adefwebserver's Journal, 05 November 2018

Day 1 of a planned 5 day ‘no solid food’ fast
Blood sugar 106 mg/dL

💪🏾 I lifted weights yesterday. So happy I was able to get back up to 200lbs! What this means is that I am taking weight, that weighs 30lbs more than I do, putting it on my back, and doing 30 squats. I then do 18 deadlifts with that weight, and 30 shrugs.

🏋🏾 With my remaining time at the gym I may do some other exercises, but as @JimmiePop taught me (from the Leangains site) squats and deadlifts are the only exercises that really matter. I get to the gym three days a week, do these, and then get out. I’m at the gym 30 minutes to 45 minutes tops.

📈 I monitor my blood sugar daily. I bought a CareTouch meter on Amazon. I have to prick my finger to get the reading. I only track my morning fasted level, but a true diabetic would track their readings all day. The reason I know I am 'insulin resistant' is because I can have a 'fasted' blood glucose reading above 110. This morning it was 106! My body is suppose to produce insulin to 'reduce' my blood sugar. When that doesn't happen my body will produce 'more' insulin. High levels of insulin is what makes me fat (see: "The Obesity Code: Unlocking the Secrets of Weight Loss" - https://amzn.to/2sAbluO)

🍪 I think the problem was the Snickerdoodle cookie I had late last night. I suspect it is still sitting in my stomach producing a constant stream of insulin... Yes there is the "dawn phenomenon" where my body releases hormones that trigger my liver to put out glucose while I sleep, but this normally never puts me above 98.

😎 Life is Good! Have a great day everyone!
170.0 lb Lost so far: 37.0 lb.    Still to go: 6.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 05 November 2018:
640 kcal Fat: 20.00g | Prot: 96.00g | Carb: 12.00g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Snacks/Other: Quest Vanilla Milkshake Protein Powder. more...
2105 kcal Activities & Exercise: Walking (exercise) - 3.5/mph - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...
on diet adefwebserver's own diet   steady weight

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Comments 
No Upper Body Exercises? Chest or Arms? 
05 Nov 18 by member: srossca
I am training starting tonite. Any suggestions? 
05 Nov 18 by member: Alnona
ah I did not see a cookie on your list when I checked early, still you are doing great 
05 Nov 18 by member: baskington
Day 1 of a planned 5 day ‘no solid food’ fast - I can set my calendar by you - I know this must be Monday! :) I think it is so great that you have found a plan for yourself and that you are happy while doing it - a great win-win for you after a lot of dedicated experimentation!! 
05 Nov 18 by member: nikeit
You have amazing self-awareness. Glad you have found a path that works, and wish you the best in sticking to it! 
05 Nov 18 by member: TomLong
@nikeit - Thanks! I am thinking about journaling tomorrow how this is actually my 'maintenance' plan :) 
05 Nov 18 by member: adefwebserver
@baskington - I pre-logged what I planned to eat, then changed my mind and updated this morning. The problem with the Quest cookie is that while it has a low glycemic index it 'stays around' for a long time :( I would have been better off eating Mrs. Fields cookies. Then I could 'take the hit' and then be done with it. 
05 Nov 18 by member: adefwebserver
@srossca - Squats and deadlifts seem to work my entire body. The reason I am keeping it to just this is that I feel I am 'building my body in proportion'. I also do pullups, pushups, and a little bench presses, but obviously not 200lbs.  
05 Nov 18 by member: adefwebserver
@TomLong - This is the third months I have been doing this. Basically it keeps me from 'going on a binge'. 
05 Nov 18 by member: adefwebserver
Have you heard of the dawn phenomenon? Many of us have naturally higher blood sugar in the morning. It's the way your body prepares you for becoming active. I always wonder about that for you since it sounds like you test your blood sugar in the morning. I experience the dawn phenomenon. Chris Kresser's website has a great series on testing blood sugar I think you'd find super interesting. He has some smart recommendations about testing blood sugar levels for issues. 
05 Nov 18 by member: Officially39
@Officially39 - Yes there is the "dawn phenomenon" where my body releases hormones that trigger my liver to put out glucose while I sleep, but this normally never puts me above 98 :) 
05 Nov 18 by member: adefwebserver
Funny I don't squat or deadlift. I used to though. 
05 Nov 18 by member: Diablo360x
Adef, look into mind-muscle connection techniques as you progress. It'll really help 👍 
06 Nov 18 by member: chrisw77
I'm with you Diablo - I quit a month ago to get my top half caught up lol. They'll be back in the mix mid-2019 again I suspect 
06 Nov 18 by member: chrisw77
I recommend MMC because, although they work a lot of muscles, focus on the target muscles to accurately develop the right ones and less on the secondary movers  
06 Nov 18 by member: chrisw77
I just started back on squats (due to ankle surgery) & do deadlifts every week. They are primary exercises.  
06 Nov 18 by member: srossca

     
 

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