S2E5 26-Day Core & Endurance Journal PART 2

Compdude · March 7, 2020, 2:35pm

Day 14/26 - Core & Endurance

Weight Loss: 2lbs (Total: +3lbs)
Exercise: Rest - Yesterday my 2nd walk ended up being 2 miles.
Energy: ( Tired Strong Ok)
IF/TRE: 18:6

Speaking:
Yesterday’s practice went well. The club did a Round Robin evaluation where everyone got to volunteer a couple of observations or pass if they had nothing to add. I’ll be doing a re-write later today. Waiting on confirmations on 2 “live” practices for this coming Monday & Wednesday nights.

Diet:
Currently on a 2-meal time restricted plan, meaning no eating beyond 3pm. No sudden hunger attacks so it appears I’m ingesting enough calories for now.

Exercise:
Paid a price for the 2 mile walk after doing a 1 mile and the Full Body workout earlier in the day. Feet and ankles stiffened up. However, by doing a half hour wet heat treatment it alleviated the pain. Felt good this morning outside of some stiffness in the ankles as I can’t fully immerse those in my little plastic foot bath.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1 mile walk & Flexibility workout

Motivational/Inspirational/Informative:

Compdude · March 8, 2020, 11:50pm

Day 15/26 - Core & Endurance

Weight Loss/gain: 0 (Total: +3lbs)
Exercise: 1.3 mile walk & Lower Body Flexibility workout
Energy: ( Tired Strong Ok)
IF/TRE: OMAD

Speaking:
Worked on a couple of drafts on the necessary changes yesterday. Will work on it some more. Still waiting on confirmation for Monday & Wednesday “live” practices.

Diet:
Good OMAD of steak & broccoli with liberal amounts of onions, garlic and ginger with white rice.

Exercise:
Yesterday, I really needed the rest. I could “feel” my quads strengthening from the protein after all the walking I’ve done recently. Today I pushed it hard on the Lower Body workout. I held on to the edge of the desk as I squatted deeper than I have before. The right knee didn’t twinge like last time so I was able to complete the entire workout this time around.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout

Motivational/Inspirational/Informative:

Nayohme · March 9, 2020, 3:48pm

Thank you! I’ll give it a look!

Nayohme · March 9, 2020, 3:49pm

Glad to hear it went better than expected! That’s pretty cool you got some preview experience from the member who won at the Round 3 level (district). I hope his feedback was beneficial to you. Keep it up! You motivate the rest of us!

Compdude · March 9, 2020, 4:27pm

Day 16/26 - Core & Endurance

Weight Gain: 2lbs (Total: +5lbs)
Exercise: 1 mile walk & Modified Full Body workout
Energy: ( Tired Strong Ok)
IF/TRE: 15:9

Speaking:
Took a break yesterday.

Diet:
Yesterday was the monthly Costco shopping excursion. So its also my monthly food indulgence day. I won’t get into the details as I don’t want to trigger anyone. All I can say is … WHEE!

Exercise:
Last Friday, I did my first run through the unmodified Full Body workout. Because of the arthritic stiffness in the feet, ankles and knees I’ve had to make modifications and also I wanted to ensure hitting all 3 areas of the abs: upper, obliques and lower.

Warmed Up by doing Calf stretches and then 1 mile walk.

Here’s the modified FBW:
Timing: 15 second breaks with 45 second workout

Shoulder Press and Marching Man (Modification)
Shoulder Press with both hands with dumbbells, drop hands to the side, lift left leg then down, lift right leg and down. Repeat. Strengthens balance.
Side Lunge with opposite Side Raise with dumbbell. Work one side for 45 seconds then the opposite side.
Sit ups (no dumbbell). Only rising 45 degrees up then down.
Squat with Hammer Curls with dumbbells both hands
Bent Over Row and Deadlift with dumbbells both hands
Swapped out Curtsy Lunge for Oblique Twists
Work one side of touching opposite elbow to knee while lying down for 45 seconds then other
Repeat #5 exercise
45 degree straight leg lifts for 45 seconds (working lower abs)

Felt good and energized afterwards.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout
Tue 10/10 - 1 mile walk

Motivational/Inspirational/Informative: Felt this was appropriate image for the day.

Compdude · March 10, 2020, 6:46pm

Day 17/26 - Core & Endurance

Weight Gain: 5lbs (Total: +10lbs)
Exercise: Rest Forced
Energy: ( Hurting Tired Strong Ok)
IF/TRE: No Fasting

Speaking:
Gave my most recent modified speech at another TM club last night. The modifications were well received. The one point I got dinged on was something I forgot to include from the older version. I expected that since I was focused on integrating the new changes and seeing how they would be received by the audience.

I’ve confirmed another practice session with another TM club this Wednesday night. This gives me a couple of days to smooth and streamline. Another concern is I clocked in at 7:13, which is too long. It was fine in a small club. My experience is that with a larger audience the same speech WILL run over the time limit which is 7:30.

Diet:
I’m still working on getting the meal schedule plan right when focused on lean muscle mass building. Yesterday, I was shooting for my 2 meal (a small breakfast with a larger lunch) followed by 20 hours of fasting. Nope. With 2 consecutive days of increased exercise, my body started screaming for more calories mid-afternoon. Add in the stress of performing a new version of the speech later that night, I also ate again when I got home at 9pm. This broke one of my ground rules of not eating after 9pm. So gaining 5lbs in 1 day, most of which is water weight, is not surprising.

I think I’ll have to go to 3 meals a day on the 2nd consecutive workout day from here on out so my hunger doesn’t get out of hand again.

Exercise:
Forced to cancel my 1 mile walk today because of pain in my feet, especially the right foot. It became painful last night when I was trying to get to sleep that I had to go soak my feet in hot water for 1/2 hour. This morning the right foot still hurt so I figured I better take the day off.

As you can imagine, I’m frustrated by this. If not for the arthritic pain, I’d be making major strides in my physical fitness. Its also affecting my stage performance. I will probably have to schedule a day another rest day for Wednesday.

I’m still refusing to take pain medications. Will see if that decision still stands the day before the Round 2 contest next week.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout
Tue 10/10 - Rest
Wed 10/11 - Rest?

Motivational/Inspirational/Informative: I needed this one today.

Anna · March 11, 2020, 9:44am

I know it’s frustrating, but I’m glad that you’re listening to what your body needs at this point.
I hope you’ll feel better soon!

Compdude · March 11, 2020, 6:26pm

Day 18/26 - Core & Endurance

Weight Loss: -4lbs (Total: +6lbs)
Exercise: Rest Forced
Energy: ( Hurting Tired Strong Ok)
IF/TRE: 17:7

Speaking:
Yesterday, I wrote out the entire speech from the top of my head. Much more streamlined and the transitions are much smoother. Will do another write up to see if I can shave it down some more.

I’m determined to make the practice session tonight in spite of the arthritic attack on my right foot. Couldn’t walk on it last night. Hobbling around right now on a cane. But I WILL make the practice.

Diet:
Since I rested yesterday, it was easy for me to revert back to my normal time restricted eating pattern. It showed in that I dropped 4 of the 5lbs I gained from the other day which as I suspected was mainly water weight.

Today, started off with my new anti-inflammation diet this morning with cottage cheese and blueberries. Then a couple of hours later my main meal.

Exercise:
Forced to rest again due to the pain in my right foot. Multiple wet heat treatments are alleviating the pain. Will have to accede to reality and take ibuprofen at noon. Being able to move freely during practice tonight is a higher priority.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout
Tue 10/10 - Rest
Wed 10/11 - Rest
Thu 10/12 - Rest

Motivational/Inspirational/Informative: The inspirational story of Ellen DeGeneres.

Compdude · March 13, 2020, 3:38pm

Day 19/26 - Core & Endurance

Weight Gain: 1lb (Total: +7lbs)
Exercise: Rest Forced
Energy: ( Hurting Tired Strong Ok)
IF/TRE: No Fasting

Speaking:
I made the practice at another TM club last night. My surrendering to the need for ibuprofen paid off. I didn’t have to bring my cane and I moved freely during the speech.

My goal for this practice was to get a focused evaluation on the transitions and on the conclusion. Happily, my evaluator saw nothing to improve on my transitions. However, my conclusion still needs work as my “Call to Action” was unclear. That’s fine as I knew I couldn’t really finalize the conclusion until the rest of the speech was done.

Diet:
Added walnuts to my cottage cheese and blueberries for my morning meal. Had my standard main meal 2 hours later. However, I broke my ground rule of not eating past 3pm. At the TM meeting, a friend bought me dinner so I had a Cobb Salad and Iced Tea. The fallout wasn’t bad. Since I always round up on reporting weight gain/loss, the actual weight gain was only .4 of a pound. Since I’m done with practice sessions until Thursday next week, I should be avoiding more breaks on protocol.

Exercise:
As mentioned earlier, my treatment protocol worked so I’m walking around again. I’ve also had to face the fact that I’m now allergic to some of my favorite foods since this is the 2nd time I’ve had an arthritic attack on my feet in the last 3 weeks. We’ll see if I have a long-term solution with wet heat treatments and a more anti-inflammatory diet.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout
Tue 10/10 - Rest
Wed 10/11 - Rest
Thu 10/12 - Rest
Fri 10/13 - Flexibility workout. 1 mile walk?

Motivational/Inspirational/Informative: As you all know all my protocols are science-based as much as possible. I’ve been looking into the Coronavirus. I have a couple of videos to share. This 1st one will ground you in the basics:

Compdude · March 13, 2020, 3:53pm

Day 20/26 - Core & Endurance

Weight Loss: -3lbs (Total: +4lbs)
Exercise: Flexibility workout
Energy: ( Hurting Tired Strong Ok)
IF/TRE: 13:11

Speaking:
Did one write through of the speech in the morning. The conclusion still felt a bit iffy. Then I remembered a suggestion from one of my TM friends that I had forgotten about. I added the revision in the evening write through and it appears to have done the trick.

I will do another write through later this morning after my main meal and if still isn’t smooth another one tonight.

Diet:
The weight loss was an unexpected surprise. Had a major bm this morning that couldn’t wait and I think its due to the anti-inflammatory changes I’ve made to the diet. I started digging into this bar of Lindt 90% Cocoa chocolate that I bought at the beginning of my 40-day back in October as my “Break glass in case of emergency” that I carried on my daily walks if I had an incident of diabetic hypoglycemia. Thankfully that never happened. I figured I’d better chow down on it before it got too hard. Pretty dry… I just had a single row with my coffee and will stick to it until its gone.

Exercise:

Feeling much better as the right foot is almost normal. However, the ankles felt stiff so I cancelled the 1 mile walk which I thought might happen. However, I pushed through the pain to complete the Flexibility workout. My body felt much better to get back into the swing of daily exercise.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout
Tue 10/10 - Rest
Wed 10/11 - Rest
Thu 10/12 - Rest
Fri 10/13 - Flexibility workout
Sat 10/14 - Full Body workout. 1 mile walk?

Motivational/Inspirational/Informative: Here’s the 2nd video on the Coronavirus that I promised. From the latest news, we still aren’t testing to the extent we need to so we still don’t have any conception of the size of the problem. However, the actions taken by state and city governments, corporations and sports leagues may blunt the proliferation of the disease. The question is was it soon enough or is it closing the barn doors after all the cows have escaped? Will know in the next 2 to 3 weeks whether we will suffer the same fate as Italy or have the better alternative such as what’s happening in South Korea.

Compdude · March 14, 2020, 2:53pm

Day 21/26 - Core & Endurance

Weight Loss: -1lb (Total: +3lbs)
Exercise: Rest Forced
Energy: ( Hurting Tired Strong Ok)
IF/TRE: 20:4

Speaking:
Did my 2 write throughs. The conclusion is getting there. Just honing it down now. Hopefully I should have it finalized by Monday.

Exercise:
Grrr. The right ankle got achy and I couldn’t put any weight on it last night. Probably from the Flexibility workout. I’m frustrated and pissed off right now as it seems like I take 1 step forward and 2 steps back.

To offset it I will do a modified Full Body workout. Just the Upper Body stuff and let the Lower Body rest. I can’t really force any issues with the lower body Sunday because on Monday I have to take a 1/2 mile walk to the bus stop and then a .3 mile walk to the Opthamologist’s office for a quick laser treatment to burn off film build up on my cataract lens on my right eye.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout
Tue 10/10 - Rest
Wed 10/11 - Rest
Thu 10/12 - Rest
Fri 10/13 - Flexibility workout
Sat 10/14 - Upper Body workout
Sun 10/15 - ?

Motivational/Inspirational/Informative: More science facts regarding the coronavirus.

Nayohme · March 14, 2020, 3:09pm

My knee has been achy lately too. I know the frustration…I’m like darn it! I want to run!

But you’re not taking steps back…you’re improvising with other workouts. As long as you do something active, you’re still making progress! Keep inspiring us all. I hope you’ll have your writing done by Monday as well

Compdude · March 15, 2020, 3:27pm

Day 22/26 - Core & Endurance

Weight Loss/Gain: 0 (Total: +3lbs)
Exercise: Rest Forced
Energy: ( Hurting Tired Strong Ok)
IF/TRE: 13:11

Speaking:
Hit the mental wall yesterday. Decided to take yesterday and today off from the speech. I’ve been working or practicing it every day for awhile now and my brain needs a break.

Good news is an article on the Potato Diet I collaborated with Anna on this forum with, I sent to the endocrinologist at USC Medical School for review. He liked it; especially, since it gave both a male and female perspective. Decided I’m going to approach the rest of the book this way as much as possible.

Today, I will take a break from the speech but start working on the book again. I have an idea for the next article/chapter.

Finally, Covid-19 has impacted the World Championship of Public Speaking tournament. All Round 2 contests have been cancelled and arrangements are being made to allow people to view the contests online. As a contestant I’ll be notified shortly on where I have to go and what other accommodations are being made due to the circumstances. Also all club meetings are urged to be held virtually. Because my club is so small, we may discuss this through our group text when we see what TM International has to say next week since we don’t meet again until Thursday.

Diet
Pleasantly surprised I did not gain any weight at all from yesterday. The reason is my Aunt dropped by to visit from Las Vegas on her way to see my cousin the dentist. Of course, she brought Filipino breads and pastries for us. So had Pandesal buns (a Filipino sweet bread) and Mamon (a Filipino sponge cake). Thought I’d gain a couple of pounds of water weight but that didn’t happen.

It confirms my belief in Body Set Point Theory. It postulates that your body will settle in a certain weight range. It’s a possible explanation for weight plateaus. Personally, I’ve had 2 body set points since I began my journey Aug 9th of last year:

The first was after my 40-day and becoming “medication free” and marked the end of Part One of my journey. I had dropped to 197lbs. During the subsequent ReFeed and Workout phase I went back up to 216lbs.

The second happened after my 21-day where I dropped to 184lbs and went up as high as 208 but currently staying around 201lbs. I have 6 more days before starting my 2nd 21-day. So will be interested in seeing what new body set point will be during the subsequent refeed and workout.

@Anna ould like your thoughts on Body Set Point Theory.

Exercise:
I cancelled my Upper Body workout due to fatigue. Looking at my Daily Health Tracker spreadsheet I found that of the last 7 days, I’ve spent 5 of them in pain. That does wear on you. Feel much better today and pain free. Right ankle still a bit stiff so will take another day of rest as a precautionary measure since I HAVE to get to my ophthalmologist’s office for the laser treatment tomorrow.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout
Tue 10/10 - Rest
Wed 10/11 - Rest
Thu 10/12 - Rest
Fri 10/13 - Flexibility workout
Sat 10/14 - Rest
Sun 10/15 - Rest
Mon 10/16 - 2 mile walk. Full Body Workout? (After Opthamologist appt)

Motivational/Inspirational/Informative: The details on how China squashed Covid-19. An interview with a NY Times Science & Health Reporter.

Compdude · March 16, 2020, 7:46pm

UPDATED: 12:42pm

Day 23/26 - Core & Endurance

Weight Gain: 4 (Total: +7lbs)
Exercise: Rest
Energy: ( Hurting Tired Strong Ok)
IF/TRE: 20:4

Speaking:
Felt good to take a 2 day break. Feel refreshed creatively and ready to work on the conclusion once more. Still waiting to hear on details on the changes caused by coronavirus on Saturday’s contest.

UPDATE: Contest has been delayed to 4/4 to be held via Zoom webinar.

Writing
Did a couple of stabs at my idea for the 2nd chapter. Didn’t feel it so switched to a task I’ve been postponing for awhile. That is transcribing ALL my Daily Journal entries from Day 1 of my journey which began on August 9th of last year.

That began with a 14-day Potato Diet on an Intermittent Fasting schedule. I didn’t plan on being on IF from the beginning, it just happened that way luckily. I realized it on Day 3. This is a good place to start since I already have the Potato Diet article already done after being scientifically reviewed and signed off by the endocrinologist at the USC Medical School. Now it will be followed up with the my actual day to day experience of those 14 days. I transcribed and edited the first 7 journal entries. It felt good to get that much done yesterday.

Diet
Well the bill came due for my carb fest, I gained 4lbs of water weight from yesterday. I’m fine with that as I know it will shed quickly; especially since I have walking to do today with the opthamologist appointment today. I’ll also add a side trip to the grocery store to pick up more fruit for my morning cottage cheese/fruit meal in the mornings as I ran out of blueberries yesterday.

Exercise:
Today is the best I’ve felt in awhile. Amazing what having a pain free day paired with a good night’s sleep will do. Ankle is completely healed so walking shouldn’t be a problem today. After I come back, I may add a flexibility or a full body workout. We will see.

UPDATE: Opthamologist’s office called to postpone appointment to June due to coronavirus. So did 1 mile walk to grocery store. Decided not to push it since when I did last time I was laid up for 3 days with a sore ankle.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout
Tue 10/10 - Rest
Wed 10/11 - Rest
Thu 10/12 - Rest
Fri 10/13 - Flexibility workout
Sat 10/14 - Rest
Sun 10/15 - Rest
Mon 10/16 - 1 mile walk
Tue 10/17 - 1 mile walk & Full Body workout

Motivational/Inspirational/Informative: Specifics on Covid-19 from the BBC.

Compdude · March 17, 2020, 8:39pm

Day 24/26 - Core & Endurance

Weight Gain: 4 (Total: +11lbs)
Exercise: 2 mile walk
Energy: ( Hurting Tired Strong Ok)
IF/TRE: No Fasting

Speaking:
Got in one write through yesterday. Still not happy about the conclusion. Think I should tear it down completely and start from scratch.

As I mentioned in the update yesterday, I got the proposed changes for the Round 2 contest. Upon reflection, I decided that the changes make it too easy for contestants to cheat and can handicap some contestants due to not having access to technical resources others may have. I’m going to make my recommendations and see what happens.

We’re having a group text discussion on whether to hold our weekly meeting since we are less than 10 members or follow TM’s recommendation to cancel all meetings for the rest of the month…

Writing
Took a break yesterday. Look to resume transcribing my daily journal entries.

Diet
Yesterday I got slammed by clients. Restaurants wanting new social media campaigns touting take out, delivery and new curbside services. A residential cleaning company wanting a new email campaign oriented toward family safety. I added to the stress when I walked to the grocery store and dealt with the palpable fear there. As a result, I decided to indulge in my first stress binge since before I started my treatment protocol August 9th. I also had an additional reason which is I felt I needed to do it to increase my empathy for others in which this is a huge burden for them. As a result, that and the day before caused an increase of 8lbs, mainly water weight, in the last 2 days.

Exercise:
I changed my plan of a 1 mile walk with a full body workout to a 2 mile walk. The reason is my 84 y.o. mom asked me to pickup her new prescription at WalMart which is a mile away. My sister and I have been isolating her from all social contact during this pandemic.

I started out slow with both feet a bit stiff from yesterday’s walk. After the 1st mile I was fine, but I got fatigued the last .3 miles. Tells me I still need work to regain my former aerobic endurance.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout
Tue 10/10 - Rest
Wed 10/11 - Rest
Thu 10/12 - Rest
Fri 10/13 - Flexibility workout
Sat 10/14 - Rest
Sun 10/15 - Rest
Mon 10/16 - 1 mile walk
Tue 10/17 - 2 mile walk
Wed 10/18 - 1 mile walk & Full Body workout

Motivational/Inspirational/Informative:
The inspiring story of Shakira

Compdude · March 18, 2020, 7:09pm

Day 25/26 - Core & Endurance

Weight Loss: 1lb (Total: +10lbs)
Exercise: 1 mile walk & Full Body Workout
Energy: ( Hurting Tired Strong Ok)
IF/TRE: 13:11

Speaking:
Took a break.

Got the email addresses for the people I need to contact to lodge my objections and recommendations for the format of the Round 2 contest. That’s the first thing I will work on after taking care of client stuff.

Our county government shut down all restaurants from offering dine-in so as a result all our TM club meetings are cancelled that were to be held there. HOWEVER, one of our members suggested I approach another member who has her own law practice and ask to hold a meeting at her office on 4/2 so I can get one last live practice before the Round 2 contest. She agreed. Yippee!

Writing
Finished transcribing the last 7 daily journal entries of my 14 day Potato Diet from my Facebook account. Now editing it.

Diet
I was doing so well and on track for a 20:4 … then my sister showed up with tacos! LOL. Well, my Friday start of my new 21-day fast will be here soon enough.

Exercise:
Finally got to complete one of my planned Core & Endurance workouts: 1 mile walk and my modified Full Body workout. After the walk, took a brief break and then did the Full Body. I was really happy I did the entire workout without taking a break and I felt strong afterward. Of course, the trick will be seeing how my feet, ankles and knees feel tomorrow.

Here’s the modified Full Body workout and the YouTube video its modeled after:

Shoulder Press and Marching Man (Modification)
Shoulder Press with both hands with dumbbells, drop hands to the side, lift left leg then down, lift right leg and down. Repeat. Strengthens balance.
Side Lunge with opposite Side Raise with dumbbell. Work one side for 45 seconds then the opposite side.
Sit ups (no dumbbell). Only rising 45 degrees up then down.
Squat with Hammer Curls with dumbbells both hands
Bent Over Row and Deadlift with dumbbells both hands
Swapped out Curtsy Lunge for Oblique Twists
Work one side of touching opposite elbow to knee while lying down for 45 seconds then other
Repeat #5 exercise
45 degree straight leg lifts for 45 seconds (working lower abs)

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout
Tue 10/10 - Rest
Wed 10/11 - Rest
Thu 10/12 - Rest
Fri 10/13 - Flexibility workout
Sat 10/14 - Rest
Sun 10/15 - Rest
Mon 10/16 - 1 mile walk
Tue 10/17 - 2 mile walk
Wed 10/18 - 1 mile walk & Full Body workout
Thu 10/19 - 1 mile walk & Flexibility workout

Motivational/Inspirational/Informative:
The inspiring story of Jennifer Lopez

Compdude · March 19, 2020, 7:04pm

Day 26/26 - Core & Endurance

Weight Gain: 3lbs (Total: +13lbs)
Exercise: 1 mile walk & Flexibility Workout
Energy: ( Hurting Tired Strong Ok)
IF/TRE: 19:5

Speaking:
Got a response to my Contest objections & recommendations email. Unfortunately, the District Governor said they can’t do anything at their level as the directive came down from International headquarters mandating everything be virtual. However, they noted my objections and recommendation and will take it “under consideration”. In other words, a polite way of saying, “Piss Off”. Oh, well. Then I will take advantage of all the holes in the new format to help me win then.

Specifically, getting use of the best technology: the most reliable and highest speed Internet broadband, and the computer with the best camera. Make sure I also have the best lighting in place from where I’ll be broadcasting my performance. I thought about makeup; but, nah I think that’s a bit of overkill.

Since my last practice isn’t until 4/2, I’ll take another break from wordsmithing on the conclusion.

Writing
Got busy with consulting work. Hopefully, I can work on it today.

Diet
The anti-inflammatory items I’ve included in my diet appear to be working. I get one more shot of this stuff tomorrow morning before starting the fast.

Exercise:
When I started out this morning, my left knee was a bit achy and the right ankle stiff. I took a couple of breaks to take the load off the joints even though I wasn’t tired. After a brief break after the walk, I did the Flexibility workout. Cognizant that I probably tweaked the right ankle from going deep on the squats, I held off on that which was just squatting down without holding on the edge of my work desk which I’ve been doing. I completed the workout in good shape.

As I write this, its been about 4 hours since I finished working out. Outside of normal soreness, the joints seemed to have gotten through in good shape. We’ll see how I feel tomorrow.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 2 mile walk and Live speech practice
Sat 3/7 - Rest
Sun 3/8 - 1.3 mile walk & LB Flexibility workout
Mon 3/9 - 1 mile walk & Full Body workout
Tue 10/10 - Rest
Wed 10/11 - Rest
Thu 10/12 - Rest
Fri 10/13 - Flexibility workout
Sat 10/14 - Rest
Sun 10/15 - Rest
Mon 10/16 - 1 mile walk
Tue 10/17 - 2 mile walk
Wed 10/18 - 1 mile walk & Full Body workout
Thu 10/19 - 1 mile walk & Flexibility workout
Fri 10/20 - 1 mile walk

Motivational/Inspirational/Informative:
Rihanna overcoming major obstacles to success.

Compdude · March 20, 2020, 1:35pm

Core & Endurance DeBrief

Weight Gain: Total: +13lbs
Exercise: 17 days of exercise & 9 days of rest
Fast Days: 20 days and 6 days no fasting

Executive Summary
This was a challenging 30 days (including 1 day off for the Round 1 contest & 6-Day Potato Diet).

I didn’t achieve my workout goals because of the unexpected arthritic attacks that laid me up because I now suffer from osteoarthritis. Also found out that my remaining good eye, the left, may require cataract surgery.

I’m addressing the osteoarthritis issue with a treatment protocol that I designed that appears to be working: daily “wet” hot treatments and adding anti-inflammatory items to my daily diet.

For the possible cataract surgery, I came to an agreement with the opthamologist to meet in 3 months to see if my fasting regimen can heal the retinopathy caused by my diabetic past. This is just a hope though as I’m basing this purely on anecdotal evidence from Intermittent Fasting.

My path to the World Championship of Public Speaking took an unexpected twist due to changes to the Round 2 contest because of the COVID-19 pandemic. I’m looking it as an opportunity to increase my chance of winning by seeking to exploit the new format for a competitive edge.

Making progress on the book. Finally got the first draft of the first section done which is breaking the sugar/carb addiction through the 14-day Potato Diet.

All in all, life happened as it does. My windsurfer training from my younger days helps during times like this. Specifically, the technique in sailing upwind. Since you can’t sail directly into the wind, you have to work you’re way toward your destination by “tacking” your way up to it. While you’re tacking your way to your destination the wind can change direction, blow harder or softer, the current of the water can change direction and strength (i.e. tides) and there’s boat traffic (i.e. dodging supertankers in San Francisco Bay). It’s a useful analogy for working toward your goals in life.

This is the final entry for this Daily Journal. My journey continues in S2E6 21-Day No Surrender Fast.