2015 Week 15 Weigh-In – The Downward Spiral Continues

This is the 5th week in a row of weight drops which now total 18 lbs or about 3.6 lbs per week.  The running has certainly made a difference.  My average weight for this month is now at 256.8 which is nearly 10 lbs less than last month’s March average weight of 266 lbs.

2015 Wallpaper 02 half - 2015

I did add a couple pictures to my laptop wallpaper (that I intend on buying) from the LPHM (Lincoln Presidential Half Marathon) and one from the Bridge & Dam 10K which I really liked.  Once I buy those pictures I may share in a future blog when I have the original digital copies.  The prices for the Bridge & Dam pictures are phenomenal and start at only 89 cents for 4×6 copies and I’ve already emailed the photographer about digital copies and she said she would add those for free once she gets my order.

I haven’t blogged much about my runs and I’ve completed 5 so far this year.  My first two runs were pretty lackluster – not much better than anything I did last year but that Bridge & Dam 10K at the Ozarks seemed to be a bit of a game changer.

PURE – that’s the word I think of with that run.  It was the kind of experience that helped me to fall in love with running all over again.  The fact that I was able to do it non-stop was amazing for me and when I talk about Pure, I mean the run was all about running.  There are a lot of races which ….how do I put this …they seem to have a keen slant towards entertainment which would not be pure.  The Rock & Roll events can be a great deal of fun but, having cheerleaders, pom pom girls and marching bands from every high school in a 60 mile radius of the run doesn’t have a lot to do with running.  From what I understand those 5K “color runs” aren’t even timed events, just people who end up with a bunch of color on their white shirts by the time the event is over.

At the B&D 10K there were 4 or 5 cars on the shoulder of the road right after the 5K turn around point where kids held signs cheering for their Mom or Dad and a few other places had some single individuals sitting out front on a lawn chair enjoying the spectacle but, that was it – the whole thing was about running.

The LPHM was very different also.  That run actually has pacers for times like 2:45 and 3:00.  Last year, I tried staying with the 3 hour pacers but, around mile 10 – a long, unforgiving uphill stretch of road, those pacers became like specks and eventually disappeared from my vision because I couldn’t keep up with them.  This year, there were three different sets of 3 hour pacers each with different run/walk strategies.  The lady I picked had the slowest running pace and probably the shortest walking time but, I figured I had my best chance to stay with her.  It totally worked.  There was one point, maybe 8 miles in when the 3hr pace groups got ahead of me by about 20 feet but, I caught back up to them and around mile 9.5 broke away from them and never looked back.  I finished about 4 minutes ahead of those groups.

The 15th Annual GO! St Louis Half Marathon is 3 days away and I’m hoping to come in under 3 hours again and I would be thrilled if I could do it with a bit less pain 🙂  For this half there are a slew of pacers up to the 2 hr 30 minute mark and then no other pacers until the 3 hr 15 mark.  However, I have found some 6 hour pacers for the full marathon advertised so I’m going to search them out on the day of the race figuring they will need to hit the 13.1 mile mark around 3 hours.

The course for the GO! half mary is pretty cool.  The full marathon runners don’t break away from the half mary runners until mile 13 so I will at least have the opportunity to stick with them for the entire half.  At the point in the race where I turn right and finish my race – those others will keep heading straight out and back for another 13.1 miles.

I’ll never forget my 2nd full marathon in 2004 when I came to that point where half mary runners turned to finish and weirdos like me ….for whatever reason, had decided to keep going straight.  I actually ran across my times for that 2004 full marathon.  I’ve always referred to that as my walking full mary but, I did maintain a pace of 13:04 which, was actually 25 seconds faster than my average pace for this past weekend’s Lincoln Half marathon but, that last full mary was a bit over 10 years ago and I suppose I have some more work to do in order to overcome those additional 10 years of abuse that I’ve hoisted upon myself 😉

Results - 2004 Marathon - Copy

I wish I could get my stats for the first full mary I ran back in 1994 and I have a tendency to email and ask every race director I can find if they know of anyplace with those records but, no luck so far.  That’s the race where I tell everyone I finished in about 4:30 when it was probably closer to 4:40 – either way, it was a 10:xx pace, something in the lower 10 min/mile pace.

This year has been very different regarding the running.  There are far fewer psychological games I need to play in order to move my legs.  And, even though I ran for about an hour and a half in the B&D 10K non-stop, in my mind it seems like the base for my running would now be the adage, I can run 4 minutes, as opposed to the name of this blog, I can run a minute.  But, there is a lot you can do with being able to consistently run 4 minutes straight anytime you want.  We can push that to completing a half in under 3 hours or even run a 10K nonstop.

I still have nearly 5 lbs I have to drop between now and the middle of next week in order to win two 1 month DietBets which I joined halfway through the games thus only giving myself two weeks to accomplish the 4% weight drop.

There’s so much people don’t understand about weight.  What I’ll be looking to see next week will be a preview of coming attractions.  I might get to see a 249.8 or maybe a few 10ths of a pound less.  The 3500 calorie bean counters always love to do the math, as if any instantaneous snapshot of weight has a high degree of significance.  But, I have to admit that people are a lot nicer on the DietBet website than anything I had to endure when I was on facebook where many of the messages and comments were pretty much like hate mail.

There was a time when the HCG diets were popular so many people accused me of injecting myself with that female pregnancy hormone – what a joke.  If anyone knows anything about that particular diet then they would also know it includes a diet plan of eating around 500 calories per day.  I could drink magical water and lose weight rapidly if I was only taking in 500 calories per day.

The fact is, I can lose weight on 2600-2800 calories per day and maintain in the 2800 to 3200 range.  You just don’t build up a body capable of bench pressing over 500 pounds without retaining a bit of muscle mass – one of the basis for our resting metabolic rate.  So, even without exercise and a sub 1,000 calorie per day diet there’s still a couple thousand calorie per day deficit – add in things like a 22k bike ride or a couple half marathons and that deficit goes through the roof.

and…as I’ve alluded to there are previews and there are actual weights.  I’d say most people don’t know the difference.  I may have to elucidate on this concept in an upcoming blog.  I’ve learned it’s not super easy to explain.

There are a series of weekly Wednesday night races put on by the St Louis Track Club – 12 of them and I think I’ll be able to make almost all of them.  They start June 3rd and the distances range from 3K (1.86 miles) to 4.2 Miles and the best part – they only cost $1.00 per run!  Now we’re talking!   🙂

The runs are called the Summer Pace Series.  You predict your finish time, run without a watch then see how close you get to your predicted time.   Should be fun.

We have had some torrential rain in the area so my Metric Half Century bike ride may have to take place next Tuesday (allowing a days rest after the upcoming 1/2 mary)  I think a bit of carbs and adequate water while being careful with what I eat should help provide some really nice looking previews of coming attractions in terms of weight.  I’m looking at a low weight on the 14th/15th, a bit higher on the 16th for my next weekly weigh-in.  There is a DB weigh in on the 21st – only need a 258.7 so that’s kind of a joke but then my April 30th weigh in will need a 252.8 so that will help keep my efforts true. …a few 5k runs then my third half mary on May 9th back in Springfield, IL….I don’t have any weights listed in my Calendar for May.  I’ll have to get on that but, I am looking for an average weight in the 240s for the month of May.  A good preview 5-6 days from now should help ensure that.

2015 Week 14 Weigh-In, Down 16lbs in 4 Weeks

After my Week 10 weigh in of 272.8lbs I’ve steadily shrunk away at the rate of about 4 lbs per week to this week’s weight of 256.8 lbs.

2015 Wallpaper 02 half - 2015

One big difference after week 10 was an uptick in my running mileage.  I finished out the month of March with 54 miles and the 2nd half of the month included 4 races which include a 5 mile run, two 5K’s and a 10K.  The intensity of races is usually a bit more than simply training so I believed that helped also.

Earlier this week, I decided to challenge myself a bit more and signed up for two 1-month diet bets that were already about 2 weeks in progress.  Those bets have me starting at ~260 and I’ll need to be down to 250 by April 15th.

I’ve got three things in mind to help me accomplish this feat – two half marathons and a Metric Half Century bike ride.  That was another thing, in addition to the running I’ve gotten in two bike rides so far, one 14k and one 22k (about 13miles)  50 km would be about 31 miles and I’m planning on doing that this coming Wednesday while my car is being worked on.

For the runs, I’ve got the Lincoln Presidential Half Marathon tomorrow in Springfield, IL and the GO! St Louis Half Marathon the following weekend.

Overall, I’m looking to have an average weight in the 250s for the month of April then I’ll be shooting for an average weight in the 240s in May and by the end of May I should have one of my beginning of the year goals met which is to weigh in the low 240s.

After my final weigh-ins around April 24th, I’ll get a bit of a reprieve with my diet bets because I only need a weigh in of 258.7 on the 21st and then a 252.8 weigh in on the 30th of the month which will help keep things in check.  That’s one thing I really love about these diet bets, the ability to rotate the intensity and discipline needed.

Getting down into the 240s is going to be a pretty big milestone for me.  Out of 52 weigh-ins last year, I only touched the 240s twice and never had a month with weight that averaged in the 240s.  So, I want to bust my butt in the next couple weeks and maybe get a sneak preview of the 240s – anything just below 250 for my April 14th weigh ins will be a treat – overall goal this month is average weight in the 250s then May should really rock with an entire month in the 240s 🙂

As far as diet is concerned, I can be pretty strict and – if I had to give a name to my diet – I would call it; The Feeling Diet.

The Feeling Diet
It’s a pretty simple concept.  If I’m feeling full, I gain weight and If I’m feeling hungry, I’ll lose weight.  And it usually works out that way.

VLCD – VLCD is a term commonly found in medical literature.  It stands for Very Low Calorie Diet.  It’s not uncommon to hear people quip to be careful and you’ll end up losing muscle mass and that’s the basis for your resting metabolic rate …yada, yada, yada

Well, the percentage of fat loss by an individual using a VLCD approach really varies depending upon the individual and probably the greatest factor is the amount of fat a person has to lose in the first place.  I wish I had this study readily bookmarked, I know I’ve mentioned it in an email before but, basically, this study from pubmed cited a 77% loss of fat in VLCD participants.  That’s kind of huge and noteworthy.  That number is an average.  A person with say, a BMI at 50 or above may easily be losing a rate of fat well in the 80% range while someone with a BMI in the low 20s is probably asking for trouble.

So, a huge calorie expenditure and very nutritionally dense eating and …not freaking out if I’m hungry.  Sometimes I’ll take the smokers approach about just putting off that next smoke – even if just for 10 or 20 minutes because sometimes that’s all you need to get past the craving.  It can work the same way with food – sometimes – not all the times.

If you use MyFitnessPal, you can break the days up into eight 4-hour time slots starting at midnight, then just log the food in the appropriate time slot.  I didn’t make up the notion of Breakfast, Lunch and Dinner nor did anybody reading this so why is it something we necessarily need to adhere to?  we don’t.  eat when you’re hungry – really hungry and not for any other reason.

Sometimes, you might just want to push off eating until the next 4 hour time slot.

That’s about it – I might miss one weekend when I’m out of town on business but, I’ll be taking my bike and shoes along and …when I get back, I’ll be hitting it with a vengeance and am looking at 3 races in 24 hours for the 25th & 26th of April.  Two 5Ks on Saturday and my first duathlon on Sunday.  I’m not sure I would do all that on my own.  I like to sleep.  I like to sleep in.  I like to have my morning coffee and lounge 🙂

Currently, I’m registered for 3 more runs in May including another Half Marathon and pondering a biathlon.  I figure I’ll just keep this up until things are the way I want them 🙂

Also joined the St Louis Track Club and a neat thing about that organization is they have a fun little competition where you can earn points for every mile you race.  I’m starting a little late with that but, like the dietbets, anytime I can turn something into a game, it seems to help have fun with the whole process and also increases awareness.

ha! 🙂  just got an email reply from a race director and i’m able to get in a 3.5 mile race this Sunday 🙂

At this rate …I’ll be ready for my reprieve in two weeks!  🙂



2015 Week 10 Weigh-In

It looks like the status quo of weight loss is being maintained and, after 5 consecutive weeks of drops we have a gain to this morning’s weigh-in of 272.8lbs.

2015 Wallpaper 02 half - 2015

Why do I say status quo?  I say it because in three previous 12 week contest with over 1,000 other competitors, I’ve ended up placing 1st, 3rd and 4th so, I did about as well as a person could do and often better than most and in each one of those contest there were 3 times my weight would go up in each 12 week period of time.

To be honest, I’d forgotten this was Thursday and time to weigh in again.  I got an email this morning from DietBet stating that Round 1 of one of the 6 month bets was over and I had 48 hours to weigh myself, take pictures then submit all that good stuff to dietbet.  The email said the weight goal I needed was 272.8 lbs and it just so happened I hit it right on the button so I took the pics needed, submitted, got the weight verified and now …I’m one of the official winners of this Round 1.

Now we get to have some fun!  There’s finally a challenge!  Besides those two Six-Month bets I have going on, I added a single 4 week challenge that ends on the 28th of this month.  I’ve got $100 riding on this bet and will need to be at 260.2 lbs by Saturday, March 28th – a full 12.6 lbs less then I weigh today in only 23 days 🙂

Thus far, I am undefeated on DietBetter.com – 5 for 5 which includes three 1 month challenges where I was to drop 4% of my bodyweight as well as Round 1 (the first month) of two 6 month challenges.  Let’s make it 6 for 6 come the 28th of this month 🙂

2015 Week 9 Weigh-In

In spite of a pizza before bed last night (and the night before) I’m still down 2.2 lbs from last week with a weight of 267.6 and have an average weight for February of 272.

2015 Wallpaper 02 half - 2015


It is an odd and different situation to find myself “underweight” according to these DietBet games.  The only real reason I have for not letting myself drop too much is because of another one month long 4% diet bet challenge which starts on February 28th …and …holy cow – I just checked that game and it looks like the initial weigh in is …NOW.   I have between today and the 28th to weigh myself in for an initial weight.

My unique weigh-in word is FOOTBALL.  I like that 🙂  I don’t have time before work to take care of this but, it looks like I’ll need to drop another 10+ lbs or so between that initial weigh in and March 27th.  That will put me down to 257 lbs.  These weight drop goals are pretty small and it does look like I’ve had 5 consecutive weeks of dropping weight.  In previous 12 week “mad dash” weight loss contest there are usually 3 times where my weight will go up or stall.

I’ve updated my Running Log tab and have 17.5 miles of running in for the month.  I also spent some time a few days ago updating my individual runs with some extra thumbnail pics.

I do have those two 1/2 marathons coming up in April and I remember well, after my Lincoln Presidential Half Marathon last year my legs were totally spent after the 13.1 miles and had them packed in ice right after the run because there wasn’t any formal training before hand.  I’m looking to avoid that this year and would also like to beat whatever time I got last year.

I did a 2.5 mile run yesterday and was testing out a new 1/2 marathon run strategy.  In the past, I got one of my best (recent) times by chunking the race into 5 minute run/walk intervals.  One great thing about jogging a minute or two every 5 minutes is being able to pass people throughout the entire race (assuming you start at the back of the pack which, I normally do)  because nobody else jogs at all in the back of the pack, especially towards the end of the race.

With this strategy, I am considering jogging the first and last mile and doing 5 minute intervals in the middle 11 miles.  As I progress throughout the year, then I’m thinking I can increase the beginning and ending run times thereby minimizing the 5 minute interval times.

For now, my goal is the same as last year – to simply finish a half in under 3 hours.

(Calculator out…)  3 hours times 60 minutes per hour…. 180 minutes …divided by 13.1 … equals …13.74 minutes per mile or, about 13 min 45 sec per mile.

I should be able to do this.  I let myself jog at a more normal pace yesterday since I wasn’t trying to maintain my jogs for any great length of time or distance and that equated to speeds ranging from 5.8 to 6.2 mph or, about 12 minutes per mile.  I’ll just need to keep aware of not letting my walking intervals get too slow.

Looks like a pace of 13.75 min/mile comes out to a pace of just under 4.4 mph which is a fairly brisk walk but, doable.  I just need to build up the endurance between now and April 4th …probably need to request off from work as well 😉

2015 Week 8 Weigh-In

In this blog:

  • 2015 Week 8 Weigh-In
  • Running vs Pumping Iron
  • Mental & Physiological Concepts


Week 8 gives us our first official dip below 270 and by official that means it was part of my weekly Thursday weigh in.  In all fairness, the first time I woke up Thursday morning, I weighed 270.6 but went back to bed and upon waking up the second time is when I weighed 269.8 🙂

2015 Wallpaper 02 half - 2015

This past Sunday I was down to a low of 268.4 and Tuesday and Wednesday morning weighed as high as 273.8 lbs.  Generally speaking, weight fluctuates like the stock market.  Too many people get upset when they see their weight go up a pound or two and, as I alluded to in a blog I posted on DietBetter.com getting frustrated seems more like a necessary psychological ploy for many people which mainly serves to set up a plausible future reason for quitting an otherwise healthy lifestyle because the notion of a living a continued healthier lifestyle is too far out of their comfort zone.

The only other noticeable change I made in my Weekly Weigh-In desktop wallpaper was the addition of a car in the upper right hand corner.  It’s a 2005 Volvo S60 and has been ranked for several years in Kelly Blue Book (KBB.com) as one of the best affordable used cars and it’s the only luxury type car to make that list.  Last years weigh-in wallpaper included a variety of cars such as the Corvette (’cause it’s cool) and the new model Camaro which was a car I traditionally never liked but did like the newer body style and was enamoured with the performance of 323 HP from a 6-cylinder engine 🙂   But, with close to 300,000 miles on my Saturn I really need a new car sooner rather then later.  That Volvo has very good reviews and a trunk often described as enormous (13.9 cubic feet) which I also figured could be very useful for business.

The HealthyWage prize badge didn’t change but the prize amount did due to a fellow dietbetter.com participant who clicked on my referal link and signed up for a bet of their own which added $20 to my pot so, my new HealthyWage prize is now standing at $2,056.00 🙂

If anyone reading this wants to set up their own HealthyWage prize to win some serious money – please click on my referal link below (link will open in new window)


Running vs Pumping Iron
Right now, I’m at a tie in 2015 with 6 runs and 6 lifting workouts.  I’ve modified my miles/weight table found over in my Running Log tab by including a column to keep track of the number of times I’ve been to the gym to lift weights.

I’ve had a long time alternating relationship with Lifting, Running & Karate for a very long time – All three since 1982 and a challenge for me has always been to embrace all of them at the same time.  Any one of the three is the easiest endeavor, and I’ve had fair results dabbling in two at a time and very little results trying to maintain all three of them at the same time.  So, there may be a time when I put my weight at the very left column then Running, Lifting and Karate as the subsequent three columns to the right.

Sometimes, I have fun with my Running Log tab and think I might add pictures of trophy’s from lifting, maybe karate certificates and small pics for the rest of my running medals.  I don’t really have any cohesive place in real life where I keep all that stuff.  If I look towards the ceiling in my garage, I can see a bunch of medals hanging from two old bicycle hooks in the ceiling and there are a few places in the house where medals are hanging.  All my lifting trophy’s are gathering dust in the garage and the usual resting spot for any other kind of awards are boxed up in the floor of my spare bedroom.  I suppose the Running Log tab could be a kind of virtual trophy case.  Plus, there have been a number of medals or trophies that are either given away or end up breaking so it might be nice to have at least one picture of each for posterity’s sake.

I’d also like to add my specific goals for the current year.  I know I mentioned some reasonable improvements I wanted to make this year in a previous blog but sometimes I’m hard pressed to remember them all.  The list was pretty simple.  …let’s see if I can recall …  I know there was a bodyweight in the low 240’s – I don’t particularly care where, 242 ,243 – even 244.  I just know I feel pretty good physically at that weight and have a lot more clothes to choose from.

Running a sub 10-minute mile at the Macklind Mile run was another goal.

I think hitting a sub 3 hour 1/2 marathon (about time…)

oh, and another 100 mile month of running training like I did last August.

Mental & Physiological Concepts
One of the reasons I’ve thought of doing a VLOG in the past has been to keep track of what I’m doing.  When I started again this year with the DietBet & HealthyWage type of competitions I had a hard time remembering exactly what I did last year to drop 72 lbs in 12 weeks.  I remembered one competition I logged close to 100 miles walking in the first two weeks and this last competition was more focused on eating less and staying calm.

Two ongoing things which help keep my in check physically are this blog for one and keeping calm is the other one.  The blog provides an ongoing awareness and I can easily become imbued with too many other facets of life and easily ignore my physical condition altogether if there is not some semblance of awareness.  There was a post I ran across on Instagram a while back which really embodied my mindset more than most other descriptions:


Honestly, the whole notion of diet & exercise, certainly in the traditional sense most people think of those words is rather repulsive to me.  I don’t have any particular diet I follow.  I’ve learned a little bit from a friend who was a big advocate of the Atkins diet and I could easily feel how avoiding traditional breads and other tasty complex carbs/starches helped me to not feel so full after eating but, by and large, there is no particular diet I follow.  I eat.  I learned more about the quality and nutritional values of foods last year when I logged everything I ate into an app called MyFitnessPal.  I kept that up for maybe the first 3 weeks of my 12 week contest last year and that provided enough awareness to help me win that contest.

What I eat is mainly dependant on what I have in the house or what’s readily available to me.  So, I suppose there are some changes specific to me.  I’ll avoiding buying 2lb jars of peanut butter because peanut butter usually has a lifespan in my house of no more than 36 hours and that’s a huge number of extra Calories to consume over a day or two.  And, when I’m in a mode of improving myself, I don’t run to the nearest, local cheap buffet to consume a days worth of calories when I’m hungry and out of food at home.  Lately, I’ve been having a vegan/protein bar to help quell hunger cravings and have recently resupplied myself with this option –

2015-02-18 14.11.14

On big key to success in transitioning to a lower weight is allowing myself to be hungry.  This is where staying calm comes in handy.

One unique thing I did with MyFitnessPal was to break each day up into 4 hour time segments starting at midnight.  Just take the whole notion of breakfast, lunch and dinner and throw it out the window then, whenever you happen to eat just log what was eaten in the appropriate time slot.  There were many times during last years contest when I would eat after midnight.  Sometimes I would eat some pretty healthy portions – things like French toast and eggs – and syrup and butter.  I logged it all.  But, I made kind of a game out of it.  A lot of times eating after midnight was part of the game because I wanted to keep a certain days number of calories at a certain level so I would wait until the next day.  Sometimes, I would try to make sure that I wasn’t eating in adjacent 4 hour time slots.  Maybe more importantly however, was during the few times I ate after midnight, I was very legitimately hungry – no doubt about it.  Tracking everything one eats can be kind of a hassle so I did not eat out of boredom or just to pass the time  when I ate it was from legitimate hunger and not habit.

Another interesting thing was after eating whatever I may have been craving (usually carbs) I didn’t worry if a lot of time passed until the next meal.  Often 12 or 18 hours or more would pass until the next time I ate.  On two occasions 36 hour passed.

I never worried about the time passage.  Some of my original thinking regarding not eating for significant amounts of time came from co-workers at my last job.  Some were very lean and it wasn’t uncommon to hear them mention during the afternoon that they hadn’t eaten since yesterday.  ..and they were lean.  Eventually, this lead me to PubMed to investigate further.  PubMed was a website often referenced while in school.  The latest article in Cosmo or People magazine just didn’t cut it.  PubMed (http://www.ncbi.nlm.nih.gov/pubmed) is from the US National Library of Medicine, National Institutes of Health and consist of peer reviewed biomedical literature and science journals.  It’s NOT fluff and it also isn’t necessarily the easiest of articles to read but, it is one of the best scientific resources for pretty much any medical condition.

This search led me to a number of articles on VLCD’s which is an acronym for Very Low Calorie Diets.  One traditional argument against VLCDs is that a person will end up losing muscle which, in turn lowers a person’s resting metabolic rate and therefore has a detrimental effect in the long run with regards to weight loss or maintaining lower bodyfat levels.  However, the article I ran across noted that 77% of the weight loss by test subjects utilizing a VLCD was, in fact, fat.  At this point, it’s probably worth noting that people with higher percentages of bodyfat will tend to utilize greater portions of fat for energy so, while a person with a BMI > 40 might metabolize 77% bodyfat in a VLCD, that doesn’t mean an individual with a BMI of 22 will have that same percentage.

There may be some real advantages to having a structured eating routing such as breakfast, lunch and dinner for those individuals who are already at a weight they want to maintain but I don’t necessarily subscribe to that notion for overweight people who are actively working to drop weight.

People also need to have an awareness of their own bodies.  Wanting to eat something for the sake of eating something and no other reason than because maybe it looks good or might bring some immediate pleasure due to the taste is one thing.  Wanting to eat because of hunger is another thing and wanting to eat because you’re so hungry that you’re actually getting dizzy is yet another thing.  I do my best to avoid the getting dizzy aspects of hunger.

I remember another impetus for checking out the VLCDs.  Last year the HCG or Human Chorionic Gonadotropin hormone diet was getting a bit of attention and I had a few friends that were actually on that diet but I quickly learned that part of that diet consisted of not only ingesting the HCG but of also following a 500 calorie a day diet.   Well, heck, I can give you a sugar pill but when combined with a 500 calorie a day diet most people are doing to drop weight pretty rapidly.

I was ravenously hungry this past Wednesday.  I lifted weights that morning and squeezed in a frigid 1 mile walk in the evening.  I did eventually cave Wednesday evening and had one of those vegan bars but, for the most part, I told myself that I would be having a pizza the next day.  It was sort of one of those Denis Waitley advocated mindset things about doing within while doing without.  So, I kept telling myself I’ll be having a pizza the next day and I did.

But, once again, there is a big difference between picking up two large supreme pizzas from Little Caesars on the way home from work and devouring those with a few 2 liters while watching television and simply having a medium thin crust veggie pizza for lunch.

btw – Denis Waitley is a graduate of the US Navy Academy in Annapolis, Maryland.  He has done a lot of sports psychology stuff with elite athletes and olympians.  Which reminds me, I came across an Instagram post by an old gross anatomy lab partner of mine who was recently invited to become part of the US Olympic training center which is pretty cool 🙂

Anyway, the word ‘diet’ to me simply refers to the food a person consumes.  I don’t particularly advocate any diet in the traditional sense many people use the word but do think increased awareness of calories and nutritional content in what we eat can be a positive influence in helping people eat better and perhaps reduce weight if that is a desired outcome.  I don’t think feeling hungry from time to time is any worse than feeling stuffed or full and, from what I recall in the back of my biochemistry book (i.e., Medical Biochemistry 2nd edition by Baynes & Dominiczak, page 606)

“Calorie restriction (CR) is the only intervention that consistently extends maximum lifespan in a variety of species including mammals, fish, flies, worms and yeast.  Reduction in total caloric intake appears to be the essential feature of this intervention, i.e. the beneficial, life-extending effects are observed whenever CR is applied and regardless of dietary composition …”


2015 Week 7 Weigh-In

I was so excited about my upcoming DC trip and Race with Reason that I completely forgot to post my week 7 weigh-in last blog.  Before these betting contest on DietBetter.com I only weighed myself every Thursday but, lately, I’ve been stepping on the scale everyday.  I guess it’s the money thing.

I had dropped a bit below the 273.4 lbs mark which is the weight I needed for 3 of my contest so I ate a bit extra and have been solidly at 273.4 for several days. I know a week of working out can elicit about a 5 pound gain but, I’m not working out with enough volume to cause those changes – kind of being a bit careful and taking my time.  About the only real concern I had was the $100 bet I have already in place for when one of my contest ends on the 28th of this month because another one starts that very same day so, if my weight is too low then it might be more difficult to drop the extra 4% that the contest requires.  OR – maybe I need to look at it as more of the challenge that I need.

For Christmas My brother had gotten my a couple cases of the following type of protein bars

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I waited until these betting contest start to have any of them.  I knew I was going to be doing something in January, I just didn’t know what.

As of today, I’m down again to 271 and I would like to see 269 just because that was my average weight for February last year.  If I drop down to 264 for the last couple weigh ins of this month then I’ll have a 269 average.  We’ll see.

2015 Wallpaper 02 half - 2015

Last year, my average weight was 264.5 so, I’m in the ballpark.  I did not have any months last year with an average weight in the 240 range and that is one of my objectives.  I really like the low 240s 🙂

but… I have that $2,000 prize for the middle of next year for a weight below 212.  That should be interesting and 3 of the 6 month 10% drops should just about do it.

Something else – the gym I’m going to has a couple of Omron body fat analyzers laying out on their front tables which I’ve used the last few times I’ve been to the gym.  Kyle, another blogger on here mentioned some races with Clydesdale classes – basically a weight class for runners 220 and over.  I’m pretty sure, at most any bodyweight at or below 220 that my % of bodyfat has measured in the teens which is ideal according to most charts (specifically bodyfatcharts.com) so I’m curious what the body fat analyzer will say when I’m down to 220 lbs.


Washington DC Navy Air Force Half Marathon Preview

In this blog:

  • Washington DC Navy Air Force Half Marathon
  • Race with Reason
  • Gaining Weight & Pumping Iron! 🙂

Washington DC Navy Air Force Half Marathon Preview Earlier this year, I was indulging in my rich fantasy life by spending money on winnings which I hadn’t actually won yet by checking out various vacation destinations to be used as part of a reward system for effort which hadn’t actually happened yet either… I was checking out the Las Vegas Rock n Roll half marathon and think I may have mentioned it in a previous blog but, I also wanted to check out places I’d never been before and one of those places is Washington DC.  I found a pretty cool looking run in the DC area called the Navy Air Force Half Marathon and Navy 5 Miler.

click on pic to go to website

click on pic to go to website

For somebody, like myself, who has never been to our nations capital, this is a perfect run.  The run actually starts at the Washington Monument just South of the White House then goes past the Lincoln Memorial, MLK Memorial and the Jefferson Memorial.  A good portion of the run is along the Potomac.  The beginning of the run will also take us across the Potomac on the Arlington Memorial Bridge.  I’m pretty stoked about this run and have signed up and booked a flight 🙂 The registration opened on Feb 2, 2015 and the race accommodates 7500 for the 1/2 and 2500 for the 5 Miler.  Below is a jpeg version of the pdf course route. Washington DC NAF course map From what I can tell, the ongoing motto for the run is Prepare, Execute, Achieve and is reflected on the event shirt.


Speaking of t-shirts, I got another race t-shirt in the mail today! 🙂

Race With Reason 2015-02-14 00.13.02#RacewithReason is something I tag on all the Instagram runs that I post.  The reason(s) are various charities to which money is contributed.  …I’m not sure if I mentioned this but I wrote the organization a little while back to add ALS to the list of charities and am happy to announce that if you look on this page … http://www.racewithreason.com/#!reason/ckqy  my request was accepted and Amyotrophic Lateral Sclerosis is now one of the charities receiving contributions from Race With Reason 🙂 🙂 🙂

Gaining Weight & Pumping Iron! Is it time to gain weight?  …that was going to be the title for one of my blog post but …never got around to it and other things cropped up that I was excited about.  Back on the 9th of Feb my weight had already dropped to 271.2 but the 4% weight loss goal for my 1 month Kick Start games meant I only needed to be down to 273.4 at the end of the month so I was pretty far ahead of the game so I changed things up a bit and have started to hit the gym, lift weights and upped my carb intake a bit. Many people are aware of the 3500 kcal per pound of fat but, there’s also 600 kcal in a pound of muscle and 1800 kcal in a pound of glycogen. (and I put that ‘k’ in there because the calorie everybody talks about is really a kilocalorie)  I’ve read research papers which have cited the average glycogen levels of their test subjects at about 417 grams of glycogen and it takes about 450 grams to equal a pound.  for various reasons, I’d cite my own glycogen levels around 3-4 lbs and, it’s probably also worthwhile to note that up to 4 grams of water combine with each 1 gram of carbohydrate.  If you google that number, you’ll often see 3 instead of 4 and some places cite 2.7 grams.  The peer reviewed article I read said 3 to 4. So, for every pound of glycogen in your body you’re looking at another 3-4 lbs of water associated with that glycogen.  So, for me – conservatively say 3 lbs of glycogen and then 12 lbs of associated water for an even 15 lbs. Anyway, I knew I was dropping weight kind of fast.  I’m not sure why these competitions have this effect on me but, I’ve just been eating less but, it was getting to the point where I was starting to feel a bit shaky up on waking in the morning and even dizzy at a few other times which I contributed to low blood sugar.  Since I was already below the games target weight, I figured it would be a good idea to work at topping off the glycogen fuel tanks and build a bit of muscle.  It’s interesting that my weight has been exactly 273.4 for my last 4 daily weigh ins which is also exactly where I need to be at the end of the month for those three 4% challenges. Pumping Iron – This has been kind of fun.  Whenever I start back lifting after any kind of layoff I follow the same routine.  I’ll do one exercise for each of the following body parts – Chest, Back, Shoulders, Arms, Legs.  This order comes from Arnold Schwarzenegger’s book called The Education of a Bodybuilder which was produced back …I think in the 70s.  I know I read that book a lot when I was younger and recall the time I fell asleep reading it because when I woke up a part of the cover was torn after falling asleep with the book.  Anyway, Arnold recommends that particular order so, that’s the order I’ve always done.  At this point, I’ll do 2 exercises per bodypart using only warm up weights.  There’s no point in using any more weight than that because after being away from the weights, the lighter weight is all that’s necessary to make myself sore from working out. Muscles also tend to come back quicker than tendons owing to their greater blood supply so I’m taking my time with this routine. Right now I’m working both biceps and triceps for arms so I’m at a total of 12 sets and the whole routine scarcely takes 20 minutes. March should be interesting.  Since I’m already signed up for another 4% challenge my weight should be in the very low 260s which is the +/- range I spent most of last year in.  The final 6 month weight has me slated for around 253.  I’m guessing I should be in the low 240s (or lower) by the time the DC run comes around.  That’s something I’m totally looking forward to! 🙂

fb pic from last years DC run :)

fb pic from last years DC run 🙂