S3E1 30-Day Strength & Flexibility Workout Journal

[Compdude]

Day 0/30
1st stage of 1st cycle of “Cannibalize Loose Skin Campaign”

Goal: Do Full-Body Burpee Workout 3x/week

Fasting Schedule:

20:4 TRF (Time Restricted Feeding: Start eating period upon waking up after 5-min daily appreciation, weight and BGL measurements) 2MAD (2 meals in 4 hour window).

Workout Schedule 4-Day Cycle:

Day 1: 1 mile walk

Day 2:

SS (Static Stretching): 30 sec hold

1. Lying Side Quad Stretch (Both sides) - NOTE: Don’t arch lower back
2. Seated Hip Side Stretch (Both sides)
3. Standing Hamstring Toe Touch - NOTE: Keep back STRAIGHT and hinge at hips
4. Standing Calf & Ankle Stretch (Both legs)

AW (Abs Workout):

1. Oblique Twists (Both sides)
2. Upper Ab Crunches
3. Lower Leg Lifts

1 mile walk

DFW (Dynamic Flexibility Workout):

1 Leg Pendulum Swing-Side Leg Lift-Knee Up Adduction (Both legs)

2. Deadlift stretch-Squat-Deadlift stretch-Straighten Up

3. Deadlift stretch-Squat-Upper Body rotation-Deadlift stretch-Straighten Up

4. Side Leg Squat Toe Touch (Both sides)

5. Side Leg Squat Toe Touch with Upper Body rotation (Both sides)

Day 3:

1 mile walk
AW

Day 4:

SS
AW
1 mile walk
UBW (Upper Body Workout): NOTE: Using Barbell PushUp Bars to take stress off wrists during Burpee exercises

1. Burpee Planks Superset
   A. Burpee Planks
   B. Standing Reverse DB (Dumbbell) Flys

2. Burpee Mountain Climbers Superset
   A. Burpee Mountain Climbers
   B. Standing Reverse DB (Dumbbell) Flys

3. Burpee Pushups Superset
   A. Burpee Pushups
   B. Standing Reverse DB (Dumbbell) Flys

4. Burpee Calf Raise Superset
   A. Burpee Calf Raise
   B. Standing Reverse DB (Dumbbell) Flys

5. Burpee Pushups Superset
   A. Burpee Pushups
   B. Standing Reverse DB (Dumbbell) Flys

[donna]

I’m guessing you took pictures or measurements so you can see your progress at the end of the month?

I’ve thought about getting a set of those pushup props. My wrists keep me from getting down very low. I think I’m afraid I’m going to hurt myself while trying to get stronger.

How long do your daily workouts last?

[Compdude]

I plan to do so tomorrow as 6am PST marks the completion of Day 1. I’ll be taking specific BEFORE pictures of the loose skin problem sites: underside of upper arms, lower belly and back of butt and upper thighs. I won’t be showing those for 6 months or less until I finish the Cannabilize Loose Skin Campaign and take the AFTER pictures.

The ones I display more frequently and seem to be the most popular are the progression pictures taken after each prolonged fast. So the next set won’t be until mid-August since I won’t be starting the next 21-day fast until after the 30-day workout phase.

The shortest is the 1 mile workout (rest day) which takes me 20 minutes.

The longest is Upper Body workout which has a lot of workouts: SS, AW, 1 mile walk & UBW. For the Upper Body Workout I do a Superset Split on the Burpee Workout with anywhere between 2 to 4 hours between the halves. Each half is 5 supersets of 2 exercises at 10 reps each. Total time probably about an hour and a half.

Also Amazon reports I’ll be getting my Body Fat calipers delivered this Saturday. I’ll be adding that stat at the beginning and end of each phase of this campaign.

[Compdude]

Day 1/30 - Strength & Fllexibility

Weight gain/loss: +2bs Total gain/loss: +2 lbs
BGL (Blood Glucose Level): Normal
IE/TRF: 19:5/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1 mile walk

Personal Section:

Day 1:

Yesterday:

6:30am: Cottage cheese w/blueberries & 2 pandesal. A cup of coffee w/stevia and cinnamon.

10:30am: Steak & Broccoli Stir Fry w/rice & almonds

Yesterday afternoon is the first time that hunger pangs had me resort to a cup of herbal tea since the fast. Had a 2 pound gain but that’s because I was really hungry as I get used to long daily fasts again and its been over a month since I had this meal. So I had an extra serving and had quite a few almonds.

I underestimated how much cooking time is required for making this meal as I’m a meticulous (surprise!) cook. Meaning I trim as much of the sinew and fat off the flank steak that I use in making the stir fry. It’s the reason I only did a 19:5 instead of the standard 20:4. Oh well, live and learn.

This afternoon I have a quick laser surgery procedure where they burn off the film buildup on the cataract lens on my right eye. Its then I’ll have a follow-up exam. We’ll see if there has been improvement in my left eye from early February from the fasting/refeed/workout protocol so I can avoid cataract surgery on my remaining good eye.

Exercise Section

Shoulder ache is gone. Just some lingering stiffness in the left shoulder. I should be right as rain when I have UBW day this Thursday. Feels I restarted exercising exercising just in time. The energy was there just took awhile to get up and going.

Tue 6/23 - 1 mile walk
Wed 6/24 - AW, SS, 1 mile walk & DFW

Speaking

2nd beta of PowerPoint #1 is set for Tue 6/30 next week. My test audience is 6, one of whom is one of my professional speaking coaches.

Also revised both PowerPoints again as I made some modifications based on viewing some of the USPTO Trademark videos.

More PowerPoint #1 revisions
More PowerPoint #2 revisions
Emailed USC endocrinologist UPDATED PowerPoint #1 for science review

To Do:

1. Creating Zoom and Q&A protocol sheet for audience
2. Updating Speaker Introduction
3. Creating Agenda
4. Upgrading Zoom subscription
5. Tackling requirements to become a Qualified Speaker with the Inland Empire’s Speakers Bureau.
6. Tue 6/30 - Zoom Beta Presentation PowerPont #1

Writing

To Do:

1. Thu 6/25 - Webinar on “How to Land a Literary Agent”
2. Consolidate my autophagy research notes into a single document.
3. Consolidate my glycogen research notes into a single document.

NASM CEU Course:

On hold for now

To Do:

1. Course Outline

Water Fasting Warriors

1. Having the graphics designer update a trademark by having him choose an appropriate font.
2. Still need to watch more USPTO videos. Yesterday I did quite a few of the things that are required before filing a trademark application. I’m doing as much of the footwork myself. Then I’ll fill out a draft of the Trademark application and then go to an Copyright/Trademark/Patent attorney to review. This way I’ll minimize the amount I have to pay in lawyer’s fees.

Viewed USPTO YouTube video series on Trademarks

To Do:

1. After viewing all USPTO Trademark videos will view Trademark lawyer’s YouTube videos.
2. Call to Chief Scientist Intermedia
3. Follow-up Parsons HR

For motivation/inspiration I’m choosing artists and singers who have been documenting their journeys on YouTube. We’ll start with Kazakhstan singer, Daneliya Tuleshova. I first saw her on The Voice Kids Ukraine 3 years ago. She popped up again on AGT a few days ago. For today, I’m posting her AGT audition followed by her Voice Kids audition. Enjoy!

AGT audition:

Voice Kids Ukraine audition:
NOTE: Turn ON English captions

[Compdude]

@donna Thanks for that reminder. I took photos of the loose skin sites: bottom of upper arms, both sides and front of lower belly and area where back of thigh joins the butt. The worse area is back of thigh bottom of butt. I see that’s where most of the fat is gone which makes sense as most of my exercise activity has been walking.

You’ll have to wait 6 months or the end of the campaign before you see the pics though! LOL

[donna]

You’ve inspired me to look into adding something else on weights days. Currently my weights workouts are roughly 40 minutes, but I’m thinking after a brief rest, I could either do an endurance weight set or another video of toning exercises.

I also find your methodical approach to everything very inspiring. Reminds me of something from years ago concerning website development-- “a white board” in which three of us collaborated.

Currently I am building more daily habits and have to slow down a bit because my typical way of approaching a problem is to throw everything at it at once and see how it goes. Unfortunately that also can mean too much to do and too little margin in my schedule. So right now, I am working to more incrementally bring change. In a few weeks, I’ll be ready to reevaluate a couple of things and see where best to go from there.

About your cataract surgery. Does that procedure involve as much prep and recovery as surgery to implant a new lens?

[Compdude]

Thanks for the compliment! I’ve taught this type of project management to subordinates and protégés for years.

1. I perfected my project management style with hi-tech startups when I used to do that sort of thing.

As these things usually go it was born of necessity because my tech teams always had members from different departments. My daily whiteboard meeting had categories with to-do lists under each of them. Each team member was responsible for 1 or more categories. This way everyone could get an overall perspective on changing priorities, stuff we could delay until the next upgrade and/or shift resources when the inevitable Murphy’s Law event happened.

Guess I AM a creature of habit after all! LOL

2. The procedure is not that involved. It takes 5 minutes. They just need to burn off the film residue buildup on the lens so I can see more clearly. Similar to defrosting your car window when a cold fog comes in the early morning hours.

[Van]

You sound like an ENTJ or INTJ personality

[Compdude]

Yep INTJ. Best girlfriend I ever had was the rarer INFJ.

[Compdude]

Day 2/30 - Strength & Flexibility

Weight gain/loss: +2bs Total gain/loss: +2 lbs
BGL (Blood Glucose Level): +2 above Normal
IE/TRF: No fasting/No
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: AW, SS & 1 mile walk

Personal Section:

Day 2:

Yesterday:

6:30am: Cottage cheese w/blueberries & 2 pandesal. A cup of coffee w/stevia and cinnamon.

10:30am: Chicken Cobb Salad

4:30pm: In-n-Out Double Double Cheeseburger, Fries, Vanilla Shake, Peanuts, Chips & 1/2 pint of Ben & Jerry’s ice cream

1:30am: Peanuts

I started well and was on my way to another 19:5/TRF … LOL

The laser procedure on burning off the film buildup on my right cataract was successful. The machine apparatus is similar to the one an optometrist uses to get a good look into your eye. The optometrist apparatus is where you lean forward and rest your head on a chin rest. Then are asked if you see a point of light as they test the periphery of your vision. For the opthamologist, he uses the setup to keep your head stable as he uses a pinpoint laser to burn off targeted spots on the eyeball. The only startling development is having the nurse place her hand on the back of your head to ensure it doesn’t move during the procedure.

I started my 30-day workout phase with just a 1 mile walk yesterday early in the morning. However, in the afternoon after getting up in the waiting room to get the procedure done my ankles and feet had stiffened up. I was walking like the Tin Man from the movie, The Wizard of Oz.

Afterward was a trip to Costco to restock on Cottage Cheese, Blueberries and Peanuts. Resisted buying the 35 can case of Diet Coke. Succumbed to buying the $5 bag of Himalayan salt chips/crisps. I was still pretty stiff so I took one of their handicapped motor carts. I didn’t have much to buy so the small basket met my needs.

Afterward, I felt an obligation to buy dinner for my sister who has been chauffeuring me around since I voluntarily removed myself from driving after my cataract surgery in 2014 which resulted in a 40% depth perception difference between my eyes. We went to our favorite burger chain, In-n-Out. Since I still had the half pint of Ben & Jerry’s at home I decided to have a “binge” day as you can see.

After a full meal, combined with the mental and physical toll of the surgery, and our first extended period of hot humid weather in Southern California I had to lie down for a bit. 2 1/2 hours I woke up at 8:30pm and my first reaction was, “Oh, shit!” This really screws up my sleeping pattern for the night.

Instead of stressing about it, I decided to take advantage of it. With evening the humidity and heat was gone. Since my body is so metabolically efficient now, I woke up alert and energized from the food it had just processed. So, I went to work on tasks for my upcoming “beta” Zoom PowerPoint presentation for next week.

When I looked up to take a break, 4 1/2 hours had gone by. It was indisputable evidence my body & brain are back to my software engineering peak. Peak defined as being able to maintain intense mental focus and concentration for long periods of time.

To add some perspective, it was as recent as February 2019 that my diabetes ravaged body and brain could only maintain focus for 2 hours FOR THE ENTIRE DAY before I had to recover.

Exercise Section

This morning I completed 3 of the 4 scheduled routines. Ab Workout, Static Stretches and a 1.4 mile walk (to Walgreens to pickup my eye drop prescription for the eye that had the laser procedure). On the downhill portion of the walk back, my janky left knee felt weak so slowed my pace and shortened my stride to avoid a concrete pavement face plant. The last block it started to ache so I decided to cancel the Dynamic Flexibility workout for this cycle.

Tue 6/23 - 1 mile walk
Wed 6/24 - AW, SS, 1.4 mile walk (Competed)
DFW (Cancelled)
Thu 6/25 - AW & 1 mile walk

Speaking

My test audience is up to 9. Best news is that BOTH of my professional speaking coaches will be in attendance.

Late evening and into the early morning hours I got everything ready for next week’s Zoom PowerPoint presentation.

Final PowerPoint #1 revisions
Zoom and Q&A protocol sheet for attendees
Updated Speaker Introduction
Zoom meeting agenda

To Do:

1. 6/27 - Upgrading Zoom subscription
2. Tackling requirements to become a Qualified Speaker with the Inland Empire’s Speakers Bureau.
3. Tue 6/30 - Zoom Beta Presentation PowerPont #1

Writing

To Do:

1. Thu 6/25 - Webinar on “How to Land a Literary Agent”
2. Consolidate my autophagy research notes into a single document.
3. Consolidate my glycogen research notes into a single document.

NASM CEU Course:

On hold for now

To Do:

1. Course Outline

Water Fasting Warriors

Realized that after doing more footwork I can call USPTO customer service to answer my specific questions and reduce trademark attorney billing fee.

In Process:

1. Graphics designer updating a trademark

To Do:

1. View all USPTO Trademark videos

2. View Trademark lawyer’s YouTube videos

3. Call USPTO Customer Service for answers

4. Create draft of Trademark application

5. Review draft application with Trademark lawyer

6. Call to Chief Scientist Intermedia

7. Follow-up Parsons HR

Motivation/Inspiration

As a computer guy you quickly learn to “cut and paste” from past programs or other developers code. Then you learn to innovate or build upon what you copied. Therefore, I have a constant fascination when singers provide new artistic interpretations of classic songs.

Here’s Angelina Jordan’s, the 2014 Norway’s Got Talent winner, 1st performance on the recent AGT: The Champions series doing her interpretation of Queen’s Bohemian Rhapsody. Btw, the surviving members of Queen have all raved about her interpretation:

[Compdude]

Day 3/30 - Strength & Flexibility

Weight gain/loss: -1lb Total gain/loss: +3 lbs (forgot to add yesterday’s gain to the total)
BGL (Blood Glucose Level): Normal
IE/TRF: 13:11/No
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: AW & .5 mile walk

Personal Section:

Day 3:

Yesterday:

8am: Cottage cheese w/blueberries & 2 pandesal. A cup of coffee w/stevia and cinnamon.

11:30am: Bagel w/cream cheese & peanuts

4:30pm: Chips & peanuts

Yesterday, I was still full from my late night/early morning prep session for next week’s Zoom presentation. Also felt lackadaisical from such a weird sleep pattern I decided just to have the bagel meal instead. What I found interesting is that my body had become habituated to have a certain amount of calories from the 2nd meal. Hence, the late afternoon snack of chips and peanuts.

Had an unexpected opportunity pop up. Our scheduled speaker for this morning’s weekly Toastmasters meeting cancelled because she lost her father to SARS-CoV-2 last week. No one else was prepared so I volunteered to give my updated PowerPoint #1 presentation with a Q&A session. You can read more details in the SPEAKING section.

Exercise Section

Today was a light session with my longest workout day of the 4-day cycle tomorrow. On today’s walk is the first time I felt back to normal. No stiffness, no aches, good energy and had a good pace and stride. Looking forward to the remaining 27 days in this phase.

On the Abs Workout, I increased the reps from 25 to 30 for all 3 exercises.

Tue 6/23 - 1 mile walk
Wed 6/24 - AW, SS, 1.4 mile walk (Competed)
DFW (Cancelled)
Thu 6/25 - AW (30 reps, +5 reps) & .5 mile walk
Fri 6/26 - AW, SS, 1 mile walk & UBW

Speaking

1. Taking the opportunity to practice my updated PowerPoint #1 for next week’s Zoom meeting, my concern about exceeding my self-imposed time limit was correct. I went over by 4 minutes. After the meeting, the senior member of the club was able to take me aside and we discussed what I need to trim and enhance the presentation. The Q&A went very well. Also I invited the senior member to join next week’s Zoom event so I will now have a “beta 2” test audience of 10.

2. I had sent a draft of my updated speaker’s introduction to the mentor who will act as Master of Ceremonies and run the meeting. He told me he felt it was a bit long. I slept on it and came up with a shorter and punchier version that was used at this morning’s meeting. I just need to make 1 update.

3. Have to add a paragraph notifying Zoom attendees I’ll be recording the session to self-improve and will NOT be released to the general public. If they are still uncomfortable, they can just cut the video feed so their face won’t be displayed.

4. Have the webinar on “How to Land a Literary Agent” at 4pm PST today. Looking forward to see what I can learn.

Performed PowerPoint #1 & Q&A session

To Do:

1. 6/25 - Update PowerPoint #1 based on feedback

2. 6/25 - Update Speaker’s Intro

3. 6/25 - Update Zoom orientation and Q&A protocol

4. 6/27 - Upgrading Zoom subscription

5. Tackling requirements to become a Qualified Speaker with the Inland Empire’s Speakers Bureau.

6. Tue 6/30 - Zoom Beta Presentation PowerPoint #1

Writing

To Do:

1. Thu 6/25 - Webinar on “How to Land a Literary Agent”
2. Consolidate my autophagy research notes into a single document.
3. Consolidate my glycogen research notes into a single document.

NASM CEU Course:

On hold for now

To Do:

1. Course Outline

Water Fasting Warriors

Putting all this stuff on hold until AFTER the Zoom Presentation on Tuesday 6/30 except follow-up with the graphics designer this weekend.

In Process:

1. Graphics designer updating a trademark

To Do:

1. View all USPTO Trademark videos

2. View Trademark lawyer’s YouTube videos

3. Call USPTO Customer Service for answers

4. Create draft of Trademark application

5. Review draft application with Trademark lawyer

6. Call to Chief Scientist Intermedia

7. Follow-up Parsons HR

Motivation/Inspiration

There are 2 videos:

1. A male cover of Rihanna’s “Stay”. One of the best covers I’ve ever heard.
2. A great video edit of the same male singer spliced with video of Rihanna. The edit is so good for a few seconds I thought they were in the same room.

Jared Leto’s cover of Stay:

Jared Leto & Rihanna’s duet of Stay:

[Compdude]

Day 4/30 - Strength & Flexibility
UPDATED: Completed 2nd half of Burpee Split Workout.

Weight gain/loss: 0 Total gain/loss: +3 lbs
BGL (Blood Glucose Level): Normal
IE/TRF: 21:3/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: AW, SS, 1 mile walk & UBW Split Routine
NOTE: For more detail see Exercise Section

Personal Section:

Day 4:

Yesterday:

6am: Cottage cheese w/blueberries & 2 pandesal. A cup of coffee w/stevia and cinnamon.

10am: Scrambled egg omelette w/sweet onion & cheese, Italian sausage & hash browns

1. Yesterday, I could feel my body girding itself for today’s tough workout. Slept 6 hours and woke energized. The restraint I stuck to in resting my body during refeed after the previous 6-month campaign paid off. Sped through all the exercise routines with only the 2nd half of the Burpee split workout to do later today.

2. Tomorrow, I have the 1st of 2 scheduled “meal/fast breaks” during this 30-day workout phase for celebrating my younger brother’s birthday. We go to our favorite taco joint in L.A., Tito’s Tacos in Venice Beach on the Westside of LA. The only bad thing I’ll be having is the XLarge Diet Coke.

My 2nd “meal break” is my traditional kick-off Chipotle meal 2 days before starting a 21-day fast. That’s scheduled for July 20th as the fast begins the 22nd.

Exercise Section

As noted in the 1st entry of this journal, the Burpee Workout is composed of 5 supersets of a burpee exercise paired with a back exercise to provide a total upper body workout. Each superset is 10 reps for each exercise. That’s one circuit. I repeat the circuit 3 to 4 hours later. So total burpee reps are 100 for the day.

The last time I did the UBW goes all the way back to June 3rd which was Day 12 of the 21-Day fast. With the long break in-between there was good and bad news:

The good news: During the Standing Bent Knee Hamstring Stretch I was able to place the palms of my hands flat on the ground. Yay!

The bad news: During the burpee pushup superset my anterior deltoids felt weaker. I wasn’t able to go as low on the pushup as before. My energy was good so at the beginning I thought there was a chance I could put the 2 halves together. Nope. I need the break to give my shoulder muscles a break.

NOTE: I end my fast with the workout. Before the workout I have a cup of black coffee w/stevia. There have been studies that show by having a cup of joe before and after a workout it has a positive impact in the digestion of carbohydrates and also gives an energy boost for the workout.

2nd NOTE: Since the workout is after a long fast, in this case 20 hours, I’m burning off that stored muscle glycogen. I now measure the intensity of my workouts by how much I’m urinating as the glycogen particle is 3/4ths water.

2nd half of the Burpee split routine completed 5 hours later.

Tue 6/23 - 1 mile walk
Wed 6/24 - AW, SS, 1.4 mile walk (Competed)
DFW (Cancelled)
Thu 6/25 - AW (30 reps, +5 reps) & .5 mile walk
Fri 6/26 - AW (35 reps, +5 reps), SS, 1 mile walk & UBW
Sat 6/27 - 1 mile walk

Speaking

Yesterday, I had a disappointing experience. I thought I had a confirmation of my ticket to the webinar on “How to Land a Literary Agent.” But, when I clicked on the link it told me the webinar was full. I emailed the Literary Agency my disappointment; but, I doubt anything will come out of it. Oh well, I’ve learned all things happen for a reason. I have faith that the creative force of the universe has something better in mind for me.

Update PowerPoint #1 based on feedback
Update Speaker’s Intro
Update Zoom orientation and Q&A protocol

To Do:

1. 6/26 - Email Potato Diet PDF article to Toastmaster members present for last Thursday’s PowerPoint #1 presentation.

2. 6/26 - Will update PowerPoint #1 again. Learned something new yesterday I felt SHOULD be included for Tuesday.

3. 6/27 - Upgrading Zoom subscription

4. Tackling requirements to become a Qualified Speaker with the Inland Empire’s Speakers Bureau.

5. Tue 6/30 - Zoom Beta Presentation PowerPoint #1

Writing

To Do:

1. Consolidate my autophagy research notes into a single document.
2. Consolidate my glycogen research notes into a single document.

NASM CEU Course:

On hold for now

To Do:

1. Course Outline

Water Fasting Warriors

Putting all this stuff on hold until AFTER the Zoom Presentation on Tuesday 6/30 except follow-up with the graphics designer this weekend.

In Process:

1. Graphics designer updating a trademark

To Do:

1. View all USPTO Trademark videos

2. View Trademark lawyer’s YouTube videos

3. Call USPTO Customer Service for answers

4. Create draft of Trademark application

5. Review draft application with Trademark lawyer

6. Call to Chief Scientist Intermedia

7. Follow-up Parsons HR

Motivation/Inspiration

If she can do it, I have NO EXCUSES!

[Compdude]

Day 5/30 - Strength & Flexibility

Weight gain/loss: -3lbs Total gain/loss: 0
BGL (Blood Glucose Level): Normal
IE/TRF: 19:5/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1 mile walk

Personal Section:

Day 5:

Yesterday:

6:30am: Cottage cheese w/blueberries & 2 pandesal

10:30am: Homemade Quesadilla con Questa and peanuts.

Today’s the price I pay for yesterday’s long workout. Having practiced my Daily Routine for many months paid off today. It’s become as automatic as brushing my teeth. I felt REALLY tired and sore but before my monkey brain realized what was happening and could start nattering that I should take the day off I was already 1 block away from home on my daily walk.

Exercise Section

Yesterday marked the 1st completed circuit of the 4-day workout cycle. Except for having to cancel the Dynamic Flexibility Workout due to my balky left knee, I accomplished all of my workout goals. What I’m really happy about are adding 5 reps to each exercise in the Abs Workout every time I performed it. So started at 25 reps and finished at 35. Also being able to complete both halves of the Burpee Superset Split Workout.

But the entire shoulder complex is sore this morning and I’m really tired. I say this because usually at the end of my daily walk I have a boost in energy and wake up. Not today. Started really tired and ended still tired, just not as much.

Tue 6/23 - Fri 6/26: 4-Day Workout Cycle
Sat 6/27 - 1 mile walk
Sun 6/28 - AW, SS, 1 mile walk & DFW

Speaking

Emailed Potato Diet PDF article to Toastmasters
Updated PowerPoint #1 with 1 NEW slide

To Do:

1. 6/27 - Update both PowerPoints with updated brand name

2. 6/27 - Upgrade Zoom subscription

3. 6/27 - Study all the features available with a paid Zoom subscription.

4. Tackling requirements to become a Qualified Speaker with the Inland Empire’s Speakers Bureau.

5. Tue 6/30 - Zoom Beta Presentation PowerPoint #1

Writing

To Do:

1. Consolidate my autophagy research notes into a single document.
2. Consolidate my glycogen research notes into a single document.

NASM CEU Course:

On hold for now

To Do:

1. Course Outline

Water Fasting Warriors

Graphics artist sent me updated brand logo. Looks good.

To Do:

1. View all USPTO Trademark videos

2. View Trademark lawyer’s YouTube videos

3. Call USPTO Customer Service for answers

4. Create draft of Trademark application

5. Review draft application with Trademark lawyer

6. Call to Chief Scientist Intermedia

7. Follow-up Parsons HR

Motivation/Inspiration

Creative reinterpretation of Cher’s song, “Believe”

[Compdude]

Day 6/30 - Strength & Flexibility

Weight gain/loss: +3lbs Total gain/loss: +3lbs
BGL (Blood Glucose Level): Normal
IE/TRF: 18:6/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Rest

Personal Section:

Day 6:

Yesterday:

6:30am: Cottage cheese w/blueberries & 2 pandesal

11:30am: Fresh shredded beef tacos, Beef & Cheese Burrito, Salsa & Chips & Root Beer

My brother’s BDay lunch went very well. Glad we got to the restaurant 15 minutes before they were open as there was already a line with a dozen people.

After picking up the food, we always swing by a nearby Carl’s Jr. restaurant for drinks as Tito’s doesn’t offer large drinks. As a result there was a mistake in my drink order. Didn’t get the Diet Coke but instead the Root Beer. Oh, well. Its only once in a blue moon I have a regular soda. I felt ok but I blame that soda for the 3 pound gain in water overnight even after completing an 18:6.

Exercise Section

Woke up this morning really tired and still sore from the Burpee workout. Decided to take a day of rest.

I’m often asked the question how can you tell if its really rest your body needs or just laziness. There are 2 signs:

1. DOMS (Delayed Onset Muscle Soreness) continuing into a 2nd day
2. If you’re a Type A personality (Me) who tends to overdo it.

Especially for Type As, have to be careful from over stressing by not getting enough rest.

Tue 6/23 - Fri 6/26: 4-Day Workout Cycle
Sat 6/27 - 1 mile walk
. Sun 6/28 - Rest
Mon 6/29 - AW, SS, 1 mile walk & DFW

Speaking

1. Couldn’t upgrade my Zoom subscription due to a online tech problem with the website refusing to accept my Business debit card. I know its NOT the card as I used it earlier in the day to get a year subscription to Medium. Have to wait until Monday as no one staffs Customer Service on weekends.

To Do:

1. 6/28 - Update both PowerPoints with updated brand name

2. 6/29 - Upgrade Zoom subscription

3. 6/29 - Study all the features available with a paid Zoom subscription.

4. Tackling requirements to become a Qualified Speaker with the Inland Empire’s Speakers Bureau.

5. Tue 6/30 - Zoom Beta Presentation PowerPoint #1

Writing

To Do:

1. Consolidate my autophagy research notes into a single document.
2. Consolidate my glycogen research notes into a single document.

NASM CEU Course:

On hold for now

To Do:

1. Course Outline

Water Fasting Warriors

1. Graphics artist creating a PNG file version of the trademark. The format allows a transparent background so I can seamlessly integrate the graphic in my PowerPoints.

2. Signed up with Medium because fasting is a rapidly developing field its hard to track all the latest developments because fasting is not a single discipline but encompasses a lot of different areas. Medium had become the place where you can read about the latest developments in plain English. For example, Dr Jason Fung regularly posts new articles there.

To Do:

1. View all USPTO Trademark videos

2. View Trademark lawyer’s YouTube videos

3. Call USPTO Customer Service for answers

4. Create draft of Trademark application

5. Review draft application with Trademark lawyer

6. Call to Chief Scientist Intermedia

7. Follow-up Parsons HR

Motivation/Inspiration

Felt the need for a more traditional motivational speech today:

[Compdude]

Day 7/30 - Strength & Flexibility

Weight gain/loss: 0 Total gain/loss: +3lbs
BGL (Blood Glucose Level): Normal
IE/TRF: 18:6/Yes
BP: 145/81
Energy:
( In Pain, Tired, Ok, Strong)
Exercise: AW, SS, 1 mile walk & DFW

Personal Section:

Day 7:

Yesterday:

6am: Cottage cheese w/blueberries, 2 pandesal, shredded beef tacos, Salsa & Chips

10:30am: Peanuts

1:00pm: Shredded beef tacos & chips

Yesterday, both shoulder complexes were still sore from the workout 2 days ago. Sign that the body was still repairing the muscle damage from the workout. As a result, my usual small breakfast wasn’t enough. Luckily, every time I go to Tito’s I always buy extra tacos for the next day as Tito’s is 2 hours away on the other side of LA from where I live. I was able to feed that hunger for more protein and fats for muscle building. Since I didn’t gain any extra pounds after an 18:6. (Actually lost .8 but I don’t count fractions), I’m sure that’s the case.

Got my Body Fat calipers and Blood Pressure wrist cuff machine Saturday. Will take BP readings daily. Will measure Body Fat the day before the 21-day fast begins.

Exercise Section

In the last circuit of the 4-day workout cycle there was only 1 routine I had to cancel due to my old left knee injury acting up. That wasn’t the case today so I completed the entire scheduled workout routine.

Also added another +5 reps to each exercise in the Abs Workout, so I’m up to 40.

Tue 6/23 - Fri 6/26: 4-Day Workout Cycle
Sat 6/27 - 1 mile walk
Sun 6/28 - Rest
Mon 6/29 - AW, SS, 1 mile walk & DFW
Tue 6/30 - AW & 1 mile walk

Speaking

Zoom customer service is in the same time zone as me PST so waiting until 8am when they open. The rest of the day is devoted to learning all the advanced features and emailing all the attendees the meeting link.

To Do:

1. 6/29 - Upgrade Zoom subscription

2. 6/29 - Study all the features available with a paid Zoo

3. 6/29 - Email attendees meeting link

4. 6/29 - Rehearse

5. 6/29 - Update both PowerPoints with updated brand name
   subscription.

6. Tackling requirements to become a Qualified Speaker with the Inland Empire’s Speakers Bureau.

7. Tue 6/30 - Zoom Beta Presentation PowerPoint #1

Writing

Since I was blocked on all my Zoom tasks, I used the time for research and reading.

Started digging into this book. At first glance, it doesn’t seem related but when you think about it, it does. The reason is 30 minutes of moderate exercise exhausts your muscle glycogen stores and gluconeogenesis takes over as the primary fuel source. Endurance athletes do this ever time they compete. Looking for insights into refeeding strategies after a prolonged fast.

I chose this book because I read a web article by her and I was impressed. I asked one of the forum members, who’s a runner and she asked people in the running community. They said the author is a former competitive runner who’s highly respected. In the preface, I found out the author competed for 3 years on the USA national team who got a masters degree with a specialization in sports nutrition who then takes academic knowledge and modifies it to fit real world situations.

The book’s a bit dated, as it was written before the popularity of keto and fasting. However, the scientific foundation is solid.

To Do:

1. Finish Endurance Nutrition book
2. Finish Obesity Code book
3. Consolidate my autophagy research notes into a single document.
4. Consolidate my glycogen research notes into a single document.

NASM CEU Course:

On hold for now

To Do:

1. Course Outline

Water Fasting Warriors

1. Graphics artist still creating a PNG file version of the trademark.

To Do:

1. View all USPTO Trademark videos

2. View Trademark lawyer’s YouTube videos

3. Call USPTO Customer Service for answers

4. Create draft of Trademark application

5. Review draft application with Trademark lawyer

6. Call to Chief Scientist Intermedia

7. Follow-up Parsons HR

Motivation/Inspiration

Hard work and knowledge can only take you as far and then you hit what I call the “talent ceiling”. Think Michael Jordan, Bill Gates and Robert Downey Jr. When I mentor people, I pass on Joseph Campbell’s advice of “follow your bliss.” I’ve for the most part have taken that “road less traveled.”

For the next 4 entries, I’ll feature a talented female vocalist. I’ll provide 2 videos: an acoustic version and a live version. Think of it as an analogy for learning here in the forum and then taking it out into the real world.

First up, Hayley Williams of Paramore. Considered 1 of the top 3 female rock singers of her generation:

[Compdude]

Day 8/30 - Strength & Flexibility

Weight gain/loss: 0 Total gain/loss: +3lbs
BGL (Blood Glucose Level): Normal
IE/TRF: 20:4/Yes
BP: 167/90
Energy:
( In Pain, Tired, Ok, Strong)
Exercise: AW & 1 mile walk

Personal Section:

Day 8:

Yesterday:

6am: Cottage cheese w/blueberries, 1 pandesal & peanuts

9:30am Scrambled eggs w/sweet onion & cheese, Italian sausage & hash browns

A little concerned about the blood pressure. Its been all over the map lately at the doctor’s office it was 134/70. Will continue to monitor.

Exercise Section

1. Right shoulder still sore so I had to take a couple of ibuprofen yesterday since the UBW day is tomorrow.

2. Added another +5 reps to each exercise in the Abs Workout, so I’m up to 45.

Tue 6/23 - Fri 6/26: 4-Day Workout Cycle
Sat 6/27 - 1 mile walk
Sun 6/28 - Rest
Mon 6/29 - AW, SS, 1 mile walk & DFW
Tue 6/30 - AW & 1 mile walk
Wed 7/1 - AW, SS, 1 mile walk & UBW

Speaking

Had to go to my backup plan as Zoom hadn’t contacted me as of 3pm yesterday. With a free zoom account I’m limited to 40 minute per session maximum. So I’m breaking it into 2 back-to-back sessions. I’ve experienced it before in another Zoom session. It’s more of an inconvenience than anything else. I warned all the attendees. As of 10:45am this morning, STILL haven’t had anyone from Zoom contact me.

Email attendees meeting link & info on backup plan
Rehearse & put together notes
Update both PowerPoints with brand logo

To Do:

1. 6/30 - Zoom Beta Presentation PowerPoint #1

2. 7/1 - Upgrade Zoom subscription

3. 7/1 - Study all the features available with a paid Zoom

4. 7/1 - Attend Zoom Inland Empire’s Speakers Bureau mtg

5. 7/5 - Tackling requirements to become a Qualified Speaker with the Inland Empire’s Speakers Bureau.

Writing

In Progress:

1. Finish Endurance Nutrition book

To Do:

1. Finish Obesity Code book
2. Consolidate my autophagy research notes into a single document.
3. Consolidate my glycogen research notes into a single document.

NASM CEU Course:

On hold for now

To Do:

1. Course Outline

Water Fasting Warriors

Graphics artist emailedPNG file version of the trademark.

To Do:

1. 7/1 - View all USPTO Trademark videos

2. 7/2 - View Trademark lawyer’s YouTube videos

3. 7/3 - Call USPTO Customer Service for answers

4. 7/5 - Create draft of Trademark application

5. After #4 complete - Review draft application with Trademark lawyer

6. Call to Chief Scientist Intermedia

7. Follow-up Parsons HR

Motivation/Inspiration

Next up, Amy Lee of Evanescence. Another of the top 3 female rock singers of her generation:

[Compdude]

Day 9/30 - Strength & Flexibility
UPDATED: Completed 2nd half of Burpee Superset Split Routine

Weight gain/loss: +2/-2 Total gain/loss: +1lb
NOTE: See #2 in Personal for reason for change

BGL (Blood Glucose Level): Normal
IE/TRF: 20:4/Yes
BP: 157/94
Energy:
( In Pain, Tired, Ok, Strong)

Exercise: AW, SS, 1 mile walk & Burpee Superset Split workout

Personal Section:

Day 9:

Yesterday:

6am: Cottage cheese w/blueberries, 1 bagel w/cream cheese & peanuts

9:30am Steak & Broccoli stir fry w/rice

1. I took 3 readings with my new wrist cuff blood pressure machine. Got 3 different readings. The issue is with the systolic measurement that has the largest variety. I think I’ll continue to do 3 readings per day and note down the best one. I’ll focus more on the trend than the daily reading though.

2. Out of curiosity’s sake I weighed myself before I went to sleep and did my usual weigh in on wake up. Difference was shocking. I lost 4.4 pounds. That supports my hypothesis that the body does most of its metabolic repair and rejuvenation during sleep. The weight loss is all water from the glycogen the body uses to do its repair/rejuvenation work. I look at it as a sign that I AM adding lean muscle mass and increasing my metabolic rate. So I will add the 2 weigh ins as of today.

3. The Zoom beta2 went well. Pretty much worthless for the rest of the day as I had to use my remaining energy to attend to my “day” job. I know I was exhausted because I slept 7 hours when my average is 5.

Exercise Section

1. Approached the burpee portion of today’s workout with trepidation, especially the burpee pushup supersets. To my surprise it wasn’t an issue as the extra day of rest and the ibuprofen from a couple of days ago had my shoulders rested and prepared. I was able to dip lower than last time. Instead the tough superset today was the burpee mountain climbers superset. After rep 4, I had to catch my breath. Guess I really was tired from yesterday.

2. Added another +5 reps to each exercise in the Abs Workout, so I’m up to 50. Halfway to my goal of 100 reps/exercise.

Tue 6/23 - Fri 6/26: 4-Day Workout Cycle
Sat 6/27 - 1 mile walk
Sun 6/28 - Rest
Mon 6/29 - AW, SS, 1 mile walk & DFW
Tue 6/30 - AW & 1 mile walk
Wed 7/1 - AW, SS, 1 mile walk & UBW
Thu 7/2 - 1 mile walk

Speaking

1. The Zoom session went well. I had 6 of 10 RSVPs show up. I’ll take it. Yesterday’s Q&A session was my most challenging yet and it revealed to me how much knowledge I’ve been accumulating since I’ve begun my journey. The best thing to come out of the session is it showed me that I have a talent of taking sophisticated medical research and through the lens of my personal experience make it understandable and relatable to my audience.

My professional speaker and former personal training client was there. I’m looking forward to his feedback. He recommended I really need to record these sessions, especially the Q&A. I agree because upon reflection I have articles and entire speeches I can give on this stuff in my head.

2. I understand why Zoom is NOT calling. They are inundated with so much pandemic-generated business that they’ve taken off the 40 minute limit on free subscriptions. It’s GREAT marketing and builds up their prospect pool for paid sales after the pandemic.

3. I’ve scheduled the Zoom PowerPoint #2 presentation in 2 weeks, after the U.S. Independence Day holiday.

Zoom PowerPoint #1 Beta2 presentation and Q&A

To Do:

1. Schedule Zoom PowerPoint #1 Beta3 presentation for those unable to attend Beta2
2. 7/1 - Attend Zoom Inland Empire’s Speakers Bureau meeting
3. 7/2 - Tackle Qualified Speaker requirements
4. 7/14 - Zoom PowerPoint #2 Beta2

Writing

In Progress:

1. Finish Endurance Nutrition book

To Do:

1. Finish Obesity Code book
2. Consolidate autophagy notes
3. Consolidate glycogen notes

NASM CEU Course:

On hold

To Do:

1. Course outline

Water Fast Warriors:

This morning attended a “Get the Most Out of Google” webinar for a client from my “day” job. Got a lot out of it professionally. I’ll marinate in the knowledge for a day and do my client report summary tomorrow morning.

1. 7/1 - View all USPTO Trademark videos
2. 7/2 - View Trademark lawyer’s YouTube videos
3. 7/3 - Call USPTO Customer Service for answers
4. 7/5 - Create draft of Trademark application
5. After #4 complete - Review draft application with Trademark lawyer

Motivation/Inspiration:

This was inspired by a post of forum member on breaking her fast early and learning from it. I posted this video in my reply.

[Overcomer]

Wow! Only just noticed this INTJ is extremely rare and so is INFJ which is what I am even rarer!

[Compdude]

Day 10/30 - Strength & Flexibility

Weight gain/loss: +3/-2
Total gain/loss for the day: +1
Total gain/loss since start: +2lbs
BGL (Blood Glucose Level): Normal
IE/TRF: 20:4/Yes
BP: 170/95
Energy:
( In Pain, Tired, Ok, Strong)

Exercise: 1 mile walk

Personal Section:

Day 10:

Yesterday:

6:30am: Cottage cheese w/blueberries, 1 bagel w/cream cheese & almonds

9:30am Beef Nachos

1. Busy day yesterday with my normal “day” job and all the stuff for my “hobby”.

2. Its been interesting seeing the changes in my body. Not so much on the weight scale as I’ve been in the range of 199 to 203 pounds for the 1st 10 days of this phase. Primarily my body is getting more defined and since muscle weighs more and takes up less space is the reason I’m seeing the changes.

Exercise Section

1. Making it official today, I’m adding an official rest day at the end of the 4-day workout cycle so its now 5 days. Tomorrow will mark 2 complete cycles with 4 more to go.

2. No DOMS today, just tired.

3. Starting and completing the 2nd half of the Burpee Superset Split workout was TOUGH. I tried to start after a 4 hour break and my body protested. Waited another 2 hours and I was able to start and complete.

Tue 6/23 - Fri 6/26: 4-Day Workout Cycle
Sat 6/27 - 1 mile walk
Sun 6/28 - Rest
Mon 6/29 - AW, SS, 1 mile walk & DFW
Tue 6/30 - AW & 1 mile walk
Wed 7/1 - AW, SS, 1 mile walk & UBW
Thu 7/2 - 1 mile walk
Fri 7/3 - Rest

Speaking

1. Had a 30 minute evaluation of my Zoom PowerPoint #1 and Q&A with my professional speaking coach. We agreed I need to work on my Q&A. Not a surprise as its the part I’m least experienced at. Also we agreed I needed to create a more sales-oriented General Public version of my presentation. The one I give now is information heavy and assumes the audience accepts the premise that fasting is a viable treatment protocol.

2. Also heard from my other speaking coach who’s mentoring me to get my Qualified Speakers credential with the Toastmasters Inland Empire’s Speakers Bureau. This is important as the co-head of the club is the Deputy Director of Public Health with Riverside County. He also echoed my other coach in that I had way too much material. He said it was enough for 3 presentations.

3. Attended the monthly Zoom meeting of the Inland Empire’s Speakers Bureau. There was a Qualified Speaker candidate who gave his qualifying speech. Afterwards, all the QS members voted “yay” or “nay” with 2/3rds having to vote yes to be accepted as a QS. Also got to see a speech by the Inland Empire’s ONLY Accredited Speaker. The difference between a QS and an AS is the AS has an additional requirement of 25 non-Toastmasters speaking engagements in 3 years. The AS is an ultra-marathoner and coach.

7/1 - Scheduled Zoom PowerPoint #1 Beta3 presentation
7/1 - Attend Zoom Inland Empire’s Speakers Bureau meeting
7/1 - Zoom presentation evaluation by both speaking coaches
7/2 - Weekly Zoom regular Toastmasters club meeting

To Do:

1. 7/2 - Revise Zoom PowerPoint #1
2. 7/2 - Work on PP #1 Q&A
3. 7/3 - Create General Public version of PowerPoint #1
4. 7/3 - Create GP PP #1 Q&A
5. 7/5 - Tackle Qualified Speaker requirements
6. 7/14 - Zoom PowerPoint #2 Beta2
7. 7/21 - Zoom PowerPoint #1 General Public presentation

Writing

In Progress:

1. Finish Endurance Nutrition book

To Do:

1. Finish Obesity Code book
2. Consolidate autophagy notes
3. Consolidate glycogen notes

NASM CEU Course:

On hold

To Do:

1. Course outline

Water Fast Warriors:

1. 7/2 - Report for client on “Get Good with Google” webinar
2. 7/7 - View all USPTO Trademark videos
3. 7/8 - View Trademark lawyer’s YouTube videos
4. 7/9 - Call USPTO Customer Service for answers
5. 7/10 - Create draft of Trademark application
6. After #4 complete - Review draft application with Trademark lawyer

Motivation/Inspiration:

The singer/songwriter that I believe is Bille Eilish’s predecessor. Avril Lavigne “The Punk Princess”:

[Compdude]

Day 11/30 - Strength & Flexibility

Weight gain/loss: NA/+2
Total gain/loss for the day: NA
Total gain/loss since start: +4lbs
BGL (Blood Glucose Level): Normal
IE/TRF: 20:4/Yes
BP: 154/92
Energy:
( In Pain, Tired, Ok, Strong)

Exercise: Rest

Personal Section:

Day 10:

Yesterday:

6am: Cottage cheese w/blueberries, 1 bagel w/cream cheese & almonds

9:45am: Scrambled eggs w/sweet onion & cheese, bagel w/cream cheese, Italian sausage, hash browns & salt/vinegar chips

1. Yesterday, I was more fatigued than I thought. After journaling, I lay down to rest and 2 hours later …

2. Today, the soreness in the anterior shoulders appeared. Not as bad as during the 1st circuit or as widespread. Tells me the shoulders are still building up.

3. My energy levels are staying consistently high now. As mentioned before, my body was so unhealthy a year ago I could only work about 2 hours a day. Now I consistently work for 4 hours straight at a time. It feels SO GOOD to regain my productivity.

Exercise Section

1. DOMS today but not as bad as last time.

Tue 6/23 - Sat 6/27: 5-Day Workout Cycle
Sun 6/28 - Fri 7/3: 5-Day Workout Cycle
Sat 7/3 - AW, SS, 1 mile walk & DFW

Speaking

7/2 - Revise Zoom PowerPoint #1 with coaches recommendations
7/2 - Create General Public version of PowerPoint #1

To Do:

1. 7/3 - Work on PP #1 Q&A
2. 7/3 - Create GP PP #1 Q&A
3. 7/3 - Schedule Zoom PowerPoint #2 Beta Repeat for 7/28
4. 7/5 - Tackle Qualified Speaker requirements
5. 7/14 - Zoom PowerPoint #2 Beta2
6. 7/21 - Zoom PowerPoint #1 General Public presentation
7. 7/28 - Zoom PowerPoint #2 Beta3

Writing

In Progress:

1. Finish Endurance Nutrition book

To Do:

1. Finish Obesity Code book
2. Consolidate autophagy notes
3. Consolidate glycogen notes

NASM CEU Course:

On hold

To Do:

1. Course outline

Water Fast Warriors:

7/2 - Report for client on “Get Good with Google” webinar

To Do:

1. 7/7 - View all USPTO Trademark videos
2. 7/8 - View Trademark lawyer’s YouTube videos
3. 7/9 - Call USPTO Customer Service for answers
4. 7/10 - Create draft of Trademark application
5. After #4 complete - Review draft application with Trademark lawyer

Motivation/Inspiration:

Interview with Finneas O’Connell, the brother of Billie Eilish and songwriter/producer. I learned a lot from this interview. Hopefully you will too.