House!

We have our house! It's take two and a half years, 14 offers and I don't even want to think about how many visits to homes for sale, but we made it. I've started a new blog solely for the purpose of tracking our progress in cleaning up the new place. It's a fixer-upper in a nice neighborhood, which is exactly what we wanted. We need to do a bunch, but it's almost all just cosmetic work. A little spackle, some elbow grease and some paint will make it look like a whole new house.

Check it out at Mr. Homeowner, Tear Down This Wall!

Happenings

This has been a wild week. For one, Jenna and I are getting close to buying a house. We've got an offer accepted and are working on getting the close completed. Everything is a disaster in the house right now and we are attempting to improve it some simply by cleaning up and ensuring that all the major systems are working. We have a lot of work ahead of us, and I'm hoping we can get it all done. I will let everyone know how everything goes.

Also, my grandma passed on Sunday. It wasn't unexpected at all, but still hard, especially since we weren't able to make it out to her funeral. I'm just glad she's not hurting or feeling trapped in her body anymore. On our last visit I could tell how frustrated she was with being unable to speak to us all. I'm really glad she got to meet Jenna and Scott and I'm glad I got to see her and say goodbye.

That was obviously the down part of the week, but the up part is that Meghan (my older sister) had her baby! He's a tiny little guy and super cute. he's very relaxed and calm so far, it seems. We were there to support her while she was in labor, and got to see him shortly after the birth. He's the first baby born to our generation in the family, so it's a big deal. I'm an uncle!

As far as my own progress with projects goes, I'm still working out and seeing gains. I decided to start a paper fitness journal, but I'll be keeping the blog updated with my progress as well. A large part of what I'm doing will be weekly weight, body measurements, and body fat % checks.

Here is the calculator I found that shows the Grecian Ideal body proportions. They are based on wrist measurement, mine being 8" in circumference. Grecian Ideal Calculator

Here are the measurements suggested for me:
Chest: 52"
Waist: 36"
Hip: 44"
Bicep: 19"
Forearm: 15"
Thigh: 28"
Calf: 18"
Neck: 19"

And here's where I am currently:
Chest: 45" (+7)
Waist: 41" (-5)
Hip: 45" (-1)
Bicep: 15" (+4)
Forearm: 13" (+2)
Thigh: 26" (+2)
Calf: 17" (+1)
Neck: 17.5" (+1.5)

So I'm close on a lot of it. I really need to increase my chest size and decrease my waist size more than anything. After that, a general increase in everything will get me where I'm going. Getting an extra 4" in my arms will be tough for sure, but I can do it if I focus on it. I just have to maintain my lower body fat percentage while I'm doing it, which will be a challenge. I'll let you all know How I progress as I continue doing my runs and making my measurements.

Gadgets and Gizmos

I've gotten a few new toys recently, all based around my new running regimen. Let me give you some background first.

I have a "slow" phone. It isn't quite a smart phone but it isn't quite stupid, either. It has room for music, a player, etc. The interface is fine if you want to have a few small playlists or just have music shuffling. For audiobooks, it's a hideous pain. The screen is too small to see the full title of the track more often than not, so you have to scroll down and touch a track, then wait for it to scroll to see where you are. Then, to reorganize, you have to move the track up or down by selecting it, then going to options and selecting "Move Up" or "Move Down." That moves it one spot. In order to move a track from the middle of the list to the top, you have to do that for each and every spot you want to move it. And it's nearly impossible to tell when you're done because you can't read the titles of the surrounding songs without selecting them and letting them scroll. Ugh.

So I decided to get myself an MP3 player. I'd been thinking about it for a while, especially since I started running. So I put out a call for different MP3 players. Had a number of them recommended, but I eventually came back to the iPod. It has a lot of features I wanted, and a few things the others didn't, and the price wasn't significantly different (+/- $25). So I got an iPod Nano 5th Generation with 16 GB of space. It's really nice. has a ton of features, some of which I probably won't use, but plenty that I will. It has a small screen, but very clear so it's good for watching movies in a pinch. I got an iClear Sketch cover for it so the screen won't get messed up. I also got some nice earbuds to use with it. I'm spending plenty on accessories, but it's really nice when I'm running so I think it's worth it.

The main accessory I got is the Nike+iPod sensor thingy. It goes in your shoe (or in a tiny pouch on your shoe) and sends data on your running to the receiver attached to the iPod. That in turn will transmit to the Nike website when you get home and plug it in. It tracks distance, time, calories, and pace. Pretty much everything a treadmill does, but you can use it outside or on the treadmill equally easily. It also has some neat features like telling you how long you've been running, how far you've got and your current pace when you press a button. You can also set up specific goals for running, or run for time or whatever, and it will tell you when you're halfway done or within 5 minutes of finishing. It's very neat. The other thing that works nicely is that the receiver for the Nike+iPod thing fits onto the iPod with the iClear Sketch is in place so I never have to take the cover off. I still need to get an armband for it, but it works just fine in a pocket or cup holder on the treadmill right now.

So that's that. I'm still running consistently, and even ran outside with a buddy yesterday. We went about 4 miles (ran 3, walked the last one - but not because I got tired, which is a victory) over rough terrain and up and down hills. It was a good time for sure. I also ran 30 minutes at 6.6 mph this morning, which is good. I'm getting closer to hitting my "3.5 miles in 30 minutes" goal. I'm really enjoying myself while run and I'm still losing weight, inches off my waist, body fat, etc. My wife even came to the gym with me this morning, which was great.

So there you have it, folks. That's what I've been doing recently.

Results.

Really, there's nothing quite like results. I have been working out since January 11th and have been avoiding soda since January 1st. Here's what has happened:

I weighed about 250 pounds (as high as 253 some days) and am now down to around 243 pretty consistently.

I was wearing size 38 pants that were getting ab it tight and was getting closer to needing to wear 40-inch waist pants. I'm now very comfortable in my 38-inch waist pants and can nearly fit into my older 36-inch waist pants.

My body fat has gone from (measured by myself with a $7 set of calipers, so take it for what it's worth) about 20% body fat to 18 or 19% body fat.

I am really noticing that my stomach is getting smaller, I'm feeling leaner, healthier and more energetic. My wife is also really noticing improvements in my appearance and even some friends at work have mentioned that I'm looking better.

I started out running 15 minutes at 10:00 minutes per mile and increased my running time up to 30 minutes of running. I've also increased my pace to about 9:30 minutes per mile now. I'm increasing my pace steadily within the 30-minute time frame. I started out running 30 minutes at 6.0 mph, then increased to 20 minutes at 6.0 and 10 minutes at 6.2 mph. The next time, I did 10 minutes at 6.0 and 20 minutes at 6.2 mph. Then 30 minutes at 6.2 the next time. I'm increasing like that consistently until I get to the point where I'm running 3.5 miles in 30 minutes. That's a pace of 7.0 mph for the whole run, which is quite a bit faster than I have ever run before on any kind of long-term basis. Eventually, I'll want to get to 4.0 miles in 30 minutes, but that may take longer.

I've also started lifting my kettlebells again. I started out lifting on the machines at the gymn, then switched to pretty standard lifts with dumbbells, then to Olympic lifts with dumbbells and am now doing Olympic lifts with kettlebells. The main lift I'm using right now is called the clean and push press. You start with the kettlebell between and slightly ahead of your feet, bend your knees, and grab the handle. To clean, you bring the bell up to your shoulder and tuck your hand underneath the handle. Here's a link to a video: Kettlebell Clean and Push Press

This morning I did 25 reps each side with my 24kg (53lbs) kettlebell. It's definitely tough. My shoulders aren't nearly as strong as they need to be, so they are currently the weak link in the chain. I'll continue to train on this exercise, though, as it does a great job working pretty much every part of the body. When I get access to a pullup bar (or decide to drop some dough on one that I can put up in the apartment without doing much damage) I'm going to start training on those as well.

So there we have it. Increased strength, endurance, and energy and decreased waist size, sugar intake and body fat. I'm really enjoying this journey and I'll keep you all informed as I continue to make progress.

Gotta keep running

I've been staying consistent with my running. Monday, Wednesday and Friday of last week, and Monday of this week (so far) I have run 3 miles in 30 minutes. I'm still indoors on a treadmill which means it may not translate well to the outdoors. We'll have to see when it gets a bit warmer. I need to figure out my routes again so I know where to run.

I also lifted today. I went with dumbbells instead of the machines and it was definitely tougher. I think I'll stick with that for a bit. If I do, I may need to get some gloves or something. My hands are getting pretty torn up and that's not cool. Eventually, I need to get back to my kettlebells. I'm going to have to see if I can find a good beginning kettlebell routine online somewhere. It's a little cold and wet to be lifting outdoors right now and it's really hard to find a patch of grass near my apartment that doesn't have dog poop on it. Gross. Still, I'd like to get on with the workout and the excuses will only hold for so long.

We're trying to train the cats now, too. It's been slow going but I think we're making progress. Essentially, I'm trying to train them not to cry the whole time I'm preparing their food. It's super annoying and it seems like a pretty easy thing to work on. All I'm doing is getting started preparing their food. If either of them cries, I stop moving. They have to both be quiet again for a few seconds before I start moving again. The first few times took me like 10 minutes to feed them, but it's getting faster. It's also cute to watch them try to figure out what's going on. Smitty seems to think it has more to do with his location than his vocalization, but he'll figure it out. I'm enjoying the process and when we've done actual clicking with Smitty he seems to enjoy the game aspect of it more than the treats. We'll have to keep working on it, but it will be good practice for when we have puppies and babies who need to be trained not to pee on the floor.

Are you down with the sickness?

I was. Thursday I got some nasty bug that gave me a fever and a tummy that decided water wasn't bland enough to hold onto for long. Ugh. I got better, of course, and it was surprisingly quick on both ends. The illness hit very hard and fast and then went away after about 24 hours. Strange.

I did go running again today. Another 3 miles in 30 minutes. It's still definitely a challenge, but it isn't as hard as it was last time. I'm going to stick to this time and pace for a while, I think. Maybe the rest of this week and into next week, even. I'm going to start lifting on Tuesday, Thursday and Saturday, so I don't want to push my running too hard and burn out. Getting consistent with a morning workout is one of the things I've had trouble doing for a long time. After missing Wednesday's run due to occupied treadmills and Friday's due to illness, I made this morning's run again. I'm really thinking I've gotten the habit pretty well established. I'm hoping that adding the weights and then keeping up with that program will work for me long-term.

The Wii told me today that I lost 4.4 pounds since last Wednesday. Weight is a fluctuating thing, but I don't think it can ever be lower than the real thing. I know I'm not super dehydrated or anything, as I keep drinking tons of water. So either I was slightly above my real weight last week and closer to accurate this time, or I really lost a bunch of weight this weekend. I'm still above the "Obese" rating on BMI, but by very little. I'm within a pound or two of only being overweight. Whee. Really, I know I have a fair bit of weight to lose. I could probably lose another 15-20 pounds of pure fat without getting ripped or anything. On an extremely positive note, both me and my wife have noticed that my stomach is getting a bit flatter. Not a violent change or anything, but a bit. I think with continued workouts and continuing to eschew soda, that trend will continue. I'm also going to try to do my bodyfat percentage checks at least once a week or so. I'd like to get to the 10-12% range eventually. That's pretty lean, but honestly I know I can do it. I've never been in that kind of shape in my life, and it's exciting to be working toward a goal like that. The toughest part is starting and building the habit. Once you just know that you wake up at 6:00 and hit the gym, it isn't even really hard anymore.

Another Week, Another Post

So it's been a week since my last post and I have successfully continued my running plan. I don't know what it is this time that's making it work. Before, it always seemed so hard to wake up in the morning and get on the treadmill. Now, I'm naturally waking up at about 5:00 and staying in bed until my alarm goes off at 6:00. It's like my body wants to run. I have more energy now, I'm feeling better about myself and I need much less sleep than I did before. Also, I'm feeling more inclined to make other healthy choices now that I'm putting forth the effort to keep running. Not all of my choices are healthy, but I'm slowly getting there. I've been taking vitamins and eating healthy snacks. I'm still not drinking soda at all, and I know that's making a difference. I am noticing a little bit of a loss of tone in my chest and arms since I stopped doing my pushups, but I'm not going to worry as much about that. I'm going to finish this week and next week with running Monday, Wednesday and Friday, and then the following week I'll add in lifting as well.

That's about all, really. We're still playing games, seeing friends, doing trivia, etc. Keeping ourselves busy, for sure. I'm still working on my projects, so that's a fun thing. Still working on getting into a house, too. That's been a long and frustrating journey, but I have a feeling we're near the end. You will all be kept informed, of course.

100th post!

Hey, look at that! 100 posts and we're all still feelin' sassy. At least I feel sassy. Could just be me.

Anyway, the newest news is that I've been running again. I ran 1.5 miles at 6.0 MPH (1.5 miles)) on Monday and did 20 minutes at 5.0 MPH today (with cooldown, about 1.75 miles). This is more running than I've done in a week for probably a year or more. The new mid-foot running is making an enormous difference. I still haven't had any shin pain at all. I'm absolutely certain now that the pain was caused by striking with my heel with my leg fully extended. The joints are locked and the stress has nowhere to go but into the bones. With the mid-foot running, the joints are bent and the impact is cushioned. My heels don't hurt and I haven't had even a twinge of shin pain. Woo-hoo!

I think I burned 300 calories today on the treadmill. I also looked at a can of Sprite yesterday and found out that it contains 140 calories per 12 oz. That's 11.6 calories per ounce. A large soda from a fast food chain (without ice, of course) is 32 oz. That's 373 calories. Which means that one drink, something I'd easily finish with lunch, requires more than 20 minutes of running to burn off. What the crap? That doesn't include the soda I'd drink for dinner or while we were just hanging out watching TV or playing games or whatever. At our Saturday games, I'd often drink 5-6 cans of Dr. Pepper. So I don't think it's unreasonable for me to suggest that I may have been consuming an average of 500-1,000 calories per day just in soda. Some days it was probably closer to 1,500. I'm a big guy and I probably need closer to 3,000 calories per day than the standard 2,000 but still. I eat a lot of food as well. Drinking 1,500 calories on top of whatever I ate is just no recipe for maintaining or losing body fat. I also watched a really interesting video where I learned that fructose is the devil. The guy doesn't say that, but he gets about as close as he can. Here's the link: Sugar: The Bitter Truth

Between learning all that about fructose and also realizing that I should probably reduce my daily caloric intake, dropping soda became obvious. Just doing that should lead to weight loss over time, I'm thinking. Running as well will accelerate it and also help get my cardiovascular system into better shape. I have been mostly sedentary for far too long. I'm having a hard time making it to jiu-jitsu in the evenings with all the other stuff we have going on. I'm trying to make it at least once a week now, down from making it three times a week a few months ago. The holidays made it tough, and getting out of the habit means I'm not trying to keep going, I'm trying to start going and that's always way harder.

So anyway, I'm making a few small changes for better health. I'm not doing everything I should be doing, but I'm taking steps. As I get used to these steps, I'll continue making more changes. The next step, I think, is to cut out candy. That doesn't mean all sweets, just actual candy. I've done it before and it's hard, but I can do it. Once I have that done, then I can move to no sweets at all if I want to. Really, the ideal would be eating lots of whole grains, lean protein and plenty of fresh produce. We'll see how long it takes to get there, but I know I'd be happier that way. I feel better when I exercise. I feel more energetic and more productive. After a run, I'm generally more energized than when I started. When I eat fatty, sugary, gross foods, it tastes good while it's in my mouth, but that's as long as the enjoyment lasts. Then I have to look at myself in the mirror, feel gross the rest of the day, and whatever else goes with it. Not cool. So here's the experiment. I'll be doing this for a good long while and keep you all informed about how I'm doing.

News

Not much new going on right now, just a few minor updates.

My projects are proceeding according to plan. I'm just doing test runs for both of them to make sure my techniques are solid, and then I'll be doing real, finished versions afterward. I'm just about done with both, so I'm pretty excited.

Also, my wife and I have decided not to drink soda anymore. We've been going for a few weeks without any issues. This doesn't mean no more of anything but water, but I'm trying to stay pretty close to that. I've been having cocoa once a week or something in the morning, but other than that have been drinking only water. The thing that I've noticed is that we are saving a lot of money. Two value meals at a fast food place used to cost $12 or more. Now we're spending like $8. Why? Because we aren't compelled to get value meals, we're also not both getting fries. That works because we'd rarely finish all of them, so it was just a big waste of money. We were also spending probably $10-$15 per month on soda in the house, too.So that's money saved as well. The big thing is the calories. I was drinking a lot of soda. I wouldn't be surprised if it were 1000+ calories per day. Jenna was drinking a lot less, obviously. Still, that's a bunch of calories every day that we didn't need are now not consuming anymore. We're both just drinking water with meals now, and not suffering at all for it. We even still have soda in the house and just aren't drinking it. I'm very proud of us.

That's about it, really. Just keeping everyone up to date.

New Year

Hey, look at this. A whole new year and I'm writing a blog entry. The first one of the year and certainly not the last. Many things are happening, and most of them are good.

First off, two of my friends have gotten engaged. Becky and Doyle, two people who are as perfect for each other as any other couple I know, are engaged to be married and I'm totally jazzed for them. Very exciting stuff.

Second, I've started reading a series of nautical adventure novels by Dewey Lambdin. They are awesome. My friend Neil suggested them and lent me the first one and I absolutely loved it. I can't wait to get to the rest of them. I wouldn't have thought I'd be into that sort of thing, but I'm finding it all very entertaining and fascinating. I'll be reading many more of these books, I can tell. I've got 17 more books in this series and then another dozen or more each in the Master and Commander series and the Horatio Hornblower series, but I'm actually excited to read all of them. It is also making me want to make myself an appropriate costume, and maybe learn how to navigate with a sextant. Yes, I'm a geek.

I've been playing Call of Duty: Modern Warfare 2 a lot. By a lot I mean a LOT. Very much. More then just an average amount. Potentially more than the daily recommended dosage. It's incredibly fun, I am doing fairly well at it and all my friends play too. It's a recipe for a lot of wasted hours in from of the XBOX, for sure.

I'm working on a few smaller projects, mostly based around mold-making. Check the craft blog for details.