Author Topic: CaveManJim's Workout Journal (Read 19634 times)

CaveManJim · « **on:** April 06, 2011, 12:22:13 PM »

So here starts my record of exercise activity. For the most part I walk, with the occasional hill. I decided to increase resistance by walking in the sand at the beach. I live in North West Indiana next to the Indiana Dunes National Lake shore. On the beach I can take really long uninterrupted walks, and climb hills. Climbing sand dunes is very hard! Very good short high intensity workout.

It's kind of overcast, but I shot a simple video of the main hill next to the park pavilion.
http://www.youtube.com/watch?v=w5eA6mw0_XY
You'll have to click the link to see the video.

More pics and vids as I find things interesting.

A little history:

I happened upon the Paleo diet via the 5by5 network podcast Latest in Paleo by Angelo Coppola. I listened with great interest about this diet to reverse the horrible effects of a standard American diet. The healthy fat and organic foods really sound like the cure for me.

I'm a single 46 year old living in Northwest Indiana. Currently my health is failing. I am 320 pounds, have a fatty liver, high blood pressure and cholesterol. My poor health has started to show physically besides being fat, I have Stasis Dermatitis and an Enlarged Heart, which is very demoralizing. I'm on the typical full regimen of Statin and Beta blocker drugs, and other drugs to deal with the side effects. I have tried other diets, the Dr. Dean Ornesh diet was the last one, with demoralizing results, I just felt cravings and was hungry all the time. I had given up at this point, and went back to fast food, and just waited to have my heart attack/stroke and die.

I have not always been this way. I used to be really fit and active, hiking, climbing, boating, swimming etc. I lived to go outdoors and do stuff, go adventuring, feel the sun on my face. But, somehow I got away from that. I guess I got caught up in the work/car/drivethru/tv cycle that I let persist for years, 20 years! I have only myself to blame for getting like this, and I honestly want to get better, improve my health, and enjoy life again the way I used to.

P.S. It would be cool to embed the Youtube videos in the posts, but I think the mods need to activate this in the BB code options.

CaveManJim · « **Reply #1 on:** April 07, 2011, 08:04:21 AM »

Whoo Hoo! Finally got a full nights sleep. I think my body is getting used to the diet now. This means I slept in a bit and didn't have time to go for a hike at the Dunes, so I did a short 45 minute walk at the local park.

I have also hit another small milestone, I have done my first set of push-ups, 6 of them. I had not even been able to lift myself for the past week. I will be adding some light exercise and calisthenics to my morning routine. I am starting feel more limber and my muscles are starting to work again.

http://www.youtube.com/watch?v=nuzcYC98nbI
Click link for short video of Rodgers Lakewood in Valparasio, Indiana
JIM

Bearso · « **Reply #2 on:** April 07, 2011, 11:40:34 AM »

CMJ, try working in some jumping jacks with your push-ups, if you can tolerate the impact of landing. They will kick up your heart rate and are pretty easy to do .

CaveManJim · « **Reply #3 on:** April 09, 2011, 03:09:53 PM »

Thanks for the suggestion. I will be adding a morning stretching and light exercise routine to my days.

http://www.youtube.com/watch?v=vZLGEFBifKU
More hiking at Rodgers Lakewood. Tomorrow I'll try to get down to Lake Michigan and do some walking there.

I have still been hiking and waking at least twice a day. I'm starting to feel better when I exercise that sitting now. I feel my muscles want to be active. Slowly but surely I'll keep increasing up the challenges. I also need to work on the upper body strength.

I need to get my self in shape enough to take my kayak out on the water. I want to be able to pull myself back in the boat if I tip. I have my sisters pool to test in, but not until the end of May. So, this gives me a month and a half to increasing the workouts.

My greatest hurdle right now is getting enough sleep. I find it hard to sleep through the night, so often end up with 4 or less hours of sleep a day, and it's starting to wear on me. I know some of it is due to testing mew vegetables I've never had before. Eggplant

really made my blood pressure spike, and walnuts

make me sic to my stomach. I guess I should stick with what I know I'm can tolerate and get my sleep patterns back to normal.

Speaking of food, I'll start a food journal soon. I am still chasing down all the grass fed stuff, and farm markets around my area. So my meals are just plain meat,simple veggies, table spoon of coconut oil and eggs. Nothing fancy, it will take me a couple weeks more to acquire everything I need to follow any recipes.

I am well into my Paleo Solution book. Nice read so far, but I haven't made it to the real eating and exercise instructions just yet. After this book I have the Paleo Blueprint and The Paleo Diet. I figure these three books will give me all the basic info I need to know what I am doing afterwards. After these are in the brain, I'll start looking at recipe books, I specially want to try to find Paleo or Primal alternate to pizza!
JIM

CaveManJim · « **Reply #4 on:** April 10, 2011, 12:12:32 PM »

Day 10 of the Paleo diet.

Today I got more exercise at the beach. Afterward relaxed on the beach and read more of the Paleo Solution book.

http://www.youtube.com/watch?v=IgBJUq8eoOI

Finally slept through the night, I think I'm finally adapting to the diet. I also picked up a blood pressure monitor. I am finally free of all blood pressure and cholesterol medications, so I want to track the blood pressure closely to see if it goes down with the diet.

Found 2 good sources locally for grass fed beef and farm raised animals and eggs. I'm skipping dairy, so it's just meat and veggies for the next few months.

Fitness wise, I have been a bit lax as far as doing the stretching and exercise at home, I just need to start a new routine I suppose. I'll work my way up to it. I am still waking at least 1-2 hours a day now.

I'm off to pick up some iron cookware, and some Magnesium supplements...
JIM

arthurb999 · « **Reply #5 on:** April 11, 2011, 09:35:19 AM »

Go to marksdailyapple.com and download his fitness e book. That with some walking is a good starting point. Try to do the strength training 2x a week for now.

With you being single, I'd also join a yoga studio for not only the numerious health reasons (offset years of sitting) but... um... hehe... social reasons too.

CaveManJim · « **Reply #6 on:** April 11, 2011, 10:44:09 AM »

Day 11 of the Paleo diet.

Finally got the blood pressure monitor, but don't like the results. 161/103, which puts me as level 2, serious high blood pressure. I'll be checking it daily, so will see how it goes for the next week or so. If it keeps up I'll try to locate a new Paleo friendly doctor in my area for a treatment program that I can work my way off of eventually, and just stick with the diet and exercise to control the blood pressure.

I've just started taking a daily dose of liquid magnesium to help with the blood pressure ,but I don't think it's going to be enough. I'll have to get my weight down to 200 or so before I can look to go without medication. It was worth a try, I hate being so dependent on drugs, which is part of the motivation to lose the weight and get healthy again.

I have walked about 1 hour today so far, plan another hor tonight after work. No vid today, can't find stupid camera...

I'll check out Marks daily apply blog, I have heard it mentioned several times. I have very limited web access, so will just download a bunch of articles. I'll look into the yoga thing, I'm not big on group stuff, being a total introvert that I am.
JIM

CaveManJim · « **Reply #7 on:** April 12, 2011, 08:53:50 AM »

Day 12 of the Paleo diet.

Walked 2 miles this morning and will do another mile tonight. No hill climbing today, want to give the legs a little rest.
http://www.youtube.com/watch?v=Wubsw90uCg0

Blood pressure still over 160/100 and I don't think it's going to come down by diet alone in my case.
JIM

kyleen66 · « **Reply #8 on:** April 12, 2011, 09:15:36 AM »

Quote from: CaveManJim on April 12, 2011, 08:53:50 AM

Blood pressure still over 160/100 and I don't think it's going to come down by diet alone in my case.

It may well not until you get some weight off. I wouldn't consider it a loss if you need to take medication to control the condition. You know it'll be temporary, sort of like a band-aide or crutch, to help you get to where you need to be.

You're doing awesome! I need to get out and walk more myself!

CaveManJim · « **Reply #9 on:** April 12, 2011, 01:55:59 PM »

Thanks.
Yes I do think I need to get myself back on the blood pressure medication for the time being. I just need to find a new doctor, the one I had has no interest in the "meat diet fad". I'm sure I can find a helpful physician who will work with me instead of just telling me that I'm stuck with the medication for the rest of my life. The medical establishment is so non-progressive it's silly. If it's not a new pill or surgery, it's not even considered.

Anyway, I'll be looking for a new Doc in my HMO plan that will work with me on this diet and lifestyle I want to transition into, and espeicaly work with me to cut the medicine when we can.
JIM

CaveManJim · « **Reply #10 on:** April 13, 2011, 08:14:02 AM »

Day 13 of the Paleo diet.

4 reps of 10 wall pushups
4 reps of 10 squats
4 reps of ten lunges

1 hour walk in the morning.

Will do another 1 hour walk in the evening.

Will be picking up some fish oil supplement and start loading up on omega 3's to help with my body using it's fat reserves more easily. Also picking up an iron supplement.

Misplaced camera again, searching....
JIM

CaveManJim · « **Reply #11 on:** April 14, 2011, 10:40:32 AM »

Day 14 of the Paleo diet.

Two weeks done!

The diet is going great, I am losing weight. I just did a couple photos to match the before photos. I'll post them after a few more weeks of progress.

Today I waked an hour on the beach again, and will do an hour at the park tonight. No other workouts today, I'm only going to do the calisthenics 3 times a week for next couple months until I feel stronger and get the blood pressure under control again.
http://www.youtube.com/watch?v=cEboi8rEAPo

The blood pressure continue to climb, I'm up to 180/110, so will be seeing a doctor next week to get back on the meds.
JIM

kyleen66 · « **Reply #12 on:** April 14, 2011, 05:26:57 PM »

Very nice videos. I subscribed to your channel.

:-D

CaveManJim · « **Reply #13 on:** April 15, 2011, 08:20:55 AM »

Thanks! Doing the videos is actually motivating me to get out now. I still have yet to pick up batteries for the still camera, but will add photos I think are cool as well. I'll have to do some of the forest trail hikes to break up the scenery a little bit.

Day 15 of the Paleo diet.
I had a cheat meal last night, Burger King double bacon cheese burger, onion rings, then non fructose chocolate milk and a candybar. It really killed my sleep, my blood pressure didn't go down until 1 am. Live and learn.

Today was another hour walk in the morning ,and I'll do another hour tonight. If I can just get enough sleep I can really feel the results the next morning.
http://www.youtube.com/watch?v=UWouGcKTXX8

I have my first large order of grass fed and pastured meats ordered. I won't be able to pick them up until next month though, but then will have a freezer stuffed with good quality meats.

Tomorrow I am planning a really long walk, 16 miles, from the Dunes to Michigan City and back. This should be a good challenge for me ,and really burn some fat off me.
JIM

CaveManJim · « **Reply #14 on:** April 18, 2011, 01:23:03 PM »

Days 16-18

Flaked off this weekend. Purchased new iPad and spent all day Saturday setting it up and all night playing with the damn thing. Was planning a big walk on Sunday, but no sleep from iPad play destroyed that idea. I think this was the wrong time to get an iPad, a ipod would have been a much better choice so I can actually take it with me on walks.

Anyway, the weekend was a wast exercise wise. Slowly learning that I need a regular plan for this sort of thing, and get rid of distractions.
http://www.youtube.com/watch?v=IBUr4KHhxG0

Next week I'll take that long beach hike!

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