Advertisements

Archive for the ‘progress pics’ Tag

Weekly Weigh In   Leave a comment

I didn’t forget this weeks weigh in I just decided I’m going to try a new format.  I usually just typed it in but that just seems so clinical and cold.  So I’m going to start doing a video talking with you about my progress for the week.  I might still do an occassional progress pics update here as well.  The nice thing about the videos is you’ll see me in motion from week to week and how much better I’m doing.  I’ll try to get them done Monday night after work since I weigh in Monday morning when I get up.  If not Monday night I should have it done on Tuesday moving forward as it’s a day off for me.  So here’s this weeks progress video.  Peace.

Advertisements

The Year In Review   Leave a comment

Well, most of the year anyway.  I didn’t start using the blog again until March.  However I have been tracking my weight from day one of 2018.  And here we now are on day 365. A lot of progress has been made.

On Day 1 I weighed in at 352.6 pounds.  This morning I weighed in at 267.8 pounds.  Just shy of 85 pounds by .2 pounds.  Just over 7 pounds a month.

On Day 1 I was 52% body fat.  I was carrying around 183.4 pounds of body fat.  That’s a good-sized adult’s body weight, just in fat.  When I weighed in this morning my body fat was 35.8%.  In pounds that’s 95.9.  So I’ve lost 87.5 pounds of fat, 2.7 pounds greater than my total weight loss.

Unfortunately my body composition was outside the parameters of the scale I use for keeping track of my improvements.  So I can’t say for sure what that 2.7 pounds of difference is.  I have worked out a bit so it could be muscle mass.  Then again it could be water weight.  Or some combination of the two.

I see greater muscle definition as I lose weight so I’d like to believe the 2.7 pounds is muscle growth, but I recognize that as I’ve lost a lot of body fat I could just be getting a better view of what was there all along.  What’s important is I’m loving how my body is changing, so the details are just details.

My exercise game has improved greatly.  At the beginning of the year I failed to meet my move goal on 5 days of the month.  The move goal is measured in calories.  At the time I had it set for 680.  The exercise ring, which is measured in minutes has a 30 minute goal.  I only reached it 12 days that month.  The final ring is the stand ring. It makes sure you stand for at least a short time for 12 hours of the day.  I closed that ring every day.

For December I’ve closed all three rings on every day except one.  On the 7th I nodded off and failed to get my second workout in.  My move goal has been increased to 770 so I’m not only meeting my goals, they’re harder goals to meet.

Also, when I started my exercise consisted completely of just walking.  Now I do body weight exercises, jump roping, and some weight lifting.

As for who I am on the inside, well that’s changed a lot, too.  At the beginning of the year I’d do my best about trying to get in at least one meditation session a day, but often fell short of the goal.  Now I get in at least one session a day, often times two, and occasionally three.  Quality wise it’s a little harder to record because it’s a subjective analysis, but I do think that’s improved as well.  While my mind still wanders substantially more than I’d like, it doesn’t wander nearly as much as it used to.  At the beginning of the year I was happy with a 10 minute session, and now I go for 20-30 minutes when I meditate.

I feel better and more positive.  Again, it’s a subjective measurement, but in this case subjectivity is ok as if you feel you’re happier you kinda are happier, or you wouldn’t feel happier.  If that makes any sense.  I know I deal with things a little more calmly, and certainly get centered again quicker then I used to.  And I feel a lot more positively about my future.

Finance wise, I’m doing better but still have ways to go.  I’m getting bills paid off and credit card debt down.  I will be switching jobs sometime in the near future so we’ll see how that affects things.

So that’s the year in review except for the final thing, the review of pictures.  They will go from the current (olive drab long sleeve t-shirt) back in time to my oldest, the Flash t-shirt.  Feel free to leave a comment on how you think I did this year.  Or suggestions on ways to improve going into 2019.  Here’s to an upcoming great year.

248A6647-DA87-41C8-80A2-4F9F6B50EE1C085853BC-C7AF-4056-AFCE-3167568802CA6705EC0B-16F2-4008-B303-9AD5F27EDBF2ECC3E788-9503-4AEA-A355-BD6A5440FB77imageD1BC445B-2FF0-44C2-9BDF-3071E1979C9FF8D69757-A23D-4071-B076-F31F9C130034D7D98E21-1853-4931-B239-37996AFD6A7E2AC96D74-ABE9-48B3-B0BE-A05EBEE20096DF7144FB-A7CF-4CF4-BB33-D0ABF22EE2EB2B315EB5-F857-480B-B199-04C0FA869761hb2IlWLGR1Wd1%UZNYSzMg

Thinking About Starting the New Year Keto?   4 comments

As we slide in to the end of the year I’m happy to report I’ve had great success this year dropping weight on the ketogenic diet.  I’ll have one more weigh-in on Monday, the last day of the year, and barring any surprises I’ll be down just a smidge over 80 pounds for the year.

I’ve kept up with keto news all year long and the diet is only getting more popular as people see the success being had on it.  And not just in weight loss.  I feel so much better than I ever have.   Energy all day long.  No afternoon dips, or dragging my depleted body home at the end of the work day.  Why I even just completed a 48 hour fast and felt great at the end, not hungry and exhausted.  It’s just been my experience that being on the ketogenic diet is great for your body.

So perhaps you’re considering going keto for the New Year.  If so, here are some suggestions I have to start the Keto New Year off right.

First things first.  Before starting any new dietary or exercise program I’d be remiss in not encouraging you to discuss this with your doctor. When you go from a glucose fueled body to a ketone fueled one you are fundamentally changing how your body operates.  While I’ve found it very safe and effective for me, I don’t know you or your current medical situation.  So even if you have to put your start day off a little into the year, talk to a trained medical professional who is aware of your current medical situation.

Assuming you’ve already completed that step you have three days to go before January 1st, 2019.  My advice, live it up.  Probably not the advice you were expecting, I know.  But going keto means you’ll be giving up a lot of stuff you enjoy eating.  Sure you’ll get to replace it with keto friendly meals that are delicious so you will still eat well.  But there are things you enjoy that will most likely be no-no’s on the keto diet.  So take the next few days to enjoy those one last time before you commit to going keto.  Plus this will help with the next step.

Get rid of all the temptations.  If you have boxes of cereal you love to eat still in the house, you’re going to eat them.  As you transition to ketones as your primary fuel source your cravings will go up.  If the food you love is readily available you’ll fall into temptation.  And if you’re absolutely certain you can go without these foods so they won’t be a problem if they’re in the house, then why would you have a problem throwing them out anyway?  The answer is obvious, if you’re having a hard time convincing yourself to get rid of food you know you shouldn’t have, it’s because you’re inclined to have it.  Fix the problem by throwing it away.  If you’re uncertain if something is keto or not, there are plenty of online resources to answer the question for you.

After you’ve gotten rid of the bad stuff you obviously want to stock up on the good stuff.  Again, do a little research on what you can and can’t eat.  Create a short list of stuff on the “can eat” list that you love.  Have plenty at the house.  If you’re hungry and you have keto friendly foods that you love to eat already within reach you’re much more likely to stay on track.

The next step is important.  Let the people in your life know you’re going keto.  This helps for two reasons.  First, it keeps them from being a stumbling block to you, even unintentionally.  Let them know that for the next few months you have to restrict your food choices and avoid places where you’ll likely cheat.  It takes several months of adaptation before you can safely take a keto day off and get right back into ketosis afterwards.  So by telling them in advance it’ll help you avoid awkward moments when you’d have to say you have to decline their invitation out.  The second good thing is accountability.  If your friends and family are aware you’re going keto and what that means they’ll be there to help keep you honest.  Accountability was a great tool for me when I first started.  That’s why I decided to post progress pics on my Instagram.  If I strayed too much the pics would show it.  So I didn’t.

Which brings me to my next suggestion.  The first day take a pic of how you look.  You don’t have to share it on Instagram like I did, but I do think you’ll be amazed at how much support you’ll get if you do.  At least have the pic for yourself so you can take a new one every month so see how you’re progressing.  Going back and viewing my progress in pictures has been wonderful, and helps keep me honest.

Finally, mark March 1st on your calendar.  This will be the point where you’ve gotten two full months of keto under your belt, which should be way looser by now.  This is the amount of time you should be committing yourself to before entertaining straying from the ketogenic diet.  While you’ll see results in the first week or two, it’ll take at least 6 weeks before you fully adapt and are experiencing all the benefits.  If you just give the diet a week or two you’re not really giving it sufficient time to be completely effective.  So spend the next few days mentally preparing yourself for two months of dedicated keto.  And this means no cheating.  I’ve said this before, if you start a diet looking for ways to cheat you should just not start the diet.  You aren’t truly committed to it.  Two months may seem like a long time but my first two months flew by.  After your two months are up if you’d like to take a day off from keto to reward yourself, go ahead.  Just don’t go crazy when you do, and I’d recommend fasting the day after to get your right back in ketosis.

So that’s my list.  If you have any other ideas, please leave them in the comments below.  Agree/disagree with anything I’ve said, comment on that too. I’ve had great success with the ketogenic diet, and understand it pretty well, but I wouldn’t consider myself the final say on these things and would love to discuss any differences of opinion.  I hope you had a great day today.  I hope you have three more wonderful 2018 days.  And I hope you hit the ground running come 2019.  See you soon.

 

Monthly Update with Pics   2 comments

Time now for the monthly update.  First, this week I weighed in at 272.2 pounds.  That’s a one pound gain from last week.  Not sure why that is.  My speculation is that I’ve been going a little too low-calorie and my body has slowed down my metabolism to fight back.  It would explain why I’ve been a little more tired lately.  So I will be more mindful to keep properly fueled.  For last month’s check in I was 277.2 pounds so I’m down 5 pounds on the nose for the month.

For muscle mass I was 27.7% this week, 27.8% last week, and 27.2% a month ago.  In pounds that’s 75.4 pounds for all three measurements.  So no real changes there.

For body fat I was 36.4% this week, 36.3% last week, and 37.3% a month ago.  In pounds that’s 99.1 this week, 98.4 last week, and 103.4 a month ago.  So 4.3 pounds of body fast lost in the last month.  So that’s good.  Since the beginning of the year I’ve gone from 52% body fat down to 36.4%.  Nearly 16 percentage points, about 1.5 percentage points a month.  In pounds of body fat that’s from 183.4 to 99.1, 84.3 pounds difference.  That’s a lot of fat that I gladly don’t carry around any more.

I have improved energy, mental clarity, and a way more positive outlook on life.  I just got done doing my evening workout and that was jumping rope.  I can’t do that consistently for my 15 minute workout but I couldn’t do it all when I started, so progress.  And that’s what this has been all about. Not worrying about where I was but being happy for where I’m headed.

My mental improvements are moving along steadily.  I meditate every day at least once a day.  I’m doing a lot better about catching myself being negative during the day and replacing that with positive thoughts.  Things are not bothering me like they used to.  It’s kind of weird because I still notice it, but only to think “that used to bother me.”  Do I occasionally slip and get a little upset, sure I do.  But I do a lot better about getting right back on track.

My new projects, the book and the YouTube channel, are coming along well.  Nearly at 200 total views on the YouTube channel.  The book is getting finished up.  I think it’s looking a little more like it’ll be published at the beginning of next year, but I might still be able to pull off before year’s end.  We’ll see how that goes.

All in all, with a month to go, I’m feeling comfortable calling this a great year of progress.  I can’t imagine anything that could happen between now and the end of the year to change my mind on that.  Especially since my mind is more and more wired to see things in a positive light.  With what a great year 2018 has turned out to be I can’t wait to see what 2019 has in store for me, just around the corner.

So without further delay, I will wish you all a great day and leave you with the progress pics.  Starting with the orange shirt at the top (the current photo) they go back in time as you go down thru the photos.  I think the smiles in the recent pics sums up my year.  See you soon.

085853BC-C7AF-4056-AFCE-3167568802CA6705EC0B-16F2-4008-B303-9AD5F27EDBF2ECC3E788-9503-4AEA-A355-BD6A5440FB77imageD1BC445B-2FF0-44C2-9BDF-3071E1979C9FF8D69757-A23D-4071-B076-F31F9C130034D7D98E21-1853-4931-B239-37996AFD6A7EDF7144FB-A7CF-4CF4-BB33-D0ABF22EE2EB2B315EB5-F857-480B-B199-04C0FA869761627B7782-F939-4E71-9EEF-E591B05ACBA3hb2IlWLGR1Wd1%UZNYSzMg