Shady's Back... Back Again

So it's been almost 2 years since I've posted. I lost about 60 pounds by September of 2018 and gained 30 of them back in 2019. So this is my final push to get to my goal this year. If I lost 60 by September, I can lose 86 in an entire year. I have no doubt I can accomplish this goal and I have many goals along the way that will continue to motivate me. One of those goals is to run a 5k by my birthday. So today I started running. I use the Couch to 5K app https://apps.apple.com/au/app/c25k-5k-trainer-free-go-from/id485971733. So in 8 weeks I should be able to run a 5k. I don't want to walk at all, that's my goal. I will be posting more updates, but I'm back until I hit my goal. I hope you will find a way to join me to get healthier.

UPDATE

Feb. 19, 2020         2 years ago           total           to next goal           to total goal
Weight: 298.6 lbs   -24.9                   -41.3             -3.7                    -73.7 ***reached 3rd goal***
Body Fat: 43.9%      +.3.5                     +2.5              -3.9                      -23.9%
BMI: 38.3                -4.4                      -6.7              -3.3                    -18.3 ***Reached 1st goal***


https://www.youtube.com/watch?v=YVkUvmDQ3HY

When: Intermittent fasting my way

The more I'm reading about intermittent fasting the more I am learning. This is a great basic building block to being healthy and losing weight for me because 1. It's easier to not do something than it is to do something, 2. It assists in the rest of my plan and 3. It's a great ancient spiritual practice.

When I am fasting my goal is to fast for 18 hours and eat during a 6 hour period but I give myself a 2 hour buffer because life happens and creating some flexibility only helps me get wins. Getting wins helps me get more wins. Additionally, from what I understand as long as you are fasting for 16 hours you are starting to get the most benefit out of the fast. So by setting my goal a bit higher but letting myself go outside of that goal by a bit, I am most likely to achieve the minimum of what I am shooting for. So I aim to eat between 4 pm and 10 pm each day. I allow myself to eat as early as 2 if I need to, or eat until midnight. Either way. as long as I stop at 10 or begin at 4, I'm good.

A good way to ease into this is to start with a 12 hour fast and when that becomes pretty easy go for 13 and so on. If you do it gradually you will train your body to expect food later and your body actually seems to enjoy the fast. This is just my opinion, it's how I feel. I'm not a doctor, so be sure to always research stuff for yourself. Even if I were a medical doctor, I would give you the same advice.

UPDATE

Feb. 13, 2018         this week           total           to next goal           to total goal
Weight: 302 lbs      -2.6                    -13             -2                          -102
Body Fat: 40.6%    -.2                      -.8              -.6                         -20.6%
Water: 43.9%         +.2                                        +17.1
Muscle: 34.0%       +.1                     +.5              +1                         +16%
Bone Mass: 35.0     -.2                      -1               +2                         +5
BMI: 43.2               -.4                      -1.8             -3.2                       -18.2
BMR: 2283             -763 maybe the last reading was off

Phase 1: When

The 5 W's of Journalism are: Who,What, When, Where, Why (and "How" but really then there are 6 and it doesn't start with a W, plus How is really a part of What if you are answering it fully). At some point I decided to become a journalist about my health. If I address each W gradually and strategically, I should be able to ease into having control over my health rather than letting circumstances control me and how I feel. As you can see by my blog this has been a long journey. I hope that I have weighed the most that I will ever weigh in my life. Hopefully this is the last time I have to write about this stuff. But writing helps. And your support helps. And if what I have been through and what I'm discovering can help other people, that makes this even more important than it already is.

I figure that if I actively do 5 things even if I mess up 1 or 2 I'm still being healthy. It provides what musicians call head room, or a cushion that provides some room for error and adjustment. Because this is difficult I will start with the one that's easiest for me.

When: Intermittent fasting is something that I've been getting into lately. It is the easiest of the healthy behaviors for me because it is about not doing something rather than doing something. It's super easy to not do something for me... the hard part is to change behavior because then you have to stop doing one thing and start doing another all while you are getting used to not having the original thing. So if I start by not eating outside of a 6 or 8 hour window, it's the easiest way to start. I'm not going to explain what all goes into IF (intermittent fasting) because there is all sorts of info by people that know way more than me. Do your own research... but I will tell you what I'm doing based on research that I've done. For a good into to IF check this out... https://jamesclear.com/the-beginners-guide-to-intermittent-fasting

This is the first thing that I am focusing on and I will advance from a somewhat easy goal until I get to where I want to be. I will explain more about my plan in the next post.

UPDATE
Feb. 7, 2018             this week      total         to next goal        to total goal
Weight: 304.6 lbs       -4.2              -10.4         -4.6                       -104.6
Body Fat: 40.8%        -.2                -.6            -.8                           -20.8%
Water: 43.7%             +.2                                +17.3                 
Muscle: 33.9%           +.1               +.3            +1.1                       +16.1%
Bone Mass: 35.2         -.2                -.8             +1.8                      +4.8
BMI: 43.6                   -.6                 -1.4           -3.6                       -18.6
BMR: 3046                 +732 this is good news!

"...back in the saddle again"

I read my last post and laughed. Almost 6 years ago and i thought i had hit rock bottom. I guess we never know what rock bottom is until we hit it for the last time. I hesitate to use that term anymore. I've been on the road with my band since a month after I posted that, and I lost about 60 pounds during that time but also gained it all back plus some. So i hope this is the last time. I hate using the word hope but at this point this whole health thing seems almost out of my control. I just have to control what I can. The little things. And the big things will follow. Here is the blueprint for the next stage of my journey...

GOALS 
                                            next goal           total goal
Weight:                                299 lbs.              199 lbs.
Body Fat:                             40%                   20%
Water:                                  65%                    n/a
Muscle:                                35%                   50%
Bone Mass:                          37                      40
BMI (Body Mass Index):         40                       25
BMR (Basil Metabolic Rate): just gonna watch this number, get it as high as possible

So... here is where I am so far:

Jan. 1 2018 (team high) 315 lbs.

Jan. 9, 2018                                   total          to next goal        to total goal
Weight: 314.6 lbs                          -.4             -14.6                    -114.6
Body Fat: 41.4%                                             -1.4                      -21.4
Water: 43.3%                                                  +17.7                 
Muscle: 33.6%                                                +1.4                      +16.4
Bone Mass: 36                                                +1                          +4
BMI: 45                                                           -5                          -20
BMR: 2340       

Jan. 15, 2018             this week      total         to next goal        to total goal
Weight: 308.8 lbs       -7.8              -8.2            -8.8                       -108.8
Body Fat: 41%           -.4                -.4             -1                           -21
Water: 43.5%             +.2                                +17.5                 
Muscle: 33.8%           +.2               +.2             +1.2                       +16.2
Bone Mass: 35.4         -.6                -.6             +1.6                       +4.6
BMI: 44.2                   -.8                 -.8           -4.2                        -19.2
BMR: 2314                 -26

Jan. 24, 2018             this week      total         to next goal          to total goal
Weight: 307.2 lbs       -1.6              -9.8          -7.2                        -107.2

until next time... let's see what we can do

A New Low Motivates: Week 1

I stood on the scale a week ago and saw the biggest number I have ever seen on it. It depresses me, but it motivates me. I don't know how many times I will need to start this weight loss thing over until it sticks, but I don't know anything else I can do except keep trying. I started the Couch to 5k again and continue to work on my diet. I won't be traveling for 6 weeks, so I hope some normal living will help me get on a good roll. This first week was good. Lost 4 pounds. I will do everything I can to keep it up!

Starting Weight (March 25, 2012): 287 lbs.

Starting BMI: 40

Last Weigh in: (March 25 , 2012) 287 lbs.

Weight Today: (April 1, 2011) 283 lbs.

Current BMI: 38.6

Weight Change This Week: -4 lbs.

Total Weight Lost: 4 pounds

Loss Streak: 1 week in a row

Longest Streak: 1 week in a row

NEXT GOAL: 265 lbs. (18 lbs. to go)

Weeks 3, 4 and 5

Ok I'm slacking... Posting helps me when I slack. I gained a few lbs. over thanksgiving up to 279.5 then got back down to 277.5. I'm a slacker this week and for back up to 280.5. I'm going snowboarding this week so that should get me a loss for next week!

Week 3 Weigh In

Now this working out stuff is paying off. I am trying really hard to get through this Thanksgiving week at least breaking even or maybe even losing a bit. We'll see how it turns out.

Starting Weight (October 31 , 2011): 286 lbs.

Starting BMI: 39.8

Weight Last Weigh in: (November 7, 2011) 282 lbs.

Weight Today (November 21, 2011): 277.5 lbs.

Current BMI: 38.7

Weight Change This Week: -4.5 lbs.

Total Weight Lost: 8.5 pounds

Loss Streak: 3 weeks in a row

Longest Streak: 3 weeks in a row

NEXT GOAL: 260 lbs. (17.5 lbs. to go)