scottie mike progress

[scottie mike]

Starting Wgt: 265
Height: 6'0"
Age: 56
Minimum goal: <200
Desired goal: 175

Mini-Goal: 220 by end of August
Mini-Goal: 230 by July 1 --- Finally 29 July !!!!

Atkins diet (OWL)


Running Summary (last edited 22 Aug 2011)
Month/Year..........Wgt........Monthly Change.........Total Change
April 1, 2011:.......265
April 30, 2011:......245.5...........-19.5......................-19.5
May 31, 2011.......241.0.............-4.5......................-24.0
Jun 30, 2011........236.6.............-4.4......................-28.4
Jul 29, 2011. .......229.6.............-7.0......................-35.4
Aug 22, 2011.......223.0.............-6.6......................-42.0 (weekly (20 wk) weigh in )
-----------------------------------------------------------------

Moderate exercise:

• 3-4 times a week, 30-60 minutes on elliptical, rigorous level
• short jog/walks
• Random, unscheduled walks at lunch or around dinner(1-4 miles), depending on mood and weather
• Golf -- driving range/practice once a week, walking round - 1 or 2 per month

Previous Diet Attempts:

• Optifast program for 2 months (experiment 25+ yrs ago)
• Atkins (15 yrs ago, cannot recall how long or to what results)

Ailments: high blood pressure; general joint inflammation since 12 years old

My Weight Chart:

[FlorayG]

Your exercise endurance will weaken at first but at 'moderate' exercise levels it will return when your body gets used to things. At the moment it 'thinks' you are short of food because it can't find any easy carbs to burn so it's making you take it easy. At very high exercise levels apparently there is a very noticeable drop off with performance but people at these levels can burn huge amounts of carbs anyway (I'm talking Canadian lumberjacks or competitive endurance athletes here).
Try coconut oil in your meal prior to your exercise time it is easier for the body to process as fuel than other fats

[Tril]

When you first start your body is not producing the necessary enzyme your body need to use ketones for energy. That's why you feel fatigued in the beginning. But stick with it and your body will catch up... THEN you feel a surge of energy. Intense exercise will feel different on a low carb diet anyway. You'll hit the "wall" sooner since you have very little glucose or glycogen now, compared to when you were in glycolosis. When I'm in ketosis, I notice this more in my large muscles... they tire much more quickly. I would never hike or mountain climb while in ketosis. YMMV (your mileage may vary).

[scottie mike]

Starting Wgt: 265 6'0"
Minimum goal: <200
Desired goal: 175
Atkins diet.
Moderate exercise: 3-4 times a week, 30-60 minutes on elliptical, rigorous level


---------------- Diary Start ------------------------------

Week 1: 254 ( down 11 )

Major observation -- less than normal endurance while exercising, tired quickly

Week 2: 250 (down 4 more)

Exercise is improving -- still feel weaker and less endurance than prior to diet.

Week 3: 247 ( down 3 more )

Exercise endurance going up as is performance level. Still feels harder.
Actually found one could stick to diet even during major family dinner ie Easter. Not that hard to say no.
Found that the Heavenly Wings recipe is really great. A little salty -- but really a fabulous snack.

[scottie mike]

Decided to add my typical diet:

Being happy with repetitious meals and cooking for one, I am fairly simple.
I am doing an extended induction meal plan.

Breakfast: 3 fried eggs, 2-3 slices of bacon or sausage links
Lunch: Tuna salad OR ham and chicken salad OR ole burgers
Dinner: salad and various main courses: steak, salmon, chicken, shrimp and scallops, pork chops. Salad is lettuce, radishes, mushrooms, tomatoes, peppers, cucumbers and some dressing. Dinners are out of the new Atkins book.

multi-vitamin, omega 3 tablets, calcium+D3, linsipil (high blood pressure med), dichorophanec/aspirin (anti-inflammatory) [added 3-may]

The only hard part is a fourth meal. I have been trying variations. I have tried whey protein drink around 5 PM ( at work, prior to commute home and work out) and dinner later (9-10PM) OR the protein drink at 10PM. Alternatively, I have some cucumbers, cooked shrimp or 2-3 slices of ham. Although the protein drink is fine, I am not completely satisfied or happy. I need some sort of "treat".

[FlorayG]

Fourth meal? I have trouble eating three by now. You will find as you go on that you actually need less food and you won't want a fourth meal

[Tril]

" I need some sort of "treat". "

Need? Or want? You'll find that your "need" for treats will subside. Getting rid of the "want" is more difficult.

Try some new cheeses and olives. Experiments with flavor combinations. There are lots of "treats" that can be worked into your plan... if you think outside the box on what that means.

[tracyred]

agreed, tril! (i'm agreeing with you a lot today

what does "treat" mean? if it means a sugary-hit, even the "low-carb" ones can stall you - or keep you wanting more "treats"...it's a bad place to be! try trilly's suggestion of cheeses and olives - yummo , and more importantly, SAFE!

t

[scottie mike]

Starting Wgt: 265
Height: 6'0"
Minimum goal: <200
Desired goal: 175
Atkins diet (extended induction phase)
Moderate exercise: 3-4 times a week, 30-60 minutes on elliptical, rigorous level

Week 3: 247 ( down 3 more )

Week 4: 244.5 ( down 2.5 more)

Not a bad week. Continued decline. Getting more adjusted to diet. Starting to notice that I do not think about that it is time to eat. First few weeks, I was aware that 5 hours had passed since I last ate. And the weekends, when I have access to food is getting easier.
Exercise is easier -- close to 95% of prior to diet, endurance is up.


Most pleasant observation is that my pant's pockets seem bigger.

I like to think about the amount of weight in terms of common items. Having dogs, I carry a lot of dog food bags. Carrying 2 large bags ( 40-50 lbs each ) is generally quite taxing especially when climbing stairs. And that is what I have to loss. Approaching half a bag now.

[scottie mike]

Treat is the snack in the Atkin's book. I really have not gotten into making any of the snacks that are suggested. It seems like a long break from 7 PM dinner and 7 AM breakfast to go without any food. Not really a big cheese person. I just have to find something that is reasonably filling.

My current meal plan seems to be working for breakfast and dinner. In terms of portion size, speed of preparation and level of satisfaction. Lunch is still a work in progress. I think the lunch issue is portion size. Not bad but I am not completely comfortable with it.


I never really thought about what I ate, how much or when. Reflection on my diet feels unusual.

[Tril]

I hear you on the dog food... I buy two 44# bags at a time. Those buggers aren't just heavy, they're awkward to carry!

[scottie mike]

I was wondering if there are others with detail charting? I read a dozen or so and most are very soft on details. In addition, the tracking is very short.

I guess I have either too much time on my hands or am too detailed oriented or both.

Just wondering.

[scottie mike]

Starting Wgt: 265
Height: 6'0"
Age: 56
Minimum goal: <200
Desired goal: 175
Atkins diet (extended induction phase)
Moderate exercise: 3-4 times a week, 30-60 minutes on elliptical, rigorous level

Week 4: 244.5 ( down 2.5 more)

Week 5: 243.0 ( down 1.5 )

Continued progress.

I had a couple of "violations" this week. One Mrs Fields brownie (40g carbs), one glass of white wine and one beer. Not exactly the end of the world. Kinda nice to have a treat outside the "program".

I just realized after weighing myself too many times that my scale only reads half pound increments ie 0 and 0.5. Which explains a lot of little jumps in weight. It also explains that my losses week to week are to be taken with a bit of salt (protein?). A pound difference could easily be hiding in those readings.

Played golf the first time this season on Saturday. Bit of an experiment for the diet. I got up to eat breakfast, but did not really have a lunch -- only 2 Atkins bars over the course of the day along with 3 quarts of fluids. Then a beer afterwords. (that is on the plan, right??). Finally dinner about 12 hours after breakfast. I was really tired. I needed a couple hour nap. Maybe a combination of the heat, sunlight, lack of consistent eating, the beer, and possibly the exercise. Walking the course (as I generally do) was very comfortable, no pain, not tired. Even my European sized golf shoes felt more comfortable. Nice to be at least 10 lbs lighter than the last time.

Interestingly, I rototilled my parent's garden on Sunday. Strangely, not really tired or in need of a nap in spite of being outside in the relative heat for several hours. The obvious difference from Saturday was I did eat at a regular schedule.

[scottie mike]

Starting Wgt: 265
Height: 6'0"
Age: 56
Minimum goal: <200
Desired goal: 175
Atkins diet (extended induction phase)
Moderate exercise: 3-4 times a week, 30-60 minutes on elliptical, rigorous level

Week 5: 243.0 ( down 1.5 )

Week 6: 249.0 ( up 6 )

Obviously a bad week.

Lots of changes in life (not good ones). Arrggg

From an exciting low of 240 midweek which was followed by a very high carb 4 day weekend. To be specific -- pizza, burger with bun and milk shake, club sandwich with fries and cherry chunks extra thick milkshake, potato chips and best of all -- 1 lb of jelly beans ( 100% carbs?) Except for the jelly beans, not really a large amount of food in terms of calories.

Need to get back on plan.

[scottie mike]

Starting Wgt: 265
Height: 6'0"
Age: 56
Minimum goal: <200
Desired goal: 175
Atkins diet (OWL)
Moderate exercise: 3-4 times a week, 30-60 minutes on elliptical, rigorous level

Week 6: 249.0 ( up 6 )

Week 7: 241.5 ( down 7.5 )

Obviously, a better week than the week before. Lost the weight I gained, but not a bunch more. No real change in exercise pattern, no real change to eating besides eating to the plan (no jelly beans). Looks like I am going to be short of 10 lbs for the month. But not bad considering external chaos in life.

Noticed that I feel stronger especially when doing longer exercises.

Not quite worked out adding nuts to my diet. Tending to snack on them all evening or during the day on the weekend. That is not really a good thing -- snacking. And most likely adding too many.

I do enjoy my major vice caffeine aka diet coke. Much tastier here in the US versus Europe. And 2 liters a day on the weekend is not exactly in the official plan. Need to work on that aspect.


Additional note: Took pictures of myself for possible addition to this site. Was that an eye opener. I have a hard time "seeing" myself. I really do not know how I look. It is motivational in continuing the weight loss. Thank goodness, clothes cover a wide range of issues. Sorry -- not posting them for a while.