Table of contents

Child pages

Related pages

• My exercise log (Google spreadsheet)

What I eat / drink

• Drink:

  • Water

  • protein powder

• Carbs

  • Fruit

    • As of 2017.02.08 I'm not really eating any fruit. Maybe a package of raspberries or a banana once every few weeks.

    • What fruit I eat, when I eat it:

      • apples

      • cantaloupe

      • raspberries

      • bananas

      • tomatoes

      • peaches

Vegetables

• steam-in-bag vegetables (broccoli, string beans)

• small packages of baby carrots

• red bell peppers

• packaged mixed greens salad

Grains

• Quaker Oats - Old Fashioned (1/2 cup) [Update 2016.02.15 - I've been staying away from any grains, including oatmeal. IDK though, oatmeal may be OK.]

Protein

• protein powder

• chicken cooked in the microwave

• canned sardines (in water or olive oil)

• shrimp

• canned salmon (eg salmon salad)

• chicken (eg grilled chicken salad)

• canned tuna

• plain greek yogurt

• cottage cheese

• eggs

• Tyson Grilled & Ready chicken (just microwave it for 3 mins). Strict eaters would complain about the crap they add to these but I think they're a decent way to mix up my diet when I'm sick of protein powder and don't want to cook.

Fat

• Almonds

• Flax seeds

  • I've developed a love of Flax seeds. They taste great! The smell / flavor reminds me of when I used to eat bread; I guess the bread had flax in it?

  • Update 2017.02.15 - Yesterday I ate a lot of flax seeds and chia seeds and today I'm noticing that I have some gas. Nothing else in my diet has changed, so I'm guessing it's the seeds that's doing it.

• Chia seeds

• Scooby rec'd avocados but I haven't eaten them. Would guacamole count?

• Scooby rec'd peanut butter but idk if I'd be able to limit myself once I started eating it

Salt

• I've found if I haven't eaten enough salt I'll end up craving pizza or other junk food that has sodium in it.

• As of 2016.02.07 the main way I get salt is by putting salt on the chicken I cook every day.

• Kashi frozen meals have a good amount of sodium in them

• chilled jarred pickles have a good amount of sodium

• cottage cheese has a good amount of sodium

Misc

• I think Kashi frozen meals are delicious and relatively healthy for what they are. Strict eaters would probably have a lot to criticize ("too much sodium, too many carbs") but I think they're a nice break, definitely better than giving into a craving for Oreos. I think they're a good stepping stone for people.

General Findings

Eating

• Try to eat/drink very frequently in small amounts. For example, eat a sushi-sized portion or smaller every 10 minutes. Some trainers will say "drink lots of water", but I found that made me need to go to the bathroom more often, and my abdomen would be more filled-out. Instead I would limit myself to taking ~3 sips every few minutes, where before I would gulp down ~2 cups of water at a time.

• On the other hand, a larger portion of protein (~40-50g) eaten in the hour before bed has had me recover from soreness much faster.

• The key to avoiding impulsive-eating of junk food is to be very careful to make sure you don't end up with a deficit of something that that junk food provides. For example, I'll crave Clif bars and cookies when I really just want some sugar, and eating some watermelon will take care of that need and make me able to have Clif bars right in front of me without me craving them.

• If you're craving cookies (eg Oreo cookies), you may need some carbs. After eating 1/2 cup of oatmeal my craving for the oreos in the office totally went away.

• If you're craving ice cream or cereal, you may be dehydrated. Or at least, whenever I'm craving Haagen-Dazs or sugary cereal, it's usually that I'm dehydrated.

MyFitnessPal

• I’ve been able to lose weight purely through tracking calories and maintaining a 500 calorie daily deficit, without doing any cardio. In fact I would say doing cardio can actually make it more difficult to lose weight, because it’ll make you hungry, and it may be difficult for you to estimate how many calories you can eat while still maintaining a caloric deficit.

• Buy a foldable food scale that you can keep in your backpack. You can use it to weigh the food at restaurants you go to.

• Create custom recipes for the dishes you frequently order at your favorite restaurants.

Exercising

• Caffeine pills are a great way to get yourself motivated to work out on days where you don't really feel like it. But to make them as effective as possible, try to eliminate other sources of caffeine from your diet. (Advice taken from Scooby)

• Looking at fit models on Instagram may be a great way to motivate yourself to go to the gym.

Journal

• 2011.07.29 - FB post - pull-ups are getting easier for me...never thought it could happen; I can see myself doing 20+ dead-hang pullups in a few months. the magic combination at the moment appears to be: lots of protein (powder, fish, chicken), a pull-down weight machine, high-rep low-weight sets (e.g. 150x60lb without stopping or 200x50lb), and low-range-of-motion high-weight sets (e.g. 35x200lb without stopping @ 1/10 of the full ROM).

• (Undated, probably early 2015) - I'm experimenting with Scooby's recommendation to take 3mg/kg caffeine an hour before exercise to increase your motivation: http://scoobysworkshop.com/caffeine-as- ... upplement/

• 2015.04.?? - Daily diet:

  • I have a habit of eating too quickly and thus eating too much. To fix this I'm trying to:

    • eat every ten minutes,

    • and each time I eat I eat a roughly-sushi-sized portion, so like a single sardine, or a single slice of cantaloupe the size of 2 fingers, 10 almonds, etc.

    • and I try to chew everything around fifty times (not being too strict about it), basically until it's like baby-sauce. The idea is that if I can increase the surface area of the food I can make it easier for my body to digest it, which means I don't need to eat as much to get the same benefit, which means my stomach gets slimmer (because I'm carrying around a smaller volume of food inside me). I also end up saving money b/c I don't need to eat as much.

  • I use TimeLeft (software for Windows), which has a stopwatch widget you can keep on your desktop. I use that program to 

  • 2 scoops of protein, mixed with water, from a Blender bottle, kept in a freezer until it's cold and then kept by my desk. I take three sips every 10 minutes.

    • I was using Optimum Nutrition and it was working great, I wasn't having any intestinal gas at all. Then the product I usually buy went up to $100 for 5lbs and I decided to try some other brands. Right now I'm using Isopure, which uses xylitol as a sweetener, and this morning I had some gas, which I suspect was caused by the xylitol. I've noticed in the past that I can't use chewing gum with sorbitol without getting serious intestinal gas.

  • A can of sardines eaten in the afternoon (today I had it when I woke up b/c I didn't have anything else to eat at home). The cans usually have ~5 sardines, I eat one sardine every ten minutes.

  • A 1lb plastic bin of cut-up cantaloupe ($3.99), bought from Safeway. I eat one "spear" every ten minutes, there are ~10 spears in the container.

  • On Mon/Thurs/Fri we get healthy lunches from MyEatClub which are delicious, it's usually a meat (chicken/salmon), and vegetables (kale/carrots/etc.). I eat it slowly, every 10 minutes.

  • I just yesterday bought a 1lb can of Bush's Vegeterian Low-Sodium baked beans ($2 on sale) and found it delicious (it has ~40g sugar and ~400mg salt in it, so not super healthy), so I may start eating that too because I've been feeling like I'm undereating.

  • A banana, which I eat in ~4-6 bites (so, 40-60 minutes).

• 2015.04.30 - After adjusting my form the back pain went away, but now I have some slight knee pain. I'm going to switch to pull-downs for a session or two (giving my knees a few days to a week to rest) and then see if my knees feel better. I think the knee pain may have come from sliding too far forward at the catch, but I'm not sure. The next time I row I'll make sure to not slide as far forward and I'll see if that helps. I'm also wondering if the knee pain may be coming from having my seat too low on my bicycle, as that has given me knee pain in the past.

• 2015.04.30 - I wanted to take a break from erging to rest my knee, and I remembered my facebook post 4 years ago where I talked about my pull-down routine, so I looked it up and decided to just follow the same routine. I ended up doing 100x50#, 100x37.5# of pull-downs with my arms in the regular pull-up position (ie shoulder-width, not wide-grip). I wanted to do 200x50# but couldn't, so after 100 reps I immediately switched to the next-lowest weight of 37.5# and did another 100 reps. My goal was 200 reps without stopping. I noticed that a big difference between the pull-down machine and erging is that you don't get any kind of "break" between reps; with the erg you can totally relax between reps, but with the pull-down machine you always have the weight pulling on your arms.

  • I then was thinking about leaving but didn't feel tired, so I decided to use the push-press machine. I was originally planning to do 200 reps, but the lowest weight setting was 30# and I got tired quickly, so I ended up doing 100x30#, and for the last 40-50 reps I would take my arms off the machine for a second between reps in order to rest; I got that idea from erging, where I would be able to take a break between reps.

• 2015.04.30 - Three things:

  • avoid protein powder that uses xylitol as a sweetener! I had the same issues with this that I have with bubble-gum that uses sorbitol as a sweetener: intestinal gas. I did some Google searches and they're both "sugar alcohols" and are both known for this problem. Apparently it doesn't affect everyone, which makes sense because otherwise I don't know why the companies would put out a product with those side-effects.

  • either limit the rate at which you eat beans, or eat them every other day, or avoid them, because I had really unpleasant intestinal gas this morning, to the point that it actually woke me up at ~6am and kept me awake for an hour or two until it subsided. Very unpleasant. I bought a big stockpile of beans (~2+ weeks' worth), so I'll continue to experiment with them, but this is discouraging. On the other hand, I do think I've noticed their appetite-suppressing effects (something Scooby mentions on his website; apparently they make the stomach hold onto food for longer).

  • The caffeine pills Scooby recommended have been working pretty well. I've been taking 200mg (two 100mg pills) and have noticed that I can go from feeling groggy and tired to alert and feeling good within about 15 -30 minutes. Last night I didn't get as much sleep as I wanted (because the beans woke me up), and when I woke up I was very, very close to deciding to skip the workout today, but I was able to convince myself after 15 minutes to at least take the caffeine pills, and that was the bootstrap that was able to get me to actually get out the door and over to the YMCA.

• 2015.05.04 - I found that eating a larger-than-average portion of protein before I go to sleep really helps me get rid of soreness by the next morning. For example, one night I had about half a blender bottle's worth of protein (so about a scoop) and a bunch of shrimp right before I went to bed, and I felt a MUCH more pronounced decrease in soreness than I usually feel overnight. I tried it again the next night (I had a 350 cal can of beans and half a blender-bottle) and it worked the second time too.

• 2015.05.08 - (Fri / rest) - I didn't feel at all sore after rowing yesterday, but today I woke up with sore traps. Otherwise I'm not really sore at all. I'm not sure what to think about that.

• 2015.05.12 - Went for coffee with Alison, didn't eat anything for an hour or two, then ended up buying a chicken at Whole Foods and eating ~half of it, including the skin. I was then able to summon the willpower to get rid of the skin from the rest of it.

• 2015.08.15 -  - Caption: First progress photo! I'll try to do one every week or two to track my progress. 2015.08.15

• 2015.08.19 -   - Caption: My daily diet. The protein powder is Optimum Nutrition (Chocolate), I drink 2-4 scoops per day in a Blender Bottle with water, 2 scoops at a time. I eat ~4 pieces of chicken (20g protein in each piece), usually over 2 meals (2 pieces per meal). The salad is spinach. The fruit shown is a peach. I use Scooby's custommealplanner.com with the "low carb" diet option to get a rough idea of how big my portions should be.

• 2015.08.22 -   - Caption: Weekly progress photo 2015.08.22

• 2015.08.27 - Two days ago I was having really bad cravings for ice cream, and I noticed that this coincided with me not having exercised in a few days (~4 days+?). I had been eating very clean and exercising almost every day before then. So people need to be aware that if they stop exercising, they may get cravings back for junk food. I think I've noticed this in the past.

• 2015.08.29 -   - Caption: 2015.08.29

• 2015.09.05 -   - Caption: 2015.09.05

• 2016.01.29 - I took a break from working out for ~2-3 months because it got cold and I was craving high-calorie food and got sick of eating tons of protein, but now I'm getting back into eating healthy / working out. I put on ~30 lbs, which is a lot, but I didn't worry about it because I was totally confident that I could lose the weight when I wanted to. It ended up being a useful experience for advising people who are seriously overweight, because the exercises that you can do when you're very overweight are different from the exercises that you can do when you're not overweight or only a little overweight. Experiencing it firsthand helped me learn what exercises I should recommend to others. I had enough of a belly that I didn't want to jog / run because I was worried about messing up my knee, and I didn't want to do sit-ups because I tried it once and I ended up feeling like I was going to die, I think because I was putting too much pressure on my abdomen. I also had to be careful about how far I bent over when I was rowing on the erg, because if I bent over too far I put pressure on my belly and it would end up hurting / making me feel sick. It sounds like the kind of thing most people would be embarrassed to talk about but I found it interesting, because (like I said above) I'm interested in helping overweight people get down to a normal weight and I want to know what issues keep them from making progress.

  • I found this workout to work very well for me when I had a belly:

    • start with a 1 mile walk at 4mph on an incline (increase the incline over successive workouts, today I did 8 degrees)

    • get a drink of water, go to the bathroom if you need to

    • do a 2k on the erg, only bend over as much as you can comfortably (ie not putting pressure on your belly)

    • get a drink of water, go to the bathroom if you need to

    • do three sets of:

      • 10 leg presses on the incline leg press, try to push yourself and gradually increase the weight, I did ~320 lbs today in plates (idk what the min weight of the machine is)

      • 20 russian twists (I use a 45 lb plate)  or cable twists. I found this to be a way to work my abdomen without putting too much pressure on my belly.

      • 10 overhead presses / deadlifts / some kind of heavy olympic lift / dumbbell press / incline dumbbell press

      • 20 kettlebell swings (I started at 20kg and today I did 24kg)

• 2016.02.16 - I've started eating eggs again over the past week or so after going for years without eating them because of the sulfur, and I'm really loving them. I remember now how I felt in 2013 when I was eating ~5 eggs a day and feeling great, and how Carlo (college friend who's now a CrossFit trainer) was very positive about them in a FB post.

  • The big trick I've thought of this time is to be very thoughtful about when I eat eggs. I've decided that I'll only eat eggs when I'm unlikely to be around anyone 24 hours later. So, for example, I'll eat eggs on Fridays and Saturdays, or on Monday nights (because Tuesday night I won't be around anyone, and Wednesdays are work-from-home so there won't be as many people around me).

  • So my diet over the past week (which I think has been working well) has been the one I put on Instagram, but switching to eating eggs on the weekends.
    
    

  • Also, I'm making a point of not eating protein if I don't feel like it, ie if I don't have any muscle soreness. One of the big things that I think broke my diet last time (a few months ago) was that I got sick of eating so much protein.

• 2016.05.07 -   - Caption: 2016.05.07

  For my own future reference:

  Diet is pretty much the same as in my photo from a few months ago except 1) I'm not eating those salads anymore, instead I generally just eat a bag of carrots and a bag of steam-in-bag broccoli or brussel sprouts, and if I'm still craving carbs I'll have another bag of steam-in-bag vegetables or get a box of spinach from the supermarket, 2) I'm generally not eating any fruit anymore, 3) I'm eating a lot of 0% Fage Greek yogurt, like 1-2 medium sized tubs per day, 4) I'm cooking a lot of meat in the microwave, like eggs, chicken, shrimp, salmon, ground beef (93% lean), ground pork (90% lean), ground lamb, flank steak, 5) I'm generally not eating nuts, instead getting my fat from eating ground meat and salmon, 6) I have a square of very dark chocolate (90%) in the mornings as a candy, and I have a single Altoid mint when I wake up and before I go to sleep as a candy.

  For my workouts I now go Monday and Thursday evenings, do a 1-mile walk at 4mph, and then for a given day I'll rotate between focusing totally on legs, chest, abs, arms, or back. For each of those I'll try to find 4-5 different weight exercises I can do, and then I do four circuits, with ~10 reps per exercise per circuit (aiming to use a weight so that I can't do more than 10 reps). On the fourth circuit I try to max out and do more reps and/or lower the weight as necessary to totally exhaust the muscle. Another difference is that I've been taking 100mg caffeine (half a caffeine pill) before each workout, which I think has helped me put out a bigger effort. I got that idea from Scooby.

  From looking at the difference between this photo and my previous ones, I'd say the difference is attributable to me stopping all my cardio (running, rowing, high rep lower weight workouts) and instead focusing on lifting heavier weights for fewer reps. Also I wasn't doing much if any ab exercises before. I highly recommend reading the Nerd Fitness article on this guy named "Saint".

  • 2015.05.07 -   - Caption: Side view

• 2016.05.22 -   - Caption: This is the chocolate I eat. I have one square in the morning and one square in the evening as a candy. I recommend working your way up to 90% as you lower the amount of sugar that you consume. I started with ~70%, went up to 85%, and then up to 90%.

• 2016.05.23 -   - Caption: This is the yogurt I eat. I'll have between 1 and 3 of these 500g tubs a day, which is a lot. I worked my way up to this just like with the chocolate: I started with raspberry Chobani, then switched to raspberry Fage, then switched to the single-serving 140g packages of 0% plain, and then up to the 500g packages of 0% plain. IMO Fage plain yogurt tastes way, way better than other plain yogurts, they advertise themselves as being the #1 yogurt in Greece (which I'm guessing has a long history with yogurt).

• 2016.11.22 - Two things I've noticed recently:

  • 1) If I don't get enough salt, I start craving junk food (like pizza) that has salt in it. Recently I wasn't microwaving any meat, which is the only time I use salt, and so I wasn't getting any salt.

  • 2) Lifting and sleep are really crucial for curbing my cravings for sweets. If I don't do those two things, I crave sweets. If I do those two things, I don't crave sweets. It's really that simple.

• 2017.01.12 - A good trick I've been using recently is this: If I'm craving ice cream, I first close my eyes and kind of roll my eyes back in my head a little, and I see if the craving for ice cream goes away. If it does, I'm just tired, and what I should actually do is go take a nap. I just did that right before writing this up, and it worked great. I still need to learn what being low on calories feels like as opposed to craving carbs/fat/protein. IIRC from when I was running the marathon / studying for the LSAT, it may manifest as a general sluggishness, without any particular craving.

  • Also, when I got up I was still craving ice cream a little (although not nearly as much), so I cooked a bag of broccoli, and now (halfway through eating the bag) I feel great, no more craving for ice cream (as far as I can tell).

• 2018.01.19ish - I'd been not going to the gym for a few months, and I just recently started again, and I later noticed that it just so happened to be about a day after I'd started browsing Instagram again, and so I suspect that looking at the fit models on Instagram may have actually subconsciously aroused a desire in me to get fit myself.  I never felt like Instagram was what was making me want to go to the gym, but the two events were so close together in time that I strongly suspect that it was related.

• 2018.01.21 - Started going to the gym almost every day and doing an hour each session on a stationary bike, and to deal with the craving for carbs that inevitably accompanies doing lots of cardio I started buying Gala apples and eating about a dozen of them every day, and I just noticed it seems to be giving me intestinal gas. IIRC I had the same issue when I was training for the NYC marathon: lots of cardio made me eat lots of carbs, which gave me gas.

• 2018.01.20ish - Today I was really tired when I woke up (I didn't get enough hours of sleep), and when I was walking back from getting food I felt an urge to go to the gym, where previously I remember feeling an urge to eat ice cream or candy when I was tired. So the high you get from the gym seems to be a real substitute for the high you get from sugar.

• 2024.07.08 - I think I may have found a way to resist going to my local French bakery (which has delicious bread and pastries that make me gain weight), and it's to buy a big stick of unsalted French butter from them and use just a tiny amount on my pan when I make eggs in the morning. It seems to be the same butter they use in their croissants, so I get that incredible smell and taste but with only a tiny fraction of the calories.

• 2024.08.05 - IMO the most-immediately-actionable, most-helpful idea I've gotten from @bryan_johnson has been that if I want my body to look amazing, going to the gym must be totally subordinate to having my sleep and diet totally squared away. Sleep, scale, MyFitnessPal must come before gym. (X)

  • Context: I've been struggling with my weight for around 9 months at this point, ever since I got hurt in the gym last fall while doing squats (beginnings of a hernia). I'm finally feeling like I've got my weight starting to come under control, and I think the key has been for me to stop even thinking about going to the gym and just totally focus on making sure I'm going to sleep on time, getting enough sleep, then setting a timer for how long I can be awake, and using MyFitnessPal to track and plan out my calories for the day. And now that I'm seeing my weight consistently going down I'm feeling ready to start going back to the gym, starting with maybe only once a week for a month or two.

• 2024.09.14 - I just ordered this foldable food scale to keep in my backpack: https://www.amazon.com/Accurate-Foldable-Portable-Supported-Convenient/dp/B08XYZ7KJ2?th=1