The Glade 4.0

I was hesitant to make this post until I was sure that this wasn't a temporary turnaround. At this point, i've made enough progress, both physically, and mentally, that I'm prepared to go public.

Anyway, here are some details...

Where I started (Mid Apr 2010)
47 years old
6' 5"
300lbs
Type 2 Diabetes, maxed out on oral meds, Injectable med dosages climbing fast, A1C 9-11 range
Triglycerides high (270 or so)
Blood Pressure and Lipids were in the 'Normal' range, but that was controlled with meds
Diet was poor, with lots of fast foods, instant meals, etc..
High stress 'operations' job was sucking the life out of me,regularly working 70+ hour weeks
Energy level at or near zero
Unable to sleep well, often, or long...ever
Anyway, you get the picture...Generally unhealthy

What changed?
Job
Lifestyle
Diet

I applied internally for a job in our company's Lab environment, getting out of 24x7 operations, and going to a M-F, 8-5, weekends and holidays off, 40 hour a week gig (same pay, etc...). I was over qualified, but got an offer, accepted and started in early April. I miss some things about operations. I've done it all of my adult life, and I'm having to make some adjustments, and fine new ways to motivate myself that aren't adrenaline activated :p. It's impossible to measure, but the reduced stress and normal hours have been a huge factor in my success so far...

Shortly after getting situated in the new job, I went to my Doctor and told him I wanted to start a diet program of some kind, with the primary goal of getting my diabetes under control, and secondary goals of dropping a couple of dress sizes, feeling better, etc... I asked about a couple of 'popular' programs (Nutrisystem-D, Weight Watchers, etc....). He has a program (I've never heard of) that he suggested, and I started that in late April.

I'll spare you the gory details, but its a low (very very low) glycemic load diet, that consists of program provided (Doctor supervised) protein foods and low-sugar vegetables (broccoli, cucumbers, spinach, etc..., no tomatoes, peas, carrots, etc...). There are also some program provided supplements (Calcium, Magnesium, Mulitvitamins, etc...). Every Friday I check in with the Doc's office for a weigh in, and status check. Every 15-20lbs I get a blood panel done.

Results to date
I've Lost 45lbs (~8 weeks) on my way to ~220lbs (80lbs weight loss is the goal)
I'm doing non-intense exercises, walking 2 to 5 miles or cycling 10-20 miles almost every day
I'm sleeping better, eating better, feeling better, and best of all...

I'm completely off of ALL of my medications (was medicating for Diabetes/Lipid/Statins)
My average daily Blood Glucose reading for the last month has been ~82 (with no control meds)
My Triglycerides are down from 260 to 22 (yes, twenty two!)
My Blood Pressure runs about 100/80.. sometimes it gets a bit low. Doc asked me to add Sea Salt to the diet
My resting heart rate is ~70 (it's always been pretty low)
I sleep sooo much better
I feel sooo much better
I can feel my strength coming back,at least in my legs.. the rest will return when I can increase activity once the weight loss is complete.

Anyway, I'll check back in here in a few weeks.. hopfully I'll be transitioning to the 'everyday' phase of the program some time in mid to late august.

When I started exercising earlier this month, I bought a new road bike (I used to race, years ago), and picked up a Garmin GPS based system for tracking my efforts/results....I'm just using it for fitness/health monitoring.

Bike is a Specialized Tricross Comp.... Nothign special, but a good utility bike that is nice and durable for a big guy like me (bike is 61cm - XXL size :p).

Random Google Image (not my specific bike)

I put some 700x23c road bike tires on it to make it a bit more pavement friendly.

If anyone is interested, you can see the 'activities' on the garmin connect website.

12 June - Bike - 21.5 Mi
16 June - Bike - 7.02 Mi
17 June - Bike - 15.83 Mi
18 June - Walk - 4.45 Mi
19 June - Bike - 15.66 Mi
20 June - Walk - 2.46 Mi
21 June - Walk - 3.26 Mi
23 June - Walk - 3.15 Mi
24 June - Bike - 28.25 Mi
26 June - Walk- 1.73 Mi
27 June - Walk - 3.5 Mi
28 June - Bike - 11.27 Mi

You'll need a browswer with a current version of Flash embedded to view these links. If you click the 'Player' link at the top/right corner above the map, it will let you play back the activity and watch the various metrics (elevation, speed, cadence, heart rate, etc...).

I have to be very careful with the exercise. My calorie intake is so low that there isn't a lot of gas in the tank for lots of physical exertion, over extended periods. The 28 and 21 mile rides were probably a bit much at this stage. My sweet spot for a ride right now is about 10 miles. I can feel myself getting stronger on the bike too. My last ride was 11 miles and I averaged 14MPH and it was a fairly easy ride (I didn't push myself).

The walking has been beneficial too. I try to walk every day either at lunch or after work. In the evening walks or on weekends, I'll even try to work in some short bits of jogging if I'm feeling frisky, but until I get down another 40lbs, and build up some more lower body strength, I run too much risk of injury with doing any real 'running'. The walks get longer and longer, and easier and easier every time, so it's definitely paying off.

I can't wait till I finish the weight loss phase and can start eating enough calories to be able to get some nice long/hard rides and runs in.

Wow Midgen that's fantastic! I love to read stories like this.

I've always read that stress and lack of sleep is a huge factor in health. Looks like you're finding that to be true. Keep it up man, be consistent now. You're doing great and making tons of progress. Look for lifelong changes now, find food that is good for you and that you like to eat. Keep us informed!

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Amazing results so far. Congratulations on all the progress.

I love stories like yours. Awesome progress. Keep up the good work!

Hmm, inspirational Midgen.

for the unknowing, I met Midgen at the before stage, we had a nice dinner. He was all of what he said in size but I am not one to talk. We talked a little about various health problems, of which he covered more in his introduction.

Great job, take pride in what you've done so far and may you meet the rest of your goals in a time frame comfortable for you.

_________________
The U. S. Constitution doesn't guarantee happiness, only the pursuit of it. You have to catch up with it yourself. B. Franklin

"A mind needs books like a sword needs a whetstone." -- Tyrion Lannister, A Game of Thrones

So, I made my first attempt at running (well, lets call it a trot) this weekend. I went for a total of 3.1 miles (5k!), and jogged two of them.

I did this because, like a bonehead, I entered a 5k fun run for next sataurday, and I'd like to be able to jog a significant portion of it.

I have no love for running at all, but I like how I'm feeling getting more exercise, and stuff like this 5k make good short term goals.

Anyway, after my 2 miles of jogging this weekend, I'm very sore, but it's the good kind of sore. I should recover enough to do another short jog/walk on Thursday, and then the run is on Saturday.

In the mean time, I also did another 30 miles on the bike this weekend, which was easy (relative to the running).

Beyond some semi-serious and half hearted workout programs at various points in my life, signing up for a 5k run for the first time marked the beginning of my only real and sustained effort to get in shape.

I am not a big fan of running either, but a 5k is doable by most anyone and doing that lead me to more runs and to get back to being serious in the gym and now CrossFit.

So that 5k is just the start of your transformation into a wild rampaging BEAST! just like me! *flexes* *kisses biceps* =p

Seriously though I found it to be a great motivator.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Congrats Midgen! You've done very well in a short amount of time! Keep it up!

_________________
"Said I never had much use for one, never said I didn't know how to use one!"~ Matthew Quigley

"nothing like a little meow in bed at night" ~ Bruskey

"I gotta float my stick same as you" Hondo Lane

"Fill your hand you son of a *****!"

Mission Accomplished on the 5k.

http://connect.garmin.com/activity/39914665

I wasn't sure I was going to be able to do it because it took me so long (6 days of leg soreness) to recover from my run last weekend. But alas, I felt pretty good this morning, and it was a beautiful day.

I didn't push myself. I just ran (jogged) as much as I felt I could without pushing my heart rate too high.

All in all it was an enjoyable experience. I have a T-Shirt and a Bib to show for my efforts.

I'll look forward to entering next year. Hopefully I can cut my time down by 30% or so.

Add another 30 Mile ride today.

Surprisingly, I wasn't nearly as sore this morning, after the 5k, as I expected. The weather was too nice to let a Sunday go by without a nice ride.

Didn't push the pace at all. Just a nice 30 mile cruise down to Marymoor Park and back.

http://connect.garmin.com/activity/40085006

Congratz on the 5K!!

You know, you keep up with the running and biking and get better and faster at both, you may find yourself thinking about adding swimming in the mix. That's how I started, with a simple 5K, one thing lead to another and after a few years, I was doing triathlons and eventually a Ironman.

I would actually love to work some swimming in, just for the variety. Unfortunately, the only pool that is convenient for me was shuddered by the city because they couldn't afford to insure and operate it.

I understand that a new hotel that is going in next to the pool in downtown has agreed to restore the pool and operate it for 10 years as part of the agreement with the city, but it probably won't be re-opened for a couple of years.

I actually did run some local triathlons in Colorado Springs in the mid-80's when I was stationed there in the Air Force, but I really don't think that i'm interested in any competitive events to be honest. The weather here is to unpredictable 8 months out of the year, and I don't want to find myself forcing myself to run or ride in the rain. If it becomes not fun, I'll talk myself out of it. ;p

I really enjoyed the 5k, despite my disdain for running, but it was because it was more like a block party/street fair than a race, and there were far more folks there walking/jogging, just to support the charities, than there were people trying to win.

I'd like to find more events like this (Charity/Fund Raisers), including some cycling events that are sub 50 miles (15-30 for now), or Fun Runs (10k or less), just because they are fun and are great motivation/inspiration, not to mention that they are for a good cause.

The one event I could see myself trying for at some point in the future would be the STP. "Seattle to Portland" is a 200+ mile ride that can be done in either one day or two. I'm going to read up on it and see what it's all about. It might be something I could shoot for in a year or two.

Thanks for the moral support BTW, it's greatly appreciated. =)

P.S. Ironman is definitely not in my future. That is waaaaaaayyy beyond my level of dedication/enthusiasm.

Ugh,

Seriously dead legs today.

I've run 3+ Miles 4 out of the last 5 days, one of which was the 5k on Saturday. The day I didn't run, I rode 30 miles.

I think I need to get a handle on 'recovery', and let my legs catch up to my ambitions.

Speaking of ambitions, I signed up for three 5k Fun Run's in August, and the Seattle Marathon 5k in November, although I may try to talk myself into switching to the half marathon, if I can convince myself that I can mentally handle running that far :p

Omg...midgen ..you are inspiring!!! I'm gonna go sign up for that tri in September and quit talking and do!

_________________


Dream as if you'll live forever...
...Live as if you'll die tomorrow

Vivere Senza Rimpianti

Sounds like you're kicking *** Midgen.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

It sounds like you're doing great. And yeah, rest/recovery days are needed. That's the time when your body gets a chance to unwind from all you've been doing and get ready for the next round. When I trained for my first marathon, I ran 5 days a weeks and rested 2. Even during Ironman training, I took a day off most weeks.

Many runners will follow the 10% rule. Increase your weekly mileage about 10% each week for 3 weeks, then have an easier week. Then do another 3 weeks of increase. That works for your weekly long run also. Maybe add half a mile to a mile each week, then the 4th week, drop back a few miles.

I say go for the Half Mary. You can be ready by November, no doubt about it. That's four months away - plenty of time.

haha.. I'm not worried about he physical aspects (much anyway - more on that), but I'm just not sure I love running enough to be willing to train to run that far.

For now anyway, I'm going to stick with working up to a solid 3.5-4 miles and being able to run it comfortably without any pain, and maintaining a reasonable heart rate. As I get better at it, and I cover more ground faster, I may look at extending the distance to extend the workout time.

When I first started doing the long walks (2 miles plus), I started noticing that towards the end of the walk,my hip flexors would start to tighten up. At first I thought it was joint pain, but I realized after doing some anatomy research, that it was the front flexors that were the problem. I started doing more stretches geared towards loosening those muscles, and it seemed to help. Also, running (jogging/trotting) doesn't seem to have the same affect, as my hips don't bother me at all when I am not walking.

The other complication is the diet I'm on is specifically geared towards little or no physical activity. When I started the long walks, then the riding, and then the runs, I started having to eat more just to get through them, and even then I wasn't really eating enough to recover well (it took me 5+ days of leg soreness to 'recover' from my first 2.5 mile run). In otherwords, I'm mixing weight loss with fitness gain, and while they are both very beneficial to my overall health, eating for one of the two is much easier than trying to eat for both, especially when you add in the complication of being (hopefully former) diabetic and trying to keep the blood sugar low.

My Dr. wanted me to hold off on the heavy exercise (stick to short walks) until I finished my weight loss goals (i'm about 35lbs short of my goal weight) so I could simplify the diet. But the weather has been too good to stay indoors, and having lost 50+ pounds already, I'm feeling so much better, it's hard not to WANT to get out and ride or run. So right now, I'm allowing a few more calories/carbs into the diet, at the expense of some weight loss (from 4lbs a week to 1-2lbs a week) in favor of getting some fitness activity in.

It's difficult to manage the food intake. "Down' days are especially problematic, as I still need to eat well enough to 'recover', but I have to watch the blood sugar closely. Finding foods that are suitable to provide energy for the rides/runs, but do not have a significant glycemic load is a challenge. And even finding them, finding the right portion, and the right balance of slow carbs, protein, etc... It's not easy.. I feel overwhelmed trying to figure it out...But I guess it's not a horrible problem to have.

Anyway, I took a down day from any exercise yesterday, and I think I'm going to take today as well ( I took a short walk at lunch). I'll do some stretching this evening and try to massage some of the soreness out of my legs.

I will do a long ride (20-30 miles) tomorrow, and then try a 3 mile run on Saturday and see where I'm at.

Soooo...

I joined a fitness center in my neighborhood. I spent some time exploring the place and doing some cardio work....

I realized quickly that I need a workout plan. I have no clue where to start. I did some chest and triceps work using the smith machine and some of the life fit equipment, but I really don't know how to schedule workouts to accomplish my goals.

They have a contract with some personal trainers, but they ooze 'scum', and only work on 6 month contracts, and I refuse to sign one.

Does anyone know of online resources, or books, etc... that I can use to research a basic workout plan?

My goals are petty simple. I just want to build (rebuild) some core strength and work on putting a little muscle back on my frame after the weight loss.

Signed up for the 8AM Spin class at the fitness club this morning.

Holy crap that was a humbling experience....

Spin is pretty rough, no joke. I've gone once or twice and it's tough to keep up if you're not used to it. Like anything else though if you go a few times recovery becomes easier.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Nice 16.5 Mile ride today

http://connect.garmin.com/activity/41112092

It was getting late, so I had to limit the ride to 1 hour to get back before dark, so instead of distance, I focused on keeping my cadence above 80 as much as possible, and tried to keep my speed up.

It felt really good. I ended up averaging 14mph, doing the 16.5mi in about 70min. This included a casual ride through Magnuson Park at the turnaround point.

My heart rate was in Zone 2-3 the entire time, and I've noticed that my heart rate recovery time is getting much shorter now.

I found a nearby park with some trails today. The trails include an uneven staircase (240 steps) with variable depth and height. I ran (jogged/walked) a loop around this trail 4 laps...about 1 hour.

My *** is kicked :p

Two fairly fast 10 mile rides yesterday evening

Out
http://connect.garmin.com/activity/41383917

Back
http://connect.garmin.com/activity/41383914

I was surprised at the pace I was able to maintain. I averaged over 16mph for both rides, which is well above anything I'd done before. I just felt good on the bike. I wasn't really intending to push particularly hard. I just wanted some effective cardio exercise, so I decided to ride out to the Marymoor Park velodrome and watch the Wednesday Night club races for a bit, and head home.

I also did some bicep/back weight lifting earlier in the day.

Anyone have any suggestions for reducing muscle soreness resulting from weight training? I can ride pain free and not have any soreness, but weight lifting leaves me sore for 2-4 days afterwards (depending on the intensity).

Commuted to work today. ~34 Miles round trip...

Morning
http://connect.garmin.com/activity/42074170

Evening
http://connect.garmin.com/activity/42131935

My legs haven't felt great the last few days, so I took it easy both ways. I think I'm going to take a couple of down days this week, then try to get a good run in this weekend, to get ready for the 5k on the 8th.

Sounds good, I'm taking 2 days off as well. My performance has been sub par, I think my body is trying to tell me something heh.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe