Get Gary Fit

Weight Loss Patterns

Sat, 28 Apr 2012 15:20:47 -0400

At my “peak” I lost 46 pounds and still had 28% body fat. More on that later.

During my worst, August 2009, I was at 182 pounds. I just worked all the time and didn’t care. I ate fast food for many meals, a whole “cream cheese lasagne”, and could down an entire pizza for dinner.

At the time my triglycerides were triple what they should be. My doctor wanted to put me on heart meds. First, I tried a low calorie and “low fat” diet. That shed some weight but I felt tired all the time and it was slowing my metabolism down. Starving is not good. Even when controlled.

Then I stumbled my way upon Paleo. I felt great, my triglycerides normalized, and I kept dropping weight. This works best for me. It is a low carbohydrate, no sugar, tons of veggies, high protein diet. I feel my best when I eat this way. So much energy!!!

Christmas
I am noticing a pattern here. Christmas 2010, I clocked in at a squishy 165. My body fat percentage was probably even higher. Around this time of year, November through December, I visit family and give into temptations of many carbs. This year, I actually did better, I was about 154 ( unrecorded ) in December. So 11 pounds lighter then last year.

Spring
April 2010 I was 148
April 2011 I was 151
April 2012 I was 151

Progress
The good news is that I haven’t once again reached that 182 of 2009 again. Discipline has kept me from there. Sometimes in the day to day we fail to see the bigger picture. From what this tells me is that my weight or eating patterns do have cycles. I have to learn to break them. Find out what causes them. Are they natural?

Goals
My two biggest goals are:
1. Stay consistent with healthy eating
2. Lower my body fat percentage while increasing lean muscle

The most telling sign is that my body fat percentage is still high. I need to continue to work on that area. Research then execute.

Sugar: The Bitter Truth

Sat, 28 Apr 2012 14:29:50 -0400

Sugar: The Bitter Truth

Is Sugar Toxic?

Sun, 01 Apr 2012 22:45:16 -0400

Is Sugar Toxic?

Serious work to do.

Sun, 16 Oct 2011 23:01:58 -0400

Just finished watching Fat Head with three friends. Great movie as it illustrates concepts that were outlined in Gary Taube’s book, “Good Calories, Bad Calories”. Basically, fat is not bad. Your body needs fat; it can even help lower your LDL and raise your HDL.

On my journey to losing 45 ( or 44 depending on the day ) pounds, I tried a few methods over the last few years. I’ve done low fat, low calorie and low carb. Eating primal or low carb has helped me the most. I’ve stuck with that now for a good 4 months. Sometimes I cheat. However, I have noticed a significant weight drop even then.

That being said, I’m fat.

Once again proving the scale has nothing to do with progress, I weigh 137.52 pounds as of today. And I am 28.4% fat.

To give a little perspective, I went with a friend today who is about 33 years older than I am. He had 8% body fat. That will motivate you.

How do I know how much body fat I have? After reading a recommendation in Timothy Ferris’ book, “The 4 Hour Body” , I decided to give BodPod a try. Even made it a goal. That is one more goal completed!

My Stats - October 16, 2011:

Based on the report that I was given, I have “Excess Fat”, which “Indicates an excess accumulation of fat over time.” Yea, no kidding.

The Plan or Phase Two

What next? Two things: do a juice fast for 10 days as described on my goals page and begin a high intensity workout session. I’ve already begun planning this.

When I begun two years ago, I decided that I would lose as much weight as possible with no or little exercise. Tracking only the scale. You cannot track progress without a measurable metric.

Once, I got low enough on the scale then I would begin Phase 2: Body composition and muscle building. It is now time for Phase 2. And it will be tracked with BodPod and the goal of lowering my percentage of body fat.

Time to kick the fat to the curb!

Whoa.

Sat, 24 Sep 2011 13:01:40 -0400

I hit the “130s” today! I can barely believe it. Only 9 more pounds to go until I reach goal. We’ll see how much belly fat I still have by then. I swear there is this one area in the middle around my belly button that I call my “kangaroo pouch”. It is proving to be the last to go and still bunches up when I sit down.

I can do this! 130 and/or flat stomach, here I come!

From Moo to Woo! This month, it will be 2 years of Get Gary Fit.

Fri, 02 Sep 2011 11:14:19 -0400

From Moo to Woo! This month, it will be 2 years of Get Gary Fit.

Michael Pollan: In Defense of Food 3 Author of: The...

Fri, 26 Aug 2011 14:09:28 -0400

Michael Pollan: In Defense of Food 3

Author of: The Omnivore’s Dilemma, Food Rules, The Botany of Desire, and more.

Caveman Cookies

Tue, 16 Aug 2011 13:55:05 -0400

I’ve been eating Paleo now for going on two months. One of my favorite foods or weaknesses is cookies. I was delighted to find these Paleo friendly cookies online. To start, I ordered a small bag of the Original and Tropical flavors.

The taste of these wonderful gluten free treats is amazing. The “Original” has a short ingredient list: honey, almond meal, walnuts, raisins, ginger, nutmeg and cinnamon. That is it!

My favorite was the “Tropical” kind. It too has a small ingredient list: almond meal, honey, unsulfured coconut, macadamia nuts and ginger. Yesterday, I ordered a large bag of the Tropical and a small bag of the “Alpine” ( chocolate ) to try next.

The small bag includes 6 cookies for a little over $5. Great way to give them a taste. I also found a 15% off discount code online to use: Spartanburg

Give it a try! I now have a new favorite treat.

( Disclaimer: Caveman Cookies did not ask me to write this. I was impressed by the taste and Paleo friendliness of these treats and wanted to share. )

Learn about corn, how it is grown in America and where it ends...

Thu, 11 Aug 2011 09:50:10 -0400

Learn about corn, how it is grown in America and where it ends up in our food. Hint: everywhere.

Time to Give Up Coke Zero

Wed, 10 Aug 2011 10:00:05 -0400

Artificial sweeteners seem to get invented by accident … in labs. Saccharin was developed by chemist Constantin Fahlberg. He forgot to wash his hands after trying to invent new uses for coal tar. When he was eating dinner, noticed that it tasted sweet - coal tar.

Splenda is the commercial name for sucralose-based artificial sweetener. Sucralose is made by replacing three select hydrogen-oxygen groups on sucrose (table sugar) molecules with three chlorine atoms. Very little research on the side effects of Splenda has been done. This concerns me. I’m also not a fan of the chlorine aspect of it.

One of my favorite diet drinks, among many, Coke Zero contains Aspartame.

Aspartame was discovered by chemist James M. Schlatter. He was trying to produce an anti-ulcer drug candidate. He licked his finger to lift a paper and noticed it was sweet.

“Upon ingestion, aspartame breaks down into natural residual components, including aspartic acid, phenylalanine, methanol, and further breakdown products including formaldehyde and formic acid, accumulation of the latter being suspected as the major cause of injury in methanol poisoning.”

Let us look at the three components:

Aspartic acid - an amino acid. Aspartate is non-essential in mammals. Reactions to excess aspartate includes: Headaches/migraines, nausea, fatigue, sleep problems, vision problems, anxiety attacks, depression, and more.
Phenylalanine - an amino acid. In large quantities interferes with the production of serotonin.
Methanol - Simplest alcohol. Flammable. Used by Mobil for producing gasoline. Methanol has a high toxicity in humans. If ingested, for example, as little as 10 mL of pure methanol can cause permanent blindness by destruction of the optic nerve, and 30 ml is potentially fatal.

At one point, 4 years ago, I was drinking 12 cans of Coke Zero a day. Now I am down to 3-6 cans a day. It is time to finally quit the soda. This was enough to motivate me.

Sources: Discovery Science, Wikipedia, How Stuff Works, Mercola, Women to Women

Calorie consumption doesn't increase weight.

Tue, 09 Aug 2011 11:03:51 -0400

The type of calories consumed do affect weight gain. The body balances itself out. If you ever have felt that you had “pent up energy” and wanted to run about… well it was pent up. Personally, I’ve noticed that if I load up on Paleo foods that I will feel like I have more energy. This is the body’s way to balance and expend excess calories consumed.

However, as with carbohydrates, they are stored as fat instead of being converted to usable energy. Then with a low calorie, low-fat, high carbohydrate diet then this is a triple hit. I’ve experienced this in my life. I’d lose a little bit of weight, most of which muscle, and watch my “belly” grow. The once off the “diet”, gain back what I lost and then some. Often looking fatter.

The body is hungry, and one eats carbs which are then stored as fat. Little of those calories are converted to usable energy. The body conserves energy being used to compensate for such. On top of that, one is consuming less calories and instinctively metabolism slows and the body tries to conserve energy being spent. A cycle that repeats to “fatten” one up.

What has been working best for me is to eat plenty of naturally fatty grass-fed free-range meats, vegetables, and fruit. Meanwhile ending / limiting the consumption of flour, sugar, processed snacks, potatoes, pasta and other carbohydrates.

More to come.

Keeping a food log, Tom Naughton loses weight by eating fast...

Fri, 05 Aug 2011 13:05:43 -0400

Keeping a food log, Tom Naughton loses weight by eating fast food. Enjoy the humor and learn the truth about “low-fat” diets. Tom also has a great blog.

Olive Oil isn't just for Rachael Ray.

Wed, 27 Jul 2011 15:35:00 -0400

Two years ago, in 2009, I had a lipid panel taken. My triglycerides were 336. “Normal level” should be about 130. My doctor told me to eat a low-fat diet and exercise. The problem about the low-fat diet, is that it will lower both HDL and LDL. Both of mine were low.

However, a low HDL will raise triglycerides. It was making it worse. I remembered the days of me trying The South Beach Diet so I went that route. It helped. My weight dropped. I was eating very little carbohydrates, cooking with olive oil, and ate no processed food.

Little did I know that the oleic acid found in olive oil raises HDL while lowering LDL without consuming more carbohydrates. And as an added benefit your triglycerides go down because HDL went up. I’ve scheduled a doctor’s appointment on August 11th, will try to get another lipid panel done to monitor any improvements. Gotta keep fit.

Oh, it's just water weight.

Tue, 26 Jul 2011 21:58:00 -0400

People would tell me, “Oh, it’s just water weight.” when I would start eating a low carbohydrate diet. This would be said to make it sound “easy” or dismiss my diet changes. I then would feel guilty, thinking it was unhealthy dehydration.

To the contrary. Endocrinologist Edward Gordon and Walter Bloom of Atlanta’s Piedmont Hospital both noted that carbohydrates, which spiked insulin, caused one to retain sodium and water. Thus lowering carbohydrates also lowered sodium. And lowering sodium caused the kidneys to no longer hold on to salt but to excrete it via urine. Since water was needed to balance high sodium levels in the body it too was excreted as no longer needed. Balance.

I for one am glad and proud to have lost water weight. My body is adjusting itself. To me, no bloat is better.

Paleo is so pretty.

Sun, 10 Jul 2011 20:08:41 -0400

Paleo is so pretty.

Updated: Personal Goals

Sat, 09 Jul 2011 10:33:00 -0400

Wow it has been over a year since my revised goal list ( April 10, 2010 ) and September will be two years of eating healthy. In those two years, I’ve never gone back over 155 lbs. At my lightest I’ve lost ~~36 lbs~~ 45 lbs. I’ve dropped the ball a few times but I’m committed to never quitting entirely.

My mindset has shifted from focusing on the scale’s number to perfecting my body composition. Low body fat percentage, more muscle, and getting rid of the belly fat are what I’m focusing on. The sidebar has been changed from “Goal Weight…” to “Goal: 130lbs or a flat stomach”.

In regards to this blog, I essentially have two overarching life goals. They can be seen in the sidebar ( as a daily reminder ). Below are my goals for each area and a timeline to get them done.

Overarching Life Goals

Eat healthy - Start Date: 9/21/09
Exercise - Start Date: 4/5/10

Healthy Eating Goals

To give a picture of where I am at now, except for the occasional slip up, I do not drink sugar based sodas on a regular basis. My primary staple is Coke Zero or Diet Coke. I used to drink nothing but HFCS based regular Coke. My biggest weakness is Mexican Coke, which is made from cane sugar. Yum.

Thankfully, the city that I currently reside in has no fast food places near me. It’s either a $20-40 meal out or I cook at home. Budget reasons alone are encouraging me to eat more at home. I see this as a good thing.

30 Days of Paleo
Pressed Juicery Cleanse
30 Days of Tea ( no diet soda )
30 Days of Water ( no tea or diet soda )

Body Goals

Instead of calling it exercise, I’m going to call these my body goals. The main focus is improving my body and learning to love me at every stage.

~~Get a BodPod measurement done.~~ First Test 10/16/11
Lose 1-2 lbs a week max.
Decrease body fat while increasing muscle.
Have a flat stomach before I’m 30.
Complete Couch to 5k.
Take Crossfit Foundations at Push511.

It is always a journey and never about reaching a “destination”. I see goals as markers to show overall life improvement. In an eternal infinite universe, how can there be a “finish line”?

Updated 10/16/11 - Completed BodPod measurement. Added new goal of taking Crossfit classes.

Scramble Herb's Eggs

Fri, 08 Jul 2011 21:53:21 -0400

Try out this delicious recipe. I’ve had it for breakfast a few times. It is simple, fast, and will get you fueled for a busy day.

Ingredients

3 eggs
3 basil leaves, chopped
3 sprigs of italian parsley, finely chopped
1 tablespoon of butter
salt
pepper

Other Items Needed

skillet
measuring cup
fork
slotted turner

Heat a skillet over medium heat. Meanwhile, crack three eggs into a measuring cup. Using a fork beat the eggs. Mix the basil and parsley in with the egg. Use your best judgement on the amount of salt and pepper that you prefer.

Once fully heated, place the tablespoon of butter in the skillet and give it a good swirl to coat the bottom. Pour the egg mixture into the pan. Use a slotted turner to push the egg around until it starts to solidify. Transfer to a plate once the consistency is to your liking.

Enjoy!

( I used to call a “slotted turner” a spatula. Corrected myself after some quick research. It’s basically the tool you use to flip hamburgers. I’ve even seen the same task done with a fork. Not the best idea if you use non-stick. Have to protect the coating! )

Progress? Maybe.

Thu, 07 Jul 2011 07:33:00 -0400

Okay, it’s back to Getting Gary Fit. Well, I haven’t really stopped. I’ve just had extended pauses a few times. I admit this is a journey and there won’t really be a destination. It isn’t about losing weight as much as it is about being healthy. I’m human - not perfect.

( Believe it or not, there is a small pot belly in there. Black is slimming, no? )

My current weight as of this morning is 154. The last post ( as seen below ) said I was 149. So technically I’m up 5 lbs. I haven’t gone over 155 since then. I think that is progress. However, the scale can only tell so much. I swear I’ve lost muscle mass and gained a bit of bell fat. The weight has stayed the same. That isn’t “fit” to me.

BodPod

A friend of mine mentioned this tool and I’ve also heard Tim Ferriss recommend it in his new book. I found a local “mobile bodpod” in my area so I’m going to give it a try. $75 is reasonable for an accurate body composition reading. ( example results, not mine ) No longer am I going to rely on the scale for progress. It’s a nice indicator but it really means nothing as far as being “fit” goes. This post really hit home on that.

Loving Me

Another reason that I want to use the BodPod is so that I can get an overall accurate reading. The primary motivation for eying the scale like a hawk was that I felt fat and hated my body. I’m slowly learning to embrace who I am at this moment in time, love myself the way I am and change my motivation.

The motivation has shifted from “losing weight” to being more healthy. Shortcuts, when it comes to food, are simply “borrowing from the future”. People who eat like crap now because it’s cheap, quick and lazy will pay for it later in medical bills. I’m investing in a healthier future. And loving “me” in the process.

Paleo

Six months ago, I tried to the Paleo diet. That didn’t last long. Mainly because I was in the process of job searching. To be honest, eating Paleo is not cheap. Well it’s not expensive, but it’s not dollar menu cheap.

I don’t like calling Paleo a diet because it brings up the mental picture of doing without. I think of it more of a diet in terms of “a way of eating.” Out of everything I’ve tried it does make me feel, much, much better. And lose weight. Now that I have a good job, it is time to get back to Paleo.

I’ve read “The Paleo Diet” book. And recently, I’ve been reading “Everyday Paleo”. I love her blog. It’s a balanced approach to Paleo living. She even has a recipe for crab cakes! I’m also working my way through her book. ( on iBooks - and she has a print version too )

If I can find some coconut oil and flour in this city then I’m going to give it a try for 30 days. Can’t lose!

Cooking

Last, but not least, I’ve picked up cooking again. I want to create more recipes for healthy eating. It is also about eating healthy. The best way to know what is going in my body is to create what is put there. Simple as that. It only takes an hour or two out of my day. And for the long term of health and happiness that is only a fraction of time.

Time to gear up, eat right and get Gary fit!

Had an Amazon gift card. Decided that as a reward for hitting...

Wed, 12 Jan 2011 23:42:27 -0500

Had an Amazon gift card. Decided that as a reward for hitting “149” … or “being in the 40s” that I would get a new jacket. It’s a small AND it fits!!! Goal weight is getting so close. Come on!

Just Wanted To Say

Tue, 11 Jan 2011 01:53:37 -0500

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