09-17-14 – Wednesday – Reducing nicotine intake

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After almost 5 months I am reducing down my nicotine intake from 24 to 18. I will stay on 18 for about the same amount of time until I reduce it again. Slowly and carefully I will continue to reduce it down to the point where I no longer have an addiction to nicotine.

Blood Sugar is still high today, but coming down and weight has dropped .2 lbs. Carb intake was a good range yesterday, but the total source of carbs was unimpressive. I should be getting carbs from vegetables, which means that I should be eating at least 2 servings of salad per day along with an assortment of other vegetables. I am sure that the breaded porkchops weren’t the smartest choice for dinner last night, but they sure tasted good. I feel like I have come out of the state of keto, but will return to that state today and burn even more fat.

I am back to giving all of my time to the bowflex and ignoring the treadmill. That will continue today, but I will be back on the treadmill tomorrow. It is not bad to skip cardio now and then, but when you do always remember to come back to it. There are benefits from cardio that resistance doesn’t have. Things like getting your heart rate up for prolonged periods of time to keep the blood moving quickly through the body to supply the muscles faster, and to help in clearing out toxins.

4:00 AM – Blood Sugar – 125, Weight- 171.2
Bowflex – CHEST
Bench Press – 155/155- 21, 20
Incline Press – 155/155- 16, 15
Decline Press – 155/155- 21,
Fly’s – 85/85- 14, 15
Situps – 30, 30, 30, 30, 30, 30 = 180

6:30 AM – 3 Eggs fried in 1 tsp. of butter – (Carbs= 1.2) (Protein 18.1)
6:40 AM – 1000 mg Metformin, Fish Oil, Multivitamin, D3
8:30 AM – Cottage Cheese (Carbs= 0) (Protein= 25)
12:00 PM – Tuna and Salad (Carbs= 0) (Protein= 25)
6:30 PM – Fish (Carbs=0) (Protein= 25)
6:40 AM – 1000 mg Metformin, Fish Oil, Multivitamin, D3
7:30 PM – 1/2 cup of Peanuts (Carbs= 12) (Protein= 17)

Total Carbs= 26.2
Total Protein= 85.1

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09-16-14 – Tuesday – Keto is Working

keto-pyramid
So I thought that with the reduction of carbs in the diet that it was OK to cut down on the medication, but it appears that my timing is off. My numbers where high this morning and I will bring the meds back up to where they were. My weight has dropped to 171.4 this morning. Yesterday I was in a total state of keto and I felt it. I felt no hunger at all yesterday, my energy levels stayed steady and my mind was more alert.

According to the keto chart I am trying to stay as close as I can to follwing it. I see the figure 65% fat and I don’t quite understand it yet. As I continue on in my studies I will learn and share this.

I am increasing my bowflex sets from 1 to 2 sets this morning. Ultimately it always best to get in a total of 3 sets when body building, but being that I am just toning right now I brought it down to just 1 set, but I am finding out that it is just not enough to feel the pain.

4:00 AM – Blood Sugar – 127, Weight- 171.4

Bowflex – ARMS
Tricep Pulldown- 80/80- 12, 10
Dips- 155/155- 30, 21
Curls- 80/80- 18, 17
Hammer Curls- 65/65- 15, 15
Situps- 25, 25, 40, 40

6:30 AM – 3 Eggs fried in 1 tsp. of butter – (Carbs= 1.2) (Protein 18.1)
6:40 AM – 1000 mg Metformin, Fish Oil, Multivitamin, D3
8:30 AM – Cottage Cheese (Carbs= 0) (Protein= 25)
10:00 AM – Protein Shake (Carbs= 0) (Protein= 24), Almond Milk 8 oz. (Carbs= 1) (Protein= 1)
12:00 PM – 1/2 Roaster Chicken – (Carbs= 0) (Protein= 46)
6:30 PM – Breaded Fried Porkchops (Carbs= 12.1) (Protein= 14.7), Salad, Beer (Carbs=13.5) (Protein= .6)
6:40 AM – 1000 mg Metformin, Fish Oil, Multivitamin, D3
7:30 PM – 1/2 cup of Peanuts (Carbs= 12) (Protein= 17)

Total Carbs= 39.8
Total Protein= 100.4

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09-15-14 – Monday – A1C Test Results are In

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Saturday afternoon I forgot to check the mail and of course I remember these things on a Monday morning, so along with all of the junk mail in the box was the test results from last Friday from my doctors office. Nervously I tore open the letter as in the back of my mind I kept thinking 6.2 which was my last A1C test results. With all of the work I have been doing and the progress I have been making I was hoping to see that it dropped under 6.0. Maybe a 5.9 would be nice. Anyway, I open the letter and read the results to realize that I had dropped to a 5.2. Woo Hoo. Yes ladies and gentleman, the results are in and I am now under the average healthy, non diabetic average of 5.5.

So I am extremely happy today as I now have proof that balancing diet, exercise and medication works. So on to my next stage of getting off the medication. Onward!

So I made another few mistakes yesterday with the diet that I want to point out.
Mistake #1 – 3 Beers = 40 Carbs = No Good.
Mistake #2 – Skipped dinner for a peach – No so bad other than peaches are loaded with sugar.

If I want to get my body down into the state of “Keto”, then I have to keep the carbs under 40 grams per day, or preferably 30 grams per day. This can easily be done with just eating vegetables for carbs and meat and eggs for protein. As I get deeping into Jimmy Moore’s book I will discover how to eat for a Keto diet. I would love to skip ahead in the book, but I purchases the Kindle edition and haven’t figured out the whole bookmarking process yet.

4:00 AM – Blood Sugar- 114, Weight- 173.2
TREADMILL – Distance- 1.76, Time- 26.11, Calories- 237.2, Weight- 173.2
Bowflex - BACK
Rows – 155/155- 26
Pulldowns – 155/155- 20

6:30 AM – 3 Eggs fried in 1 tsp. of butter – (Carbs= 1.2) (Protein 18.1)
6:40 AM – 1000 mg Metformin, Fish Oil, Multivitamin, D3
8:30 AM – 1 Apple – (Carbs= 25) (Protein= .5)
10:00 AM – Protein Shake (Carbs= 0) (Protein= 24), Almond Milk 8 oz. (Carbs= 1) (Protein= 1)
12:00 PM – 1/2 Roaster Chicken – (Carbs= 0) (Protein= 46)
6:30 PM – Dinner – Fresh Tuna (Carbs= 0) (Protein= 25)
6:40 PM – 1000 mg Metformin, Fish Oil, Multivitamin, D3

Total Carbs= 27.2
Total Protein= 113.6

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09-14-14- Sunday – Livin’ La Vida Low-Carb

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After a day of doing everything right, this morning my blood sugar is high and my weight is heavier. Sometimes things just don’t make much sense, but it will not keep me from moving forward with my mission. With having the day off today I can step up my game a little by doing a little more treadmill and situps.

I have been getting in pretty deep in Jimmy Moore’s book, “Keto Clarity.” With so many experts in the medical field surrounding and supporting Jimmy I am trusting that the “Keto” lifestyle is the answer to curing type II diabetes and I will push forward in my fight. Jimmy has a wonderful website where he has links to all of his many shows, “Living La Vida Low Carb.”

5:30 AM – Blood Sugar – 133, Weight- 174.6

Treadmill – Distance- 3.77, Time- 55:47, Calories- 468.8, Weight- 174.4
Bowflex – SHOULDERS
Shoulder Press – 130/130- 14
Reverse Fly’s – 50/50- 12
Front Raises – 45/45- 14
Side Raises – 40/40- 14
Shrubs – 155/155- 18
Situps – 25, 25, 25, 25

11:00 AM – 3 Eggs (Carbs= .6) (Protein= 18), 6 slices of bacon (Carbs= 0) (Protein= .6)
2:00 PM – 1/4 Rotisary Chicken (Carbs= 0) (Protein= 23)
5:00 PM – Peach (Carbs= 14) (Protein= 1.4)
7:00 PM – 3 Beers (Carbs= 40.5) (Protein= 1.6)

Total Carbs= 55.1
Total Protein= 44.6

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Mt Angel, Oregon – October Fest

It was the perfect weather for a walk in downtown Mt Angel this weekend. This was the last weekend of the October fest and it was packed. From old vintage military vehicles to an antique car show, there was plenty to look at. Crafters sold their goods in booths along the streets and of course there was plenty of German Food and Beer to go around. It was a fun day out.

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09-13-14 – Saturday – Humans are not Broken

humans-are-not-broken
Friday moved through pretty well other than the end of the day. I didn’t eat dinner, I drank beer and forgot to take medication and vitamins. So as a result both my weight is up and my blood sugar is up. And again, change is not easy. It takes exceptional effort, discipline and self control. But this is not what this lifestyle change is all about. It is about finding balance between moderate excercise, a paleo type way of eating, mindfulness and love.

I have found an incredible Podcast called “Humans are not Broken“. The host, Angelo Coppola shares many of the same values and beliefs that I do. I love incredible amount of research he puts into each show.

I am going to break the blog titles of Day #4, #5, #6 and so on. I do not want to commit to time, but simply want to balance each day as just a day. Each day of my life is a gift and I will not tie it up into a 90 day process. This does not mean that I am giving up on the recent changes I have made with the new exercise plan and Paleo way of eating, it simply means that I want to express my thoughts each day without having to be tied to a process.

4:00 AM – Blood Sugar – 112, Weight – 173.2

Treadmill – Distance- 2.04, Time- 33:39, Calories- 284.3, Weight- 172.8

7:00 AM – Cottage Cheese (Carbs= 10) (Protein= 25)
11:00 AM – 3 Eggs (Carbs= .6) (Protein= 18), 6 slices of bacon (Carbs= 0) (Protein= .6)
2:30 PM – 4 German Sausage (Carbs= 12) (Protein= 20), Sauerkraut (Carbs= 6) (Protein= 1.3), Cucumber Salad (Carbs= 4) (Protein= 1)
6:00 PM – 2 Hamburgers, Salad (Carbs= 29) (Protein= 20)

Total Carbs= 61.6
Total Protein= 85.9

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09-12-14 – Friday – New Workout Routine and Paleo Diet – Day #3

I made a few mistakes yesterday.
Mistake #1 – Protein Bar at 3:30 in the afternoon which contains 35 grams of carbs.
Mistake #2 – Pasta for dinner.

I exceeded the limits of both carbohydrates and protein. Even with these two mistakes my weight decreased and my morning glucose reading came down. It takes time to adjust to any changes we make, so I am not going to beat myself up over these mistakes. I will just try harder today to meet the mark.

The exercise routine has become so much more manageable with my time limits in the morning. And the good thing is that I feel that I am making better progress as far as both burning fat and building muscle.

4:00 AM – Blood Sugar – 102, Weight – 172.8

Treadmill – Distance- 2.38, Time- 33.09, Calories- 352.9, Weight- 172.2
Bowflex – CHEST
Bench Press – 155/155- 22
Incline Press – 155/155- 16
Decline Press – 155/155- 23
Fly’s- 85/85- 19
Situps – 25, 25

6:30 AM – 3 Eggs fried in 1 tsp. of butter – (Carbs= 1.2) (Protein 18.1)
6:40 AM – 1000 mg Metformin, Fish Oil, Multivitamin, D3
8:30 AM – 1 Apple – (Carbs= 25) (Protein= .5)
10:00 AM – Protein Shake (Carbs= 0) (Protein= 24), Almond Milk 8 oz. (Carbs= 1) (Protein= 1)
12:00 PM – Stuffed Zucchini with Sausage and Meatloaf – (Carbs= 20) (Protein= 51.4)
2:30 PM – Orange (Carbs= 11) (Protein= 1)
6:00 PM – Beer (Carbs= 67.5) (Protein= 8)

Total Carbs= 125.7
Total Protein= 104

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09-11-14 – Thursday – New Workout Routine and Paleo Diet – Day #2

Paleo-Banner
The 1st day after starting this new strategy I discovered that my weight has dropped 1.8 lbs. and my morning glucose has dropped 22 points. I would say that I am making fast progress. I went slightly over my targeted mark of 60 carbs because I drank 1 beer after work that accounted for 13.5 carbs. I ex ceded my target protein intake by 35 grams and will have to keep a watchful eye on that.

This morning I feel wonderful and filled with energy. I believe that this may be the winning combination to keeping my blood sugar in a healthy zone. I haven’t actually reduced my overall exercise, but brought down to a less intense state each day where I am not getting totally blown for energy. Because I am just doing one set of resistance exercises I am not having those huge cravings for sugar and carbs. Although I did feel hunger pangs yesterday and simply fixed the problem by drinking water.

I started reading “Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet” by Eric Westman MD and Jimmy Moore. 51+LPucDb6L__BO2,204,203,200_PIsitb-sticker-v3-big,TopRight,0,-55_SX278_SY278_PIkin4,BottomRight,1,22_AA300_SH20_OU01_

I am only a little bit into yet, but certainly peaking my interests. As you probably have figured out, I am searching for answers to the problems with food and type II diabetes. If I find any I will certainly share them.

4:00 AM – Blood Sugar – 111, Weight – 173.2

Treadmill – Distance- 2.40, Time- 34.11, Calories- 351.9, Weight- 173.2
Bowflex – ARMS
Tricep Pulldowns – 85/85- 10
Dips – 155/155- 25
Curls – 100/100- 6
Hammer Curls – 65/65- 12
Situps – 25, 25

6:30 AM – 3 Eggs fried in 1 tsp. of butter – (Carbs= 1.2) (Protein 18.1)
6:40 AM – 1000 mg Metformin, Fish Oil, Multivitamin, D3
8:30 AM – 1 Apple – (Carbs= 25) (Protein= .5)
10:00 AM – Protein Shake (Carbs= 0) (Protein= 24), Almond Milk 8 oz. (Carbs= 1) (Protein= 1)
12:00 PM – Stuffed Zucchini with Sausage – (Carbs= 8) (Protein= 16.4)
3:30 PM – Protein Bar (Carbs= 35) (Protein= 20)
6:30 PM – Spaghetti (Carbs= 41)(Protein= 7), Meatballs (Carbs= 2.5) (Protein= 12)
7:00 PM – Snack – Peanuts (Carbs= 12) (Protein= 19)

Total Carbs = 113.7
Total Protein = 118

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09-10-14 – Wednesday – New Workout Routine and Paleo Diet – Day #1

The-Beginning-of-a-new-Journey
Today marks day #1 of a 90 day venture into the world of extreme diabetic health. Today I am changing my workout plan and my diet to reduce my morning glucose tests down to numbers that are between 60 and 85 on a consistent basis. I will come off of medication all together and drop an additional 10 – 15 lbs.

A new way of eating and enjoying food is waiting for me to discover and I will embrace it for the full 90 day period to see where it takes me. I am reducing my carbohydrate intake down to under 60 carbs a day. This means no bread, cereals, rice or any man made products that are not derived directly from nature. My carbohydrate intake will consist of strictly whole vegetables and fruits. This means that I can welcome back the salad and learn to love it. All energy that my body needs will be taken in in the form of healthy fats. I will start taking fish oil again twice a day, use butter in small quantities and a healthy olive oil for my salads. I will take in proteins in the form of grass fed meats and farm eggs. I will take in half my weight in protein each day.

My workouts each day will consist of 30 minutes of cardio and 30 minutes of resistance exercises. I will reduce my workout sets to just 1, but give that set all I have. This will keep my body in good shape while the diet burns away all of the necessary fat it needs to become healthy once again.

I will call this way of living “The Billy Routine”. It will be my way of living for 90 days. If there are any days that I cannot follow this routine for any reason, that day will not be included in the total 90 days plan and I will simply make the next day a part of the plan.

I will get closer to nature by working to develop a micro-farm in my yard so I can grow all of the food I will consume. I will use the raised beds technique to ensure that the soil I grow in is and will always be organic. Making that connection with nature will also include visiting places of natural purity where I find peace and calmness in this crazy world.

I will find time for meditation each day, and learn to start letting go of any worries that come my way. I don’t have a lot of stress in my life, but even a small amount does damage to the body.

And lastly I will commit to writing this whole journey down in the form of this blog to monitor not only my results, but my feelings each day.

4:00 AM – Blood Sugar – 133, Weight – 175.0

4:05 AM – Treadmill- Distance- 2.50, Time- 35:22, Calories- 363.8, Weight- 174.8

5:00 AM – Bowflex – BACK
Rows- 155/155- 25
Pulldowns- 155/155- 25
Situps- 25

6:30 AM – 3 Eggs fried in 1 tsp. of butter – (Carbs= 1.2) (Protein 18.1)
6:40 AM – 1000 mg Metformin, Fish Oil, Multivitamin, D3
8:30 AM – 1 Apple – (Carbs= 25) (Protein= .5)
10:00 AM – Protein Shake (Carbs= 0) (Protein= 24), Almond Milk 8 oz. (Carbs= 1) (Protein= 1)
12:00 PM – 4 Slices of Meatloaf (Carbs= 12) (Protein= 35), Zuchinni (Carbs= 3) (Protein= 2.4)

So I feel that I have been experiencing urges to eat today, but not really feeling that hungry. After doing some research I have learned that the type of eating style that I am practicing is a paleo diet. This fact will certainly make life a little easier as far as figuring out foods to eat.

6:30 PM – Fried Chicken Breast – (Carbs= 2.4) (Protein= 40), Green Beans (Carbs= 7) (Protein= 1.8), Tomato (Carbs= 4.8) (Protein= 1.1)
6:40 AM – 1000 mg Metformin, Fish Oil, Multivitamin, D3
7:00 PM – Beer (Carbs= 13.5) (Protein= 1.6)

Total Carbs= 69.9
Total Protein= 125.5

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09-09-14 – Tuesday

gain-weight
My weight seems to be going in the wrong direction. I weighed in at 177.2 this morning and have noticed that my pants are fitting a little tighter. It is time to get busy with cardio and get my weight back under control. I know that with all of the resistance exercises I have been concentrating on that my muscle size has been increasing, but not to the extent of of over 4 lbs. in a week. So it is time to get back to the basics of hard core fat burning and keeping a watchful eye on diet. I have noticed that I have been eating a sandwich for lunch a few times a week which I have been doing more out of convenience than desire. This too has to stop and I have to start concentrating on keeping those carbohydrates at a very low intake. My blood sugar has dropped from 140 down to 130, but it will take hard work to get it back down under 100 where it belongs.

I did wake up late this morning and although I have been enjoying getting 8 hours sleep, it causes me to miss another important workout. Tomorrow is a brand new day and the day I will set a new standard of proper diet and fat burning.

4:30 AM – Blood Sugar – 130, Weight- 177.2

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