205.6 - ran 7.3 miles last night

I wanted to push the distance a bit.  It was rough, the last couple miles I was really dragging myself along.  Started out with about a 10 minute mile, ended with 12 minute miles

205

We had a cold snap and some freezing rain, so I haven't been out running this week.  I'm going to try to get out this weekend.

Spartan races

I've registered for the Montana Beast and the Seattle Super.  I'm holding out for a Groupon deal on the Portland Sprint, but I'll complete the trifecta regardless.  I've roped Mark into it, so we'll see how they goes.  

207.2 Ran 5.3 miles

Ran 5.33 miles tonight in 1 hour 2 minutes.  Longest run I've ever done and haven't run much recently, so I was happy just maintaining that slow pace.

275 lbs deadlift

Not sure if that is a PR, but it's the first time in a while that I've gone for a 1 rep max.  I actually wasn't feeling good/strong today, so I was happy to hit that

Grace time - 7:45 @ 115lbs

This is from around Sept 2013, but blog messed up and moved it here

Ran 5k in 30:38

Used a GPS to confirm exact distance.  Feels good to see the time dropping off

Got my 3rd stripe at BJJ tonight

I felt I was due for another stripe, but I was surprised to get two tonight. 

Ran Warrior Dash on Sunday

Great course, constant hills.  Wasn't officially timed, but did the 5k in about 48 minutes

205.6

Started back at Crossfit on Monday after almost a month off.  It's been pretty hot, so it gets extra sweaty in there.  Here is how pretty I look after a workout.

204.4 return from trip to Mom's house

Had Nina on town for a few days, then dropped her off at the airport and went straight to my mom's house near Seattle, so diet went out the window a bit.  Now to get back on track.  The 2k calorie diet didn't seem to be working that well (got initial results, then started to stall and feel worse).  I'm thinking of doing 2500 this time.

201.2

Ran three miles yesterday.  Hopefully things get back on track and I cross under 200 in the next day or two

202.2

I would be mad if it weren't so funny.  Every time I come close to getting under 200 lbs, my weight jumps.  I didn't do anything different yesterday.  I'm going to try adding in some running today and see what happens 

200.6

Strict calorie counting is going great so far.  Hoping to keep this up until I hit 190

203.2

I've been logging every calorie I eat and keeping the total under 2000.  I'm only 3 days in, but it's already had a big effect.  It should be easy to get down to 190 if I keep this up.

209 - Ran Spartan Sprint on Saturday (photo)

I ran the Spartan Sprint at Washougal MX Park on Saturday, it was a great course and definitely a lot harder than the Rugged Maniac courses I've done.  I finished in 1 hour 49 minutes, which put me about 780th place (out of 4611 people).  I'd like to do the Super & Beast length Spartan courses next year. 

But, my weight has ballooned suddenly, which I'm guessing is partly due to swelling, and I wasn't eating that great leading up to the race, so I expect the weight to come back down.

My attempts to cut calories over the last couple weeks failed miserably.  I'm not really sure why.  I ate significantly less, but gained about .2 per day until I hit 206, then jumped to today's 209.  The lesson learned is that I'm going to have to actually count and track calories if I want to keep losing weight, the easy days of just "eating less" are gone, I'm not fat enough for guess-work anymore.

 

 

203.2. - trying to lose 15lbs in a month

I've been floundering a bit since the BJJ tourney, not sure if I wanted to bulk up or lose weight.  So, I've decided to try to drop another 15 lbs.  that would get me down a weight class and make me able to cut a bit of weight to then drop another weight class for competitions.  

Then I will have lost most of the weight I have to lose and can start slowly adding muscle.

201.2

Bjj tourney went terrible, but at least it gave me something to focus on to get my weight down.

202.2

Weight is on track for Saturday

202.8 and 21% body fat

I'm on target for being under 202 by Saturday to make weight for my BJJ tournament, so that is good.  I'll be glad when it's over so I don't have to think about it so much. 

I got my body fat measured in a Bod Pod yesterday.  I was surprised to get a reading of 21%.  I'd like to get it down a little farther, but I think now I need to add some muscle first.  Next week I'm going to work out a higher calorie diet and see how much muscle I can put on in 8 weeks (that is when the Bod Pod will come back to check everybody again)

203.6 (got new scale that has .2 increments)

203.5

I was surprised to see that number this morning.  I've cut back on eating but didn't think I had cut back that much.  I have been feeling drained the last 2 days, so maybe I'll eat a bit more today and try to find a good balance. 

206.5. - starting calorie cut

I started putting on weight and felt much stronger with the higher protein diet, but I need to weigh about 202 by 6/21 for the Subleague tournament, so I'm cutting back to taper down.  After that, I'll probably look into a diet with bulking and cutting phases.  I need to get the rest of the fat off me and I feel like I've been treading water for a while.

Got my first stripe at BJJ class last night

A minor accomplishment, but I was happy about it.  It's one more step in the right direction.

Rugged Maniac time - 48 minutes

I ran the Rugged Maniac again last Saturday.  I did it in about 48 minutes (they don't have a clock up, so I had to ask someone the time at the finish).  They had a few new obstacles that were interesting, including a traverse over a mud pit on rings (hung like Olympic rings).  There were about 10 rings and I made it across with no issue, so that was cool.  I've been uncertain how I would do on some of the monkey bar type obstacles at the Spartan Sprint in August, so this was a good warm up.

203 - Entered a BJJ tournament

Been holding at 203 to 203.5.  A few days ago I decided to start increasing my protein intake because I see to be at a stall and am not getting stronger or losing weight.  Also, I entered a BJJ tournament (Subleague on 6/21) and I don't think I can drop a weight class by then, so I might as well be as strong as I can be by then. 

I thought my weight might quickly start going up, since I am eating a fair bit more, but so far my weight hasn't moved but I feel better.  We'll see how this goes.  I ordered some Mt Capra Deep30 (goat milk based protein powder), and I'm curious to see how I do on that. 

202.5 and landed first triangle choke

I'm pretty beat up today, but BJJ class last night was a good one.  Usually I'm lucky to roll for 4 rounds at the end of class, then people start leaving or they stay paired off.  But last night I got in about 7 rounds in.  The class is mostly white belts, so I'm finally able to hit some moves that I never pull off on people better than me.  I finished a few armbars and the first triangle I think I've ever actually pulled off. 

I'd prefer to just work on positions and control, but it's good to land a sub at least a few times to know you can potentially do it.

203

My weight has been holding around 205, was surprised to see it down to 203 this morning.  Maybe the addition of BJJ into my Crossfit routine will help me drop the last 20 lbs.

Last week I did both and it was definitely a busy and tiring week, but I think I can get into the flow of it pretty quickly.  My first BJJ class was pretty rough on me, since I didn't remember anything and was straining harder than necessary.  The 2nd class was already a big improvement.  I should be able to get through the class with it just being a cardio/light strength type activity, so I can leave the harder workouts for Crossfit.

185 back squat

A bit ugly and slow out of the bottom.

135 full clean

It was a bit ugly, but I did a full clean (with squat) with 135.  This change in my squat form is making a big difference.  I don't think I had properly full cleaned more than 65 before this.

Started at Impact Jiu Jitsu today

Just finished my first class.  Had a good time, nice laid back atmosphere.  And no exercise to start.  A lot of places put you through a workout as "warmup", which is generally a good idea, but since I'm doing Crossfit 3 days a week, I'm glad to not have too much more added in.

115 lbs front squat

I've always had trouble with squats, mostly due to form.  I can't keep my back straight/arched, so adding any weight just pulls on my lower back.  It has been very slowly improving, but is still something I'm trying to sort out.  I think yoga or some other combo of stretching/physical therapy might be needed.

But, by adjusting my squat technique a little, I found I was able to comfortably add weight for the first time in a while.  Basically I just push my hips back a little bit at the bottom of the squat, before I come up out of the squat.  I think this is what Mark Rippetoe teaches.  I found that if I start the drive up with my hips, then follow with my back, I have a much easier time.  When I try to lift everything evenly and keep my back/chest upright, I just can't generate any power. 

I feel fine lifting like that, so I'll probably keep it up but still try to improve flexibility in my hips and lower back to see if I can't do it the "right" way.

275 lbs dead lift

And did all 36 lipping pull ups without a band

Filthy Fifty - benchmark time: 35:08

Used an 18" box, 35 lbs kb.  Couldn't get my knees to my elbows, but got my knees higher than usual.

203 - dropping fruit/fructose/sugars

I've been holding between 205 and 207 for a while now and not feeling as good as I was in January.  I realized one of the main differences is that I was limiting fruit when I started Paleo, but when I got sick, I stayed with Paleo but starting eating a lot more fruit.  I've noticed for many years that I don't do well with a lot of fruit in my diet, but I still crave it more than just about any other food.

So I was already thinking about what I needed to do to get my diet back on track.  I then happened to come across an article by Ben Greenfield on How to Fix Your Gut:
http://www.bengreenfieldfitness.com/2013/07/how-to-fix-your-gut/

I knew that fruit sugar probably had a sugar spike effect on me, which kick starts a high & low cycle that then leads to more craving.  But I had never heard of people having fructose/FODMAP sensitivity.  I had heard of FODMAPs before, but it sounded complicated and I never researched it.

So, I decided to drop fruit completely and am trying to limit all other sugars and foods on the FODMAP list.  After just 24 hours of doing this, I was suddenly down 4 lbs and noticed significant improvement in my digestion (less gas, if you must know). 

So I'm going to keep this up for a few days, then introduce individual low-FODMAP fruits one at a time to see which ones I can eat without issue.  I'm still going to try to keep all fruit intake to a minimum, but I want to find a sustainable level for the long term.

PR - 11 DUs

205 - WOD & Diet update

Weight is holding steady.  I'm feeling good eating paleo, not having to calorie count or put too much thought into it.  I figure if I want to get under 200 I'll have to put in some extra effort, but I'm happy maintaining right now. 

Crossfit is going well, seeing the results day by day.

Today's WOD:  (we are in a de-loading week, so lighter weights for higher reps)

Strength: push press 5x5 adding weight each set

4 RFT
8 shoulder press - 65 lbs
10 front squats - 65 lbs

 Then

3 RFT
12 wall ball sit ups - 18 lbs ball
12 PVC jump overs

Then

2 RFT
25 DUs  - I did all DUs, but I have to do a DU, single, DU,... can't quite chain DUs together yet.
15 diamond pushups - Did them all without going to my knees, but the last 5 got pretty "wormy"

TOTAL TIME:  17:06
I was last place out of the class of about 15, but I was actually proud of that since most everybody used only a bar and did single-unders.  Not knocking them, I just remember when that was me.  I'm glad to be able to push myself through a harder workout these days.

My tips for significant weight loss

On another forum, someone was asking for tips on losing a significant amount of weight.  I guess I was in the mood to do some typing, because I gave a pretty complete answer, which I thought I'd copy over to here in case I'm ever asked for my opinions on the subject again.

----------------------------
I've weighed as much as 345 and am currently at 205, so I know what it's like to try to lose a significant amount of weight.  I was also a fairly active fat guy, but the funny thing is that as you start losing a significant amount of weight, you'll look back on your current weight and say "what was I thinking?". 

I still feel like a fat guy and it takes a while to change that mind set. 

My recommendation for significantly overweight people is to keep exercise light and focus on diet.  Walking is actually perfect.  As far as diet goes, I would start out with a very limited menu, eating mostly the same thing every day (or having one or two options that you alternate between).  The problem with starting a new diet is what they call "decision fatigue".  Your willpower is drained by having to constantly make decisions about what you are eating and how you are exercising.  My keeping to a set program and limiting your food options, you reduce the number of decisions. 
Then, later into the program when it isn't a struggle to keep to the basics, you can start to get a bit more creative, but always fall back to your basic starting program if you find yourself falling off the wagon. 

Get enough sleep.  Actually, get more than you think you need.  Change your priorities so that your diet, light exercise and sleep are your main focus.  That might mean cutting out some TV time or not going out with friends for a while, so that you can get into this routine.  If you are tired, your willpower will break quickly. 

There are many ways to start a weight loss program, but I've always been a fan of just jumping in with both feet.  Figure out your diet and just starting immediately.  Drop all the fast food.  Acknowledge that the first week is going to suck and just decide to at least go hardcore for a week.  You are going to be hungry at times.  You are going to want to quit.  At the end of that week, you should feel good enough to keep going. 

Look into what a good daily calorie total for you is.  I would recommend something fairly aggressive, like 1800 per day.  Then plan out each meal and get an exact count for everything you eat.  Don't cheat, not even a little. 

You have to look at this as life and death.  If you knew a  heroin addict and they were trying to get clean, you wouldn't tell them it's ok to shoot up sometimes as long as you get back with the program tomorrow.  With obesity, it's the same thing.  It's not the calories that matter when you cheat on your diet, it's the psychological spiral and physical roller coaster (the bad food makes you feel worse, which then makes it harder to find the willpower to get back on the program). 

But, when it really comes down to it, it's a mental thing.  You have to find something inside you that you can latch onto and keep going.  For years I would get on a program like the one I described above, lose 30 or 40 lbs, then slowly put it back on.  It wasn't until my son was born 2 years ago that I was able to really look at myself and my life, and make a long term commitment.  Once I did that, it actually wasn't hard to lose 100+ lbs.  Something just changed in me and it was just a matter of putting in the time to get the work done. 

But obviously that's a difficult thing that is going to be different for everybody.  I wish you the best of luck.  It's a different world once you get to your goal weight.

Finally over flu

Went back to Crossfit yesterday for the first time in 2 weeks.  I was afraid I would cough my way through it, but once I got warmed up, I felt fine. 

200

I guess 200 was my next goal, but I won't feel like I've made it until I'm under 200

200.5

Hoping to go back to CrossFit tomorrow.  Right now I still can't take a deep breath without coughing, so we'll see. 

201.5

Finally over the flu, but still have some lingering chest congestion.  Not sure if this weight drop will hold or if it's just a temporary side effect of being sick.

203.5

Being sick is working for me

Got sick

I started feeling a bit sick on Tuesday and it probably didn't help that I'd just done the Murph.  Yesterday and today have been bad, mostly because Jenny and Owen are also sick and I was up until 5am with Owen last night.  So I think one good night of sleep will finish off this cold.

205.5

Sore and tired still from yesterday's WOD, but hopefully I recover enough for tomorrow's WOD.

"Murph" time - 66:09

Probably the hardest 66 minutes of physical activity in my life, but it felt great to finish.

I did all of the pull ups with a blue/medium band, which I was pretty happy about.  I figured I would have to go to a heavier band or maybe even jumping pull ups, but I was able to gut it out. 

The push-ups got ugly.  I didn't go to my knees, but they did get shallower and shallower as time went on.  I kept pretty good form on all of the squats.  I did stand on the edge of the mats to get a heel lift towards the 2nd half of the squats.

First linked kipping pull ups

I did my first linked/unbroken kipping pull ups.  I did 6.  This was the first WOD where I did all the pull ups without a band and I did all the DUs (I can't link those together yet, I have to go double/single/double).

skill: push ups by metronome (3 seconds down, hold 1 second, fast up, then hold 1 second at top)

strength: bench press

WOD:
10 min AMRAP ladder
(starting with 1 rep of each, then adding a rep each round)
wall ball
pull ups
KB swings
-------
10 Double Unders after each set

then 100 abmat situps to finish.

I did 6+1 rounds.

207

Had a pretty heavy leg workout yesterday, which often makes my weight go up or at least hold steady, so I was surprised at the weight loss.  I guess eating Paleo does show that wheat/dairy/etc makes me retain some weight.

Not only did I feel better working our yesterday, but I wasn't as sore as I expected today.  I was feeling energetic, so I went for a run.  Did 3 miles in about 33 minutes, which I was happy with since my legs felt dead from the start.

I need to work on the mental side of running, because I can run much faster when I focus, but I zone out and revert back to a shuffling jog.

208.5

Felt pretty good today.  I think I don't do well with too many nuts in my diet, so that first day was pretty almond heavy and that was probably the cause of my difficult transition. 

Today's WOD
skill: rope climb and then...
plank/Burpee/rope climb fartlek race

strength: OH Squat

WOD:
Bear Complex

We had to do 7 reps for 8 rounds.  Once you started the first rep, you couldn't put the bar down until you finished the 7th, and you had to add weight each round until you couldn't finish a round.  I did 7 rounds and got to a max weight of 85 lbs, but that took so long that I didn't attempt an 8th round.  It was a good high rep/low weight workout, which is what I feel I benefit most from at this point.

209 - January Paleo challenge

I ate mostly Paleo yesterday.  Didn't really feel great, but there is always an adjustment period.