The dreaded 11pm meltdown of will


Day 9 of 62, Thursday May 9

  1. Morning weight / body fat: 210 lbs / 24%
    1. Weight loss to date: -4.5 lbs
    2. Target 200 lbs June 28
  2. Calories from food: 3,721
    1. Tracked using MyFitnessPal app
  3. Calories burned from exercise: 751
    1. Strava, FitBit and MyFitnessPal
  4. Eating window: 14 (Fail)
  5. Activity: 30 minute walk with Coco.  Everyday Active 15,246 Steps
  6. Mood: Great, productive, happy
  7. Stiffness and pain on waking: 3

Diary

So, everything was on track to continue last week’s resolve and resulting success.  Dishes done, kitchen tidied, should have gone to bed at 10:30 and instead hit the couch and devoured cheese and crackers with the end of a bottle of wine.

So, let’s let that be water under the bridge.  Today is a new day.  The only time you will ever do something good for yourself is right now.   Eat clean, move, drink lots of water and get enough sleep.

One week down and so far so good…


Day 8 of 62, Wednesday May 8

  1. Morning weight / body fat: 210.5 lbs / 24%
    1. Weight loss to date: -4 lbs
  2. Calories from food: 2,383
    1. Tracked using MyFitnessPal app
  3. Calories burned from exercise: 369
    1. Strava, FitBit and MyFitnessPal
  4. Eating window: 9.5
  5. Activity: 50 minutes resistance training in the gym. W,944 Steps
  6. Mood: Great, productive, happy
  7. Stiffness and pain on waking: 3

Diary

I had a moment of lucidity today, having completed a successful week and on-track for the goal I have set.  My achilles heel has always been sliding back into bad habits once a little of success is achieved.  This has happened countless times.

Gandhi said that true change takes 10 years.  I’d say I am in about year 9 of resolving to drop those sticky 15lbs that accrue over time.  Why not now to get it done?

195 may be too ambitious.  6’0 200 has a nice ring to it though…dropping 10.5 lbs in 7 weeks would be 1.5lbs per week.  That’s a good realistic goal.

Day 7 Weight Loss Blog


Day 7 of 62, Tuesday May 7

  1. Morning weight and body fat: 212.5 lbs – 25%
    1. Weight loss to date: -2 lbs
  2. Calories from food: 1,860
    1. Tracked using MyFitnessPal app
  3. Calories burned from exercise: 471
    1. Strava, FitBit and MyFitnessPal
  4. Eating window: 9.5
  5. Activity: Everyday active…10,944 Steps
  6. Mood: Great, productive, happy
  7. Stiffness and pain on waking: 3

Diary

I resolved to drop the keto diet and instead focus on the Canada Food Guide for recommendations for a healthy, balanced, low protein, low carb, high-fibre, calorie-restricted, fasting mimicking, anti-disease diet for longevity.  That’s a lot of masters to serve.

I’m over 50 now so I am struggling to recast my exercise routine away from what it used to be (training for half-marathons and triathlons) and toward hip strength, core strength, mobility and overall functional maintenance…and by that I mean how can I keep playing hockey for another 20 years?  Swimming…sigh.

I should be able to design this and stick to it for the next 8 weeks.  I should, but can I?  Why is it that we have difficulty doing what we know to be the right thing…with our big evolved brains?

I’m excited to see what the results hold, and how it feels to walk around at 195.

4.5 lbs lost in 5 days!


Day 5 of 62, Sunday May 5

  1. Morning weight and body fat: 210 lbs – 25%
    1. Weight loss to date: -4.5 lbs
  2. Ketone level: Moderate
  3. Days in Ketosis: 4
  4. Calories from food: 2,593
  5. Calories burned from exercise: 1500
  6. Eating window: 10 hours
  7. Activity: 35.6 Km Road ride in the river valley
  8. Mood: Great, productive, happy
  9. Stiffness and pain on waking: 3

Diary

So in less than a week I’ve lost 4.5lbs.  Down to 210 which is actually not a bad fighting weight for me.  The next 15lbs is relatively untrod territory.

Is it really as simple as keeping your goal in mind and subjugating your cravings to a higher order want?  The “why” here is to go lean, cut out bad food and employ intermittent fasting to burn off unwanted fat.  Let’s be clear…I am going to have to find some motivation to stay hungry for the next 7 weeks.   Any recommendations are welcome.

Day 4 Weight Loss Blog


Day 4 of 62, Saturday May 4

  1. Morning weight and body fat: 210.5 lbs – 26%
    1. Weight loss to date: -4 lbs
    2. Measured with a TANITA scale
  2. Ketone level: Small
  3. Days in Ketosis: 3
  4. Calories from food: 2118
  5. Calories burned from exercise: 671
  6. Eating window: 10 hours
  7. Activity: Everyday active 14,118 steps. Coco at the off-leash dog park for an hour
  8. Mood: Great, productive, happy
  9. Stiffness and pain on waking: 3

Diary

Struggled all day wondering whether today would be a “cheat day”.  Big test for my resolve against following old habits of 2 steps forward 1 step back.  Saturday night and I’ve lost 4 pounds in less than a week.  Feeling good.

Day 3 Weight Loss Blog – On Track


Day 3 of 62, May 3

  1. Morning weight and body fat: 211 lbs – 26%
    1. Weight loss to date: -4 lbs
    2. Measured with a TANITA scale
  2. Ketone level: Small
  3. Days in Ketosis: 2
  4. Calories from food: 2007
  5. Calories burned from exercise: 105
  6. Eating window: 11 hours
  7. Activity: Everyday active
  8. Mood: Great, productive, happy
  9. Stiffness and pain on waking: 2

Diary

Joined Myrna at a Ukrainian society banquet and had the presence of mind to have salad for lunch.  Luckily no perogy’s so my ketosis was never in jeopardy.

Day 1 Weight Loss Blog


So here we are…my 13th year riding and fundraising for cancer research.  I’m now 12 years removed from diagnosis, surgery, chemotherapy and being cured of Stage 4 Testicular Cancer (October 11, 2005 to March, 2007).  13 years of life that I would not have had if it were not for cancer research and the good people of the BC cancer community.

I started this blog back in July, 2008 to chronicle a celebratory trip to follow the Tour De France (CSC and Carlos Sastre’s year) and then to track my training toward the first Ride to Conquer Cancer in 2009.  Across that time I’ve raised just over $94,000 personally and the teams I’ve captained have raised over $560,000.  After taking a year off from captaining I’ve now thrown my helmet back into the ring to co-captain Team CCI.

My goals for 2019 are:

  1. Raise $5,000 for the Alberta Cancer Foundation
  2. Co-Captain Team CCI and complete the 2019 Enbridge Ride to Conquer Cancer
  3. Finally lose the 20lbs I committed to in 2008 (Target 195lbs)
  4. Chronicle training and weight loss up until the Ride in a daily blog

Day 1 of the commitment was yesterday so I’ll catch us up:

Day 1, April 30

  1. Morning weight and body fat: 214.5/26
    1. Measured with a TANITA scale
  2. Ketone level: none
  3. Dietary Calories: 1757
  4. Calories burned from exercise: 471
  5. Activity: 1 hr weight circuit
    1. Put together a great full body circuit that I am sure to repeat.
  6. Mood: Great, productive, happy
  7. Stiffness and pain on waking: 2

Diary

A friend of mine and I have been in an accountability pair for the past few years…regularly sending each other our weights as we work toward keeping fit as we get older.

Having this as a practice has shown me the ups and downs.

To demonstrate this, here’s what my report was this morning. Exactly 973 days after having started at a weight of 215, I’ve lost exactly 1/2lb net:

Day 973: 214.5 (-.5lbs) 100 day wt 208.5. 200 day wt (the low) 201.5. 300 day wt 208. 400 day wt 211.5. 500 day wt 217. 600 day wt 212.5. 700 day wt 215 (back to the beginning). 800 day wt 209. 900 day wt 211. 1000 day goal 205.  Aug 17 (Ride to Conquer Cancer) goal 195. May Week 1 goal  212. Wk 2 Goal 210. Wk 3 Goal 207. Wk 4 goal 205. Wk 5 goal 203.

My hope is that this blog will be an extra impetus to stay with the program.