Year 35

[canglem]

Going to try and start getting up 10 minutes earlier for a couple weeks and do a short morning row to make sure I hit my Big Stretch Goal of 500m every day during January. Then, will follow up with my normal evening workouts. Last night, however, that meant a quick 500m at 9:30 while my wife was unpacking everything after we got home. Sorry, honey!

I had to do a double take and check the challenge page when I read that the "Big Stretch Goal" is to row 500m every day for the month of January. I had mentally read the challenge as 5000m per day.

500m/day is not really much of a stretch. I guess as a way to make sure people get on the rower daily it can be a bit of an incentive, but 2-3 minutes of rowing every day is not really going to do much for anyone.

Yeah, most days I plan on doing significantly more than 500m, but days like yesterday where I'd normally not do anything, it was something, I guess. It'll be easier for me to convince myself (and my wife) that I need to get on and do something since I signed up for it. Last night should be the only 500m day. It was literally just about all I had time for since we didn't pull in the driveway until around 9:15 pm, as I needed to get back upstairs, make the kiddo finish eating dinner so I could bathe him, dress, him, and get him in bed.

I'm going to look at it as the mindset of, "Well, if I'm going to sit down and do 500m, I might as well make it worth it and do more."

[canglem]

Disappointed in myself both on and off the rower this week, despite rowing every day. Just not as much volume as I'd like on the days where I did have time.

Weight: Down 0.2 from last charting on here
Weekly Meters Rowed: 30,188m
Total Meters Rowed: 196,076m
Deficit: 30,164m

[canglem]

Was hoping to get back in the positive with a 10k last night, but had to HD for a number of non-rowing reasons. Still had a good week though.

Weight: Unchanged at 294.6
Weekly Meters Rowed: 45,602m
Total Meters Rowed: 241,678m
Deficit: 5,772m

[canglem]

Was hoping to get back in the positive with a 10k last night, but had to HD for a number of non-rowing reasons. Still had a good week though.

Weight: Unchanged at 294.6
Weekly Meters Rowed: 45,602m
Total Meters Rowed: 241,678m
Deficit: 5,772m

Lower numbers this week with the wife's birthday and her parents in town, but pushed above goal overall. My legs are ready for the January Big Stretch goal to be over to get an actual recovery day instead of the "recovery 5k" rows I've been doing. Although it's probably good practice for the Mud Season Challenge in March.

Weight: Up 1.6 to 296.2
Weekly Meters Rowed: 32,058m
Total Meters Rowed: 273,376m
Surplus: 1,541m

[canglem]

Mixed bag this week, weight was down as much as 8 pounds, but meters were also down, both due to a bout of food poisoning Friday night into Saturday morning, then the resulting 2-3 days of stomach/chest muscle soreness. Weight coming back on a little bit as I'm trying to make sure I'm fully rehydrated to donate blood tomorrow.

Weight: 293.0 lbs (down 3.2)
Weekly meters rowed: 23,840m
Total Meters Rowed: 297,576m
Surplus: 636m

[Rowenfuul]

Hi canglem-

I just saw this thread and read your original post... and I felt compelled to send you a note on it.

I’m 65 yrs old at this point and much more healthy and lighter in weight than I was in late 2018. In late 2018, I had a heart attack that landed me in the hospital (with a stent later installed) as a result of me simply not taking proper care of myself- in terms of my diet, adequate exercise, or even seeing my physician on a regular basis. I used to weigh 205-210lbs or so back then (I’m about 5’9”), used to eat a fair amount of unhealthy fatty foods- as well as eating foods with far too much sugar in them. My exercise- that used to be automatic for me 4 days a week in years past- slowed down, then eventually stopped completely. And in addition, as I already mentioned, I had not seen my physician for near 4yrs. Not good... and I was clearly asking for trouble. And I found it.

So where did I go from there? I made up my mind, literally in the hospital, to improve everything I was doing wrong. That included losing weight and improving my eating habits... and not by ‘dieting’ per se, but by eating healthier and watching portion size every day moving forward. This included eating foods (fish) high in omega-3 fatty acids, substituting fattier foods with leaner versions of the same food, eating more chicken instead of fatty pork, etc. In addition, I also simply cut out some foods and drinks completely (had to)... especially if they were too fatty or contained too much sugar. I also got back into exercise at the same time (3 times a week), starting with the NuStep, later vigorous exercise on the treadmill and the rower with added strength training exercises. Over the last 16mos, my weight dropped from 205 to 172lbs- and as a result of the eating/exercise changes, my cholesterol numbers look far better than they did in late 2018. And even my blood sugar numbers have since returned to normal as a result of these healthy changes.

As others have already mentioned here- the combination of eating healthy and the right amount of exercise can’t be beat in terms of weight loss. I’m not saying all of this will work exactly the same way for you... I just wanted to share what worked for me, in the hopes that it might help you out at least somewhat to reach your goal. I would say audit your current eating habits, change what you need to, then stick to the plan and track your progress. Consult your doctors as well- see what they think about your proposed changes. I hope some of this helps- good luck on your journey!

[canglem]

Thank you, Rowenfuul! I know I need to do better about food intake, and have been mostly better about it since the new year started. I know that rowing is helping as I'm starting to see some changes in my body shape. My legs are getting smaller, and I'm probably going need to punch a new hole in my belts soon, or else I'll run into problems with HR I've started using MyFitnessPal again to count calories much closer, as well.

[canglem]

In a bit of a rowing slump right now, after taking the weekend off had to do a late night row Monday that I had to abort because my heart rate was way too high and my body was not responding well. Chalked that up to a late night the night before with the Super Bowl festivities, and starting after 9pm Monday. Then last night got about 5k into a 10k and my legs just started shutting down. Paused for a bit and tried getting a drink and stretching, but could only gut out another 1k. Not sure what's going on there.

Weight: 291.2 lbs. (Down 1.8)
Weekly Meters Rowed: 16,089m
Total Meters Rowed: 313,665m
Deficit: 8,020m

[Dangerscouse]

In a bit of a rowing slump right now, after taking the weekend off had to do a late night row Monday that I had to abort because my heart rate was way too high and my body was not responding well. Chalked that up to a late night the night before with the Super Bowl festivities, and starting after 9pm Monday. Then last night got about 5k into a 10k and my legs just started shutting down. Paused for a bit and tried getting a drink and stretching, but could only gut out another 1k. Not sure what's going on there.

Weight: 291.2 lbs. (Down 1.8)
Weekly Meters Rowed: 16,089m
Total Meters Rowed: 313,665m
Deficit: 8,020m

We all have inexplicably bad days / weeks so don't worry about it. It's all part of the process and it should pass soon enough

[Rowenfuul]

Thank you, Rowenfuul! I know I need to do better about food intake, and have been mostly better about it since the new year started. I know that rowing is helping as I'm starting to see some changes in my body shape. My legs are getting smaller, and I'm probably going need to punch a new hole in my belts soon, or else I'll run into problems with HR I've started using MyFitnessPal again to count calories much closer, as well.

That’s definitely good news about heading in the right direction since the start of the year- and even better when you can actually see the difference! So good job on that.

One thing I wanted to mention, that my wife and I both do at this point- we focus pretty much all of the time on just eating healthy and of course watching the portion size (to make sure we’re not getting too crazy with that). But we don’t count calories, ever... we never had to resort to that in our journey to lose weight. I wonder if you could focus more on the quality of what you’re eating and the portion size (big picture)- and really stick to that every day- rather than worry about the granular calories of the foods you eat? For me, I really had to limit the sugars and the unhealthy fats I was taking in... I also learned about unhealthy vs. healthy fats, how healthy fats combined with exercise can actually help lower your bad cholesterol (LDL), etc. I also wonder what your lipid profile looks like these days (and no, I’m not asking you to share that info). I wonder if it looks good, or if there are signs that the quality of what you’re eating still needs to improve?

[Gabe_G]

There is an old adage that applies perfectly to weight loss: "You can't manage what you don't measure". For general health (if you are significantly overweight) it will probably work fine to simply eat "healthy", but as you will soon discover, the definition of healthy is contested with each side sporting "studies" to prove their point. Then they will have their token PhD for each side to prove "science" and so on. A lot of people who study nutrition end up connecting the dots: way too much dogma and cherry picking. The body is just a complex marvel of engineering or evolution, whatever your take is on that. In my opinion, eating healthy exists largely on a spectrum with the less processed the better. I don't believe a binary "Bad/Good" is even scientific, let alone helpful for most people.

Most everyone will agree that donuts, pastries, candy bars, potato chips are not ideal foods, in fact, I would really put them at end of the spectrum for bad choices. I think most people would agree that putting vegetables, frozen, or fresh towards the beginning of the spectrum, along with some lean meats and starchy vegetables. Some healthy fats (although there is debate on what a healthy fat is) go well in there, a moderate amount of grains are OK, provided you tolerate them well. Oatmeal, for example, great grain if you can tolerate it.

Spices are a must, in my opinion. Although I am sure there is an odd person who loves bland vegetables, I would wager that most people who have learned to use non-starchy vegetables have learned how to spice the food the way they prefer.

Everyone is different. My only point is that you may want to actually "measure" your intake, because you would be amazed how quickly calories add up. Although it would be very, very difficult to overeat non-starchy vegetables and lean meat, most people cannot eat that way for every single meal. So adding in some grains, or lightly processed foods for variety of different meals or what not means that you can still easily over consume what your body needs to maintain if you don't measure.

Advice I learned early on: Weight loss is 90% of what you put into your mouth and 10% exercise. No matter how I have tried to prove this wrong, it ends up proving me wrong.

Finally, I can sympathize with traveling for a job, and having your "agenda" set for you. This is hard, no matter what. You just need to chose the best option from the choices you are given. You also may need to leave part of your plate unfinished, effectively controlling your portion size if those choices end up on the caloric dense and highly processed part of the spectrum. I used to travel a lot too, and yes, it is really hard to keep weight loss going and in check. It can be done, but there probably will be set-backs and some socially awkward moments. But it does come down too this: Just how much do you want it? That is the million dollar question. I don't judge people if they want to be fat, average or lean. Each person must decide how important this is to them and then go get it! If you are happy with how you are, then be happy! The only thing that I think is sad, is all the people "spinning their wheels"... That is sad, for the person. Make up your mind and stick to it. If it is a priority, plan for it to be a priority and treat it as such!

One last tidbit: Many of the common restaurant chains usually have a decently healthy choice. Like a lean steak or chicken breast and vegetables, or even a mild portion of rice. Alternatively, even though bread is demonized, a subway sandwich with lean meat and tons of vegetables is better than 90% of what Americans would typically eat. Most people would greatly improve their diet by even doing that over say, McDonald's or Pizza Hut. I will normally go get foot long on wheat or white, ham, turkey or chicken, no cheese, loads of vegetables, salt and pepper. No sauce. 520 kcal, very filling, very tasty (once you acquire a taste of vegetables). Weight loss isn't about being perfect, it is about being consistent. You must adjust the rudder occasionally to make sure you are on course.

I hope at least some of what I have said is beneficial to you or anyone else reading.

[Rowenfuul]

I like your note, Gabe... a lot. My wife and I have found a way that works (and has worked) for us to eat more healthy, to lose some weight, and for me to vastly improve my lipid profile (and this formula includes plenty of exercise of course). But there are many ways to ‘skin the cat’ as they say... and the approach that my wife and I use is just one of many that can get people to a more healthy place. I can honestly say my personal journey to a healthier place was worth all of the effort.

[canglem]

In a bit of a rowing slump right now, after taking the weekend off had to do a late night row Monday that I had to abort because my heart rate was way too high and my body was not responding well. Chalked that up to a late night the night before with the Super Bowl festivities, and starting after 9pm Monday. Then last night got about 5k into a 10k and my legs just started shutting down. Paused for a bit and tried getting a drink and stretching, but could only gut out another 1k. Not sure what's going on there.

Weight: 291.2 lbs. (Down 1.8)
Weekly Meters Rowed: 16,089m
Total Meters Rowed: 313,665m
Deficit: 8,020m

Broke through the slump Thursday with a PB in the 30:00 (6,754m), but lost the weekend due to a somewhat sudden visit out to my wife's grandparents' farm for the weekend.

Weight: 292.2 lbs. (Up 1.0)
Weekly Meters Rowed: 22,669m
Total Meters Rowed: 336,334m
Deficit: 10,096m

[canglem]

In a bit of a rowing slump right now, after taking the weekend off had to do a late night row Monday that I had to abort because my heart rate was way too high and my body was not responding well. Chalked that up to a late night the night before with the Super Bowl festivities, and starting after 9pm Monday. Then last night got about 5k into a 10k and my legs just started shutting down. Paused for a bit and tried getting a drink and stretching, but could only gut out another 1k. Not sure what's going on there.

Weight: 291.2 lbs. (Down 1.8)
Weekly Meters Rowed: 16,089m
Total Meters Rowed: 313,665m
Deficit: 8,020m

Broke through the slump Thursday with a PB in the 30:00 (6,754m), but lost the weekend due to a somewhat sudden visit out to my wife's grandparents' farm for the weekend.

Weight: 292.2 lbs. (Up 1.0)
Weekly Meters Rowed: 22,669m
Total Meters Rowed: 336,334m
Deficit: 10,096m

Better week than I thought I'd have when I forced myself to take Saturday off unplanned after taking a bit of a tumble Friday and getting a nice bruise and knot on my right knee, then celebrating Valentine's with the wife out of town at a hotel.

Weight: 292.2 lbs (Unchanged)
Weekly Meters Rowed: 28,949m
Total Meters Rowed: 365,283m
Deficit: 5,892m

[ukaserex]

Cangiem,
Thought I'd take a moment to share something about myself. Perhaps there may be some information that you can use to help you on your journey.

1. The fewer ingredients on any packaged food, the better. Like peanut butter? If you must - go ahead - but only have peanut butter that has this on the ingredients list: Peanuts OR Roasted Peanuts OR Roasted Peanuts, Salt.
Like bread? I don't advise consuming it - none of it is particularly nutritious, but if you must - look at the ingredients. Avoid breads that list much more than 10-14 ingredients. Definitely avoid breads - or any other foods that have "High Fructose Corn Syrup". This stuff is guaranteed, proven to stimulate your appetite. IT MAKES YOU HUNGRY, and has a negative impact on your microbiome. (the good bacteria in your gut that helps regulate so many functions in our bodies. )

Stay away from the nutbutters that have "rape seed" or "palm oil". Those oils do nobody any favors in your body.

2. Write down what you eat before you eat it. Myfitnesspal is a fine sight - used by, maybe millions. But a better site is Cronometer. It analyzes the foods you put down and tells you what micro nutrients you're missing. It's like your own personal dietitian, telling you how many grams of this/that you had, and you can see from the bar graphs what you haven't had. You can then do a google search (or pay extra, as it's a free site with an option to go premium) for foods that contain what you're missing.

3. Rest days. Rest days are for rowing slower rates. 16-22 strokes a minute. You can still do 10k on a rest day. Maybe not this soon in your journey - but in a few months, if you have 45-60 minutes, the only thing stopping you is you.

4. Hydration - drink as much water as you can stand, all day, throughout the day, every day.

5. If there is one supplement to anyone's diet I would encourage - Kombucha. It's a tonic to be sipped throughout the day. Not necessarily every day - but definitely on days you have something with artificial sweeteners, as those things play havoc with our bodies. Avoid artificial sugars if you can help it.
*****************************************************
I was what I would call "Stocky" as a kid. Big shoulders, lifted a lot of weights in high school - that helped me carry about 30 pounds of fat in my gut and butt.

Fast forward, I was about 45 years old, and at 5'10, tipping the scales at 280#s. I bent over to pick up a fork I'd dropped - and herniated myself. A big wake-up call. It was reducible -not incarcerated, so I was lucky. It wasn't my first one, so I knew what it was immediately. I went to the surgeon the next day - and he told me it was small, no rush - lose some weight.

I started walking. Found some podcasts to listen to - and walked 5k steps in the am, and 5k steps in the pm. I thought I had started to watch what I ate- - but I really had no clue about how to read a nutrition label. I went off the calories and that was pretty much it.

I began to increase my steps, learned a lot about nutrition while walking, as I was listening to health and fitness podcasts - for 90 minutes in the morning, and 90 minutes in the evening. Yes, I was walking 10k in the AM and 10k in the PM. And it was working! I got down to 245#s in about 8 months.

The problem was..my feet were killing me - I have bunions. They don't bother me now, but all those steps, despite great tennis shoes .. made for some sore feet. At work, a co-worker told me about a crew-fitness class that he and his smokin' hot sister went to. And that there were two ladies that led the class that were also..inspiring. (Yeah, I'm single) So, I went. The class was brutally tough for me. A warm up row of 2 minutes, some stretching - and then 100 meter sprints. Off the rower, some dumbbell work, as fast as we could safely manage, back on the rower- 45 minutes of sprints, dumbbell work, planks, etc.

One thing that class taught me - I had no idea what a workout was prior to that. I used to just lift weights, with no intensity. And while there is place for that in my current routine, I have found that to torch fat - I've got to mix high intensity rows with light weights, lots of reps with the best form I can manage. I found that within a month, I had dropped from 245 to 233 - which is probably too much, as I wasn't eating as much as I should have. To this day, I wonder how much muscle I might have lost - but I can bench and squat more now than when I was in high school - so maybe I didn't lose much muscle. No idea really - the scale doesn't tell you that.

Fast forward to present day - I'm 212#s, and one first place in the recent Row'd Royalty competition for the 50-54 age group, and 8th overall for the folks under 5'11.