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Archive for the ‘goal setting’ Tag

09/17/2018 Weigh In   Leave a comment

So this weigh in was a bit of a surprise.  Unfortunately the surprise was in the wrong direction.  I weighed in at 288.0 pounds, which is 7.4 pounds more than last week.  My muscle mass went from 27.1% last week to 26.5% this week.  In pounds that’s 76.0  to 76.3, so that small gain was a bit of good news.  Body fat went from 38.2% last week to 39.3% this week.  In pounds its 107.2 to 113.2.  And finally hydration went from 47.7% to 46.8%, or 133.8 pounds to 134.8.

So six pounds of fat gained in a week.  That seems a bit much to me.  I did have my day off from Keto this week as the 14th was my birthday (I turned 48).  And that was the Friday before my Monday weigh in.  When I first saw that gain my immediate thought was that it had to be water weight, but then I ran the numbers.

The good thing is I didn’t let that quick weight gain ruin my mindset.  I didn’t panic or feel bad or get down on myself.  I realize that there is any number of reasons it could shoot up that quick that won’t necessarily apply to next weeks weigh in.  I keep in mind that while the weight the scale shows me is likely to be very accurate, the other numbers are best calculations from the electric impedance of my body and not definitive numbers.  It could be that the water and fat readings are backwards and next week when my body has had time to get rid of the excess retained water my drop in weight will be as impressive as this gain.  It could be it’s all accurate and I just put on the fat, and I’ll get rid of it like I have the other pounds I’ve lost.  I still feel good about what I’ve accomplished overall and still feel confident that by mid year 2019 I’ll have gone as far as I can in weight loss via fat loss (other than skin removal if I need it).

Whereas my numbers didn’t show improvement in my physical goals, they were part of a bigger picture this past week of my mental improvements.  I don’t get carried away with these feelings, but in the past when I’ve had setbacks or the numbers weren’t as big as I’d hoped there was a little bit of disappointment in the back of my mind.  Not so with this one.  I didn’t feel bad at all.  And that attitude stayed with me throughout the day.  In what would usually be the kind of day at work that would have me clocking out in a foul mood, I actually kept a positive disposition.

I think a good deal of that is the fact that I’ve been much better about repeating positive affirmations to myself throughout the day.  I always intend to do it, but by the second or third bump in the road I’ve just gotten so consumed by the negative things happening it just falls by the wayside.  This time though, each time my mind felt it was looking in the negative direction the little voice in the back of my head reminded me to repeat a positive affirmation a few times.  That kept me happy the whole day.

Plus I’ve been doing much better with planning my life and not just meandering through it.  I think that the goal setting is part of it.  You just feel better when you’re working towards your goals.  But I think the activities themselves to reach those goals are having the biggest impact.  I’m writing more and planning more in my head which brings the creativity out.  This creativity leads to visualizing a better future.  Visualizing a better future leads to better visualization, which is creative, and creates a positive feedback loop.

When I first started the blog back up it was partly to get back into writing.  And now I’m working on a book.  And when I get done with that one I’ll immediately start the next.  And I’ve started planning out my first video for YouTube.  The main incentive when I started all this was creating a new income source to have better control of my life.  So, obviously, I wanted the blog, the books, and the videos to be very well received and very successful.  In talking with a coworker yesterday I’ve come to realize that while I won’t be upset if they turn out really well, I’d still be doing the same thing even if I knew right now it’ll never be successful enough to be a source of income.

The thing is that I’ve come to realize that the biggest benefit of all these things is I’m trying.  I’m actively living my life with intent.  And that’s what is bringing the happiness. Even if it isn’t as successful as I want I know I’m doing my best.  You can’t control the outcomes, only the effort you put into it.  And that thought is where I’ll end this post.  Just keep trying.  Have a great day.

 

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Monthly Update   Leave a comment

So this will be my monthly update with pictures.  My weight as of this weigh in is 280.6 pounds.  My first weigh in for August had me at 285.4 pounds.  So I lost 4.8 pounds.  I’m pretty happy with that considering I did take a week off from keto while I was in Bellingham, Washington.

My body fat was 38.2% for a total of 107.2 pounds of fat.  At the August weigh in it was 39.0% for a total of 111.3 pounds. So I lost 4.1 pounds of fat.

My muscle mass was 27.1% for this weigh in, translating to 76 pounds of muscle.  For August it was 26.7%, putting me at 76.2 pounds of muscle.  So I dropped a little in that category.  Not surprising as all the exercising I did in Bellingham was simply walking.  Also, at .2 pounds lost this could be the result of the small inaccuracies in determining my muscle mass through electrical impedance, as the scale does.

That leaves around half a pound lost somewhere else.  Probably water weight.  I’m ok with all this.  The vast majority of my weight loss this month came from fat, which is exactly where I want it to come from.

My starting weight on this journey was 352.6 pounds.  My body fat was 52% and my muscle mass read 25%. But I’m guessing it was well under 25% as that’s as low as the scale goes for muscle mass, and it didn’t go over that until near the end of May.  So overall I’m down 72 pounds.  I’ve lost 76.2 pounds of fat.  So I can’t be sure what the other 4.2 pounds gained is.  Could be muscle.  Could be water.  I know going by the first time my muscle mass percentage did change I’m up a pound of muscle.  At the end of the day though, the most important thing I want to track is my current weight and body fat lost.

I’ve been back on keto for a few weeks now owing to using the second weigh in of September for my monthly check in.  So the October check in will represent a smaller time window.

Right now I’m averaging 9 pounds a month.  A lot of that is due to a huge weight loss near the beginning of the year.  So I expect that number to drop.  Lately I’ve been around 4 pounds lost per month.  Based on that it’s looking like my weight loss for the year will be just under 90 pounds.

That’ll put me within 12 or so pounds of my initial weight loss goal.  I used 230 pounds for that goal because I wanted to wait until I was 230 to narrow down what I thought would be a healthy weight for me.  So when I hit that mark I’ll have a new goal to reach for.  It’d be easy to speculate what that would be now, but I’ll resist the urge.  The only prediction I’ll make right now is that I should be hovering around whatever that will be by around mid year 2019.

This makes me very happy.  In two days I turn 48.  I’ve been this heavy for at least two decades of that.  To think that what I took around 28 years to gain, and held for nearly two decades more, could be wiped away in a year and a half.  Amazing.

When I reach that point there may be other health decisions to make.  The most obvious being the real possibility of loose skin and what I’ll do about that.  But that’s a concern for 9 months from now.  As for right now, I’ll just enjoy my victories and keep plugging away a day at a time.

The progress pics are below.  The Superman tee is the current weigh in pics.  The blue t-shirt and red shorts are last month.  And I’ve included the first pic for overall comparison.  See you next month.

Are You Being Your Best Version?   Leave a comment

How many times have you gone to an action movie, and after watching the hero pummeling all the bad guys into submission, left the theater imagining wha it would be like to be the hero?

Maybe he was an amazing martial artist.  You see yourself blocking punches or dodging kicks and then swiftly countering with precise and lightening fast attacks of your own.

Maybe she was a cop, arresting and bringing the bad guys to justice, or possibly the morgue.  You think of all the bad guys you could confound if you also had the training and the badge.

As a kid I used to love watching the old Christopher Reeve Superman movies.  Well at least the first two.  They went a little off track starting with number three.  I’d dream of what it would be like to be stronger than a locomotive.  Able to leap tall buildings in a single bound.  Being faster than a speeding bullet.  I’m sure we all enjoy striking the Superman pose, or Wonder Woman for the ladies.  I’ll be 48 in a few days and I still day dream from time to time what it’d be like to just go up, up and away.  Flying through the air without a care in the world.

And there’s nothing wrong with any of that.  A healthy fantasy life is, well, healthy.  It’s great to have dreams, even if they’re impossible ones.  No matter how much I dream about it or try to become him, I’ll simply never be the last son of Krypton.

The question is, with all the amount of time you dream about being this hero or that incredible person, how much do you actually spend thinking about being the best possible version of yourself?

Do you really want to be some martial arts master getting into fights with the baddies all the time?  Probably not.  Is it really your dream to be a detective like in the movies?  I’m guessing you’d prefer not to have that many people shooting at you in the course of 2 hours.  Besides, of all the characters you could be, why not be the one you were destined to be, you!

And if you’re going to be you, why not be the best you possible?  Doing that will require you to think about what that version of you is.  And it can be anything you want, even if it’s a cop or a ninja.  You just need to spend a little time figuring out what you want to be.

So take a little time today, or in the next few days, to go somewhere quiet.  Sit or lay down in a position that’s comfortable for you.  Close your eyes and think to yourself, “if I didn’t have to worry about how I would get there, what kind of life would I love to be living?”  Maybe you’ve always wanted to be a writer.  Perhaps a millionaire.  Could be money has nothing to do with your dreams. You’d rather be a healer or a teacher, even if it doesn’t mean big bucks for you.

Just keep sitting or laying there with your eyes closed imagining that future.  What do you do each day?  What’s your job?  Do you even have a job?  How do you spend your free time?  What kind of clothes do you wear?  Where do you live?  What do you look like?  Most importantly, how do you feel?  If it’s happy or content or relaxed or it just plain feels right, chances are this is your best version.  The key is while doing this, don’t worry about how it could come true, the limits you think you have to live within, or the probability of success.  Just dream about living life as the best version of yourself.

And once you’ve decided, then you can spend time figuring out how to get there.  You have to set the destination first before you can consider the path you’ll take.  It might be a difficult path, or it might be an easy one.  Maybe your best version of yourself isn’t that far from who you are now.  Then again it could be a life you’ve literally only dreamed of.

From there you start setting goals.  And then you keep breaking those goals down into smaller goals.  And maybe even again if you need to.  You just pare it down until you have a list of goals you know you can knock over one by one.  Whether the list is long or short is irrelevant. You just take item number one and get it done.  Then on to number two.  And you just keep going.

Along the way I’d recommend meditating regularly on what you visualize as your best version.  Times change and so do you.  Even if you come to the exact same dream you’re reinforcing this view of you in your mind.   If it changes then it’s easier to course correct earlier on the path than later.

But always break the goals down into smaller goals you know you can accomplish and keep moving forward.  You’ll get there eventually, and when you do you won’t care about the journey any more because you’ve arrived at the greatest destination possible.  The best version of you.  Take care and have a nice day.

Back Up and Running   Leave a comment

Ok, the internet at my place has finally been fixed.  Sorry it took so long.  For my first post back I’m just going to go over last Monday’s weigh in.  I know I usually have pics for the first weigh in of the month but when the internet went out, and I knew that I wouldn’t be able to post, it slipped my mind to take the pics for when I could post.  As such this weigh in on Monday will be my monthly weigh in with pics and then next month I’ll go back to the usual schedule for the monthly.

As I mentioned in my quick post about the internet going out, I didn’t think about the fact that the scale wouldn’t upload like it normally does. I looked down at the last second, just as the reading went away.  I wasn’t sure if it was 282.5 or 282.8 pounds.  Turns out 282.8 pounds was the winner.  Now that I have all the data I also know my body fat was 38.5% and muscle mass was 26.9%.

The last weigh in for August (the 27th) had me weighing in at 283.0 pounds with a body fat of 38.7% and the same 26.9% for muscle mass.  So in order that would be .2 pounds lost overall, a .6 pound loss of body fat, and a .2 pound loss of muscle mass.  Doing the math that means I was carrying an extra .6 pounds of water weight, give or take.

The biggest reason for this small loss would be the three days I spent in bed due to the flu.  It might have been the keto flu, but it wasn’t that bad the first time so I’m guessing regular flu.  Even though my food intake was low, my exercise levels were obviously way lower due to being bed ridden most of the days.

On the whole though, the fact that I still managed to go down a little bit in body fat while spending almost half the week laid up is not bad.  Certainly not a great way to lose weight, but I’ll take it.

Now the one exception I’ll make to putting off the monthly update until next week is the exercise challenge I made for myself during the last monthly update.  To meet the goal I’d need to close the exercise ring 21 out of the 28 days between weigh ins.  I got to 20, so I was 1 short of the goal.  I’ll make 2 opposing points about this.

Point 1, the more negative of the two, is that while it would be easy to say that had I not been sick those three days I’d have met the challenge, that’s simply incorrect.  I could miss 7 days total and subtracting the 3 due to illness I still had 4 extra.  And I didn’t close the circle on those 4 days.  Being better is about being honest and the truth is on those 4 days I let laziness get the best of me figuring I had extra days to burn.  That came back to bite me in the ass at the end.  So the object lesson is, since we don’t know what tomorrow will bring, do your best today and don’t put things off.

Point 2, the more positive one, is about goal setting.  Let’s say I had set my goal for just half the days.  Well I went well past that mark, so that would have been an easy goal.  We don’t get better setting easy goals.  We get better setting harder goals.  While I wouldn’t subscribe to setting unrealistic goals, setting goals that will require you to work hard to accomplish them is a good idea.  Here’s the thing with that though, they’re hard goals and you have to be reasonable with yourself should you not succeed.  Going back to the fifty percent goal, had I gotten to the 14 days mark it would be easy to get lax and I may have only did a couple extra, getting to maybe 17 or 18 days.  By going for 75% of the days I knew the finish line of 21 days was farther away and I worked at it longer.  So yes at 20 days I only accomplished 95% of the goal, but got in 2-3 more days of work because of it.  So which is better, 129% of an easy goal (18 days/14 days), or 95% of the harder goal (20 days/21 days)?  Obviously the latter, as long as you don’t beat yourself up for “failing” to reach your goal.  That’s the key.  Set the goal high but be reasonable with how you view the results.

That’s it for this post.  Haven’t decided if I’ll do another post a little later tonight or tomorrow.  So either I’ll see you in a bit, or see you tomorrow.  Either way take care and have a great day.