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It's been a long time from my last posted weight change...I've been cycling up/down close to my last posted weight and I usually don't record a weight change unless it's sustained (and I'm not dehydrated) by at least a pound (up or down).
In the last month and a half I've whittled a bit of fat from my sides and lower stomach and also lost a belt loop. I've also experimented with targeted carb loading, Intermittent Fasting (IF), using different eating windows, etc. based on some info found here at FS and from other sources.
For the record I think flexible IF is a great way to help both lose weight and work with a maintenance weight program...calorie restriction as well as other health benefits are expereinced. No matter what IF protocol you use, my recommendation if you IF, use a IF protocol that works easiest for you and your lifestyle / circumstances.
Also, unfortunately about 40 days ago I re-injured my left shoulder pretty bad, torn rotator cuff and other stuff...two Dr. visits already, ultrasound, x-ray and MRI in the next two weeks to confirm and assess the damage and possible treatment. Surgery, as presented to me, doesn't sound too promising with a one year process with no guarantees that it will be back to normal at the end of it...really hoping I can deal with it without surgery.
Other than the shoulder, everything else is super awesome, happy with life, diet and finding a final maintenance weight window that will work for the long haul.
Looking forward to the next month doing some 10-20-30 HIIT with my good buddy Bill (Draglist)...we'll see how much fat we can terminate :-)
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203.0 lb
Lost so far: 37.0 lb.
Still to go: 3.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 18 July 2016:
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1851 kcal
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Fat: 84.03g | Prot: 109.67g | Carb: 171.26g.
Dinner: Cottage Cheese (Lowfat 1% Milkfat), Mrs. Freshley's Honey Buns, Beef Brisket (Whole, Lean Only), Southern Home Potato Salad, Taylor Farms Kale Chopped Salad with Brussels Sprouts. Snacks/Other: Sweet Cherries, Blueberries, Yoplait Source 0% Yogurt - Dessert Selection, Trader Joe's 100 Calorie 70% Cocoa Dark Chocolate Bars, Gatorade G2 Perform 02 - Cool Blue. more...
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2630 kcal
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Activities & Exercise:
Do It Yourself (DIY) - 1 hour and 30 minutes, TRX - 10 minutes, Resting - 14 hours and 20 minutes, Sleeping - 8 hours. more...
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losing 0.1 lb a week
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1 to 20 of 25
 Comments
Steven, you have heard me dribble on here for 9 months about my knee, and after going to these concerts lately it is a bit painful, but I never thought I could get to this point without surgery. I also have a bad shoulder with something similar. Sometimes it can sometimes help your hurt muscles with very light lifting. My bone scan showed problems in the area of my knee and shoulder. Surgery may be your best option, but you might give working on it, and time a try. Best of luck on it!
18 Jul 16 by member: warrenwinter
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Thanks Warren, the shoulder has some torn soft tissue...so mostly they just want me to keep up the range of motion for the present. April, for me, losing a bit of fat is just keeping calorie intake in a reasonable range as well as continuing to do resistance and other training to keep things tight. It is a slow process right now compared to six months ago....but for sure I'm not fanatical about restricting intake or putting in extreme "work outs", to me it feels like just changing a few habits, being aware of my total intake and keeping active. For abs I do some resistance training (TRX) and hypopressive exercises.
18 Jul 16 by member: Steven Lloyd
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Steven, sorry about the re-injured shoulder. I hope you can get relief without having to go through surgery. I too need shoulder surgery and the surgeon warned me that recoup is very lengthy and of course, no guarantee. And good for you on the green arrow!!!
18 Jul 16 by member: IamLinny
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Haha Linny, too funny...I was commenting on your journal as you were commenting on mine. Agree with you on the surgury, as far as I know right now take care!
18 Jul 16 by member: Steven Lloyd
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Hoping for the best for you, Steven. Prayerful that no shoulder surgery is required. Great going with your IF progress. Take care, buddy.
19 Jul 16 by member: ChicaLean
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At my yoga class (so second hand) there are several folks who've made great progress seeing talented Physical Therapists for rotator cuff problems. Ask around for a good one, apparently they can do a lot without surgery.
19 Jul 16 by member: erikahollister
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19 Jul 16 by member: chesgreen
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Glad to hear you're doing well, other than the rotator cuff injury. I tore mine a few years ago, it eventually healed w/o surgery but took a long time for all the issues to finally go away.
19 Jul 16 by member: jmb3450
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Fantastic - what you wrote at the top is hpw I operate as well. I am cycling around my posted weight but do not post a loss until it is consistent and sustained.Like you, I also continue to experiment...gotta tweak!
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Good luck with the shoulder, I really hope you can fix it with time, and not surgery. My chiropractor told me that the shoulder takes about 3 times as long to heal after surgery than knee replacement. So - having said that, hang in there if at all possible without surgery.
19 Jul 16 by member: FrankieBluEyes
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Thank you Chica, little buddy...Other than the shoulder things are good. Thanks Erika, I've heard the same...I've already found a PT that has a great reputation dealing with these type of injuries, I'll explore this option first before signing up for surgery, my Dr. Is on the same page too. Thnx Ches...I've found that HIIT is a great way to move to another level of fitness and that the 10-20-30 protocol works real well!! Ya Jim, that shoulder of mine has been off & on since 2007 (went off a small cliff), reinjured it late March, then again mid June...pretty bad right now compared to the past, no strength & limited movement. Hoping (fingers crossed) that it is "fixable".
19 Jul 16 by member: Steven Lloyd
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HCB, my weight goes up and down a lot in a day and week based on many factors...for me it can change so much that it is pointless to log every up and down...I also don't log any change (up or down) unless I'm sure it is sustained. This is different than a lot of people on FS, but it works for me...I do weigh myself every day, often a few times (eg. pre & post workout) to see what is going on...FYI, I'm getting pretty good at predicting my weight before I step on the scales by how my body feels. As far as expirimenting goes...while I think I've got a great "toolbox" now to help keep me on track, a lot of this is trial and error to figure out what works :-)
19 Jul 16 by member: Steven Lloyd
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19 Jul 16 by member: Steven Lloyd
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There are scores of resistance exercises one can do for torn rotator issues - yes it is best to let some good healing begin - tissue, tendons whatever - but then there are muscles in the region that can be worked and they will even help to protect that region while healing continues - sort of like how a really strong core/abs can help with back pain and healing, and reduced swelling and inflammation. And always, to lose weight, with any injury there are plenty o things to do to get the cardio rate way up and sustained. Good luck with everything!
20 Jul 16 by member: ollieollieoxenfreee
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Thank you Ollie...I'm in agreement on how I hope the shoulder heals...my shoulder was "healed" pretty good from the 2007 trauma, you could still see the torn non-connected muscles but the other ones around the tear had compensated nicely. This March I reinjured it, but not real bad, then without it getting better I re-injured it again, but bad in mid-June...both times not doing anything stupid, just bad luck and day to day living....hurts like a sucker when it gets moved into a position it doesn't like :( Now I am sure hoping that it can heal like it did the first time, that would be ideal. Cardio workouts still fine (mainly elliptical), however I am a bit concerned re how cross country and ski touring will work out this coming winter.
20 Jul 16 by member: Steven Lloyd
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Steven, good to see you posting regularly again, missed you while you were busy :) sorry to hear about the shoulder re-injury, that really sucks as winter sports are right around a very hot corner :) Experimenting is good, I am a very firm advocate of trying things out :)
20 Jul 16 by member: debrafrederick
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Debra, still a little busy and will be offline from Friday through to Sunday or Monday (camping and no cell service)...will miss all you guys :) Good news though, I will likely try the new tree bark diet, low cal and high fibre but hurts like heck when things "travel the distance" Ooooo... :-0
20 Jul 16 by member: Steven Lloyd
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careful what you wipe with. Have fun.
20 Jul 16 by member: chesgreen
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self-wiping is a key benefit Ches
20 Jul 16 by member: Steven Lloyd
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Good hearing from you Steven Lloyd, sorry to hear about your shoulder injury, hope it all works out with out to much grief to you. Well done on your "whittling" your IF and exercise routine, you sound like you have a great plan that is working for you. Keep it up.
20 Jul 16 by member: newmooney
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