California Dreaming

August was looking rough for the home team weight loss wise.  When in the rescue the day is mister stomach flu.  Three day and 12 pounds later, I am reporting a total of over 84 pounds lost, less than 16 to goal and 4 months left in the year.  But everyone knows the scale spins both ways

jes syin (tm)

HCG Round 2 Phase 4 Day 4

Date:  9/1/2011

Day: 203

Weight: 284.6 (-83.6)
BMI: 37.5

Miles Ridden:1583

Days to Las Vegas (Oct. 15th): 45

Can it be August 3rd?

Back in the saddle.  I could tell you about my July but you would not believe me.

jes syin (tm)

HCG Round 2 Phase 2 Day 4

Date:  8/3/2011

Day: 175

Weight: 294.6 (-73.6)
BMI: 38.5

Miles Ridden:1533

Days to Las Vegas (Oct. 15th): 70

60# milestone day

Just 2 days before mid-year, hit the 60 lb. mark toward my 100 lb. goal for 2011.  I am now in the next phase of this plan (phase 4), reintroduction of carbs.  Add 1 a day for a week, then each week add 1 more into your daily diet.  Cut to zero if you have gained more than 2 pounds from your Phase 4 start. 

Will be doing this until July 30, which begins round 2, restarting the daily doses of HCG, 2 days of high fat loading then back to the VLCD (very low calorie diet) during August.

Simple, huh? :)

HCG End of Phase 3 Review

Date:  6/29/2011

Day: 140

Weight: 308.2 (-60)
BMI: 38.5

Miles Ridden:1443

Days to Las Vegas (Oct. 15th): 105

HCG made it work, Biking made it easy, Monavie made it possible

The wellness train has reached crusing speed!  Everything coming together from OSA (AHI down from 84 to 3), BP (diastolic at 70 for the first time in years) to weight/BMI.

I have submitted my CV for a speaker's bureau and am now set for your next corporate or wellness group event to talk about my journey.  Details at project100ways.com.

Date:  6/23/2011

Day: 146
LBs 309.8 (-58.4)
BMI: 38.9

Miles Ridden: 1365

Days to Las Vegas (Oct. 15th): 115

50 lb./40 BMI milestone day

Just 3 weeks before mid-year, I passed the midway point of my 100 lb. goal for 2011.  I am now in the next phase of this plan, 3 weeks of Atkins Diet-like eating.  The 20 oz of meat, 4 oz of cheese and 7 eggs yesterday was quite a change from 500 calories a day.  But you gotta do what you gotta do.

 

HCG Week 5 Review

 

Date:  6/9/2011

Day: 160

Weight: 317.6 (-50.6)
BMI: 39.7

Miles Ridden:1180

Days to Las Vegas (Oct. 15th): 125

Ch-ch-ch-ch changes

I took my last dose of HCG this morning.  Moving from very low cal. (500) to very low carb.  The online calculator said I should plan for 3100 calories a day.  Sounds crazy but the plan has worked like a champ so far.

 

HCG Week 4 Review

Date:  6/5/2011

Day: 156

Weight: 321.6 (-46.6)
BMI: 40.5

Miles Ridden:1144

Days to Las Vegas (Oct. 15th): 129

Luke....I'm your faaatherrrrr

Monday, May 23, 2011

Despite looking like something out of Star Wars or Silence of the Lambs, my new BiPAP machine is finally giving me some relief from OSA so I am thrilled!

 

HCG is rolling along, two weeks left until Phase 3, the reintroduction of fats to the diet.  Kind of like Adkin's.

HCG Week 3 Review

Date:  5/28/2011

Day: 148

Weight: 330.6 (-37.6)
BMI: 41.5

Miles Ridden:1070

Days to Las Vegas (Oct. 15th): 137

You'd look sweet..

Monday, May 23, 2011

Halfway to Vegas baby!! May is biking month in Sacramento.  Get out there! 

HCG Week 2 Review

Date:  5/23/2011

Day: 143

Weight: 334.6 (-33.6)
BMI: 42.0

Miles Ridden: 988

Days to Las Vegas (Oct. 15th): 142

If it quacks like a duck, walks like a duck and swims like a duck, it's a duck

yes, -22.4 pounds in a week.  they say it's fragile, they say it's water, but it is still 22.4 pounds. 

 

HCG Week 1 Review

 

Date:  5/16/2011

Day: 136
Weight: 339.2 (-29)
BMI: 42.4

Miles Ridden: 916

Days to Las Vegas (Oct. 15th): 149

It's a new dawn. It's a new day. It's a new life. And I'm feelin' GOOD

HCG Baseline  

 

Date:  5/7/2011

Day: 127
Weight: 361.6  (-6.6)
BMI: 45

Miles Ridden: 844

Days to Las Vegas (Oct. 15th): 158

Insanity: Doing the same thing and expecting different results

Sunday, May 1, 2011

Sent off for HCG.  It sounds crazy but it's doing great things for people.

 

Date:  5/1/2011

Day: 121
Weight: 359.2  (-9)
BMI: 44.7
Miles Ridden: 772

Days to Las Vegas (Oct. 15th): 164

Received my nuvigil prescription today!  AND, the virtual bike ride has reached Salt Lake City!

http://project100ways.weebly.com/virtual-ride.html

 

Date:  4/23/2011
Day: 113
Weight: 360.2  (-8)
BMI: 44.8
Miles Ridden: 736

Days to Las Vegas (Oct. 15th): 172

"Never Never Never Never Never Give Up" Winston Churchill

 

Currently having to concentrate on a health issue.  However, the virtual bike ride has reached Utah!

http://project100ways.weebly.com/virtual-ride.html

 

Date:  4/15/2011
Day: 105
Weight: 352.8  (-15.4)
BMI: 43.8
Miles Ridden: 646

Days to Las Vegas (Oct. 15th): 180

"Never Never Never Never Never Give Up" Winston Churchill

"Never Never Never Never Never Give Up" Winston Churchill

 

The spring monsoons are over and I am back on the bike.

 

Date:  4/2/2011
Day: 92
Weight: 354.0  (-14.2)
BMI: 43.9
Miles Ridden: 574
Days to Las Vegas (Oct. 15th): 193

"Beware the Ides of March" Julius Caesar

Way #23 Take an occasional total break from everything

Greetings from the Great Sierra Resort in Reno, Nevada.  See you on the 19th.

 

Date:  3/15/2011
Day: 74
Weight: 351.0  (-17.2)
BMI: 43.6
Miles Ridden: 520
Days to Las Vegas (Oct. 15th): 211

"Burn, baby, burn." Disco Inferno

Way #22 Embrace fat burning foods

Salmon, turkey, beef, skim milk, broccoli, oats

Give your system a helping hand by eating from this list every day.  They are high on the glycemic index for their category and nutrient dense.  So your body is working harder to unleash the calories and taking longer.  This makes for a long, hot burn that is best for raising your metabolism. 

It's a bonus that these foods are very high in taste as well.  Visit project100ways.com for delicious recipes.

Date:  3/12/2011
Day: 71
Weight: 351.0  (-17.2)
BMI: 43.6
Miles Ridden: 520
Days to Las Vegas (Oct. 15th): 214

"Fish are friends, not food." Finding Nemo

Way #21 Set up a reward system

No matter how much you want to feel and look
better, everyone likes a little perk now and
then.  And no matter how little or big, any
kind of perk, except food, can work and help
you through flat times in your program.

We are setting up a home aquarium.  We have
the basics but for a living thing to make it
into the tank, there must be a negative
outcome on the scales.  Could be a little
lonely in there for a while, but that lift in
the morning will last all day as we plan for
our next fishy resident.

Date:  3/8/2011
Day: 67
Weight: 351.2  (-17.0)
BMI: 43.6
Miles Ridden: 450
Days to Las Vegas (Oct. 15th): 218

"I refuse to join any club that would have me as a member." Groucho Marx

Way #20 Do your aerobic exercise in a group

Enjoyed my first ride today with the Sacramento Recumbent
Cyclists or "bents" as these comfy riders call themselves.  A
beautiful ride along the American River.  I barely noticed it
was my longest ride of the year, at least until the last 5
miles.

Aerobic exercise is just born to be done with others.  Pushing
yourself without that encouragement and challenge rarely, if
ever, can produce the same results.

There are benefits such as comraderie, tips and seeing things
done in a different way you would never figure out on your
own.  But probably the best part is that becoming part of a
group makes the activity a part of your life and much less
likely to quit.
 
Date:  3/5/2011
Day: 64
Weight: 351.0  (-17.2)
BMI: 43.6
Miles Ridden: 431
Days to Las Vegas (Oct. 15th): 221

"I Can Do All Things Through Christ Who Strengthens Me" Philippians 4:13

Way #19 Add muscle, lose fat

Twice a week is good for tone and incremental improvement.  The basic idea is to tear them down then let them rest and build up bigger.  Pick lift that targets each of the following groups:
shoulders
biceps
chest
triceps
abs.

Run through the groups 2-3 times, picking a low enough weight for 10-20 reps each time.

Free weight, especially dumb bells are preferred to machines because they work more of the muscles.  Machines are so exact only
those muscles needed to life the weight on an exact track.
If you are biking or running you don't need to spend much time on your lower body.
 
Date:  3/1/2011
Day: 60
Weight: 348.2  (-20)
BMI: 43.3
Miles Ridden: 383
Days to Las Vegas (Oct. 15th): 225

“To be or not to be” - Hamlet

Way #18 Embrace the B family

The B vitamin family (collectively known as the B complex)
plays an important role in the activity of your metabolism.  A
high metabolism affords two key benefits, your energy level
and your calorie consumption.  In fact, B vitamins are the
active ingredient in drinks such as "Five Hour Energy".

The easiest way to increase your B's, especially B 12 is with
a supplement.  For natural sources, focus on shellfish,
poultry, liver, eggs and and milk.  Vegans will need to rely
on supplements or fortified products such as yeast.
 
Date:  2/26/2011
Day: 57
Weight: 350.0  (-18.2)
BMI: 43.5
Miles Ridden: 368
Days to Las Vegas (Oct. 15th): 228

“Better to be deprived of food for three days, than tea for one.” - Chinese Proverb

Way #17 Choose and enjoy the right Green Tea for you

Ah, that wonder of the orient, the paver of the silk road.  Tea will help you reach your health goals and merely the ritual of preparing it will make you a better person.

Almost all green teas will help with your metabolism, i.e. more calories burned.  Just avoid the cream and sugar loaded Green Tea latte.  Choose your time of day to enjoy the tea carefully if caffiene disrupts your sleep.  And consider the blends that act as a mild laxative to help with your g.i. wellness.

Most importantly, pour two cups. 

Date:  2/22/2011
Day: 53
Weight: 349.0  (-19.2)
BMI: 43.4
Miles Ridden: 316
Days to Las Vegas (Oct. 15th): 232

“Take it with a grin of salt.” - Yogi Berra

Way #16 Salt is not your friend

When you are working to get away from processed food,
especially fast food restaurants you will naturally reduce
your sodium (mostly from salt) intake.  This will naturally
make you crave salt from other sources, for a time.
Excessive sodium is not your friend for two primary reasons. 
First is causes you to retain excess water putting undue
stress on your vascular system.  Second, is causes organs to
work harder than they need to and, in extreme cases, can upset
your electrolytes; the very workings of your body.
If your water intake is up, your salt is probably not a
problem.  The number one recommendation to deal with excessive
sodium is to remove the shaker from your table.  Also, learn
to rely on the pepper family to treat bored tastebuds. 
Finally, drive that salty snack lineup right out the door.

Date:  2/19/2011
Day: 50
Weight: 350.4  (-17.8)
BMI: 43.6
Miles Ridden: 280
Days to Las Vegas: 251

"Little Things Mean a Lot" - Lindeman and Stutz

Way #15 Root out hidden calories

You can make a beautiful 1500 calorie plan and be surprised that it supports a 300 pound body with no weight loss.  Baring medical issues, the culprit is usually hidden calories that are consumed but not accounted for.  These hidden calories can show up as:
- spreads and toppings:  butter, mayonnaise (mmmmm), salad dressing, etc.
- over processed foods:  prepped vegatables with butter and fat, muffins (despite their healthy reputation, can be 1,000 calories),  frozen yogurt (in shoppes, often equivalent to ice cream)
- mindless snacks:  especially white flour based products with undeserved reputations for being healthier choices (i.e. most pretzels and crackers)

These three categories can double your caloric intake and lead to very frustrating results.  Try some of these alternatives:
-  mustard for mayonnaise, honey or pure maple syrup for butter
-  weekly trip to the farmer's market for fresh fruits and vegatables
-  for a salty snack, consider keeping pickles around, just watch it on the salt

Just don't deprive yourself.  If your body tell you it is hungry, do something (smart) about it!

Date:  2/15/2011
Day: 46
Weight: 349.6  (-18.6)
BMI: 43.4
Miles Ridden: 256
Days to Las Vegas: 255

Lord I'm one, Lord I'm two, Lord I'm three thousand miles from my goal

Way #14 Set short and medium term goals

Long term goals have a way of getting out of focus.  Unless you are an exceptionally driven person like Mark Cuban or Bill Gates you will want to use this way to help to get to where you want to be.

 

I've had the goal of completing a 100 miles bike ride this year (target October in Las Vegas) since the beginning of this adventure.  Now I'm going to pursue the shorter range goals of averaging 5 miles a day in January, 6 in February, and so forth until I'm averaging 15 miles a day in October.

 

This happens to work out to 3,000 miles in 300 days, which I'll be tracking via a virtual bike ride across America.  Check it out at project100ways.com!

Date:  2/12/2011
Day: 43
Weight: 351.0  (-17.2)
BMI: 43.9
Miles Ridden: 251
Days to Las Vegas: 258

And he showed me a pure river of water of life - Rev. 22:1

Way #13  Water is your friend

To be honest, I've known this one since day 1, but have been putting it off because I just have a hard time following it.  But after the sins of the Super Bowl, including a week's worth of salt, I really need to follow this way earnestly to achieve my goals.

One tip for your water intake is slice up your fruit and put it in a pitcher of filtered water.  This is especially helpful if you are finding it hard to get fruit in your diet.

Rules of thumb go from eight 8 oz. glasses a day (one half gallon) to one ounce for every two pounds of body weight (two gallons a day in my case!)

The phase for hello in chinese roughly translates to "had your rice today?".  For those with wellness and weight management goals is should be "had your water today?".  Happy drinking!

Date:  2/8/2011
Day: 39
Weight: 353.4  (-14.8)
BMI: 44.0
Miles Ridden: 209
Days to Las Vegas: 262

"Gonna try with a little help..." - The Beatles

Way #12 Use a well designed supplement

Whether it's an aversion to vegetables, the dead of winter or a 53 year old metabolism, it's quite likely you need a little help for your body above and beyond the foods you eat.  A supplement should address your particular situation and be used in addition to a quality multi-vitamin.

I'm using the Monavie RVL supplement with great results.  My issues are a lazy metabolism and energy drops mid morning and mid afternoon.  In addition to acai and a host of other wellness ingredients, RVL has chromium for regulating blood sugar and green tea and black pepper extracts to boost the metabolism.

Other supplements can help with water retention, mood elevation and suppressing appetite.  Don't let a little flaw in your system threaten your dreams!

Date:  2/5/2011
Day: 36
Weight: 350.4  (-17.8)
BMI: 43.7
Miles Ridden: 181
Days to Las Vegas: 265

"...to sleep perchance to dream - ay, there's the rub." - Hamlet

Way #11 Sleep is your friend

Leave to another old reliable to come to the rescue.  After 3 nights of 9+ hours sleep, I am back to my losing ways.  Had been averaging 6 hours during the plateau.  Good thing I named this 100 ways and not 10.  I am going to need all of them.

Sleeping elevates your mood and stabilizes your metabolism.  It also reduces opportunity for mindless eating.  Studies have shown a strong coorelation between obesity and poor sleep habits.  Try exercise late in the day to enable an earlier bed time.  No time to sleep?  That's an entirely different discussion.

Date:  2/1/2011
Day: 32
Weight: 352.2  (-16.0)
BMI: 44.0
Miles Ridden: 145
Days to Las Vegas: 269

"...eat food that is closest to the way God made it."

Way #10  The Glycemic Index is your friend

For all the talk about Glycemic Index or G.I. not much is given in terms of practical knowledge.  The G.I. is an indicator for how quickly a carb is processed by your system.  Highly refined foods (e.g. sugar, white bread, white pasta) are like throwing a cup of gasoline on a fire, a flash of energy, then a need for more fuel.  Complex sugars, whole grains, natural beans and so on, are more like a log, energy that burns more evenly and longer. 

I don't think it is a coincidence that the closer a food is to it's natural state the better suited it is for your body.
And for a bonus, it does not take long before your body actually craves the healthier alternative.


Date:  1/29/2011
Day: 29
Weight: 353.2  (-15.0)
BMI: 44.1
Miles Ridden: 138
Days to Las Vegas: 272

Everybody has a plan until they get punched in the face. - Mike Tyson

Way 9:  Roll with the punches

One minute you're flying high, riding further, riding stronger and actually feeling your body change.  The next you hear a shotgun sound and your bike grinds to quick stop.  They guy at the bike shop actually says he has never seen a metal bicycle wheel shread like that in 10 years on the job.   Then comes the news that he has no wheel in stock and it will take two weeks to get another one.

It's amazing how the mind can take one piece of bad news and sew a tapestry of disaster around it.  Visions of the entire Project 100 Ways endeavor crashing down.  Thoughts of how there is no way to replace that much bike time with any other exercise.

Never underestimate the power of breathing.  Twelve hours later, I'm the proud owner of an underpriced, gently used Cannondale M400 for less than the cost of the replacement wheel on the recumbent.

Sure, my rear will be sore tomorrow and I will miss that recumbent bus driver seat, but I head off to bed a thankful, happy guy.

Date:  1/25/2011
Day: 25
Weight: 353.2  (-15.0)
BMI: 44.1
Miles Ridden: 118
Days to Las Vegas: 276

Death by 1000 paper cuts

Way 8:  Kaizen!

Kaizen is Japanese for the philosophy or practices that focus upon continuous improvement of processes. *  Born out of their industrial rebirth in the 60s and 70s at its heart is the idea that you look for opportunity in everything you do.

In 100 ways terms, pay attention to how you live and look for ways to lead a more active lifestyle, a little bit at a time.  How you shop (try using a hand basket), commute (Google maps provides bike routes!) or spend your day (have a no elevator day every week).  Even giving blood is good for 650 calories :)

You might notice big jumps in the number below.  I finally mapped a reasonable bike commute to work using Kaizen.   Go find your ways!

Date:  1/22/2011
Day: 22
Weight: 353.2  (-15.0)
BMI: 44.1
Miles Ridden: 90
Days to Las Vegas: 279

* - Wikipedia of course

"All right, first: don't panic! Second: don't panic! And third: did I mention not to panic?" - JiJi

Way #7 Don't panic

Or maybe do panic.  I ran out of MonavieRVL and my next shipment has not arrived.  This resulted in a cascade effect of the mini-meals not being to mini (or nutritious) and the frequency of every 3 hours not being maintainable.  Voila!  Stalled metabolism.  Making a change and getting undesirable results can help you realize that what you were doing had value.

But I am holding steady and appreciating the reminder of not only planning your work but working your plan.  I'm seeing my Monavie pal Todd today, maybe he has some extra :)

Date:  1/18/2011
Day: 18
Weight: 358.2  (-10.0)
BMI: 44.4
Miles Ridden: 48
Days to Las Vegas: 283

Live like the person you want to be

Way #6 Don't diet

The path to failure is strewn with yo-yo dieting and blown metabolisms.  Grapefruit diets, bacon diets, stavation diets, even the Asian Pee Diet (seriously) promise short term success in return for long term disappointment.

I cherish the wisdom of living like the person of your dreams.  The rest will come together once your body is convinced you are serious.  I picture myself as a heathy, active, middle aged, salt and pepper haired, mentor of others and who is not clinically obsese (BMI 30).  And that is how I am living.

Date:  1/15/2011
Day: 15
Weight: 358.0  (-10.2)
BMI: 44.4
Miles Ridden: 48
Days to Las Vegas: 286

“You better cut the pizza in four pieces because I’m not hungry enough to eat six.” - Anon

Way #5  Eat more

This might be the greatest tip of them all, and the hardest to believe, but it's true.

Pizza joke aside, if you cut that pie into six pieces and eat one every three hours, you'll burn more calories than cutting it into four pieces you eat six hours apart.  That traditional habit of light breakfast, medium lunch, large dinner and bedtime snack is the perfect formula for weight gain.

Mini-meals of around 300 calories every three hours estabishes and maintains a higher metabolism, which means more calories burned.  Lifestyles make it hard to prepare 5-6 healthy meals, which is where nutrition shakes and bars come in. Look for a nice combination of nutrition, taste and appetite suppression.

Date:  1/11/2011
Day: 11
Weight: 358.2  (-10)
BMI: 44.4
Miles Ridden: 18
Days to Las Vegas: 290

I find the great thing in this world is not so much where we stand, as in what direction we are moving. - Oliver Wendell Holmes

 Way #4:  Learn to see your world for the wonderful place it is

Up two pounds.  Well, I'm doing the right things and overall ahead of plan.

Bike flat tire 3.5 miles from home.  Talk about an extra workout!  Glad I have the tools and skills to fix this at home.

The stories of Gabriella Giffords and Ted Williams teach us how quickly our worlds can change.   Who would you have chosen to be a month ago?  How about today?    No one has the inside track on whether tomorrow will be better than today.   How great is that!

Date:  1/8/2011
Day: 8
Weight: 359.2  (-9)
BMI: 44.5
Miles Ridden: 13
Days to Las Vegas: 293

"You can't model for the rest of your life, so ... diversify ..." Tyra Banks

Way #3  Diversify your Dream

God must have wanted us to diet, because He makes the first few days so exciting.  Losing close to twelve pounds in three days leads to heady thoughts such as "if I can keep this up for x more days, I'll weigh y pounds".  Of course, experienced dieters (and aren't all dieters experienced?) know this fast start is short lived and due to water loss, colon cleansing and little to do with fat loss.  But it is fun, none the less :)

Be assured, the doldrums of little to no weight loss, sometimes for weeks at a time, are coming.  That is why it is important to have multiple objectives, to have greater chances for those little victories that keep you going.

My goals of 100 pounds, 100 miles and building a wellness business gives me lots positive outlets and short term objectives.

Here are just a few ideas for positive feedback:
- pounds, inches, % body fat, bmi
- speed, distance, minutes of aerobic activities
- reps, minutes, circuits, weight in strength training

Date:  1/4/2011
Day: 4
Weight: 356.8 (-11.4)
BMI: 44.5
Miles Ridden: 10
Days to Las Vegas: 297

"What gets measured gets managed." - Peter Drucker

Happy New Year! 

Way #2:  Track your progress

Baseline day in my 100 pound 100 mile quest and the results are in:

Date:  1/1/2011
Day: 1
Weight: 368.2
BMI: 46
Miles Ridden: 0
Days to Las Vegas: 300

The only way I could face these numbers is knowing I am putting them behind me.  Had my first MonaVie RVL shake this morning and it worked great for satisfying hunger and tasted great.

Will update again in a couple days.  Time for a bike ride :)