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)

weigh in #2

Did well this week about going to the gym and I'm working hard on eating better. That's now the key to success since I am going to the gym 3 - 5 times a week!

 Starting Weight (October 31 , 2011): 286 lbs. Starting
BMI: 39.8
Weight Last Weigh in: (November 7, 2011) 283.5 lbs.
Weight Today (November 14, 2011): 282 lbs.
Current BMI: 39.5

 Weight Change This Week: -1.5 lbs.
Total Weight Lost: 4 pounds
Loss Streak: 2 weeks in a row
Longest Streak: 2 weeks in a row
NEXT GOAL: 260 lbs. (22 lbs. to go)

Week 1... again!

So the hardest part of this battle is to keep on going. So I am starting again, I got back up to a new high by one pound so it's time to lose it all! Going to the gym 5 times a week and starting to eat better. Here we go again! This time has to be different!


Starting Weight (October 31 , 2011): 286 lbs.
Starting BMI: 39.8
Weight Last Weigh in: (October 31, 2011) 286 lbs.
Weight Today (November 7, 2011): 283.5 lbs.
Current BMI: 39.6

Weight Change This Week: -2.5 lbs.
Total Weight Lost: 2.5 pounds
Loss Streak: 1 week in a row
Longest Streak: 1 week in a row
NEXT GOAL: 260 lbs. (23.5 lbs. to go)

Back at it again... Week 15

So I took a few months off from paying attention to my weight, and during that time I began to take Aikido classes. I gained some of the weight back, but these classes have helped me to begin losing again, surpassing where I was when I began my unintentional hiatus. I am trying to finish my dissertation and have been very busy, but these classes are helping me stay focused and eat better while getting some really good exercise. In order to keep up, I really need to do a lot more working out. I have gotten to the point where I can run for 30 minutes and now I am just trying to run fast enough to run a 5K in somewhat close to that time. I have to allow myself to take breaks when I need to, so I am just going to pick up where I left off and push my goal date back 3 months since that’s how long my break was. Even if I take a break after 15 or 20 pounds again, as long as I come back to it, I count that as a win. I am beginning again where I left off and not having to make up for anything, so I am happy!

Starting Weight (May 25, 2009): 285 lbs.
Starting BMI: 39.7
Weight Last Weigh in: (August 24, 2009) 271 lbs.
Weight Today (August 31, 2009): 269.5 lbs.
Current BMI: 37.5

Weight Change This Week: -1.5 lbs.
Total Weight Lost: 15.5 pounds
Loss Streak: 1 week in a row
Longest Streak: 6 weeks in a row
NEXT GOAL: 260 lbs. (9.5 lbs. to go)

Weeks 13 and 14

In the last 2 weeks I’ve lost a pound each week again. I’m on week 6 of the “couch to 5K” (http://www.coolrunning.com/engine/2/2_3/181.shtml) The last day of week 5 is to run 20 minutes straight and I can’t believe that I did it! I’m pretty happy losing a pound a week, as long as it keeps up. My goal is to lose 100 lbs. in 2 years, so I’m right on track. I find myself not as hungry and eating less the more I work out. I haven’t been going to the gym and need to start that back up again. Just the running has been working for me, but I know it will be even better to go to the gym on my off days at least.

Starting Weight (May 25, 2009): 285 lbs.
Starting BMI: 39.7
Weight Last Weigh in: (August 24, 2009) 272 lbs.
Weight Today (August 31, 2009): 271 lbs.
Current BMI: 37.8

Weight Change This Week: -1 lbs.
Total Weight Lost: 14 pounds
Loss Streak: 4 weeks in a row
Longest Streak: 6 weeks in a row
NEXT GOAL: 260 lbs. (11 lbs. to go)

Weeks 11 and 12

In the last 2 weeks I’ve lost a pound each. I’ve started week 5 of the “couch to 5K” (http://www.coolrunning.com/engine/2/2_3/181.shtml) Working out and being somewhat careful with what I eat has helped give me consistent losses the last couple of weeks, and it seems easy enough to keep it up. I’ll just keep plugging away at it… gym 2 – 3 times a week and running 3 times a week. If I hit a plateau, which I’m sure is coming, my plan is to ramp up that gym time to 4 times a week and doing the elliptical machine on my days off from running.

Starting Weight (May 25, 2009): 285 lbs.
Starting BMI: 39.7
Weight Last Weigh in: (August 10, 2009) 274 lbs.
Weight Today (August 17, 2009): 273 lbs.
Current BMI: 38.1

Weight Change This Week: -1 lbs.
Total Weight Lost: 12 pounds
Loss Streak: 2 weeks in a row
Longest Streak: 6 weeks in a row
NEXT GOAL: 260 lbs. (13 lbs. to go)

Week 10 Weigh In

I feel pretty good that I only gained .5 of a pound these last few weeks that I haven’t been working out. I am going to hit the gym and get through week 3 of the “couch to 5K” (http://www.coolrunning.com/engine/2/2_3/181.shtml) I’m feeling great and I feel like I am starting over again 10 lbs down from where I started. I can take on these next 15 lbs. from where I am now, instead of at the beginning. I feel like I am at a save game spot and I can just work from here now. I’m very happy with my progress and now I’m just going to work hard to hitting my next goal!

Starting Weight (May 25, 2009): 285 lbs.
Starting BMI: 39.7
Weight Last Weigh in: (July 27, 2009) 274.5 lbs.
Weight Today (August 3, 2009): 275 lbs.
Current BMI: 38.4

Weight Change This Week: +.5 lbs.
Total Weight Lost: 10 pounds
Loss Streak: 0 weeks in a row
Longest Streak: 6 weeks in a row
NEXT GOAL: 260 lbs. (15 lbs. to go)

Week 9 Weigh In: Damage Undone!

Well I undid the damage of the last couple of weeks this week. I am feeling better each day and will try week 3 of the “Couch to 5K” program (http://www.coolrunning.com/engine/2/2_3/181.shtml) probably on Wednesday or Thursday. I want to make sure I am all the way better before I do too much. I haven’t been eating nearly as much while I’ve been sick which is a great thing. Usually I overeat because I seem hungry, but I am trying hard to match what I eat to how much energy I am using. The only way to lose weight while I’m sick is to do it with what I eat since I can’t exercise.

Starting Weight (May 25, 2009): 285 lbs.
Starting BMI: 39.7
Weight Last Weigh in: (July 20, 2009) 278 lbs.
Weight Today (July 27, 2009): 274.5 lbs.
Current BMI: 38.4

Weight Change This Week: -3.5 lbs.
Total Weight Lost: 10.5 pounds
Loss Streak: 1 weeks in a row
Longest Streak: 6 weeks in a row
NEXT GOAL: 260 lbs. (14.5 lbs. to go)

Week 7 & 8 Weigh-ins

Well, the last two weeks I haven’t done very well at all. I gained a couple of pounds each week but I am hoping my next weigh-in in the next day or 2 will be good news. I have been out of town and got sick which are two things that often trigger weight gain for me. I haven’t been running and hope I can continue back on week 3 of the “Couch to 5K” plan, which is where I left off. I worked out a couple of days ago and it went well with good weight lifting and 15 minutes on the elliptical machine, which means I will hopefully not miss a beat this week. I am still getting over the flu, but I hope I will be better in a couple of days.

Starting Weight (May 25, 2009): 285 lbs.
Starting BMI: 39.7
Weight Last Weigh in: (July 13, 2009) 276 lbs.
Weight Today (July 20, 2009): 278 lbs.
Current BMI: 38.8

Weight Change This Week: +2 lbs.
Total Weight Lost: 7 pounds
Loss Streak: 0 weeks in a row
Longest Streak: 6 weeks in a row
NEXT GOAL: 260 lbs. (18 lbs. to go)

Week 6 Weigh In... 1st Goal Met!!!

I met my first goal of 10 pounds lost and I finished my second week of the “Couch to 5K” program this week! (http://www.coolrunning.com/engine/2/2_3/181.shtml). I lifted weights 2 times this week and hope to do better than that this week, but everything seems to be working well together. To lose weight over a holiday week is a great thing for me. I got some new running shoes to reward myself for finishing my first goal… the next reward will be a massage!

Starting Weight (May 25, 2009): 285 lbs.
Starting BMI: 39.7
Weight Last Weigh in: (June 29, 2009) 276 lbs.
Weight Today (July 6, 2009): 274.5 lbs.
Current BMI: 38.4

Weight Change This Week: -1.5 lbs.
Total Weight Lost: 10.5 pounds
Loss Streak: 6 weeks in a row
NEXT GOAL: 260 lbs. (14.5 lbs. to go)

Week 5 Weigh In

I didn’t really do very well on my second week of the “Couch to 5K” program I am starting… again (http://www.coolrunning.com/engine/2/2_3/181.shtml). I did do it one day in the mountains, and it was a killer and I was sore for the rest of the week. I did start it again this week however, and while it is harder than week 1, it is still quite manageable. I am starting to lift weights this week in addition to the running. I am taking protein shakes and I feel like eating better when I am doing other healthy activity. I am stoked about losing 2 pounds this week while out of town and not running much. I feel good about my progress this week and I am looking forward to having another good one!

Starting Weight (May 25, 2009): 285 lbs.
Starting BMI: 39.7
Weight Last Weigh in: (June 22, 2009) 278 lbs.
Weight Today (June 29, 2009): 276 lbs.
Current BMI: 38.5

Weight Change This Week: -2 lbs.
Total Weight Lost: 9 pounds
Goal Streak: 5 weeks in a row
NEXT GOAL: 275 lbs. (1 lbs. to go)

Week 4 Weigh In

I was actually kind of surprised that I only lost 1 pound this week. I completed the first week of the “Couch to 5K” program I am starting… again (http://www.coolrunning.com/engine/2/2_3/181.shtml). I haven’t been lifting weights yet, but I have been getting the cardio in. I’ll take a pound, as long as they keep coming off! I am going to the mountains for the week and hopefully when I get back I’ll be another pound or two down. I’m going to try really hard to do the second week of “Couch to 5K” in the mountains, but it is a few thousand feet higher than where I live, so it may be tough. I have found some additional channels of support, so I hope those help as well.

Starting Weight (May 25, 2009): 285 lbs.
Starting BMI: 39.7
Weight Last Weigh in: (June 15, 2009) 279 lbs.
Weight Today (June 22, 2009): 278 lbs.
Current BMI: 38.8

Weight Change This Week: -1 lbs.
Total Weight Lost: 7 pounds
Goal Streak: 4 weeks in a row
NEXT GOAL: 275 lbs. (3 lbs. to go)

Week 3 Weigh In

One pound lost this week… I think I was pretty dehydrated though, so I’m looking for another 2 pounds or so next week. We will see on Monday. I got blood work back from the doctor and need to make an appointment to talk about the results. It doesn’t look too good though… most stuff is in the middle, but a couple of things are kinda high. I’m pretty sure losing weight would fix it all pretty easily. I am on a good streak and have been trying harder to think about what I am eating. I will be in the mountains next week, and that should be fine for my weight loss efforts. I am also meeting with a group on Monday that is concerned with getting healthy and holding each other accountable.

Starting Weight (May 25, 2009): 285 lbs.
Starting BMI: 39.7
Weight Last Weigh in: (June 8, 2009) 280 lbs.
Weight Today (June 15, 2009): 279 lbs.
Current BMI: 38.9

Weight Change This Week: -1 lbs.
Total Weight Lost: 6 pounds
Goal Streak: 3 weeks in a row
NEXT GOAL: 275 lbs. (4 lbs. to go)

Week 2 Weigh-in

Well… after traveling, I hit a new all-time high of 285 pounds. Since then I have lost 5 of those pounds and have been doing a good job the last 2 weeks. One of those weeks I was out of town. I have been really concentrating on portion control and have been drinking protein shakes this week. I have been making some goals and want to find some ways to reward myself if I meet those goals. I am thinking of setting goals at 275, 260, 250, 235, 225, 200, 190, and 175. This way each 10 pounds and 25 pounds lost will result in some kind of reward. Has this kind of thing worked for anyone else? I am still on the road to discovering how to beat this weight thing!

Starting Weight (May 25, 2009): 285 lbs.
Starting BMI: 39.7
Weight Last Weigh in: (June 1, 2009) 282 lbs.
Weight Today (June 8, 2009): 280 lbs.
Current BMI: 39

Weight Change This Week: -2 lbs.
Total Weight Lost: 5 pounds
Goal Streak: 2 weeks in a row

NEXT GOAL: 275 lbs. (5 lbs. to go)