What do you do for diet and exercise?

Glad you're back in action. I'm having trouble getting into the gym. It's so nuts around here, I'm having to work through lunch and just grab cafe food. This is not good. December is a very short month for me too. Arrrrgh..

 

The Health Check.

Well at 35 im no youngster anymore and it was time to do the Health check specially with 2 parents who both have diabetic and high bloodpressure themselves and in their families aswell.

The results are as follows:

Body lenght: 1655 cm
Weight : 81 kg
Which is a BMI score of 29.4 The advised score should be less then 25 kg/m2 obvious im higher but since I do bodybuilding this figure is not for me I have big biceps muscle mass so the nurse said its a good value for me.

Bloodsugar: 5.2 score -> pref is 7.8 mmol/L I have a low figure because I didnt have breakfast yet on time I only had a proteine shake 45m before the test so it was kinda on a empty stomach. good news im NOT Diabetic.

Blood-pressure: ideal value =140/90 mm/HG SCORE: 153/89


LUNG FUCNTION: Ideal: bigger then 70% Score : 78.1 %

Cholesterol :

Totall Cholesterol Ideal less then 5,0 mmol/L -score 6,44 ! Ouch
HDL Men ideal more then 0,9mmol/L -score 1.08
LDL: ideal less then 2,5 mmol/L score : 2,9
Triglyceriden less then 2,0 mmol/L score :5,47
Ratio TC/HDL ideal less then 5 Score 5.9

All in all im pretty healthy but not as TOP Fit as I could be my cholesterol is on the high side meaning the ratio of bad cholesterol versus the good is wrong I will work on it by stopping to eat 90 eggs a month for this month
im cutting to almost zero eggs and slowly back to 30 a month .

Things I dislike myself is the Lung function id hoped to be much higher and my bloodpressure I wanted it to be better but the nurse said you cant compete against prof. athletes they excersize 6-8 hours a day so their bloodpressure and lung functions are amazing.
Well I will do this test each year I dont think its a bad score after being injured for 2 years with a neck that wouldnt accept any excersize at all.

All you have is your HEALTH ! dont mess with it ! ACT NOW ....

 

Another week down and some more results to provide.

This week the scales are:

Weight: 220.5lbs
Body Fat: 39.4%

So -3lbs and around .9% body fat this week.

I am now officially the lowest weight I have been in over a year. Next 'goal' is 215 which was the weight I was almost two years ago.

 

Good work Ken!

 

Well I am doing a few more things now!

First off, I am going to be doing a detox/cleanse. My eating habits were HORRIBLE before, and are not the best now (getting better) so I want to get all of the horrible stuff out of my system from years of eating McDonald's..Wendy's.. etc.

Second, I have added a supplement to my daily routine. Every morning I am drinking a fruit mix that gives a whole days worth of antioxidant properties, it works out to 8.5 CUPS of fruit power in one glass. My fruits/vegetable habits are not great so it is really nice to be able to get the benefits while I work it up to myself.

I am also making sure to get a serving of pro biotic yogurt each day. It is yummy and it helps.

So those are the updates! See you Wednesday with the new weigh in.

 

No changes from last week, I maintained. Wasn't the best week for me so it will get better.

My detox/cleanse system has arrived and it begins tonight!

 

Alrighty! Some REALLY nice advances this week.

I am down to 217.6lbs and 38.3% Body fat. That is a loss of 2.9 pounds and 1% body fat this week.

*DINGDINGDING* This week's weigh in marks a loss of 10 pounds since I started the exercise programme! I have also lost nearly 4% body fat in that time as well.

The Detox is going well and I think that is playing a huge part in the loss this week. I am finding also I am not nearly as HUNGRY as I was before I started too.. which is one of the pleasant side effects.

See you next week!

 

Keep it up Ken. It's been a not so good week for me. I'm so busy trying to finish up work before the end of the week and the Holiday Party and treats are working against me. I'll be home for two weeks and I'll actually lose weight. Go figure.

 

People are calling me crazy for doing all of this during the holidays. I figure the more I do now, the better jump I have on the new year.

 

my typical routine is hitting the gym at lunch 3-4 times a week. on the stairs(revolving stairs) usually for 30 min, followed by a 1 mile run. or 30 on the elyptical followed by the mile run.

mondays and thursdays is volleyball nights from 7:30-10:30.

and i have 1 year old twin boys and a 3 yr old to run me ragged.

vgod

 

Update for the week (One day late).

Down to 216.2lbs and 37.8% body fat.

I continue to go in the right direction!

 

Greetings All,

I'm new to the Shave Den, but have been wet-shaving with my DE and various soaps & creams for about 3 years and was moderatley active on the B&B website.

As for this post, well I'm very glad to have just read it through!

I'm 48, 200 lbs and have hated running for most all of my life. By great good fortune, I'm a Fellow this year at Harvard's Kennedy School of Government and decided that part of my effort this year will be to run.

I started in September, barely able to do a quarter mile at a slow jog, but I jogged a lap, walked a lap, jogged half a lap, walked 2 laps, etc. for 30 minutes.

I invested in a heart rate monitor ($100 for a Polar F6...no bells & whistles, just accuracy and ease of use) and realized that the reason I hate running so much is that I start off way too fast and get tuckered out way too soon. My heart rate would jump close to its maximum in a matter of minutes.

I had to slow it down.

Soooo....I would run & walk to keep my heart rate constant (for me about 145-150 beats per minute). I'm a geek about keeping stats and would log every mile, heart rate, lap-time, weather, you name it but found it very motivational.

I also decided that I didn't have to set world land speed records every day; that walking if I got tired was OK; and that I would have good days and not so good days as well---I didn't have to set a personal best every day--If I ran slow one day, or couldn't make the mileage I had the previous day or week, well so be it!

I also took away a lot of my excuses early in the season. I spent money on cold weather and rainwear early on, so when faced with New England snowstorms (we've had 3 already) I couldn't say, "Nah, it's too cold (or too wet, or too...)"

Well I'm up to 4 miles a day, 3-4 times a week. I'm thinking I could do a marathon if I wanted to (and I might just try for one soon...more to follow)

Here's the amazing part...I've lost maybe 5 lbs in 4 months . It's tougher to lose as you get older and I don't eat any more than I did prior to running. I have to look into it more and maybe start a food diary and some weight training as well.

But here's an even more amazing part...I am convinced that anybody can do what I've done. My only attribute in getting to this point is stubborness and the desire to cover my sunk costs in the cold weather/rain gear.

I read a lot to keep motivated, play some great music, and make sure I smile and wave to any other runner out there, no matter how fast or slim they may be...because I believe I am one of them, just a little bigger and a little slower!

Let me know if anyone wants to talk about starting running...I find talking about it inspirational

Great post!

 

Welcome to the TSD weight club Kujo! Keep it up! I have lost over 10 in the past month.. and lots of other good success stories out there. Nice to see yours among them.

 

Great post Kujo, Keep up the great work guys!

 

Well today's motivation to run...I didn't bathe or shave till I did the run

It took me till 4:30 PM to get out there, by that time is was dark here in Mass.

But as I started my way back to the house, I thought of the nice hot shower and the soap for today's hot shave :drool

The run was fine (hell it was up to 40 degrees today), just had to do it in the dark (but yes, safety officers, I had on my reflective neon belt and flashing red LED lights)

And as for the SotD, well I unwrapped a fresh bar of Mitchell's Wool Fat bath soap for the shower, then prepped my cake of Floris Elite with a dab of hot water and built up enough lather to shave an army, then finished off with some Thayers' Lemon Witch Hazel, Charles Tyrwhitt Lemon & Cedar aftershave, and a spritz of Floris Vetiver before we sat down to dinner.

A good shave as motivation to exercise...what a concept!

 

Just a quick update.

I have a new scale coming either on Monday or Wednesday. It is supposed to be quite a bit more accurate than my last one and it will give me a LOT more info.

Apparently it will give me weight, body fat, hydration level and fitness level. Then it will track these levels from 'start' to 'current' to 'goal' levels.

It also has a feature where it auto balances your weight.. so you don't have to worry about standing perfectly level on it.. also you can't cheat by weight shifting.

 

Nautilus type workout using a Bowflex sport and PowerBlock dumbbells.

1 set of 10 or so exercises (full body routine), 3 days one week, two the next for six weeks, a week to a month off, repeat cycle with some individual exercise changes.

I don't do any purposeful cardio but I play with my kids all the time.

No dieting (don't get me started on food Puritanism-The Obesity Myth by Paul Campos sums up my view). I eat three meals and snack if I'm hungry. I basically follow my tummy - If I'm not feeling hungry I won't eat (or have a very small portion if it's family meal time.) I do have to consciously limit my intake of pie and donuts when they're in the house - I can eat half a 12" apple pie in one sitting!

I lost around 30 pounds shortly after I started working out a few years ago and I've gained close to 20 since but without an increase in waist size.

 

It is a few days late, but I am skipping the weigh in this week. I did a test weigh with the new scale and the numbers were a LOT different (Not so much in weight, but in body fat) and I have a bunch of new numbers to crunch. So I figure no report this week.

Stayed tuned for next week with a bunch of new and different numbers!