Doc’s Log #16: The Process of Progress

Doc's Log

 

 

Good morning, friends and famlee! It’s another glorious Monday in our lives! If you can read this, then you’re already ahead of the game.

The past 3 weeks, I’m convinced, have been the tone setters for the rest of my year. I feel so awesome that I almost feel like I’m going to burst sometimes. Why, you ask? Well, I’m not sure but I can pinpoint a few things.

1. I’ve been keeping up with my Bible reading.  One of the biggest goals I’ve set for myself this year was to complete the Bible in a year. I had a few weeks worth of time where I fell off earlier but as of Saturday, I am back on track to be done by the end of the year! That alone feels great, but I feel like I’m really absorbing the message, like God is speaking to me through it. By taking in the Word, I’ve been filled even more with his Spirit. That alone is enough to justify how great I’m feeling. I’ve been praying more, listening more, hearing more when God speaks. I’ve been fulfilling the purpose of Lent and it’s paid off.

2. Since I’ve been on the Daniel Fast, I’ve been keeping junk out of my system. First, let me give the disclaimer. I have not been eating 100% perfectly throughout this fast. I’ve slipped up and had chips a couple of times and a Honey Bun a few days ago and, of course, I allot for mom’s home cooking on Sundays. But in the grand scheme of things, out of 28 meals in a given week, one meal a week and a few slip ups is still leaps and bounds ahead of the way I’d been eating before. It’s almost like a reboot. I feel more energized, more upbeat and stronger. This subscribes to what I always say about how mental well being and physical wellness are so often interconnected. What and how you eat can determine your mindset just as much as vice versa. I look forward to continuing a lifestyle comparable to this one when Lent is over. Not as strict (definitely want to keep bread, cheese and eggs) but refocusing on a mostly plant based style of eating, recommitting to my Flexitarian diet.

3. I’ve been exercising regularly. Though I haven’t been working out everyday like planned to originally, I’ve been working out more with each passing week. The first week, I put in 4 days, this past week it’s been 5. Exercising makes me want to eat right because I don’t want to unravel everything I’ve learned. It also reinforces my healthy eating by contributing to my caloric deficit so I can lose weight and shed fat. I look forward to aiming for 6 days this week! I’m almost done the 2nd week of Couch to 5K!

4. I haven’t been bombarded with the constant negativity I find on social media and have been forced to find other ways to connect.  Between different social media sites and, in turn, different real-time feeds, I’m constantly bombarded with people’s complaints, judgments, criticisms, etc. After a while, it tends to take a toll on you. When I find myself being annoyed by every other update I see, I realize that it’s time to take a break. I noticed it weeks before Lent but I figured I’d wait it out. One thing I notice that I miss most about social media is the sharing part of it. I miss speaking and being heard. I was watching an interesting TED Talk today called “Connected, but alone?“.

It talks about how we post, e-mail, text on a consistent basis and we think it makes us feel connected but it often leaves us feeling more lonely and it resonated with me. It made me think about how hesitant I am to speak to people in person but how I thrive in a virtual setting. Strangers I may not have said 2 words to in person, I’ve had excellent conversations with online. The talk said we do it because we can put our best selves first. We can change what we say,  think before we reply, post our best pictures, show our best moments and it makes us feel like we’re connected…yet still lonely. If we’re not posting, we’re all alone. I realize then that that is the feeling I felt that first day of Lent. I felt……lonely. Three weeks in now, it’s become therapeutic. I’ve eschewed many of my virtual connections in favor of real life ones. I make at least one or two personal phone calls daily and they fulfill me despite how my mind fights me not to. On the phone, I’m vulnerable. I can’t delete and fix my words before I send them. In person, I’m vulnerable. I can’t delete and show another version of myself. And you know what? That’s okay. I’m okay. I think this one contributes way more than I thought it would to my happiness and I didn’t realize it until I typed it just now. Revelations are beautiful. 

In other good news, I dropped 5.2 pounds last week to reach 296.8 pounds!

I’m definitely going to take these next almost 4 weeks of solace and make the most out of them. Friday reaches the halfway point of Lent and I look forward to what the second half brings. I hear God speaking to me and I’m listening. Are you?

Goal for next week: Work out 6 days and get down to 295 lbs.


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

Doc’s Log #15: Lent Update (5 Weeks to Go), No Complaint Challenge

Doc's Log

 

 

Hey everybody!

 

We are officially 12 days into Lent and I have to say it’ s going well. I probably won’t refer to Lent too much after this because let’s face it, you don’t want to hear about this every week for the next 5 weeks and I don’t really want to beat a dead horse.

Unfortunately, I didn’t reach my goal of getting under 300 this week but I did lose a pound and a half this week to get down to 302.0 lbs. Even though I fell short, I still have no complaints.

I finally completed Week 1 of Couch to 5K though I did switch to a different C25K program. The first week was tough but it’s gotten better. I’m looking forward to starting Week 2 tomorrow.

Last week was a bit of a crazy week so I didn’t work out everyday like I’d been planning to but I won’t make any excuses. The time was there but my motivation wasn’t. It doesn’t take much to talk me out of working out. If I hit the workout everyday, I would have reached my under-300 goal.

I still miss being on social media but my productivity has definitely been good. I’ve been getting things done and God has been blessing me. I feel like something BIG is going to come during this fast. I’m just giving each day my all and seeing what comes, not giving tomorrow too much thought.

One thing I’m trying to add in to my everyday routine is meditation twice a day. I feel like I need this in my life and I’ve been hearing/reading about it left and right. I’m not even looking for it, it just kinda shows up in my face. I want this for me and I know God wants it for me. I have to put it into my schedule, 20 minutes x twice a day along with some yoga. Those two seem to go hand in hand so I can carve out an hour of my day (total) for it.

I’ve started the No Complaint Challenge again. I feel like it’s time. It’s not because I’ve been complaining a lot but mainly because I need to cleanse myself from absorbing and spreading negativity. I’ve made it as far as Day 3 before having to restart which is good but typically I find myself complaining about 2-3 times in a given day which isn’t bad but the point of the challenge is 21 days no complaints so that’s still the goal.  If you’ve never done it before, I definitely advise you to give it a try. If you feel like it will be difficult for you, that’s all the more reason to do it. Although the challenge is to go 21 days without complaining, this is something you can apply for life and can benefit not only you but those around you.

And on that note, friends, ciao!

This week’s goal: To begin establishing a regular meditation and routine and also to get my weight back under 300 pounds (so a weight loss of at least 2.1 lbs.)

 


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

Doc’s Log #14: Lent Update – 5 Days Down, 6 Weeks to Go

Doc's Log

 

Hey everybody!

Here we are almost done with the first full week of Lent and I have to say it’s been a great one so far.

First off, my social media hiatus hasn’t nearly been as painful as it has been in the past and that’s a great thing. I miss it a little because I realize how much I used it as a primary way of communicating with people so, in a way, it feels like self imposed isolation but, in an another way, it’s forced me to pick up the phone and actually call people (or at the very least, text). I don’t really text but a handful of people since FB chat and Google Hangouts chat have been my main way of getting in contact and others use that way to get in contact with me. I still get the urge to tweet a thought I’m having sometimes. I love to share my thoughts on social media or spread a positive message. And if you don’t know anything else about me, you know I always have a positive message to share.

Moving right along, the Daniel Fast has been going pretty well also. The first three days were a little rough as expected with hunger pangs, withdrawal headaches and some slight discomfort but by Saturday, I was moving on all cylinders. I keep it pretty simple as far as eating is concerned. Banana and plain oatmeal with peanut butter and cinnamon for breakfast, fruit and nuts for  snacks  and something whole grain (whole wheat pasta, brown rice, or quinoa) and some form of veggie and/or beans. With the 3-5 servings of nuts a day I’m getting plenty of good fats and protein (and not overloading on carbs) which my body enjoys because it keeps me full. Being a user of My Fitness Pal, I can’t help but count my calories and I have yet to pass 2000 calories on a given day. Actually, I may have once. As I said in the initial Lent post, I would be making an exception for my mom’s Sunday dinner and this Sunday, she threw down some curry goat with rice and peas for me. Oh yes, yummy! That one meal to look forward to weekly is enough to keep me straight the other 6 days.

And as an added bonus…

…I’ve lost 11.8 pounds since last week!!

Obviously, that was mostly water especially because my sodium intake is way down but it still feels good because it means with my current weight of 303.4 (down from 315.2), I’m close to being back under 300.

My exercise has been good though I already missed my everyday workout streak by missing Saturday and Sunday. :(

It was definitely a rude awakening. I literally am back to square one it seems because my body felt like I’d never worked out a day in my life. My calisthenic circuits that I planned to do 3 times, I ended up having to cut down to once because I barely made it through. It’s okay, in due time I will get up to 3 but slowly but surely. Rome wasn’t built in a day as the saying goes.

The first week of Couch to 5K and sprints has been promising. I look forward to building up my stamina and getting my running game up. Weekly improvements will continue until I become the runner I want to be.

So, overall, I’m please with how things are turning out. And as I wanted from this Lent season, I’ve prayed and connected with God more and that’s beautiful.

Goal for this week: Reach under 300 in time for next Sunday’s weigh-in.

Enjoy your week, friends! *hugs and brownies*

 


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

Doc’s Log #12: #Lent, The Daniel Fast and Exercise Stuffs

Doc's Log #12

 

 

This is very uncommon for me, writing 2 entries in one day, but this update is long overdue. So let’s get right into it…

 

Long story short, I’m back up to 315. Eating has been crappy and workouts have been nonexistent. Lacking motivation has made progress not only nonexistent but has reversed it.

It’s pitiful, I know.

I’m as disgusted to say it as you are to read it. So with Lent starting yesterday, I decided I needed to do something drastic and I needed to make the promise directly to God and ask for his guidance.

So this year I decided on the largest Lenten changes I’ve made since I’ve been taking a part in it. What are they, you ask? Glad you asked, I’ll tell you.

With the exception of updating this blog, I decided on giving up all social media again this year. Some people asked me why do I keep giving it up every year? It’s because every year it’s still hard to do. For 45.5 weeks every year, I’m Facebooking, tweeting, G+ing, instagramming, etc. just about everyday so when Lent comes around, it’s the perfect time to take a break. The first day is always so surreal because I’m used to being bombarded with info. This morning, I felt a stillness and in some ways, loneliness. It’s like living in the big city all your life then spending that first night in the quiet of the country. The quiet is almost deafening. Imagine that but for your eyes. That’s pretty much what I experience and today was no different. As I get used to it, it begins to feel normal but the first week is always difficult.

In addition to that, I’ve also elected to add in two things to do over the course of my Lenten fast.

Yesterday, I began the Daniel Fast. As written in the description, it’s a “biblically based partial fast” which is derived from two scriptures in the book of Daniel, Chapters 1 and 10 to be exact.

Here is a brief overview:

It’s designed to be done at least 21 days but they recommend no more than 50, so my goal of 46 days is pretty close. Essentially, this is a vegan diet but with more restrictions.

Below is a list of the allowed foods:

All fruits. These can be fresh, frozen, dried, juiced or canned. Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon

All vegetables. These can be fresh, frozen, dried, juiced or canned. Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, veggie burgers are an option if you are not allergic to soy.

All whole grains, including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn.

All nuts and seeds, including but not limited to sunflower seeds, cashews, peanuts, sesame. Also nut butters including peanut butter.

All legumes. These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.

All quality oils including but not limited to olive, canola, grape seed, peanut, and sesame.

Beverages: spring water, distilled water or other pure waters.

Other: tofu, soy products, vinegar, seasonings, salt, herbs and spices.

As you can see, there isn’t a whole lot to choose from as far as food groups but it’s definitely not impossible and it’s not calorie restrictive. I think what I will miss most is bread (no PBJ!) especially since I can’t have meat but luckily I can have whole grain pasta, rice, and quinoa which I all enjoy. This will DEFINITELY be a journey.

My only exception will be my mom’s Sunday dinners. Those will remain. Outside of that, it’s all Daniel Fast, all the time…or as often as possible. There may be some moments where I don’t have that option but I’ll do my best to limit those or keep it as close to the Daniel Fast as possible.

I’ll continue to practice Intermittent fasting with this. That style of eating has become a style that I’ve gotten used to and have grown to enjoy and since that is time based, it can work with any style of eating.

I’m also committing to working out everyday during this fast. Incorporating a basic but intense (for me) calisthenic workout, I’ll be alternating between two circuits on opposite days: wakeupworkout workout

 

And alternating between these two cardio workouts on opposite days:

30MinTreadmillSprintWorkout1-480x369

Though it says treadmill, I’ll be doing it outdoors.

C25KBeginner

I’m two days in, with 44 to go so so far so good.

The ultimate goal of Lent is to bring myself closer to God. THAT is the priority. Asking the Lord for strength and turning to him when I feel myself going wrong is crucial. Lent for me has always been about simply the challenge while totally missing the most important part so, in that respect, this will be different from all my past Lents. 

So, if you pray, pray for me. This is going to be tough but, I think, necessary. When this is over, I’ll be a better man. I can feel it.

Work like it’s all on me, pray like it’s all on Him. Later, friends…

 

 


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

Happy 3rd Blogiversary To Me!!

Happy 3rd Blogaversary To Me!!

 

 

This blog has undergone many incarnations and many platforms (Blogger to Tumblr then back to Blogger then here to WordPress). It began in 2004 as simply a place for me to vent and share my thoughts, then it became a ghost town unused for years. Then it became a place for me to just share stuff.

Then it became the creation I came to call and you came to know as Dr. Marctagon™.

I didn’t really think of the anniversary of when I started this blog until I had a conversation about it. And I thought, hmmm, when would my blogiversary be?

So I looked back at the posts and I decided on the first post of the latest form of the blog and saw the date, March 5th , 2011. So while I didn’t get to celebrate the 1st two anniversaries, better late than never right? :)

So Happy 3rd Blogiversary to me!!

Ironically, I’m pretty much back where I started so  I don’t really feel like I have much to celebrate but at the same time I have so much to celebrate because while the scale hasn’t moved and physically I’m still out of shape, I can say I have 24 races under my belt, including my first marathon which is definitely up there as one of the best (or worst) days of my life.

I’ve evolved as a man. I found and fully embraced the Lord since I started Dr. Marctagon™. I was baptized and I joined my current church. My outlook on life is more positive and open than it’s ever been. My heart has enveloped itself in so much love that sometimes it feels like it’ll burst. So I spread that encouragement and love to others because it’d be selfish to keep to myself.

I’ve been told by many that my actions have inspired them or my words have encouraged them and, in hindsight, that’s more rewarding than any weight loss.

BUT…

 

..and this is a big but…

 

I still have weight to lose. I still have my physical weight loss journey to complete and other goals that depend on it. Pretty soon, I’ll begin studying for my Personal Trainer Certification but how can I train people if I don’t train myself? So, while I prepare myself mentally, I have to prepare myself physically.

But we’ll get to all that later…today we celebrate!

I want to say thank you to everyone who has read, shared, commented, contacted me via e-mail or social media, or prayed for me. I value all of it and I Love you for it. I want to spend this next year meeting some of you in person, becoming more familiar with your journeys, and connecting with you.

This blog is only partially about me. I’m here for YOU. I want to help those who need it and see you succeed, whatever that means for you.

Again, thank you. *hugs and brownies*


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

5 Ways to Strength Train (Without Using Weights)

5 Ways to Strength Train (Without Using Weights) - Dr. Marctagon

 

When most people think of strength training, they think of sweaty shirtless guys huddled around a bench doing chest presses. While that isn’t an incorrect view of what you may see in some gyms, strength training isn’t just for bodybuilders or even, just for men, it’s for everyone.

No matter what you’re training for, even if it’s just for everyday life, strength training is important. Aside from the obvious result of making your stronger, strength training can make you leaner (muscles burns fat simply by existing) or bigger (if you want to bulk up) but either way, more muscular. Strength training makes you less susceptible for injury. It makes everyday activities easier. It increases your endurance, helps you perform better in sports, and in the place where it really counts, the bedroom. ;) Most people think of weights when they think of ways to strength train but there are a ton of other ways to get your strength train without picking up a dumbbell or even without the use a gym. Now, if your goal is to get bigger, I advise you stick with weights. However you want to “tone” and/or become a stronger, I have some other options for you.

So, let’s get into them.

Continue reading my post over at 365 Days of Health and Fitness…

 


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

Doc’s Log #10: 2 Weeks In (Biggest Loser Challenge Update)

Doc's Log #10: 2 weeks In - Biggest Loser Challen

Greetings lovelies and gents! It’s another beautiful Tuesday morning and I’m back with another update. I meant to post last week but hey at least, I didn’t wait 3 months to update you this time (i.e. I’m getting better!).

It’s been an interesting two weeks since the Biggest Loser Challenge got started. For starters, I didn’t work out the first two weeks BUT I did find a new workout I wanted to try. I recently discovered that  Shaun T (the mind behind Insanity) has come out with another workout series he calls Focus T25. So, I checked out the trailer was immediately intrigued by 2 things. First, the workouts are only a timed 25 minutes long (excluding the cooldown, so really 30 minutes). Also, it was less intense than Insanity. Now hol’on, before you get that grin of relief on your face, I didn’t say it was easy. If you’ve ever done a Shaun T Workout (Insanity,  Hip Hop Abs) then you know it will still be difficult and T25 is no different. I liken it to Insanity the way you liken Power 90 to P90X. It sacrifices all out intensity to focus on form and conditioning which is exactly what I needed. With Insanity, I found myself fighting to keep up and when I wasn’t doing that, I was sitting down panting for breath.

Now don’t get me wrong, any workout will have me panting and huffing and puffing because I’m out of shape but if you find yourself not doing more than you’re doing in a given workout, you may have bitten off more than you can chew. I won’t break down all the differences between T25 and Insanity but I found an interesting article that does it for me.

Moving right along…

My diet has been on point for the most part which has been my saving grace. I haven’t been tallying my calories with MFP but I know my portions have been what they should be and I’ve been eating the right foods. I’ve also decided to give a different style of intermittent fasting a try. I’m adopting the 20/4 IF style, which is 20 hours of fasting on nothing but water and a 4 hour window where I can eat food. I actually started last Friday. 16 hours still takes getting used to from time to time, especially if I didn’t follow it the day before. Not eating breakfast is “normal” now so i don’t fret about that but on days when I have to get up super early, I do drink coffee which technically is a violation of my fasting because with the cream and sugar, we’re talking 200 calories in a cup. Since I’m not that big on the taste of coffee, my cup ends up being about 250-300 calories from how much I add to it. Luckily, I only drink coffee 2-3 days a week. I have recently decided I’m going to give cold water a try instead and try going to bed at a decent hour, you know, like a normal person.

But back to the Biggest Loser Challenge. I’m happy to say that two weeks in, I’m down 3.8 pounds from 294.2 lbs to 290.4 lbs., making a total of 29.2 pounds for the year.

I’m pretty much back to where I had gotten before the holidays last year. With the holidays coming up, I can’t have the 30 pound weight gain I had last year, definitely not.

I look forward to starting Focus T25 tonight and I’ll be sure to let you know how it’s going! Have a great week all!


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

Doc’s Log #9: Biggest Loser Challenge

Doc's Log #9: Biggest Loser Challenge

 

 

I’m going to be the Biggest Loser!!

Wait, let me explain. I’m not going to be on the TV show. A friend of mine put together a Biggest Loser challenge to gather people together not only in the name of healthy competition but, more importantly, in the name of support. When she mentioned it a few weeks ago, I knew this would be just the catalyst I needed to get my weight loss train back on the tracks. I was desperately in search of motivation and here it fell into my lap.

Not only is this a chance to have a group to hold me accountable and to share ideas, frustrations, triumphs and feelings with but also a chance to make a little money which definitely can’t hurt.

In order to make it accessible to anyone, the rules are adopted via DietBet as far as taking pictures with a secret word to verify the authenticity of your scale weight. The competition begins today and lasts as long as the Biggest Loser season which is approximately four months. I’ll be weighing in for the competition every week so I’ll be reporting my weigh-ins here once a week and I’ll probably be posting front and side body photos once a month.

As far as my approach, I’ll just keep it simple and take it one day at a time. I’ll continue being a flexitarian: mostly vegetarian, eating meat no more than 3 times a week. I’ll continue with  intermittent fasting, eating all my meals in an 8 hour time period and fasting on all but water for the other 16 hours. I won’t plan a weekly cheat meal. I want to let them come to me like special occasions. Workouts will be HIIT sprints, Couch to 5K running, and calisthenics for strength training. Just like with cheat meals, off days will come to me. Until then, I’ll work out everyday I’m physically able and time permits and 99% of the time it does permit.

One thing I definitely want to focus on more is getting at least 6 hours of sleep a night and taking up a regular regimen of yoga and meditation. I believe the coupling of those two will do wonders for my mental and physical well being.

 

So, there you have it, off we go…wish me luck!!

 

 


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

Think Diet Soda is Better Huh? 3 Ways Diet Soda Is Bad For You

Think Diet Soda is Better Huh? 3 Ways Diet Soda Is Bad For You

When you decided to make some changes to your eating habits, especially that five soda a day habit you’re had for years, you figured, “I’ll switch to diet soda. It’s zero calories so that’s perfectly fine.” In a way, you were correct. You’re definitely benefiting by saving yourself over 600 calories a day and over 150 grams of sugar but switching to diet soda isn’t without its consequences. I’ll put you on to 3 reasons why. Let me learn ya something…

 

1. Artificial sweeteners are no bueno. Though artificial sweeteners like aspartame (Equal) and sucralose (Splenda) do proclaim to be zero calories and are multiple times sweeter than ordinary sugar, the fact that remains that they are artificial. With regular usage, they have often been reported to cause problems as minor as skin rashes and diarrhea and as major as seizures and cancer. Your body can’t process it as well as it does natural sugar. Despite not being sugar, they’ve also been known to raise your blood sugar just as much table sugar does. Zero calories does not mean zero effects unless we’re talking about water.

 

Continue reading over at 365 Days of Health and Fitness…


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!

Doc’s Log #8: The Long Overdue Update

Doc's Log (Notepad)

Good afternoon, friends and fellow (weight) losers! In the words of Rakim, “it’s been a long time, I shouldn’t have left you.

I can’t believe this summer has flown by so quickly and that I haven’t given a progress report all summer! I’ve missed you all. Life happens and unfortunately my poor blog suffered in the process.

As always, there is a good and bad news and developments but I’m trying not to make those post too lengthy. Consider it a “Best of…” or a highlight reel of what’s been going on with me and my weight loss quest.

Here goes…

1. My blood pressure is back to normal. I took my blood pressure being high very seriously and I adjust my diet accordingly. I lowered my sodium intake, got my water intake up to a gallon a day consistently and just ate better overall. And you know what? It helped. I didn’t expect it to go down so quickly but by July, it was 120/80. Awesome!

2. I got my weight down to 293. This is great new considered I started the year at 319. Reducing my sodium helped with this as well because so much of my weight gain seemed too come from water retention. The day after a sodium packed meal or even the day after a cheat meal, sometimes I gain as much as five pounds overnight.  While 26 pounds isn’t a whole lot over the course of 8 months, even the smallest victory is a victory for me.

3. I haven’t worked out all summer. Sad to say, I haven’t run, lifted a weight, done a push up or anything along those lines all summer. My excuse? None unfortunately. It was a combination of being unmotivated and simply lazy. I have started a new job recently though that keeps me very active. Not active as far as impact and intensity but active as in I spend a lot of time on my feet and walking. I downloaded a pedometer app for my phone and on average from the start of the day to arriving at home, including my work day, I take over 22000 steps, with at least 20000 steps being taken at work. That’s the equivalent of 10 miles a day, going by the rule of thumb that walking 2000 steps is the equivalent of walking a mile.

4. My diet has been pretty much on point though. That’s pretty much what kept me from gaining weight this summer. As soon as I got a hold of my diet, things started clicking. I was far from perfect, don’t get me wrong, and a few of my cheat meals went over board but overall, I’ve been eating pretty well. I’d say about 75% of the time I eat the way I’m supposed to. Also I’ve been waiting less. My intermittent fasting plan has me eating 4 times a day but  I usually don’t eat more than three often not eclipsing 2000 calories for the day but I’m not starving myself. I just don’t feel all that hungry all the time. My cheat meals are actually beneficial in this case because they give my metabolism a jump-start to keep it from burning too slow.

5. I decided to push the 9+1 back to next year and focus on fat burning through the remainder of the year. As September has arrived, there just aren’t enough short-range options of races for me to complete the 9+1 before the year’s end so I’ m going to push it back to next year which would prepare me for guaranteed entry into the 2015 NYC Marathon. I also still want another marathon under my belt so I’m planning the Honolulu Marathon for next December. However, I will be applying through the lottery for the 2014 NYC Marathon. If I get in, then the 9+1 will be null and void and I’ll run in 2014 instead.

Other than that I’m just concentrating on getting back into the routine of working out, flexitarian living (ate too much like  carnivore this summer), and sticking to intermittent fasting and getting into the habit of blogging more regularly than every 3 months.


Let's continue the conversation elsewhere!
Follow me on Twitter!
Follow me on Facebook!
Circle me on Google+!
Join my Fit Minus Fat G+ Community!
Into technology? Visit my tech blog/website, Marctagon™ IT!