Cheat Day…Screw Keto!


Day 6 of 62, Sunday May 6
  1. Morning weight and body fat: 210.5 lbs – 26%
    1. Weight loss to date: -4 lbs
  2. Ketone level: Trace
  3. Days in Ketosis: 5
  4. Calories from food: Cheat Day
    1. Tracked using MyFitnessPal app
  5. Calories burned from exercise: 448
    1. Strava, FitBit and MyFitnessPal
  6. Eating window: 14.5
  7. Activity: Everyday active…walking 11,137 Steps
  8. Mood: Great, productive, happy
  9. Stiffness and pain on waking: 3

Diary

I was grumpy and ravenous today, likely because of the calorie restriction and lack of carbs, and blew through my daily set carbohydrate cap of  50 grams.  Everything was relatively on track until the evening when I devoured a full package of rice crackers with cream cheese.

All it took was a little devil on my shoulder saying “…didn’t Tim Ferris say it is important to have a cheat day to fool your body?”  Well, important or not, I cheated.

I’m switching gears to drop the ketogenesis and instead focus on a healthy, diverse diet high in fibre and plant foods.  While I did use Keto successfully for weightloss (10lbs in 10 days) earlier this year I have heard too many informed opinions that it just isn’t good for you in the long run.  This is about the long run.

The next 2 months will be dedicated to constructing the right diet and habits with an emphasis on longevity; energy; performance and happiness.  Our diet is actually very diverse and healthy already…just needs some dialing-in and tweaking and a great deal more discipline when it comes to crackers, cheese and NHL playoff hockey. 🙂

 

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 2 Weight Loss Blog


Day 2 of 62, May 2

  1. Morning weight and body fat: 212.5 lbs – 26%
    1. Weight loss to date: 2 lbs
    2. Measured with a TANITA scale
  2. Ketone level: Trace
  3. Days in Ketosis: 1
  4. Calories from food: 2,137
  5. Calories burned from exercise: 1,000
  6. Eating window: 10.5 hours
  7. Activity: 20km Ride, 47 minutes at average speed 25.7km/hr
  8. Mood: Great, productive, happy
  9. Stiffness and pain on waking: 2

Diary

Made some fantastic hot chicken wings and got a bit carried away. 🙂 On track from my week goal of 212lbs.

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.

Week 2 Training Blog


After an absolutely fantastic weekend last week, we’ve had a typical Vancouver week of rain.  Threw a wet blanket over outdoor activity.  Thankfully the sun returned today (Easter Monday) and Anita, Dean, Kathy and I jumped on our bikes for a most excellent 2 hour ride to Iona Beach and down by UBC.

Team Alberto is kicking into a higher gear with 2 months to go until the Ride to Conquer Cancer.   Lots of people putting renewed effort in, and Colleen just completed her goal of raising over $2,500. 

We’ve had a new joiner, Sid Segal, who completed a 500 mile ride in September where he and his daughter raised over $8,000.  They’ll fit right in.  I’ll be in Toronto next week and will be visiting Alberto Culver to thank the company for their sponsorship and do a presentation on the BC Cancer Foundation.  We’re going to totally blow away the goal of $50,000.

A week into my training blog and while I wasn’t able to shed any weight, I did lose 1% body fat.  Hoping that building muscle should pay dividends in the summer racing season. 

Was chatting on the bike with Dean about my goal of setting a personal best in both the Olympic Tri and the 10k this year.  I think the 10k goal is going to be the tougher of the 2, but am up for the challenge.

Monday: Walk to work; 45 minutes each way. 

Tuesday: Bike to work; 15 minutes each way. 

Wednesday: Off

Thursday: Hockey, 90 minutes. Scored a goal and we pulled out an 11-9 win in a pick up game

Friday: 3 hour walk around Vancouver, The Seawall to Chinatown and around. Doing the tour-guide thing with Myrna’s friend Pam.

Saturday: Cycling 60 Minutes on the trainer in-doors

Sunday: Church, and Easter Pot-Luck Dinner.

Monday: 49.20 km Ride,  Time 1:57:44, top speed 63km/hr, ave speed 25.1 km/hr

Beautiful day to ride. Out to Iona Beach and back along UBC.  With a bit of a tailwind we were able to hold 40km/hr on the flat. I was a little bit wiped out afterwards, but it was Easter Monday so a day of rest was in order.