Health

This week I exercised three days for 1 hr each, for a total of 180 min. I may do some more today, more likely not. This meets my “bare minimum” which is 150, the equivalent of 30 min for 5 days, but doesn’t get to my next goal of 210 min. I have been a bit careless with both diet and exercise the last couple weeks. Right at this moment I am at 257.6, so that means I have slipped by 5 or 6 pounds. I haven’t been paying a lot of attention to diet, hoping that putting time into exercise would negate the need for it, but I know I really need to do both in order to get to my weight goal. I will keep up the cardio and try to watch portion sizes a little bit for the next couple weeks.

Exercise log for December Thu 12/1: no Fri 12/2: no Sat 12/3: exercise bike, 60 min, 16.25 miles Sun 12/4: no Mon 12/5: exercise bike, 60 min, 16.25 miles Tue 12/6: no Wed 12/7: exercise bike, 60 min, 16.25 miles Thu 12/8: no Fri 12/9: no Sat 12/10: exercise bike, 60 min, 16.25 miles Sun 12/11: no Mon 12/12: no Tue 12/13: no Wed 12/14: no Thu 12/15: no Fri 12/16: exercise bike, 60 min, 15 miles Sat 12/17: exercise bike, 60 min, 15 miles Sun 12/18: exercise bike, 60 min, 15 miles Mon 12/19: no Tue 12/20: no Wed 12/21: no Thu 12/22: no Fri 12/23: no Sat 12/24: no Sun 12/25: no Mon 12/26: sick Tue 12/27: sick Wed 12/28: sick Thu 12/29: sick Fri 12/30: sick Sat 12/31: sick

Exercise log for November Tue 11/1: exercise bike, 30 min, 7.5 miles Wed 11/2: none, slacker! Thu 11/3: exercise bike, 40 min, 9 miles. weight 253.0 net, a.m. Fri 11/4: exercise bike, 35 min, 9 miles Sat 11/5: exercise bike, 40 min, 10 miles Sun 11/6: exercise bike, 45 min, 12 miles Mon 11/7: exercise bike, 40 min, 10 miles Tue 11/8: exercise bike, 40 min, 10 miles, weight 252.8 net, a.m. Wed 11/9: stairs, 51 levels in 33:07, 38.9 sec each, weight 251.0 net, a.m. Thu 11/10: not feeling well Fri 11/11: none Sat 11/12: none Sun 11/13: none Mon 11/14: none Tue 11/15: none Wed 11/16: none Thu 11/17: none Fri 11/18: none Sat 11/19: none Sun 11/20: weight 256 or so (creeping back up) Mon 11/21: bike, 45 min Tue 11/22: none Wed 11/23: Thu 11/24: Fri 11/25: Sat 11/26: Sun 11/27: Mon 11/28: Tue 11/29: bike, 48 min, 13.65 miles. Weight 259. ack! Wed 11/30:

Exercise log for October Sat 10/1: none Sun 10/2: none Mon 10/3: exercise bike, 30 min Tue 10/4: walk/run (about 90/10), 35 min, approx 2 miles Wed 10/5: stairs, 37 levels, 23:39, 38.35 sec each. weight 253.0 (home, a.m., net) and 254.0 (work scale, after breakfast) Thu 10/6: stairs, 40 levels, 25:31, 38.27 sec each. Fri 10/7: stairs, forgot the count Sat 10/8: none Sun 10/9: none Mon 10/10: stairs, 40 Tue 10/11: stairs, 42 Wed 10/12: stairs, 45 Thu 10/13: stairs, 45 Fri 10/14: stairs, 46 in 27:33, 35.93 sec each, weight 252.5, afternoon Sat 10/15: none, wt 251.2 (home) Sun 10/16: none, wt 249.4 (home) Mon 10/17: stairs, 47 in 29:33, 37.72s each, weight 250.0 after workout (before lunch) Tue 10/18: stairs, 48 Wed 10/19: stairs, 50 in 29:52, 35.84s each Thu 10/20: stairs, 51 in 30:32, 35.93s each Fri 10/21: exercise bike, 7.5 mi, 30 min Sat 10/22: none Sun 10/23: none Mon 10/24: exercise bike a.m., 9 mi, 40 min Tue 10/25: exercise bike, 7.5 mi, 30 min Wed 10/26: exercise bike (work), 11 mi, 30 min Thu 10/27: exercise bike, 7.5 mi, 30 min. wt 248.6 a.m. Fri 10/28: none Sat 10/29: exercise bike, 10 mi, 40 min Sun 10/30: none Mon 10/31: stairs, 51 in 34:something, wt 256 (hmm, weird)

Exercise log for September Thu 9/1: (vacation) Fri 9/2: (vacation) Sat 9/3: (vacation) Sun 9/4: (vacation) Mon 9/5: (problems with toe) Tue 9/6: (problems with toe) Wed 9/7: (problems with toe) Thu 9/8: (problems with toe) Fri 9/9: (problems with toe) Sat 9/10: (slacking) Sun 9/11: (slacking) Mon 9/12: (slacking) Tue 9/13: stairs, 27 levels, 19 min weight: 256.5 Wed 9/14: stairs, 28 levels, 21 min Thu 9/15: stairs, 29 levels, 22 min Fri 9/16: stairs, 31 levels, 23 min weight: 255 Sat 9/17: none Sun 9/18: none Mon 9/19: stairs, 33 levels, 25 min weight: 256 Tue 9/20: bike, 30 min Wed 9/21: stairs, 34 levels, 28 min weight: 253 Thu 9/22: stairs, 35 levels Fri 9/23: stairs, 36 levels, 25:25, 42.35 sec each. weight: 254.5 (note: work clothes +7, gym clothes +3.5) Sat 9/24: none Sun 9/25: none Mon 9/26: exercise bike, 30 min, 7.5 miles. weight 253.6 (home scale, w/clothes) Tue 9/27: exercise bike, 30 min, 7.5 miles. weight 256 (home scale, no clothes, after dinner) Wed 9/28: exercise bike, 30 min, 7.5 miles Thu 9/29: exercise bike, 30 min, 7.5 miles. weight 253.0 (net, home scale, a.m.) Fri 9/30: exercise bike, 30 min, 7.5 miles. And cleaned house. weight 254.4 (net, home, a.m.)

Exercise log for August Mon 8/1: Morning workout Tue 8/2: Wed 8/3: Thu 8/4: Fri 8/5: Sat 8/6: Sun 8/7: Mon 8/8: Tue 8/9: Wed 8/10: Thu 8/11: Fri 8/12: Sat 8/13: Sun 8/14: Mon 8/15: Tue 8/16: Wed 8/17: Thu 8/18: Fri 8/19: Sat 8/20: Sun 8/21: Mon 8/22: Tue 8/23: Wed 8/24: Thu 8/25: Fri 8/26: Sat 8/27: Sun 8/28: Mon 8/29: Tue 8/30: Wed 8/31:

Exercise log for July Fri 7/1: Exercise bike, shoulder free weights, calisthenics. wt 260 Sat 7/2: Walking, 30 min Sun 7/3: Mon 7/4: Morning workout Tue 7/5: Wed 7/6: Morning workout Thu 7/7: Fri 7/8: Morning workout Sat 7/9: Sun 7/10: Mon 7/11: Morning workout Tue 7/12: Wed 7/13: Morning workout Thu 7/14: Fri 7/15: Bike, 20 min Sat 7/16: Sun 7/17: Mon 7/18: no workout Tue 7/19: Wed 7/20: Bike, 25 min Thu 7/21: Fri 7/22: Morning workout Sat 7/23: Sun 7/24: Mon 7/25: Morning workout Tue 7/26: Wed 7/27: Morning workout Thu 7/28: Fri 7/29: Morning workout Sat 7/30: Sun 7/31: Bike, 20 min

Exercise log for June Wed 6/1: Thu 6/2: Fri 6/3: Sat 6/4: Sun 6/5: Mon 6/6: Tue 6/7: Wed 6/8: Thu 6/9: Fri 6/10: Sat 6/11: Sun 6/12: Mon 6/13: Tue 6/14: Wed 6/15: Thu 6/16: Fri 6/17: Sat 6/18: Sun 6/19: Mon 6/20: walking 10 min, chest dumbell 25# 3x10, chest press 85# 3x10, jack, flutter, dolly, crunches 15 min Tue 6/21: Wed 6/22: elliptical 6m, treadmill 10m, bicep dumbell 20# 3x10, bicep ezbar 55# x15, tricep dumbell 10# 2x10, tricep rope pulldown 60# 3x8, overhead rope pulldown 60# 3x8, jack, flutter, dolly, mixed crunches. wt 256. Thu 6/23: Fri 6/24: treadmill, free weights (shoulders and back), calisthenics Sat 6/25: Sun 6/26: Mon 6/27: treadmill, free weights (chest), calisthenics Tue 6/28: Wed 6/29: treadmill, free weights (bicep/tricep), calisthenics Thu 6/30:

Exercise log for May Sun 5/1: Mon 5/2: Tue 5/3: Wed 5/4: Thu 5/5: Fri 5/6: Sat 5/7: Sun 5/8: Mon 5/9: Tue 5/10: Wed 5/11: Thu 5/12: Fri 5/13: Sat 5/14: Sun 5/15: Mon 5/16: Tue 5/17: Wed 5/18: Thu 5/19: Fri 5/20: Sat 5/21: Sun 5/22: Mon 5/23: Tue 5/24: Wed 5/25: Thu 5/26: Fri 5/27: Sat 5/28: Sun 5/29: Mon 5/30: Tue 5/31:

I am officially off the low-carb diet, due to the attack of gout and other concerns. It did what it was supposed to do, though… I lost 9 pounds on it in 3 weeks. That rate is probably too aggressive, though. The directions from my doctor(*) are to follow a low-calorie, low-fat diet. Which sort of leaves the door open to any number of diets. The deciding factor for me is that I want something that’s easy to figure out. That is, I want to be able to eat a sensible breakfast and lunch, and then instantly (or at least quickly) figure out what would be best for dinner in order to balance things out. ...