Fit by 60! - TomO's Pledge

Hi, Cym. Also, by putting out the book like that, the drug company does some CYA. They know only 1% of the users will read the book, but they can always say, "Here's what we recommend. We can't help it if our consumers don't follow directions."

If you're eating healthy fats, which we are, I would think this would be a terrible solution as well. From everything I know, Alii makes no distinction between good and bad fats -- it blocks them all.
 
Hi Tom!

Glad you found the source of your sore arches....its so good when you can circumvent issues like that. :) I think the scale gods are just testy lately...or they are testing us....something like that! ;)
 
From everything I know, Alii makes no distinction between good and bad fats -- it blocks them all.
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Oh yea, the book addresses this - it was something I was curious about as well. It's one of the reasons they reccommend 30% of the diet come from fats (mostly healthy) and they have a whole little section about which foods contain fat soluble vitties and how to time eating these foods with healthy fats around scheduled dosage times.....yea, that's gonna happen - not!
 
Mmmmmmmh, healthy fats! Olive oil! Avocado! Salmon!!

Glad you got the proper shoes--have a wonderful weekend ride and looking to see 226 on Monday ;)
 
Thanks Val, I'm not going to push the cardio very hard today, so that I have lots of energy left for tomorrow morning.

I got some supplements to help with long rides -- Thermolyte - capsules you take every hour to replace sodium and electrolytes; and Carbo Pro - a pure carb powder that you mix with your water to replace about 1/2 of the calories you lose each hour. The guy at the bike shop told me that should really help with the cramping.

Tomorrow, I plan to go past Oceanside into Camp Pendleton. I'll try to add 10 miles a week until I'm over the 100 mile point.
 
Oh good idea!! No fainting!
I am going to get on my bike this weekend. I'll try riding to Davenport and back. Hmmmm, says it's 40K, so 24.8 miles. Wimpy! Hee hee ;)
 
I'll be thinking of you as I pedal my way toward Camp Pendleton. :)

In a year from now, maybe we'll each be able to start from where we live, and meet in the middle, say at Oceano Dunes. :)
 
Exercise Log - Friday, 6/29/07

Today was Weights 3:
27 minutes
325 calories
View attachment 3790
I did everything but the full body calisthenics, because I knew I was going to do some biking after the weights, and I'm going to try for 75 miles tomorrow morning.

Increased the weight on every exercise; that always makes me feel good.

I biked to downtown Encinitas, where I stopped to get the pedals installed for the bike shoes I bought yesterday. Now this was a sight to see! I'm already having a difficult time starting, but now I have to figure out how to "clip myself in" before toppling over. I noticed all the people on the street were laughing, so I went over to a little side street where no one could see me and practiced for a half hour or so. Eventually, I got the hang of it, though starts up a hill are precarious indeed.

I swear sometimes I think I'm learning to ride a unicycle! I do like the clipless pedals though, because you can generate power on both the forward and the return stroke, making it a little bit easier to get up big hills.

Anyway, I spent about an hour biking around town, and expended another 800 calories or so.

So my total exercise expenditure for the day came to 1,125 calories.

At the company luncheon, I ordered the halibut, lightly grilled in olive oil, along with a garden salad with dressing on the side. Everyone else was eating lasagna, ravioli, meatballs and spaghetti, etc. But I was happy that I really didn't miss it. In fact, I enjoyed my fish quite a bit more than I would have liked those other dishes. I think my tastes are changing for the better.
 
75 miles?!--- heck my exercise this morning was a sunrise yoga class..which I yawned my way through....you make me feel positively slug like...stop it:mad: :) :)
 
Exercise Log - Saturday, June 29, 2007

Well, today was a doozy all right.

Distance: 83.6 miles
5,264 calories
Time: 6 hours, 18 minutes
Average Speed: 13.3 mph

I took some dynamite supplements with me. One, called Carbo Pro, you mix in with your water. It's a carb replacement powder, and replenishes about 250 to 300 calories an hour. The other, called Thermolyte, is a sodium and electrolyte capsule. You take two of those an hour to avoid cramping.

They worked like a charm. My legs were sore at the end, to be sure, but no cramping at all!

I'm now downing a triple protein shake - with about 50 to 60 gm of protein - to avoid losing too much lean muscle mass.

The weather was great at the beginning, with a cool marine layer. By around 11 am, though, that burned off, and it got pretty hot. Luckily, most of the ride was by the ocean, so there was a nice breeze.

I'm pretty stoked when I think that 1 year ago I couldn't get up 2 flights of stairs without wheezing.
==================================
Cannon, Lula, Cym, Blancita -- Thanks for dropping by!
 
TomO said:
I biked to downtown Encinitas, where I stopped to get the pedals installed for the bike shoes I bought yesterday. Now this was a sight to see! I'm already having a difficult time starting, but now I have to figure out how to "clip myself in" before toppling over. I noticed all the people on the street were laughing, so I went over to a little side street where no one could see me and practiced for a half hour or so. Eventually, I got the hang of it, though starts up a hill are precarious indeed.

I swear sometimes I think I'm learning to ride a unicycle! I do like the clipless pedals though, because you can generate power on both the forward and the return stroke, making it a little bit easier to get up big hills.

Anyway, I spent about an hour biking around town, and expended another 800 calories or so.

So my total exercise expenditure for the day came to 1,125 calories.

At the company luncheon, I ordered the halibut, lightly grilled in olive oil, along with a garden salad with dressing on the side. Everyone else was eating lasagna, ravioli, meatballs and spaghetti, etc. But I was happy that I really didn't miss it. In fact, I enjoyed my fish quite a bit more than I would have liked those other dishes. I think my tastes are changing for the better.
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Good for you for doing weights AND biking, you're amazing. Then again, (ha ha ha ha ha) so am I because I did Kickboe AND biked, but a measly 12 miles :( Damn but biking against the wind SUCKS :(

People laughed at you? For fucks sake, what a bunch of Southern Californian Assholes!! I'm going to have to beat some ass!!! :mad:

Anyway, fish and salad tastes much better than pasta and meat, IMO. Of course. I had fish TWICE today--salmon and scallops. Yummy yum!!! I also had Pistachio ice cream :( Well, it was well-worth it. ;)

Taste DOES change. I don't even like Franchese bread so much anymore. Actually, when it comes to carbs, the most delicious is Erotic rice and sweet potatoes. Mmmmmmmh!!!
 
TomO said:
Well, today was a doozy all right.

Distance: 83.6 miles
5,264 calories
Time: 6 hours, 18 minutes
Average Speed: 13.3 mph
The weather was great at the beginning, with a cool marine layer. By around 11 am, though, that burned off, and it got pretty hot. Luckily, most of the ride was by the ocean, so there was a nice breeze.

I'm pretty stoked when I think that 1 year ago I couldn't get up 2 flights of stairs without wheezing.
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JEEZUS TITS!!!!!!! :eek2:

Oh, OK, whatever!! 83 miles!! SIX hours!! You don't fuck around, do you??? ;)

Pardon my French, but I'm literally amazed. I rode 12 miles today and I was all stiff afterword. But it went away quickly. I got hit on by 3 different guys in the brewery, too, unfortunately. Two were married :( Ugh! Well, it was probably my skimpy outfit. I didn't want too much wind resistance. You're lucky the weather was nice--I had 30 MPH wind blowing against me for 6 miles ! It sucks! I was miserable. I hate Highway 1 now!!!

Congrats, you Psycho, you! :)
 
Curvie Girlie said:
Good for you for doing weights AND biking, you're amazing. Then again, (ha ha ha ha ha) so am I because I did Kickboe AND biked, but a measly 12 miles :( Damn but biking against the wind SUCKS :(

People laughed at you? For fucks sake, what a bunch of Southern Californian Assholes!! I'm going to have to beat some ass!!! :mad:

Anyway, fish and salad tastes much better than pasta and meat, IMO. Of course. I had fish TWICE today--salmon and scallops. Yummy yum!!! I also had Pistachio ice cream :( Well, it was well-worth it. ;)

Taste DOES change. I don't even like Franchese bread so much anymore. Actually, when it comes to carbs, the most delicious is Erotic rice and sweet potatoes. Mmmmmmmh!!!
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LOL, you sure crack me up, Val! Yes, biking against the wind sure does suck. although that's one thing I really do like about my bike -- it's so much more aerodynamic, so the wind is not nearly as big a factor. Hills, though -- that's a whole new ballgame!

Too bad you can't be my official "mockery protector" as I ride around making a fool of myself! :)

Yesterday, when Marlene came home, we went to a Mexican restaurant to celebrate. As usual, we told them no chips. Then I found a perfect meal for a Mexican restaurant. I had a generous helping of ceviche on a bed of lettuce, and I ordered a small plate of steak, like they use for carne asada, but just the steak, nothing else. It made a perfect, healthy, high protein meal, around 750 calories. Of course, I also had 2 margaritas, but we had to celebrate, right?
 
Curvie Girlie said:
I got hit on by 3 different guys in the brewery, too, unfortunately. Two were married :( Ugh! Well, it was probably my skimpy outfit. I didn't want too much wind resistance. You're lucky the weather was nice--I had 30 MPH wind blowing against me for 6 miles ! It sucks! I was miserable. I hate Highway 1 now!!!

Congrats, you Psycho, you! :)
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LOL, I am a bit psycho, I admit. I know what I'm doing isn't really "good" for me, and I think Steve is probably gnashing his teeth. I don't plan on doing this every weekend though, and by the time he gets back from his honeymoon, I'll probably be back down to more sensible rides. So he might not even find out! :rotflmao:
 
You are so totally amazing TomO! I know 1 year ago you were worried about your health, but surely you didn't just change in this manner in the past year? You're so hardcore about your exercise and so intelligent about your health (and your politics :cool:) so I can't imagine you were one of those unhealthy types that never thought about exercising or eating healthy your whole life. Is it just that you yo-yoed around your health or you really were the "typical American" (no offense to my beloved countrymen and women) when it comes to health?
 
TomO said:
Of course, I also had 2 margaritas, but we had to celebrate, right?
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Right!! :D Like I had to celebrate at the brewery. Hey, they have this huge chocolate truffle you can get with a shot of stout that is DELICIOUS and pairs perfectly! I shall never turn down a truffle. But just ONE ;)

TomO said:
LOL, I am a bit psycho, I admit. I know what I'm doing isn't really "good" for me, and I think Steve is probably gnashing his teeth. I don't plan on doing this every weekend though, and by the time he gets back from his honeymoon, I'll probably be back down to more sensible rides. So he might not even find out! :rotflmao:
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I won't tell!! But really, Tom--SIX HOURS?!?! Jeeez! :rolleyes: I mean, i consider TWO hours of intense exercise to be kinda wacky!
 
Sunday, July 1, 2007 - Goal Review Time

Weight: 228.6 - Interesting, I didn't drop off two pounds like I did the last time I had a long ride, perhaps because I took better care of my nutrition during the trip.

My foot intake, taken out of context, looks like a true nightmare, at 4,162 calories:
Fat: 100 gm, 21%; 29 gm saturated, 6%
Carbs: 573 gm, 53%; Fiber 31 gm
Protein: 188 gm, 18%
Alcohol: 37gm, 6%

But, the context was that I expended 2,333 calories for NARM, plus 5,264 calories in my bike ride, giving ma a hefty deficit of 3,435 calories for the day, and 15,445 calories for the month.

===============================================
June Goal Review / New July Goals
Goal and actual
Weight: 230.0 - 229.3
Body Fat Pctg: 24.0% - 24.2%
Resting Pulse: 52 - 53.8
Systolic BP: 118 - 117.1
Diastolic BP: 73 - 72.0
Avg. Daily Deficit: 275 - 515
Exercise Calories/Day: 500 - 921
Ab Measurement: 40.0" - 40.0"
Neck Measurement: 16.5" - 17.0"
BB Squat: 220 lbs. - 210 lbs.

Evaluation: While I didn't make every goal, I made the ones that were most important. I was really worried after my break at the beginning of the month that I wouldn't make any of them! I was especially happy that my BP came back into line, and that my abs went down 1/2 inch. My average daily calorie deficit was the highest since I started keeping track, as were my exercise calories.

Overall, I think my measurements continue to support my overall approach. I'm not building any muscle mass, but I am keeping my strength and not losing lean mass, while continuing to lose weight.

July Goals
Weight: 227.5 lbs.
Body Fat: 23.5%
Systolic BP: 117
Diastolic BP; 72
Avg. Daily Deficit: 300 calories
Exercise Calories per Day: 600
Ab Measurement: 39.7 inches
Neck Measurement: 16.7 inches
BB Squat: 220 lbs.
Bench Press: 165 lbs.



Blancita said:
You are so totally amazing TomO! I know 1 year ago you were worried about your health, but surely you didn't just change in this manner in the past year? You're so hardcore about your exercise and so intelligent about your health (and your politics ) so I can't imagine you were one of those unhealthy types that never thought about exercising or eating healthy your whole life. Is it just that you yo-yoed around your health or you really were the "typical American" (no offense to my beloved countrymen and women) when it comes to health?
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Well, I've yo-yo'd along with the best of them, 8 times in fact. But I never approached things as "scientifically" as I am now. I never counted calories, and I never enlisted any kind of support from others. Other than that, I think I was a fairly typical middle-aged guy -- headed toward type 2 diabetes and heart disease.

Curvie Girlie said:
I won't tell!! But really, Tom--SIX HOURS?!?! Jeeez! I mean, i consider TWO hours of intense exercise to be kinda wacky!
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LOL, just promise me you won't turn me in to Coach Steve! :D
 
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