Posts Tagged Metabolic Diet
Lifehack Monday, August 31, 2009
Well, another week has passed, and I’ve lost another pound. Whoopee! I thought that I’d do better. It must have been that Sam Adams Light that I drank in celebration of another Yankee victory.
Exercise Highlights
I decided to mix up my exercise routine this week, and I only worked out on Monday and Friday. This was due to the fact that I incorporated the Tabata protocol into my workout. Here’s the rundown:
- Do as many reps as you can for 20 seconds
- Take 10 seconds to rest
- Repeat step one seven times
This set takes only 4 minutes to complete, and I was ready to throw up after only one set. But I soldiered on, and actually completed one set each of front squats, military presses, and barbell rows. I also used even lighter amounts of weight than I had been using for my Super Slow sets. The exercises were so intense that I had to give myself 4 days between workouts. I could barely make it up the stairs at work. I’m hoping the intensity will lead to a bigger weight loss number for next Monday. I’m keeping my fingers crossed.
Diet Highlights
Besides the self-sabotage with the Sam Adams Light, I also got off track on Saturday, and had a slice of pizza. My weakness. I’ll try to be a good boy this week, I promise. I’m shooting for a full-bore adherence to the Metabolic Diet.
Check back next Monday to see if I’ve made any progress!
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Lifehack Monday, August 17, 2009
Having conquered my coffee addiction, I started my quest to clean up my diet last week, and hopefully drop a few pounds. Last Monday, I tipped the scales at 214 pounds. I had regained nine of the twenty pounds that I took off earlier in the year. My tight clothing should have been a dead giveaway. That, and the fact that I can’t see my feet. Here’s my Before picture:
Photo by girolame
Just kidding. I only feel that fat. But I digress; on to the numbers. I weighed in this morning at 212 pounds.
As you can see, I made some slight progress in my goal. I tend to be a slow starter on diets, and don’t make much progress for a couple of weeks. This time was no different. I followed a high-protein, low carbohydrate diet. I wasn’t ready to jump into the full-blown Metabolic Diet just yet. That’s a little too carb-restrictive for me at this point. I’ll have to work my way down to 30 net carbs. I ate fruit instead of cookies, and drank not one beer. Here’s a typical day’s menu from the past week:
Breakfast
- One scoop of Amplify protein powder (from GNC) (120 calories, 20 grams protein, 3 grams net carbs, 2 grams fat)
- 8 ounces of Hood Calorie Countdown chocolate milk - this is the best chocolate milk I’ve ever tasted! (90 calories, 8 grams protein, 4 grams net carbs, 5 grams fat)
Mid-morning Snack
- 1 ounce of walnuts (183 calories, 4 grams protein, 2 net carbs, 18 grams fat)
Lunch
- 4 ounces of Boar’s Head Cajun Turkey (120 calories, 26 grams protein, 2 grams net carbs, 1 grams fat)
- 1/4 of a Damascus Roll Ups Flax wrap (28 calories, 3 grams protein, 2 grams net carbs, 1 gram fat)
- 1 teaspoon Boar’s Head Savory Remoulade mayonnaise (90 calories, 0 gram protein, 2 grams net carbs, 9 grams fat)
Afternoon Snack
- 1 ounce dry roasted peanuts (166 calories, 5 grams protein, 4 grams net carbs, 14 grams fat)
Dinner
- One scoop of Amplify protein powder (120 calories, 20 grams protein, 3 grams net carbs, 2 grams fat)
- 8 ounces of Hood Calorie Countdown chocolate milk (90 calories, 8 grams protein, 4 grams net carbs, 5 grams fat)
After-Dinner Snack #1
- 1 cup arugula (4 calories, 0 grams protein, 1 gram net carbs, o grams fat)
- 2 tablespoons olive oil (238 calories, 0 grams protein, 0 grams net carbs, 14 grams fat)
- 2 tablespoons red wine vinegar (6 calories, 0 grams protein, 1 gram net carbs, 0 grams fat)
- 1 tablespoon grated romano cheese (20 calories, 1 gram protein, 0 grams net carbs, 2 grams fat)
After-Dinner Snack #2
- 1 ounce of pepperoni (138 calories, 6 grams protein, 0 grams net carbs, 12 grams fat)
- 1 ounce of Swiss cheese (106 calories, 8 grams protein, 2 grams net carbs, 8 grams fat)
After-Dinner Snack #3
- 1 pear (86 calories, 1 gram protein, 18 grams net carbs, 0 grams fat)
Totals for a Typical Day
- Calories: 1,605
- Protein: 110 grams
- Net Carbs: 48 grams
- Fat: 93 grams
Note: To figure out net carbs, subtract the amount of dietary fiber from the total carbohydrates.
As you can see, this isn’t a strict adherence to the Metabolic Diet, as I’m over the 30 grams of net carbs per day threshold. After dinner continues to be my Achilles heel. I’m thankful it’s baseball season, as the Yankees keep my mind occupied. My downfall was a barbecue with the family last night. I’ll have to start eating my cheeseburgers without the bun.
Tune in next Monday, where I’ll share my exercise routine with you.
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Your Weight is Costing You Money
U.S. News & World Report shows us that our bodies are costing us more than ever. This equates to a “Unhealthiness Tax”, based on our poor eating and exercise habits. I know taxes have increased on my Rocky Patels, and organic food isn’t exactly cheap. It’s enough to make me reach for another donut. ;-) But I came up with some cheaper alternatives. Here are the areas of concern, followed by my two cents:
That gym habit could cost you thousands - gym memberships and personal training sessions are pricey.
Solution: Work out at home. It costs nothing to go for a walk, provided you have sneakers. Pick up some used weights at a yard sale. Used weights still weigh the same as new weights, maybe a little more when you consider the accumulated dust. If you don’t think that you can lift heavy weights, and think you have the patience, try the SuperSlow method.
Diet advice is a regular drain on your wallet - fitness magazines, diet books, and infomercials cost money, as does Weight Watchers and Jenny Craig.
Solution: The internet is full of free websites that offer diet and fitness tips, aimed at novices on one end of the spectrum, to more hardcore sites like Testosterone Nation on the other end. Rather than paying a diet counselor, do your own research for free. It’s how I found out about the Metabolic Diet.
Health insurance isn’t a cure-all - co-payments for medical care, deductibles, and premiums are the additional costs of insurance.
Solution: Staying in shape and watching your diet should do wonders for your health, and help avoid diseases and conditions associated with obesity. Don’t overlook the benefits of vitamins to strengthen the immune system.
Some airlines charge weightier passengers more - some airlines, such as United and Southwest, require that you pay for two seats if you can’t fit into one.
Solution: This should be a wake up call that you need to improve your fitness and diet. Follow my solutions in the first two items.
Vices are another way you’ll pay - taxes on cigarettes and cigars and alcoholic beverages have increased. This is a ripe target for governments looking for extra revenue.
Solution: Quit smoking, or if you’re not addicted, reduce the number of cigars that you smoke. I’m down to one cigar per weekend. The sacrifices I make…
The good news is that companies have figured out that preventing disease is cheaper than treating disease. Incentives are being offered to get healthier, from cash payments to lower health insurance premiums. I know that my company has a fitness center on premises that you can join for a small amount each week.
Me, I work out in my basement. No health club dues, no waiting for a machine or treadmill, and all I have to do is walk downstairs. My weights are an eclectic mix of concrete-filled plastic weights from my youth, newly-purchased steel plates, and some used weights picked up at Play it Again Sports. I did invest in a good bench about 15 years ago, and it’s served me well.
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Lifehack Monday, August 31, 2009 Well, another week has passed, and I've lost another pound. Whoopee! I thought that I'd do better. It must have been that Sam Adams Light that I drank in celebration of another Yankee victory. Exercise Highlights I decided to mix up my exercise routine this week, and I only...... -
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SuperSlow Weight Lifting
Sitting at a computer for most of the day, I’m constantly fighting to keep my weight at a reasonable level. At the beginning of February, I started my yearly ritual of shedding the holiday pounds. I threw myself into the Metabolic Diet, and started lifting weights in the morning. I was making a dent in my weight loss, dropping 20 pounds in two months. I also increased my bench press and deadlift by 25 pounds, and I felt like I had made real progress.
Then, disaster struck: I hurt my wrist at the end of March. I tried resting it, which showed no improvement. So, I cranked it up, and started lifting again. Another mistake. I laid off the weights for a couple more weeks, but stuck to my diet. Then, I reached back for something from my past: the SuperSlow Method.
Originally developed as a rehabilitation protocol, the SuperSlow principle seeks to take velocity out of the exercise. Weights are lifted for a count of ten seconds, and lowered at the same count. The goal is to keep the muscle under tension for 100 seconds. This is accomplished in five repetitions, or reps. The weight used is one half of your one rep maximum.
For example, if my one rep max for the bench press is 250 pounds, I’d load only 125 pounds onto the bar. I’d unrack the barbell, and lower the weight for 10 seconds. Once I’d reach the bottom of the lift, at the count of ten, I would push the bar up for another count of ten. I’d repeat the sequence four more times, counting to 100 in the process. The slow speed gives you excellent control over your form, and minimizes any potential for injury.
I can happily report that I’m back to lifting weights again. Even though I’m using only half of the amount that I’d normally lift, I can tell that I’m making progress, all without taxing my wrist too much. It still hurts occasionally, but not to the degree that I can’t lift weights. I’d recommend trying SuperSlow, if not for rehab, then for a change of pace to your exercise regimen.
If you’re interested, check out these links:
SuperSlow website: SuperSlow Zone
Metabolic Diet website: MD+
Follow me on Twitter: CorpBarbarian
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- Lifehack Monday, August 31, 2009 Well, another week has passed, and I've lost another pound. Whoopee! I thought that I'd do better. It must have been that Sam Adams Light that I drank in celebration of another Yankee victory. Exercise Highlights I decided to mix up my exercise routine this week, and I only......
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Posted by enrique s in Book & Product Reviews on March 26th, 2009
In Outliers: The Story of Success, Malcolm Gladwell talks about “genius”, and what it takes to become an expert in any field. Gladwell’s argument is that it takes 10,000 hours to achieve perfection. Given a 40 hour workweek, at 52 weeks a year, we’re looking at almost 5 years of full-time application to achieve genius status, given that’s the only thing you’re working on. Becoming a genius in a hobby, for instance, would be extremely difficult. I would imagine that any hobby would require many years to achieve genius status, especially if you work full-time, and can only devote a few hours each week to perfecting your skills.
Faced with these daunting odds, I’m still determined to put Gladwell’s theory to the test and become an expert in some area. I could stick with what I know, which is Excel. I’m learning new things all the time. But maybe I’ll stretch myself a bit. I could become an expert on the Metabolic Diet, which has helped me lose 20 pounds in the last month and a half. Or, I could learn a new language, like Spanish or Italian. Or maybe even Russian!
Part of the reason to take on this challenge is this: I get bored easily. It’s not that I have a short attention span; it’s the fact that I like to stand things on their head, to push the envelope, to smash old paradigms to bits. This 10,000 requirement might be just the thing to fire me up. I’ll keep you posted.
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