Begining of June Update

I thought I would give another update.

Weight:I really did not want to start tracking weight. I don't want to be one of those people that are obsessed with how much they weigh. I began to track it or at least check it just to see if i was making progress. I check this morning pre-workout and I was down to 224. Of course that can vary a couple of pounds either way based on food consumption, natural waste elimination, and attire. I am trying to keep it consistent on that part. I always weigh before I work out with t-shirt, shorts, sock and shoes on. Also I have 500ml water and have already urinated for the morning. So the bottom line is that should give me a pretty consistent number to go by. I am impressed with my progress considering I went on a trip to Dallas for work and ate filet mingon, steak etc on my trip. I guess keeping track of your diet and watching portion control 90% of the time pays off. You can still eat out as long as it is not a habit and as long as you don't really go nuts when you do.

Cycling:The weather has been sporatic around here lately so I have not been able to bike as frequently as I would like. I was able to hit the 20 mile mark the other day. I added a loop to my normal ride and neglected to check the route first. Boy did I pay for that one. The loop was quite hilly. Not a good add to a ride when you have not done that distance before. My average time suffered, but I was able to complete the ride and because of my recent conditioning I recovered pretty quickly. I also have been fighting a sinus infection so I was coughing and sneezing on the ride which I am sure did not help.

Streching:I cannot stress the importance of stretching enough. Before you workout at all you must stretch! I am still recovering from a muscle pull in my left latissimus dorsi. It is usually ok, but I did not strech it out enough this morning and tweaked it again while I was doing some lateral raises with dumbells. If you do not have time to stretch then do not bother even lifting or exercising. It's not worth it!

End of May update

Well,

I am really getting into the lifting and enjoying it.

I have started to take some supplements before and after my workouts. here is what I have used and the results so far:

• Pre-Workout - GNC version of L-Arginine 1000mg. I take 3 capsules as soon as I get up at 4:45am. I then have a half of a PowerBar Energize on the way to the gym. I also try to drink 500ml water before I get to the gym. I am on the stationary bike by 5:15-5:20am. the L-Arginine is a pre-coursor for Nitric Oxide. This helps promote blood flow and volume so that later in my workouts I do not feel as fatigued. The PowerBar helps me with just a little boost of carbs first thing so I am not hitting the wall after 45min of working out. The straight L-Arginine seems to be the cheapest way to get Nitric Oxide. There are many types of pre=workout nitric out there, but most contain caffeine, which I am trying to limit.
  


• Post-Workout - Pro-Nos by MRI. I drive home 10min and immediately make my protein shake with the Pro-Nos powder. I am very conscience of the fact that this needs to be consumed within 30min for optimum effect. I have been very pleased with the taste of the Pro-Nos so far. I have only been on it for a two weeks so I cannot tell if it is making any difference physically. I know that it does not give me as much gas as the other proteins I have used.

Tracking-I have also begun logging my workouts. This helps me in many ways. First I can keep track of what weight's are being used for which exercises. It is much easier to increase the weight when I am ready if I don't waste the first set hunting for the right weight to use. Second, I can use the total weight of my workout to gauge how hard I have worked out. I simply do the math and come up with a total lifted amount and compare that to previous days to judge how hard I am pushing myself.

Cycling- I am working my way up on biking. I got new tires for my mountain bike. They are kind of like a hybrid tire, smooth in the middle, but they still have some tread on the edges. They have much less rolling resistance. I was able to do 14.76 miles in 62min. I am going for 20 miles in one ride this weekend I still want to work up to a 50 and then a 100mile ride! I can really tell the difference in my bike tires and the workouts, I have improved my avg speed, distance and my recovery's are much easier when I bike.

Begining of May Update!

If anyone is really reading this here is an update.

Movies
Saw Iron Man over the weekend with my kid. Awesome movie. They nailed the Iron Man character and Robert Downey Jr IS Tony Stark! I highly recommend it to comic book and movie fans alike.

Health update.
I am down to 228. Sometimes it feels like more, but I did not put that weight on overnight, so I guess it will not come off that quickly from now on. I am starting to push the workouts a lot more and starting to feel the strains and aches more. If anyone is interested in my diet plan then leave a comment and I can show you exactly what I eat each day. I post it to nutiriondata.com and then to google docs.

Health Update 4-22-08

Time for a health update.

I have instituted two new programs into my nutrition and exercise routine. The first is the web site www.nutritiondata.com. The second is an exercise/weightlifting program from BodyFortress.com.

Nutrition Data.com

I found this site two weeks ago while looking for information on a food (I don't remember which one). I was trying to keep a food log. This site has helped me immensely. It has an extensive database of common food items which you can add to your "Pantry". They even have some fast food places. You can create a recipe from ingredients and have the site "analyze" it for nutritional value. You can also enter your own custom food entries if you have the Nutrition Facts label available. The log can keep track of all of your calories, carbs, proteins, fats, vitamins, and minerals. You can let the site fill your daily values based on your weight, height, age and activity levels, or you can adjust your own. It even has a fullness factor, protein quality, nutrition wheel, glycemic index and inflammation estimator. I have been able to judge and rate my diet and note the areas I need to cut back on or areas I am lacking in nutrition. I use the site several times a day to help me plan my next meal ot snacks. I have been able to stay satisfied and still keep below 2000 calories a day along with increasing my protein, reducing my fat and sugar intake.

Body Fortress.com

I found this site as I was looking for additional nutrition data for my food log. The exercise routine they suggested is great. It allows me to lift four days a week, while giving each muscle group at least 3 days recovery in between lifting days. I use the following schedule:

Week 1

• Monday - Chest-Shoulders-Triceps
• Tuesday- Back-Biceps-Abs
• Thursday-Legs
• Friday- Chest-Shoulders-Triceps-Abs

Week 2

• Monday- Back-Biceps-Abs
• Tuesday- Chest-Shoulders-Triceps
• Thursday- Legs-Abs
• Friday- Back-Biceps

Every day that I lift I first hit the stationary bike for a 15-20min warm up at moderate effort. I then stretch the muscle groups I am going to be using that day.

On the weekends I have tried to include a short and long bike ride. My short rides usually last between 5 and 7 miles. I am currently going around 10miles for my longer rides. I would like to push that up to 20miles, but I need to get a different bike for that. I am using a $99 10yr old Schwinn mountain bike. I need to move up to a hybrid or road bike to really get a 20-30mile ride in.

I will continue to give updates occasionaly.

Weight and the "gut"

I recently went to my doctor when I got the first week of Feb 2008 and had to fly for business within a few days. I was worried about having the flu and flying across the country.

During the checkout two things popped up, both of them probably being related. 1st was weight. I am 6'1''. and have always been around the 200lb mark. I had ballooned up to 249! The doctor said my blood pressure was borderline high also. This was a real wake up call for me, not that I had not noticed the spare tire i was packing! I decided that I was not going to leave my wife and kids any earlier than the good Lord wanted me to. Here what I did and the results so far.

DIET:

• I switched from Coke to Coke Zero or Coke Zero Cherry. I used to drink a 1ltr Coke before lunch, have another 20oz for lunch and then have a glass or two when I got home. Three things I cut out or way down: Sugar, Calories (800 down to zero per day), Caffeine(helps with the blood pressure). I still have to have the one Coke Zero in the morning for the wake up caffeine.
  
• Sodium. I really try to watch it now. I paid no attention to it before. You would not believe how much sodium is in lunch meat or salad dressing!
• Cereal. I started buying cereal based on the nutrition labels. I eat Special K with Strawberries, Grape Nuts, Honey Nut Cheerios, Raisin Bran etc. I cut down on portions for cereal too. If the serving size is 1cup then I try to stick to that, maybe just a little more. Healthy cereal has so many benefits. Balanced nutrition, low fat, high fiber, low calorie, etc. I also try to substitute cereal for ice cream or another "bad" snack. If I get hungry after dinner then I grab a small bowl of Raisin Bran instead of a piece of cake.
• Salads. I try to eat at least one salad a day. I either eat them with a little meat on them(grilled chicken or steak), or I just put some bacon bits, a little shredded cheese, non-fat croutons, and low fat, low sodium dressing. I also try to mix up the salads. Dole has a good variety of mixed greens and other types of salad mixes, pre washed and bagged.
• Water or flavored water instead of sports drinks or pop. I drink 1 or 2 32oz. Powerade Option Low Calorie Sports Drink(only 10cal per 8oz serving)
  
• A little red wine (1 glass) when we are out to dinner.
• I am not obsessive about "dieting" either. I will enjoy a "regular" meal with the family every now and then, but I just am trying to eat smarter.
  

EXERCISE:

• We got bought an exercise bike almost two years ago. I never really used it. I like bike riding outside and found the stationary bike incredibly boring. Since Feb I have used the stationary bike 3-5 times a week for 30min. I use the weight loss interval program and try to stay at least 10 rpm ahead of the level they want you at for that section of the workout. I also use either my laptop on the bike with a hand made shelf and bungee system, or I use my BlackBerry to watch movies or listen to music so I don't get too bored.
• I also make sure as soon as I finish my ride to do 3 or four sets of 10-25 sit ups, usually in a 25, 15, 10, 10 interval. I have also started to mix in some free weights.
• We won some passes to the local gym at the KCSA auction and I plan to use that on weekends and evenings that my wife does not work.
• I am looking forward to getting out and biking on the roads again. I want to work my way up to a 50mi ride this summer.
  

RESULTS SO FAR:

• I feel great!! I have so much more energy. My back does not hurt. I do not get winded walking up stairs anymore.
• I weighed myself recently. 232! It feels like more. I am not too worried about the number. If I can lose the belly, feel better, control the blood pressure, and strengthen my body the I will be OK with that. If I settle in at 215 or 220 with all of the above then great.
• I also had a physical recently. Cholesterol, blood pressure, etc were all right in line.

I will post more later about my progress.

Failed again

Well, I guess I failed again. I promised to post to this blog "regularly"(still not sure what that means) Either way posting once in 6 months cannot be called regular. I will be posting a column(blog post) on mobile tech and my opinions soon. I got a BlackBerry and I have some thoughts about it and other digital world things.

Students today.

I recently attended a ground breaking ceremony at Kalamazoo Christian High School. They are adding a new science wing to the school which will enable the kids there to actually begin experiencing some of the technologies that they will encounter in colleges.

One of the speakers said something that struck a cord with me. He said that the learning our students will do in that new wing and throughout the school will influence the direction of our society for years to come. One of the main things that KCSA can provide for students that public schools are not right now is a sense of responsibility. Far too many schools today feel that they have to be the parent and the teacher of our young people. They emphasize the person over the community. Individual achievement is promoted more than community progress. Student are taught if it feels right and you feel good about yourself then it must be OK. What are we teaching young people?

A friend of mine recently alerted me to these items on the Web:

First is a web site by Oakland County, MI Judge Michael Warren called America's Survival Guide. The subtitle of this site is "America is slowly committing suicide." I agree with his assessment.

The second is a video done by students at Kansas State University.


This video is right on the money. Having a teenager I can tell you that this video really hit home.