Why?

Why does my body ache?

• Because I haven't been exercising.
• Because I haven't been eating correctly.
• Because I haven't been getting daily sunshine.
• Because I've been sitting too much.
• Because I've been lying around watching TV and reading too much.

Why haven't I been sleeping well?

• Because I haven't been exercising.
• Because I haven't been eating correctly.
• Because I haven't been getting daily sunshine.
• Because I've been sitting too much.
• Because I've been lying around watching TV and reading too much.

Why do I feel borderline depressed?

• Because I haven't been exercising.
• Because I haven't been eating correctly.
• Because I haven't been getting daily sunshine.
• Because I've been sitting too much.
• Because I've been lying around watching TV and reading too much.

What am I going to do about this? To begin with I just finished exercising outside in the sun, barefoot and shirtless, as my online friend Steve Cooksey would do. I scaled my workout way, way back since I've exercised so infrequently since our week at the beach at the end of July.

1. Two-legged Glute Activation Raises 1 x 15
2. Flying Dogs 1 x 15 per side, alternating
3. Kettlebell Swings
• Point A 5 x 12.5 lb. t-bar homemade kettlebell
• Point B 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 30, 30 x 17.5 lb t-bar homemade kettlebell
4. Turkish Get Ups
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
5. Myotatic Crunch 1x5
6. Cat Vomit Exercise 5 reps

Finished up in thirty-one minutes. I'll try to do this scaled back workout a little faster next time. I will not eat any grains or grain based products today. I will not eat any dairy or dairy based products today. If I feel good, I'll repeat this workout on Tuesday. I shouldn't be sore, but if I am I'll workout again on Wednesday.

20130723 Sweating with the Heat Bugs

I didn't get up early enough to get my workout in before leaving for the office today. I committed to getting it in after getting home. I got home around 7 or so, but didn't get my workout started until about 8 PM.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Turkish Get Ups
• Strong ( right ) Side x 5 x 15 lb. dumbbell
• Weak ( left ) Side x 5 x 15 lb. dumbbell
• Strong ( right ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
4. Kettlebell Swings
• Point A 5 x 22.5 lb. t-bar homemade kettlebell
• Point B 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 30, (15,15), (15,15) x 32.5 lb t-bar homemade kettlebell
5. Myotatic Crunch 1 x (6,4) x 5 lb dumbbell
6. The Cat Vomit Exercise 1 x 10

It was still hot and humid outside but not nearly as hot as it usually is in South Carolina in late July. Only in the 80s w/ 70%+ humidity. But that was more than enough for me to be dripping sweat after my second set of TGUs while listing to the "heat bugs", otherwise known as Cicadas, keeping up a racket from the trees. I started my TGUs with a 15 lb. dumbbell but my shoulders and triceps are ready for that yet. Guess I'll stick with the 10 pounder for another week or so.

I was really disappointed with the kettlebell swings. On both my second and third sets I stopped at 15 reps, gathered myself, shook my arms and took some deep breaths before continuing on to get  15 more reps for a total of 30. It was probably a combination of the late hour and my low carb eating for the day up until this workout.

I really slowed down on the myotatic crunches and focused on squeezing hard at the top. I had to pause for a couple of breaths after 6 reps. My abs were firing so hard it was ridiculous. After I finished, I could barely get up off the Bosu Ball my abs were cramping so hard. By this time I had finished a liter of water so I went to the kitchen door and asked someone to bring me a glass of ice water.

With a little more water in my system it was on to the CVE's. I cut the 20 second pause between reps I had been taking down to 10 seconds. I really tried to pull my belly button up to my spine. My abs were fried when I was done. Sweat was pouring off me in rivers, my shorts were soaked as if I had jumped in a pool! This workout took 70.25 minutes, longer than Monday but shorter than Saturday. I can feel just about every muscle from my feet to my neck! I'm gonna be a sore old man tomorrow!

20130708 On A Roll

I didn't post yesterday. I did get in a swim, about 30 minutes total in two 15 minute sessions. Also, I ate following the Slow Carb Diet all day except one small piece of cheese late in the evening.

Today I got up at 0545 but still didn't start my workout until after 0700. I've got to do better!

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22.5 lb. t-bar homemade kettlebell
• Point B 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 3 x 30 x 32.5 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I was even slower today as I finished this workout in 27.5 minutes. I took a longer break than normal between the 2nd and 3rd working sets of kettlebell swings. This was because I had to move my "outdoor gym" out of my wife's way so she could pull her car out of the carport and head off to her office.

I think I hurried a bit on the myotatic crunches. Need to slow down on the descent into the stretch. I was dripping sweat during the CVEs. Overall a good workout. I'm feeling better each time through. Looking forward to getting 75 reps of swings straight so I can add another 5 or 10 pounds. My steps for Sunday were better than Saturday but still a pretty dismal 3730. Weight on Sunday was 257.4 but today was 256.0.

BTW, I joined the Stylez DietBet! The pot is up to $10,250 with 410 players! The game starts in one more day! You still have a chance to get in. You're betting $25 that you can lose 4% of your body weight in four weeks. Of the pot 85% is split between the players who make the goal. Say 60% of the players lose 4%+, then ( $10,250 * 0.85) / ( 410 people * 0.60 ) = $35.42/person! That's about a 42% return on your money in four weeks, plus you'll be healthier for it! Got for it? What have you got to lose?

20130706 Swimming and Free Eating Day

Yesterday was my day to eat anything I wanted, a la Slow Carb Diet and Four Hour Body, and I did. It was the first time I really let loose as Tim Ferriss suggests and I almost, but not quite, made my self sick with carbs ( cereal, chips, fruit, cookies, bread, potato salad, ice cream ), diary and sugar. I'm glad to be eating more cleanly today.

The only exercise I got was about 25 minutes of actual swimming as we spent an hour at the pool in the rain. We had the whole pool to ourselves, just us and the lifeguard. My steps for the day were dismal, only 2809. Weight yesterday morning was 253.4 this morning after the binge 257.4. It's probably mostly water. I'll try to go swimming again today.

20130705 Minimalist Exercise

Four workouts on schedule! I'm really loving this very simple, minimalist approach to working out and losing fat. Could I do more? Sure I could. Will I do more in the future? Absolutely, my mind craves variety and eventually my body will, too. And while this workout is very effective, it is not for all around fitness and or muscle growth. Part of me hates this workout too because kettlebell swings are very taxing, Myotatic crunches are very hard, and the Cat Vomit Exercise ( kneeling stomach vacuum ) just is no fun at all.

The reason I say it's very effective for weight and fat loss is that I've dropped 10 pounds in the last 16 days. I did that when I was only about 66-75% compliant with the Slow Carb Diet, too. I'm going to dial that diet in for the next three weeks before our beach vacation. I might be able to drop another 20 pounds and go from 255.6 down to 235! If I even approach 240 I'll be ecstatic and 245 will make me very happy :-D

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22.5 lb. t-bar homemade kettlebell
• Point B 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 30,30,(21,4) x 32.5 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished today's workout in 24.6 minutes, faster than Wednesday but no where near as fast as Monday. I feel like I wimped out a bit on the third set of swings and paused at 21 reps before getting 4 more. My back, glutes and thighs feel well worked. My left hip is still giving me problems, it's painful and still feels like it's going to give out on me sometimes when I'm walking. Speaking of which I only got 4147 steps yesterday. My goal next week is 5000 steps a day. I might be able to average 4500 steps per day this week.

I followed slow carb diet very well yesterday. For brunch I had shrimp and organic spinach sauteed in grass fed butter, eggs scrambled in grass fed butter, organic black beans. I had a couple of handfuls of raw almonds for snack. Dinner was broiled Tilapia filets & broiled summer squash and organic black beans. Later on I had some real american and swiss cheese followed by a couple of tablespoons of almond butter right before bed. 

20130626 Not as Early as I Had Hoped

I got up at 0530 this morning. Spent about an hour drinking coffee and water as well as doing chores around the house. I finally got started on my workout at 10 minutes until 0700 or so.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,25 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x (6,4) x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 25 minutes. I pushed hard, but also made myself relax and flow, on the last work set of swings to get 25 reps. Abs started burning around rep 6 on the MCs I paused and then cranked out the final four. I've got to focus and pull my abs in harder, empty my lungs more fully on the CVEs. I really do not like the CVEs.

I missed my Monday workout. :-( Meant to do it Tuesday but got up late, then was too tired when I finally got home at 1930 last night. I really must get three of these sessions in per week from now until the week of our beach vacation.

I ordered a new pedometer which should arrive today so I can get back to counting my steps. I've fallen off pretty badly with my eating this week. I've had a late night bowl of cereal two nights in a row. I ate sushi, including rice, yesterday. For dinner last night we had chicken stir fry with noodles and rice. Definitely not low carb, not even slow carb. Got to do better.

20130612 Minimum Effective Dose

I missed my Monday workout. I didn't get up early this morning. I am working from home today, so after a productive morning I just got in my workout.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side alternating
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,10 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 6,4 x 10 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 27 minutes despite a short delay to setup a CD to rip and typing in all the info between my set of Glute Activation Raises and Flying Dogs. I said last time I wouldn't do such a thing again, so better discipline on Friday is a must! I much better form when doing the myotatic crunches, probably the best form since my first time doing them. I can tell because my abs were really cramping and getting tight. I could tell even further because of the really strong reaction I was getting from my abs during the Cat Vomits, too.

At best I was only 50% compliant with the Slow-Carb diet since Saturday. I' think I'll do a fast, Eat Stop Eat, for 24 hours after breakfast tomorrow and resume Slow-Carb with lunch on Friday. Then I'll use Saturday as a "eat all and everything I want day" and get strict on Slow-Carb Sunday - Thursday next week then repeat.

Shame on Me

It's been a while since I worked out. I don't think I've done a work out since 20130518. Shame on me for not working out!

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,10 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 10 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 25 minutes and 44 seconds. 

We are going to the beach on 26 July 2013 for a week. That gives me 56 days, or 8 weeks, including today to shed a minimum of 16 pounds. I'm going to do this workout three times a week, swim laps on Saturday and Sunday at the Furman pool and stick to a Slow Carb Diet. I might even be able to lose as much as 40 pounds in the next two months. Stay tuned!

Paleo Food Report 20120303

I haven't taken any food pictures or reported on my paleo/primal eating in quite a while. Here is a report from yesterday, 20120303.


Breakfast: 3 egg spinach omelet and a large serving of fish.


Snack: Large portion of cheese, small bit of salami. Yes, I know cheese is not paleo/primal. All I can say is, "Behold the power of cheese!"


Dinner: Large portion of roast beef, broccoli, cauliflower, green beans, green peas, carrots, corn and a sweet potato.


I reckon that's about 90% paleo/primal compliant and extremely low carb. :-)


P.S. I stayed up too late and succumbed to the temptation of a couple tablespoons of peanut butter and strawberry jam. Definitely not paleo or primal by any stretch of the imagination.

Primal Challenge Day 19

Day 19 ( 20120120 ): Breakfast was lots of black coffee as usual. I kinda' grazed my breakfast over the course of a couple of hours. It consisted of three free-range boiled eggs, 3 or 4 slices of bacon, a bunch of raw cauliflower and a little salad w/ raspberry vinaigrette dressing. Dinner was Everyday Paleo Salisbury Steak, sweet potatoes and green beans. I drank a lot of water today. Now I'm having a combination of Crystal Light Iced Tea and Lemonade. I had two tablespoons of raw almond butter for dessert. Oh, the Salisbury Steak was made with grass-fed ground chuck. I thought it was quite tasty, but my family found it to be a bit gamey.

My only exercise thirty or so minutes of walking total. I intended to do a PBF LHT workout this evening, but I got home late and had to cook dinner. I'll get in both a LHT workout and a C25K run tomorrow.

Primal Challenge Days 14 and 15

Primal Challenge Day 14 ( 20120115 ): I honestly don't know what I ate most of yesterday. I do know that I ate two bowls of Seafood "Who Needs Rice" Jambalaya for dinner. Oh, LEB made an apple pie in the early afternoon and I couldn't resist having some. What else? Can't remember.

Primal Challenge Day 15 ( 20120116 ): I drank coffee with some sugar and condensed milk instead of my normal black coffee. Never got around to breakfast or lunch. I ate two bowls of beef stew for dinner. Not exactly primal as it had potatoes and corn among the ingredients. I also had 1 oatmeal and 1 white chocolate macadamia cookie ( LEB is on a baking spree at exactly the wrong time! ) in the mid-afternoon before heading to the movies with my sons. I drank mostly water during the day and had some Crystal Light Iced Tea/Lemonade with dinner.