emt4jesus

Send Message

Block

Add Friend

Well, since my doctor's appointment last Thursday, I've dropped 7 pounds and now weigh less than I did my senior year in high school.  I just wish I was as toned now as I was then!!  I've been sticking to a a very low carb diet these past few days and I hit the gym on Saturday and Sunday.  The doc said he wanted me in ketosis but all I've been able to obtain is a trace level using ketostix to do the measurement.  I've gone three days without bread or potato. 

The knee is holding up under the resumed workout routine.  Saturday I did 30 minutes on the elliptical and 30 minutes on the treadmill.  Sunday I did 15 minutes on the elliptical and 45 minute of circuit weight training.  My hamstrings are screaming but otherwise, it feels good to get back at pushing the weights around.

I'm really enjoying the sauna after the workouts.  I do my stretching in the sauna which seems to help.

I'm starting a new quiet time book called the Quiet Time Companion.  It starts out as a study of Solomon.

This has not been a good week.  I am definitely in a valley emotionally, physically, and spiritually.

I lost a dear and loved friend this week.  Pastor E. Rodney Bowling passed on from this world into the loving arms of Jesus Christ sometime early Tuesday morning.  I owe my salvation to the preaching of Brother Rodney.  Brother Rodney is the reason I am in children's ministry.  Brother Rodney was my encourager, my comforter, and my counselor.  For all his faults, he always had a love for the lost and always had a word of inspiration for all.  He was only with us 46 short years.  He leaves behind a wife, two sons, and a daughter.  My heart aches for him and his family.  My only comfort is that he resides in heaven, no longer in pain and free of the worries of this world.  He once said that you may never hear him sing here on earth, but he would be the loudest voice in Heaven. 

The same day that Rodney died, I felt as though some one had kicked me in my gut.  As it turned out, my discomfort turned into real pain and my wife rushed me to the ER.  I was diagnosed with my second kidney stone since the surgery.  I passed the stone two days later.  I'll never understand how something so small (5mm) can hurt so much.

I had my two year check-up with Dr. Facundas yesterday and as expected he was very disappointed.  When I started to tell him of the problem of not exercising, he interrupted me and said that was not the problem.  He chastised me on my carbohydrate input and told me until I cut out carbs, I would not loose any more weight.  He wants me in ketosis and to do this he has told me to cut out all carbs with a glycemic index of more than 40.  So, I've bought a book and have surfed the net for all food with an index of 40 or less.  I guess I'm in for another change in lifestyle as there is very little food that has a GL index of less than 40.  At least not that has any taste.  This is going to be interesting.

On a good note, my ortho doctor released me from all restrictions although he warned me to take it slow. 

I had my monthly dietitian appointment today and I was very disappointed.  First, I weighed in at 287 pounds.  That's a five pound increase in just two days.  I know I ate some carbs that I shouldn't have had but not five pounds worth.  Hunter was very positive about the whole situation but a weight loss of five pounds in six months is pitiful.  Not only did the weight loss not happen but my In-Body test results went the wrong way.  My lean body mass dropped from 182.8 to 175.8 and my Body Mass Fat went from 110.9 to 112.1  All the lean body mass measurements for my arms, trunk, and legs went down.  Hunter believes this is a product of the automobile accident which has kept me out of the gym for three months.

Along with all of this, I had a major set back with my knee this past weekend.  I took my Awana boys out behind the church for a campout.  I did a lot of walking on uneven ground and by the first evening, my knee was hurting me so much, I had to take pain medication.  When I got home the next day, the knee was noticeably swollen.  I'm still sore today but nothing like the pain Friday night and Saturday.  I go back to the doctor on Thursday and hopefully, we can figure out what the problem is.

I meet with Dr. Facundas on Thursday for my two year check up.  I know he will not be happy but all I can do is resolve to do better.  I am going to be more focused on planning out my meals and not snacking.  I am going to write everything into the food journal.  I'm looking into journaling not only calorie intake but calories burned.  I have no idea what I can do to increase my cardio workouts.  I'm tempted to "play through the pain" and take the approach that it's already broken so I can't do too much more harm.

This is so frustrating.  I am beginning to feel like I've failed EVEN THOUGH I'VE LOST A TOTAL OF 193 POUNDS!  For the first time, I've gone backwards and I am not happy.  I should be excited and happy with what I've achieved so far but it's not enough.  I didn't go into major debt and give up so much not to meet my goals.  I am healthier and I am more active but I want the kind of success that I see and read about on this site.  I've done the "Five Day Pouch Test", which seemed to help.  It now may be time to do a spiritual fast and seek spiritual guidance.  I may be trying to do too much on my own and not allowing God to work all this out for me.

Sometimes you have to look at more than just weight loss to see if you are going in the right direction.  I finished the "5 Day Pouch Test" on 3/18/09 and had a good weight loss.  But since then, I have not lost a pound.  I started looking at my journals and can see I'm heading in the right direction and I am confident the weight will start coming off soon.

Since 3/18/09, this is what I've observed:

1.  I need to cut my calorie intake by about 200 calories.  I'm averaging 1757 calories a day.  My goal is 1500 a day.  37% of my calories are proteins, 34% are fats, and 29% are carbs.  My goal is to have 40% proteins, 30% carbs and fats.  The one good in all of this is that for the first time in a year, the proteins are always higher than the carbs and fats.

2.  I'm drinking at least one protein drink or shake a day.  I really enjoy the Jay Robb's Egg White Protein mix.  It mixes well and has a good taste.  I also scanned this and other sites for recipes and found that using different extracts and flavorings enhances the tastes of the shakes.  My favorite for now is Soy Milk, Chocolate Protein Mix, coffee, and vanilla extract.  Soy milk has also become a regular intake.  I make all my shakes with soy milk.  It's not something I enjoy straight but with the mixes, it pretty good.

3.  Exercise is still a problem.  I was released from physical therapy last Friday and I'm very happy with the results.  The knee is stronger and I am not in constant pain.  I still have a problem with pain when I pivot on the knee and the knee is sore the day after a workout.  I've built up to 30 minutes on the elliptical with 15 minutes on the cycle but it's no where near the hour of intervals on the elliptical that I am used to.  There is no pain during the workout, only after the workout.  I go back to the ortho on the 7Th for re-evaluation.  I start Friday back on my regular workout routine.  Fridays, Sundays & Tuesdays - weight training with 1/2 hour of cardio.  Saturdays and Mondays - 1 hour of cardio.  Weight training is still minus squats and calf raises and the cardio is without any surface walking or intervals.

4.  My vitamin routine is back where it should be.  A multi-vitamin twice a day, an iron chewable twice a day, a calcium twice a day and a B-12 once a day.  I am struggling with my sugar levels with numbers as low as 64 and as high as 300.  I'm averaging about 124 in the mornings and 175 in the evenings.  I see a new doctor on the 23rd for the  specific reason of controlling the diabetes.  I'm still confident that with the weight loss will come less dependence on the insulin.

5.   The one big over site that I have observed is my water intake.  I'm not getting the 64 ounce that I need each day.  I'm only getting 32 to 45 oz. if I don't count protein drinks and coffee.  I'm adding water to my food journal now to try and make it more visible.

6.  It's almost time to go back to the thrift store for more pants.  Every pair of trousers I own looks as though they were fitted as a clown costume.  I've always preferred loose fitting clothing but my wife and friends seem to think another person could wear my pants with me still in them!

I have nine days to meet my goal of loosing 10 pounds by my next doctors appointment.   By my scales, I'm there but I want to be sure.  I am looking to be below 280 when I weigh in next week.  That's three pounds in nine days.  If I am under 280 pounds, I've achieved some important milestones.

1.  I'll be under my wedding day weight.
2.  I'll be under my playing weight during my senior year of football.

To God by the glory and honor.  In His time not mine.

Well, it's day five since ending the 5 day pouch test and I have made the following observations:

1.  I can tell a big difference in how full I feel when I follow the rule of not drinking a half hour before and after meals.  I also stay satisfied as long as I eat on a regular schedule and do not skip any meals or snacks.

2.  Skipping meals and snacks increases the urge to eat, obviously.  It also brings the urge to eat things that I shouldn't eat. As long as I'm on a regular eating schedule, I don't crave the high carb foods that usually tempt me.

3.  I have found two new protein products that I like.  One is the Jay Robb Egg White Protein Powders and Cytosport Protein Drinks.  I also tried Soy Milk for the first time and it mixes well with the protein mixes.

4.  Since starting this over a week ago, I am having trouble with my sugar levels.  Three nights ago, I woke up in the middle of the night with the shakes and a nauseated feeling.  I checked my sugar and it was 64, lower than it has been in months.  I have had two more low sugar events since then.

5.  Since the initial weight loss of 10 pounds, I have not lost any weight but have gained three pounds.  Thats a net loss of 7 pounds.  A lot of it has to do with the limited cardio workouts I get due to rehabing the knee. 

Right now I'm just taking it one day at a time.  I'm trying to keep my daily calorie intake to 1500 calories.  I failed the past two days but I would have been at 1500 calories if not for the sugar problems.  I see a new doctor on April 23rd and hopefully I'll get better service from her office than what I got from Dr. Calderwood's group. 

Day five ended up being the hardest day of the five days.  At about 09:00 yesterday morning, I really wanted a carb snack.  I drank a protein shake instead but it did not really relieve the feeling.  In the evening, I did eat a small pear just to get over the urge.  Breakfast was two eggs and 2 strips of lean bacon, a protein shake for a snack, low carb chicken salad for lunch, 6 ounces of grill chicken breast for dinner, an Isopure No Carb protein drink and a pear for a snack. 

Calories = 1378, fat = 37 grams, Carbs = 64 grams, protein = 192 grams

Total weight loss = 10 pounds

Good points:
1.  Found a protein powder that I like - Jay Robb's Egg White Protein -
2.  Broke the carb habit - I am satisfied with the protein drinks instead of the banana sandwiches.
3.  I feel full again after eating.  That sensation had all but gone away in the past few months.
4.  I got back into the routine of nothing to drink 1/2 hour before and after meals - the hardest thing for me to do.
5.  Lost ten pounds after four months of bouncing back and forth between 285 and 290.
6.  Bonus - blood sugar reading have improved.  I actually had a reading under 100 for the first time in months.

Not so good points:
1.  Nothing but protein for five days is boring.
2.  First day carb withdrawals were a little tough.  Headache was the worst of it.

The next few days will be the real test.  Can I continue with the high protein low carb meals?  Can I continue to have healthy snacks?  Can I keep a regular schedule of meals and snacks?  I wait and see.  Prayerfully I'll work at it minute by minute.  Through His strength I can do all things!

Day four went very well.  I can tell a difference in how full I feel when I eat.  Breakfast was andouille sausage and eggs, a protein drink for a snack, tilapia for lunch, venison burgers for dinner, and a teaspoon of peanut butter for an evening snack.  I did 18 minutes on the cycle, (three more minutes than my physical therapist advises) and 40 minutes of a strength circuit training routine.  Since the initial 9 pound weight loss, there has been no weight change but I'm sure it will come soon.  I am going to request to be allowed to get on the elliptical for cardio work.  The cycle is ok but I'm barely working up a sweat.

Calories=1274, fat=39, carbs = 24, protein = 191

The physical thrapy seems to be working.  I have fewer popping events everyday and the stabbing pain when I pivot is happening less and less.  I want to take a walk in the woods this weekend but I'll have to consult the therapist first.

Day 3 went well.  Eggs for breakfast, tuna and boiled eggs for lunch, and tilapia for dinner.  I didn't really get hungry until late in the evening so I had a teaspoon of peanut butter.  Weight loss is 9 pounds down to 281 this morning.  Exercise came in the form of PT for the knee.  10 minutes on the bike and 30 minutes of exercises.  Tonight is workout night so I'm going to dine on protein drinks before and after the workout.  I've definitely got the "full feeling" back when I eat.  I was unable to finish my lunch yesterday for feeling full and dinner and breakfast kept me satisfied until planned snacks of protein drinks.  So far, the snacking out of other peoples candy dish at work has come to an end.  I've also drank at least 64 ounce of water each day.  I guess the old recipe still works.  Water, protein first, nothing to drink a half hour before and a half hour after meals, vitamins and exercise.  Most important, prayer.

Day Three Numbers - Calories = 1246, Fat = 37 grams, Carbs = 49 grams, protein = 172 grams

I started the 5 day pouch test on Saturday the 14th of March.  My weight that morning was 290 pounds.  It is now day three and I'm already down 8 pounds.  The first day was somewhat stressful.  I finally found a protein mix I like.  Jay Robb Egg Protein.  I had two of those and two Isopure No Carb drinks on Saturday.  After working out that morning, I got a headache that would not let up.  I tried eating some pecans but that did not work.  I ended up taking a Lortab and that made the pain tolerable.  1137 calories, 45 grams fat, 42 grams carbs, 142 grams protein.

Day two was much easier.  I had another protein powder drink for breakfast and ate a mid-morning snack of a small banana to keep the headache away.  Lunch was a Isopure No Carb drink.  I worked out again after church and had another Isopure drink.  Dinner was another protein powder drink.  I had a big hunger pang later in the evening so I ate a teaspoon of peanut butter.  Calories 1288, 35 grams of fat, 76 grams of carbs, 166 grams of protein.

The protein drinks are ok but the three eggs I had this morning were heaven.  I was barely able to eat the all which is a pleasant surprise.  The last few months, three eggs would have been followed by two or three ounces of ham and some wheat bread.  I've been full most of the morning.  I just made me another protein drink for a snack and with half of it gone, I'm full again.

Tonight, I dine on some grilled talapia!  Can't wait!

The new workout routine is going well.  Right now the PT takes up three nights.  I'm doing two nights of upper and lower body circuit training with an emphysis on strength.  I'm doing a one night rehab workout for my shoulders and the left knee.  By the time PT is over with, I will have a good routine going of being in the gym at least 5 nights a week.  I plan to schedule Friday through Tuesdays as my workout days with Wednesdays (Awana Night) and Thursdays (Men's Bible Class) off.  I may add Thursday nights if I can get out of the Bible Class at a decent hour.

I've committed to doing the five day pouch test starting on Saturday.  I've enlisted my wife to get rid of those items that will be a temptation for me throughout the home.  I'm going to visit a local vitamin store that has individual pack of protein mixes.  I have never been a fan of protein powders so maybe if I got some different flavors and brands I'll find one I like.  I'm also going to stock up on my favorite Isopure Apple Melon No Carb Protein drink.  I've even got some activities planned for the weekend to help pass the time.  I'm going to start cleaning out the garage and put up a dog run line in the back yard.  I figure if I stay busy, I'll get through the snack temptations a little quicker. 

Some good news on the PT front.  I been released for limited lower body weight lifting.  I get to add leg presses and hamstring pulls to my training.  Granted, the weight is a little on the light side for my liking but at least I'm starting to get back to a normal workout routine.

I've set some goals for the next month that will hopefully get me back on track.  In order of importance:

1.  Re-new my commitment to a morning quiet time with the reading of God's Word, prayer, and meditation.
2.  Start and finish the five day pouch test.
3.  Be faithful to my food journal and my WLS journal.
4.  Loose 10 pounds before my two year follow up visit with Dr. Facundas on April 9th.
5.  With PT days included, push my workouts to 5 days a week.

I believe these are very obtainable goals and I am excited about work towards completing each one.