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Rich

The Rich journal

Used fitday my totals are calories 2786, 82% fat 16% protein 3% carbs.


Thats 18 grams of carbs 11 of which are from tea, coffee and heavy cream Confused
Dean

Hey, Rich,
Welcome to the Journals! Welcome

So... what type of food have you been eating?
Rich

Yesterday I ate the last of my hard salami, egg yolks, bacon and the heavy cream Smile
Rich

To make this simple my goal will be to keep food above or at 80% fat.

Today had beef ribs ,sausage, heavy cream and maybe some cheese later.
Rich

Keeping it over 80% fat w/cream, cheese burgers, eggs and bacon.

I am doing IF as well Wink
Dean

Alright, Rich!

Let us know how the IF goes. I find that it really helps control calorie consumption, and I'm sure it is a good rest for the body. I also think it's a great way to kick off body fat burning during the first part of the day. Keep us posted on your experiences with this.
Rich

Still going strong. Wink
Rich

Fat % the last 2 days still hovering around 80%. protein 15-20% carbs 1-3%.

Feel pretty good Happy
jeff

Rich wrote:
Fat % the last 2 days still hovering around 80%. protein 15-20% carbs 1-3%.

Feel pretty good Happy

I'm not surprised, Rich. Those are excellent ratios. Yup
Rich

Most of the carbs are from the coffee and cream Confused
jeff

Rich wrote:
Most of the carbs are from the coffee and cream Confused

I wouldn't worry about it. BTW, what do you use for coffee carbs? I have seen some sources that list a small amount of carbs, and others that say zero. Maybe it can vary slightly depending on the variety? At any rate, I don't think it's enough to worry about.
Rich

Not too worried. iI have checked in a few places and most coffees over 8-12 ozs have carbs, oh well, better than what I use to eat Happy
Rich

Last couple of days fat down to 78%, still good though. I had my first be challenge yesterday w/fried chicken. i took the breading and ate the meat only Smile I t was tough though.

Still IFing as well
jeff

Rich, great job avoiding the breading on the chicken. Keep it up!
Rich

Doing real well on If last two days went 22 and 24 hours with hardlly any hunger at all.

I think cheese stalls me so I have cut it way back to just on the weekends Cry

So doing more Paleo style with adding some almonds and maybe berries.

Still, fat is around 70-75 % and carbs 2-6%. Weird, when I do not eat cheese not as hungry.
Dean

Rich,

Since the Keto train sorta jumped the track... I too have been cutting back on cheese. I was doing it for more fat, but have been getting more paleo as well. Started eating more berries and some other fruits and veggies. I put mushrooms and carrots in a crock pot roast the other day. I have actually lost a bit of body fat doing this... cuz overall calories are now less. I had great success eating paleo a few years ago, and tend to gravitate toward that WOE. Now I'm not eating as much vegetation as I used to "think I needed"... but, a bit here and there seems to work for me.

Cheese has always stalled me, cuz there is just so many calories in all that animal fat. It's really important to eat animal fat, but, if you overdo it, it's easy to stall on weight loss because of all those calories.
jeff

Quote:
It's really important to eat animal fat, but, if you overdo it, it's easy to stall on weight loss because of all those calories.


Especially if you are getting close to your proper weight.
Rich

Thanks for the support guys still going strong and loving IF Happy
kateryna

Line Cheer yayy Rich
Rich

I Fell off the bus but I am Back and Need Helps Cry

I cannot seem to stay on this WOE and I gained weight the last time.

Oh well, going on IF again and this time I am going to eat more meat and eggs.

In the month since I last posted I did give up coffee and diet soda( I allow one or two on the weekends).

I think I am so intolerant now since I have tried and failed so many times that this is going to be a long haul Bonkers
Dave

Rich,

Today I've been thinking that what is important is to retrain our mind.

It's not that easy to do.

Like in Rocky 3, how Apollo says Rocky has lost the eye of the Tiger.

We need to get that back.
Rich

Sounds like a plan Happy I will try to post again every day or 2 to keep myself motivated and knowing I have support Yup

Nice to see you are around Dave
Dave

Rich wrote:

Nice to see you are around Dave


Thanks mate! You too!
Heather

Oh I feel the struggle....

Retrain the mind seems to be an important step. Long haul / life time yes...
Rich

My 89 year grandma was in a terrible car wreck 10 days ago and she will make it but she broke her arm in 8 places, her elbow and ankle. Had to use the jaws of life to get her out of the car and she was airlifted to a trauma here where I live.

She is back in town now and will be in the hospital for a while.

On a more positive note, I am back to IF and feeling better, now will clean up the diet again!!!
jeff

Rich, sorry to hear about your grandma, but glad she will be ok.
kateryna

Hang in there Rich. Glad to hear Grandma is getting better and you're back on track. No one of us here hasn't fallen off the wagon at some point, but all of us are strong and get back up again (with a little bit of whining and bitching) but hey, none of us is perfect. Well, maybe Jeff but he's from Minnesota, or is it Wisconsin, or something like that, and they're different LOL
jeff

Quote:
but hey, none of us is perfect. Well, maybe Jeff but he's from Minnesota and they're different

Hey, I'm from Wisconsin! You know....the place with all the cows. LOL
Rich

Thanks Guys, back on the wagon and have had a good few days. my Grandma is doing a lot better Happy
Dave

Rich wrote:
Thanks Guys, back on the wagon and have had a good few days. my Grandma is doing a lot better Happy


Good to hear!
Rich

Thanks Dave Happy
Rich

If going well but damn it I still grab a carby thing her and there Cry

I need help Shock I am got more no carb snacks yesterday so that should help when feeding time comes Wink
kateryna

Hang in there Rich. You can do it. Comfort
Rich

I will thanks, better today Happy
Rich

Better week this last week.

Stuck to If and very low carb. Feel pretty good expect for yesterday, but I think all I needed was a good nites rest.
Rich

Fell off a couple days back on now a couple days LOL

Dave, you and Jamie are keeping me motivated Thanks

You too Jeff Happy
Jaime

I'm glad that I can help you Rich. LOL.

I'm mostly sticking with eggs, fish and green veggies right now....and butter. Lots and lots of unsalted butter so my fat stays high. I always lose best when I eat a lot of fish.

As soon as the bag of broccoli and the head of lettuce are gone I am going to start zero carbing.
jeff

Rich wrote:
Fell off a couple days back on now a couple days LOL

Dave, you and Jamie are keeping me motivated Thanks

You too Jeff Happy

You're welcome, my friend.
Rich

Good week LOL
jeff

Rich wrote:
Good week LOL

That's what I call brief and to the point! LOL Glad to hear thing are going well.
Rich

Do not want to jinx myself and start bragging Grin
Dave

Rich wrote:
Do not want to jinx myself and start bragging Grin


Wise philosophy my friend!
Rich

Still doing well Happy I had to take a week off from the weights and cardio as I have been so sore lately. Blood pressure is up as well I think from the pain Confused


I got a fryer last week and I have been doing my own wings Happy I must say not bad tasting either.
Jessica

Wings are tasty! There really is a lot of great meat ideas out there. I like to make tuna & mayo or eggs & mayo (meat salads) with lots of mayo and some seasonings for work. Then when I get hungry, I can dig in & eat a couple of spoons.

Rotisserie chicken from the deli at the grocery store has more than saved me once when I wanted a hot, tasty meal right away and was tempted to eat junk.

Jessica
Alisa

Rich wrote:
I had to take a week off from the weights and cardio as I have been so sore lately.


I've had to take some time off for repairs, too. It's better to rest than to keep going sometimes. I hope you feel better soon!
Rich

Alisa wrote:
Rich wrote:
I had to take a week off from the weights and cardio as I have been so sore lately.


I've had to take some time off for repairs, too. It's better to rest than to keep going sometimes. I hope you feel better soon!


Thanks
Dean

Rich, those wings sound tasty. How 'bout posting your recipe. You too, Jessica. Those meat salads sound great. I need all the help I can get from these types of treats. Wink
Rich

Just a bottle of hot sauce and 3 sticks of butter and melt slowly LOL

The sauce can last me almost a week. I put the wings in my fryer at 350 oil and cook them about 12 minutes.

While they are raeal hot and not in the sauce yet a sprinkle them with seasoned salt Yup

Then into the sauce, toss and your done Heart mmmmmmmmm Devil
jeff

Rich wrote:
Just a bottle of hot sauce and 3 sticks of butter and melt slowly LOL

The sauce can last me almost a week. I put the wings in my fryer at 350 oil and cook them about 12 minutes.

While they are raeal hot and not in the sauce yet a sprinkle them with seasoned salt Yup

Then into the sauce, toss and your done Heart mmmmmmmmm Devil

My mouth is watering....and I just ate supper!!!
Dean

Rich,

You make me wanna run out and purchase a fryer! Yup
Rich

Here is what I got.

http://www.t-falusa.com/tefal/pro...=6XBMFF1KCCR48GPQD2QEM0PPEW3QE0BB
Dean

So, Rich,

What oil do you use in your deep fryer?

Even though coconut oil is probably really good to consume, I'm done with all non-animal fats/oils. Was curious what you used when you did these wings.
Rich

Canola
Dean

Do you think one could deep fry using tallow or even lard?
Dave

Rich wrote:
Canola


Yikes!


Do some research, you will find this is not recommended.

http://www.tfx.org.uk/page13.html

Quote:
Canola / rapeseed oil
One little-known source of trans fat is canola / rapeseed oil. The trans fat occurs as a result of processing, which takes place at high temperature. The raw seed begins with a high level of beneficial omega-3 oils, however these tend to oxidise during processing producing off, rancid odours. During deodorisation, some of the omega-3 fatty acids are converted to trans.

The proportion converted to trans is highly variable - in general, UK oils have low levels of trans, however Researchers at the University of Florida at Gainesville, found that liquid canola / rapeseed oils sold in the USA contained as much as 4.6 percent trans fat. Currently this trans fat content is not usually listed on labels and consumers have no way of knowing it is present.

Thanks to generous subsidies to EU growers, this is now one of the cheapest and most widespread vegetable oils. In general, if an oil is made from anything other than canola / rapeseed, this will be stated on the label. If an oil is simply described as "vegetable oil" - it is likely to be made from canola / rapeseed. If you want to be certain of the trans content of your brand of vegetable oil, you will have to write to the manufacturer and ask.

Canola is also a popular choice for hydrogenation - further raising the trans fat levels:

"... canola oil hydrogenates beautifully, better than corn oil or soybean oil, because modern hydrogenation methods hydrogenate omega-3 fatty acids preferentially and canola oil is very high in omega-3s. Higher levels of trans mean longer shelf life for processed foods, a crisper texture in cookies and crackers - and more dangers of chronic disease for the consumer."
Sally Fallon and Mary G. Enig, PhD, in The Great Con-ola.
Rich

OH Shock In the instructions that come with the fryer it says you can use lard and how much. It just has to be melted first.

Guess I am switching LOL
Jaime

Rich wrote:
OH Shock In the instructions that come with the fryer it says you can use lard and how much. It just has to be melted first.

Guess I am switching LOL


When I had a deep fryer I used lard when I first bought it but back then it was all the hydrogenated stuff. This was back before transfats became an issue. When that all came to the attention of the media, I got rid of the deep fryer.
Now that we have the non-hydrogented lard back in the stores I really should get a deep fryer again so I can make my own wings.
I love chicken wings.
Billi-Jean

Jaime, what brands can you get that aren't hydrogenated? The only brand I seem to have found in stores here in Australia is 'Allowrie' and the blighters don't include trans fats in the nutritional info, only the total fat and the saturated fat amounts! Mad
I'd love to find a brand that I could be sure wasn't hydrogenated!
Rich

Still pluggin along, made some modifications and stared running outside again. Feel rely good right now LOL
Billi-Jean

Line Cheer

don't cha just looove that feelin' good feeling... Yup LOL
Dave

Rich wrote:
Still pluggin along, made some modifications and stared running outside again. Feel rely good right now LOL


Awesome! Yup
Rich

Ran my first 5k outside today Outta Here Going to do a official 5k run Dec 13th. My First
Dean

Wow! Awesome, Rich! Cool

Cheer Go, Rich! Cheer
Billi-Jean

Yeah, Rich, what Dean said!!! Grin
jeff

Rich wrote:
Ran my first 5k outside today Outta Here Going to do a official 5k run Dec 13th. My First

Very cool Rich. Be sure to let us know how it goes. Just as a point of reference, 5k is about 3.1 miles, right?
Rich

Thanks everyone Happy 5k is about 3.1 miles. This is the run I am doing in December. http://2007jbrbrad.kintera.org/faf/home/default.asp?ievent=238819
Heather

Rich wrote:
Ran my first 5k outside today Outta Here Going to do a official 5k run Dec 13th. My First


Way to go, that is awesome!
Line Cheer
Alex

Just saw this and wanted to encourage you!

Be there with bells on! , what a great way to combine fitness and sympathy. Thumbs Up

Line Cheer
Rich

Thanks Heather and Alex Happy
Rich

Rough week fell off the wagon several times but I am Back Happy Still running Yup
jeff

Rich wrote:
Rough week fell off the wagon several times but I am Back Happy Still running Yup

Run Rich, run. See Rich run. LOL Great job, buddy. Yup
Rich

Thanks Happy I am have shin splints pretty bad right now going to have to rest a few days.
jeff

Shin splints suck.
Billi-Jean

Cry OUCH!! God, I hate shin splints!!
Yeah, let them rest a while, Rich...hope they ease up quickly!! There
Heather

What are shin splints? I don't think I have ever experienced this.

I just read a bit about it, possibly caused by running heavy on your heels. I have no idea how a person could change the way their foot strikes when they run.
Rich

The term "shin splints" refers to pain and tenderness along or just behind the inner edge of the tibia, the large bone in the lower leg. Shin splints--or medial tibial stress syndrome as it is called by orthopaedists--usually develops after physical activity, such as vigorous exercise or sports. Repetitive activity leads to inflammation of the muscles, tendons, and periosteum (thin layer of tissue covering a bone) of the tibia, causing pain. The bone tissue itself is also involved.
Top of page
Risk Factors

* Flatfeet or abnormally rigid arches
* Running/jogging
* Dancing
* Sudden increase in training or new vigorous impact training
* Military training

Certain factors seem to contribute to shin splints. The condition commonly affects runners, aerobic dancers, and people in the military. Shin splints often develop after sudden changes in physical activity, such as running longer distances or on hills, or increasing the number of days you exercise each week. Flat feet are another factor that can contribute to increased stress on the lower leg muscles during exercising.


Hope you never get them!!!! Feels like someone has taken a blow torch to your shin and calves Cry
Red

I get them too. My doctor gave me a perscription for orthotics, but they're way too expensive - I think about $500. But I simply can't jog or run without them. I get splints every single time, without fail, because of my gait and the shape of my foot. I don't really believe in aerobics, anyway - I've always chosen rock climbing as my sport of choice, which is more resistence-based. The only aerobic thing I would ever do is dancing or swimming because of the fun-factor - not for exercise. Running has never been anything but a painful experience for me.
Dean

Red wrote:
The only aerobic thing I would ever do is dancing or swimming because of the fun-factor - not for exercise.

I can think of another very fun-factor aerobic thing. Devil
jeff

Dean wrote:
Red wrote:
The only aerobic thing I would ever do is dancing or swimming because of the fun-factor - not for exercise.

I can think of another very fun-factor aerobic thing. Devil

ESC!!! Devil
Dean

LOL LOL LOL
Heather

Rich wrote:
Hope you never get them!!!! Feels like someone has taken a blow torch to your shin and calves Cry

Does it hurt when you walk or run or is a constant pain, even when resting?

Sorry to sound so dumb but that sounds awful.
Heather

And then I read the rest of the thread..... Roll Eyes LOL
Rich

Yesterday they were sore all day, but today is a lot better. Been icing them and using icyhot
Rich

Shins a lot better, bu  the right leg is still sore. did the treadmill for 2 10 minute jogs.

Do not think I will be able to do the 5k though. we will see.

Ordered some wraps for the shins so I will see how they feel.
jeff

Rich wrote:
Shins a lot better, bu  the right leg is still sore. did the treadmill for 2 10 minute jogs.

Do not think I will be able to do the 5k though. we will see.

Ordered some wraps for the shins so I will see how they feel.

Glad they're feelling better.  That'd be a bummer if you cant do the race.  Sad
Heather

I was just thinking of your race, it's 10 days away it may be possible for you to heal in time. Does it hurt to ride your bike? Either way take it easy. Yup
Rich

The left leg does not hurt at all right now and the right only a little bit after the treadmill.  Did not hurt at all on the bike or in Kung Fu class.

Thanks Heather and Jeff for asking! Happy
Heather

How are you doing now? Are you going to do it?
Jessica

Ditto on Heather's question... is your race tomorrow?

Good luck! Have fun!
Jessica

Happy Birthday Rich!

Happy Birthday Rich!!!!!

Wine  Congrats  Line Cheer  Toast  Thumbs Up  Wine  Congrats


Hugs, Jessica
Dean

Merry Christmas, Rich!

Toast
Rich

Hi Guys Happy

Sorry I have been away and sorry Dean to F up the chalange just going through stuff.

Gained some weight, getting a MRI on my back on the 8th of January, Doctor seems to think I may have something going on there with the burning in my legs.  I do not think so as I have no pain or discomfort in my back at all. surgeons!

Good news is that it was not shin splints LOL

They have given me Celebrex and I am like a new man, pain is gone!! so we will see in a couple of weeks.

Back to If and low carb starting today.

Thanks for the birthday wishes and merry Christmas, back at ya Yup


My younger boy who is Diabetic had a rough patch and we are getting the pump for him this week, he is 7.

Also had a good friend and mentor pass away Saturday Cry

Done Rambling for now will try to catch up in the forum.
Dean

Rich wrote:
sorry Dean to F up the chalange just going through stuff.

No need to be sorry, Rich. I F it up too. Wink But, hey, sometimes things just happen, and we can't get to these challenges. It's just a good thing that we weren't locked up in that Metabolic Ward when these things happened, huh? Cool

Rich wrote:
My younger boy who is Diabetic had a rough patch and we are getting the pump for him this week, he is 7.

Also had a good friend and mentor pass away Saturday Cry

Sorry to hear about these things, Rich. Take good care of yourself, and don't worry about visiting here. We will carry on in your absence and look forward to your return. Happy New Year to ya, if you don't make it back by then.

Wine
Jessica

Rich good to hear from you, sorry to hear you're going through some rough times. Hang in there, we are there for you!

Hugs, Jessica
Alex

Big Hug Hang in there Rich, and please do take good care of yourself. There

Don't worry about us, we will still be here when you return. Yup
Rich

Thanks you guys, I think I am back now cause you all are very helpful and supportive. Wink
jeff

Rich, sorry to hear about all that you are gong through.  Hang in there buddy and take care of yourself.
Rich

Thanks
Heather

Sorry to hear about all the stressful things going on in your life. Big Hug
Rich

Thanks things are better this week Happy

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