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Posts Tagged ‘Scales’

The following is my “goal” for learning / playing guitar for the remainder of this year (2022).  (It will be quite a stretch-goal for me.  LoL!)

Guitar Test

1.) How much do you practice  —  # of Day (6) / week (52);  # of Hours (1)
2.) How well do you know the fretboard
3.) Knowledge of major & minor scale for natural notes
4.) Knowledge of major & minor chords  —  open & barred
5.) Perform three:  Maj7, Min7 & Dom7 chords
6.) Playing & modifying a chord progression
7.) Perform three different Arpeggios  —  anywhere on the fretboard
8.) Build A Major scale (at least 3)  —  demonstrate a knowledge of scale formulas (along 1 string)
9.) Name the tones of four major key signatures
10.) Name & explain three time signatures  —  count, beat, stresses & accents
11.) Explain note duration  —  whole, half, 1/4th, 1/8th, & 1/16th
Of course the object of “learning” these things is not the inherent value of knowledge.  It is the ability to put the knowledge into use why playing the guitar.  Some of the items on the list are things I already “know”.  They are just (still) not yet under my fingertips.  That will come with time and practice…  Inshalla
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On This Day In:
2021 Waiting For The Sting
Right From The Start
2020 Reward Truth In November
2019 Prepare For The 2020 Election
2018 Why #45 Is Uncivil And Sinking
Ole! … Ole, Ole, Ole
Is This Still The United States Of America?
2017 Go Where?
2016 Returning To The Same Box
2015 The Hunter’s Music
2014 Dedication
2013 Unhappy Alternatives
2012 Implications
2011 Never Let Us Down

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Yesterday was our 37th wedding anniversary.  After dinner together, my wife retired to the living room to watch TV for the evening.  I retired to my “computer” room to continue blogging and surfing.
About 9pm, the power went out for our entire block – at least our side of the street anyway.  About 30 minutes later, it went out for the other side, too.  We were not in the middle of a storm.  No rain.  No wind.  Just nighttime and the chill of early December…
After lighting a half-dozen candles in our open-layout kitchen / living room and with nothing else to do, my wife curled up in a recliner and I got out one of my guitars.  I proceeded to practice my strumming, chord transitions, some scales (major, minor and pentatonic) and my (very basic) attempt at a twelve bar blues.  My wife was relatively unimpressed.  She is not a fan of scales – even “enhanced” scales (they are a bit more musical).  She said my playing is “improving” and “when you are actually playing, it’s quite relaxing“.  She was referring to my strumming and chords.
Ah, well, slowly, slowly…
Power was restored just after 11pm.  About one hour ahead of the power company’s website prediction of “between 12 and 1 AM”.  I chided my wife this was the longest she’d ever sat and listened to me “play” guitar.  She normally leaves the room as soon as I start on scales.  LoL!!  All in all, a pleasant way to spend an anniversary evening.
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On This Day In:
2020 Wonder And Dreams
Gatherin’ Up The Tears
2019 I Resemble That Remark… (7!)
2018 Mueller Investigation Comparison To #LyingDonald
2017 #DonTheCon And Russian Collusion
2016 Balance The Truth
2015 Still Itchin’
2014 One Life
2013 Reason Is Your Light
2012 Bordering Manhood
2011 Even Christ Couldn’t

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The injury we do and the one we suffer are not weighed in the same scales.
     ―    Aesop
[As an American, I would like to believe my President when he says we killed a foreign general (Iranian General Qasem Soleimani) who was in the process of ordering / organizing terrorist attacks on Americans in the middle east.  Unfortunately, my President (and his administration) is a known and shameless public liar.  He has lied so frequently and about so many things – both trivial and important – I simply cannot believe anything he says without independently verified, concrete, public proof.
While I have no evidence of it, my opinion is it is far more likely President Trump ordered the drone strike to provoke Iran into taking escalating “tit-for-tat” action which might distract the American public from the up-coming Senate impeachment trial.
While we currently have the most powerful military in the world, incompetent leadership has resulted in the loss of more than one (otherwise) superior force in world history.  I pray his (Trump’s) failure in leadership will not result in any losses (injury or lives) for our brave men and women who will have to pay the real price for his ill-considered decisions and orders.    —    KMAB]
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On This Day In:
2019 Patient Understanding
2018 I Don’t Need No Stinkin’ Form
2017 Fashionista
2016 A Faulty Model Of God
2015 Non Sequitur
2014 No Flags League
I Ain’t Who Am
2013 Spoiling For Fame?
2012 How Many?
2011 Too Tired To Chat Much
2010 I Must Be Crazy!!

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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:
2021 First Ask For Courage
Shadows And Darkness
2020 My 2 Cents
You Do It
Must Be Why I Like Dreamin’
2019 The Opening Step
Day 17/18: That Didn’t Take Long
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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