Mister Weight Loss: June 2020

Saturday, June 27, 2020

Day 16 Workout Log: July 27, 2020

I spent 45 minutes on the treadmill at a slow pace (3.1 to 3.4 mph, a brisk walking speed.) My heart rate went as high as 136 which is why I did not go faster.

Some muscle soreness from weight lifting yesterday. Soreness is about a 2 out of 10.

Day 15 Workout Log; June 26, 2020

In earlier years I would have printed my workout routine in detail. I am still disheartened that I have lost about 80% of my strength fro eleven years ago. Bad health, aging and inactivity have taken a toll. How much strength can I reclaim? Quite a bit, I believe.

The workout consisted of weight machines followed by some time on the treadmill.

The long road back.

Day 16 Food Log (Saturday)

I drank some cream in my coffee because my wife left almost a full cup of coffee with cream behind. So I drank it.

Black coffee and seltzer water throughout the day.

4:17 PM: 6 tablespoons of proprietary arginine mix. 4 pretzels (8 grams of carbohydrate estimate)

Around 7:30 PM: Estimated 6 oz. of roasted chicken. Two wings and loose meat separated from skins. (Wife made chicken pies.| 1.7 oz. lamb sausage, 7 oz. skinless beef franks, 3 oz. pork rinds. Approximately 3 tablespoons creamy horseradish ( 3 grams carbohydrate estimate.)

The cream in the coffee may or may not violate the intermittent fasting/OMAD protocol. Judgment call and I am the judge. I deliberate at this writing.

Day 16 Weight Log

Day 0....June 11, 2020...224 lb.
Day 1...J.une 12, 2020...224 lb. Ketosis - @ 1 PM.
Day 2....June 13, 2020...221 lb...
Note Severe upper GI problems late June 12 until about 1 AM June 13. Vomiting. Roast beef did not agree with me. Symptoms quelled by house brand antacid.
Ketosis - @ 11 AM.
Ketosis + @ 8:25 PM
Day 3....June 14, 2020...222 lb. Ketosis + @ 9:30 AM.
Day 4....June 15, 2020...219 lb. Ketosis + @ 7:30 AM.
Day 5....June 16, 2020...218 lb. Ketosis + @ 10:45 AM
Day 6....June 17, 2020...218 lb. Ketosis + @ 9:15 AM. Ketosis + @ 11:45 PM
Day 7....June 18, 2020...219 lb. Ketosis + @ 8:45 AM

Day 8....June 19, 2020...219 lb. Ketosis + @ 12:30 PM
Day 9....June 20, 2020...219 lb. Ketosis + @ 9:30 AM
Day 10..June 21, 2020...216 lb. Ketosis + @ 9:00 AM
Day 11...June 22, 2020...218 lb. Ketosis + @ 8:30 AM
Day 12...June 23, 2020...219 lb. Ketosis + @ 8:30 AM
Day 13...June 24, 2020...219 lb. Ketosis + @ 8:45 AM
Day 14...June 25, 2020...216 lb. Ketosis + @ 9:18 AM

Day 15...June 26, 2020...215.5 lb. Ketosis + @ 11 AM. Clearly in ketosis but not as much as the past two weeks ( the ketone strip markers are color-coded, not numerical, so I can't be all that precise. The small amount of rice last night might have thrown me off slightly, but not enough to take me out of ketosis.)
Day 16...June 27, 2020...218 lb.

Friday, June 26, 2020

Day 15 Food Log

Black coffee and seltzer throughout the day.

Around 8 PM: 4 tablespoons of proprietary arginine mix.

Around 10:30 PM: Approximately 6.8 oz. lamb sausage, 7 oz. skinless beef franks, roughly three oz. pork rinds. 2 oz. gin with a splash of lemon juice.

Day 15 Weight Log

Day 0....June 11, 2020...224 lb.
Day 1...J.une 12, 2020...224 lb. Ketosis - @ 1 PM.
Day 2....June 13, 2020...221 lb...
Note Severe upper GI problems late June 12 until about 1 AM June 13. Vomiting. Roast beef did not agree with me. Symptoms quelled by house brand antacid.
Ketosis - @ 11 AM.
Ketosis + @ 8:25 PM
Day 3....June 14, 2020...222 lb. Ketosis + @ 9:30 AM.
Day 4....June 15, 2020...219 lb. Ketosis + @ 7:30 AM.
Day 5....June 16, 2020...218 lb. Ketosis + @ 10:45 AM
Day 6....June 17, 2020...218 lb. Ketosis + @ 9:15 AM. Ketosis + @ 11:45 PM
Day 7....June 18, 2020...219 lb. Ketosis + @ 8:45 AM
Day 8....June 19, 2020...219 lb. Ketosis + @ 12:30 PM
Day 9....June 20, 2020...219 lb. Ketosis + @ 9:30 AM
Day 10..June 21, 2020...216 lb. Ketosis + @ 9:00 AM
Day 11...June 22, 2020...218 lb. Ketosis + @ 8:30 AM
Day 12...June 23, 2020...219 lb. Ketosis + @ 8:30 AM
Day 13...June 24, 2020...219 lb. Ketosis + @ 8:45 AM
Day 14...June 25, 2020...216 lb. Ketosis + @ 9:18 AM
Day 15...June 26, 2020...215.5 lb. Ketosis + @ 11 AM. Clearly in ketosis but not as much as the past two weeks ( the ketone strip markers are color-coded, not numerical, so I can't be all that precise. The small amount of rice last night might have thrown me off slightly, but not enough to take me out of ketosis.)

Two Week Summary

8 pounds in two weeks. Not bad.

Diets are usually front-loaded and an immediate loss is not unusual. 5 pounds in 4 days, then 3 pounds in 10 days. Those immediate milestones result mostly from water and waste, as opposed to the shedding of fat. Once the initial shedding occurs, decreases are not so dramatic.

5 in 4 followed by 3 in 10. The latter is closer to what can be expected in the next few weeks. .33 lb/day. I would prefer .4/day or even .5/day but I am satisfied with my progress.

OMAD compliance: 13/14.

Keto compliance: 14/14.

I hit ketosis early on. Day 1 on first reading.

I have gotten past the headaches and stomach problems that sometimes accompany the first few days of a keto diet.

Day 0....June 11, 2020...224 lb.
Day 1...J.une 12, 2020...224 lb. Ketosis - @ 1 PM.
Day 2....June 13, 2020...221 lb...
Note Severe upper GI problems late June 12 until about 1 AM June 13. Vomiting. Roast beef did not agree with me. Symptoms quelled by house brand antacid.
Ketosis - @ 11 AM.
Ketosis + @ 8:25 PM
Day 3....June 14, 2020...222 lb. Ketosis + @ 9:30 AM.
Day 4....June 15, 2020...219 lb. Ketosis + @ 7:30 AM.
Day 5....June 16, 2020...218 lb. Ketosis + @ 10:45 AM
Day 6....June 17, 2020...218 lb. Ketosis + @ 9:15 AM. Ketosis + @ 11:45 PM
Day 7....June 18, 2020...219 lb. Ketosis + @ 8:45 AM
Day 8....June 19, 2020...219 lb. Ketosis + @ 12:30 PM
Day 9....June 20, 2020...219 lb. Ketosis + @ 9:30 AM
Day 10..June 21, 2020...216 lb. Ketosis + @ 9:00 AM
Day 11...June 22, 2020...218 lb. Ketosis + @ 8:30 AM
Day 12...June 23, 2020...219 lb. Ketosis + @ 8:30 AM
Day 13...June 24, 2020...219 lb. Ketosis + @ 8:45 AM
Day 14...June 25, 2020...216 lb. Ketosis + @ 9:18 AM

Thursday, June 25, 2020

Day 14 Food Log

7 PM: 6 teaspoonfuls of proprietary arginine mix.

10 PM: 8 oz. roasted pork in pesto, a taste of rice curry, 3 oz. of rice curry.

I hope this does not throw me out of ketosis. My wife was eating the curry and I had to taste it.

Note; Ketosis + @ 11:30 PM.The ketone stick is not quite as dark as it has been for the past two weeks but I am still in ketosis.

Day 13 Food Log

7 PM: 6 teaspoons proprietary arginine mix.

Around 10 PM: Three large bowls of lettuce salad with celery, walnuts, Monterey Jack cheese, olives, hard-boiled eggs, olive oil, and vinegar. A roasted chicken leg (thigh and drumstick.)

Day 14 Weight Log

Day 0....June 11, 2020...224 lb.
Day 1...J.une 12, 2020...224 lb. Ketosis - @ 1 PM.
Day 2....June 13, 2020...221 lb...
Note Severe upper GI problems late June 12 until about 1 AM June 13. Vomiting. Roast beef did not agree with me. Symptoms quelled by house brand antacid.
Ketosis - @ 11 AM.
Ketosis + @ 8:25 PM
Day 3....June 14, 2020...222 lb. Ketosis + @ 9:30 AM.
Day 4....June 15, 2020...219 lb. Ketosis + @ 7:30 AM.
Day 5....June 16, 2020...218 lb. Ketosis + @ 10:45 AM
Day 6....June 17, 2020...218 lb. Ketosis + @ 9:15 AM. Ketosis + @ 11:45 PM
Day 7....June 18, 2020...219 lb. Ketosis + @ 8:45 AM
Day 8....June 19, 2020...219 lb. Ketosis + @ 12:30 PM
Day 9....June 20, 2020...219 lb. Ketosis + @ 9:30 AM
Day 10..June 21, 2020...216 lb. Ketosis + @ 9:00 AM
Day 11...June 22, 2020...218 lb. Ketosis + @ 8:30 AM
Day 12...June 23, 2020...219 lb. Ketosis + @ 8:30 AM
Day 13...June 24, 2020...219 lb. Ketosis + @ 8:45 AM
Day 14...June 25, 2020...216 lb. Ketosis + @ 9:18 AM

Day 13 Weight Log

Tuesday, June 23, 2020

Day 12 Food Log

Black coffee and seltzer water throughout the day.

6:30 PM: 6 teaspoons proprietary arginine mix.

10 PM: Large salad consisting of spring mix, hard boiled egg, walnuts, olives, pepperoni, Montery Jack cheese, olive oil and vinegar. 10 oz. smoked pork smothered in ranch dressing.

Day 12 Weight Log

Monday, June 22, 2020

Day 11 Food Log

Black coffee and seltzer water throughout the day.

6:30 PM: 6 teaspoonfuls proprietary arginine mix.

10:15 PM: A bowl of salad consisting of spring mix, pea sprouts, olives, Monterey Jack cheese, vinegar and olive oil. Approximately 10 oz. smoked chicken (once more I forgot to weigh it.) 4 teaspoons of shredded, unsweetened coconut for dessert.

Day 11 Weight Log

Sunday, June 21, 2020

Day 10 Food Log

Black coffee and seltzer water throughout the day.

8:30 PM: 8 oz. smoked pork all dipped in ranch dressing (2-3 oz. ranch dressing estimate.)

12:30 AM (Actually 6/22/2020) I was going to see if I could go without eating for the rest of the evening as I ate the pork with ranch dressing around 8:30. I did not get home until 11:30 and then I joined my wife who was watching a Sammy Davis, Jr., biography of PBS. PBS is good when they are not grinding a political ax, which is to say, most of the time.

I cannot just come home and jump in bed. I need to decompress. Anyway, I microwaved about 12 oz. of smoked chicken (I forgot to weigh it but I am pretty good at guessing the weight by sight.) It was delicious.

I also had approximately 1.5 oz. barbecue pork rinds. Big smile.

By the way, I knew Sammy Davis on the downside of his career and I never understood why he was so popular. He was an amazing dancer and did excellent impersonations, sang effortlessly. I am glad to know his life story.

I altered my bedtime regimen slightly. Melatonin, nutmeg, tryptophan. Tonight (technically early AM) I substituted 50 diphenhydramine gel caps for tryptophan. I also did this last night (June 20-21) with good results.

Day 10 Weight Log

Saturday, June 20, 2020

Day 9 Food Log

Got thrown off by misadventures in meat smoking (more to follow) and some tachycardia. Heat might have also contributed to my loss of appetite. High of 91 and I was outside all day smoking meat.

Black coffee and seltzer throughout the day.

6:30 PM: 5 oz pork roast, estimated 3 oz. roasted chicken, one bowl of salad featuring spring mix, pea sprouts, olives, avocado, Monterey Jack cheese served with oil and vinegar.

Please note that I skipped on the proprietary arginine mix. I wanted to does up around 10:30 PM but I also wanted to see if I could sleep having concluded my last food or food substitute (Arginine is many things, including a food) four or five hours before bedtime. It worked.

I was craving my arginine most of the evening. I drank a lot of water to subdue stomach hunger warnings, fell asleep quickly, and slept through the night. Given the quality of sleep, I have to reevaluate the merits of fasting at least four hours before bedtime.

Day 9 Weight Log

Day 0...June 11, 2020...224 lb.
Day 1...June 12, 2020...224 lb. Ketosis - @ 1 PM.
Day 2...June 13, 2020...221 lb...
Note Severe upper GI problems late June 12 until about 1 AM June 13. Vomiting. Roast beef did not agree with me. Symptoms quelled by house brand antacid.
Ketosis - @ 11 AM.
Ketosis + @ 8:25 PM
Day 3...June 14, 2020...222 lb. Ketosis + @ 9:30 AM.
Day 4...June 15, 2020...219 lb. Ketosis + @ 7:30 AM.
Day 5...June 16, 2020...218 lb. Ketosis + @ 10:45 AM
Day 6...June 17, 2020...218 lb. Ketosis + @ 9:15 AM. Ketosis + @ 11:45 PM
Day 7...June 18, 2020...219 lb. Ketosis + @ 8:45 AM
Day 8...June 19, 2020...219 lb. Ketosis + @ 12:30 PM
Day 9...June 20, 2020...219 lb. Ketosis + @ 9:30 AM

Friday, June 19, 2020

Week 1 Summary

Start: 224 lb.
End: 219 lb.

To review, I am utilizing a high protein diet that incorporates intermittent fasting and one meal a day (OMAD.)

My weight dropped to 218 and rebounded to 219. That sort of fluctuation does not concern me just yet.

Other issues. Some low-level tachycardia and some insomnia. I will go into more detail later.

For later discussion.

1. Objective and subjective benefits of OMAD.
2. Tachycardia (along with My A-fib Story)
3. Insomnia
4. Eating and time of day. I can only do OMAD if I eat late in the day. There are pitfalls to eating late in the day. Cost/benefit analysis.

Day 8 Food Log

Black coffee and seltzer water throughout the day.

Around 8 PM: Tried a cup o9f coffee with a small amount of gourmet butter: It tasted no different from regular old run of the mill butter coffee.

9:18 PM: 6 teaspoons proprietary arginine mix.

10:00 PM: 6 oz. shredded pork, a slice of Land-O-Lakes cheese, 1/2 Cornish hen, one avocado.

12:55 AM (Actually 6/20/20) teaspoon of cinnamon, teaspoon cocoa, two teaspoons shredded, unsweetened coconut.

Day 8 Weight Log

Thursday, June 18, 2020

Day 7 Food Log

Black coffee and seltzer water throughout the day.

6:30 PM: 6 teaspoons of proprietary arginine mix.

10:00 PM: Cornish hen, approximately 4 oz. cauliflower, 1 teaspoon unsweetened, shredded coconut.

Day 7 Weight Log

Wednesday, June 17, 2020

Day 6 Food Log

Black coffee, seltzer throughout the day.

6:30 PM: 6 teaspoons proprietary arginine mix.

10 PM : 3 oz. roast beef with ranch dressing, 1 chicken drumstick with teriyaki, 9 oz. ground pork and eggs, three large bowls of salad mad of spring mix, kale, olives, shredded Monterey Jack cheese, pepperoni.

11:30 PM: 1 teaspoon of cocoa, 1 teaspoon cinnamon, 2 teaspoons of unsweetened, shredded coconut

I tested my ketosis at 11:45 PM because I was afraid the large amount of lettuce and kale, as well as the cocoa, cinnamon and coconut might elevate my blood sugar. Ketosis + @ 11:45 PM.

Day 6 Weight Log

Tuesday, June 16, 2020

Day 5 Food log

Black coffee and seltzer water throughout the day.

7:15 PM: 4 tablespoons of proprietary arginine mix.

9:30 PM: Approximately 8 oz. ground pork fried in coconut oil, two eggs.

Day 5 Weight Log

Day 4 Food Food Log

Black coffee, seltzer water throughout the day.

9:30 PM: Lettuce salad with olives, cheese, pepperoni. 1.01 lb. baked cod.

Around midnight: 1 teaspoon cinnamon, 1 teaspoon cocoa, 1 tablespoon shredded, unsweetened, shredded coconut. 1 pretzel. 1 piece of popcorn.

Monday, June 15, 2020

Day 4 Weight Log

Sunday, June 14, 2020

Day Three Food Log

Black coffee and seltzer water throughout the day.

7:50 PM 2 teaspoons proprietary arginine mix.
8:20 PM 6 oz. summer sausage,2.5 oz. Provolone cheese.
Around midnight: 1 teaspoon cocoa, 1 teaspoon cinnamon, 3 tablespoons shredded, unsweetened coconut.

Day Three Weight Log

Saturday, June 13, 2020

Day Two Food Log

Black coffee and seltzer throughout the day.

8:30 PM 4 tablespoons proprietary arginine mix.

9:00 PM A large salad mix Spring Mix, arugula olives, bacon, pepperoni, provolone cheese, and a small amount of walnuts. Topped with olive oil and vinegar. 10 oz. canned chicken with Vidalia onion, curry and mayonnaise. Approximately 4 oz. of roast beef. 1 tablespoon of shredded, unsweetened coconut.

Day Two Weight Log

Friday, June 12, 2020

Day One Food Log

Black coffee with seltzer water throughout the day.

7:40 PM 6 teaspoons proprietary arginine mix.

9:00 PM 15 oz. roast beef, three hardboiled eggs, a small serving of arugula with ranch dressing.

Note: Headache at about 9 PM. This is not unusual for early part of high protein diet (Hiprodi.)

Day One Weight Log

Day 0...June 11, 2020...224 lb.
Day 1...June 12, 2020...224 lb. Ketosis - @ 1 PM.

Thursday, June 11, 2020

Day Zero Weight Log

Tomorrow I start a long-overdue diet.

Wish me well.

Day 0...June 11, 2020...224 lb.