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Kaizen - Continuous Improvement

Discussion in 'Fitness Journals' started by Shamie, Mar 1, 2006.

  1. macdiver

    macdiver Well-Known Member
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    Did it mention how much his skin weighed? I saw a show a few years back where it was around 30 pounds or so. I think this guy had lost around 200 pounds before the operation and the skin operation took him from a little over 200 to around 170. It was a major surgery on his stomach, back, but, and legs. I don't recall if they did the arms too.
     
  2. Shamie

    Shamie Senior Member

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    Did it mention how much his skin weighed? I saw a show a few years back where it was around 30 pounds or so. I think this guy had lost around 200 pounds before the operation and the skin operation took him from a little over 200 to around 170. It was a major surgery on his stomach, back, but, and legs. I don't recall if they did the arms too.


    If they did, I didn't notice.

    This is the video:




    Running / walking today: 0.00; w-t-d: 12.38; m-t-d: 53.21

    Steps yesterday: 18,550
    days in a row steps over 10,000: 9
    Sleep 6.59 (3.15 deep, 3.48 light)
    workout streak: 22 days

    Thurs - 6/28/18. back training #2, 25 minutes sauna. m-t-d workouts: 26/28. Considering I woke up tired, felt tired working out, and feel tired now, I had a pretty good workout. I almost took a rest day, but reconsidered the last minute. Like usual, I spent 25 minutes in the sauna after working out. After the sauna I felt fine, when I was at my locker, and was unlocking the combination, all of a sudden I felt light headed. If the bench wasn't behind me to sit down, I think I would have fell to the floor. I sat on the bench 1-2 minutes, and felt fine, and went on to brush my teeth, and then shower. This is the 2nd time this happened in about 2 weeks. I am going to the doctor on 7/02, and I am going to bring this up. Until then, I am going to limit sauna to 20 minutes at most. Tomorrow I hope to train legs.

    Weds nutrition: (don't have with me).

    Carbs: %
    Protein: %
    Fat: %
    Total: %
    sodium:

    Believe you can, believe you can't, either way you are correct.
     
    #7422 Shamie, Jun 28, 2018
    Last edited: Jun 28, 2018
  3. Seltzer

    Seltzer Elite Member

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    Definitely something to mention to you doctor.
     
  4. Shamie

    Shamie Senior Member

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    Yes. Thank you. I am also going to cut the blood pressure pill in half until I see the doctor. Maybe my blood pressure is going down too low.
     
  5. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 12.38; m-t-d: 53.21

    Steps yesterday: 11,743
    days in a row steps over 10,000: 10
    Sleep 7.11 (1.30 deep, 5.41 light)
    workout streak: 23 days

    Friday - 6/29/18. leg training, 20 minutes sauna. m-t-d workouts: 27/29. 10 exercises / 51 sets / 560 reps. Got off the bus last night, and I only had about 7,000 steps. I had to walk at the mall near where I park my car until I reached 11,000. I could have waited until I got home and walked around the neighborhood, but I don't trust myself that it will happen once I get home. Driving to the gym today, I spotted a coyote. I never saw one apart from a zoo. Basically the same leg training as last week, when I also skipped squats. But unlike last week, I am going to add squats to my workout tomorrow. I hope I am able to go back to a 3,000 or day less calorie nutrition plan starting Sunday. :scared: I got to say, I like being able to eat what I want, and as much as I want. But that way of thinking will get me back to 250 lbs eventually. I already planned what I will be eating starting Sunday. Tomorrow I hope to train chest. TGIF.


    Weds nutrition: 3977

    Carbs: 502 50%
    Protein: 154 15%
    Fat: 159 36%
    Total: 102%
    sodium: 2271

    Thurs nutrition: 4115

    Carbs: 487 47%
    Protein: 147 14%
    Fat: 178 39%
    Total: 101%
    sodium: 2176

    Believe you can, believe you can't, either way you are correct.
     
  6. phillydude

    phillydude Don't Never Give Up.

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    dejavued and Seltzer like this.
  7. Justitia

    Justitia Elite Member
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    You are inspiring re: discipline... I am planning to implement my food plan this coming week. Your video re: the removal of excess skin is interesting. I hope I won't feel the need to do that -- but finally, I am aware that my skin is not as tight as it was even a couple of years ago. But that scar doesn't look so great either... Well, all we can do is do our best to get back into shape and stay healthy...:tu: The "refinements" will be decided when we reach our goals.
     
  8. Shamie

    Shamie Senior Member

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    PhillyDude,
    Eating coyote would be like eating a dog.:barf:

    Justitia,
    Thank you, but is more habit than discipline.

    I didn't think he had too bad of an issue with his loose skin beforehand. I don't know how much that scar from the surgery is going to improve, but to me it wasn't a good trade off. I think he should have waited longer, and concentrated on ab exercises, and if his ab muscles grew, he would have less loose skin.

    Running / walking today: 1.48; w-t-d: 1.48; m-t-d: 54.69

    Steps yesterday: 15,719
    days in a row steps over 10,000: 11
    Sleep 6.29 (2.41 deep, 3.48 light)
    workout streak: 24 days

    Sat - 6/30/18. chest, ab training, 15 minutes treadmill, 25 minutes sauna. m-t-d workouts: 28/30. 9 exercises / 47 sets / 616 reps. Abs: 2 exercises / 5 sets / 340 reps (3x80 slant board, 2x50 seated crunch #15). Even though I said I would limit sauna to 20 minutes, I felt better today and spent 25 minutes in the sauna. I got to the gym at 8:20 am, and stayed until 3:00 pm. Majority of the time I was at the pool. I would have stayed longer, but I was hungry. I went to Wegman's, which is walking distance from the gym, and bought 2 Marco polo bagels (favorite bagel), and 1/2 pound of turkey breast. That hit the spot. Suncreen really works, I look in the mirror when I was done, and I missed a spot on my upper chest, and it is all red, all around it was protected. Tomorrow more of the same, but this time I am bringing lunch. Tomorrow - back training. I planned on doing the squats I missed yesterday, but I woke up during the night with pain in my left knee, and took an Aleve, so thought it was better to skip squats. But I did run, and it felt okay.

    Friday nutrition: 4716

    Carbs: 525 45%
    Protein: 164 14%
    Fat: 234 45%
    Total: 104%
    sodium: 2538

    Believe you can, believe you can't, either way you are correct.
     
  9. Shamie

    Shamie Senior Member

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    Running / walking today: 1.49; w-t-d: 2.97; m-t-d: 1.49; y-t-d (6/30): 305.72

    Steps yesterday: 11,557
    days in a row steps over 10,000: 12
    Sleep 6.26 (1.33 deep, 4.53 light)
    workout streak: 25 days

    Sun - 7/01/18. back, ab training, 15 minutes treadmill, 25 minutes sauna. m-t-d workouts: 1/1. 9 exercises / 47 sets / 605 reps. Abs: 2 exercises / 4 sets / 290 reps (3x80 slant board, 1x50 seated crunch #15). I did the squats today that I missed on Friday's leg training. Today I covered all bases: lifting, abs, cardio and sauna (to set the right tone for the month). I somehow blinked, and in what felt like a week, went from Memorial day to July 1. :confused: First half of the year, I worked out 162 times, taking 19 rest days. Nutrition was a mess in May and more so in June, but I am back on the wagon today. Today's nutrition will be 2,934 calories. I am coming clean, I went from 189 approximately 2 months ago, to 202 today, a 13 pound gain. :eek: I hope this added weight comes off relatively quickly, I am hoping for a minimum of an 8 pound loss in July. It is not all bad, my back measurement today is 44.25" (working on getting to 45"). The added nutrition, and the back training 2 days a week is paying off. For the balance of the year, every Sunday I will be getting on the scale, and taking measurements. No excuses. Tomorrow I am running.

    Sat nutrition: (wrote down today's nutrition by mistake, instead of yesterday's).

    Carbs:%
    Protein: %
    Fat: %
    Total: %
    sodium:

    6 month nutrition average: 3,275 calories

    Carbs: 406 grams 50%
    Protein: 159 grams 19%
    Fat: 119 grams 33%
    Total: 102%
    sodium: don't do a running total


    Believe you can, believe you can't, either way you are correct.
     
    #7429 Shamie, Jul 1, 2018
    Last edited: Jul 1, 2018
    dejavued likes this.
  10. Seltzer

    Seltzer Elite Member

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    Wishing you well in achieving your goal.
     
  11. Justitia

    Justitia Elite Member
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    But it takes discipline to develop the habit... :tu: (As I am - for the first time in my life -- making my bed every morning :pillowfight:.... going onto over a month now.... suddenly I can't stand not doing it... Want more good habits....:nod:)
     
  12. Shamie

    Shamie Senior Member

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    Justitia,
    I will give you that. I am trying to get out of the watch TV habit. It is so easy to return from work, and veg out starring at the tv. Congratulations on the making the bed every morning.


    Thank you.

    Running / walking today: 6.15; w-t-d: 9.12; m-t-d: 7.64

    Steps yesterday: 11,486
    days in a row steps over 10,000: 13
    Sleep 6.51 (2.39 deep, 4.72 light)
    workout streak: 26 days

    Mon - 7/02/18. 65 treadmill, 20 minutes sauna. m-t-d workouts: 2/2. Before work today, I went to the doctor for a followup on the blood pressure medication. My insurance coverage changed on 6/1, going from United Healthcare to Cigna. I look up my doctor on the Cigna website, and he is not listed. But I call the office, and the person I spoke to would check if they take Cigna, and after 2 minutes she returns to the phone, and tells me yes, they do take it. When I arrive today, I tell the receptionist that I have new insurance coverage, give her the card, and I again ask if they take Cigna, she tells me yes. When the doctor sees me, I tell him he should contact Cigna, since when I went to the website, he wasn't listed. He tells me I haven't accepted Cigna in years. :bang: He didn't seem concerned the least bit that instead of this visit costing me $20.00, it will cost whatever he charges, since it is out of network. :( While I did like him, I am finding a new doctor who accepts Cigna.


    Day #1

    Sun nutrition: 2934

    Carbs: 312 44%
    Protein: 144 20%
    Fat: 133 41%
    Total: 104%
    sodium: 2205

    Believe you can, believe you can't, either way you are correct.
     
  13. Seltzer

    Seltzer Elite Member

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    Lots of misinformation in the office. Too bad such rudimentary decisions such as choosing one's doctor are dictated by insurance companies.

    What did the doctor say about the medication?
     
  14. Shamie

    Shamie Senior Member

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    I told him that I had felt light headed after the sauna 2 times, and that the last week I cut the blood pressure pill in half. He took my blood pressure, it was 110 / 75. So he said to continue to cut the pill in half. Thanks for asking.


    Running / walking today: 0.00; w-t-d: 9.12; m-t-d: 7.64

    Steps yesterday: 17,386
    days in a row steps over 10,000: 14
    Sleep 5.43 (1.16 deep, 4.27 light)
    workout streak: 27 days

    Tues - 7/03/18. shoulders, triceps, abs, 25 minutes sauna. m-t-d workouts: 2/2. 9 exercises / 45 sets / 525 reps. Abs: 1 exercise / 3 sets / 240 reps (3x80 slant board). Normally I don't even bother driving past the park & ride, since there is no chance of getting a spot except Friday's. But today, I figured I would go, since maybe many take the week off for vacation, or are working at home since it is so hot. Lucky I did, there were plenty of spots. :) I am hoping my office closes early today for the holiday (early for them is 3:30 pm), but I will take it. Tomorrow I hope to run, or back training day #2. The good thing about Lifetime Athletic, is that they are open 365 days a year, from 4 am to 12:00 am everyday of the week, so I don't have to squeeze the workout into limited holiday hours tomorrow. Happy 4th of July.

    Day #2

    Mon nutrition: 2934 (identical to the day before)

    Carbs: 312 44%
    Protein: 144 20%
    Fat: 133 41%
    Total: 104%
    sodium: 2205

    Believe you can, believe you can't, either way you are correct.
     
    dejavued likes this.
  15. Shamie

    Shamie Senior Member

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    Running / walking Wednesday: 6.23; w-t-d: 15.35; m-t-d: 13.87

    Steps Tues: 13,008
    Steps Weds: 12,511
    days in a row steps over 10,000: 16
    Sleep last night 3.33 (1.34 deep, 1.59 light) correct - didn't get much sleep
    Sleep night before last night 3.47 (.29 deep, 3.18 light) Pretty sure Garmin shows incorrect results for this night, probably 6-7 hours..
    workout streak: 29 days

    Weds - 7/04/18. 65 treadmill; 25 minutes sauna. m-t-d workouts: 3/3.

    Thurs - 7/05/18. Back training #2; 20 minutes sauna. m-t-d workouts: 4/4. 5 exercises / 34 sets / 450 reps. Good run yesterday, and good back training session today. I am concentrating on lat pull downs, and chin ups (assisted). 10 sets of 15 for lat pull downs from 115 lbs to 145 lbs. Chin ups 2 sets of 20 @ 50lbs, 2x20 @ 45 lbs, 2x20 @ 40 lbs. Chin ups are a better exercise for me than pull ups, because they are less stress on the joints in my fingers. Other exercises were t-bar rows, isolateral rows, and pull down machine, 6 sets of 10 for those exercises. Got a spot in the park & ride, the bus came right away, and I got to NYC in no time today, less than 30 minutes. On a normal day, that same bus takes 1 hour plus. No traffic today. Yesterday felt like a Sunday, and today feels like Monday.:ohnoes: Tomorrow I hope to train legs.

    Day #3

    Tues nutrition: 2964

    Carbs: 316 43%
    Protein: 144 19%
    Fat: 130 40%
    Total: 102%
    sodium: 2095

    Day #4

    Weds nutrition: 5,500 (guesstimate) Ate too much, but back on track today.

    Carbs: 688 50%
    Protein: 275 20%
    Fat: 183 30%
    Total: 100%
    sodium: 5000


    Believe you can, believe you can't, either way you are correct.
     
    #7435 Shamie, Jul 5, 2018
    Last edited: Jul 6, 2018
  16. Seltzer

    Seltzer Elite Member

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    Impressive back workout!
     
  17. Shamie

    Shamie Senior Member

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    Thank you.

    Running / walking today: 0.00; w-t-d: 15.35; m-t-d: 13.87

    Steps yesterday: 10,510
    days in a row steps over 10,000: 17
    Sleep last night 5.36 (1.29 deep, 4.07 light)
    workout streak: 30 days

    Friday - 7/06/18. leg training; 20 minutes sauna. m-t-d workouts: 6/6. 11 exercises / 56 sets / 720 reps. Woke up thinking I might take a rest day, but decided to workout. Got to gym late, I was going to skip sauna since I was short on time, but my streak of sauna's is the same as my streak of workouts, so I didn't want to break the streak, so I spent the 20 minutes in the sauna. Luckily, I got a spot in the park & ride, the bus came right away, and there was no traffic to NYC. Looking at the calendar, the NYC marathon is 17 weeks from this Sunday. I am going to cut down on weight training, and increase running. I have got to get my weight down for this marathon to below 180. Happy Friday.

    Day #5

    Thurs nutrition: 2964 (exact same food as Tuesday)

    Carbs: 316 43%
    Protein: 144 19%
    Fat: 130 40%
    Total: 102%
    sodium: 2095


    Believe you can, believe you can't, either way you are correct.
     
  18. Shamie

    Shamie Senior Member

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    Running / walking Sat: 3.10; w-t-d: 3.10; m-t-d: 16.97
    Running / walking Sun: 4.07; w-t-d: 7.17; m-t-d: 21.04
    Running / walking Mon: 0.00; w-t-d: 7.17; m-t-d: 21.04


    Steps Sun: 12,938
    Steps Sat: 12,443
    Steps Fri: 12,774
    days in a row steps over 10,000: 20
    Sleep Sun - Mon 5.36 (1.44 deep, 3.52 light)
    Sleep Sat - Sun 8.27 (2.59 deep, 5.28 light)
    Sleep Fri - Sat 9.16 (2.31 deep, 6.45 light)
    Sleep Thur - Fri 7.03 (1.29 deep, 5.34 light)
    workout streak: 33 days

    Saturday - 7/07/18. chest; abs; 30 treadmill; 25 minutes sauna. m-t-d workouts: 7/7. 10 exercises / 51 sets / 681 reps. Abs: 2 exercises / 6 sets / 390 reps (3x80 slant board, 3x50 seated crunch #15).

    Sunday - 7/08/18. back training; 40 treadmill; 20+15 minutes sauna. m-t-d workouts: 8/8. 9 exercises / 52 sets / 610 reps.

    Monday - 7/09/18. shoulder / triceps training; 20 minutes sauna. m-t-d workouts: 9/9. 9 exercises / 45 sets / 510 reps. Doing an update for 3 days at one time is time consuming, much easier to do an update each day. I am almost done reading a book "My Year of Running Dangerously", by Tom Foreman. Apparently he is a well known Anchor or Reporter on CNN, and I think possibly National Geographic channel, but I don't have cable, so I never heard of him. But he looks vaguely familiar from the photo on the book jacket, so maybe I have seen him on network TV. It is a somewhat interesting, a quick summer read by the pool. But one thing I got out of the book, is that he said (or someone told him) to think of running not as a burden, but as an opportunity. So I am trying to change my mindset, which almost always is thinking of running as a burden. That change of thinking got me to run more than usual on the weekend. Tomorrow I hope to run.

    Day #5

    Friday nutrition: 2964 (exact same food as Thursday)

    Carbs: 316 43%
    Protein: 144 19%
    Fat: 130 40%
    Total: 102%
    sodium: 2095

    Day #6

    Sat nutrition: 3080

    Carbs: 442 57%
    Protein: 147 19%
    Fat: 87 25%
    Total: 101%
    sodium: 2551

    Day #7

    Sat nutrition: 3310

    Carbs: 394 48%
    Protein: 182 22%
    Fat: 122 33%
    Total: 103%
    sodium: 2859


    Believe you can, believe you can't, either way you are correct.
     
    #7438 Shamie, Jul 9, 2018
    Last edited: Jul 10, 2018
  19. Shamie

    Shamie Senior Member

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    Running / walking today: 6.34; w-t-d: 13.51; m-t-d: 27.38


    Steps yesterday: 12,368
    days in a row steps over 10,000: 21
    Sleep Sun - Mon 4.58 (1.05 deep, 3.53 light)
    workout streak: 34 days

    Tues - 7/10/18. 65 treadmill, 20 sauna. m-t-d workouts: 10/10. When I got home from work yesterday, I only had 7,800 steps. I kept putting off taking a walk, then I decided the stepping streak would come to an end. But I couldn't let that happen, so 9:00 pm I took a 40 minute walk to get to 12,000 steps. It was perfect weather for a walk, and I enjoyed it. I thought how sad it would have been if I missed the walk. Today I already reached 13,947 (mostly from the run). I have got to find a way to increase the time I spend in deep sleep, which recently has been 20-30% of total sleep. On my way to NYC today on the bus, I fell asleep within 3 minutes of getting on the bus, and woke up about 5 minutes before getting off the bus. I wanted to finish the book I am reading that I mentioned yesterday, I am at the part that he has just started the 50 mile ultra run. He said there was a bumper sticker on a car at the start "so you ran a marathon, that is cute".:lol: In other words, running a marathon is nothing compared to these ultra runs. The author was running marathons as training runs, and in addition, he would run 7 or so miles to the start of the marathon. The time of the year that he ran the ultra run was cold, he said not one person was wearing pants, just wearing running shorts. He said in a marathon, 90% would be wearing pants at the start to stay warm. In other words, ultra runners are a tougher breed of runners. Tomorrow is back training day #2, or a rest day.

    Day #8

    Mont nutrition: 3340

    Carbs: 402 48%
    Protein: 164 20%
    Fat: 117 22%
    Total: 100%
    sodium: 3090


    Believe you can, believe you can't, either way you are correct.
     
    #7439 Shamie, Jul 10, 2018
    Last edited: Jul 10, 2018
    dejavued likes this.
  20. Justitia

    Justitia Elite Member
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    I am so envious that you can consume so many calories......:claplow:
     

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