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Eight hours of sleep with one wide awake episode. I drank four cups of weak coffee. Overslept by 37 minutes because I didn't set the alarm.
Morning plank and ten minutes first thing in the morning on the Air Walk Trainer to burn off glycogen.
Friday was an up day on the Alternate-Day Diet (eat all I want) .
My sister referred me to a sport physiologist she and her husband use to help with my sarcopenia. She highly recommends him. My brother-in-law first met him when he was working at a hospital wellness center before he established his own practice. Here's his flyer:
Not satisfied with following the latest trends, I focus on the lasting truths in physiology and psychology to develop life-long solutions for your specific needs.
NUTRITION EVALUATION
Along with considering your current health status,
I will evaluate your body composition and current
metabolism to determine your healthy goals. Next, I
will develop a plan to give you the right food in the
right amount at the right time. Then, you and I will
develop sample menus for your success. This is not
another dead-end diet, this is your forever endeavor!
HEALTH & FITNESS EVALUATION
To determine your specific needs, I will consider
your current health status and conduct relevant tests.
These include, but are not limited to, your resting
heart rate, blood oxygen saturation, resting blood
pressure, body composition, flexibility and posture.
EXERCISE PRESCRIPTION
From your Health & Fitness Evaluation, I will
develop a science-based plan meeting your specific
needs that is progressive but not too aggressive! To
implement your plan, we will meet and I will teach
you how to get the most from your time and effort.
REEVALUATIONS
While meaningful progress can be made within
weeks, soon after, your body and, particularly, your
mind can rebel, pulling you back into unhealthy
habits. With ongoing evaluations, I can accurately
adjust your plan and guide you through the physical
and emotional challenges of change.
With a Bachelor of Science in Exercise
Science and Human Performance, a Master
of Sport Science in Fitness Management and
over 20 years of success in health, fitness,
rehabilitation and research, let me help you
help yourself, now and forever!
Cardio: one hour on the Air Walk Trainer yesterday, plus five minutes every hour to offset the effects of sitting. Steps: 963. My new daily average to surpass is 738. My record on the Striiv Smart Pedometer is 1,781.
Time spent on organizing the kitchen to date: four hours, 15 minutes.
Diet Calendar Entry for 08 November 2014:
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984 kcal
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Fat: 26.80g | Prot: 71.55g | Carb: 122.68g.
Breakfast: Coffee, Sugar. Lunch: Knorr Alfredo Sauce Mix, Cooked Broccoli (Fat Not Added in Cooking), Barilla Whole Grain Penne Pasta, Sugar, Coffee (Brewed From Grounds), Jarrow Formulas Whey Protein Unflavored, Coffee (Brewed From Grounds), Sugar. Dinner: Milk (Nonfat), Whey Protein Unflavored. Snacks/Other: Almonds, Midnight Reverie Chocolate 86% Cacao. more...
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1 to 20 of 23
 Comments
Mmmmm sounds good but no nutrition degree, that doesn't always mean much. His premise and promise sounds good. With your health issues you might want to see what he recommends.
08 Nov 14 by member: wholefoodnut
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My doc is a sports medicine and family practice specialist both so she as been a positive factor in my journey.
08 Nov 14 by member: wholefoodnut
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I am definitely going to consult with him. My sister swears by him. She recently lost fat and gained four pounds of lean muscle mass. I've got the weight loss under control as I close in on my goal. Now I want to focus on regaining muscle mass I may have lost as a result of earlier crash dieting.
08 Nov 14 by member: ChrisComedy
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That will be great to have such a knowledgeable person guiding you through the process. Good luck!
08 Nov 14 by member: Deb_N
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So I am a bit confused. You mentioned losing muscle mass due to EARLIER crash dieting, but when I look at your diet log, it appears you are on a crash diet right now, ongoing since Oct 20th (always below 1000 and often closer to 500 cals)? I plugged your numbers into Scoobysworkshop.com fast calorie calculator, with age and height being neglible, you should be eating 1200-1300 calories at minimum, IF you were sedentary (and I know that is not the case), just to keep a 20% calorie restriction (max he recommends). Perhaps you are not logging all your food... but as detailed as you are on your daily exercise rountine, I tend to think you do log all your food. Scooby also has a muscle gain calculator that spits out a sample meal plan as well. Maybe plug you numbers in there and see how his recommendations compare with your visit to the doctor. Happy Muscle Gaining!
http://scoobysworkshop.com/muscle-gain-calculator/
08 Nov 14 by member: ckworksalot
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Hope that guy works out for you. Might be interesting just to see what he has to say about a fitness and diet routine for you. Good luck!
09 Nov 14 by member: kattay
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At the risk of repeating myself, I will repeat myself. Please don't post links in comments, people. There's a glitch in FatSecret which renders them unusable. I know people are trying to help, but it is just an exercise in frustration to post them. I've said this before, but I'm saying it again because apparently the word has not gotten out.
10 Nov 14 by member: ChrisComedy
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It just occurred to me that messed-up links in comments could be a feature, not a bug, to prevent spam.
10 Nov 14 by member: ChrisComedy
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My bad... I noticed the links get truncated in the preview screen but thought they were available if you actually clicked on the comment. Here is the address for you to cut and paster in your browser.
scoobysworkshop.com/muscle-gain-calculator
Curious to compare with doctors recommendations. Again, HAPPY MUSCLE GAINING!
10 Nov 14 by member: ckworksalot
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Darn it! it did it again, even without http in front of it!!!
Will try to trick it by leaving the "." and the "/"'s out !
scoobysworkshop com muscle-gain-calculator
If all else fails, just go to his website, click on fitness tools on the right hand side and select the muscle gain calculator.... Have fun!
10 Nov 14 by member: ckworksalot
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Got it! Thanks for not giving up.
10 Nov 14 by member: ChrisComedy
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ckworksalot: "Perhaps you are not logging all your food..." Exactement.Sometime I do, but not always. My definition of a crash diet is rapid weight loss such as more than a pound a week. That was some time ago.
10 Nov 14 by member: ChrisComedy
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Hello Chris, you mention morning plank. What is that?
11 Nov 14 by member: wstephen
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Chris,how wonderful to have someone in "the field" to be able to get info that you can use to propel you into your next part of your journey!!! Let us know what he recommends for you :) as well as the results you attain from applying his methods. I'm not certain how you or CK got your definitions for a "crash diet" but *my* idea of a crash diet is *any* diet that is unsustainable/unrealistic/unreasonable.Thus the "crash". i also happen to believe that while calorie consumption can be determined by each individuals personal #'s (wt/ht/age/activity/etc) I also believe that it can & possibly should be manipulated/recalculated by the individual personally,especially if said individual in all honesty is listening to their body.No 2 are alike nor are their needs.Even if they are twins :)
11 Nov 14 by member: myawethinTICself
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Wishing you much success on what you do :)
11 Nov 14 by member: myawethinTICself
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Sit-ups once ruled as the way to tighter abs and a slimmer waistline, while “planks” were merely flooring. Now planks — exercises in which you assume a position and hold it — are the gold standard for working your core, while classic sit-ups and crunches have fallen out of favor. Why the shift?
One reason is that sit-ups are hard on your back — by pushing your curved spine against the floor and by working your hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back. When hip flexors are too strong or too tight, they tug on the lower spine which can be a source of lower back discomfort.
Second, planks recruit a better balance of muscles on the front, sides, and back of the body during exercise than sit-ups, which target just a few muscles. Remember, your core goes far beyond your abdominal muscles.
Finally, activities of daily living, as well as sports and recreational activities, call on your muscles to work together, not in isolation. Sit-ups or crunches strengthen just a few muscle groups. Through dynamic patterns of movement, a good core workout helps strengthen the entire set of core muscles — the muscles you rely on for daily activities as well as sports and recreational activities.
- Harvard Medical School
11 Nov 14 by member: ChrisComedy
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Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000, and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight.
- Web MD
12 Nov 14 by member: ChrisComedy
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Thanks, myawethinTICself.
12 Nov 14 by member: ChrisComedy
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12 Nov 14 by member: myawethinTICself
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12 Nov 14 by member: myawethinTICself
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