1% last week to 39.7% this week. Doing the math on those percentages I lost 1.6 pounds of body fat. Even though the body fat percentage points I lost didn’t differ significantly from most of my weigh ins, it just feel like I’ve accomplished more going from the 40s to the 30s.

My muscle mass went from 26% last week up to 26.2% this week.  In pounds that’s from 75.7 pounds to 76.0 pounds.  The remaining .3 pounds of gain being water weight gain.  I don’t mind my weight loss being “slowed down” by being offset buy muscle and hydration gains.  Gains in both of those categories help my body work better at reducing the area I want to go down, body fat.

One of the things I learned early on in my readings on Keto was that you have to be careful with protein intake.  That was the understanding at the beginning of the year.  As more and more people go on the keto diet, it gets researched more. One thing they’ve discovered is that the reason for keeping protein intake lower may not be true. It was believed that taking in more protein then your body needs will convert the excess protein to glucose via gluconeogenesis.  New research is suggesting that when you are keto adapted your body won’t need the extra glucose so it won’t convert the protein to glucose in unlimited quantities.  Now I’m not a doctor, but this guy is, so for a better explanation check out this video https://www.youtube.com/watch?v=Z1dyhu-VZSs to learn more.  Also, here is an article (https://www.perfectketo.com/gluconeogenesis/) that really breaks it down for you.

Why do I mention this?  I’ve been thinking of increasing my protein intake.  I still don’t track as well as I should but I do know from quick mental math that my ratios are good.  I take in very little carbs and the majority of my calories come from fat.  Based on what I learned from the research I’m wondering if I’m still not putting in enough protein to let my muscles grow optimally.  I have a ketone meter (https://amzn.to/2NDM0sW is my affiliate link) to test daily to see how I’m doing and stop it if the extra protein does kick me out of ketosis.  I’ll keep you informed of how this goes.

That combined with the increasing exercise time and intensity I’ve been managing lately will hopefully kick things back into high gear.  I have three more weigh ins before I head back to Bellingham, WA for a visit and would like it if I’m at or under 280 pounds.  I’m not stressing about this because I know it’s a long shot at this point. But it is a nice “wishful thinking” goal.  The reason is my highest recorded weight was 380 pounds.  I say recorded because after that weigh in I adopted an “ignorance is bliss” attitude towards scales.  I have no idea what my actual highest weight was. It could be 380 pounds as that was my biggest waist size as well.  Who knows?  What I do know is I’d love it if I could go back to Bellingham being able to brag I’m 100 pounds lighter than my heaviest known weight.  Don’t get me wrong, being 90 pounds lighter is still bragging rights territory, but triple digits just sounds more impressive.

That’s this weeks weigh in check in.  Thanks for reading.  I definitely encourage you to follow the links to the article and the video if you haven’t.  It’s great information. I’d appreciate it if you followed the link to the meter as that helps pay the bills.  I’m going to try and do a second post later tonight so if I don’t see you then, then I’ll catch you tomorrow.

Posted 07/24/2018 by senso1970 in Uncategorized

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Benefits of Acting with Purpose   Leave a comment

A few posts back I talked about acting with purpose.  This is all about keeping your focus on the here and now.  We go through a lot of life on auto pilot, doing the same thing over and over again, simply because it’s the habit we’ve developed.  This isn’t necessarily a bad thing.  You couldn’t possibly live your life if you had to make a decision on every thing you do.  But when you let it get to the point where you just let your life happen by the patterns you’ve already formed you’ll get the results you’ve always been getting.

The biggest benefit of acting with purpose is it teaches you to evaluate your actions.  Why are you doing what you’re doing?  What benefit are you getting out of it?  What could you be doing differently right now that would make things better?  You can’t change things you aren’t aware you’re doing in the first place.  Again, this doesn’t mean every little thing you do, just being more mindful of the things you do that have an impact on how you feel about yourself.

Another benefit from acting with purpose is a sense of control.  Right or wrong, good or bad, you know you’re making the decisions.  You stop feeling like you’re at the mercy of the tides.  And that can reduce the overall stress you feel.  While a small amount of stress is necessary, and even beneficial for you, being constantly stressed out is not.  When you reduce your overall stress levels your body performs better.  It can focus more energy on healing.  Your mood will improve.  And you’ll feel more relaxed.

And finally, acting with purpose teaches us to become more and more comfortable with making decisions.  One of the hardest parts of the journey to a better you is just getting started.  With all the possible decisions and all the variable and all the possible outcomes, each with a different set of variables and decisions attached to them, it can make the decision making process scary.  And fear is the biggest obstacle we have to overcome to get started down the path to a better you.  How do we overcome that fear?  Just make a decision.  Take one small step in any direction.  Right or wrong you’ve just demonstrated to yourself that you can make a decision and still be here to make another one.  If the decision turned out to be right, keep making decisions to stay on that path.  If the decision turned out to be wrong, decide on a different path.  Every time you make a decision it’s a reassurance to yourself that it’s ok to make mistakes. It’s also a reminder that you can’t get better if you don’t move from where you are toward where you want to be.

That’s it for today’s post.  Hope you all had a great day and I’ll see you tomorrow.