My Current Education On Dopamine and Why Everything is Now Annoying Me (Part 1)

 Let me start out by saying that this is my outlet.  I don't expect one person to read my blog.  I'm officially OK with this.  Why would I even make this statement?  I'm learning that the more I post/write/comment for a reaction, it's more than likely I'm doing it for the rush of attention instead of trying to improve my own life.

This is a tough pill to swallow for me.  I can even use the history of this blog as a descent into narcissism.  I go back and read my progress and, while commendable, it became about me and my abs.  The same thing happened when I started Facebook, Instagram, Snapchat, etc. (even I can admit I have no desire and feel way to old for Tik Tok).

Let's start at the beginning.  No, actually let's not.  I may get there.  Let's start at the beginning of the pandemic.  My family decided to go all in on our responsibility as citizens and do our part to help humanity.  We locked ourselves down, avoided contact, kept distance and improved things around the house.  I also was let go from a position, that, when looking back, contributed to my narcissistic and attention seeking behavior.  I'll explain later.

Back to my family's commitment to the well-being of mankind.  When the pandemic started, we wanted to do our part to flatten the curve.  We did not want to be selfish and take a hospital bed away from someone that actually needed one.  Initial estimates on the worldwide death toll was grim.  My thought was, I have a high probability of contracting the virus.  Therefore, what can I do to personally improve my health for myself, my family, and everyone around me? 

The first book I read was on sleep.  I learned different perspectives on our body's circadian rhythm and why 7-8 hours of quality sleep was important for someone like me.  The amount of repair and mental regeneration that happens with proper sleep is amazing and it's downright scary on what can happen if we consistently disrupt our sleeping patterns. One of the main factors contributing to improper sleep was the over stimulating light emitted from screens that kept our minds active way past our proper bedtime.  Essentially, we are wired to react to light and dark from sunlight.  I had to reconsider my late night video gaming and social media activity.  I now strive to be in bed no later than 11 pm and naturally wake up around 7 am.  I'm working on getting better.

When I wake up, I try and spend some time outside with natural light waking up.  There are many studies highlighting the importance of natural light and it's intensity that signals to our bodies it's time to start moving, thinking, digesting, etc.  Many of us do not receive that type of stimulation working indoors or in an office environment.  There were many working years where I wake up before sun-up, commute to an office, and leave when it's getting dark.  This was very detrimental for me.  Now, being self-employed, I make an effort to work outside on the patio everyday, get plenty of sunlight and make sure I'm waking myself up properly before the day begins.  Oh, and Vitamin D seems to be a very important factor in the severity of your COVID symptoms should you contract the virus.  Also, it is still known that UV light from the sun or artificially created can kill COVID-19.  But, getting enough sunlight is free and takes effort.  Unfortunately, the narrative has shifted to more profitable options like shots and masks, which, in my opinion help, but don't solve the problem.  Shots and masks appeal to many because it makes you feel like you are doing enough.  You can yell at someone across the street for not wearing a mask while you eat your fried food, drink your beer, and battle type-2 diabetes, all the while making yourself feel better.  This is dopamine and there's an explanation as to why you can be a horrible example of health (like me - just look at the earlier posts of the blog), but still feel good about yourself because you pretend you care. You, yes you and your type drive me batshit crazy.  I also have a spoiler - the variants are now resistant to vaccines.  If you really want to do yourself and humanity a service, get your shot, wear your mask, but don't stop there.  Much more is going to be required from you as a human being and it's not going to mesh well with your daily dopamine fix.  Stay tuned for Part 2 - Diet and Movement.

Below is my workspace on the patio.  You could argue this is a dopamine fix but I'm also in the mindset no one is looking at this picture.  Therefore, no bullshit filters, just my raw, 46 year old body I'm trying to keep young

Title Change Coming Soon

I've come full circle, ready to share progress.

I still need an outlet to convey my ideas and what I am doing to try and be more productive on a daily basis.  I'm trying to detach and unplug from many social media apps and devices that easily hijack my time and attention.  I'm coming back to the blog because I can express thought and highlight progress without a "like" button.

When the pandemic was racing through Italy in early 2020, I made a decision to start researching several ways I can improve my health and immune system.  We did not know of any solution back in early 2020, other than to flatten the curve and keep hospital beds open, so I started reading books that could  potentially improve my overall health.  At the same time, I was let go from my job and decided to start my own firm.  Running my own firm was going to take a lot of time and energy, so this was also motivation to see how much I could improve my overall health.

I will be highlighting my reading list in this blog, but there are 4 areas I'm really focusing on that have contributed to continued weight loss, energy, clarity and motivation:

1. Proper sleep
2. Adequate nutrition (for me, insulin control through a low carb diet)
3. Breathing
4. Detachment from activities that give me an instant dopamine hit vs. activities that are productive

There could be other areas of focus as well.  I believe socialization is tremendously important, but I have a hard time dealing with unfounded ideas based on our primal need to belong to a tribe.  Anyway, this will be my outlet and I will gladly post how I progress.  My goal is to provide results.  I also am not going to say my way is the best way.  What I will say is I'm walking the walk.  

Bottom line, I'm excited to be writing in this blog again.

Crossfit Hates Me

Sometimes, the easier you make things, the more you can progress.  Since my last post, I have been watching my sugar consumption (although I have indulged on birthdays and vacation....whoops).  Anyway, I want to put this out there....I have not counted calories in the past month.  I have not monitored a thing that I have put in my body.  I have enjoyed every meal, and have skipped quite a few as well.  I still fast...in fact....it is probably the single reason why I have been able to control my calories.  I have switched up my eating plan in the last month to make it even more accommodating to my lifestyle.  Before I worked on this meal plan, I did calculate that I wanted to keep my calories between 1800-2000/day.  Well, for 2 days of the week, I only eat dinner, and a normal dinner, meat veggies and carbs (and I don't really care if the carbs are starchy....what a joke).  Anyway, I've calculated on 2 days of the week, I can't exceed 600 calories during those meals, and the remaining 5 days, I can stick to 2300-2500 calories.  So, with those numbers, I don't go crazy on my fast day dinners, and I eat bigger meals on the non fast day.  I even mix in breakfast on  those days (gasp!).  Anyway, I figure my protein consumption is fine, and I am being responsible for my eating on most days.  If I slip and have a desert, I'm well aware of my lack of control, so I monitor it closely.  But, with my new position at work (it's almost been a year, hence the slowdown in the blog), I'm entertaining clients.  Plus, if you are in an office like mine, there is always good stuff lying around (although I do my best to stay away).  Anyway, the point is, I love my new meal plan, and by controlling my intake 2 days a week through fasting, I'm more relaxed with my eating the remaining 5 days.  This does not mean I eat anything I want!  Be responsible!  Oh, and I still don't drink :).

Now, remember how I separate my fat control (diet) with my muscle gain (weight training)?  As you can see from the updated photo, I am putting on some good muscle.  I also am thrilled with my numbers at the gym on the big 3 (bench, dead lift and squats).  Today, 315lbs on bench, the past few days has yielded reps of 395 lbs on squat and 375 lbs on dead lift.  This is on an empty stomach.  I made the mistake a few weeks ago of drinking a protein shake prior to my workout (don't ask me why), and I had a horrible time...I felt bloated and weak, go figure.  I'm still not doing cardio, so, the diet has been working just fine.  I do enjoy a protein shake after my workouts and I have been mixing in a tbsp of creatine.  I wouldn't say this is the sole reason for my gain, it's really just improving my numbers everyday at the gym.  I still keep track on my clipboard.

So, where am I at right now in my journey?  I'm 38 years old and the strongest I have ever been in my life.  I haven't been on the scale in 3 months...to hell with the scale.  I have found a meal plan that is not a scam (I'm living proof, and no, it's not that I have a special body type and it's only right for me, it's science), and I still workout 3 days a week....oh, and I still hate cardio.

A Few Quick Notes...Down With Sugar

As we get closer to summer I would like to share a few things. #1....I'm getting stronger still, which is always a good thing.  I'm up to 345 lbs on my deadlift (4x) after starting at 135 lbs. last May.  #2...sugars kill me, and if I stay away from them, I'm fine.  When I indulge, it leads to other bad decisions...that's the way I am.  At some point, I'm going to have to make a long term decision on what I will and will not stick to from a diet standpoint.  I eliminated alcohol a few years ago, and my success skyrocketed.  I've been hovering around the 189-193 lb range and have had muscle gain, but I'm ready to really dig deep and see what I am capable of achieving.  I plan on checking back in at the end of July to give you some updated photos.  I think you'll notice muscle gain for sure, but I'm still struggling with a cleaner diet.  I embraced the idea of "anything goes", and I think it's a great concept.  The problem is, anything should not be in my vocabulary if I want to continue to have long term success.  Alcohol I don't miss.  Hopefully, my next post will state that I don't miss sugars.  I'll keep you posted.....but remember, this journey started when I validated my insulin issues at the doctor.  Sometimes, starting a new job, working hard and progressing your career causes you to lose focus. Why would I continue to put things in my body that are causing it harm long term, just for a few seconds of instant gratification?  I'm not saying I'm never going to enjoy foods, it's going to be difficult for me to stay on track if I allow certain foods to remain in my life.  It starts now, alcohol has been gone....sugar, you're next....I have to remember what led me here in the first place.

Holiday Abs and the Summer Slim Down

You may have noticed I haven't been blogging lately.  I have been having a hard time finding time when my new position started in September.  But, I feel this blog is important to get my success/failures out there so others can see and possibly relate to what I am going through.

Let's rewind to July 2012, 9 months after starting my journey.  I bottomed out at 178....starting at 238.8.  I say bottomed out because I have gained some weight, but I am unsure what is muscle/fat.  I have gained some fat back for sure, and I'll get to that in a moment.  In July, we took a week long vacation to California.  I was feeling good, but I really didn't pay attention to my quality of foods.  I ate anything I wanted, just less frequently.  But I was eating foods that were not whole, nutrient dense, or high in quality.  It was bad carbs....fried....sugar....etc.  I started to forget what got me here.  It was ok to indulge in the bad stuff, just understand the calories you are putting in your body.  When I returned, I never really got back on full track.  The Holidays hit, and both Thanksgiving and Christmas were times in which I never really monitored the quality of foods I was putting in my body.

Two things happened during this time period.  #1....I become stronger.....I mean, my weight lifting numbers were skyrocketing....it's like the over eating really gave me a boost of energy I was lacking when I was at 178.  #2....I gained fat....I'm currently at 193.....but I'm estimating 5 pounds is muscle since starting back in the gym in May.  That leaves me with about 10 lbs. extra gained from July.  That seems reasonable, the top of my body is still pretty shredded, but my waist area still has my "Holiday abs".

Now, if you know me, I have been analyzing how I can maintain my success and not fall back into old habits for an extended period of time.  I isolated the one thing that was keeping me successful that I was not doing, and that was calorie counting.  You know what I found?  Calories counting is a pain in my ass.  I hate having to log my meals every day, it's like, if I wasn't inputting my meals for the day, I had no guide and would eat whatever I felt because I could make it up the next few days when I did start counting.  Only, I haven't really consistently logged meals since July.  So, now I have concluded that I hate calorie counting, and I have gained back some fat, but also gained muscle and strength in the process?

Here am today, with an even simpler plan that you can monitor with me.  I will get to 168 pounds.  Remember, with my height and average lean muscle mass for at 37 year old male calculations, that weight should put me in a good body fat %.  I'm currently at 193.  I still love fasting.  Non-workout days....I'm going to stick to try and max 1800 calories a day.  Two of those days, I will be mixing in a 24 hour fast and try to shoot for 1400 calorie days.  Workout days, I my go as high as 2800 calories.  I'm still skipping breakfast and giving around 16 hours between meals.  Here's the catch, I hate counting calories, but I also have a ballpark feel now about how many calories are in each of my meals. If I go out to eat, I will have a pretty good estimation about what plate I will be eating and the calories involved.  Also, I keep telling myself that if I monitor the bad stuff, I can mix it back into my diet for balance.  I can, but I have to be ready for a battle.  To many times of having a sweet here or there, or a deep fried meal leads to more indulgence, and I find myself gaining weight.  It's tough for me to stop when I go down that road, that's just how I am wired.  If I am going to detach from calorie counting entirely, then I will need to stick to the quality foods....whole, nutrient dense....no fried....no sugar (for the most part).  1-2 quality meals/day should get me to my goal.  If I anticipate a bad meal coming (and I am going to limit them), then I will break out the calorie counter. It's going to be that easy.  Also, I will listen to my body....if I am feeling depleted (I was feeling this way at 178), then I will feed my body with quality stuff.  I am going to, as Brad Pilon coined, "detach and relax".  Again, I am still gaining muscle, and that's a good thing, and I have to find that balance of feeding my body, but not over feeding it.  No supplements either, and lifting on a empty stomach...it's great.  I imagine if I stick to the quality foods, continue to lift heavy, and stop sweating the small stuff....I'll be ready to go by summer....I'll keep you posted.  Who's going to join me on this summer slim down?

Anything Goes....

If you have been following along, you have seen me progress from being a "healthy, clean" food, macro counting enthusiast to a laid back, watch your calories type of individual.

What is encouraging is that I am still putting on solid muscle and losing fat.  What's even more encouraging is that I have been eating whatever I want to, just in less quantities.  Here is the bottom line:  Until my abs start going away, my diet is going to be varied with nutrient dense foods, and junk.  It will be balanced.  If I had to chart it, I would bet five days out of the week, I am eating a majority foods that are lower calorie and dense with the nutrients.  The other two days, higher calories with lower nutrients.  The point is, I'm not too worried about it.  I'm trying to average 2,000-2,100 calories/day.  The rest just sort of falls into place.

That brings me to my main point....I recommend if you want to get technical and follow a diet, subscribe to John Barban's Anything Goes Diet.  It's full of great information like: eat whatever you want, just eat less........don't mind if I do.

I'm still here....

I apologize for not posting an update for a while.  Things have been very interesting in my work life, and I hope to have things back on track soon.

Weight training has been going wonderfully for me.  I continue to hit personal bests in squats and dead lifts. Yes, I am one of those who carries a clipboard around the gym and records my numbers.  I can't understand why you wouldn't....it seems like I'm just spinning my wheels if I don't document my progress.

I'm beginning to really notice a difference in my shoulders and across my chest.  I put on a suit the other day and needed size 32 pants (down from 38).  I also and wearing medium to large t-shirts...down from XL and XXL.

The other day, a kid came up to me, around my son's age, at the pool, and said I was really athletic and that his dad couldn't do flips off the diving board like I was doing (although with bad form).  I want to let you know, if you are 37 like me and can't do flips with your kid off the diving board because of your physical condition, you're missing out.  I would take that as a slap in the face to switch up your lifestyle.

We were in Wimberley, TX last week at a place named Blue Hole....essentially it's a creek in the Hill Country for recreational swimming.  It also has a few rope swings to swing out over the water.  One particular swing has a ring to hold on to (see picture below), and if you choose, you can get a running leap from a platform and catch the ring mid-air for a great swing.  Let's just say, it took me half a day to get the timing down.  Once I had the timing, I was catching the ring with the high school boys.  Not many were physically able to do this, but it was the most physical fun I had in a long time.  Why am I telling you this?  Because I was probably one of the few 37 year old dads who could conquer the ring.  The best moment came when I swung out over the water, did a back flip off of the ring.  When I looked up, I could see my eight year old son smiling and clapping for me.

Each day, I am getting stronger and leaner.  I don't exercise 6 days a week, and I don't eat 6 clean meals a day. I watch my calories and bust my butt to make it matter in the gym.  You know what?  I'm in my late 30's, and I'm getting in great shape.  One year ago, I was fat, depressed, and confused.  Today, I am happy, confident, and excited what the next day holds.  I'm tired of excuses....I'm tired of seeing other dads sit on the sidelines while their kids play.  I was that way, and thank myself each day for getting control of myself.  I accepted responsibility.  No weight loss or fitness program provided me with the magic bullet.  Yet, I figured it out...YOU DON"T HAVE TO BE DEPENDENT ON ANY ONE PROGRAM OR PLAN....FIGURE IT OUT FOR YOURSELF.....IT'S MORE SUSTAINABLE THAT WAY.  Yes, I am bragging...you know why?  Because I'm tired of whiny excuses I'm hearing from people.  I'm tired of absolute statements of "this works, but not that"....shut up and find out what works for you.  Oh, and do not drop another dime on some fitness scheme designed to drain your wallet.  There are plenty of free calorie counters out there.  It's that easy.  I'll see you at the pool....will you be doing flips with me and the kids....or will you be sitting on the sidelines?

    

In Defense of Calories

Great article I read that really gets down to the psychology and resentment that can surround calorie counting.  If you haven't been following, I have been shifting my core philosophy towards not exceeding my maintenance calories on a weekly basis.

See link below:

In Defense of Calories

Finding The Right Balance

I thought I would update the blog today because I'm trying to take my mind off that horrible news coming out of Colorado.

Lately, I have been feeling very hungry.  Yesterday, I put away a large amount of food, so much that I didn't really feel like tracking it.  The other night, I consumed 2800 calories, then the next, a little over 2,100.  At the same time, I continue to get stronger.  Most of the calories I have been consuming have been fruits, veggies, and lean meats.  Last night, that wasn't the case, it was Dominoes pizza and wings.  I notice the difference today.  I  feel a little more sluggish, not on the top of my game, and it goes back to my point that there are certain foods your body thrives on.  The key is finding the right balance between those foods that make you feel good, and the kind that you know you couldn't eat on a regular basis, but you enjoy for the taste.  You can have both, finding that balance is the key.  For the most part, my success has come from enjoying that balance and listening to my body.  Getting my fruits, veggies and lean meats in, but topping the day off with an ice cream sundae.  My performance at the gym doesn't suffer, I feel great, and I am still treating myself to things I love...that's balance.  I don't become bent out of shape anymore because I didn't stick to a completely "clean" diet.  The old me would have that mentality, and you see how well that worked for me.

Anyway, I am upping my calories to around 2,400 on gym days (because those are the days I really feel the most hunger pains) and keeping them around 1800 on non-workout days.  My latest calculation for my goal weight at 168 had my caloric need at 2,100 daily if I did very little exercise.  I figure with this conservative estimate, I'll continue to be under my maintenance for the week and shed this last bit of belly fat.

On another note, I continue to implement intermittent fasting into my day.  I don't know if I could have been successful at this point without it.  I still eat breakfast, I just don't BREAK the FAST until 11 am or 12 pm.  If you are finding it very difficult to control your cravings and are ravenous for every little small meal 5-6 times a day....try breaking it into 1 or 2 big meals.  I don't have any scientific evidence, others have done the leg work in this department.  But, my cravings are controlled, and I feel satisfied.  I also still workout in the mornings in a fasted state, and my muscles are still growing.  I've also average out my protein macros over the last month while I have become stronger.  130-150 grams on average, well below 1 to 2 times my body weight.  You don't need as much protein as you think and chances are, you are getting enough in your weekly diet.  This brings me to my CONCLUSION: Watch your calories, try and stick to the foods that make you feel good, but balance in some garbage to make you feel complete.  I assume none of us are looking to get on a stage to flex anytime in the near future, so let's make this journey fun.  Slow and steady will win the race, and may provide a sustainable lifestyle for continued weight control.

Burning Fat/Building Muscle Update

So, 7 weeks ago, I put away the P90x DVD's and never looked back.  I wanted to confirm a few suspicions.  My goal is to shred fat and gain muscle.  Other people have different goals, so what I post may not coincide with what you are trying to accomplish.  Anyway, I felt I didn't have to kill myself 6 days a week with intense workouts to shred fat.  I also felt I was spending way too much time with several different resistance exercises that targeted the same muscle group (i.e.  P90x had me holding the dumbells at several different angles to work my biceps).  Again, I wanted to cut through the BS and get to the bottom line....how can I shred fat and build muscle in a way that is sustainable, understandable and plain simple.  I have been shedding about a pound of fat a week and continue to get stronger.  Here's how I am doing it:

• Eating under my caloric maintenance level (the level at which I can maintain without gaining or losing a pound of fat) which I calculated to be 2,400 calories a day.  This assumes that I am doing very light exercise and I am at my target weight of 168.  I am currently around 180, so I will reassess again at 168.
• The caloric deficit at the start of the 7 weeks was significant.  I would max at 1,800 calories for 5 days and around 1,400 the other two.  I was able to successfully do this by incorporating intermittent fasting into my plan.
• About 5 weeks in, I started to crash as my body fat was continually decreasing (my energy "reserve" was melting away).  I decided to up my calories on workout days (2100-2300), try and shoot for 1,400 calories on two non workout days, and stick to 1,800-2,000 calories on the weekend.  At first, I was shooting for my BMR (which is the amount of calories my body would burn if I was in a coma) and slightly under that.  This was great in shedding more fat, BUT, it is not sustainable.  I recommend only a few weeks of this if you can handle it.  GET TO KNOW YOUR BODY HERE!  I found there is a difference between feeling hungry out of habit and actually having your body crash on you.  
•  I'm really not giving a darn about my macros.  What I am giving a darn about is my fruit and veggie intake.  When I don't eat my daily 4-5 servings of fruits and veggies, I notice it in my performance at the gym.  That actually goes for any nutrient dense food I put in my body.  If I have a burger with fries, I don't freak out because I ate "bad" food, I enjoy it because I know I am still in a caloric deficit.  But, I also know performance at the gym may suffer because I am not getting the most out of my food.
• Again, no pre or post workout supplements, or any supplements for that matter.  I will mix in some Whey Protein Isolate into a fruit or chocolate smoothie that I make, but that usually happens 12-13 hours after my workout.  In fact, my pre and post workout drinks have been coffee and water.
• I only workout at the gym three days a week.  I also only do three different exercises, 5 sets, reverse pyramid style to build strength.  It's working fine for me, but I also believe there is not end all way to train with weights.  Just try and do one more rep than the last time, or add an extra 5 lbs. to the next set, and I don't see why you can't build muscle.  
• No cardio (except 5 minutes on the stationary bike to warm up) and no ab work (I workout my abs with my push ups and squats).

So far, it's been more simple than I could ever imagine.  The only "rules" I am following right now is less calories weekly than my maintenance target, fruits and veggies daily, and lifting more than I did the previous week.  This is not to say that there is not some discipline involved, but for crying out loud, once I stopped worrying about this food and that food, or optimal times to feed my body, or optimal conditions to burn fat, or optimal heart rate zone, or cold vs. hot, etc., this fitness thing became much easier, more enjoyable, and I believe, more sustainable.

Updated Pics

It's kind of hard to see, but I have been averaging a pound a week since the last photos on April 17th. The top pic is the before....about 11 lbs ago.   I will add some commentary tomorrow about my current program.

  

Front.....

Side view....sort of...

In the top pic...I was embarrassed to show my fat roll, which was there.  It's slowly but surely melting away.

I turn to others for inspiration as well.....

One of the many things that have helped me so far is following other people's successful weight loss journeys.  I read many blogs, one of them being the Adonis Index Blog.  They had a great story about Todd Burgette ( http://www.adonisindex.com/save-time-with-dieting/) and his struggles mirrored what I was going through prior to this journey.  He also summed up his approach in such a way that I had to share.  Sometimes, I can ramble on this blog, and my points may not be as clear as I would like them to be.  I think Todd did a good job of summarizing the keys to his success, and follows closely to what I am doing.

Take home message from Todd ( I have added my comments in yellow):

1. Diet Tips

• Be proactive, think in advance, plan, save calories, so you can enjoy social eating events over the weekends
• If you are struggling with a eating disorder, take it slowly, small steps moving forward every day/week/month
• Figure out when it’s easier for you to fast
• Don’t eat too often, taking breaks will give you more control
• Try avoiding snacking
• Eating breakfast will most likely make you overeat, try to put the first meal off as late as you can (I skip breakfast and have larger lunches and dinners - it's all personal preference)
• If you are a boredom eater, you need to plan to be social
• If you eat less, you will save time

2. Training Tips

• Have a well-structured workout plan
• Have a workout plan written months ahead
• Keep a workout log/diary that will help you track your progress

3. Mindset Shifts

• You’ve got to identify the key drivers of your success and work on them
• It’s all in your head, your body can do it, but you have to believe it’s possible
• Clear your mind before your workout
• Work on your key habits and issues every day
• Find someone who has done what you want, seeing it will give you the confidence to do it
• Reward yourself with vacation and clothes (not my ideal rewards, but you get the picture)
• Be covert, you don’t have to tell anyone what you are doing (again, I have a blog, which goes against this point, but the idea is a fitness journey should seen, not heard, although I believe it must be heard if you are trying to inspire)

Thank you Todd, I couldn't have said it better myself!

This is where the fun really begins......

Today I stepped on the scale.....185 lbs.  Back in 2001, when I was doing the Body for Life program, I was able to get down to this weight, which was the lightest I had been since high school (I started at 246 in February 2000, so it was a nice accomplishment).  I was working out like crazy....spending at least 45 minutes on the treadmill 3 times a week, swimming and weight training on the other days.  I also felt hungry....all of the time.  I would gorge on the weekends, starve on weekdays.    I was able to sustain this for a few more weeks, then, the weight started to come back on.  By summer of 2005, I was back in the 238 lb range and hovered around that number for years, losing some, and gaining it back.

Fast forward to this morning, I feel like a completely different person, and much more in control of my fitness goals.  What's different?  I started fasting, which has been a tremendous help.  I'm able to stick to around 1800-1900 calories a day, and bump the number up to 2100 on the weekends.  If you take those calories and break them down into one or two meals, you can eat big and still feel like you are not depriving yourself.  I am not going to go into detail again on why I am convinced fasting does some really good things for your body, but, it is a great way to control calories.  In fact, on days where I am only eating one meal (which is 2 times a week on my non-gym days), the most calories I have been able to consume have not exceeded 1,400 calories, 400-500 calories below my target caloric range to be at a deficit!  The fasting takes some time to get used to, especially if you were like me and thought you had to eat 5-6 meals a day to burn fat.

My workouts are also an absolute pleasure. 30 - 45 minutes in the gym, max.  No cardio, 3 different exercises, then I'm out.  I love it (minus the loud grunting bro who seems to be on the same lifting schedule as me).

Bottom line, I stopped sweating the small stuff.  I have enjoyed brownies, cake, ice cream...you name it.  Oh yeah, check out my sandwich from last Saturday night.....

 
This is the Pig's Delight Sandwich served at this awesome joint called Hoggs-N-Chicks.  Fried pork loin, shaved ham, fried egg, bacon, hatch chili sauce and chipotle mayo.  I would have felt guilty about eating something like this.....not anymore.  I just don't eat them every night.  The fasting and flexible meal plan are going to be the key for my long term success.  I can't wait to to take this on this remaining body fat...I'm getting close...not quite there yet.  I mix in weight training to build muscle.  I am getting stronger by the week.  I have found this awesome recovery drink post workout....it's called coffee.  Updated pics will be coming in about three weeks.

How Many Calories?

This was always a confusing question for me.  I thought that if I didn't eat enough, I would lose muscle.  Bulk and cut, or something like that.  Anyway, John Barban and Brad Pilon did a study about caloric intake, and it has been a tremendous help in setting me straight (How Many Calories? is the name of the study, and it's floating around out there for free in cyberspace).

Essentially, it is our height and Lean Body Mass that determines our overall caloric intake.  Start by using averages....according to the study....assume a male is 5'10 and 5'6 for females.  The median LBM is 148 (for most men who workout) and female is around 104 pounds.  For men, add or subtract 7 pounds per inch to the LBM depending on height.  For example, if you are 5'9....subtract 7 pounds from 148.  For females, use the rule of 3's instead of 7's.  Now, the Katch-Mcardle formula looks like this:

370 + (21.6 * LBM (kg) = BMR (or RMR, I see them used interchangeably).  Convert the LBM in lbs. to kilograms using any website (this is important, DO NOT USE LBS).   Then, solve to get your recommended caloric intake.  Now, I used an LBM of 148 as a starting point and my daily caloric requirement came out to around 1800 calories, about 1,000 less than I had been consuming on some days.  This explains why my weight loss started to plateau....I was so fat in the beginning, that consuming 2,800 calories  was doing me good for the first few months (Jesus, I was eating a lot).  To get to a healthier weight, I had to cut back even more.  Now, before, I had recommended that you go to a website to do this calculation.  I now recommend that you stick to this method instead of going to a website to do the Katch-Mcardle because most will ask for your body fat %.  Also, forget the activity factor.  A couple of things....you need to do a boat load of exercising and gain a boatload of muscle just to put yourself in a nice caloric defecit.  Forget what your heart rate monitor is telling you or your treadmill at the gym.  Also, think about this.  Why would you factor back in the exercise and add more calories?  Aren't you trying to burn those with exercise?  I know, ground breaking, but I have really ramped up my progress again by shooting for the BMR.  Don't try and shrug this off and tell me that you are burning enough calories with your exercise program.  You are not.  Seriously, ask yourself, are you really making progress with your countless hours at the gym?  You spend a lot of time moving on the stair stepper, why are you not happy?  I am still losing weight, and I have actually averaged more than 1800 calories, probably 1,900 -2,100....which is fine....my initial calculation was only an estimate.   Find that range in which you are losing weight, and stick to it.  Exercise is an added bonus to improve your health, but not to be used as a means to control calories.  Also, trust the formula.  In the beginning, I would have said you are crazy to suggest that I only need around 1800-2000 calories a day.  I was wrong, about many things, but I'm learning....slowly.  I am not miserable, hungry or tired, I am feeling great at the gym and am not killing myself with cardio.

On a side note, I had a "consultation" with a trainer at LA Fitness the other day.  Essentially, they want you to pay a lot of money to spin your wheels.  The trainer asked what my goals were.  I replied " to get a waist of 31 inches, and shoulder width of 50 inches.  I am shooting to and 5-7 lbs. in LBM over the next 90-120 days.  I plan on consuming 1,900 - 2100 calories of whatever the hell I want to eat.  I will mix in my fruits, veggies and lean meats.  I will not take supplements, will not do pre and post workout drinks.  I will do heavy resistance training 3 days a week ( I also outlined my training program).  I have lost 52 pounds and am shooting to burn through another 10-15lbs of fat.  I only eat one to two meals a day. What can you do for me?"  His eyes became big and he shook my hand, thanking me for the info and he looks forward to my progress.  End of story.

Day 180

Well, this is my last Day of the P90x program.  My goal weight after 2 rounds was 185, and I tipped the scale at 187 this morning.  Not bad.  In the beginning, I thought 185 would put me at around 8% body fat.  I was not even close.  The calipers were really no help in trying to gain an accurate assessment, so I decided to start basing my progress on proportions, rather than weight and caliper measurements.  Right now, I'm probably around 19% body fat.  In good lighting, you can see my second row of abs....I still have fat to lose.      My goals for the next 90 days will be more proportion based.  Right now, measuring from the belly button, my waist is 37 inches, I'm targeting 31.  My shoulder width is 47 inches, I'm targeting a little over 50 inches.  I think this is the optimal proportion given my height (thank you John Barban and the Adonis Index).  I believe reaching these proportions will allow everything else to fall into place, and I will be about as healthy has I've ever been.  If I am forced to use a target weight, I would say 168 lbs., but the scale really isn't going to be determining my success.  As I mentioned in previous posts, my exercise will be three days in the gym, period.  Heavy, compound lifting to build muscle.....shooting for 45 minutes max per workout.  Also, target caloric range will be 1800-2000 with a 24 hour fast 2 days a week.  I don't know where the thought started (and I was one of the believers) that you have to eat a crap load of calories to build muscle.  The caloric range I am in right now is probably the lowest I have ever been in my entire life, and I am not miserable.  I eat what I want, knowing that it just boils down to burning more calories than you put in. I also understand that it is possible to build muscle and burn fat, don't let anyone ever talk you in to the bulk and cut approach ( I aim to prove this in my next 90 days).  Once I pushed myself past the mindset that I didn't have to restrict my diet, I was able to cut the calories even more.  Case in point:  Today is my son Cade's First Communion...I will be eating fajitas and tamales.  I will not feel guilty.  I will even have a piece of cake.  No problem.  I will also realize the high fat foods and extra sugar will not leave me feeling full and craving more.  Well, I'm prepared for this, and will control my portions, knowing I can still have the foods I love, just less of them.  I have been using this approach the last three weeks, and truly believe I am on the path to long term success.  I still eat my fruits, veggies, lean meats etc., but I don't deprive myself of tasty foods.  My insulin is fine.....that outlook helped me in the beginning in starting this weight loss journey.  In fact, I don't think I would be in this position now if I really didn't get the hell scared out of me at the doctor and start monitoring my food.  I don't believe in good and bad carbs anymore.  There are foods that are nutrient dense and dense in calories.  Some will help fuel your workouts, and some foods will be high in calories and make you crave more, well beyond your caloric requirements.  One more thing....I cannot stress enough this point....P90X WAS NOT THE REASON I LOST WEIGHT.......DO NOT FALL VICTIM TO A WORKOUT STRATEGY BECAUSE IT SAYS IT WILL GIVE YOU THE DESIRED WEIGHT LOSS RESULTS....IT IS THE DIET.........PERIOD.....DON'T SWEAT THE TYPE OF FOOD EITHER.....LESS CALORIES CONSUMED THAN BURNED IS THE BEST FAT BURNING TOOL!!!!  I do take cash and checks if you feel like blindly sending your money to the next fitness fad.

It Wasn't the Workout........

I am on my last week of round 2 of the P90x program, I am very pleased with where I am physically.  But, there is still more to go, and I wanted to share somethings that may or may not change the way your are approaching your fitness goals:

• I can honestly say that the P90x workout was not the result of my weight loss, it was my diet.  P90x helped me gain some lean muscle and improve my overall cardiovascular health.  I will never again let anyone sell me on the fact that one workout plan is more effective for weight loss than the other

• Once I broke away from the P90x nutrition guide and started putting together my own plan, my weight goals were easier to maintain.  I was not obsessed with getting every portion of veggies, fruits, meat, etc. absolutely correct.  It was liberating to formulate my own plan

• I started this journey caring about macros, I don't care about macros anymore

• I have better relationship with food because I am not following a strict diet.  I eat what I want, knowing that certain foods will make me more hungry as opposed to making me full (think refined carbohydrates full of fat, salt and/or sugar)

•  It is all about your caloric intake - there is no magical health food

• Health shakes made me hungry and were a disaster as a meal replacement

•  I stopped my pre and post workout supplementation

• I started incorporating intermittent fasting into my nutrition plan

• I workout at 5 am in a fasted state and don't have my post workout meal until 12 pm -no supplementation at all

• I stayed away from alcohol

• My wife and kids were fully on board with what I was doing, and that's all I needed.  I never let my fitness goals interfere with my social and family life

• Brad Pilon, Martin Berkhan and John Barban changed the way I viewed fitness, using logic as opposed to promoting bogus fitness claims followed by recommendations for supplements

• Over the next 90-120 days, I will focus on resistance training to build lean muscle mass, and diet to shed more fat.  At no point will I use exercise as a tool to lose the additional weight

• Over the next 90 -120 days, it will come down to lifting hard and eating less.  I will not care about macros, meal timing, supplements, etc.

I hope this blog, up until this point, has provided some useful information.  I am no expert, I was just a fat guy who shed some serious weight.  Now, I am looking to take my body to the next level by keeping it as simple as possible.  I am still learning, so my perspective on things may continue to change. Right now, I can comfortably say, weight loss for me was more about the calories and less about the P90x workout program.

Mythbusters

Starting May 14th, I will be starting a new chapter in my fitness journey.  I will be shooting for a fitness level that I probably haven't experienced since I was wrestling in high school.  At the same time, I will have more muscle than I have had in my entire life.  On top of this, I will be turning 37 years old, and will hopefully be able to say, at that point, that I am in the best shape of my life.

I have read the blogs, watched the youtube videos and read the magazines where I am cautioned about the last 20 lbs. or so in achieving my fitness goal.  My goal right now is getting into single digit body fat while adding to my lean body mass (at minimum, 4-5 lbs over 3 months).  My target weight is going to be 168 lbs.  Much of the information I have read told me that this is going to be a miserable experience.  I will need to do cardio while depriving myself of carbs.  I will need to eat large amounts of protein and be so anal about everything I put in my body that I will not be able to have a sociable meal with anyone.  A few months ago, I would have believed this.  Now, I have stumbled upon some theories that may debunk many of the myths we believe are required to meet our fitness goals (thank you Brad Pilon and Martin Berkhan).  At this point, I am taking another person's word and research at face value, and applying it to my fitness routine.  The research has been so straightforward and honest (and makes complete sense), that I feel I would be doing myself a disservice if I didn't give this approach an honest evaluation.  Will I be successful?  Time will tell, but my body is at a point where I can really document my progress with some concrete goals over the next 3 months.  The last 20 lbs. to your fitness goal is usually the most difficult, so why not implement this new school of thought at the most critical point in my fitness journey?  Here is my new approach:

• Two to three meals a day, with a 16 hour fast in between my meals.  Typically, I will shoot for meals at 12 pm, 4pm, and 7 pm.  Also, I could choose another schedule where I eat breakfast, lunch and dinner, and choose 2 days a week to do a 24 hour fast.  That would mean if I ate at 7pm on Friday, I would not eat again until 7 pm on Saturday.  When I eat after the fast, I would just eat a normal meal (not loading up on calories with a gorge meal) and continue regular eating until the next break.  This is called intermittent fasting, and I have been fascinated by the actual benefits that may be achieved by giving your body an extended break from eating.  I have been doing this the past few weeks and have felt less stress in my choices of food, knowing I have a nice caloric buffer in my next few meals, but not having the desire to go into an absolute binge because I am starving.  I eat like I normally would, being conscious about my food choices (shooting for 4-5 servings fruits and vegetables, lean meats, etc.), but have automatically built in a caloric buffer through the fasting process.  I don't have to be anal about eating 5-6 meals a day because I honestly believe my metabolism won't slow down and I will go into starvation mode by taking a break from eating.  Also, I was getting absolutely sick and tired of having to obsess over when I was eating my next meal, and making sure it was within the 2-3 hour window.  Fasting allows me flexibility and freedom throughout the day.

• I am going to ignore my macros.  That's right, you read it, I was Mr. IIFYM (if it fits your macros).  Honestly, much of my readings lately have been centered around common sense.  If you burn more calories than you put in, you will lose weight.  I'm starting to believe that protein is not the super nutrient it is promoted to be, so I am not going to worry about getting 1.5 X my body weight in grams of protein to build my muscle.  I will be eliminating my pre and post workout drinks as well.  Again, only time will tell how this works, but my goal is to prove that you can shed fat and build muscle without making it difficult, and cutting through much of the BS that the food and supplement industry want you to believe about staying fit and remaining healthy.  Hell, I may go 75% carbs on my my meal plan while I'm cutting, so I will still be keeping track of my meals in www.fatsecret.com just to prove my point.  In fact, I'm kicking all supplements to the curb....I will be sticking to foods you can get at the grocery store.  No more shakes, recovery drinks (I still have some to finish, but I am not re-ordering), anything that these companies promote as essential for fitness and weight loss.  Grocery store foods will be my supplementation. 

• Here is another shocker, I will be exercising on an empty stomach.  Holy God!  AM I CRAZY???  My muscles need protein, recovery foods, drinks, etc...right?  Really, companies promoting that philosophy right now, including Beachbody, can shove it.  I'm on a mission to find out for myself what really works, and no marketing noise is going to interfere with my process.  Also, I will be working out during my fast, so really the only thing I can have post workout is black coffee and water.  But wait, doesn't coffee stunt muscle growth?  I don't know, and I don't care....we'll see my results in a few months, so stunt this bro.

• I will be doing resistance training 3X a week...that's it....no cardio.....WTF????  You see, I am learning more about my body, and it seems more sensible to me to eat less calories as opposed to eating more and trying to run or jump around to burn off the fat.  In fact, I am learning that my body may be more efficient at burning fat through an extended break from eating than an extra hour moving and jumping around.  I don't know, but it may be as simple as less calories = efficient fat burning as opposed to more calories and  intense cardio workouts.  I mean, let's be honest, how many times have we tried to run miles upon miles only to see little to no progress in successfully losing fat?  I am not saying cardio is bad, I am just trying to find the best, most efficient way to burn fat in the least amount of time.  Resistance training 3X a week seems to be enough time to get the job done in building muscle.  Also, I will not be doing several exercises for each muscle group.  It will be short and sweet.  Maybe 3-4 exercises for a max of 45 mins in the gym.  I will be going early, 5:30 am, so I can get in and get my work done.  I will be focused and intense, with little interruption from the resident, skull cap wearing, bro-science promoting, in your face "gym guy".  They like to show up (and off) at peak times in the gym.

The bottom line, there is a lot of misinformation out there about health and fitness.  I started this blog to show others just how far I had let myself go, and what I was doing to remedy the situation.  This blog is now evolving into my journey against many of the myths out there that can make health and fitness so miserable.  I am trying to accomplish my fitness goals by keeping it simple. Please do not mistake my approach as trying to find a shortcut.  My meals will continue to be sensible and and I will  put everything I have into my workouts.  I am just trying to cut through much of the noise to get to a solution that can work for me and be sustainable into the future.  I also believe the easier I can make this for myself, the more others will want to follow in my footsteps.    

Making An Honest Self Assessment

As I near the completion of my second full round of P90X, I am impressed with my weight loss and the fat that is being burned from my body.  With that being said, I started becoming concerned with my estimates in terms of body fat % and what my target weight should be for a lean, 8% ripped look.  I am using calipers and measuring 3 spots on my body - chest, abdomen, and thigh.  My current calculations have me at around 12% body fat with a lean body mass (no fat at all) at around 167 lbs.  I am only 5 pounds away from my goal of 185 (and supposed 8% body fat based on my initial calculations), yet I really have not been fully satisfied with my abdominal area.  I have a weak 4 pack, meaning in proper lighting, I have a defined 4 pack (if you notice my last photo shoot....I took the updates in the kitchen because the lighting was better for muscle definition).  I was hoping at this point, a six pack would be coming through, regardless of my lighting.

The more research I did, the more I found out how inaccurate the calipers can be....as much as 5% off!  Therefore, to be honest with myself, I added 4-5% bf to my estimates, putting me back at around 16-17% body fat.  This seems more logical for my definition at this point....and my revised target weight is now around 168 lbs....meaning I still have 22 lbs. to shed.   Now, this can explain the fact that I am really not feeling the effects yet of the lower body fat %, and my meal plan to this point has been easy to follow.  So, with my second round of P90X coming to and end and me having to shed another 20lbs or so....what is my strategy going to be?  More cardio?  Increasing the amount of time I workout?  As I mentioned in my previous post, I have been looking outside of the box for ways in which I can successfully add muscle and shed fat while ignoring many of the diet and exercise myths that are floating out there today.  In fact, my approach may go against some of my earlier posts and philosophy on a successful nutrition plan.  In all honesty, the more people I talk to, the more I realize this has to be kept simple for long term success.  Additionally, there is a lot BS floated out there by supplement and food companies telling you exactly why certain foods are good, and which supplements will help you be successful in your fitness journey.  I am going to try and put many of those theories to rest on my last push to lose 20 lbs and get into single bf%.  I will also be looking to gain 4-5 lbs. of muscle during the next 3-4 months.  Stay tuned for my plan.......