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Posts Tagged ‘Fat Smash Diet’

This is a long post!  (You’ve been warned…)
The end of day seventeen and the morning of day eighteen…  Elvis has left the building, folks…
Morning weight: 348lbs.  (on Day 18)
I am down / down “5/25”.  As in, 5lbs down from yesterday and 25lbs down from my fasting start weight: 373lbs (the morning of Day 1).
Yesterday morning (the early morning hours of Day 17), I didn’t sleep well.  I got out of bed a little before 3am and by dawn I’d “cheated” on my blend fast by having a two handfuls of nuts.  The rest of the day I was able to stick with my juice blend and felt pretty good in saying the cheats were aberrations and I was continuing my fast count.  Well, today the desire to chew (and taste something different) got the better of me and I had two slices of toast and two slices of pizza.  I said (in yesterday’s post) if I cheated again, I’d have to call the blend fast done, so that’s what I’m doing in this post.
The “interesting” thing is I’ve now had two five(5) pound changes in the last week.  I gained five pounds overnight a few days ago, and between yesterday and today, I’ve now lost five pounds.  It is routine to lose 5 to 7 pounds in the first day or two of a fast.  This is due to loss of stomach contact and some initial water weight loss (due to decrease of sugar and salt in the diet).  It is not common (in my experience) for this to happen after the first week without some significant change.  I have not restricted water or exercised excessively, so I have to assume there is “something” else going on in my body which is beyond my experience.  As such, and because of my prior comments about “cheating again and ending the fast”, I’m going to modify my behavior to more moderate eating habits (i.e. I’m going to start consuming / chewing food).
Below are the images from my scale to mark the end of the fast:
Image of scale at High end of Blend fast (348lbs) Image of scale at Low end of Blend fast (343lbs)
High end of Blend fast (348lbs) Low end of Blend fast (343lbs)
As per normal, there is a five(5) pounds variance between my “high” and “low” weights.  As explained in previous posts, the high is from me pressing my toes and the low is from pressing my heels.  When I last took my weight on a digital scale at my doctor’s office, their scale showed two(2) pounds less than my low for that day.  I wasn’t pressing forward or backwards.  And, again, I don’t know if their scale is programmed to subtract estimated clothing weight (or how much they might have subtracted).  As I’ve been using the “high” weigh-in, I feel I’m being conservative (and fair).
To summarize:  I started my “blending” fast with the parallel goals of completing one week without chewing while sticking to a plant (vegetable, fruit and legume) based liquefied diet; and, to jump-start myself on my Alternate Day Fasting (ADF) diet which I had started way back in February, but had not stuck to fairly.  I’ve ended up completing the first of the original goals and, in fact, doubling the time to two full weeks.  I said at the end of the second week, I’d like to push through for a third full week, but I was considering the process as “day-to-day” from there on.  I ended up making it through two days (Days 15 and 16), and now have cheated on two consecutive days (Days 17 and 18).  At this point, I’m calling the fast done and moving on to the second goal: switching to the Alternate Day Fasting (ADF) or a “Modified” ADF or to a Intermittent Time Fasting lifestyle – maybe trying “One-Meal-A-Day” (OMAD).
So, which will I choose?  I don’t know…  I’m not sure I have to choose one over the others.  With the exception of having a defined protocol, I’m not sure there is any advantage to picking one of them over the others, so for the time being, I’m leaning to trying a bit of a mix and match to see which “works” for me.
Having said that, what will be my criteria:
1)  Although only specifically stated for the ADF protocol, I believe it is necessary for me to establish a longer and more consistent sleep period and schedule.  I’m therefor committing to trying to get a minimum of seven(7) hours each night.  I will set my start time for 11pm and end to 7am.
2)  A “strict” ADF or MADF has a low-calorie day and a normal-calorie day, with both tending to use windows to extend the daily fast time period.  The preference is to wait until 10am or 11am to break the fast each day and to close the window for eating (and drinking) at least three hours prior to going to bed.  For me, this would mean, no more eating or drinking (the exception being the water required to swallow my heart pills and vitamins before bed), after 8pm.  This will give me a fasting period of 15 to 16 hours each day, with eating windows of 9 to 8 hours on both the “fasting” and “normal” days.
3)  No matter which day or time period, water, black coffee, black tea and green tea are allowed —  EXCEPT during the three hours before bed, when I am only allowed enough water to take my heart medications.
4)  On “fasting” days I will try to limit myself to between 700 and 1,100 calories per day.  These numbers are fairly arbitrary:  the low end is the “recommended” fasting number for adult males doing an ADF.  The upper number is from my prior experience using the “Fat Smash Diet“.  This “high” number is not a caloric limit that many people could live with for very long.  I no longer believe dieting is simply “calories in < calories out = weight loss”.  I now believe limiting “calories in” too severely, over too long a period of time (one or two weeks), simply tells the body to lower your normal basal metabolic rate (BMR – how many calories you need to sustain life in a state of coma).  This makes it difficult to continue to lose weight and even more difficult to continue to keep the lost weight off.  It has also been shown that it is much more difficult to restore or raise the BMR to a previous level once you have lowered it than it was to lower it to start off with.  Basically, we must somehow lose weight while not lowering the BMR.  This means your body must not sense it is ever in a prolonged period of caloric deficit.  The “trick” is to lower the average caloric input over time while convincing the body you are never “really” dieting.  This is the goal of the ADF and the ITF methods.  On ADF, you eat as “normally” as you wish during your eating window.  On the ITF, you not only can eat as much as you wish, you can eat anything you wish – as long as you stay within your eating window.
5)  I must also maintain a reasonable protocol for increasing and maintaining my “calories-out” portion of the formula.  I currently walk my dog each day for 30 minutes (about 1 mile).  I also swim a couple of times a week for 60 minutes per session.  Our local pool will be closing for the winter soon, so I will need to commit to using a “gym” more frequently.  Swimming has a natural advantage over typical gym workouts.  I believe the three main ones to be: swimming tends to be a continuous whole body workout; swimming tends to be less damaging to the support joints (feet, ankles, knees, hips, and spine; and, finally, water transfers heat energy significantly faster than air, which means you will burn more calories to maintain your own body temperature in water than you will do in air of equal temperature.  The combination of these advantages means I will need to go to the gym more frequently and stay (exercise) longer than I would have to by swimming.  The only advantages of the gym (that I know of) are: you can increase your muscle mass to body weight ratio and you can increase your flexibility.  Swimming tends to make bodies long and lean, but not strong and flexible.  Weights and calisthenics will tend to increase muscle density, muscle size and flexibility (if done in conjunction with proper stretching), but not provide a long and lean appearance.  Bottom line:  go to the gym 4-5 times a week and stay for 90 minutes, including weights, stretching and cardio work in each session.
6)  My new protocol will be a rotation of fast day, eat day, OMAD day.  All three will be time restricted, but the window will vary between days: fasting(8 hrs), eating(6 hrs) and OMAD(5 hrs).  Most fasting days will be two eggs, beans(1 can / 1.5 cups) and rice(1/2 cup), and fruits and veggies(no limit).  Most eating days will be two eggs or oatmeal, salad or fruit(no limit) for lunch, normal dinner.  Most OMAD days will be egg(1) and fruit, large dinner (all I can eat / anything I want); if I want a “snack / desert” on my OMAD, it must be eaten 75 minutes to 1 hour before the daily eating window closes.  Water, black coffee, and black tea are any day / any time.  Fruit juice or veggie-fruit blends are only allowed on eating or OMAD days and only during the windows.
I will begin the protocol tomorrow.  I will continue to post images on my MADF page each day and my weight on my “Sweat Equity” pages, but I will not be creating a daily post specifically about this protocol.  I will try to update (via posting) a couple of times a month if I have anything interesting to say.  If I have any significant health changes as a result of the protocol, I will post about those.  And, so it goes, a “lifestyle” with the simple acknowledgement that vacations, holidays, birthdays, and exceptions will happen…  And, you just deal with them.
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On This Day In:
2018 I’ll Trade You…
2017 Luv Me Some Meat Loaf
2016 Unless Your Name Is #AmnestyDon
2015 A Tentative First Step
2014 Making People
2013 On Reading Books
2012 On America
2011 Shiver, Me Timbers!
2010 Fiduciary Breakdown
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The end of day five and the start of day six…
Some days are just easy…  Like a cool summer breeze when you’re sitting in the shade on a hot afternoon.
This morning I woke up feeling fit an energized.  This is a normal and expected feeling after the first few days of veggie juice fasting.  Something “clicks”, and you start to feel terrific.  I got up at 8am and took the dog out for her walk.  Still feeling my oats, around 11am I went out for a jog.  2 miles in 34 minutes.  Not far, and definitely not fast.  As a matter of fact, I felt like I was in treacle.  I felt like I was absolutely plodding along, so I was surprised when I finished under 40 minutes.  I didn’t start sweating until the last lap around the block (2 miles = 5 laps X .4 miles).  When I got back in the house I started pouring sweat.  Anticipating a bit, as soon as I got in the door I got a 32oz bottle of ice water to re-hydrate and cool down.
I then had a couple of bottles of juice while watching a movie with Hil, before going out at 6:30pm for my hour of treading water.  Another bottle of juice and one of water and I’m done for the day / evening.  And before I forget…  NO weight change!  Still 365lbs.  If I hadn’t dropped 3lbs the day before I “might” be upset.  But then again, 1) I’m using an analogue scale, and, 2)  I know from past experience that the weight loss isn’t a straight line down.  When the losses start to decrease, you have to get your head ready for the 1 or 2 pound increase coming from water retention / fluctuation.  So, I’m good…
Issues:  No hunger and no light-headedness.  I lost track of a sentence twice while talking to Hil, had a general sense of fatigue when I was making my veggie blends in the afternoon, and, I got mild palpitations while swimming which have continued into the evening.  No secondary symptoms, so all I can do is monitor and hope they go away.  If it doesn’t clear up by morning, I’ll have to go to the ER.  Ah, the joys or asymptomatic AFib.  Oh, yeah.  I made enough veggie juice to easily see me through Saturday, so I can stretch the juicing fast out to 10 days if I feel like it on Friday.  Friday (morning) is when I finish my 7th day – the planned duration.
After thoughts:  Last night I dreamed about a big plate of SOS.  For those of you unfamiliar with the finest of American dining, that’s “Shit-on-a-Shingle”, which is also known as ground beef in gravy served over toast.  I make mine (the gravy) with mushroom soup and added flour (for thickening), with half an onion and a handful of mushroom.  I saute half of the onions and mushrooms before adding them.  The second half of each I add at the last moment, before serving so they’re fresher in the gravy.  Earlier today, while jogging, instead of going back to SOS, all I could think of was one of the Fat Smash dinners of rice, pinto beans and a heaping portion of bok choy.  Go figure…  I always fancied myself a ribs, mashed potatoes and corn on the cob man.  LOL.  Maybe, there is hope for me and a lifestyle change.  (Naaa…)
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On This Day In:
2017 Duty
2016 Still Gaining
2015 Filling Gaps
2014 Even In Our Sleep
2013 Passion Is Always Personal
2012 And You Are?
2011 Innate Talent

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Well, back to work and back to the gym…
Got weighed in today for our annual “Biggest Loser” competition. The usual goal is to get folks to drop some pounds before the holiday meals start and then kick off a “maintain don’t gain” program through the New Year.
Starting at 305 lbs. I’m back up 13 lbs from my low of 292 lbs early in April of this year. Sounds like a lot, but I’m still down from my unofficial high of 337 lbs last year. “Officially” I started last years’ Biggest Loser at 329 lbs; so, I’m still down some 24 lbs. My “unofficial” weight was what I weighed two weeks before my official weigh-in.
The bottom line is I’ll need to get back to my long jogs again if I want to lose the weight.  Hil and I have been on the Fat Smash Diet for so long it’s no longer working.  Of course, that’s mostly because we’re not super-strict anymore.  We’re pretty close, but not “super”.
I had a short workout today.  I was struggling to get into it.  I raised a good sweat, but – in total – it was a so-so workout.  Two miles jogging and 15 minutes rowing, then 10 minutes of weightlifting.
We’re supposed to be getting a couple of new machines in the gym – a rower and some waist-twistey contraption where I gather you swing your butt from side to side.  I’ve not seen the latter, yet.  I’ve been told it’s just like on TV, but I guess I’ve not seen the infomercial.  It’s supposed to exercise the sides of your stomach.  We’ll see…
On a strictly political note: the provisions of the Health Care Reform started kicking in today.  I must admit to feeling disappointed with the whole thing.  It just hasn’t gone far enough to make a difference – and certainly not in the short term.  Still, I have to tell myself to keep the faith and remember Social Security, Medicare and Veterans Benefits all started out the same – too little – and they eventually got better.
I was watching the news today and saw the Republican’s “Pledge to America” dog and pony show.  The mantra “privatize, privatize, privatize” is so old now!  I can’t believe after the failure of the banks and stock markets that Republican’s still want to turn Social Security, Medicare and the VA over to private industry.  They “honestly” think the problem with the economy was (is) too much government regulation.
All of you folks who’ve lost your retirement funds because of economic collapse; all of you folks who’ve lost your jobs (and homes) because of outsourcing; all of you folks (almost 2,000) who’ve become ill from eating tainted eggs in the last few months because of lack of government health and food inspectors; all of you long-term (over one year) unemployed workers who can’t get jobs because you’re “too old” (over 40) and “too inflexible” (can’t live on minimum wage with no company health insurance, retirement or periodic re-skilling on the company’s dime); all of you young folks who don’t want the “burden” of carrying the older workers in our society (“you need to retire so we can move up the ladder”), who have to live at home (your college degree earns you an unpaid internship) because you have no work experience (but you’ve got $50 to $100K in college loan debt); all of you — tell me how you are going to vote come November???
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Diet Update

Today is the end of day 13 on the diet.  As of Friday, I have lost about 10 pounds!  My energy level is high and I feel well.  Five pounds a week (average) is quite a bit, so I only hope I can keep it up for a while.  I’ve got about four weeks until Thanksgiving and I’d like to lose another 15-20 pounds by then.  We’ll see…
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Ok.  So here I go again.  This time, it’s personal!
Anyway, I was doing my weekly weigh in at the gym at work and the manager there says maybe I should try the Fat Smash Diet.  She says a number of the guys there at the gym have been trying it and they’ve all reported losing 10 pounds in the first couple of weeks.
Yesterday, I went out and got the book and read it.  Today I finished it.  (It’s a very quick read – lots of dead space and 75 recipes.  I’m jazzed so I got Hil to go out an buy the first weeks worth of food for me to try it.
The diet seems reasonable – 4 meals and 3 snacks each day.  The hard part is the size of each is miniscule.  But I’ll try it for the required 3 weeks and see how it goes.  If I can manage to lose the 12 pounds (promised), then maybe I’ll stick it out and go for a 2nd 3 week rotation.  At least the recipes sound more interesting than the other diets Hil and I have been trying for the last couple of years.  My starting weight is 332…  So, I’ve got a lllooonnnggg way to go to reach my ideal weight 185 pounds.  I’ll have to lose half of me!!  To tell the truth, I’ll be happy if I can get down to 250 – that would be 80 pounds lost.  If I could do that in one year, that would be about 1.5 pounds per week – which logically sounds do-able.  (Isn’t it funny how what sounds “doable” is really a tremendous achievement – if I can do it!)
Of course, that’s putting the horse before the cart (as usual)…  The first thing is seeing how much I can drop this first 3 weeks.
Yesterday, Hil and I went for a 45 min walk – I estimate a little over 2 miles.  Today, I went for a hour jog.  Slow, but I estimate 3.5 miles.
That’s it for now.  I’ll try to update this more regularly as the program in only for 3 wks.
To anyone reading this, keep me in your good thoughts (or prayers).
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