Update – January 2014 – Happy New Year!

I guess I should start off by apologizing for not posting since October of last year, but my blog is no different than 99% of the other personal blogs out there: every post starts off with an apology for why they haven’t posted in forever, followed by a promise to post more often. : )

Regardless, let me update you on the important stuff.

My Diet

First off, let me be clear that I am using the term “diet” in the literal sense: a description of my day-to-day food consumption. I do not mean it in terms of a “Paleo” or “Atkins” or “Vegetarian” or any other type of “diet.”

I still eat a low-carb, high-fat, moderate protein diet. But the reality is, I do not track the fat or protein intake. And I only vaguely keep a mental note of the daily carb intake. I have a ‘no limit’ approach to healthy fats and protein. The latter, protein, can get overweight people in trouble as any excess is converted to glucose in the body, so I do not suggest that approach if you are trying to lose weight. Eat the protein you need, and no more. As for me, I am still weightlifting and have added one or two HIIT sessions per week using kettlebells/bodyweight exercises, so there’s no real restrictions for me regarding protein intake. I even drink a ‘protein’ shake every couple of days for fun.

I have relaxed my diet quite a bit, especially over the holiday season. With my favorite sports team having a fabulous season and 3 prime time games in a row, I treated myself to hot wings, beer, and a dessert of some sort on those nights. It was fun, I don’t regret it. The days of ‘regret’, and ‘guilt’, etc. in relation to food have been long gone for me. Food is and has been both a tool (to fuel my day) and a pleasure for me, and will likely continue to be based on my goals at any given time.

For breakfast, I often skip it these days. When I was trying to lose weight, especially in the beginning, I was eating a very large breakfast (3 or 4 eggs + bacon or sausage). Nowadays I usually am not hungry in the morning, so I don’t eat breakfast.

For lunch, most days, I eat a Big Ass Salad that is packed with tons of vegetables, along with a can of tuna. I load it with olive oil and some balsamic vinegar as well. These salads are huge – I prepare them in a big mixing bowl and am pretty stuffed after eating them!

For dinner, I make a meat and usually pair it with a vegetable but not always. I grill a lot, so throwing a package of chicken wings/thighs or a grass-fed steak on the grill is usually what I try to do, but with the recent winter freeze that isn’t as often an option lately. Also, the past couple of weekends I’ve spent Sunday afternoons preparing a mostly homemade tomato sauce/cacciatore (sp?) concoction. It is loaded with vegetables and spices, and then I pair that with either grass-fed beef meatballs or even just plain old sausages, etc. (While I try to eat the better quality meats I am not a stickler for it).

One probably bad habit of mine is nighttime snacking. I’d probably have a six-pack (abs!) if it weren’t for the nightly snack or some nuts, aged cheese, etc. Most nights I indulge in a glass of red wine as well.

My Weight

My weight has held steady for, really, the last year and a half. I’ve been between 185 and 195lbs. I’m 5’10 so that sounds heavy, but my measurements are excellent, and I have naturally large/muscular thighs (think football running back). The weightlifting has really helped in that regard. Prior to the weightlifting, I was ~188lbs and soft in the middle – kind of ‘skinny fat’ like you see on a lot of runners, with little muscle definition. Now I have pretty good definition in my upper body, and I have a “V-Shape” upper body now, where my lats/upper back/chest are wider than my waist, which is cool. I’m at 195lbs now and I estimate that I’ve put on about 5 to 7lbs of muscle in the past 6 months.

My Workouts

If you’ve read over this blog then you’ll see that when it’s come to exercise, I have struggled. Not in doing it – I have no problem with motivation. The problem is in the prescription. Like diet, I’ve found there are lots of inefficient or bad ways to achieve my goal: leaning out while building strength. Review google hits or ask 10 different personal trainers (and I estimate I have about that many over the past couple of years) and everyone has a different opinion.

I think a big problem with diet and exercise is that everyone naturally falls back to what worked for them when they were 25 (or younger). But those prescriptions did not work for me in my 40’s. Getting on a treadmill and running daily might result in 10 or 15lbs of weight loss, but won’t result in any muscle growth, and it doesn’t seem to work for long-term/large amount of weight loss. Just ask all of the fat people running marathons. The emaciated are up at the front of the pack, followed by a bunch of overweight people. Odd scene.

This past month I consulted with an excellent personal trainer who is very strength focused. He evaluated my progress with regards to my mobility, squat, etc. He basically recommended that I back off of the barbell squats and focus on kettlebell squats. So I started doing a 2 or 3x per week HIIT session that looks like this:

Repeat 5x (no rest/stopping in-between movements):

  • 15 two-handed kettlebell swings
  • 10 push-ups
  • 10 single-arm kettlebell swings (total of 20)
  • 10 kettlebell goblet squats
  • 2 minutes rest

The first two sets are fine but the remaining ones are killer : )

Doing this routine has really helped with my weightlifting. I do weightlifting routine once or twice per week now. I’ll try to post more about my thoughts on why later. I also walk daily.

So that’s it. 2013 was a good year but a horrible year in terms of injuries. I battled an achilles injury twice (I have a separate blog about that). And I was diagnosed with hearing loss in my one ear at the 4khz range. I’m told it is permanent. And I am pretty certain that it is due to listening to headphones/loud music over the years, especially the last two while walking. I’ve been warned to discontinue the headphone use or the hearing loss will get worse. Sucks.

Aside from that, all is good.

 

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