Resurrecting my Fitness Blog...again. From Fatz to Fitz 12/3/18

HOLY CRAP!!!!

Totally the heaviest I've ever been. Considering at my lightest in my adult life I was about 178lbs. I've been unable to sustain any level of good fitness and nutrition because of my brain. It has more to do with my battles with depression and self-loathing than any kind of "I can't give up cake" situation. I quickly returned to daily alcohol consumption after I lost the last batch of weight, because I was not happy with myself in just about every aspect of my life. So, I self-medicated and that lead to bad decisions across the board.

FROM FATZ to FITZ...again.
This morning. 12/3/18 I got up at 3:30am. I had it in my mind that I was going to have my coffee and water, then hit the treadmill and start the day off right. Well, my body knew what kind of subterfuge I was up to and it told me, "OH HELL NO!"

After MULTIPLE visits to the commode, I then got into a sneezing fit that lasted at least 25 minutes. These were the kind of sneezes that made my entire body hurt.

I finally got on the dreadmill and after about 1 minute of a slow to moderate walk, my body decided that I needed to make another trip to the bathroom. It was truly annoying, but I decided that I wasn't going to worry about it.

Another sneezing fit lead me to abandon the dreadmill and instead I meditated on the couch while listening to Isao Tomita.




I know A LOT about nutrition. You'd not know it by looking at me, but if you go back into this blog you will see that I've researched and tested just about every dogmatic approach to nutrition you can think of:

Paelo (Bulletproof, Wild Diet, Keto, Warrior, Gironda)

Furman Plant-based

Moderation (1:1:1)

Rapid Fat Loss Protocol (Never do this)

Nutrimost (Never do this)

I know what works for me in the short term and I know what is sustainable in the long term. I've always wanted to lose the fat fast and then regroup and jump on a sustainable regimen. The problem has always been my own depression and mental issues that talked me out of the good habits and back into the destructive. NO MORE...


Here's my plan and I will keep you informed along the way. (It's mostly for me, but you are welcome to join me for the ride.)

About 22 Days of Extremely low carb eating. Along with that I will drink buttloads of water. I will not consume anything with artificial sweeteners because they trick your body into releasing cortisol and that leads to fat storing.

I will not worry about Christmas, but I will be mindful to not go crazy.

Lifting 3x per week and walking 4x per week. I am starting slow and light and will work my way up. I recognize the reality that I am not in my 30's anymore and I am terribly out of shape, so I don't want to risk an injury. Not only would that be bad for me physically - mentally it would be way worse.

After my keto phase I will go to a clean regimen, hitting these macros: 40% Protein / 40% carbs / 20% fat. While a keto high fat diet is definitely more fun, it is not sustainable for me. My body is not carb sensitive and I can do fine on the right carbs. Once I start getting processed crap into my diet, that's when I go pear-shaped.

Once I get to my sustainable regimen, I will most likely adjust my daily calorie intake based on my lifting and muscle-building goals.

So that's what I am doing. This blog will be my journal and I will write in it each day (as best as I can).

Challenge accepted, Steve Miller.

Forgetting the Past and Starting Over!

Today:

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:

8/8

Incline Dumbbell Curls:

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

Calf raises:

95lbs: 12/12

Tricep Pulldowns (bands)

25/12

Wrist Curls:

30lbs: 12/12

Treadmill:

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)

Love Handles Eviction Notice

Intro to Fitz - My Story (abridged)

41 Years
5'7"
196lbs
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.
197lbs
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.

I WANT MY LOVE HANDLES GONE. I HAVE HAD THEM SINCE I WAS 10 years old!!!!!!

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.

Fitz

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

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.

Fitz

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

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.

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

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.

Weight:
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.

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