xaminmo: Josh 2016 (Default)
This write-up is in response to some claims that humans were not built to eat meat.

Short Summary

Human biology is built for endurance hunting. We are not structured to eat meat with every meal, but some of our essential vitamins are only
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xaminmo: Josh 2016 (Default)
I ponder macro-nutrition needs a whole bunch. Here's what I have handy, though my technical references are scattered and omitted.

There's always a need for roughage, vitamins, and minerals, which come from foods with very low calories/kilojoules. Aside from that, the three main macros have
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xaminmo: Josh 2016 (Default)
I was talking with a friend about my Gym routine, I thought I'd share some of that here. It's kind of a wall of text, soI tried to organize it for easy skimming.

I keep a notepad on my phone to track what I did and what's next. End of workout, I add the updated list to MyFitnessPal in the
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xaminmo: Josh 2016 (Default)
Going to the gym is so much easier when there's a buddy to go with you. At the expensive gym, I had a trainer. At the cheap gym, I'd go 2-3 times a week, and one of those would be with Max. Max is out of town for 10 days.

BUT, after a month on my own, my shoulders are bigger. It FEELS weird, and a bunch of my shirts don't come down far enough in the back anymore (already hard to get tall shirts).

I didn't lose any weight, but I've bumped up my gym weights (by mass, or by repetitions) every week. I have a note on my phone that lists the setting and repetitions of each exercise, and I update that between sets. I use an HRM strap and upload workouts to MFP, then update the description with the list (Garmin and MyFitnessPal).

So, I need to suck it up and go tomorrow anyway. My back has been a bit sore, so I've tried to work around that. Bench row instead of cable/mid row; no bend/twist exercises; To compensate, I need to add planks all 4 sides, plus leg lifts for core strength.



Mar. 21st, 2017 04:52 am
xaminmo: Josh 2016 (Default)
This is what SEEMS to make the most sense for me. No *way* is easy, but this seems the least hard.

Energy Plans:
* Defer first meal until actually hungry (9:30a-12:30p for me)
* Keep each meal before 3:30pm around 12% of my daily intake.
* Eat before I get ravenous (around every 2
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xaminmo: (Josh 2014)
My critical stretches are:
* Calf stretch just because it reduces referred pain on hamstring stretches, and because I tore a gastroc once.
* Hammies get a hurdler stretch or similar. Tight hammies are big, bad back things, and a major problem for me.
* IT bands get a figure-four, or a leg over stretch to help reduce piriformis syndrome.

Others I enjoy when remembered:
* Pidgeon pose gets adductors AND IT bands a little, because I cannot really do the splits. This is mostly for 2 days after a long bike ride.
* Quad stretch, usually just grab my foot behind me and get as much stretch as I can. This is more for my knees than anything.

Core strength I need more of:
* Planks in all 4 directions also help core. Front plank can be replaced with pushups if form is good. Modified planks/pushups as necessary to prevent strain.
* Rows, whether off a doorframe, or a table, or with proper equipment, are important. However, a year post-op, and I'm still not really comfortable with twisting under load. I do one arm at a time, and keep my shoulders square. YMMV.
* Walking / hiking are great for core if it's more than a few minutes, and more than just on a track or treadmill.

Aerobic/Calorie Burn
* Road bikes are low impact, but the bending is not always best.
* Spin bikes are easy to sit upright and get comfy, while burning calories, but the class matters a bunch.
* Some people run, but if your heel hits the ground, it just hammers your spine.
* Swimming, if that's your thing. More of an upper-body thing.
* NOTE: Stretching after a good warm-up will be much more effective. Also, a good warm-up will break down some of the tight strands the same as stretching, just smaller amounts per step/stroke/whatever. Also, if I don't stretch after a long bike ride, everything goes bad faster.

Other Stuff
* There are other body stretches I should do, but I don't suffer when I don't do them. The /r/bodyweightfiness has good enough reference that I mostly ditched all of the other lists, charts, and PT printouts for it. http://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine.compact
* Aspirin for NSAID since my family has a history of clots, and Ibuprofen/Naproxen increase clot risks when used long-term.
* Hot Tubs/showers are awesome for relaxing muscles, preventing cramps, etc.
* Extra salt when I exercise, because I'm a salty guy. Seriously. I cramp up if I don't get enough, and this could be 1-2 grams of salt per liter of water consumed, depending on the temperature outside.

REF: http://omnitech.net/xaminmo/2016/05/02/spinal-health/

xaminmo: (Josh 2014)
Today begins hungry-week #3: Odd weeks this year, my intake is 33% BMR, plus exercise offsets. Even weeks are 67% BMR, plus exercise offsets.

I have a carryover of about 1400kcal, but otherwise am doing pretty well on this. Muscle mass is going up. Bodyfat and weight are down.

Today is a tough day, because I exercised yesterday. I'm hungry enough right now that I will be making poor choices in a couple of hours. I think I need to do something to earn some more calorie credits.


Today's PT

May. 22nd, 2015 08:59 am
xaminmo: (Josh 2004 Happy)
I was little more sore yesterday and today in the nerve area, so no twisting PT today.

Instead, so much sweating! Squat sled, one-legged kickbacks, medicine ball crunches, Physio ball hip bridges, front planks (8x10s) and side planks (more like lifts with very little hold because SO WEAK). Feel good, and it was nice to sweat. I like having an appointment since it keeps me from putting it off for days, weeks, or forever.

OH, and there is just a tiny bit of a stitch that is fused with the skin, and it's been bugging me. I was able to pluck most of that off (not out, it's literally just stuck to it). Incision is good. No adhesions, and mashing any direction has very little discomfort.

Still weaker on the left side by probably 50%, but I'm confident that it will be 100% by next year, since everything "works".
xaminmo: (Josh 2004 Happy)
I have a lot of spare time, where about all I can do is read on my phone. I have a little bit of computer time, but it's really not convenient or comfortable. I try to save it for things I cannot do on the phone screen.

Much of what I've been doing is more review on medical studies, etc. There's a whole lot of science backed info on the mechanics of this, and statistics of progression, etc.

1) There are very few patches to the annular tear that actually have a clinical benefit. There is one that's a mesh, and one that's a Gel, that actually have some long-term benefit. I want to find out if any were used.

2) Healing of the fissure takes 3-4 months. The key is to stay mobile to prevent pain, but to be cautious and not re-herniate.

3) Statistically speaking, a quarter of people with a wide fissure will re-herniate.

4) The disc will never be "back to normal". Even accounting for the loss of nucleus pulpus, age wears on discs. The REAL wear factor is compressive loads. Discs only handle X amount of axial loading, and their layers begin failing. The collagen fibers break, and never go back to as good as before.

5) there's actually a ligament between the disc and the spinal canal. A rupture like this not only tears through the disc, but through that ligament. IE, really high loads.

So, this means my long term prognosis is really based on how much load I put on the disc, and really, all of my discs. During healing, twisting and bending is restricted. Aside from that, I think my days of heavy lifting are over. ALSO, I absolutely must lose more weight. I always have an "I don't wanna" mentality. Whatever. I need to suck it up and take care of the, lest I be crippled for too many years at the end of my life.

That's my challenge. To stay motivated, to stay hopeful, and make no excuses. The injury itself has given me a kickstart - I'm back down to my 2014 weight. I'm starting back on calorie tracking as well. I need to stick with a lot of crunchy veggies. I'm probably going to be eating a lot of grilled chicken salads and grilled veggies, forever. Permanently. Real portions. Let's say I got an 8oz steak? Well, that's fine, but that's 2-3 servings of meat. etc.etc
xaminmo: (Josh 2004 Happy)
I just saw a picture of myself from today's bike ride, and while I'm still wanting to drop pounds AND fat, I'm about as happy with how I look as I can ever recall being.

In the mirror this morning, I noticed SAGGY BELLY SKIN. This is a good sign, and I'm young enough that skin-shrink is just barely lagging behind fat loss.

Health-wise, my right knee, low back, stamina, and self image all are massively improved. Circulation is better. My BP and cholesterol were good before, so no real change. My resting pulse is down a little bit. I'm having fun exploring and spending time with people. I'm enjoying measuring my progress technically, and seeing myself exceed goals. Also, endorphins.

Also, the rates at which I can convert fat to muscle show me that I don't have any metabolic issues. "Weight loss is all in my head." So, picking the right foods will be key. I've found I really like Greek style yogurt, and it's low fat, high calcium, high protein, and only has moderate carbs if I have the mix-up jelly kind (I do).

It seems calorie dense, but it also seems satiating. One day I had 500 calories of it to finish off evening hungers. Then next day I had 2 in the evening. The next morning, I had 2 for breakfast, and had no real hunger for most of the day. I had another before riding my bike, and a snack bar, and some carby elecrolyte drink. I blew through 4000 kcal today and have eaten under 1100 without hunger.

I did have a bunch of caffeine today, so I need to test further. If I could eat 120-240 kcal and be satiated for 6 hours, that's just famazing and would be a big win for me.

As to wanting to drop pounds and fat:
* I'm 29.6% body fat based on bioelectric impedence, and the increased risk limit is 28%. I'd like to get down to 25%.
* My Waist to Height ratio is 56.7%, and the increased risk limit is 53.6%. I'd like to get down to 50%.
* My Waist to Hip ratio, which is an accurate predictor of morbidity risks, is 95.76%, and the risk limit is 90% for men. I don't have a target for this other than the risk limit or below.
* I'd like to drop to a size 36 pants due to availability of tall clothes. Also, I found out / confirmed that even men's clothing is vanity sized by 7-10%, so tape measures differ vs pant sizes.

I just had a life insurance medical exam. It'll be interesting to see what the CBC comes back with.

Photos, with me on the far right:
or direct: https://scontent-b-atl.xx.fbcdn.net/hphotos-prn1/t1/q71/s720x720/1619156_10203080001591592_2096155125_n.jpg

or direct: https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-ash3/t1/1947922_10202777493151050_1370307925_n.jpg

xaminmo: (Josh 2004 Happy)

Broke my "no refined carbs except on bike days" rule. Mushroom-Garlic Beef, and Cilantro-Lime Rice served over fresh spinach.

xaminmo: (Josh 2004 Happy)
I realized a week ago that I am MIDDLE AGED. Not sure how this happened. On June 20(ish), I will be half of the current US male life expectancy.

Erica's older than me by several months, but women live longer. Her half-way point is not until mid-May of 2016.

My dad made it to 79.5%, and my mom made it to 79.0%. I'm hoping to make it well past 100%, but we never know.

I'm thankful to be alive and have a wonderful family that supports me.
xaminmo: (Josh 2004 Happy)
Part of my weight loss has been experimenting with vitamin/mineral/herbal supplements. Some of the base hunger seemed to be related to an unknown dietary deficiency.

For general supplements, I really like the Opti-Men brand (there's also an Opti-Women product). Price and mixture is good. It doesn't help at all with hunger, weight loss, or muscle building, but it's a great, low-cost supplement. They have amino supplements which are horse pills, and generally not high enough quantity of any one amino to really win out over eating meat. Best price I found was Amazon Prime, of course. http://amazon.com/dp/B000VJDYZ8/tag=xaminvario-20

My cousins are a part of Advocare. It's sort of like Herbalife, in that it's MLM and on the high price end of things. I thought I'd experiment a little with these too.

I do find it helps. The energy drinks have vitamins, and seem to help more than sports drinks. The caffeinated energy drinks state how much caffeine is in them, and seem to last a little longer than similar mass-market stuff without being too jittery.

They have a decent multivitamin, which is pretty standard, and I did not find it quite worth the cost. However, they have a supplement pack that does help. When I'm really hungry, it helps me be just a little hungry. Nothing else really helped with that. Now, if I'm just a little hungry, it doesn't help me. I'm not a snacker, I'm a gorger. If you're a snacker, it would help you more than me.

Another thing I like is the V16 Energy Drink. It has, wait for it, 16 vitamins. The "Energy" part is from Golden Root, Leuzea root, and Schisandra fruit extracts. It tastes like Emergen-C orange, and is fizzy as well. Emergen-C is 30¢ per packet, and this ranges from 83¢ to $1.39 per packet. It doesn't quite compare to Emergen-C, because V16 has a bunch of other stuff in it. That's where the price difference is - extra stuff.

They have other energy drinks that contain caffeine (usually from tea). All of their products are priced like this. You pay a premium over something comparable because the comparables are not exactly the same. I tried assembling replacements on my own, but that requires huge bottles of other things to get near the price.

If you like what's in them, or like to experiment, then it works out favorably. But as a direct replacement, or if you're already happy with your supplements, then it does not.

So far, I'm pretty happy with it though. It seems like it takes a couple of weeks to ramp up or get in the groove. I've been using the MNS supplements since before Christmas, and it wasn't until mid-January that I noticed anything. Personal habits and subconscious compensation gets in the way for a while. YMMV.

Anyway, it's MLM, and obviously the company itself is all about the marketing. There are often some moral issues with that. I see how it works though. A good 2nd level (Advisor) has extra info, provides support, samples, etc. The mark-up pays for their time. The Distributor mark-up basically pays for tax and shipping, plus a few pennies for their time.

If you search on a product name + advocare, you can see what the mark-up is on every product online. It's right on the product page. Also, the website will list full ingredients, plus links to info about all of it. If you go to their store, it only lists some ingredients, but still the mark-ups. Still MLM, but that's fairly transparent.

If after all of this, you have any interest in trying any of the Advocare products, let me know and I can order stuff for you and save you shipping and tax.

I also have a little bit of some of the energy drinks you could just try from my own supplies if you happen by. (Spark = caffeine+vitamin mix, V16 = other herbs and vitamin mix, Slam = similar to 5-hour energy, but better labeled).

If you want to explore the store, see https://www.advocare.com/14029605/ . Yes, that's my referral number in the URL. If you want me to order something for you to save you shipping/tax, then let me know and we can work out money swaps or whatnot. Alternatively, they're in either Carrollton or Plano. You can order and go pick it up to save shipping (but not tax).
xaminmo: (Josh 2004 Happy)
It was chilly, but we all made it. I tried out the concept of pacing myself from the start. No hard pushes; a big, carby breakfast, more calories in my water, and lots of carbs at lunch. I was pretty much "The" B group, with Sharon and Becky about 3-4 mins ahead, then Ruth and Nadia about 1-2 mins behind me, and then Mark sweeping for Rob and Abe at the back. On the return, I put a little more oomph into my effort, but not a ton. I could feel that I would easily burn through any oomph I had left.

It did well, and I still had some left in the tank, but not as much as I'd hoped. I think a long stop for lunch may be doing me in. Also though, I've been on a weight loss kick, so my glycogen stores are probably fairly low overall.

We shaved some off of the return trip due to group fatigue, and I didn't really feel like riding off by myself today to pick up more miles. (Yes, I'm lazy, and it was cold!).

I didn't turn the GPS off during lunch, so my overall speed may not show up correctly.

Lots of photos on Facebook. Links only:.

Weight down to 261.2: https://www.facebook.com/photo.php?fbid=10153776383725627
Burl street waypoint - Minus Ruth: https://www.facebook.com/photo.php?fbid=10202592642889909
LSA Burgers upstairs bar: http://www.flickr.com/photos/xaminmo/12390200443/?v=1
Jim F, Steve G, Theresa G visible at the bottom of frame. They drove because it was COLD!
Group Photo at LSA Burgers: https://www.facebook.com/photo.php?fbid=10202887808226878
The Rider's Table: https://www.facebook.com/photo.php?fbid=10151934866198017
The Driver's Table: https://www.facebook.com/photo.php?fbid=10151934866383017
It was Hummus and Pitas, best ever: https://www.facebook.com/photo.php?fbid=10153778075110627
Sharon, Becky and Nadia at LSA Burgers: https://www.facebook.com/photo.php?fbid=10153777078865627
Cupcake Birthdays (Sharon last Sat, Mark on Monday): https://www.facebook.com/photo.php?fbid=10153777182745627

Distance: 36.28 mi
Calories: 1,901 C

Time: 2:50:53
Moving Time: 2:47:08
Elapsed Time: 5:15:43

Avg Speed: 12.7 mph
Avg Moving Speed: 13.0 mph
Max Speed: 28.2 mph

Elevation Gain: 897 ft
Elevation Loss: 923 ft
Min Elevation: 437 ft
Max Elevation: 713 ft

Avg HR: 147 bpm
Max HR: 181 bpm
Zones% of Maxbpm

Avg Power: 188 W
Max Power: 1,279 W
Max Avg Power (20 min): 240 W

Avg Bike Cadence: 74 rpm
Max Bike Cadence: 112 rpm

Avg Temperature: 40.0 °F
Min Temperature: 33.2 °F
Max Temperature: 45.4 °F

Power/calorie corrections from:

Stats viewed from:

xaminmo: (Josh 2004 Happy)
266...  on the way down from 272.
266... on the way down from 272.,
originally uploaded by xaminmo.
This morning, I weighed in at 265.8 LBS, down from 272 earlier in the month.
xaminmo: (Josh 2004 Happy)
I realized yesterday at Dinner, or rather, Erica reminded me, that I let my goal slip. The goal is to be 250 LBS or less by spring break so I can do the indoor skydiving out at Stonebriar. I haven't been doing ANYTHING about this. Actually, that's a lie. I've been compensating for any calorie burn with cake, cookies, candy, and huge portions of food.

Technically, I have too much to lose safely by then (6-7 weeks for 19-20 pounds). A pound a week is good. I'll be happy with that. 2 pounds a week is tough. I'd be ecstatic for that. 3 pounds per week is not recommended for the average person.

I was 245LBS before, so I should be able to get there, even if I don't get there in time for spring break.

I know it will be beyond hard. The habits are hard, as is the hunger in general. We'll see what I can do. I burned a pound today, or rather, tomorrow, since it's always on the recovery that it changes. It will be important to keep up the calorie burn, because calorie restriction causes the body to reduce metabolism.

I believe if I stay on top of vitamins, proper portions, avoiding starches and fat additions, and cycle my butt off, I might get close. However, as long as the trend is downward again, I'll be happy.
xaminmo: (Josh 2004 Happy)
Bike clinic at Cadence with 25% discount today only. Then we rode down to Korner Kafe on FM1171. Oscar was nice and the place was comfortable. Food prices were reasonable and everything was very tasty.

Distance: 18.96 mi
Calories: 1,683 C

Time: 1:37:39
Moving Time: 1:36:01
Elapsed Time: 6:34:20

Avg Speed: 11.7 mph
Avg Moving Speed: 11.8 mph
Max Speed: 29.1 mph

Elevation Gain: 745 ft
Elevation Loss: 728 ft
Min Elevation: 514 ft
Max Elevation: 713 ft

Avg HR: 150 bpm
Max HR: 186 bpm

Avg Power: 98 W
Max Power: 859 W
Max Avg Power (20 min): 117 W

Avg Bike Cadence: 60 rpm
Max Bike Cadence: 108 rpm

Avg Temperature: 67.7 °F
Min Temperature: 50.0 °F
Max Temperature: 82.4 °F

xaminmo: Josh 2016 (Default)
Group ride to New China for lunch. First ride out in a few weeks. Found a new Max Heartreat of 191, which is higher than age-estimates.

Distance: 7.25 mi
Calories: 432 C

Time: 42:29
Moving Time: 41:05
Elapsed Time: 1:59:44

Avg Speed: 10.2 mph
Avg Moving Speed: 10.6 mph
Max Speed: 28.8 mph

Elevation Gain: 325 ft
Elevation Loss: 279 ft
Min Elevation: 554 ft
Max Elevation: 663 ft

Avg HR: 121 bpm
Max HR: 191 bpm

Avg Power: 87 W
Max Power: 1,102 W
Max Avg Power (20 min): 112 W

Avg Bike Cadence: 55 rpm
Max Bike Cadence: 175 rpm

Avg Temperature: 69.6 °F
Min Temperature: 66.2 °F
Max Temperature: 84.2 °F

NOTE: Temp is high by 10 degrees

xaminmo: (Josh 2004 Happy)
First ride with Carrolton Cycling Club. First half was Intermediate and No-Drop mixed. We maintained 16mph average, which was awesome. We split off before MacArthur while headed east on I think Royal. Euphoria kicked in somewhere before the split. From there, the pace dropped quite a bit for us, barring a few attacks. There was a pretty serious hill. I tried to keep up with Sharon, but I let her slip ahead, lest I run out of steam before the end of the hill. I ended up being third up. Because of the initial high speed, we had 2 other newbies who hit a wall, and were falling behind. Sharon went back once, and another lady in a red top stayed back as sweeper to bring them in as it got dark.

Overall, the ride was awesome. Very pleased.

Distance: 25.08 mi
Calories: 2,134 C

Time: 1:35:54
Moving Time: 1:32:30
Elapsed Time: 1:57:39

Avg Speed: 15.7 mph
Avg Moving Speed: 16.3 mph
Max Speed: 29.0 mph

Elevation Gain: 764 ft
Elevation Loss: 758 ft
Min Elevation: 434 ft
Max Elevation: 581 ft

Avg Power: 151 W
Max Power: 850 W
Max Avg Power (20 min): 216 W

Avg Temperature: 89.5 °F
Min Temperature: 88.0 °F
Max Temperature: 91.0 °F

xaminmo: (Josh 2004 Happy)
Piddled around and was late heading out.

GPS mount was loose and re-banded that.

Front road tire was flat, so I swapped wheels.

The knobbies were not as inflated as I thought, and the effort required to stay rolling was much higher than I expected. Verified brakes were not rubbing. The tire issue sucked up around 42 watts worth of average effective power, or about 28%.

My right knee was hurting, but got a little better as I rode. My ligaments and tendons keep changing what hurts in that knee as it gets stronger, but overall, the average pain is less than before I started riding. Also, the flare-ups are less than what my old average was. So, I endure, but it was unexpected since I'd been pain free for several days.

Also, my current rims and brakes make SO MUCH NOISE. I tried using brake cleaner, try rag, and even putting dust, dirt, or finger oil and nothing makes them quiet. Grip is okay so I guess it's like a horn, honking any time I have to stop.

Explored Flower Mound and Lewisville trails a bit, but came back after a short ride due to the SLOW. My floor pump should show up today so I don't have to pull the noisy one out of the car. Also, I had work stuff come up that cemented my need to cut the ride short.

It will probably be too warm to ride again later today. Heat Index of 110 planned.

Distance: 16.17 mi
Calories: 1,142 C

Time: 1:33:48
Moving Time: 1:27:39
Elapsed Time: 1:34:19

Avg Speed: 10.3 mph
Avg Moving Speed: 11.1 mph
Max Speed: 22.0 mph

Elevation Gain: 208 ft - Smoothed
Elevation Gain: 597 ft - Raw
Elevation Loss: 188 ft - Smoothed
Elevation Loss: 604 ft - Raw
Min Elevation: 510 ft
Max Elevation: 646 ft

Avg Temperature: 89.0 °F
Min Temperature: 82.0 °F
Max Temperature: 85.0 °F

Avg Power: 175 W
Max Power: 750 W
Max Avg Power (20 min): 203 W



xaminmo: Josh 2016 (Default)

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