Monday, December 11, 2017

Forgetting the Past and Starting Over!


Up at 3:00am

Coffee and vitamins. Pre workout fuel 

I am currently doing this workout routine: THT 

I am starting small again because I have been on a very long hiatus. I am also modifying the workouts based on my time and equipment.

Warm up:

Elliptical - 5 min

Squats: (body weight for warm up - 10x)

95lbs: 12/8

I noticed that my left inner thigh was close to pulling so I quit at 8 reps.

Decline Dumbbell Bench Press:

30lbs - 12
40lbs - 12

Weighted Reverse Crunches:

3lb ankle weights:


Incline Dumbbell Curls:

30lbs: 8/8
Wow, I've lost a lot of strength!

Calf raises:

95lbs: 12/12

Tricep Pulldowns (bands)


Wrist Curls:

30lbs: 12/12


10% incline 3mph for 20 min with 3lb ankle weights.

Post WO Shake:

ON Natural Chocolate Whey with 8oz Skim Milk and 2 raw eggs

Here's my nutrition diary for today: ( I actually forgot to weigh in, but the other day I was 212lb)

Tuesday, May 20, 2014

Love Handles Eviction Notice

Intro to Fitz - My Story (abridged)

41 Years
18.5% Body Fat (90% of which is my belly and love handles)

I started getting into fitness and nutrition in 2008. I have had a roller coaster of health since then, but not due to any factor other than my own brain.

March 2008

Pics from my first journey - I actually stopped my fitness routine when I was laid off from work in Dec of 2010. That is when I began my decline.

Nov 2008
Starting drinking more, eating crap. I was losing faith in everything - things were bad. I managed some ups but remained mostly down until Spring of 2013. That is when I first started listening to Podcasts from the Primal/Paleo community. It inspired me to get back to it. Thanks Abel James, Mark Sisson, Dave Asprey, Robb Wolf and Jimmy Moore.

I did some radical things and lost about 30 lbs. Started lifting again and maybe had a relapse of the bad stuff during the holidays.

So I started up again:

May 19, 2014

This is Monday, May 19, 2014.
18.5% body fat. (I used an acu-measure and did the 7 point skin fold test)

Now - I am trying the 30 day Steak and Eggs keto-ish diet (I added kale and sometimes mushrooms)

I lift 2x week - heavy back squats/ bench / over head press / reads (basically Stronglifts 5x5, which is a modified 'Starting Strength' program)

I sprint now, twice per week. I still do some jogging (or yogging with the soft J) but mostly intervals.
I also do this little 7 minute body weight workout that is on an iPhone app. It's a pretty good workout.

I will post my progress here. Body measurements weekly and photos too (sorry :).

Once the 30 days is done. I will continue an 80-85% primal eating strategy.


Thursday, August 29, 2013

3rd week of RFLP

Weighed in at 194 this morning. (Started at 220/approx.) Last week I folded and ate Friday, Saturday and Sunday. I was feeling depressed, plus we went to a festival and I had some less than optimal food. No alcohol, but I am sure I set myself back a few days. It was a necessary mental break.

Now, Energy is good, not hungry most of the days. I ran out of Kerrygold Butter this morning so my coffee wasn't as Bulletproof®. Too much salt in the water gives me disaster pants, though I have been able to mitigate the disaster before it happens, timing is everything.

No problem with strength either, I am lifting 3x per week. 

Goal weight 180, should not be too difficult if things progress consistently.

I am looking forward to the refeed. I have found that a two day refeed keeps me balanced mentally. Breaking the addiction to the act of eating is an important factor in my opinion. I don't find that I am hungry as much as I just want the sensation of eating.


Upgraded™ and Bulletproof® are trademarks/service marks of Better Baby LLC'.

Tuesday, August 20, 2013

Week 2 - Rapid Fat Loss Protocol

I have neglected to update my progress since last week. I have been super busy and I am sticking to that excuse!

So I am down to about 197 - I feel great. I have some low points about mid afternoon and mid-week makes the last few days before the re-feed pretty tough.

I will post some pics when I am done.

Food cravings are minimal and easy to redirect from.

My re-feed day was this past Sunday and I loved it. I ate grass-fed beef, white basmati rice and veggies. I drank some Kvass and some Kombucha. I ate a couple handful of blue berries because I love them. Otherwise I stuck pretty close to the script.

Today is my first day on Upgraded MCT oil. So good so far.

I will update next week.


 ‘Upgraded™ and Bulletproof® are trademarks/service marks of Better Baby LLC'.

Wednesday, August 14, 2013

Day 3 Bulletproof® RFLP

Amazing energy in the morning! Sleeping better as well. I am experiencing some lethargy early afternoon and also waking with a headache in the morning. I seem to be thirsty a lot but I am drinking plenty of water. A few times I had diarrhea but nothing bad and not much.

I have fleeting feelings of hunger, but again it is nothing that some water cannot handle. I may need to get some decaf because my second cup of coffee seems to wire me and then I crash.

I am shooting for Sunday as my re-feed day. That will be 6 days of the protocol. I am determined to do this. My goal is to get back to a 34 waist.

For activity I took the dog for a run/walk and lifted weights. I also did some yard work and one sprint.

Mentally, I feel more focused in the morning but can "will" myself to focus in the afternoon if needed. I feel a little more on an even keel with my emotions also.

I took the kids to a BBQ this afternoon and the food smells good, but I am sticking with this.

More tomorrow.

 ‘Upgraded™ and Bulletproof® are trademarks/service marks of Better Baby LLC'.

Tuesday, August 13, 2013

Rapid Fat Loss Protocol - Step one to Bulletproof® (Day1)

Honestly this is day 2, however it is the first day of the proper regimen with all supplements as set forth by Dave Asprey from The Bulletproof Executive®. You can read about this protocol here. (Using Coconut Oil until my MCT oil arrives)

I will post body comp pics after the fact - simply because I don't want to post pics of my shirtless self right now. After I am a ripped machine, then I won't care.

Last solid meal: Sunday - 8:00PM
Only calories consumed come from Bulletproof® Coffee

So far I feel:

Mostly alert and energetic. I was a bit tired earlier, but I went to bed late last night (11:00pm) One of the things I need to do is work on my circadian rhythm.

Tried having a third cup of BPC on the way to work at 3:45 but it seemed to give me the jitters. I didn't finish it and have switched to water.

Otherwise I feel focused and not hungry.

Sunday PM: 210lbs
Tuesday AM: 202

I am sure this is mostly water.

I worked out yesterday. Squats - Bench press. I skipped the barbell rows. I plan on keeping this light until I start eating again. Refeed this sunday.

I will update each day.

 ‘Upgraded™ and Bulletproof® are trademarks/service marks of Better Baby LLC'.

Monday, July 29, 2013

Mind, body and soul - inspiration from a Podcast.

Yesterday, I was listening to the Fat Burning Man Podcast hosted by the very able, Abel James. (sorry, had to). My wife turned to me and asked, "...are you going to obsess about this stuff again?" I answered a quick "Yes" and neither one of us said another word. To her credit, I have the tendency to go OCD on whatever it is I am interested in. Over the past few years there have been a few subjects that have attracted my attentions. None of them hold a candle to how I obsess about fitness and nutrition. Before I continue about that, let me give you the backstory.

Circa 2009-2010
If you take the time to search through this blog, you will be able to deduce that a few years ago I was really into fitness and nutrition. I logged every meal, counted every calorie and macronutrient. I was religious with my workouts, updated my logs and maintaining my macronutrient ratios. My wife liked how my physique was changing from an overweight and old 37 to a fit and energetic young dad. She did not, however, enjoy how my tendency to obsess over things made me rigid and inflexible within other aspects of my life. As luck has it, I was laid off from two different jobs in two years.

I will freely admit that I am not a model person. I can be selfish, childish and would most likely be diagnosed with some kind of emotional abnormality if I were to succumb to a test. I have had serious self esteem issues centered around my body, my situation in life and my financial outlook. Since my lay-offs, we decided it made more sense for me to stay home with my kids and play Mr. Mom. So as to not drag out this story, let me just say that what I became over 3 years was not the kind of person I was proud of. I was not the kind of person my wife wanted to have anything to do with and I am pretty sure my kids were not real keen on my recent personality flaws.

This brings me to my undiagnosed and unofficial OCD. When my wife asked me if I was going to be obsessed again, about my fitness and nutrition, it got me thinking. At first, I could see her point. Now she was going to have to deal with me forgetting to do simple things around the house or neglecting the kids because I was buried up to my Lats in nutritional data. Then I thought about it again and reflected on the recent information I had absorbed through Abel James's Podcast. Not only was I learning about a new way to eat (much of this information I knew already, but I needed to learn again) but I was also learning about becoming a better person. The lessons discussed by Abel and his very knowledgeable guests were covering myriad of different subjects related, but not limited to fitness and nutrition. There is an underlying theme in there that is very very subtle. It is about becoming happy with yourself. I have never been happy with myself.

Somehow, I have extrapolated this theme from these Podcasts.

Being happy has always been an issue with me. I have never been happy with my body, my job, my finances and my family. But recently, I think I am learning more about myself and analyzing it differently. I am thinking outside of that very tiny box containing my brain. I have always considered myself to be a creative mind, but in all honesty I have been very rigid and unable to change. I am learning that the ability to manipulate my reality is easy and can be done without substances. I don't need to have a drink when things get tough. I don't need to have junk food to make myself feel better. I simply need to change the way I think about thinking.

Believe it or not, I learned this from listening to a health and fitness Podcast. I don't think Mr. James intended on this result - at least not primarily. So, when I think about whether or not I will obsess about my fitness and nutrition - I will answer, NO! I will, however obsess about being a healthier human being - mind, body and spirit. It is all connected and must work together moving forward. This is the natural way - the Paleo/Primal way. Thanks Abel.