Here we go again - this time with a bit more focus and smarts (and appropriate dumbing down where needed.) Before the wedding I was able to successfully follow an incremental diet and exercise program that cut down on a lot of body fat while maintaining muscle and strength. This time I'm aiming at packing on some muscle onto my frame (a bit of fat gain is expected and unavoidable)
I'll look at it as a 6 week experiment and see if I want to change my direction after that time.
start: 9/17/11 Sat
end: 11/5/11 Sat
Goal: gain 2lbs a week ( total + 12lbs)
get 2 comments regarding gains (positive comments lol) getting a few comments about my fat loss was hugely encouraging
make gains on major lifts
Training: I have a few in mind:
5/3/1 "no rack no problem" variation (main lifts: deadlift, press, power clean, bent over row) 3 x a week
Starting Strength ( squat, press, power clean or deadlift)
Dan John (8-6-4 squat, power clean, press)
They are all similar in that they feature the best complex movements done with high frequency and aiming to add weight to the bar
Diet: eat big. nuff said. maybe do low carb breakfast and lunch to help minimize fat gain
Sunday, September 18, 2011
Tuesday, February 15, 2011
Feb 2011 update
- finishing up omnifocus trial on the mac. I already got the iphone version. I was skeptical on how good this program is from all the GTD/productivity fan boys raving about it but decided to put it to the test and so far so good! I'm still trying to figure out how I want to setup my system and what is the best way to customize it for my needs but my productivity and clarity has skyrocketed. Some of this can be attributed to a new level of mindfulness and motivation to be productive; some to actually writing down projects and steps (could be done on any tool). However, knowing that I am using the generally accepted "best" (and most expensive - the ferrari of GTD apps) shut the part of my brain that asks in the background (is there a better tool for what I'm doing?)
- another concept I've embraced (maybe i'm just drinking the lastest flavor of koolaid) is work is work... in the end all these systems, list, and advice is not work, only when you're getting your hands (and brain) dirty are you really getting work done and moving towards your goals. Not that I'm consuming no distractions, but now I catch myself and can at least identify what I'm doing
- people you are around makes a huge difference. Being around positive, hopeful, high-value high-character tends to rub off and make you a better person. Being around negative, poisonous, finger pointing and grumbling people does the same thing and sucks all the joy and energy out of your life. I've been asking myself which of 2 am I more like and it's been a good reality check for myself
- hurt my lats and it's been a multiple week recovery effort. For a few weeks I couldn't even sleep without pain (first dull, then more concentrated) and couldn't sleep more than 4 hours peacefully at a time. that really sucked and drained a lot of my energy and will to do physical movement. fortunately there is indoor biking which is low impact and even I can do with my 80yr old body lol
- listened to Gary Taube's "Why we get fat" audio book on the way down to portland and it summed up all the information I've been reading and digesting over the last 10 years up well and stirred up thinking on the topic in my head again. Seriously thinking about buying a copy for my parents or getting them the audio book. I've been preaching to them about the dangers of eating mostly carbs and the virtues of grass fed, animal proteins and fat and they are starting to take in more and more. This book may take it to the next level and explain in a medium level how overeating carbs (and mistiming it) can F us up.
- getting better quality sleep regularly... still pursuing this. I think a key is to stay active when I get home and try to be productive in the 2 hours that I come home. I find if I sit down and veg out a bit it is impossible to get started again and I just nap instead, which makes me go to bed too late. In order for me to be productive I gotta setup and define the tasks that I want to tackle... which may be some form of using omnifocus when I get home or even presorting the events on omnifocus iphone before coming home
- cooking is pretty fun when you are cooking for someone and thus motivated. Cooking for myself usually runs out of steam once I open a cookbook unfortunately...
- amazon prime trial is a great marketing /sales tool for amazon. after signing up for trial to get my Dad's birthday present shipped on time, I went on to buy multiple camera accessories after waiting and debating for years whether to get or not. Having 2 day shipping balances the need of getting a good price and the "I want it now" mental modes.
- having family, friends, faith, and a wonderful relationship is 90% of a great life. Having health, a roof to sleep under, and not worrying about going hungry is the other 8%. Rest is mostly small stuff.
- another concept I've embraced (maybe i'm just drinking the lastest flavor of koolaid) is work is work... in the end all these systems, list, and advice is not work, only when you're getting your hands (and brain) dirty are you really getting work done and moving towards your goals. Not that I'm consuming no distractions, but now I catch myself and can at least identify what I'm doing
- people you are around makes a huge difference. Being around positive, hopeful, high-value high-character tends to rub off and make you a better person. Being around negative, poisonous, finger pointing and grumbling people does the same thing and sucks all the joy and energy out of your life. I've been asking myself which of 2 am I more like and it's been a good reality check for myself
- hurt my lats and it's been a multiple week recovery effort. For a few weeks I couldn't even sleep without pain (first dull, then more concentrated) and couldn't sleep more than 4 hours peacefully at a time. that really sucked and drained a lot of my energy and will to do physical movement. fortunately there is indoor biking which is low impact and even I can do with my 80yr old body lol
- listened to Gary Taube's "Why we get fat" audio book on the way down to portland and it summed up all the information I've been reading and digesting over the last 10 years up well and stirred up thinking on the topic in my head again. Seriously thinking about buying a copy for my parents or getting them the audio book. I've been preaching to them about the dangers of eating mostly carbs and the virtues of grass fed, animal proteins and fat and they are starting to take in more and more. This book may take it to the next level and explain in a medium level how overeating carbs (and mistiming it) can F us up.
- getting better quality sleep regularly... still pursuing this. I think a key is to stay active when I get home and try to be productive in the 2 hours that I come home. I find if I sit down and veg out a bit it is impossible to get started again and I just nap instead, which makes me go to bed too late. In order for me to be productive I gotta setup and define the tasks that I want to tackle... which may be some form of using omnifocus when I get home or even presorting the events on omnifocus iphone before coming home
- cooking is pretty fun when you are cooking for someone and thus motivated. Cooking for myself usually runs out of steam once I open a cookbook unfortunately...
- amazon prime trial is a great marketing /sales tool for amazon. after signing up for trial to get my Dad's birthday present shipped on time, I went on to buy multiple camera accessories after waiting and debating for years whether to get or not. Having 2 day shipping balances the need of getting a good price and the "I want it now" mental modes.
- having family, friends, faith, and a wonderful relationship is 90% of a great life. Having health, a roof to sleep under, and not worrying about going hungry is the other 8%. Rest is mostly small stuff.
Saturday, January 1, 2011
2010 Final Countdown report out
Before we move on to 2011 lets see how I did on the final goals.
1. [close out the goal I had at the beginning of the year at a easy-efficient to maintain home] Lots of cleaning and de-cluttering in the living room and kitchen. I 'm good to go for 2011 in terms of having a place for everything that is simple and easy to use (now hopefully I'll put everything in its place : 0 !)
2. [sleep 7 + hours a night during weeknights.] With the holiday gift shopping and travel planning this simply didn't happen during the time of the challenge when I had to work. I don't count vacation sleep hours. This will be a challenge to continue as I go back to work this week.
3. [stay active after work] related to post above, when I did have work I was able to stay up and be active afterwards w/o taking naps!
4. [lose belly fat] I took a decent dent out of the damage and I no longer feel disgustingly fat LOL First week made crazy progress with low calorie diet but it was too hard to maintain. Later on just counting calories I am maintaining about 1800-2000 calories a day. Proud that I was able to eat out in social situations w/o going crazy and pretty much adhering to foods in my "approved list"
In this past week have started Wendler's 5/3/1 program and following it fully. The lighter weights and higher reps were a welcome change and I think with the added conditioning work this will continue to take me where I want to go in 2011.
Total scale weight loss was just 2lbs in the end but the effects were greater than the number.
5. [eat less but better quality (food quality + food prep)] Yes very mindful of what I buy and have been getting higher quality stuff including a lot of grass-fed and other natural stuff. Got a very nice knife and other kitchen gear for Christmas so will continue to cook more this year!
6. [set up a system for use that includes daily journal/recap style, food log, workout log, memories, goals, habits, etc. ]
- daily log (spreadsheet)
- workout log (spreadsheet)
- food log (temporary - fitday)
- book/article notes (devonthink)
- learning/observations (devonthink)
- goals (devonthink with duplicates online so I can check from anywhere)
- goals support (zenhabit forum, edison experiment forum)
- photos (flickr - both for public and for friends... have it setup now)
[That's it. Mostly I'm focused on health and energy (though getting more cut is always good : ) and hope that this final countdown challenge will set up up for an awesome 2011!] I think I achieved a lot of the things I wanted and got a lot of value out of this short-term challenge. Besides the benefits from achieving some goals it is also a great positive and confidence boost to start 2011!
Tuesday, December 28, 2010
Dec 28 check in
1. easy to maintain home: I was at a comfortable before heading out of state back to my parents to spend Christmas. Will be back home tomorrow so will probably finish 1 or 2 small projects (outdoors mainly)
2. sleep 7 + hours a night during weeknights. with me on vacation this one is on hold.
3. stay active after work: before I went on vacation was active after work. Pressure of gift shopping, attending certain scheduled social events helped motivate me to stay up and be active.
4. lose belly fat: I took myself off of the low calorie count a week and half ago... as much as the hunger was hard it was the weird obsession I developed with food (everything seemed damn delicious and I thought about it all day) Now that I'm off any type of calorie or food type restriction I'm still mindful of what I eat and am at a maintenance point where I'm feeling a lot better and looking better than when I started. I think the last few days I can hunker down and add a couple HIIT training sessions to burst through the finish line.
5. eat less but better quality (food quality + food prep): have kept up eating slower and enjoying my food more. It has been a bit more difficult being with parents as I dont' have the control over foods served as I do at home.
6. I have a good routine setup that seems pretty efficient and covers what I think I would want to record down. Gonna try it a few more days before I comment on it.
2. sleep 7 + hours a night during weeknights. with me on vacation this one is on hold.
3. stay active after work: before I went on vacation was active after work. Pressure of gift shopping, attending certain scheduled social events helped motivate me to stay up and be active.
4. lose belly fat: I took myself off of the low calorie count a week and half ago... as much as the hunger was hard it was the weird obsession I developed with food (everything seemed damn delicious and I thought about it all day) Now that I'm off any type of calorie or food type restriction I'm still mindful of what I eat and am at a maintenance point where I'm feeling a lot better and looking better than when I started. I think the last few days I can hunker down and add a couple HIIT training sessions to burst through the finish line.
5. eat less but better quality (food quality + food prep): have kept up eating slower and enjoying my food more. It has been a bit more difficult being with parents as I dont' have the control over foods served as I do at home.
6. I have a good routine setup that seems pretty efficient and covers what I think I would want to record down. Gonna try it a few more days before I comment on it.
Thursday, December 16, 2010
Day 4 - progress
1. Kicking butt. been active around and outside the house catching up on maintenance items and re-enforcing housework habits (is it sad that I was overjoyed to find Martha Stewards big book of Housekeeping at the library today?)
2. No. This one only lasted for 2 days. Haven't been going to bed on time due to going out for dinner or from other active stuff... any social event pretty much destroys this goal when you have to fall asleep by 9-9:30 to make it.
3. Yes. Been using fitday to keep track of calories. Being never one to track calories I was surprised by how fast certain things add to your totals (fats, simple carbs, condiments), how much protein is in meat (I didn't know the serving sizes before : p ) , and how much vegetables you can eat without impacting your calorie total : D. Though I'm not feeling mental energy loss or low mood, I am taking a lot longer to recover from workouts. Food also appear much much more appealing and delicious than before when I basically let myself eat whatever I want. I enjoy this, where food is something that can get me excited instead of somthing boring. I am thinking about going a different path and increase overall calories (but not carbs from non-veggies) which would be balanced out with more recovery ability to workout more. hmmm I'll try it for one more day.
4. Have been doing this and enjoying all the food I eat. Ate out today to celebrate friend finishing his finals... had a small pho and was really satisfied when I finished... huge difference from before when I subconsiously equated huge portion as more enjoyable (sometimes my jaw gets sore before I finish a meal because I'm chewing more and not just wolfing things down)
5. Yes have been doing this! staying off the computer or rather not being mindless on the computer has helped. Now when I am on the computer I am actively seeking to learn a specific thing or answer a specific action related to one of my FC goals.
6. yes, more on this later.
Great progress and focus... can't wait to see the changes once the 18 days are up!
2. No. This one only lasted for 2 days. Haven't been going to bed on time due to going out for dinner or from other active stuff... any social event pretty much destroys this goal when you have to fall asleep by 9-9:30 to make it.
3. Yes. Been using fitday to keep track of calories. Being never one to track calories I was surprised by how fast certain things add to your totals (fats, simple carbs, condiments), how much protein is in meat (I didn't know the serving sizes before : p ) , and how much vegetables you can eat without impacting your calorie total : D. Though I'm not feeling mental energy loss or low mood, I am taking a lot longer to recover from workouts. Food also appear much much more appealing and delicious than before when I basically let myself eat whatever I want. I enjoy this, where food is something that can get me excited instead of somthing boring. I am thinking about going a different path and increase overall calories (but not carbs from non-veggies) which would be balanced out with more recovery ability to workout more. hmmm I'll try it for one more day.
4. Have been doing this and enjoying all the food I eat. Ate out today to celebrate friend finishing his finals... had a small pho and was really satisfied when I finished... huge difference from before when I subconsiously equated huge portion as more enjoyable (sometimes my jaw gets sore before I finish a meal because I'm chewing more and not just wolfing things down)
5. Yes have been doing this! staying off the computer or rather not being mindless on the computer has helped. Now when I am on the computer I am actively seeking to learn a specific thing or answer a specific action related to one of my FC goals.
6. yes, more on this later.
Great progress and focus... can't wait to see the changes once the 18 days are up!
Sunday, December 12, 2010
2010 Final Countdown
So this is nothing new. Some sort of milestone comes up (end of the year, birthday, certain event is coming up, etc etc) and it is the last few weeks. As I look back at all the things I wanted to do that didn't accomplish, my mind dreams up a lavish scenario where I go all-in and make some extraordinary habit change or reach some goal. This year is no different and I am eyeing the end of 2010 (18 days) as a time to accomplish some things I didn't get to this year.
Here's what I'm thinking:
1. close out the goal I had at the beginning of the year at a easy-efficient to maintain home... I have implemented a lot of maintenance routines this year and taking care of the house is a lot easier. There are still a few areas where I need to hunker down and get automatic at doing (taking care of dishes and keeping fridge contents fresh, garage and outdoor sweep...)
2. sleep 7 + hours a night during weeknights. With my schedule this means going to bed by 9:30pm : 0
3. stay active after work: goes along with the previous item where I usually get only 5-6 hours sleep weekdays and end up having to take naps afterwork, which again sets up the cycle of going to bed late : (
4. lose belly fat: I'm maintaining about the same amount of exercise and eating roughly the same diet as years before (arguably more consistent intake of veggies... ) but I'm getting fatter... especially the belly-fat that has a high correlation to risk for various diseases in men. Since my plan for workout is totally not working (not enough sleep = not enough energy/motivation) I'm going to have to rely on diet to help in this department. In the past low-carb + restricted calories work but is hella hard. Gonna try it again. Eat the same stuff for breakfast (omelet and veggies), same stuff for weekday lunch (protein shake + greens + fats) and stick to mostly meat and veggies for dinner (gonna allow some rice on days of workout) This also allows me to play around with paleo-esque stuff and see if I notice anything after the challenge if I eat grains. goal is 1400 cals/day. probably keep a detailed food log for first week.
Also will allow myself to eat out in social situations... just continue to apply mindful eating, eat less, and order stuff in compliance as best I can.
5. eat less but better quality (food quality + food prep): straight out of Michael Pollan's books. along with eating less I'm going to enjoy my food more: buy grass fed, healthy looking organic produce, take time to cook and season and prep, enjoy the experience, and take my time to enjoy the food I'm eating. I've already started paying more attention to my cooking and eating since november (greek cooking night!) and it is reshapping the way I enjoy food.
6. set up a system for use that includes daily journal/recap style, food log, workout log, memories, goals, habits, etc. I have worked on this over the years and think I'm close to one that I can stick with next year (backpackit, google docs, omnioutliner, paper, flickr)
That's it. Mostly I'm focused on health and energy (though getting more cut is always good : ) and hope that this final countdown challenge will set up up for an awesome 2011!
Here's what I'm thinking:
1. close out the goal I had at the beginning of the year at a easy-efficient to maintain home... I have implemented a lot of maintenance routines this year and taking care of the house is a lot easier. There are still a few areas where I need to hunker down and get automatic at doing (taking care of dishes and keeping fridge contents fresh, garage and outdoor sweep...)
2. sleep 7 + hours a night during weeknights. With my schedule this means going to bed by 9:30pm : 0
3. stay active after work: goes along with the previous item where I usually get only 5-6 hours sleep weekdays and end up having to take naps afterwork, which again sets up the cycle of going to bed late : (
4. lose belly fat: I'm maintaining about the same amount of exercise and eating roughly the same diet as years before (arguably more consistent intake of veggies... ) but I'm getting fatter... especially the belly-fat that has a high correlation to risk for various diseases in men. Since my plan for workout is totally not working (not enough sleep = not enough energy/motivation) I'm going to have to rely on diet to help in this department. In the past low-carb + restricted calories work but is hella hard. Gonna try it again. Eat the same stuff for breakfast (omelet and veggies), same stuff for weekday lunch (protein shake + greens + fats) and stick to mostly meat and veggies for dinner (gonna allow some rice on days of workout) This also allows me to play around with paleo-esque stuff and see if I notice anything after the challenge if I eat grains. goal is 1400 cals/day. probably keep a detailed food log for first week.
Also will allow myself to eat out in social situations... just continue to apply mindful eating, eat less, and order stuff in compliance as best I can.
5. eat less but better quality (food quality + food prep): straight out of Michael Pollan's books. along with eating less I'm going to enjoy my food more: buy grass fed, healthy looking organic produce, take time to cook and season and prep, enjoy the experience, and take my time to enjoy the food I'm eating. I've already started paying more attention to my cooking and eating since november (greek cooking night!) and it is reshapping the way I enjoy food.
6. set up a system for use that includes daily journal/recap style, food log, workout log, memories, goals, habits, etc. I have worked on this over the years and think I'm close to one that I can stick with next year (backpackit, google docs, omnioutliner, paper, flickr)
That's it. Mostly I'm focused on health and energy (though getting more cut is always good : ) and hope that this final countdown challenge will set up up for an awesome 2011!
Wednesday, December 8, 2010
December 2010
- super tired this week. I need to exercise some discipline and get my sleep in. With my schedule I feel like it robs me of my natural prime state (night time after the streets quiet down from rush hour) and kicks me out of sync with everyone else schedule. I gotta put up some boundaries and just say no to some social and organizational obligations for a while to rejuvenate... can't function optimally or enjoyably with so little rest
- eating more mindfully and thus enjoying more of what I eat. sadly my tiredness robs me of self-control and I have been eating some fast food after work (but I am eating the junk food mindfully : D yummm fries )
- I hate the couple hours after getting off work. super tired but if I nap it'll ruin night sleep and continue the zombie cycle; if I stay up I don't have much energy or desire to do anything productive, the natural light is dimming and indoor light has a dim orange glow... the whole thing is just depressing as hell.
- clean house clean house... everytime I get started cleaning I get into it and do a pretty good job. it is the mental battle of getting started that is the killer
- thinking about goal tracking this coming year... new thoughts and simple ideas to implement
- proposed! now have to plan wedding. alot I don't know about yet but feeling excited about planning it with my fiance (hopefully the excitement stays or at least I don't go insane : p )
- thinking about a model for change or productivity... like a car. goals and direction is like the road that takes you to your destination, discipline and execution is the steering wheel that keeps you on the road, and energy (physical, mental, and motivational) is the actual fuel that makes you move towards the destination. right now I need a lot of fuel (sleep, mental energy, etc)
- last couple week have been cooking more. Fiance and friends had a cooking night and I was inspired to do more. Roasted some pork loan, ribs, and a chicken. again, it takes the initial bust of energy to get things cleaned up and chopped, but once I get going it is pretty easy. I'm also inspired by all the cookbooks my fiance bought me... if I didn't use them I'd feel guilty!
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