Week 4 post

Still keeping faith with the transformation of my diet. When out at a Mexican restaurant Saturday (in between scholarship auditions) I was more tempted than usual by the chips, but didn't. That evening, we ended up at an Italian restaurant with friends where my choice was a lovely filet of sole, breaded (I didn't pick it off) in a tasty sauce with crab, shrimp and crayfish -- mmm! No bread, but a little of my wife's Pinot Grigio. Today lunch with a colleague at a sub (sandwich) shop: salad made with sub fixin's (smoked turkey, provolone, bacon) and I did have a little honey mustard dressing, so some sugar there, for sure.

My wife's been making lovely dinners. Tonight: chili (beef, no beans), guacamole, carrot sticks, celery sticks, and half an apple. Last night, smoked pork chops, green beans, cole slaw (not creamy, but made with a fabulous California olive oil flavored with blood orange), and some avacado chunks a few slices of orange.

Most breakfasts have been protein drinks (as before, water, one scoop Designer Whey, one scoop Metabolic Drive, some coconut oil, a scoop of natural full-fat yogurt, and a little cream).

Walking has been slightly more often (probably four days this week) and the associated back/core exercises.

Sleep's been variable, last night not good at all. Went to bed, mind ran around in circles, and got up again. Asleep at 3 or so, up at 6:45.

I've been reading a lot about willpower, concentration, focus, meditation, etc., figuring out my next step in transformation (I'll say more about the reading later). It will probably be beginning a meditation practice, at least one of those times before bed. As I stated earlier, I need a bedtime routine, with meditation (and some space) after any TV, reading, or computer work (like this, at 11:24 PM!). A way to transition. I'll probably begin next week. Again, no hurry. I want these changes to be permanent, not (as before) a short-term effort.

Weight this week:

Bodyfat:

 

Another 3.5 pounds lost, total of 14.5 pounds over 4 weeks.

In some ways that's scary, because I want to remain focused on process and long-term change of habits. I know this can't continue, so in a way need a plateau--that sounds strange, but these losses become motivating. I want motivation to come from within and for the right reasons.

So, keep my mind focused on the changes in eating habits and how good I feel.

And have I said how good I feel? Much better, more energy, more concentration (although if I can get my sleep squared away it will be even better). Hands not stiff, sore, and arthritic feeling in the morning. The walks feel great and I walk at a faster pace. 

Miles to go, but you can only get there one step at at time . . .

Feb 1 update - end of Week 3

So . . . slow to post lately. Will have to improve!

This Week (after 3 weeks):

. . . and bodyfat

How have I done?

Down another 3.5 pounds, total 11 pounds in 3 weeks, better than I would have expected. Body fat percentage is much harder to gauge, since electric impedance measuring of body fat can vary widely, depending on how much water you're retaining. It's particularly hard to gauge versus my opening body fat, which measured 33%, then to 37% for the next two weeks, and now 36%. Assuming I stay on target with lower carbs, then I should be more consistent, so probably the 37% is fine for a beginning measuring point. But small losses won't mean much, week to week. It'll be the longer-term changes, trending in the right direction, which will be significant.

From a compliance standpoint, it's been great and I've been able to do so without any real feelings of  hardship, even when going to a Mexican restaurant and avoiding the chips and salsa (earlier I would have scarfed down the equivalent of a basket before even starting the meal--and probably had a coke to drink as well). At home, I've kept to good foods, moderate snacking on nuts, and my one indulgence every night of one dove dark chocolate.

I've also had several days with no lunch--just the schedule, not a deliberate attempt--which is the beginnings of doing some intermittent fasting. I'll do more of that, no doubt, aiming for a couple days a week with a longer fast (perhaps dinner to dinner: no breakfast or lunch).

My walking has been at least a few days a week, 3 to 4 times. Back exercises the same. I will work to make more consistent.

I went to Bikram Yoga last week. The session was as remembered . . . very intense, but good. I was sore the next couple days, particularly my back and shoulders. I would love to do this . . . but the Bikram place is quite a distance and when I went (for the 8:30 AM class) the traffic was nasty. Left an hour before, got there about 10 minutes before class was to begin. Unpleasant, to say the least! That means leaving at 7:30, class until 10 AM, ca. 35 minutes home, shower/ablute/dress, eat, and get to school ca. 11:30. I simply can't afford that. And with an 8 AM class two days a week, it doesn't combine very well.

They have a 5:30 AM class, which probably means leaving by 4:45 and getting up by 4:15 or so. Even then, I can't do this and be back for my 8 AM classes, so I'd have to do it on other days. The biggest problem, though, is that I'm a musician and have many evenings at concerts. To get up at 4:15 every morning, but have evenings when I don't get home until 10 PM (and am usually fairly wired) would likely mean not enough sleep.

A dilemma. I might try the early class to see how it feels, but it's a challenge to make it work, get to bed early enough consistently enough to make it worthwhile. We'll see.

By the way, this week the cluster headaches finally gave up and went away! I'm so happy to be headache-free and not taking tylenol in addition to naproxen!

Will try to write more often.

end of Week 2

Weight:

and BF:

About 1 1/2 pounds in week two, fairly typical.

I continue to eat well. Exercise is not as often as I would like, but better.

Cluster headaches continue, with one of the worse ones yet today.

Sleep still inconsistent, will try next week to do better.

Just keep at it!

Week One. . .

First, here are the results for the week (weight from Monday, January 19, 2010):

So, down 6 pounds, not unusual at the beginning of a low-carb diet, when you ditch water pretty fast. I still feel a bit bloated, so it will take my body another week or so to make the transition to low carb.

The week was fine in terms of eating. I kept quite strict, only having a salad with chicken tenders (i.e. breaded) when at an Italian restaurant Sunday with friends. It was the least objectionable option (that I liked). I'm too picky about which vegetables I like and have too small a repertoire. I'll work on that at some point, but not now.

Exercise stayed on track, but minimal. Today I walked with my wife for about 30 minutes, followed by my back exercises. Again, I'm trying to limit the number of changes I'm making to only one or two at a time. The temptation to do too much at once (and fail) is strong! But I know from past experience that I need to introduce changes slowly.

I've had cluster headaches for some years now--and the term "suicide headaches" is an apt one! When they're really bad, they're truly unbearable. The worst episode had my blood pressure (when I went in to urgent care) over 200, really frightening. I haven't had any episodes as bad as that for a couple years, and my doctor recommended a blood pressure medication (amlodipine) and naproxen on an ongoing basis. Usually acetaminophen in addition is needed when I have attacks.

This week has been a time of mild attacks. It's hard to know if the diet has anything to do with it. I'm also under a bit of stress right now, so that could be a part of it, too.

All in all, not too bad for a first week. It's the long road that counts.