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DrFeelgood III: The Defattening


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Your meals today sounded delicious!  I need to find out how to do these "zoodles" with shrimp scampi... During the summer my dad's garden produces disturbing amounts of zucchini, so now I have something a little more inspirational to try to make with it :)

 

Zoodles are pretty easy, but I learned two things just out of the gate: 1) cut them to length immediately after they come out of the spiralizer; and 2) they absorb everything in the pan.  I salted them and let them sit in a colander to wilt a bit--which worked splendidly, until I discovered that in wilting they became an entangled mass that was hard to square away for cutting to length.  We made do. :D  Also, I'm used to pasta that gets a light coating of whatever pan sauce it happens to be swirled with, so my pan sauces tend to be very powerful.  Zoodles have no resistance and they will sponge up absolutely everything in the pan.  I need to tone down my sauces.  Also, from now on I'll make way more than I think I need because they cook down a lot.

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Charts Updated

 

W6D1 - bedtime completely blown, I was up way too late watching TV shows and failing to get comfortable with this sternum pain.  Good news is I eventually did find a sleep position that worked, and both my chest and back felt much better when I woke up this morning.

 

Workout was good, but not according to my original plan.  Gym Buddy bailed to go watch the new Mad Max movie with another coworker, so I decided to calibrate my planned workout for the next challenge.  This involved dumping the bodyweight stuff (which wasn't helping my sternum anyway) and doing a bunch of strength stuff followed by treadmill cardio.  It works great!  I was sweating like a dog by the end and I got done in less time, too.  I think I'm going to like the added volume of barbell lifting in my next challenge.

 

Today's eating was solid, but I had to amend yesterday's with a bit of extra snacking after I posted my update.  It wasn't emotional or cravings related, I legitimately felt like my body needed the extra calories after all the yardwork I did yesterday afternoon.  At any rate, I'll be on plan until Thursday, and then the weekend is going to detonate my planning while we're on the road.  This will be my first foray back in to unscheduled eating, and I'm prepared to brave the worst. B)  Once we're settled in at our destination it should get better, but then the challenge ends and I'm suspending deficit-eating for the interim weeks.  I'm simultaneously pumped and terrified for that. :lol:

 

I ordered my NF T-shirt today to mark passing 200 lbs.  Rewards are fun!

  • Like 3

He has showed you, O man, what is good; and what does the LORD require of

you but to do justly, and to love mercy, and to walk humbly with your God?

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Yummy zoodles.  I tried them recently too.  I discovered that with just straight zoodles it was a little underwhelming.  But then I started adding some carrot noodles too and I like that consistency much better.  And it's prettier.  

 

You'll need to post a pic with your new gear once you get it.  Rewards are great.  

  • Like 1

Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

Spoiler

 

Epic Quest Avatar Lifting profile | D&D Character Sheet

Accountibillibuddies: Doodlies setting the world alight

Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 | 2021

 

I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

Starting weight = 290.4; Current weight = 269; Total pounds lost: 21.4

 

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I haven't been able to catch up on your thread for a while but there has been all manner of awesomeness happening! And look, Dr Feelgood is officially wandering around in Onderland! Excellent work! 

 

tumblr_inline_nj2w6zKt8m1rkde24.gif

 

Oh, and FYI, I am going to need a video of you doing the Pylean dance of joy ;) 

  • Like 1

I'm more than adequate. Leave Kanye out of this. 

Profile picture credit : NF's resident super artist - NinjaKitten

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I haven't been able to catch up on your thread for a while but there has been all manner of awesomeness happening! And look, Dr Feelgood is officially wandering around in Onderland! Excellent work! 

 

tumblr_inline_nj2w6zKt8m1rkde24.gif

 

Oh, and FYI, I am going to need a video of you doing the Pylean dance of joy ;)

 

Well, now I'm on the hook. :D

He has showed you, O man, what is good; and what does the LORD require of

you but to do justly, and to love mercy, and to walk humbly with your God?

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Chart Updated

 

W6D2 - All three goals met for today.  One last scheduled workout tomorrow.  Lots to do to get ready for the trip, so I'm calling the To-Done List final.

 

Simple day, not much to update really.  Now I gotta get to work.

He has showed you, O man, what is good; and what does the LORD require of

you but to do justly, and to love mercy, and to walk humbly with your God?

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Wow, it looks like you put some effort in to getting the new pic in to the exact same position as the old pic.  Need them side by side so I can play (find 10 different things between these 2 pics)

1.  Beard added.

2.  Elbow slightly moved relative to clock on bed side table.

3.  Less belly in new pic! Congrats!

  • Like 1

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

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Wow, it looks like you put some effort in to getting the new pic in to the exact same position as the old pic.  Need them side by side so I can play (find 10 different things between these 2 pics)

1.  Beard added.

2.  Elbow slightly moved relative to clock on bed side table.

3.  Less belly in new pic! Congrats!

 

:D  I've taken all my photos in the exact same spot, and I'm trying for the same posture so I can gif 'em all together when I'm "done".  The next few will be outliers, because we'll be traveling.  I may not even include them in the series.

 

 

Great going!

 

Thanks!  I'm really excited about my progress.

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Chart updated

 

W6D3 - bedtime got blasted all to pieces by the epic triple-overtime NHL playoff game last night.  I didn't even stay up long enough to catch the end and I was up well past midnight.  Tomorrow is my last workday for a few weeks, though, so from now on the games can go as long as needed and I'll be able to catch them all. :D

 

Workout was great.  I re-ran the new strategy with Gym Buddy, and even though it took a little longer I'm still liking it a lot.  That's the last scheduled workout for this challenge, but I'm going to try and get one more on Saturday when we arrive at our first vacation stay.  Since this was my last day with access to my gym, I went ahead and took my final bodyfat numbers today.  Compared to three weeks ago, I've lost 4 pounds overall and 5 pounds of body fat.  Of the lean pound I gained, 0.4 lbs is water and 0.6 pounds is dry muscle mass.  That's pretty awesome!  I'm currently at 17% body fat which is over 2/3 of the way to my goal of 10%, assuming (from visual estimates) I started somewhere in the low to mid 30s--I really wish I'd known about this machine to measure myself at the outset.  Anyway, If I can continue to gain a pound of lean for every 4 pounds of fat I lose, then 10% is -16 lbs of fat +4 lbs of lean away, for a final weight of 187 lbs.  That's far nearer than my original 174-lb goal.  Woo-hoo!  I might go below the 187 by reducing water (temporarily) just to see if I can get all ripped up, but I still think I'm going to cap my fat-loss at 10%.  I'll have to see how I look when the fancy machine says I'm done.

 

Eating: well, I have been absolutely ravenous lately.  Sunday night ended with an extra 1200 calories of snacking after my update, and last night got a bonus 800, too.  I'm not fretting them because I really do think I need the energy and I'm not going completely nuts.  Still, today's planned Zag got retconned to yesterday to help even the keel.  My BMR keeps going up due to increasing lean mass, though; and my new workout plan includes dedicated cardio to help burn some additional calories and improve my conditioning.  Even though I've missed a few challenge goals I don't think I'm harming the plan.  Eating more when the body calls for energy seems wiser than starving it just to hit a daily target.  I'm trying to be reasonable, here. ;)

 

I did go over on carbs today, but they were all good carbs surrounding my workout to help keep my muscles going and growing.  I'm really liking how things are going, and that's got me motivated to keep up with my workouts during my vacation travels.

  • Like 2

He has showed you, O man, what is good; and what does the LORD require of

you but to do justly, and to love mercy, and to walk humbly with your God?

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Woohoo.  Great job this challenge.  

 

Happy vacation!

d1f7a73fd88f754c8293a10474bf388b.jpg

  • Like 1

Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

Spoiler

 

Epic Quest Avatar Lifting profile | D&D Character Sheet

Accountibillibuddies: Doodlies setting the world alight

Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 | 2021

 

I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

Starting weight = 290.4; Current weight = 269; Total pounds lost: 21.4

 

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Can't believe I forgot to include it in my update, but I got three pullups in a row at the gym today while waiting for the power rack--they're so delicious I want MOAR!

 

There's something almost magical about being able to pull yourself straight up. :)

  • Like 4

He has showed you, O man, what is good; and what does the LORD require of

you but to do justly, and to love mercy, and to walk humbly with your God?

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I can't even handle all the awesome over here.  You totally kicked butt this challenge.  I am in awe.

 

being-awesome-team-awesome-30911867-492-

  • Like 1

Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

Spoiler

 

Epic Quest Avatar Lifting profile | D&D Character Sheet

Accountibillibuddies: Doodlies setting the world alight

Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 | 2021

 

I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

Starting weight = 290.4; Current weight = 269; Total pounds lost: 21.4

 

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Really nice progress on everything!  Bodyfat, pullups, you're rocking everything.  I'm especially impressed by how level-headed you take everything.  Even though you're tracking everything religiously, you don't get obsessed/upset when you miss a number on one day.  That shows a lot of mental and emotional strength. 

  • Like 1

Level: 4 - Backhand Specialist Halfling Adventurer


Stats:     STR: 3.5    DEX: 3    STA: 4    CON: 10    WIS: 8.5    CHA: 5.5


Challenges and other threds: 1 | 2 | 3 | 4Current | Presea's Recipes


Long-Term Weight Loss Goal: 35 Pounds


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Can't believe I forgot to include it in my update, but I got three pullups in a row at the gym today while waiting for the power rack--they're so delicious I want MOAR!

 

There's something almost magical about being able to pull yourself straight up. :)

Outstanding! I need some good motivating charts for next challenge!

  • Like 1

Level 36 Ranger Sorcerer 

 

Current challenge 

 

 

 

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Really nice progress on everything!  Bodyfat, pullups, you're rocking everything.  I'm especially impressed by how level-headed you take everything.  Even though you're tracking everything religiously, you don't get obsessed/upset when you miss a number on one day.  That shows a lot of mental and emotional strength. 

 

I appreciate the compliment. :)

 

It's funny, though--I feel like I've been way more frantic with this challenge.  Every change in the rate of fat-loss got me tinkering with my eating, which then made more changes in the rate, which got me tinkering with my eating, and so on...only to come full circle back to what was already working. :D  However, in the process of being frantic I did (with your help) develop what I think will be a great way to program my dietary goals in the future.  Your idea to back-calculate known losses against the given BMR to derive TDEE was inspired, and it's going to form the basis of my eating in the next challenge.

 

I suspect I'd be a lot less sanguine with things if I weren't getting such great results. ;)

  • Like 3

He has showed you, O man, what is good; and what does the LORD require of

you but to do justly, and to love mercy, and to walk humbly with your God?

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I'm pretty sure the TDEE thing wasn't my idea, I got it from somewhere around here.  But I'm glad I was a small help to you planning nonetheless!  Following threads like yours and LadyShello's has been hugely helpful to me because it forces me to see that maintaining a solid deficit on a consistent basis is possible.  It makes me say to myself, "if they can keep a 1000 calorie deficit everyday, surely you can average to at least a 500 calories one, right?"

  • Like 2

Level: 4 - Backhand Specialist Halfling Adventurer


Stats:     STR: 3.5    DEX: 3    STA: 4    CON: 10    WIS: 8.5    CHA: 5.5


Challenges and other threds: 1 | 2 | 3 | 4Current | Presea's Recipes


Long-Term Weight Loss Goal: 35 Pounds


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Chart Updated.  Only three more days to go!

 

W6D4 - bedtime was late again--I was packing.  I'm going to try to get down on time tonight since there's so much driving ahead, but there's still a lot to do.

 

Workout day off, but I got a quick mowing session in so the lawn won't be too crazy when we get back.

 

Eating came in plenty under today--which I ordinarily wouldn't do, but I'm expecting to go over a bit tomorrow while on the road.  Next update will (hopefully) be from the Duke City!

 

...unless I find some WiFi at dinnertime.  ;)

  • Like 1

He has showed you, O man, what is good; and what does the LORD require of

you but to do justly, and to love mercy, and to walk humbly with your God?

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New John Wayne museum?

 

:lol: Nope, we're in Albuquerque.  Its nickname is "The Duke City."  There's John Wayne memorabilia all over the place, but no museum.

 

And, as indicated in the above, we made it!  18 hours even, 1250 miles, and I-lost-count-of-how-many-DVDs worth of highway travel and we pulled in safe and sound last night.  Thanks for your kind thoughts, all.

_______________________

 

Chart Udpated

 

W6D5 - hard to stick to goals, yesterday.  That was an epic road trip.  I was up late packing so I missed the bedtime goal.  There was no workout planned, and I didn't even approximate one after being planted in the driver's seat all day--although I did a few walking lunges at every stop just to help limber up my knees.

 

The cool thing is that I was able to stay on calories and pretty reasonable with carbs even while drinking my first soda since the beginning of the year.  I enjoyed a nice Dr Pepper with lunch to help me power through any afternoon fog.  I also snagged a Diet Dr Pepper (which was surprisingly not bad) in Amarillo to carry those last four hours or so.  I even slept not terrible.

 

I don't want to go back to drinking soda on any kind of routine basis, but I think I can trust myself with some occasional moderation now.  That's encouraging!

 

So, my MIL doesn't have a scale and I need a solution for my final end-of-challenge check-in tomorrow morning.  I did a provisional weigh-in before we left (just in case) and came in at 196.1 lbs.  If that stands then it will be 12 pounds even for the challenge and 48 on the year, but I might just grab a scale today while we're shopping because I think I can beat that number. :D

 

Completely back on plan today.  Feels good.

  • Like 3

He has showed you, O man, what is good; and what does the LORD require of

you but to do justly, and to love mercy, and to walk humbly with your God?

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I'm glad you arrived safe and sound, and excellent work on the 12 lbs loss, even if you don't manage to beat that (which if I have learned anything about you having followed you progress for just a few months you surely will!) that is amazing in itself! 

 

Enjoy your break, I hope the whole Feelgood family have a wonderful time :D

  • Like 1

I'm more than adequate. Leave Kanye out of this. 

Profile picture credit : NF's resident super artist - NinjaKitten

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Final Charts and Graph Uploaded -- this challenge is complete!

 

W6D6 - No bedtime, no workout, way over on calories and carbs thanks to being introduced to a new flavor of Ben & Jerry's during the Blackhawks game (another win in double-OT, go 'Hawks!).  I'm okay with it. :D

_____________________

 

W6D7 - Got to bed on time for the final day and managed to fit a real nice workout in this morning.  Even though I haven't gotten to the gym yet I'm still able to put in some good work toward my goals.

 

Eating, well, today was a big Sunday dinner at the in-laws, prepared by yours truly.  It went great and I've even got some leftovers for lunch tomorrow.  Still I ended up high (I'm really enjoying the sweets lately), and it's looking like my deficit suspension has started a couple of days early.  I'll reel it in over the coming week just to be in tip-top shape for the wedding on Saturday.  I've already had a bit more sun than I was hoping for--I always forget just how intense the sun is here.

 

Challenge 15-3 wrap-up post incoming...

He has showed you, O man, what is good; and what does the LORD require of

you but to do justly, and to love mercy, and to walk humbly with your God?

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Week 6 Check-in: no photo today because I don't have my pictures downloaded yet.  I attempted a few at the MIL's, but I'm not sure they fit the series, and they don't really show anything different from last week anyway.  Without a scale, I'm locking in with my final weight from Friday morning: 196.1 lbs for 3 pounds lost over the final week.  Awesome! :D

____________________________

 

Challenge Wrap-up

 

x7VEXT1.jpg

 

That's a solid 12-lb loss for this challenge, a result I'll happily accept with the fluctuations I had.  For the rest of my measurements:

 

M6ziaCD.jpg

 

What's not to love about that kind of improvement.  Every week gets me closer to my fitness goals.  I finally had to give in and purchase new clothes--the old ones were just falling off or hanging on me.

 

Challenge Grades

 

Goal 1 – Diet.  On target with calories for 37/42 days.  That's a solid B+, and extra credit for not panicking (too much) when the numbers gave out on me.  For carbs, I made 27/36 for an easy C.  I really quit caring about that goal, and I don't think I'll ever take another run at it.  My carbs are generally very reasonable when I'm counting anyway, and I didn't really see any benefit in it at all.

 

Goal 2 – Exercise.  Destroyed all of my workouts, gave 100% at every session, and almost always put in some extra work as time allowed.  I achieved my target of being able to do a pullup.  I completed the Wendler program with the StartBodyweight.com progressions and made real progress with my whole-body approach to fitness and physical capability.  I also learned a lot about my weak areas and figured out how I'm going to proceed going forward.  20 workouts planned, 21 achieved: A+

 

Goal 3 – Initiative.  Initial grade, D.  It was just a bad goal, and I think I gave it an honest shot.  I'm glad I wasn't too stubborn to admit that it wasn't working.  Not unexpectedly, I did far better at "initiative" when I pre-loaded it by getting to bed on time.  Final grade, B-.  I still try to do too much after my kids go to bed.  The marathon overtime games in this NHL postseason haven't helped any, either.

 

Side Quest – Domicile.  8 out of the original 10 tasks completed, that's a B in my book.  I'm bumping it to B+ for knocking out the two additional items, and then taking it all the way to an A- for finally getting caught up on the professional-development paperwork I struggled to complete in my first two challenge side-quests.  I like this approach.  Conquering lists is in my nature. B)

 

Challenge Lessons

 

1.  Never hesitate to admit you were wrong, and then don't delay in making the needed changes.  I fussed at that snooze goal far longer than I should have just for the sake of making the next row on my spreadsheet.  Yes it looks pretty, but it didn't help me improve which is all that ultimately matters.  I did a bit better when it came to correcting my calories and carbs.

 

2.  I'm much stronger and more flexible than I thought I was.  My sister-in-law is an OT and is visiting with us in Albuquerque this week.  She's been impressed with my range of motion and strength, particularly with respect to my squat.  Some of the things she's trying to help me learn are difficult precisely because my strength in certain areas is overriding the things she's trying to isolate--even when it's frustrating that's still pretty cool.

 

3.  I still don't know enough about how to use my body.  The SIL is also blowing my mind with some of the very simple changes and improvements she's making to my routine movements.  Just a minor change like moving my hands or turning my head can make a world of difference to my strength and stretching work.  She's also got me working on decompression exercises with my lower back, which are turning out to be a challenge all on their own.  While I've learned a ton and made incredible progress with the resources here and elsewhere, there's nothing like having a professional watch what you're doing and dig in to her extensive knowledge to train you.  I'd like to start looking for an actual trainer when I return home.

 

4.  Don't mess with success.  When things are working well, additional tinkering (for me) tends to lead to two things: anxiety and destabilization.  In the last challenge I was absolutely in a groove with my eating and workouts, and the results showed in consistent steady-rate progress.  This time around I got a little too cute with my eating plan, and I paid for it.  I eventually got it all ironed out and rolling again, but it was way more stressful than it needed to be all because I got greedy.

 

5.  The Pylean Dance of Joy.  Worth knowing when there's an immediate need for physical celebration.  Even better if you have an audience in-the-know.

 

Challenge To Come

 

The Defattening trilogy is complete.  I am by all visual estimates and standard metrics no longer an obese man.  I still carry a bit more body fat than I want to, but I am well within normal ranges.  I don't just look "better", I actually look pretty good.  And most importantly I can do things I wouldn't have dreamed of trying just a few months ago.  This morning I actually took my MIL's dog for a run after working out at the park (just by way of reminder, Albuquerque is home to many professional fighters and Olympic distance runners because of its elevation) and I enjoyed it so much that I took her other dog out immediately after and did a second run.  It's been an incredible year for physical accomplishments:

 

- From 1.5 BBWW circuits (total) to completing 3 full circuits in less than 15 minutes as a workout warmup before lifting and running!

- From limping up the stairs to running 2 miles of road and trails in the foothills of the Sandia Mountains.

- From barely hanging on a bar to a set of 3 pullups.

- From not touching a barbell in over 12 years to deadlifting 225 lbs for a set of 13.

- From stiff, sore, and tired to limber, strong, and energetic.

 

I've come a long way since I first Googled "beginner bodyweight exercise at home" last December.

 

With all of that, I am closing the book on weight loss as a prime directive.  I will still control my eating and work hard at exercise, and I'll even shed a few more pounds I'm sure; but those things will be in service to a new life-quest, which is honestly yet-to-be-determined.  I don't know precisely where I want to go from here, but I know it will be fun.

 

And I'll be bidding an extremely fond and bittersweet farewell to the Adventurer's Guild.  Y'all have been a tremendous source of encouragement and friendship during the months I've been here.  I know I couldn't have done it without you because I tried for years and failed each time.  Beginning with the next challenge I'll be joining the Rangers to continue pushing my fitness limits and building a body that will let me do the things I enjoy for as long as possible in this life.

 

After some much-needed and well-earned rest, of course. ;)

  • Like 6

He has showed you, O man, what is good; and what does the LORD require of

you but to do justly, and to love mercy, and to walk humbly with your God?

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