Tuesday, December 11, 2012

Just Call Me the Carpenter

Here, start this video while you are reading. It is called The Once and Future Carpenter 
by my favorite band, The Avett Brothers.  You'll see why in a minute.



Last Week
Weight: 241.6 lb (-6.2 lb, total of -19.8)
BMI: 34.7 (-.9, total of -2.8)
BMR: 2258 kcal (-66, total of  -118)
Fat %: 35.2% (+.1%, net loss of 6.8%)
Fat Mass: 85 lb (-2 lb, net loss of 25 lbs of cottage cheese)
FFM: 156.6 lb ( -4.2 lb, net gain of 4.8 lb)
TBW: 114.6 lb (-3.2 lb, net gain of 5.5 lb)

This Week

Weight: 237.6 lb (-4 lb, total of -23.8)
BMI: 34.1 (-.6, total of -3.4
BMR: 2233 kcal (-25, total of  -143)
Fat %: 33.8% (-1.4%, net loss of 8.2%)
Fat Mass: 80.4 lb (-4.6 lb, net loss of 29.6 lbs of belly jelly)
FFM: 157.2 lb ( +.6 lb, net gain of 5.4 lb)
TBW: 115 lb (+.4 lb, net gain of 5.9 lb)

Just call me the carpenter because I nailed it this week!  Since I started reblogging and rededicating myself, I've seen some major changes in my body.  Hell, I'm wearing a size Large dress shirt right now instead of the XXL that I started in two months ago.  I'm down three inches in my belly and an inch in my chest, butt (don't really need to lose more there), and arms.  My legs at mid-thigh went up an inch, but I attribute that to some of the muscle mass I'm building since the majority of my cardio is lower body focused.  Goal time!

Last Week's Goals:

Goal 1: See an Increase in Water Percentage - A
Hey everybody, come look!  I finally did it!

Goal 2: Hit the 20 lb. Loss Mark and Get Into the 230's - A+
Nail, meet hammer.  BOOM!  The best part of that is knowing that I have lost almost 30 lbs of fat mass.  

Goal 3: Push-ups and Sit-ups During Commercial Breaks - B-
First of all, I wasn't home all that much during the nights last week.  Secondly, I didn't watch much commercial TV.  Thirdly, I fell playing basketball on Thursday morning.  Fell hard.  I jumped somewhere in the neighborhood of nine feet in the air (a slight exaggeration, but it really was impossibly high for a man of my stature) in an effort to deflect a pass (which I did).  I thought everything was fine and dandy, but I should have been tipped off by the fact that everything was suddenly moving in slow motion.  The NFL generally only shows slow motion when someone breaks the rules, someone gets smoked, or someone gets injured.  Slow motion is bad news.  So, things all slowed down as I anticipated landing back down on feet.  When I passed the point where my feet should have hit the ground and my Spidey-senses started to figure out that I was horizontal instead of vertical, I made an effort to protect my head from bouncing off the court.  In the process, I landed on my elbow and my wrist.  Being a tough guy, I jumped up immediately after realizing I was still breathing and said, "I'm okay, I'm okay," even though my body was telling me otherwise.  Five plays later, I was playing defense and running backwards when I tripped on someone's leg and fell again on the exact same arm.  I knew I had jacked some stuff up, but I also knew it wasn't serious enough to need medical attention.  When I went home and tried to do my push-ups, I quickly realized that a tweaked wrist and elbow weren't going to be able to support my 240+ lbs., and as of Sunday, it still couldn't.  As I type I feel no after effects, so I'll give it another go. I did get my 40-60 sit-ups in most nights.

This Week's Goals:

Goal 1:  Eat Out No More Than Once
I'm not getting super loosey-goosey with the eating out routine, but I've started to see a pretty consistent patter of going out at least twice.  Those outings usually involve an appetizer that is more than my average meal, a meal that is 4x as much as my average meal, and two big beers that have more calories than my average meal.  Not this week, sir.

Goal 2:  Do At Least 20 Minutes on the Elliptical on Sunday
This goal is pretty narrow since it is a one and done deal, but I did it this Sunday and it made Monday a whole heckuva lot easier.  I thought I'd be smart and jump on during the last four minutes of the Vikings game, anticipating that I might get a 10-minute workout.  I quickly remembered why watching football live and in person is one of the worst experiences.  Between timeouts, instant reviews, TV timeouts, changes of possession, and the two minute warning, those four game clock minutes quickly hit 20 sweating my ass off minutes.  But the Vikings won, and the only logical reason they didn't piss that game down their leg was because I was on the elliptical.  Can't mess with a winning tradition.

Goal 3:  Make Christmas Come Early
I was a week late on hitting my November goal.  Time to be a week early on my December goal.  If I can drop 2.6 lbs this week, I'll hit my 235 December 25th goal on December 18.  That gives me a little more wiggle room through the holiday weeks (not to gain, but not to have to lose 5 lbs a week, either).

I will probably bust out another blog later in the week since class is over and my commute has doubled with the weather, giving me more than enough time to come up with nonsense that I guess I feel the need to share with the world.  Until then...

The Current and Future Carpenter,

Jeff "The Toolman" Tay...err...Pool

Tuesday, December 4, 2012

Would The Real Slim Jeffy Please Stand Up?


Forgive me for the brevity today, but I'm on a tight lunch schedule with a trip to Subway included.  I'll try to post again before the week is over, but here are today's results:

Last Week
Weight: 247.8 lb 
BMI: 35.6 
BMR: 2304 kcal 
Fat %: 35.1% 
Fat Mass: 87 lb 
FFM: 160.8 lb 
TBW: 117.8 lb

This Week

Weight: 241.6 lb (-6.2 lb, total of -19.8)
BMI: 34.7 (-.9, total of -2.8)
BMR: 2258 kcal (-66, total of  -118)
Fat %: 35.2% (+.1%, net loss of 6.8%)
Fat Mass: 85 lb (-2 lb, net loss of 25 lbs of cottage cheese)
FFM: 156.6 lb ( -4.2 lb, net gain of 4.8 lb)
TBW: 114.6 lb (-3.2 lb, net gain of 5.5 lb)

Goal 1 - Undo Last Week - A
I'm more than willing to pat myself on the back.  Not only did I lose the 3.6 lbs I gained last week, but I also managed to lose an additional 2.4 during my birthday week that featured a few celebratory dinners including this thing:

In case you're wondering, yes, it was amazing and yes, I did bring half of it home to eat the next night.  Somewhere under all of that shaved beef and horseradish is a burger.  As you are sitting there being outraged, remind yourself that I lost 6.2 pounds this week.  I also may have eaten a couple pieces of Oreo Blizzard Cake.  It was my birthday!

Goal 2 - Add a Weekend Workout - F-
I didn't do it.  In the immortal words of Forrest Gump, "That's all there is to say about that."

Goal 3 - H20, Agua, Eau, Wasser, Water!!! - C
I tried to be more mindful than I was the week before, but judging by the fact that I lost another three pounds of water, I didn't do a great job.  Guess that means...

This week's goals:

Goal 1: See A Water Percentage Increase
This goal shall remain until forward progress has been made.  

Goal 2: Hit the 20 Pound Loss Mark and Get Into the 230's
I'm sooooo freaking close.  I lost 25 lbs of fat, but I've offset that with gains to my monstrous guns.  I know this goal should be a gimme, but just like in the game of golf, I've missed my fair share of two foot putts.  Losing 1.6 pounds while gaining water weight this week could be a challenge, but I think I'm up for it.  That puts me in a really good position to hit my 235 goal by the end of December.

Goal 3: Push-Ups and Sit-Ups During Commercial Breaks
I should be home most nights this week, which means that I will be following the regular routine of sitting on the couch eating SmartOnes Peanut Butter Cup Sundaes while watching singing reality shows.  My goal is to do 60 sit-ups and 60 push-ups every night.  If I start watching TV at 6 and go to bed around nine, that means I have about 20 an hour to do, or 10 every half hour.  When I break it down that far, it doesn't seem so far out of reach.  I might need to build up to the 60 push-ups, but last night I busted out 20 on an incline pretty easily, so we'll see.  Feel free to roll off the couch and join me!

Finally, I just want to send out a huge congratulations to Molly and Shelbi.  They've started doing the 30 Day Crunch together (even though they live seven hours apart) and are really pushing one another.  We've all set weight loss goals and we are all making major strides towards them.  As of this morning's weekly check-in, we've lost over 50 lbs combined since the beginning of October.  I think I can speak for all of us when I say we'd like to get to a combined 100 lbs lost by Valentine's Day.  That might require another family member jumping in on the project (ahem, cough, cough), but it isn't out of the question for just the three of us.  Anyway, I'm really proud of Molly for getting up every morning at 5 to work out, especially when I get to lay there for another hour, and I'm really proud of Shelbi for making some major lifestyle changes and staying focused on our goal.  Our wedding party is getting smaller by the day.

Jeff


Thursday, November 29, 2012

Birthday Mailbag

Everyone loves running to the mailbox on their birthday to receive the bounty of birthday cards and gifts that the postman has left for them.  Okay, so everyone in 1987 loved running to their mailbox.  In 2012, it is pretty standard procedure to wait until 10 pm and read the 218 birthday messages that are posted on your wall.  As a crusader against all things greeting card related, I am perfectly okay with the shift in birthday tradition.  With that said, I was surprised this morning to find my mail box overflowing with messages (oddly enough, mostly questions) from the hundreds of millions of adoring fans of this blog.  I decided I would take some time out of my busy birthday schedule to answer a few of the messages.

Wow, you really screwed up your diet last week.  I have a feeling that your goal of under 200 before your wedding is probably slipping away since you clearly don't have the discipline to make it through one week (hell, you couldn't even make it one day).  Give me one good reason why I should keep reading your tales when it is pretty clear this story only ends in heartbreak.  
- Nancy from What Cheer, IA
Jeez, Nance, take it easy on me!  First of all, I'm shocked that you had time to read Tuesday's blog, pen this nasty message, find a stamp, and walk your crabby ass down to the Post Office in time for me to have this warm message this morning.  Truth is, I bombed last week.  Second truth is that I've already lost everything I gained and fully expect to be back on track next week to hit my December goal.  When I do, expect to find a box full of Christmas goodies waiting for you on your doorstep.  I'd steer clear of the fudge.

I thought you said this blog was going to be about more than just your weight.  Other than your weekly check-ins, we haven't heard much about what else is going on in your life, particularly the wedding.  What gives?
-Stewart from Nimrod, MN
Well, Stewart, I've had a lot going on in my life that contributes to not having an extra half hour to wax poetic about floral arrangements or party favors.  I've mentioned it a couple of times before, but I'm currently trying to get my Master's degree finished.  I used to procrastinate in 1st grade and I still do in my graduate work, so I usually let stuff wait until the last minute and then have to use up any and all free writing time reacting to a YouTube video or crafting an ice breaker.  Honestly, right now the wedding planning is kind of on auto-pilot and the weight loss is focus number one for both the bride and the groom.  With Molly being a teacher, we knew we needed to hit the planning road hard back in August before school started.  We are still ironing out some small details as we go, but for the most part, we could have a wedding tomorrow with what we've got accomplished.  Well, except for the flowers.  Trust me, Stew, you don't want to get me started on the flowers.

Professor Pool, I was looking at the class schedule and saw that you're teaching a class at 8 am on Tuesdays this Spring.  Just so you know, I'm probably gonna be late every day.
-Ronnie from Cambridge, MN
That's fine, Ronnie, but please make sure to stop at Caribou on your way and pick me up a Northern Lights Vanilla Latte.  Thanks in advance.  So, yeah, I'm also teaching my first class this Spring.  It is called First Year Experience and I'll be doing my best to make sure that no one repeats my first year experience.  Amazingly enough, this course meets one of the transfer goal areas required for graduation, so I can't even show up, put my feet on the desk, and sip coffee for an hour and a half.  I must be my students' guiding light, a beacon in the haze of freshman confusion.  I must instill in them the virtues of higher education and build their critical thinking skills so that they can go on to become foreign dignitaries and cancer curers.  Or I could just show YouTube videos and make them do ice breakers.  Right now only four people are signed up, so I currently don't even have a big enough class to assign them Breakfast Club roles.

Are you doing anything special for the end of the world?  I'm not sure if you've heard, but December 21, 2012 is just around the corner.
-Maya from Mexico
Just stocking up on Charmin and protein shakes, but that's a pretty typical Sunday for me.  One thing I know for sure is that I'm going to wait until December 22 to start blowing money on Christmas gifts, just in case.

Any thoughts on the current state of Minnesota sports?
- Tortured in the Twin Cities
Here are a couple of thoughts -
Wild: Officially the least frustrating team in town, mostly because the NHL is on lockout.  Growing up in South Dakota, I didn't have the ravenous hockey spirit that exists in Minnesota.  Still, for as long as I can remember watching live sports (not TV, but butt in the arena seats), hockey has been my hands down favorite.  There aren't constant stoppages for commercials like the NFL, it is nonstop action unlike the MLB, and the players don't seem like they are mailing it in like the average NBA regular season game.  So, yeah, get your money in order and get back on the ice.
Timberwolves:  Rubio can't get back soon enough because he is Ricky Rubio, and he not like nobody else.  I was pretty excited about the Wolves last year before injuries killed half the team.  That good luck continued into the early season.  I still think they have way too much talent on their team to not be able to push for a playoff spot once everyone gets healthy and getting into the flow.
Vikings:  I've been watching the Vikings since I was old enough to understand the curse words that my grandpa yelled at the TV on Sundays.  This year is no different.  You've got the best running back in the league but somehow forget to use him.  You have a superstar, Swiss Army Knife player in Harvin who can't play an entire season.  You've got a highly drafted quarterback who can't throw a swing pass.  They always win just enough to keep you interested so that they can kill your Christmas spirit when they officially can't make the playoffs in December.
Twins:  I hear Francisco Liriano might be coming back, which would be the bright spot in the rotation.  Ladies and gentlemen, your 2013 Minnesota Twins!

You had hoped that year 30 was going to be one of the best ones yet.  How'd that work out for you?
- Barry in Tuscaloosa 
Year 30 (well, technically 31, Barry) ranks right up there with the best of them.  I moved in with Molly, got engaged with all my friends and family around, started school again, got to see some great concerts, officiated my first wedding as Rabbi Poolowitz, got down to 227 pounds, ballooned back to 264, managed to fight my way back to 245, paid off some debt, found out how much I love to cook, got better at my job, drew faces on fruit, toured my first brewery and subsequently became a beer snob, went to my first microbrew sampler, warmed up my future niece and nephew, had an organ removed, caught some nice perch, almost asphyxiated in an ice house, saw The Avengers and Dark Knight Rises in IMAX 3-D, have more friends and family than I did at this time last year and didn't lose any in the process, went to Lambeau, completed the pro-sports quadfecta (saw an NBA, NHL, NFL, and MLB game last season (sorry, Ashley, the WNBA doesn't count)), saw one of my all-time favorite comedians, played more Phase 10 than a human should be allowed, discovered Homeland and got Molly addicted to Dexter, had as close to the perfect day as I'll ever have on my one year anniversary, got my ass kicked by a tiny Asian masseuse during a couples massage, ate Smashburger and Five Guys for the first time, wore a cardigan sweater on two of the hottest days of the summer because I wanted to look good proposing and in our engagement pics, went to Ikea for the first time (and the second time and the third time), cussed at the tiny wrench included in the Ikea boxes, bought a piece of the Metrodome, and so, so much more.  I laughed and loved more than I cried and hurt by at least a hundredfold.

I guess at a certain point the age thing stops being as important and the milestones start spreading out to five and ten year intervals.  Thirty-one doesn't exactly roll off the tongue and doesn't carry the same neat packaging as thirty did, but when I look forward to what the next year could bring, I can't help but be excited.  Thanks for all the birthday wishes.  See you next Tuesday!

Basked in birthday glory,

Jeff

Tuesday, November 27, 2012

Black Friday, Cyber Monday, and Fat Tuesday


Before I start spitting my rhymes and doin' my time, here are the results from this week:

Last Week
Weight: 244.2 lb 
BMI: 35 
BMR: 2281 kcal 
Fat %: 35.8% 
Fat Mass: 87.4 lb 
FFM: 156.8 lb 
TBW: 114.8 lb

This Week

Weight: 247.8 lb (+3.6 lb, total of -13.6)
BMI: 35.6 (+.6, total of -1.9)
BMR: 2304 kcal (+23, total of  -52)
Fat %: 35.1% (-.7%, net loss of 6.9%)
Fat Mass: 87 lb (-4 lb, net loss of 23 lbs of baby elephant)
FFM: 160.8 lb ( +4 lb, net gain of 9 lb)
TBW: 117.8 lb (+3 lb, net gain of 8.7 lb)

My snap reaction is that I'm probably lucky to have only gained 3.6 pounds this week (more on that in a minute) and that I should probably start losing fat at a pace similar to the one I'm gaining muscle and water weight or else I'm going to look like this guy:

Note: Not actually me.  My breasts are much more voluptuous.

Here's a peek at last week's goals:
Goal 1 - Don't Eat Until I Need to Throw Up or Lay Down - F-
True story, I woke up in the middle of the night on Thursday because I wasn't sure if I needed to throw up or poop the bed because I was fairly confident I was going to explode.  That sensation alone accounts for the fail.
Goal 2 - Work Out at Least Twice in Blunt - B
Again, I wasn't expecting a full exercise program, but Molly and I went for a walk in Pierre on Wednesday and I played basketball with pretty much the entire family on Thursday. Oh, also I listened to Jillian Michaels scream at Shelbi and Molly for 30 minutes while I shopped online. That counts for something.
Goal 3 - WATER, DUMMY! - ???
I don't know how to grade this one because my numbers on the scale today indicate that I did a great job last week of drinking liquids, but the fact that I literally didn't pee yesterday except for when my ritual morning draining and that my toes spread out in five different directions during a post-basketball cramp this morning leads me to believe that my number might be slightly off.

Next Weeks Goals
Goal 1 - Undo Last Week
So, clearly I'm not going to get to my 242 goal by today since I was at 247 this morning.  I'm giving myself one week to rectify that.  It won't be easy because this week is loaded with birthday traps, but I would really like to be in spitting distance of 230 by Christmas.  That's going to take some hard work, but if I want to take entire weeks off and eat like a fat kid, then I need to have a couple of weeks on and eat like a smart kid to complete the only pair of adjectives anyone ever used to describe my childhood.
Goal 2 - Add a Weekend Workout
On top of throwing my eating habits to the wind last week, I also forgot my knee brace and shoes at home yesterday, so I'm already a full day of exercise behind the curve.  There's only one way to fix that, even if I'm already starting to have anxiety attacks about it.
Goal 3 - H20, Agua, Eau, Wasser, Water!!!
No matter what language I say it in, I need to put it into my body in larger quantities.  It helps make me feel fuller, it takes away the aches and pains in my muscles, and it helps make sure that I don't pee straight coffee.  I'm not taking this off the goal list until I get it right.

Real quick (yeah, right), here are the fourteen things that I couldn't say no to this weekend, in the snowballing order in which they were ingested:

1. Taco Bell
I needed to grab a quick lunch on my way home from work before we left for Blunt, and TB was the only convenient option.  I did manage to only order one extra value meal with no add-ons, which is a HUGE improvement for me.  And so the rationalizing begins...
2. Gingerbread Shake from Burger King
Look, this blog is all about being healthy and living to be 100, but you ain't livin' if you ain't eatin' one of these shakes.  The radio DJ's that I listen to in the morning have been raving about this stupid thing for weeks and we needed a snack about halfway through the drive, so I gave in.  They were right, it was awesome.  I have little to no regrets about this decision because of the high quality of the calories.  Also, I only got a small, so clearly I'm making good decisions.  The snowball picks up traction.
3. Papa Murphy's Pizza
My mom and dad were running errands in Pierre and my mom wasn't feeling the best, so I didn't want to burden them with having to cook when they got home.  I told them to pick up Papa Murphy's, as long as they got the thin crust.  I proceed to eat two pieces of the stuffed Chicago style and about half of Hawaiian thin crust.  It is still Tuesday.
4. Burger, tots, and beer
I wanted to show Molly that Pierre had classy food options, so I took her to the country club pub where I ate a 1/2 hamburger with a gallon of South Dakota brewed beer.  
5. Cheeseburgers and Chips and More Beer!
We had a lot of set up to do for Thanksgiving and family up from Texas, so we made the decision to order food from the truck stop instead of cooking.  That officially puts one day of red meat ahead of the previous three week's worth.  Awesome.
6. Danish
My great aunt sent my grandpa two Danish pastries that he was kind enough to share with my family.  We took one home with the intention of being able to freeze it and split it between the five of us.  By 10 am the next morning it was gone.
7. Brisket with a side of brisket
Our family, particularly the males, have never been satisfied with turkey on Thanksgiving. Our meal featured an impressive spread of turkey, ham, and brisket.  While I did partake in some of the delicious sides and desserts, my main focus was to eat as much brisket as I could before it either ran out or someone took it away.  As I drank a few more beers and the night progressed, the rate the brisket went down and the creative methods I used to add even more calories (brisket sliders!) was pretty impressive.  Oh, and I washed all that brisket and beer down with one of the leftover cheeseburgers from the night before.  This would be the lead up to the great puke/poop dilemma of Thanksgiving 2012.
8. Pancakes, cheesy eggs, bacon
Being the gracious house guest that I am, I decided I would make breakfast for everyone on Friday morning.  I fired up the griddle and the oven and whipped up a meal fit for an early morning king.  Of course, every abnormal or broken pancake couldn't be fed to the masses, so I would remove them from the pan and put them in my mouth before anyone knew of their inadequacies.  This didn't stop me from eating a full regular meal once everything else got done.  
9. Steak, hashbrowns, and a little bit of everything on Molly's plate
After eating like complete dog poop for the better part of four days, it was decided that we needed to eat out again and dive into a truly great South Dakota steak.  After a salad loaded with bleu cheese dressing and a full cup of beef stroganoff soup, I was ready for the main course.  I ate a full pound of juicy, tender, well seasoned ribeye (I barely left a piece of fat and gristle on the plate for fear I might miss out on some savory). I also housed a huge portion of hashbrown potatoes, two full pieces of toast, some of Molly's tator tots, the crust from her patty melt, and a Sam Adams.  
10. Cheesy eggs, bacon, two mini-pieces of Hot Stuff Pizza, half a container of Auntie Anne's pretzels dipped in marinara
You know, typical "I need to be on the road to Sioux Falls" all day snack foods.
11. Carnitas Pizza and Phuket Wings
I love carnitas.  I love pizza.  Put them together and I'll eat the whole pizza (which I did).  The name of the wings pretty much summed up my attitude about the diet at this point.
12. Beer, beer, beer, beer, beer, etc.
We went out with my high school friends to celebrate being friends, and I may or may not have sampled my weight in different brews around the greater Sioux Falls area.  Skip to the next item if you don't want to be grossed out, but it is fairly well published that I am incredibly particular about my toilet arrangements and rarely use a facility outside of my own home.  I officially ruined my stomach that night to the point that I had to use a filthy hotel bar bathroom.  I've been sitting in a bathtub ever since.
13. Marlins Breakfast
Here's my regular order at the greatest greasy spoon breakfast location in Sioux Falls (there isn't a close second.  I'm not even willing to listen to rational arguments on this subject):  3- Meat Skillet (featuring ham, bacon, sausage, and shredded cheese on a pound of hashbrowns), two sunny side up eggs on top, a side of sausage gravy to pour all over top of it, two pieces of toast, and two of Molly's pancakes.  I followed this up with one of the longest, most miserable drives back to Minneapolis I've ever encountered.
14. Domino's Pizza
Hey, after a long, hard week of eating and doing nothing, it is hard to scrounge together the energy to cook.  By this time, the snowball had fully engulfed me.  

These are just the things I can remember, although I had my fair share of cheese, chocolate milk, and other high fat, low nutritional items.  There isn't anyone else to blame for all of this because I continued to open my mouth and insert items all on my own, but this is solid proof of how easy it is for me to get lazy once and then lose all control.  I was talking with a friend this morning who also has weight issues, and we both agreed that we probably can never stop being vigilant about our health.  There is no safety level on the horizon because all it takes is one trip to Taco Bell and a week of not blogging before I wake up four months later trying to figure out why my pants don't fit.  Thankfully on this Thanksgiving, I've got a good support system to help pick me back up so that I can give it another shot.  

Talk to you Thursday,

Jeffrey

Tuesday, November 20, 2012

Pre-Thanksgiving Update

Sorry for the disappearing act last week, folks.  I know that my week without posting blew up the media world.  Anderson Cooper questioned, "Is this the end of Jeff's quest for a smaller suit?"  Donald Trump claimed he had proof that I wasn't even weighing in to begin with.  Kim Kardashian tweeted something stupid.  The truth is I was really busy and I just didn't have time.  We're in the thick of the registration season at work, I'm in the prime paper writing time for grad school, and getting up at 5 am to work out makes Jeff a very, very tired boy.   The truth was I gained last week, but it was less than a pound and there were a lot of reasons for it, not the least of which is too gross to type on a respectable blog such as this.  Just know that had I had about 20 more minutes and a cup of coffee before I jumped on the scale, I would have kept the losing streak alive.  Anyway, here are the results from the past two weeks, including the numbers from the last blog post.

2 WEEKS AGO
Weight: 248.8 lb (-4.8 lb, total of -12.6)
BMI: 35.7 (-.7, total of -1.9)
BMR: 2310 kcal (-30, total of  -46)
Fat %: 37.3% (-2.9%, net loss of 4.7%)
Fat Mass: 92.8 lb (-9.2 lb, net loss of 17.2 lbs of lard)
FFM: 156 lb (+4.4 lb, net gain of 4.2 lb)
TBW: 114.2 lb (+3.2 lb, net gain of 3.1 lb)

LAST WEEK
Weight: 249.4 lb (+.6 lb, total of -12)
BMI: 35.8 (+.1, total of -1.8)
BMR: 2314kcal (+4, total of  -42)
Fat %: 36.5% (-.8%, net loss of 5.5%)
Fat Mass: 91 lb (-1.8 lb, net loss of 19 lbs of blubber)
FFM: 158.4 lb (+2.4 lb, net gain of 6.6 lb)
TBW: 116 lb (+3.8 lb, net gain of 6.9 lb)

THIS WEEK
Weight: 244.2 lb (-5.2 lb, total of -17.2)
BMI: 35 (-.7, total of -2.5)
BMR: 2281 kcal (-333, total of  -75)
Fat %: 35.8% (-.7%, net loss of 6.2%)
Fat Mass: 87.4 lb (-3.6 lb, net loss of 22.6 lbs of belly Jello)
FFM: 156.8 lb ( -1.6 lb, net gain of 5 lb)
TBW: 114.8 lb (-1.2 lb, net gain of 5.7 lb)

Boo-yah, bizzos!  Look, had I not had back to back weekends of absolute fun, I'd be sitting somewhere in the 238 neighborhood.  The truth is that I have a life that's pretty awesome.  No, seriously.  That week where I gained I busted my butt and focused on building muscle and water weight.  Sure enough, that happened.  I also got to go out with Molly's friends on Friday night where I drank beer and ate nachos, which I immediately followed up with an encore with my friends the following night where I drank beer and ate German pot roast covered in cheese.  No apologies.  We had a blast, I made major progress in the water and muscle department, and I'm ignoring the .6 increase because I know how hard I really worked.

This week's results are a combination of a roll-over of the previous week's progress that just didn't show on Tuesday and this week's uptick in working out.  Even with the 5.2 pound loss, I actually consider this week more of a failure than the previous week because I didn't stick to my protein shake at lunch after working out and I ignored my water intake this weekend.  It was Veteran's Day week, and as the vets advisor at ARCC, I had events over lunch a couple of days (I still made smart decisions, including whipping out my phone at Applebees to find out that the Jalapeno Shrimp was the best choice). Molly was sick this past weekend, so we were home bound.  As easy as it should be to remember to drink water at home, it just wasn't.  I didn't eat much in the way of crappy food and even turned down Molly's Domino's suggestion twice, but I didn't stick with the plan more than I did stick with the plan and the result was a loss of muscle and a drop in water weight.  Still, I can't complain too much with a loss of 5.2 lbs.  

I wanted to weigh 243 lbs by the Tuesday after Thanksgiving.  I'm not throwing in the towel or making excuses, but picking the Tuesday after Thanksgiving probably wasn't the smartest move for a weight loss milestone marker.  I really want to push the goal weigh-in back a week, but it is only one freaking pound.  I've already told Molly and Shelbi to throw in their walking shoes because I don't want to completely lose momentum.  My compromise with myself is to push the weigh-in day back to Wednesday instead of Tuesday.  That gives me one extra day to shake the Marlins breakfast that I'm going to eat Sunday morning (and you better believe I'm going to devour every last greasy truck stop-tastic bite of it).  

Quick hit updates on the goals:
Goal 1 - Survive the Weekend Part II   C- 
Could have been better, could have been worse.
Goal 2 - Up the Workout Times - A
I played ball Tuesday, Wednesday, and Thursday mornings last week and both mornings this week for a solid hour, plus I played again at noon on Thursday, Friday and this Monday.  
Goal 3 - Add More Greens C+
Honestly, I don't know how I did on this one.  I feel like I made a conscious effort to eat more vegetables, but I can't prove it so I'll just take a passing grade.

This week's goals
Goal 1- Don't Eat Until I Need to Throw Up or Lay Down
What a wonderful country that we live in that we can celebrate a day of thanks by being so gluttonous that we go into a coma.  Good work, Pilgrims!  I'm not going to say that I won't eat the sweet potatoes or have a piece of pie because the next blog I write will feature me substituting Thanksgiving words for curse words (much to Kacey's delight) and I'll just be frustrated.  There is a happy medium between passing by every dish and eating until I want to die.  My goal is to live in that medium and not try to supersize it.
Goal 2 - Work Out at Least Twice in Blunt
"Work out" will be somewhat relative because I imagine this will be going for walks instead of my current workout schedule, but I need to do something.  Two days of some cardio work is better than 5 days of no cardio work, plus I'll still have two days of hard workouts waiting for me next week when I get back.
Goal 3 - WATER, DUMMY!
I have to, have to, have to remember to drink my water.  I was just commenting about how it has been a miracle that I haven't had a single leg cramp since I started playing basketball again and really being aware of my TBW numbers.  How do I celebrate this?  By not drinking enough water over the past week and dealing with a twitch in my muscles that seems to be warning me that the big one is coming.  I don't want to be "that guy" who carries a water bottle everywhere I go, but I honestly buy into the water awareness being one of the top two biggest success factors for me (I don't have time to think of the other one).  It does suck running to pee every hour, but it doesn't suck sleeping through the night without fear of your body declaring a mutiny against you.  

Finally, I don't usually participate in the Facebook days of thanks routine, so I'll just summarize all I'm thankful for in one word on here and call it a day.  This year I'm thankful for you.  I'm glad I have a car and a job and a house and enough to eat, but none of that would be possible or really even matter without you.  My family, friends, and Molly are the reason I get out of bed every morning, the reason I don't want to call in sick to work because I'm afraid I'll miss some fun, the reason I can't wait to come home at night to play Phase 10 and watch HGTV, the reason I can't wait to drive six hours both ways across South Dakota, and the reason that I try to be the best me I can be.  I hope you all have a wonderful Thanksgiving.

Gobble, gobble,

Jeff


Wednesday, November 7, 2012

A Day Late And A Dollar Short

Sorry for the delay in posts, but work is super busy because it is the first week of open registration (which, by the way, is my favorite week because students remember that they need me), and when I get home I just want to veg out and watch political commercials.  Unfortunately, I'm back to suffering through McDonald's and Budweiser ads for the next three years.  Here are the numbers for last week and this week.


Weight: 253.6 lb 
BMI: 36.4 
BMR: 2340 kcal 
Fat %: 40.2% 
Fat Mass: 102.0 lb 
FFM: 151.6 lb 
TBW: 111.01 lb


Weight: 248.68 lb (-4.8 lb, total of -12.6)
BMI: 35.7 (-.7, total of -1.9)
BMR: 2310 kcal (-30, total of  -46)
Fat %: 37.3% (-2.9%, net loss of 4.7%)
Fat Mass: 92.8 lb (-9.2 lb, net loss of 17.2 lbs of lard)
FFM: 156 lb (+4.4 lb, net gain of 4.2)
TBW: 114.21 lb (+3.2 lb, net gain of 3.1 lb)

One thing to note was that I did get up and work out prior to weighing in yesterday, so some of the numbers are probably a little artificial, but I plan on adding early Tuesday and Thursday morning workouts to the routine full-time, and I can't get access to the official scale until after 8 am.  

Some quick thoughts: Whatever I'm doing is working, so I'm not going to stop doing it.  My fat mass is tumbling because of the cardio, the muscle mass is increasing because of the added protein, and I jumped another 2% in water weight.  My goal was 243 by November 27 and it seems to be pretty attainable.  November 20 is the the last day of our weigh-in challenge at work, so starting next Tuesday I'll probably hit it hard and cut out carbs for one week.  I know I said I wasn't going to do the rapid weight loss thing, but there's over $50 on the line and my body can handle the extra loss going into Thanksgiving. 

Last Week's Report Card

Goal 1 - Survive the Weekend - B-
I did "pretty" good.  I drank beer, ate greasy appetizers (including the world's most amazing soft pretzels and mustard at this bar in Savage that I will gladly take any of you to anytime you want), and had two waffles instead of one Sunday morning.  Still, in my head I did loosely track my calories and in the end I lost almost 5 lbs.  Might have been closer to an 8 pounder had I been a good boy, but I wouldn't give up the fun I had with John, Helena, and Molly for the extra 3 lbs.  

Goal 2 - Add Strength Training and Stretching To Cardio - C+
I did my sit-ups and push-ups on five of the seven days, and I can hit my goal of 10 push-ups.  I didn't do my yoga at all, but I did start stretching prior to basketball, which has helped my back tremendously.  Having less of a gut pulling on my front probably helps, too.

Goal 3 - Tweet What I Eat - C-
Boy, was I ever faithful to that little exercise on Tuesday-Friday.  Not lying, if it passed my lips there's a pic of it on Twitter. Once my guests arrived, I kind of started forgetting about it because it was weird and awkward.  Still, I would STRONGLY encourage this exercise for anyone who is starting out on a new diet plan or who is wondering why their progress has stalled out.  First of all, it is remarkable how often and how much you eat without thinking about it.  Secondly, when you know other people might be seeing what you're eating, you become more aware of what you're putting into your body and you start making smarter decisions.  

This Week's Goals:

Goal 1 - Survive the Weekend, The Sequel
This weekend will be even tougher than last.  We are going out Friday night for happy hour and appetizers with Molly's friends, which always turns into eating dinner and drinking all night.  I can be smart on Saturday during the day, but we're going to the Zac Brown Band concert with Jared and Kristyn, which will involve eating out and drinking out.  Sunday morning we're banking on making waffles again, and I just can't say no to those damn waffles.  That might be part of the reason I'm marrying into the Upper Midwest Waffle Dynasty (don't tell Molly).  I'll try really hard to cut it down to one...and a half.

Goal 2 - Up the Workout Times
I got up early and played basketball at 6:30 yesterday morning, and I felt pretty awesome throughout the day.  My biggest fear when I'm so close to the starting line is that pushing it too much is going to break my body down and cause an injury that will derail my progress.  Playing ball for an hour in the morning and again at noon seems to just be asking for trouble.  I know I did it in high school, but I'm not 18 and I don't weigh 165 lbs.  Still, I can get a full hour of ball in during the morning instead of the 40 minutes at lunch.  I'm planning on playing Thursday and next Tuesday in the morning and sticking lunch ball on.  I'll see if I can convince myself to work out Sunday, too, even if it is just a brisk walk through Target or the mall.  I listen pretty well to my body, so if it starts to tell me to cool it a little, I'll let off the throttle.

Goal 3 - Add More Greens
Tweeting my food and using MyFitnessPal have helped me fine tune my diet, but it is becoming abundantly clear that I lean more towards fruits and less towards the veggies.  I had a salad Monday and it did magnificent things to my digestive track (sorry, TMI).  I brought carrots today.  Last week I brought some celery with a triangle of Laughing Cow cream cheese to dip them in, and it was a nice little afternoon snack.  I shall try to repeat said actions.

Finally, I have mostly avoided posting about the election on FB or Twitter because I get pretty excitable and it isn't worth it 99% of the time.  Those who know me well know that I tend to lean left, although in my short voting history I have voted for Republicans in all offices.  I consider myself a Democrat because I believe in their social platforms, and I think there are people who need a hand out in order to get a hand up.  If you don't believe that, that's fine, too.  I've played Devil's advocate enough just trying to get a debate started that I think I understand both sides of the coin pretty well.  The funny thing is that most of my family and friends and people reading this blog are Republicans who would get incredibly red faced if I ever decided to be blatant with my political ideals.  Anyway, regardless of which side of the aisle you vote on, my wish for all of you is that you take your victory or loss in stride and spend the next four years doing what you can to make America a better place.  Screaming and name calling or blindly posting religious verses might reaffirm your own belief system, but it pushes you further from the conversation.  I've been alive long enough to know that about 50% of the country agrees with my views and 50% doesn't, and that isn't going to change in any of our lifetimes.  In 2016, the Republicans will most likely get their chance to lead the country because history tells us these things are cyclical.  Again, none of this changes. What can change is your investment in this country and in your community.  If you don't believe the health care system is taking care of seniors, spend some time volunteering in a retirement community and keep yourself in shape so you can lessen your healthcare expenses.  If you think the government is killing small business owners, stop shopping at Target and Walmart and get to know your local grocer.  If you think the government is imposing their views on you, then put down your cell phones and have real conversations featuring real ideas with real people.  This country was built on grassroots movements, and I can't imagine that just because our founding fathers disagreed on one issue that they walked away from the table on the rest.  We are not MSNBC, we are not Fox News.  We are Americans who should be proud that we have a democratic system that allows us to choose our leaders and who should be just as proud that differing viewpoints lead to stronger answers.  To be a little more cliche, be the change you want to see.

The long and short of it is that I love you all on November 7 the same that I loved you on November 5.  Thanks again for being a part of my story.

Jeff

Wednesday, October 31, 2012

It's The Most Wonderful Time Of The Year

Happy Halloween!  Halloween is hands down my favorite holiday, with Valentines Day coming in a close second.  I've never been a Christmas guy because, like Charlie Brown, I'm turned off by the commercialism of it (even though I can't begin to fathom the amount of money Charles Schulz made from all of the Peanuts Christmas specials) and don't particularly get into other aspects of it.  Easter used to be cool, but now they started moving it all around and I don't even get a day off for it.  All of my childhood memories of 4th of July are of tremendous build-up and tremendous let down (not for lack of effort by my parents, but mostly because the types of fireworks available for purchase in the garage of a woman in Blunt, SD, don't quite live up to Disney World standards).  Thanksgiving now represents a day of high calorie torture.  Valentine's Day is great because I'm a sentimental fool and I used to love giving and receiving Valentines.  My mom would always help me make the coolest boxes in the world, and I loves me some chocolate.  However, I had one too many lonely days where cupid's bow missed me to move it to number 1.  But Halloween spoke to my darker side.  For one ass-kicking night, I could be anything and anyone I wanted to be, and I was rewarded for this boldness and deception with bags and bags of delicious candy.  I hate being scared, but on Halloween nothing seems as scary because I got to be a part of the madness.  Behind the plastic mask that I couldn't breathe in, I was every bit as ghoulish as the next guy.  There have been very few Halloweens where I didn't put a lot of time and effort into having a great costume.  Unfortunately, between class and life, this happened to be one of those years.  That doesn't mean I'm not still in the Halloween spirit.  For instance, my lunch today decided to take part in the festivities in my place.  Pictured below, Bananaman and Applelantern, with Buddha and Wolverine taking care of business in the background.

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So, without further ado, here is my list of my Top Ten Halloween Costumes (pictures provided when available:

10.  Homer Simpson
This costume wasn't particularly clever since I used a store bought mask, but it took me for freaking ever to find yellow gloves and a long sleeved yellow shirt that match.  I'm meticulous in my details.  This was the only time in college that I decided to dress-up, so it makes the list if for no other reason than to represent that time in my life.  Also, I needed an excuse to post this picture of Chippendale Jared.  That guy is somehow my best man.  Maybe I need to re-evaluate things.

9.  Pirate
So, that's not actually me, but that is pretty close to what I remember the costume looking like.  I don't know why a crappy generic costume has stuck with me all of these years, but the main thing I remember about it is that I wore it in first grade when we lived in a house in Tea, SD.  Now, first grade was a long time ago and I barely remember my ATM Pin (I use my debit card almost daily, but about a week ago I just forgot it.  Searched everywhere in my brain, but it was gone.  I had to call the bank and have them reset it, yet I can remember my first grade Halloween costume).  We lived across the street from some older kids who were always hanging out at our house, and I remember how excited they were.  I also seem to remember that my dad's parents (and maybe my aunt) were visiting for some reason, so I got to go trick-or-treating in the back of grandpa's pickup truck, a dangerous treat that I often participated in at their house in Blunt but never in the suburban neighborhoods of Tea.  I remember having to go out for a little bit as a pirate with my sister, who would have been only a couple of years old, and then getting to go back out by myself after it got dark (even though it was probably only about 6 pm).  I also remember it being soooooo cold, so in between houses I would go back into the car/truck, bundle up, drive to the next house, hop out, run to the door, get my haul, and then head back to the warm blankets and hot apple cider.  Anyway, I associate that costume with the start of my love of the holiday, so it makes the list.

8.  Teenage Mutant Ninja Turtle 
I've actually been a TMNT twice in my life (both times Raphael), but I was particularly proud of this one because it was the resurrection of the group costume and I spent a helluva lot of time piecing it together.  It was also the first time that my friends conned me into making entire costumes for everybody.  Here's the breakdown:  Green long johns for the under side, green gloves (I'm not wearing mine for some reason, colored cloth from fabric stores, garbage can lids as the back shell, hand decorated poster board connected with yarn for the front of the shell, broomstick bo for Donatello, and cheap toys for everyone else.  The quality was iffy, but I was pretty happy with the outcome.

7.  Elliot from E.T.
This costume holds a special place in my heart because it was my first (and thus far, only) costume with Molly.  Molly hates aliens and really hates E.T. because of it.  I worked on her and worked on her until she finally relented and agreed to be the Gertie to my Elliot. The attention to detail in this costume was disgusting, even if it doesn't look like it.  We spent five weeks trying to buy stuffed E.T. dolls that were big enough to fit in the basket but weren't so big that they would block my face.  By the time we had the basket and the pillow and the doll strapped to the bike handlebars (a red metal broomstick that I hacksawed in half and stuck hand grips to), the whole contraption had to have weighed 30 pounds.  Killed my neck all night.  Molly's costume had Gertie's flowers and Reese's Pieces stuffed in there.  You know you might be a bit too obsessed with detail when you've been standing in Walmart for an hour trying to decide which long stick might best turn into handle bars or which pot looked the most size appropriate.  

6.  Hulk Hogan
Hulk Hogan is on this list, not because I liked my work, but because of amount of work I put into making the guy standing next to mine.  Brent (another groomsman) and I loved wrestling, so we decided we'd do a themed costume.  This meant that Jeff would make themed costumes for Brent and Jeff.  Brent does a pretty spot on Macho Man impressions, so he drew Savage and I took the icon Hogan.  I spent so much time on these costumes.  I ordered probably 20 pairs of women's spandex work out pants on eBay trying to find just the right match.  I hot glued all the spangles and streamers on the arms of the jacket.  I lettered and starred both the front and back of it, too.  I found big sunglasses in a costume shop and glued green fabric to it.  I bought a fake beard and a wig that I cut and trimmed into perfection.  I spray painted black rubber boots, cut their fronts, and put colored laces in them.  I spent entirely too much time in Scheel's trying to decide if I had the balls to walk into the women's volleyball area and buy tiny yellow spandex shorts for my costume (I ended up buying them but wussed out at the last minute and switched ot the yellow shorts).  Needless to say, this one makes the list for the sheer scope of the costume work.

5.  Zombie Payne Stewart
On October 25, 1999, golfer Payne Stewart was aboard a plane headed from Orlando to Dallas.  Somewhere along the way, the plane depressurized and all aboard died from lack of oxygen.  The plane eventually ran out of fuel and crashed in a field just outside of Aberdeen, SD.  In 1999, I was a senior in high school and was starting to become a little too sarcastic and teenagery than I should have been.  I decided that I wanted to make a relevant and timely costume that captured the pulse of the South Dakota newsline.  I decided I would go as Zombie Payne Stewart.  Payne was famous for wearing knickers and colorful socks with sweater vests, and I decided I could easily mirror that image.  I also decided I would paint my face pale blue because it was reported that the folks on the plane had not only lost oxygen, but they had more than likely also frozen.  Boy, I was clever.  The pièce de résistance was a broken putter that I was going to bend and wrap around my neck.  The costume was tasteless and inappropriate, and my mother, a lover of Halloween herself, tearfully begged me not to do it.  She tried to pound it through my skull that this was a bad idea all around, but her reaction only strengthened my resolve that I was living on the edge.  Eventually, but not without a fight, she was able to talk me down from wearing the make-up and only carrying a broken. The teachers and principal were less than impressed (I had started getting this anti-authority attitude, or at least as much as the president of the student council/editor of the school newspaper/guy wearing tights in Robin Hood could have).  Thirteen years later, I look back at that costume as a learning opportunity and probably the primary reason I didn't wear a Steve Irwin stingray costume.  

4.  George H. Bush
Seeing as how I was a politically minded 4th grader student, I got a George H. Bush mask and started stretching my satirical muscle.  My mask was way cooler than the one pictured because it was two pieces, so when I moved my jaw, the bottom half moved, too.  The main reason I love this costume was that I talked my friend Jeff Peterson (groomsman again) into wearing a white curly wig and a dress and being my Barbara Bush.  This was no small accomplishment considering I had only moved to town a year earlier and we were at the age where being a vampire was way cooler.  Peterson, Ryan Kapperman, and I decided to go to Blunt to check out the goods and see what the Halloween of 1991 had to offer.  Some of you might remember that Halloween as the Halloween Blizzard of '91.  The weather was awful and we were freezing, but we still had the time of our lives.  The highlights included getting the awesome little bags of goodies at my Grandma Pat's, playing poker with our candy as chips even though none of us knew how to play poker, and walking down a snow covered sidewalk and watching Ryan step onto what looked like a normal piece of concrete but turned out to be a 2-foot water filled hole and then bitching all night about being wet and freezing.  I'm getting a little misty eyed just thinking about it.

3.  Whoopi Goldberg
Following my turn taking down the political establishment, I decided that I would turn my sights on the entertainment industry in 1992.  What better way for a chubby white Midwestern child to lampoon the world than to dress as Whoopi Goldberg.  This costume was genuinely hilarious when I think back about it.  My dad got an old black choir robe from his school for me and my mom cut a hole in the middle of a doily as the nun collar.  We even toed racial lines by painting my hands brown.  This Halloween was also the one and only time between moving to Hartford and my high school graduation party that our garage was clean enough to hold a Halloween party.  This party's invitation list and attendees included both males and females, so you might also say I went as a pimp that year.

2.  Cowardly Lion
My first trip into the world of group costumes.  We had a junior high costume ball, so my friends Amanda, Sarah, Dan, and I decided we would go as the cast of the Wizard of Oz.  This costume is so special to me because my mom did so much work on it.  She handmade a lion costume from scratch that fit an 80 lb overweight pre-teen and did so with such gusto that we were repeatedly accused of having purchased or rented it.  She also did a heck of a job on some of the other costumes in the group, too, which is probably why I can't say no to being the point person for group costumes.  We went to our dance where we managed to upset the much more popular kids who had dressed up as the Flintstones.  After our dance ended, we decided to go to the American Legion where they were having an adult costume contest/dance in the bar.  We were probably 12 or 13.  Unfortunately, the scarecrow's parents decided he probably shouldn't be in a bar at 11 pm and the Tin Woman's sister needed babysitting, so the Cowardly Lion and Dorothy Gale bravely walked through the crowded bar to present ourselves as contestants.  Ironically, the leading competition was another set of Flintstones, but the adult stone aged family had gone so far as to build a foot powered car.  Looking back, it was an AMAZING costume.  Unfortunately for the Flintstones, the winner was determined by level of applause and there ain't nobody gonna out drunken yell my parents' friends.  Dorothy and I got to split $100 which we promptly used to buy drinks and play video lottery.

1.  Captain 11
Anyone who lived in or near South Dakota and could pick up KELO from the years betwen 1955 and 1996 are quite familiar with Captain 11.  The Captain hosted a sometimes daily afternoon, sometimes Saturday morning cartoon show where local kids had an opportunity to appear on camera and become completely mute.  Some even chose to use their 15 minutes of fame to cry.  The cartoons were all old Warner Brothers properties, but since we were 30 years removed from the original airing, they all seemed pretty fresh.  When it was your birthday (which it magically always seemed to be everyone there's birthday), you got to flip a switch that started the cartoons up. The man (or at least the character) was an icon.  Here's a picture of Shelbi and me on one of our trips to visit the good Captain.
The Captain was friends with my grandpa and would make trips out to shoot geese, so I had the unique opportunity to visit with his Clark Kent-like identity, too.  Still, he was always the Captain to me.  Anyway, I decided a couple of years back that I would pay homage to one of my childhood institutions and don the blue jump suit myself.  I spent weeks going through hardware and uniform stores looking for just the right shade of blue.  I signed up for hundreds of catalogs (some which still find their way to me) hoping to match his signature look.  I finally found one that I could make work, and it arrived just a day or two before Halloween.  I had badges embroidered with the number 11 on them and sewed them on a captains hat and a white turtle neck.  I sewed gold piping on the collars, just like the Captain.  I even memorized the entire intro to his show:  

One man in each century is given the power to control time. The man chosen to receive this power is carefully selected. He must be kind. He must be fair. He must be brave. You have fulfilled these requirements; and, we of the Outer Galaxies designate to you the wisdom of Solomon and the strength of AtlasYou are Captain 11!

The costume was a huge hit in the bars because forty years worth of kids tuned in to be part of the Captain's crew.  The costume contest ended up being based on applause again, and after I delivered the iconic, "How's my crew today?", the roof nearly came down.  I won a $200 bar tab that I promptly demolished and a huge Budweiser mirror with girls in bikinis on it that may or may not still be in existence (I couldn't do anything with it so I left it with my groomsman John, but at a certain point my statute of limitations probably ran out on it).  I love this costume because it was a great idea, I put a ton of work into it, and it touched a generation of drunken 20 and 30 somethings (I took so many pictures that night).  I know I've still got some great ideas in me, but it will take a lot to knock the Captain off of his pedestal.

Well, that's my trip down memory lane for the day.  I wish you all a safe and happy Halloween!  Don't forget to lay off the sugar.

Jeff "I Believe In The Great Pumpkin" Pool  

Tuesday, October 30, 2012

Registering for the Gift of Patience

Hey gang!  Weekly check-in time.  The first set of numbers are from last week, including what I was down before.  The second set is from this morning along with the totals.  
 
Weight: 256.2 lb (- 5.6 lb)
BMI: 36.8 (-.8)
BMR: 2356 kcal
Fat %: 43.9% (+1.9%)
Fat Mass: 112.4 lb (+2.4 lb)
FFM: 143.8 lb (-8 lb)
TBW: 105.2 lb (-6 lb)


Weight: 253.6 lb (-2.6 lb, total of -8.2)
BMI: 36.4 (-.4, total of -1.2)
BMR: 2340 kcal (too lazy to look at the week before, but down 16)
Fat %: 40.2% (-3.7%, net loss of 1.8)
Fat Mass: 102.0 lb (-10.4 lb, net loss of-8 lbs of goo)
FFM: 151.6 lb (+7.8 lb, net loss of .2)
TBW: 111.01 lb (+5.9 lb, net -.1 lb)

Two of the things I was kind of concerned about last week were my evident lacking in water and protein intake.  I made a real effort last week to fix both of those things, and I think the numbers reflect that.  My TBW (body water) jumped from 41% to 43%.  Now, this is still a far cry from the recommended 60% number that I am ultimately shooting for, but I gave it my best.  I fully intended to write a second post last week, but I didn't have time since I was running off to pee every eight minutes.  The other concern I had was that I was losing muscle and gaining fat.  After talking to people in the know, they said that I needed to make sure I was getting more protein.  The fruits and veggies are a much needed addition to my diet, but they can't come at the expense of eating lean protein.  I made sure to have protein at every meal.  I'm not always hungry at lunch, particularly after I play basketball, so I've started to have some protein drinks on hand so that I'm not completely skipping lunch or just having an apple (although I still eat the apple).  We pushed ourselves pretty hard last week during a couple of days of basketball, and I think the extra protein helped me build up muscle as I burnt off some of the fat.  I know it sounds pretty stupid when I still weigh over 250 lbs, but I can tell the difference in the way that my clothes fit.  Molly and I have started taking measurements to count inches lost, and I'm within an inch of where I was at the beginning of last February, right before I made the crazy run and hit the 220's.  It isn't ideal, but my pants are back in the size 30's instead of 40's so I'll take it.

My biggest demon that I'm battling right now is time and pace.  I'm not doing anything crazy or working any programs right now, just trying to be conscious of calories in and calories out.  Most of what I've done in the past involved cutting out carbs and dropping pounds like crazy, but I'm not sure that I'm going to be able to do that with this method.  That's okay and much more healthy, but I haven't quite convinced myself of that.  When I see a weekly drop of 8-10 lbs, I get pumped up and motivated . I always forget the fact that eating a piece of bread makes all 10 lbs come back.  Still, this morning after I got off the scale I was angry.  I did everything I could this week and only dropped 2.6 lbs.  I've been weighing myself at home, so I knew this was coming, but I still thought I might have a miracle 5 lb loss in me.  I even weighed myself twice to see if the scale just wasn't working or if I was standing on it funny.  Alas, the truth was the truth.  I immediately e-mailed Molly and told her that our plan of cooking meals at home and working out wasn't working fast enough for me.  I want results and I want them now!  She, being the sane person in the relationship, congratulated me on my loss and reminded me that I should be proud that I'm making progress at a healthy click.  I immediately fired back that I was going back on the 17-Day Diet and that carbs were done effective next Tuesday (we've already grocery shopped for this week, so I'm not going to waste $100 in 45 calorie bread or baked potatoes).  But then I had time to relax and reflect thanks to an e-mail from my sister, and I realized what Molly said was right.  I'm never going to be successful if I just keep going 100 mph forward and then throwing it into 120 mph in reverse.  With the help of Shelbi (the aforementioned sister), I came up with some real goals for the next nine months before the wedding.

November 27th ... -10 (243)
December 25th ...  -8 (235)
January 29th ... -5 (230)
February 26th .... -5 (225)
March 26th... -5 (220)
April 30th... -5 (215)
May 28th ... -5 (210)
June 25th... -5 (205)
July 23rd ... -6 (199)

It kills me to think that after working hard for 30 days I might only have a five pound result, but the math makes sense and just kind of naturally falls into place.  I know there will be months on the front side where I lose more than that, but I also know that there will be times when I get closer to 200 where I might be lucky to get to five pounds.  The next milestone day, November 27, is two days before I turn 31.  If I can get down to 243, I'll be where I was by the Pool Party last year.  By February, I should be back around where I was at the end of February of last year.  That's where it fell apart last year (and really seems to fall apart every year), so the tough part will come then.  For now, I'm going to enjoy life with weekly three pound losses.  On to the goals.

Week 2 Goals
Goal 1 - Work Out for 30 Minutes on Five Days: A- 
I'm taking a high passing mark on this one.  I played basketball Wednesday, Thursday, Friday, and Monday, and our games on Thursday and Friday were full-court blood baths.  I didn't do a traditional work out over the weekend, but we spent about three hours cleaning the apartment Sunday.  I don't recall sitting down or not moving during that period.  I'm taking the credit.

Goal 2 - 70 Ounces of Water, 50 From Water: A++
Totally nailed this one.  The best part was that I probably hit the 70 ounces just on water.  I still had my cup of coffee or two in the morning and a pop at night, but I had a full bladder's worth of water at all moments in between.  The real shocker?  I went a whole week with a single drop of alcohol.  I'm not a raging alcoholic or anything, but I like to have a beer or wine with dinner one or two nights a week.  I managed to cut out those empty calories without really even trying.  Good job, Jeff!  (Thanks! (You're welcome!))

Goal 3 - Track My Calories To See What's Really Coming In: B
I signed up for myfitnesspal and loved it. It has full recipes from different sites on there, so I don't even have to guess at ingredients.  By the way, if you're looking for quality healthy recipes that don't taste like the back of a stamp, check out emilybites.com.  She's Molly's go-to recipe gal.  Anyway, I was tracking everything down to the calorie until I hit the weekend.  I had class on Saturday and we cleaned all day Sunday, so I my brain wasn't working on the "track your calories" principle.  Still, I did well with my calories and was glad to know that my calorie counting in my head was pretty close, I loved the tool, and I'll continue to use it.  It even helped me catch easy fixes like using an English muffin to make my breakfast sandwich instead of two pieces of toast (I cut out 180 calories each morning just like that).


Week 3 Goals
Goal 1 - Survive the Weekend
We're starting a brutal stretch of weekends where we have people coming or we're going out of town.  In fact, it isn't until the month ends that we get two nights home alone.  I'm more than happy with that because it means we've got fun plans with our friends and family, but it makes it almost impossible to diet when I'm eating out and drinking out for every meal.  My buddy and groomsman John is coming up Friday night with his lovely friend (well, she's my lovely friend, too), Helena, and we've got a real humdinger of a weekend planned that involves a trip to the casino to watch my boy Artie Lange perform with Dave Attell and Jim Norton.  Should be a hoot.  Anyway, the key to surviving the weekend is being in control of the food.  The instinct is always to take people out when they are in town, but as a frequent house guest myself, I know that sometimes it is nice to just hang out and be low key, especially because those weekends get so expensive.  They won't be here until late Friday, so that eliminates the prospect of trouble during the first night.  I will buy the stuff I need to make my world famous healthy breakfast pizza and scrounge up something or other for lunch.  That leaves us with only eating out for one meal, and I can make a smart choice.  The no alcohol thing isn't happening, but I'll start researching some low-cal options that don't include the words "skinny girl" or that end in "tini".

Goal 2 - Add Strength Training and Stretching to the Cardio
If I'm going to keep burning fat and building muscle, I need to do a better job of toning.  I rarely stretch before we play basketball.  My body hates me for that.  I can count the times I've lifted weights in my life on one hand.  I get so focused on the fat that I completely disregard the muscle.  I've got some resistance bands at home, as well as a nice carpeted floor for push-ups and sit-ups.  Here's my goal: I want to do 50 sit-ups every day and be able to do 10 real push-ups (not kidding, I'm pushing it at two right now) by next Tuesday.  I would also like to try to do my yoga video at least twice to help with the stretching.  Finally, I will con...errrr...lovingly convince Molly to give me a neck and shoulder rub to help keep me loose.  You know, for my health.

Goal 3 - Tweet What I Eat
Alright, this sounds stupid for a number of reasons, not the least of which is that I don't really use or understand the appeal of Twitter (as you can clearly tell from my writing style, 140 characters might not be my best friend).  You can follow me at jpool23.  Or is it @jpool23.  And what do I do with the pound sign?  Is it even called a pound sign?  I keep hearing "hash tag", but back in my day # = pound and hash tag = the label on the side of the bag of drugs we were shown in D.A.R.E.  I don't know.  Back in my day we got to the Internet through a CD-ROM we received in the mail from some company called America Online and it always made our land-line telephone ring busy.  Do you realize that a child born in 1999, or the youngest version of the modern teenager, probably wouldn't get a single one of the references in that last sentence?  Ugh.  Anyway, back to the point.  Starting tonight, before it goes in my mouth, it goes on Twitter.  Might be in 140 or less characters, might be in picture form if I can figure it out. (Continued tangent: back in my day, you had to snap the picture on your disposable camera, bring the camera to a one-hour photo, find something to do for that hour, pick up your pictures, drive back home, turn on your scanner, upload the picture on your computer, dial into the Internet, run back to the store, buy a frozen pizza, pre-heat the oven, cook that pizza, and come back to the computer before a picture finished uploading to the World Wide Web.  Now I can snap a picture of anything on my phone and have it on the Tweeter in 20 seconds.  Damn spoiled kids and their stupid technology.)  We'll see how this little experiment in accountability goes.

Tomorrow I hope to post my top 10 all-time favorite Halloween costumes I've worn (Teaser: Over half of them contain the word slutty!)

Jeff

Tuesday, October 23, 2012

Progress


I figured I'd get the numbers out of the way right up front since it is Tuesday and that's what Tuesdays are all about.  Top numbers are week 1, bottom are this week.

Height: 5'10"
Weight: 261.8 lb 
BMI: 37.6
BMR: 2392 kcal
Fat %: 42% 
Fat Mass: 110 lb 
FFM: 151.8 lb 
TBW: 111.21 lb


Height: 5'10" (no real progress on this front)
Weight: 256.2 lb (- 5.6 lb)
BMI: 36.8 (-.8)
BMR: 2356 kcal
Fat %: 43.9% (+1.9%)
Fat Mass: 112.4 lb (+2.4 lb)
FFM: 143.8 lb (-8 lb)
TBW: 105.2 lb (-6 lb)

Well, if the ultimate goal is to lose weight, I've started out on a good foot.  I was pretty good this week with everything, but I definitely could have done more and probably hung a 10-pounder on you.  I have to stop thinking about huge losses, though, and focus on the end result.  If I lose it slower, maybe the logic is that it will take me longer to get to my goal, leaving me less time to completely screw everything up and gain it all back.  Maybe not.  

The thing that I hate about this scale is that it doesn't let me hide behind the weight number very easily and makes me face the fact that things like water weight really do exist.  I'm also troubled by the fact that I somehow managed to gain 2.4 pounds of fat while losing 8 pounds of muscle.  I know I've got some fitness nut readers out there because you have all been giving me great advice and insight, so can any of you fill me in on this?  The same thing happened last year when I lost all the weight.  I know that my exercise program is mostly cardio, but why is my body attacking the muscle instead of focusing on all the delicious energy I've got stored in my man boobs?  I am no mathematician, but at this rate I will be 100% fat by the time I hit 200 and our flower girl will have to pull me down the aisle in a wagon since I won't have any muscles to stand up on my own.  

My buddy Nick, who works in the fitness world, shed some light on what those other numbers meant.  Turns out TBW wasn't Taco Bell Weight but rather Total Body Water.  The average male should have about 60% of their body weight in water, but I'm at a dehydratastic 41%.  I'm actually down a percentage point from last week.  Readers of my last blog may remember that hydration is always a big issue for me.  There isn't a day that goes by where I don't get a cramp somewhere in my body.  Part of that is because I suck at stretching, but it looks like a big part of it might be because I don't drink anywhere near the amount of water that I think I do.  Sounds like a new weekly goal!

The other number that I was confused by was the BMR.  Rather than Googling it like a normal human might, I decided I'd let Nick explain that one, too.  Your BMR is your Basic Metabolic Rate, or the number of calories you burn each day with zero exercise (or as I like to call it, Tuesday).  I looked it up and it turns out my number is pretty high.  Now, I have no idea how this scale calculates this information just by shooting electricity through me.  Again, I could probably Google it and have my answer in ten seconds, but who has time for that?  What I do know is that when I was keeping my calories around 1,800-2,000 calories a day last year, I was losing like crazy because I was taking in less than what the bare minimum to keep my organs functioning was.  Add calorie burning basketball to that and there was little wonder I was losing 7-10 pounds a week.  There might be a goal somewhere in all of this.

Speaking of goals, let's see how I did on week 1:

Goal 1 - No Fast Food This Week: B+
I'm giving myself a B+ because I feel like I did more than pass, but that I probably could have done a little better to get the perfect grade.  If this was a straight Pass/Fail course, you'd see a P on my transcript.  After I went to that Chinese Buffet last Tuesday for lunch, I only went out to eat once the remainder of the week.  Granted, it was to another buffet, but this one was a much healthier option (the place is called Q.Cumbers, for God's sake).  I went to McDonald's zero times.  I ordered pizza zero times.  Since I went to the buffet twice in one week, I'm taking a few points off the final grade, but the goal was no fast food.  Mission accomplished.

Goal 2 - Work out 30 Minutes at Least 4 Times: D-
No excuses, just didn't happen.  I played ball on Wednesday and Monday.  I'm giving myself the 30 minutes credit on Friday because we spent the day registering for gifts, and I was literally on my feet for like four hours.  My legs hurt worse than they do after basketball.  Still, that's 3 out of 4, or 75%.  In Mr. Pool's classroom, that's a D-.  I'm a tough grader and there's no curve.

Goal 3 - Two Cups of Fruit/Three Servings of Veggies a Day: A-/B+
Truth be told, I didn't do a great job of keeping track of whether or not I hit this mark.  Looking back at what I ate each day, I had to have been awfully close to this one.  Might have missed the fruit mark one day, but I didn't cut and measure my bananas to see where I stood.  I'm going to count this goal as a win.

Let's get some goals on paper for next week.  Since I passed Goal 1 and 3 this week, I will continue to work them into the routine and add some new ones to the mix.

Goal 1 - Work Out 30 Minutes for at Least 5 Times in the Next Seven Days
Look, I've got to get this one down.  Last week I wrote 100 different excuses for why I don't work out.  Thursday-Sunday I used about 42 of them.  This week I need to make it.  I even added a day because I need to do something on Saturday and Sunday to keep the momentum between Friday basketball and Monday basketball.  I have class this weekend, so my ambitions will be low.  Must overcome lame brain.

Goal 2 - 70 Ounces of Fluid a Day With at Least 50 of Those Coming From Water
According to the Mayo Clinic website, the 8x8 rule (drink eight 8 oz cups of water a day) isn't scientifically proven to be the exact number, but it is still a good rule to live by because it is easy to remember.  Since all of the aspartame I've imbibed over the years has cost me the ability to remember things, I'll stick with easy to remember rules.  It says to remember that water is in things like pop, juice and coffee, so you shouldn't discredit those things.  I'm not quite to giving up diet pop yet (maybe next week) and I will murder you if you take my coffee away (please don't test this statement), but I'm going to make sure that I get at least 50 ounces of water.  I want to see some sort of positive movement in my water mass.  

Goal 3 - Track My Calories for the Next Seven Days to Accurately See What I Need to Do Next
Alright, so this one doesn't sound all that hard on paper, but I suck at being organized and reporting to something daily.  I'm not a detail oriented kind of guy, more big picture.  Nick suggested I use myfitnesspal.com, a site he used to track himself this summer as he lost 15 lbs.  I'm not financially in a spot where I'm ready to commit to a pay service to back me up, so I'm taking advantage of any and all free tools I can find.  I'm thinking (actually, Nick was thinking and I'm stealing his thought (remember, aspartame)) that I don't get anywhere near enough protein each week, which is probably contributing a little to my muscle loss and fat gains.  In the past I've cut carbs out, but I haven't really done that this time so my body is probably just packing those babies away while it burns up the muscle.  Or not.  Either way, it won't hurt to actually have a log of what is going in and what is coming out of my body.  

At some point this week, I plan on writing a post about my body image.  I can't guarantee the day because it is class week and I've got homework that takes priority, plus I haven't fully developed my thoughts on the subject.  Most likely my struggle with understanding the struggle will end up being the topic.  We'll see how badly the aspartame effects my brain between now and then.  In the meantime, know that I greatly appreciate any and all feedback/suggestions/words of support.  It is well established that I'm not so good at this stuff, and your stories of success and hard work really do pop into my head when I've got the first six numbers for Domino's dialed into my phone.

Here's to not needing to push the 7th (or in the case of my Minneapolis friends, the 10th),

Jeff