Derrick's ongoing journey

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Cowboy, thank you for the comments. I can tell you truly are a caring person. I get really upset just hearing about a divorce among people I don't even know that well, so you can imagine how I feel right now, only a few spoken words away from being separated from my soul mate for the rest of my life. A divorce has not officially been decided yet but I have all but run out of hope. I typed a long response but I just erased it. I'll just say "yes, we have tried ALL of those things and more." :(

Sometimes I think maybe it would be good to say more about it here in the hopes that someone would suggest something that just might fix our relationship forever. However, I think it would be best for me to keep the comments short and as vague as possible. I doubt posting about it on the internet is going to do anyone any good. I am doing well with my weight loss and I at least want to be able to come here and talk about that part of my life in a positive way. If my wife and I are saved by a miracle, I'll be sure to say something about it. Otherwise I think maybe just prayers, if you are the praying type. Thanks everyone. :angelsad2:
 
Cowboy, adding weight lifting is very important but it can take a long time to truly feel like you are getting all of the benefits from it. I'm a fan of lifting fewer reps (4 to 8) and heavier weights (last rep is at or near failure) because I can more easily tell when I'm getting stronger and I think you are more likely to gain muscle. Lifting weights is actually a lot of fun for most people compared to cardio. The hardest part is making sure you consume enough protein! It's tough to do.
 
:grouphug: Derrick. I know. I decided for a semi permanent space just two days ago. It may be for the rest of my life. It may not. All I know, is that I am exhausted of hope now too. :grouphug:

We can make it. Day by day. Life will lead us to where we need to be. Stay strong. And of course, you are in my prayers. :)
 
Derrick said:
Cowboy, thank you for the comments. I can tell you truly are a caring person. I get really upset just hearing about a divorce among people I don't even know that well, so you can imagine how I feel right now, only a few spoken words away from being separated from my soul mate for the rest of my life. A divorce has not officially been decided yet but I have all but run out of hope. I typed a long response but I just erased it. I'll just say "yes, we have tried ALL of those things and more." :(

Sometimes I think maybe it would be good to say more about it here in the hopes that someone would suggest something that just might fix our relationship forever. However, I think it would be best for me to keep the comments short and as vague as possible. I doubt posting about it on the internet is going to do anyone any good. I am doing well with my weight loss and I at least want to be able to come here and talk about that part of my life in a positive way. If my wife and I are saved by a miracle, I'll be sure to say something about it. Otherwise I think maybe just prayers, if you are the praying type. Thanks everyone. :angelsad2:
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I understand completely. Enough said. I will keep you in my thoughts and prayers though.
 
Derrick said:
Cowboy, adding weight lifting is very important but it can take a long time to truly feel like you are getting all of the benefits from it. I'm a fan of lifting fewer reps (4 to 8) and heavier weights (last rep is at or near failure) because I can more easily tell when I'm getting stronger and I think you are more likely to gain muscle. Lifting weights is actually a lot of fun for most people compared to cardio. The hardest part is making sure you consume enough protein! It's tough to do.
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I know it takes a long time to add muscle. I have always been a big guy- both in muscle and fat. I have always been one of those guys that is built like a house and can almost lift one-lol. With my weight loss because I concentrated on cardio and running to lose the weight - I lost quite a bit of muscle as well. Which I didn't mind as I kind of like the sleek runner's body - something I have NEVER had-lol. I am still running but need to tone and add a little muscle back. It is a hard balance to figure out. How much cardio do I need to do - how much lifting do I need to do? There are only 7 days a week and I need to rest as well. Right now- I am running 4 days a week- lifting two days a week and resting one day a week. I am not sure if it will all work out but I will make adjustments as needed. I used to work out in the gym in my younger days so know about the importance of protein in building muscle. Still trying to get my head around the extra calories though.
 
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Final weigh in day!

This morning Tanita said:
210.5 lb (-10.5 lb in 21 days) That averages to a half pound per day. Not bad.
25% body fat (-3% in 3 weeks)
40.5" stomach (-1.5" in 3 weeks)
39.5" hips (-1.0" in 3 weeks)

I wanted the RFL to kick start my weight loss plan and it has. I now plan on continuing my weight loss with a more moderate diet and more exercise. I hope to reach 191 lb by mid April. My overall goal is 10~12% body fat and competing in swimming and triathlons again.

I will try to get a after photo soon but I don't have my tripod with me for the next couple days.
 
Wow I had lots to read since I came by last! Looks like things are getting better and I can tell you are on the right path! I love that you went back to cardio - running and getting your heart pumping can do so much to your mood. I think that was a great step. Congrats on the pounds lost too and looking slimmer! I like how you said it's just the beginning! Keep it up Derrick!! Oh and I also love, love, love the pics!! I love photography too!
Your doing great friend!!! Keep pushing hard!
 
Hi Lisa. I read a lot of your diary last night. Sorry I didn't reply. I honestly couldn't think of anything to say that hadn't been said already. I will say it is so weird how we all seem to do good together or do bad together at long stretches at a time. Let's hope that 2011 is just going to be an incredible year for all of us. Congrats on getting into the 140's again! Keep going!

As for me, yesterday was another weightlifting workout. I will have to type the details later, no time right now.

This morning I did a lot of stretching followed by 30 minutes of treadmill.
I actually jogged over 1.5 miles without stopping! I felt incredible. Speeds ranged from 5.6 to 7.0 mph. Total calories burned (according to my Polaris heart rate monitor) was 457. Max heart rate was 178 and average heart rate was 157. I am really shocked at how soon I am running these distances without stopping to catch my breath.

Finally, yesterday evening I purchased 12 more Personal Training sessions with yet another trainer. This one is going to train me in muai thai kickboxing. I need to release some frustration on some punching pads. :D

Derrick
 
Thanks brawny! Things have improved between us the past couple days but I am very cautiously optimistic because this has been a very repetitive pattern lately. Baby steps I guess. Baby steps.

I did cardio again this morning. Rode 7.50 miles on the stationary bike in 27:00 minutes. Then I got off the bike and walked on the treadmill at 3.5 mph with a 3.5* incline for about 5 minutes. I am trying to slowly get myself prepared for a 5K run on April 2nd and a Sprint Triathlon on May 1st. It's the same one I did two years ago. I want to kick the crap out of my time.

I weighed 211.0 this morning with 24% body fat according to Tanita. That is good that I have not put any weight back on since ending the crash diet. It is more common than not. I hope to be 209 within one more week.

Derrick
 
This morning Tanita said:
211.0
23% body fat

I am very pleased for several reasons. First, when ending the RFL diet, one is supposed to gain back the water weight they dropped when they first started the diet. That hasn't really happened to me. Second, my body fat percentage is continuing to drop. Finally, I continue to look better every week and I can literally feel (with my own hands) that I am getting smaller in the areas I tend to carry the most amount of fat.

Yesterday I was supposed to start working out with a trainer who is going to teach me kickboxing. Unfortunately he was sick so I really didn't know what to do with myself at the gym. My sciatic nerve problems have returned as soon as I started running again and my right knee pain has returned as soon as I started biking again. I thought about it and decided to swim. I only swam 1,000 yards but it felt nice to be in the pool again.

I have been very physically tired from all of the cardio I did this week. I'm not sure what to make of it. My carb intake has been adequate this week but perhaps I am still recovering from the 3 weeks of zero carbs. Maybe it has to do with not enough glycogen restored to my muscles yet?

At lunch time I am working out with my PT of 7 months. I told him to come up with a total body resistance workout that will kick my ass. I talked to him on the phone yesterday and he says he has come up with something. I'm looking forward to it. Him and I hit it off right from the start and have become good friends. He has an invitation to try out for a European professional basketball team this summer. I call him "the freak" because he's a freak athlete and doesn't necessarily look like it. He started out at 230 and has worked his way down to 205 in order to get in shape for basketball. He's 6' 2". These days he looks more like a basketball player, whereas when I first met him he looked more like a football player. LOL

Well, I'm still eating great, still working out hard and still focused on my goals. Have a great day everyone!

Derrick
 
If you have sciatic nerve pain because of a lower back problem, you need to be very careful with running and avoid walking with an inclination. That's very tough on the back. Cycling or rowing are better options. The elliptical works for some but only if you fully control the movement (meaning that you only move your legs and not 'bob' up and down). Also be careful with explosive movements that come with sports like kickboxing or squash. Make sure to stretch your harmstrings a lot. What really helps is to lay on the floor (on your back) with your legs against the wall (your butt as close to the wall as possible).
 
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Sweat Daily said:
If you have sciatic nerve pain because of a lower back problem, you need to be very careful with running and avoid walking with an inclination. That's very tough on the back. Cycling or rowing are better options. The elliptical works for some but only if you fully control the movement (meaning that you only move your legs and not 'bob' up and down). Also be careful with explosive movements that come with sports like kickboxing or squash. Make sure to stretch your harmstrings a lot. What really helps is to lay on the floor (on your back) with your legs against the wall (your butt as close to the wall as possible).
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Yeah, it's a tough one. I have two mild bulging disks in my lower back and I also have narrowing of the nerve pathway which is essentially a pinched nerve I believe. It's the last one that is causing most of my problems. I went and saw a pain management specialist but he was reluctant to give me injections because I had taken a two month break from exercising and the pain had completely gone away by the time I saw him. He told me to come back if the pain returns upon resuming exercise. I think I will try the injections. I really want to run. I also get a massage once a week to try to alleviate some of the pain. The pain only lasts for 24 hours and is about a level 3 or 4 on a scale of 1 to 10.

Kickboxing really aggravates it also. The kicks obviously. If worse comes to worse, I'll just do boxing.

Getting "old" sucks! :banghead:
 
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Be aware that injections don't work for everybody... I've finally decided to give up on sports that are detrimental to my back. When I feel great and am tempted to start running again, I really have to remind myself that its precisely because I quit running/squash that I feel great.

I want to feel great structurally so I therefore stick to sports that are good for me. I don't want to have to take breaks from exercising because of pain. It's not worth it (have to admit that it took me nearly a year to get to this point - the power of wishful thinking...).
 
I'm fully aware that injections do not work for everyone. I'm certainly going to at least give them a chance before deciding I can never be a runner or a triathlete. I don't give up that easily. I've been battling sciatic nerve pain, knee pain and neck pain for two years. I did my triathlon two years ago with a locked up neck. These are all just more of Satan's shenanigans in my life. Fuck him. I'll kick the shit out of him.
 
:D
Hopefully I don't get in trouble for my choice of words. I try not to cuss very often. I'm just fed up with all the challenges life has brought me the last two years. When I'm determined like I am right now I'll take on anyone and anything. ;)
 
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