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graindart - Monday Apr 30, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 175.4

Day 15 completed successfully.

Friday was a normal day, mostly just work.

Saturday took the girls hiking in the mountains with a friend of the family, 6 miles.  I did fine endurance wise, but took a couple hour nap when I got back home that afternoon.  Girls enjoyed it and had no problem keeping up.

Sunday took care of some stuff around the house mainly.  Did a little grocery shopping for the week.  Did my exercises in the afternoon.  REALLY didn't feel like doing it and was down on energy.  The results were somewhat depressing and I contemplated stopping several times.  Soldiered through and finished.  Started drinking diet pop with my one meal per day recently and last night I drank several of them.

Over halfway through my 4 week trial of LCHF & OMAD.  It's been ok and wasn't a difficult initial transition.  I don't foresee it becoming a life long way of eating for me once I get to a point of just trying to maintain, although it has made me less prone to eating out of control.  I actually somewhat enjoyed my prior 4 week plan where I was snacking on grapefruit, diet pop, and 100 calorie popcorn packets throughout the day (calorie counting <2000).  I was getting addicted to the grapefruit and was up to a 2 or 3 per day habit.   I believe the current food plan I'm on is healthier for me due to the less carbs / sugar.  Probably the best habit this current plan has got me into is eating a very large salad nightly.  I think incorporating the large nightly salad into my other plan with snacks would probably be a somewhat balanced approach that I could live with while maintaining a certain bodyfat % in the future.  Now I just need to figure out how to actually get to my goal so that I can switch modes to maintaining.  It's been a long 13 months since I started this and mentally I'm ready to make the switch.

39 days until the cruise.

Progress as of today: 107.6 lbs lost so far, only 16.4 lbs to go!

horn_of_plenty on 04/30/2018:
That's great you all walk a lot on the weekend. I am still increasing my walking...Even after two miles, i start feeling it...but also getting better and better since I started to walk more around February.

In your second paragraph are you saying the results of exercise are depressing or results of the diet or a mixture of both is despressing? Personally, i cannot work out fully empty and tend to binge after if i do.

All of life, we live and learn and learn how to manage our bodies better for the results we want. I went to an all you can eat VERY tasty Indian buffet with friends on Sunday and ate pretty well. I was full after one plate of mostly all veggies cooked in different ways and a few pieces of meat. I could have just ended the meal and had coffee but they were both going up for more and it was available to me and i also wanted more of the tasty salad (light olive oil type dressing)...but all i could do once i got home from the brunch was sleep...after two plates of very voluminous food and even a coffee, nothing could keep me up lol...i am not sure i'd want to get together for a brunch like that every weekend, but truth was, i could have taken better serving sizes and stuck to one plate...just a healthy lol...the price was amazing, like $13 for GREAT food and so many veggies!!!!! It was Indian food done right...i already miss it...as there's not too many Indian places by me - there used to be around my other location for work and i could bring it home to eat for dinner whenever i wanted :)

i also do the big veggie meal thing...it's great at home when you want to feel full..and you can do it with all types of veggies, hot and cold, not just salads....makes for a filling meal! ..then you can eat more than a meal a day and be full still...veggies to help...they even sell packages in the frozen section of seasoned veggies...in the past, i'd heat them up and eat them over a salad lol...when i was really into veggies even more than now.

one thing i want to make - i think you had previous mentioned it - is the cauliflower fried rice :) still i haven't made it right!

anyways, not sure if i'm hurting or helping you!

with just about a month until the cruise, keep up the good work.

lately, i find avocados very helpful. i use a full half of one in my wraps or sandwiches. helps to satisfy and keep me fuller. i usually add pepper, salt, and garlic into it and mash it a bit on the wrap or bread.

keep up the good work, don't give up, you've come so far already on this LCHF OMAD plan.

graindart on 04/30/2018:
I eat a single serving of guacamole most nights. Have considered avocados, but usually end up with them either too ripe or not ripe enough when I'd like to eat them.

It's the workouts that are disappointing. Instead of seeing progress, I'm either staying the same or losing some minor progress. I know that it's due to my current diet and can't be helped right now, but it's still disappointing. After the cruise I might change things up and increase daily calories and focus on building muscle without as much regard to bodyfat % for awhile.

It's the same with professional bodybuilders and other professional fitness people. They eat larger quantities of food when they're trying to build muscle and have to eat smaller when they're trying to cut down to a lower bodyfat %. They say that the competitors are actually at their weakest point when they get up to "pose" on stage, but that cutting the calories is the only way for them to drop to a low enough bodyfat % that they can show off their muscle definition.

I'm not in anyway comparing myself to a bodybuilder and have no desire to pursue that route, but just used it as an example of why I understand that I can't both cut bodyfat and build substantial muscle easily at the same time. And while I logically understand it, it's still disappointing to realize in the moment.


horn_of_plenty on 04/30/2018:
with the avocado, they should be somewhat soft to the touch, when they are fully dark and when you can press them and feel them just a hair not fully hard, you stick them in the fridge till you are ready to use them. Slice them sideways and use the half without the pit first...the other half will be good to use the next day or so, as long as you keep the pit in...i have gotten good with using avocados and knowing when they are ripe enough and not overripe...they are a great "spread" to a sandwich and fully of the healthy fat.

that's a great analogy for the bodybuilding and i'd never thought about their strength at the time of competition...sounds logical to me what you say about being at their weakest at the time of competition! very interesting!

i remember once i was on a very low carb but also low calorie and even low fat diet...my performance in the gym was so horrible. it was one of my first years in weightlifting and i actually had a trainer to start...the lack of energy was fully there bc of my diet. also, that winter went on a cruise with family, we signed up for kayaking...everyone had a guy with them but i had my mom and i was still low carb....we were HORRIBLE...i had no strength to get us thru. it was quite funny, one of the leaders had to row us to shore.


bearcountrygg on 04/30/2018:
Have you tried counting the calories in your OMAD? Avocados are pretty high cal...healthy but high...maybe the cals are higher than 3 meals a day?

graindart on 04/30/2018:
All food intake is weighed and recorded. I know the exact calories, grams of fat, protein, carbs, etc every day.



graindart - Friday Apr 27, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 174.8

Day 12 completed.

Successfully stayed on track food-wise.

Exercise was a struggle.  Didn't feel like doing it at all.  Was feeling weak and just wanted to skip it.  Did it anyway and am now glad I did.

Mostly just work scheduled for today.  Taking the family on a hike through the mountains tomorrow with a friend.

Progress as of today: 108.2 lbs lost so far, only 15.8 lbs to go!

horn_of_plenty on 04/27/2018:
you'll ALWAYS feel good you did the exercise, always.

with doing it fasted, the other day i did my own exercise (wednesday) on lower energy stores as i ate much earlier than i usually do prior to exercise. i felt really good to know i had done it and done it well (despite feeling weaker at times)...


bearcountrygg on 04/27/2018:
Sounds like a nice weekend!


Donkey on 04/27/2018:
I can count on one hand the times that I finished exercising and regretted it. And the regret is usually related to an injury (my back, mainly, or plantar fasciitis). Keep up the good work!


horn_of_plenty on 04/29/2018:
Lately I feel like that with exercise too - but it does feel good to feel good in your clothes and good about your body - and those post workout endorphins help too! Benefits outweigh the negatives when it comes to fitness :)



graindart - Thursday Apr 26, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 176.9

Day 11 completed successfully.

Wednesday means date night with my wife.  It's just a little alone time spent away from the house and daughters for a little bit after Wednesday night church.  Usually we just go out for a bite to eat or dessert.  Sometimes just drive around.  Last night we drove around a bit and ended up at Hardee's.  I was low on calories for the day and had a couple low-carb 1/3 lb bacon cheeseburgers.  It helped get my fat intake up for the day.  The first one tasted good and I was still hungry, so decided for a 2nd one.  I probably should've just ate the one and supplemented it with something else from home.  The 2nd one was ok, but was just more of the same food, so kind of boring.  Didn't miss the bun all that much (they wrap it in lettuce leaves so you can still pick it up).

Thursday means workout day, so will need to get that started this afternoon since I have a block of time where I don't currently have anything scheduled. 

EDITED TO ADD THE BELOW

Sometimes I just don't understand the scale.  The past few days I've dropped a little weight and thought it was due to the new diet plan.  I woke up early this morning and wrote the above stuff a couple hours before my normal wakeup time.  I always try to weigh myself at the same time each morning for consistency.  So I went and weighed myself a couple minutes ago at my regular time.  And the scale says I'm somehow up 3.1 lbs since yesterday?????  I log my food everyday and the app keeps track of all of the macros including fat, carbs, protein, sodium.  I ate some different foods yesterday, but on paper they ended up with pretty much the same macros / nutrients.  While the 3.1 lb increase is a slap in the face, the bodyfat percentage figure dropped a full 2% on the reading since yesterday.

I'm not actually frustrated by the weight jump on the scale since it was accompanied by the bodyfat % drop.  I just don't understand the sudden 24 hour change on the scale when I've been extremely consistent day after day.

Progress as of today: 106.1 lbs lost so far, only 17.9 lbs to go!

bearcountrygg on 04/26/2018:
The lettuce wrap was a good choice...I didn't know they still served them that way.....there are no hardees here anymore...but those were high in iron and calcium...so good.

graindart on 04/26/2018:
It's been awhile since I went to Hardees and didn't know if they were still offering the low-carb options. The wife doesn't like the food, but she was mostly just interested in dessert. She had a good milkshake.

We have 2 Hardees in town and they always appear to be ghost towns. It's been that way for the past decade. I really don't know how they keep the doors open. They're always running a skeleton crew and seems like most of their business is drive through. They actually had the cash registers shut down along the front of the counter and the order taker ran back and forth between us and inputting our order into the drive through computer.


happy-1 on 04/26/2018:
It's the "whoosh" effect... you can't lose fat and weight at the same time. When you burn and then respirate fat the cells fill with water... awaiting more fat to store.


bearcountrygg on 04/26/2018:
At any time...a 4 pound gain or loss or anywhere inbetween is normal....it will level out...possibly the sodium in the fast food...it's full of that....Also you mentioned you are drinking diet sodas...they are full of sodium too....possibly water weight....it will leave...


horn_of_plenty on 04/26/2018:
nice job last night and i wanna hear about your workout today!

next, regarding the scale, today i woke up and knew i was gonna weight low just because i was so empty, ate low volume yesterday evening, pooped, etc., ....

but i actually refrained from the scale bc i didn't want to see a number that's not going to be there again tomorrow morning bc today was based on my body practically empty and that is usually not how i am on a regular morning on the scale...

what i'm saying is, yeah, ok, weigh everyday...but it will fluctuate...you need to see the difference over the course of a week..the scale is just a machine without variables, but your body has many variables....obv it seems that the body fat cannot change so differently overnight either!


Donkey on 04/26/2018:
It's the salt from the Hardee's.


horn_of_plenty on 04/27/2018:
Donkey has a point!



graindart - Wednesday Apr 25, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 173.8

Day 10 completed successfully and I'm still alive.

Dirt biking was excellent and my energy levels were great.  Energy didn't fade, didn't feel tired, was still feeling good at the end when a couple of the others were fading.  Very mild soreness in some lower body muscles today, just enough to let me know that they were used.

Yesterday was the first time in 7-1/2 months that I've been able to go dirt biking and I was 40 lbs lighter than the last time.  I felt much better on the bike, more nimble.  The suspension was working better also since I now actually weigh what the suspension is setup for ideally.  Riding should continue most every Tuesday for the next several months now.  

I always play a guessing game with my family when I get back from a ride.  They have to try to guess what animals I saw during my ride.  Yesterday saw deer, antelope, eagle, rock-chuck (hoary marmot), and a pair of turkeys.  They guessed them all pretty quick, including the turkeys to my surprise.  Wild turkeys may be common in different parts of the US, but they're kind of rare to see around here in the mountains.  I think the only animals I've seen less of on previous dirt biking trips would be bear, moose, and elk.

I drank 3 cans of diet pop last night with my one meal.  I've been avoiding the diet drinks during the day because I didn't want them to spark hunger.  I'll probably continue drinking some with my one meal each night as long as they don't make me crave sweets.

On to conquer day 11....

Progress as of today: 109.2 lbs lost so far, only 14.8 lbs to go!

horn_of_plenty on 04/25/2018:
Wow...way to go man!

That's so cool you see all those animals! Here in Queens / NYC, I see pigeons, small birds, and squirrels along with occasional stray cats. LOL so different from your terrain!

Keep up the great work. Update on hamster if you get one!

graindart on 04/25/2018:
Always trade offs to location. While we have mountains / wild animals, we rarely have any type of "broadway" show come through this area (not that I care, but the wife and kids do enjoy that type of thing).


bearcountrygg on 04/25/2018:
I'm sure you were more comfortable on the bike...and more agile too....my youngest son loves to ride too...and he loses weight in the spring just riding...good enjoyable exercise.

graindart on 04/25/2018:
Yep, riding felt great yesterday. More energy, more agile, and much less fat jiggling around over the rocky mountainous terrain. Riding hasn't really helped me lose weight in past years, probably due to the junk I loaded up on during those trips. Now that I'm sticking to an eating plan, the rides should contribute to a healthier fitness level this year.


horn_of_plenty on 04/25/2018:
yeah, we have a bazillion of those shows..it's one sitting event i do not mind too much!



graindart - Tuesday Apr 24, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 173.9

Day 9 completed successfully.

Nothing much happened yesterday, besides regular work.  Did get my dirt bike prepped for my ride in the mountains today.  Just entering this entry before running out the door to go pickup a friend and drive the hour to the place we're riding today.  Sounds like there's going to be 6 of use, so that should be fun.  Haven't tried anything strenuous since going on this new LCHF-OMAD diet plan.  Hoping that my energy levels will still be adequate for riding.  We're not going on anything super tough today, so I think everything should be fine.  I guess if you never hear from me again, you'll know that I didn't have enough energy to make it through.

Progress as of today: 109.1 lbs lost so far, only 14.9 lbs to go!

bearcountrygg on 04/24/2018:
One of my sons is into motorcycles, dirt bike, snowmobiles and quads...plus an old 3 wheeler that we used to have....he says he loses weight when he rides.......hope you have fun!


happy-1 on 04/24/2018:
We'll send Bearcountry's dogs out to look for you!


Donkey on 04/24/2018:
I hope today's biking went well! LOL -- I think we'll hear from you again ;-)


horn_of_plenty on 04/25/2018:
Let us know how it went, if you are still alive ;)



graindart - Monday Apr 23, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 175.9

Day 8 completed successfully.

Went for a short hike in the mountains to a waterfall with the family.  Lots of snow in the area.  The path area is compressed from use, but if you step off the beaten path you'll sink up to your knees in snow.  After reading HOP's post, I decided that I was probably picking up a hamster for the girls to enjoy / take care of.  I didn't tell them that we were going to buy one, but did tell them that we needed to research them and asked if they were interested.  Of course they were excited and the initial research was frenzied on our hour long drive to the hiking spot.  I've been trying to teach my girls how to research things and find answers to stuff on their own.  I want them able to problem solve without having someone else spoon-feed them answers.  Both are excellent students in school, but the majority of that is just memorization of answers for set questions.  While they're excellent at that (both run straight A's), I find they're both lacking when it comes to figuring stuff out for themselves.  Book smart vs street smart.  At the beginning I told them that I needed to know what stores in town were selling hamsters on that day.  I expected to have an answer in 5 minutes, as all it would take is 2 or 3 quick phone calls (only 2 or 3 pet stores in town).  They went to the internet websites and continued researching hamsters.  I reminded them another few times over the next hour that I needed to know which pet stores were selling hamsters in town.  On the way home from the hike they were reading or playing games on their phones and I didn't continue reminding them about the one question I needed answered.  Later that night after dinner they still hadn't let me know and I talked with them.  I explained how I had fully intended on buying a hamster and full setup that very day for them, but that they hadn't answered my one question for the day even though I had reminded them several times.  I explained that something that could've cost them a couple minutes of effort would've resulted in them having a new pet to play with / take care of.  I let them know that it had been 8 hours since I had asked them several times for the name of a store with a hamster for sale and that now all of the stores were closed.  I let them know that I was planning on buying a hamster that very day, but that wasn't an option now because they weren't willing to do such a simple task.  Of course both teared up, which internally tugs at a parent's heart strings.  So we didn't get a hamster, but I'm guessing they'll remember the lesson and hopefully do better the next time.  (Chances are I'll probably bring the hamster idea up again in another month or two, because I really think it would be fun and good for them.)

Worked out weight training - body weight exercises to failure last night.  Did more effort and exercises than I've done before at one time.  Really pushed to exhaustion on most upper body parts.  Was fully expecting to wake up this morning barely able to move.  In reality, only my shoulders are somewhat sore today.  I guess I should feel blessed that I'm not sore since I know that I pushed it as hard as possible last night, but mentally I'd prefer if I was sore all over.  That way I'd know that I had worked hard enough that my body was going to have to respond with added muscle. 

On to conquer day 9......

Progress as of today: 107.1 lbs lost so far, only 16.9 lbs to go!

horn_of_plenty on 04/23/2018:
Glad i had a good effect regarding the hamster...regarding cleaning of the cage...perhaps you can switch off with them or something ...or they can help each other one does one part one the other. ..that's really the annoying part and also at the beginning with the hamster being so afraid :) but over time it gets cuter and cuter...

i like how you dealt with the situation with your girls. I thought one was in High School..how old is the other ?

unlike you, i hate being sore lol. even if i don't get sore, my muscles still get stronger from conditioning 3x per week...i always get nervous when i'm sore if it's an injury or not...bc i had previous injuries so i just get scared. no good reason, just previous experiences.

KEEP ON!

so far the hamster is deathly afraid of me and they said leave it alone for like a week, so i am. i had to spray it's wheel last night with WD40 bc it was squeaking and woke me up several times!!!!!!...bc this thing actually uses the wheel unlike my last hamster :)

graindart on 04/23/2018:
Daughters are 12 and 15.


bearcountrygg on 04/23/2018:
GREAT JOB PARENTING!!!!! I'm wondering if they will figure out what stores have them and bring you the answer on their own. Kids brains aren't finished developing until into their 20's......They sound like really smart girls and you should be proud.


Donkey on 04/23/2018:
I think the hamster lesson was well executed.

I did heavier weights yesterday, thinking I'd be so sore today - especially since I was a little sore afterwards (could feel the fatigue). Today: NOTHING. Oh well...


happy-1 on 04/24/2018:
Maybe they are more mechanical and need a car to learn to repair



graindart - Sunday Apr 22, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 176.3

One week down. Starting on day eight.

This past week has gone okay. I definitely wouldn't say these are my favorite types of diet plans, but they're not bad and I can see why some people enjoy them.

The one meal a day style of eating does give you a decent amount of extra free time where you would normally be snacking or eating meals. It also allows you to feel completely full for that 30 to 60 minutes of eating time you take each day. When you're eating healthier foods, eating 1500 to 2000 calories at once is a pretty huge meal. Surprisingly, I think I adjusted to this pretty quickly and only get a little hungry in the early to mid afternoon time.

Eating low-carb high-fat for this past week has been okay, however there is not a large selection of different types of foods available that I've found. I've eaten a huge salad every night with my favorite blue cheese dressing, however I'm kind of getting tired of that dressing now. I will have to go to the grocery store and find some other high-fat low-carb dressing to replace it with. The amount of protein allowed has been adequate. I tend to eat 4 to 6 oz of some type of meat along with a couple of eggs nightly. I'll also have a single serving of guacamole and maybe some cheese or pork rinds. Sometimes I'll follow it up with a high-protein low-sugar Slim-Fast for dessert. I also made a "fat bomb" one night for dessert out of coconut oil, cocoa, and a little bit of stevia. Hardened in the freezer for about a half hour, the consistency and taste were very much like a bitter dark chocolate. It was surprisingly good.

Some of the things that I miss while doing these two diets together are: 1. I definitely prefer to be grazing throughout the day, eating every couple hours. It's not that I'm hungry or lacking in energy currently, I just like eating. 2. I miss my diet pop and other no-calorie drinks. Drinking just water is kind of boring. 3. I miss my 100-calorie packs of popcorn and various low calorie seasonings.

The first week on these diets brought me back down to my new regular weight of 178. Now these next 3 weeks on these plans will allow me to see if there are any positive results associated with following either or both of them.

Progress as of today: 106.7 lbs lost so far, only 17.3 lbs to go!

bearcountrygg on 04/22/2018:
Interesting...and I'm looking forward to seeing how this goes.


Donkey on 04/22/2018:
Have you tried drinking flavored seltzer water (with no sweeteners, e.g. La Croix, Bubly)? Also, try water infused with cucumber slices, mint leaves, lemon/lime wedges, etc.? It's hard for me to drink plain water unless it's cold, which is great in the summer months, but not so good for now. Just suggestions...

Yes, so now that you are back to your baseline weight, it will be very interesting to see how the next 3 weeks go. Cool!

graindart on 04/22/2018:
I despise La Croix worse than water. I've tried several of the flavors and they always taste bitter or stale to me. I'm sure they're neither, but I actually prefer water to them. Haven't tried Bubly. Probably just going to stick with water for now. It's boring, but cheap.


bearcountrygg on 04/22/2018:
The waters that Donkey spoke of are good pop/soda substitutes...I have been using them too.


Horn_of_plenty on 04/22/2018:
yes me too, i used to LOVE drinking seltzers and would pick them up often when DRIVING home from work...now they i take public transportation, lugging home sparkling waters hasn't been too necessary and i simply just don't buy them anymore. i used to add stevia to them and enjoyed sparkling water so much....really i should get back to it...to end a meal, and enjoy a sparkling water with stevia...they have so many flavors.

if i were fasting all day, if i have anything sweet, it'd just spark my appetite..

graindart on 04/22/2018:
Yeah, triggering hunger / appetite is the main reason I decided to switch to just water throughout the day for this 4 week trial period. I seem to have adjusted to eating once per day pretty easily, so don't something triggering my hunger before dinner.


Horn_of_plenty on 04/22/2018:
Yes...water would be my best bet, too :) Good job GAINS! I am really proud of you for keeping on and not throwing in the towel.

also, your answer to Donkey made me laugh.



graindart - Saturday Apr 21, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 177.9

Day 6 down, starting day 7.

Eating is going ok.  Not obsessing over food, although I'd prefer to eat throughout the day.

Ketosis - the magic behind LCHF.  I've never made it past 2 or 3 days on extremely low carb before, but am doing ok on it this time after better initial planning and research.  Bought some ketosis testing strips on a whim (inexpensive).  Figured after being on LCHF for a couple days I'd be into ketosis.  Well according to the test strips, that's not so.  In fact, after 6 days the test strips were still indicating negative.  I'm not obsessed with it and have only tested 3 times over the past week.  It's more just a gee-whiz type thing or wanting to see some reaction from my body to the changes in diet.  From online research, most people test positive for ketosis inside a week, but I've also seen stats that show it taking anywhere from 2 -10 days.  I've also read that some people are keto-resistant and sometimes need a couple of days of almost all fat intake to get pushed over the edge into ketosis.  Figure I'll give it up to 10 days in before trying a couple days of mostly fat intake.

Down day today for the whole family with no real plans to speak of.  Wife is sleeping-in, oldest daughter also.  Younger daughter did her couple chores and is now watching some cartoons while laying on the couch.  I'm in the garage working on some projects.  Need to tear my dirt bike apart and adjust the carburetor, but just don't feel overly motivated to do it right now.  Also need to go through my riding gear and get stuff ready for Tuesday.  Feeling lazy, so might put them both off until tomorrow.

Progress as of today: 105.1 lbs lost so far, only 18.9 lbs to go!

bearcountrygg on 04/21/2018:
Sounds like you are adjusting to it.


Donkey on 04/21/2018:
So if the strips indicate that you are in ketosis, does that mean you're in the fat-burning phase?

graindart on 04/21/2018:
Supposedly. Of course, it all depends on what you read and who you believe. With all of the diet plans out there, each claims it's the best and the others are scams or dangerous.


happy-1 on 04/21/2018:
Dirt bikes! Fun!!!!



graindart - Friday Apr 20, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 178.0

Day 5 down, starting on day 6.

Did my new exercise plan yesterday after taking a 10 day rest from exercising. Changed stuff up and am going for less reps on each exercise, but with less assistance on the bodyweight stuff. (my goal isn't endurance, but rather muscle size / strength)

I pushed it harder than usual, started feeling a good "soreness" developing in the muscles, and actually started to sweat.

I think doing the exercises before my one meal a day was the smart move. I may have been down a little on energy, but I wasn't feeling full and sluggish like after I've just consumed 1800+ calories at once. Ideally in the future, I think I'd like to do the exercises right before dinner (yesterday that wasn't an option).

Felt good afterwards and was fully expecting to be extremely sore today.  But woke up and am barely sore at all.  Normally I'd be happy about not being sore, but when trying to build muscle I read that you need to really shock the muscles to get them to grow.  So I probably would've been happier to wake up to extremely sore muscles today.  Guess I'll have to try pushing it even harder on Sunday.......

Food intake has been going ok.  Think I'm starting to adjust to the higher fat, lower carb intake.  Actually seemed to enjoy last night's meal.  The one meal a day hasn't seemed to be that difficult to adjust to so far and I expect it to just get easier as it becomes the new normal for at least the next few weeks.

Progress as of today: 105 lbs lost so far, only 19 lbs to go!

bearcountrygg on 04/20/2018:
higher fat foods just are more satisfying and really do help a lot.....if you have ever watched the program called MY 600 Pound Life.....before and after the weight loss surgery...the dr always has them go on a 1,200 calorie protein diet....


Donkey on 04/20/2018:
For me, protein seems to be key, not necessarily fat, but I agree that a higher fat diet will sustain you longer.

I hear you on the muscle soreness - or lack thereof. IDK -- I know soreness means you've broken down muscle tissue and it's rebuilding to be stronger. On the other hand, I can't accept that no soreness means your workout was wasted.

graindart on 04/20/2018:
I'll know better in a few weeks if the new workout plan is enough to build added muscle or not. The prior 4 week plan didn't seem to add much, but rather appears to have been enough to basically maintain what I already had.

I definitely prefer protein, but am giving this low carb, high fat diet a chance for a few weeks. I'm not overly hungry at any time eating this way for the past 6 days. I do get some very minor hunger pangs in the afternoon, but they go away pretty quick without having to do anything about them.


Horn_of_plenty on 04/21/2018:
your approach sounds good! Keep us updated on your new regimen...

soreness i find is from using totally different mucles....i don't get sore unless i change my workout. i still get a little sore from squats bc they are new still to me...but the rest, no.

graindart on 04/21/2018:
Haven't been interested in weight training with my legs. In the past, my legs have always been strong and my upper body has always been lacking. However I've been considering adding squats or deadlifts into the mix. After research, I'm thinking deadlifts with a trap / hex bar is what will be easiest on my back or maybe dumbbells to start.



graindart - Thursday Apr 19, 2018
(Low Carb High Fat - One Meal A Day)
Weight: 178.9

Day 4 down, starting on day 5.....

Yesterday afternoon I felt hungry, but held off until dinner time.  Wednesday nights have a different schedule, so my eating on Wednesdays won't be contained to 1 hour, but rather about a 4 hour window.  Usually eat dinner early around 5pm-5:30pm, then church with the wife and girls, then "date night" with the wife afterwards.  So I just split my food intake between the 5pm dinner and 8pm date night.  Planned ahead for what to order at the restaurant, so was still able to stay within calories and pretty close to the intended macros (fat/protein/carbs).

It's been a week and a half since I've exercised and one of my 2 planned exercise days is tonight.  Not looking forward to it and feel that I'm going to be disappointed in my current strength and motivation.  Thought that taking a little time off exercising would be a nice break and I'd come back re-energized.  Now thinking that the break coupled with the change in food diet has left me feeling weaker.  

The weight on the scale appears to be dropping back to my "new normal".  It'll be interesting to see what happens over the next 3-1/2 weeks with starting back up with the exercise while doing the new food plan.

Don't know if I've mentioned it before, but I now need to watch how I sit on certain surfaces.  Otherwise my tail bone hurts.  I broke it a few years ago skiing and it took about 6 months to stop hurting at that time.  Since then it really didn't bother me for the past several years.  But since losing 100 lbs, it now has much less padding back there.

Progress as of today: 104.1 lbs lost so far, only 19.9 lbs to go!

bearcountrygg on 04/19/2018:
Maybe a seat cushion would help...they have some nice ones.


horn_of_plenty on 04/20/2018:
yes, try to find a cushion, or a good chair for the time you are at work at home...for the longest period that you sit.

great plan and great way to stick to it tonight. yes, i'd agree that exercising before eating is the best way.


Donkey on 04/20/2018:
I usually do my exercising before I eat anything -- although I do drink coffee while I'm on the exercise bike, and that has creamer in it. Still, I count that as fasting exercise. I've read it's more effective in burning fat.

Re: tailbone: Yes, you have a new body, pretty much. While I don't have too many problems sitting, this winter, I really noticed how much colder I felt than in previous years. That's when the change in body really hit.

graindart on 04/20/2018:
Body temperature was a huge change this winter for me too. I went from walking around in shirt and sometimes shorts in previous years, to layering up with a shirt, long sleeve shirt, hoody, coat, long pants......and still being cold.



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