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Harihead Kicks Cholesterol's Keister


Harihead

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Right. Time to serious-on-up.


 


This is the last month of my 4-month goal to lower my LDL cholesterol level. By the end of February, I need to prove to my doctor that:


* My weight is lower


* My "bad" cholesterol levels are lower


If I fail, she's going to want to put me on meds. My mantra here is: NO MEDS


I did poorly in December, and in January I had the killer cold that wouldn't quit. It put me way behind at work, and I still haven't recovered my vim. I'm coughing regularly as I type this. It is what it is. 


 


Life Goal: 

I want to return to the weight and fitness I had when I operated my own home business, before the economy forced me to go work in somebody else's office. I put on LOTS of weight since 2008, because I lost control of my regular eating and exercise patterns. After joining Nerd Fitness, I have managed to shed (and keep shed) about 25 pounds of that. I still have 45 pounds to go to return to my mountain-climbing trim.

 

Weight turns out to be one of the players that statistically will reduce my LDL level. Apparently the minimum I can lose to have an LDL effect at my current weight is 9 pounds. st180So that's my target for February. 

 

If you're getting deja vu, it's because this was my same challenge for January. However, illness and fatigue just ruined it. So I'm doing it over, clean. I expect to retest my LDL in the 4th week of Feb instead of the end of week 2, to allow myself time to regain some fitness before the crucial test. At the moment, walking up the three flights of stairs to my office at work is a challenge. C'est la vie. 

 

4 Week Challenge:

3 months ago, my LDL cholesterol level was borderline high at 139. This challenge, I will continue the diet modification from my previous 6-week challenges, with additional metrics for tracking sugar grams, which seems to be my "magic pill" for weight loss. I also must reduce alcohol, since this leads to overeating behavior. I can use it infrequently as a stress reducer or occasional social event, but not as a nightly "wind down" habit. I don't need the calories or the effect on my LDL test. Tea is my new best friend. 

 

Exercise

Cardio = elevate heart rate at least 15 minutes 4x weekly. Slightly escalating target due to imminent deadline. 

A = >4/week, STA +2, STR +2

B = >3/week, STA +2, STR +1

C = >2/week, STA +1

F = fewer than this, take away 1 earned point!

 

Diet

Hit everything to stay off meds. I will continue last challenge's alterations, plus track sugar and water:

- Reduce red meat and poultry in favor of fish, <2 red meat and >=3-4 fish or seafood/week

- Reduce meat overall and substitute legumes for protein >=3-4/week

- Monitor dairy <=6 servings/week, especially cheese

- Reduce alcohol <=4 small glasses/week, target=0 with social/stress exceptions

- Processed meat or grains <=1/week, target=0

- Sugar grams <= 90 grams/day, target<=45

- Water => 13 glasses/day

 

For my final push, there is no excuse to eat processed anything. The mantra is, NO MEDS. I need to remember that my goal is imminent and tangible. 

A = 100% compliance, CON +3, DEX +2

B = 90% compliance, CON +2, DEX +1

C = 80% compliance, CON +1, DEX +1

D = 70% compliance, CON +1

F = <50% compliance, take away 1 earned point!

 

Pound Down the Pounds:

A 5-10% weight reduction should have a positive effect on my LDL numbers. 

A = 10+ pounds, CHA +3

B = 6-9 pounds, CHA +2

C = 2-5 pounds, CHA +1

F = fail to lose, take away 1 earned point!

 

Write My Way Out of a Paper Office:

I'm slightly modifying my challenge. I've written several new short stories lately with my wonderful 100+ new words a day goal. However, I'm now turning my attention to the 2 novels I have to publish, so I'll be doing a lot of editing this challenge. My new goal will be 7,000+ words edited weekly. I intend to write 1 new chapter for the book I'm editing now, so that will give me some welcome new words. 


A = 6 days/week or > 7000 words WIS +3

B = 5 days/week or > 7000 words WIS +2

C = 4 days/week or > 7000 words WIS +1

F = drop below 3x per week, take away 1 earned point!


 


January's subtask met: 10+ stories in mail.


February's subtask: find a cover artist


 


I'm too philosophical to be discouraged about my January setbacks. It's life, it happens. February is just another chance to get on with leading the life I want to lead. I'm very grateful for the opportunity to try. 


 


Luck to us all, dear Rebels. 


  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

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Following along again and hoping you don't get sick!

  • Like 1

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53,54

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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Following along again and hoping you don't get sick!

Thank you, Tank! You were a rock last time, and I do appreciate it. My cough is almost gone today. I took a long walk yesterday and it wore me out, but today I bounced back, so I think I'm ready to actually get back into a routine. Hooray!

 

Harihead, what are your specs for the cover artist? I "may know" a guy (my best man, to be honest... :)

I'm looking for someone who has sound graphic design, a sense of branding and fonts, and especially good at representational art. I'll be selling online, so I need a design that will look good on a thumbnail, but will be engaging when viewed bigger. Does this fit your man? :)

 

I'm so sorry you've been injured. Coming back does take a long time. I'm getting really good at working around it. Eventually, it does come back. Hang in there. 

  • Like 1

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

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Glad to hear that you are feeling better! :cheerful:

 

 

I'm looking for someone who has sound graphic design, a sense of branding and fonts, and especially good at representational art. I'll be selling online, so I need a design that will look good on a thumbnail, but will be engaging when viewed bigger. Does this fit your man? :)

 

I'm so sorry you've been injured. Coming back does take a long time. I'm getting really good at working around it. Eventually, it does come back. Hang in there. 

 

My friend used to do covers for video games (among other things), but has been working in screen design for the past... um... decade/s? :)

Oh, and he used to do in-game graphics, too, so he is very old school in that regard that he could even make a 16 x 16 px icon / sprite look great. :)

If you think it'd be worth a try talking to him, I'll PM you his contact info. 

  • Like 3

Hobbit 

Challenges: 14 | 13 | 12 | 11 | 10 | 9| 7 | 6 | 5 | 4 | 3 | 2 | 1

My shiny new "battle" log - probably more of a plodding-along log, but hey, it's mine!

 

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In the continuing weirdness that is life, I'm suddenly finding fitness "easy" again. My cold finally really let go 2 days ago, and it's amazing what a difference it's made. I'm going great guns at work, writing, and diet. 

 

The only thing is it's freezing. No outside walks, alas. Making do with small stuff indoors. It's a good start, though, and I'm pleased. :)

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

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Glad you're healthy again.

  • Like 1

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53,54

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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Glad you're healthy again.

It's such a relief! Apart from the physical stuff, I'm reviewing some scripts I wrote at work last month. Er, the cold really shows. (fixes)

 

So happy to hear that you are feeling better! Yay! 

Not so happy about the freezing part, though... :nightmare:

Stay warm! :cheerful:

It's actually going to get above freezing for 2 hours today! I'm so happy. All the streets are ice slicks, and most of the sidewalks are still under a foot of snow. Hello, storm!

 

Fortunately I have my nice Canadian boots. I need them at times like these. Good luck to you!

 

PS: Mark contacted me. Thanks for the rec!

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

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Did you get stuck in the frozen wasteland?

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53,54

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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Did you get stuck in the frozen wasteland?

Alas, yes. It's more like skating than walking. However, we have 2 clear days, and I expect the ice to sublimate nicely. 

I've brought my Tai Chi indoors, so at least I'm not a block of wood. 

 

The cold is mostly gone. Last week I had 3 good active days, then fell apart early on the 4th day. But it's steady progress toward health, which is encouraging. Also, everything is easier now that I feel better. I'm much encouraged. :)

  • Like 3

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

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Good job healing, go forth and conquer! 

  • Like 1

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53,54

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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Week 1 roundup:

 

Exercise
Still too chilly outside for wimpy me. 
C = >2/week, STA +1

 

Diet
Great with macro diversity and sugar grams. 3 processed food violations, though!
B = 90% compliance, CON +2, DEX +1
 
Pound Down the Pounds:
Too many calories. No change. 
F = fail to lose
 
Write My Way Out of a Paper Office:
Going very slowly. Still not a lot of zip left after playing catch-up at work. 
F = only 3x this week
  • Like 1

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to post

Need info on week 2.

  • Like 1

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53,54

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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Week 2 roundup is a repeat of Week 1.

 

I'm into the high-intensity portion of project delivery, with 10-12 hour days. The weather has improved slightly and my diet has worsened, because I don't always have time to make dinner and eat whatever's in the fridge at work. 

 

It is what it is. This was another week of fail, another week to start fresh with day 1. So I am. :)

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to post

Good job not giving up!

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53,54

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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Sorry to hear that the project stress is still going strong :(

 

As you said: It is what it is.

Keeping my fingers crossed that the next week will go easier on you!

:cheerful:

Thanks, Swampling. I appreciate it! 

 

On top of everything else, when I'm this stressed, I don't sleep well. I'm going to bring back daily meditation to help. 

 

Good job not giving up!

It's actually "roll up the sleeves" time. I'm taking it one meal at a time, one bedtime at a time. The deadline will pass, and I'd like to not have gained 5 pounds during it (which is my past pattern). 

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to post

Week 3 roundup:


 


Exercise

Warm weather made for great workouts. 

A = >4/week, STA +2, STR +2

 


Diet

Overtime is having its usual effect. Some processed food almost every day. 

F = <50% compliance

 

Pound Down the Pounds:

Too many calories. No change. 

F = fail to lose

 

Write My Way Out of a Paper Office:

I'm starting to get caught up. "Dreamed" 2 stories which is great, but no writing. 

F = only 3x this week

 

This is moment of truth week for the cholesterol, and thanks to the OT and cold I've already decided I'm going to fail. I'll be glad to get it out of the way, because it's having way too much freak-out power in my brain. 

 

What I will do this week is the following:

Exercise: Keep up the great walks and Tai Chi

Diet: Eat absolutely clean every single day until the test Friday. That's only 4 days. I've never accomplished this during an overtime period, so that's a whole challenge all in itself. 

 

Pounds have nothing to do with me. They will do what they do. 

I'm writing OT at work and that has me occupied. I need to get over my work hump before I have mindshare for stories. That said, if I have less than a 10-hour day sometime, I want to write down the outlines for those stories.

 

Doesn't sound like much fun, and OT isn't. It's a cycle though; when I feed the beast, I'll get my life back for a few weeks. 

Good luck, Rebels, on your own quests!

  • Like 1

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to post

Get through that OT and do the best you can with the time you have.

  • Like 2

Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52,53,54

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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Monday: Super clean diet + Aerobics. A for the day!

MFP projection = 2 pounds/week

  • Like 3

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to post

Thank you all so much! 

 

Tuesday: Very clean diet (just 1/2 oz of cheese), + slightly less Aerobics. A- for the day

MFP projection = 2 pounds/week

 

Wednesday: Very clean diet (2 Tbps half/half), better Aerobics. A for the day

MFP projection = 1.5 pounds/week

 

Down 1 pound this morning, yay. 

 

I moved my bloodwork appt to Monday to force myself to keep on the super-clean diet all weekend. It will also give me 3 more days of non-junk food to prepare. I feel better and have more energy-- who'd a thunk? 

 

4 more days of being super, coming up. This feels awesome.  :)

  • Like 1

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to post

Thursday: Super clean diet + Aerobics + body weight workout. A+ for the day!


MFP projection = 2 pounds/week

  • Like 3

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

Link to post

Sounds like you got it! :star:

I never understand it-- this transition from "This is impossible" to "I got this, no problem!"

 

Not only am I eating better, I'm more active and bringing back my regular workout and yoga routine. 

 

The only thing I'm slipping on these last 2 nights is sleep. I get to bed in time, but I'm so adrenalized from work it's a very restless sleep. 12 hour days have their toll. 

 

Thanks for the encouragement, everyone!

  • Like 2

 


Level 9 Ranger

STR 13 | DEX 10 | STA 21 | CON 19 | WIS 20 | CHA 15

ChallengesCurrent 1 2 3 | 4 | 5 6 7 7.5 8 9 | 10 | 11 | 11.5 | 12  | 13 | 14  

Groups:  | Rangers Walk to Mordor

 

Nerd Fitness Academy level: 0 | Starting over

 

Eat clean, walk strong, age gracefully with joy. 

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