Wednesday, November 30, 2016

W72D3

Yesterday went by extremely slowly.  I think that was because the tasks I was working on were taking hours at a time to run and I couldn't leave my desk while they were running.  I had some heartburn yesterday so I countered with a couple snow peas.  I drank a lot of water.  I'm down another 3+ pounds.  I also haven't had a bm since monday sometime.

This morning I feel ok.  I am a little tired, but not overly.

As the day went on I felt really well.  I had more energy.  My focus wasn't great.  I tested my ketones and I was between 15 and 40 so I'll say it was 27.5.  My headache went away.  I decided to read up on the dangers of water fasting... I thought I had before I started, but I probably wanted some kind of cognitive dissonance or confirmation bias who knows what you do when you're desperate.  Mostly, I was competing against a friend of mine, he doesn't know it, and it may be one of the few times I ever feel competitive.  In any case, my brain convinced me to lookup the health effects and while death hasn't been a factor in staying fat it seems anti-conducive to getting healthy and losing a lot of this weight.  I decided to do some more research; I want to lose weight and not die.

I ate some chicken, cheese, and sunflower seeds last night.  I chose those foods on purpose.

I decided to look more into a short term PSMF (protein sparing modified fast) where I eat mostly protein during the day and stay under 20g carbs by eating veggies (not starches, carrots, fruits, alcohols, etc).  We'll see.  it's time for bed.

W72D2

Yesterday wasn't as rough as I thought it would be.  I read a lot of articles on fasting and they made it sound like I was going to die the first 24 hours.  If I hadn't been used to fasting for years I probably would have.  By fasting, I mean that I used to only eat dinner; however, I would drink a lot of Coke through the day.

I had some hunger which I would counter with 2 glasses of water.  I had a headache towards the end of the day, which went away right before bed but is back now.  I got up to pee a lot last night - three times and I emptied my over-full bladder.  Water weight loss put me at 3 pounds down.  I did my measurements yesterday and I'll do them every Sunday.  My plan is minimum of 5 days - I'd like to go 14 days.  I am not planning to workout during the fast, however, I haven't ruled it out.  I want to workout I don't think it's a good idea.  As for whether fasting is or isn't a good idea - we'll have to see.  Being 100 pounds overweight isn't a good idea either.  I'm not doing this to lose weight; I'm doing this to drop sugar completely.  I am a sugar addict and cutting Coke was hard enough, now it's time to cut out everything for a bit and "start over" so-to-speak.  When I'm done with the fast I'll introduce food slowly - like watermelon and soup.  Then add more veggies and fruit and some meats.

I did wake up tired.   I slept 8 hours and was still ready for another 2-10 hours of sleep.  I'm sure part of that is that I woke up multiple times and after the last one I didn't get back to sleep.  I did have like 12 kernels of popcorn last night to get rid of my heartburn.

Monday, November 28, 2016

W72D1

I'm going back to daily logging. I use myfitnesspal to log my food and workouts, but I have no accountability so if i don't workout then i have nothing out there that holds me to keeping on track.

I have grown tired of the constant back and forth with myself. I've been keeping regular track of my weight since 2008 and blogging about it since 2012. It has occurred to me (before) that I am killing myself with food. I get to a point where I'm happy with my progress and then what do I do? I eat butterfingers, caramellos, and reeses peanut butter cups until I get back to where I started. Earlier this year I realized that I wasn't taking care of myself because, I thought, that I had survivors guilt. Some go into a hypertraining state - I went into a hypotraining state and hyper eating state. I believe I'm literally trying to kill myself with food by staying fat so I don't have to pull the trigger, but wait for a heart attack or stroke to just end it. I advocate for suicide prevention and here I am killing myself. Since I hit that thought again on Friday night I've done much better. I had some candy on Saturday and I drank a lot on Saturday night. I haven't had any cravings since Friday.

I say I'm tired of regret and not doing what it takes to feel better; subconsciously, my brain has been telling me I need more pain and suffering.

Today, I start a water fast. I'm planning 5 days and see where I'm at Friday night to see if I'll continue on.

Monday, November 14, 2016

W70D1

It has been such a crazy ride.  70 weeks and virtually no progress... and that's just what I've posted about.  In reality this struggle has been going on since Dec 2008 (416 weeks)... and that's too long.  I still haven't figured out how to get past the feelings of unworthiness that I believe hold me back in accomplishing my goals.  So this run I'm reminded of a Bruce Lee quote, paraphrased, choose to do one difficult thing each day; even if I don't want to work out, i'll choose to workout when and how I'm supposed to.

This last week I cut out almost all sugars that don't come from fruit, veg, or meat.  I've felt great.  I did have some sweet tea, an amaretto sour, and 4 slices of bread -- after the bread I had really bad headaches.  I didn't do bad last week.

This week I hit the workouts more.  I will do 10-20 mins on the rockwall, 60 mins on the stationary bike on the hardest resistance, and 30-60 mins of strength training wearing a 10# weight vest.


Monday, August 1, 2016

W55D1

Here it is.  Time for my workout logs to come out regularly.  I was reading some articles on something related (it's early still) and figured out what I was doing wrong with my workouts.  I don't know why it hadn't occurred to me sooner, it only made sense.  I was increasing my reps but not my weight.  That worked for me.  However, I dreaded doing 50 of xyz.  8-12 reps with added weight is much easier to get through.  If anyone is reading this they're going "well duh."  My new workout plan keeps the same exercises 4x a week but I add reps (up to 4) and weight (and difficulty in the form of the TRX in some cases) as I go.

Today's workout will be 2 rock wall sessions at 20 mins each, a strength session about 20-40 mins, and stationary bike ride on the mag trainer for 60 mins.  Today is kind of a dry run to see how the workout goes and if there's anything I struggle with and also for time so I can get a better feel of how long each set goes.

I almost fell from the rock wall and when my 270+ pound body yanked my shoulder I remembered what I did Thursday to injure my shoulder.  Luckily, no injuries today.  I broke out the weight vest today.  Been walking around and doing exercises with 10# in the vest.

Exhausting day and I've forgotten to eat most of it.  At this point I'm almost out of energy as I've expended far more than I've taken in.  A good day otherwise.  I need to do my weekly measurements tonight and weight.  I'm not really sure what else as I'm pretty much out of energy... I said that.

Sunday, July 17, 2016

Climbing Wall Instructions

First the disclaimer: I am only sharing how I built this wall.  You are responsible for you and yours I am not.  Don't be stupid.

There is also a TLDR; at the bottom.

This is the biggest project I've ever built.  To-date, this makes only one of three projects I've ever built.  I studied a lot of plans and a lot of how-tos.  I watched a ton of youtube videos.  The how-tos by threeball and metolius were the ones I used for the most reference.  I did, however, make my own modifications to the steps.  Links to the how-tos are at the bottom of this post.

If you want to know how to find the studs in the wall or whatever, I suggest you read the how-tos from the other sites because I'm not going to cover any of that.

This guide IS going to cover how I put up a vertical three sheet of plywood wall with t-nuts, holds, and mostly alone.

Backstory: My kids were complaining that they didn't have a place to play doing something they liked.  They've almost grown out of barbies and cars... I don't know that anyone actually grows out of those, I digress.  In any case, the playset they had was torn down and their neighbor friend moved away - so they have an empty yard.  We designed a whole yard amusement park including a half-pipe for bikes and skates, a climbing wall, a warped wall, a pegboard, horizontal ladder rungs, and more.  All of the pieces except the half-pipe would be contained in two sections so they wouldn't spread all over the yard.  The downside to this backyard wonderland was weather.  As I also mentioned I haven't built much so I felt like I was way underqualified to build any of it - despite my 2000 viewing hours of Home Time and This Old House.  I did a ton of research on what to do and how to build it.  I just didn't have the money to pay someone to build it.  That was until 2 weeks ago when I looked into the downstairs hallway that isn't used much.  I thought I could put up a climbing wall in the hallway complete with ceiling work - at 9' or so I could put padding on the floor and the kids could use it.  Then I went into the "toy room" aka the "play room" - it's the room the kids have their toys and they play with them.  While in there I realized the kids don't really use that room and I needed to get rid of about 8 boxes of recycleables and trash.  However, the room is huge 14x16 or something like that and the kids really only play with one 5x4 section of the room.  The rest is temporary storage of the recycleables and a few tubs of toys they play with.  So I texted my wife and asked what she thought about putting the wall in that room that has a 10.5' ceiling.  I expected to be shot down, instead she agreed that it would be cool.  We spend a lot of money on a nearby ninja warrior gym and a rock wall at a nearby community center.  We spend more time going to those places than we do anything else... and it can be a pain in the ass to get somewhere and find out it's closed that day or they changed hours or there's a birthday party or a scheduled class.  Even worse, is when the kids are climbing and some other kids show up who are completely disrespectful and their parents are douches.  In any case, the wall was to be built in the play room.  The other issue at hand was what if i put in these posts in the ground and the kids played with the outdoor rock wall a few times then decided they were done.  If I put it inside then I could use it anytime inspite of the weather and the kids could use it anytime - if they didn't want to then they could continue to play in the space with the barbie house or outside.

The playroom before
I measured the wall - 12.2' wide so plenty of room for three sheets of plywood.  So I went to Lowe's and picked up three sheets of plywood and 8 2x4x12s - I only used 6.

The flames at the top are an X-wing kite
I would be doing most of this alone.  Me, a ladder and some really long boards that I didn't know how I was going to lift and hold in place.

I already had the studs marked so I put two plastic tubs down to hold my first 2x4x12 up close to in place so I could mark the studs on the board and get it screwed into place.



So, I took the first board and used my speed square to mark the stud lines.  I pre drilled the holes and used the 3.5" screws listed.  After it was screwed in place then I laid the next 2x4 on top and marked the studs using the speed square and the bottom 2x4.  I then pre drilled the holes in each 2x4.  I started by pre-drilling a screw in part way,  I marked 14" up from the top of the first board (I actually wrote 14.5" but I don't know why I did only 14", but they're all 14").


I put two ceiling hooks in and hooked up a carabiner and used some 550 cord (paracord) attached to the screws and hoisted the board up and tied it in place just above the 14" line I drew on the wall.



At that point I screwed in the first two screws and then kept going like that until all of the boards were up.







my daughter "testing" the boards
my son also "testing" the boards after I installed one sheet
At this point, I followed the instructions in the threeballclimbing pdf.  I found the smooth side of the plywood which I call the front.  I started marking the back side from the top of the plywood sheet (longways) at 3" then added 7" all the way down (so 3", 10", 17", 24", etc).  I then turned the plywood horizontal and started at the top and marked the same way.  Then I connected the marks with chalk line.  I put the chalk line on the back of the plywood.  If you're going to paint then you can put them on the front of the plywood.



It's at this point that you'll have a choice to make on drilling out the holes.  I used a 7/16 spade bit to drill out the holes.  If you put your lines on the front then you can just drill from the front to the back.  If you put your lines on the back then you'll want to do something different.

When you drill through the bit will shred the opposite side of the wood.  If you put your lines on the back and start drilling that means that you'll tear up the front side.  What I did for my first two sheets was drill from back to front tearing up the wood.


 What I did for the third sheet is start drilling through from the backside until the bit poked out the front.  This turned out to be about where the "7" was on the spade bit.



Then from the front side I drilled out the rest.


drilling from the back and then the front 
drilling from the back all of the way through
From the two pictures above you can see that the first two sheets (bottom picture) have torn up holes where the spade bit tore up the front.  The top picture of the two shows what the front and back look like drilling from both sides.  It's a much nicer finish with less sanding and far less splintering.

I used the spiked t-nuts and not the t-nuts that you secure with screws.  One of the reference guides recommends putting glue on the t-nuts.  I bought Gorilla Glue Construction Adhesive, but did not use any.  This may be a mistake on my part for later on, but I chose not to use any glue.  It's your call how you do that part.


To install the t-nuts was pretty simple.  I took a piece of 1x2 and cut it about 4 -6" in length then using the spade bit I drilled a hole through.  I then used a washer on the front with a 3/8" bolt (3/8" 18 to match the t-nut threads).  I had a hex bit for my cordless drill that matched the hex of the 3/8" bolt.

The first board I worked on we drilled all of the holes then placed t-nuts down and hammered each one to hold it in place temporarily then lifted the board and hand tightened each one... that sucked.

With the plywood on its "side" I was able to put one hand over the plywood to the back and hold t-nuts in place while my other hand used the drill to pull the t-nuts in.  This made it much faster.

I put the plywood on it's side and held the t-nut in back with my hand.

From the front I used the cordless drill to pull the t-nut into place.  The wood block and washer are to keep from marring the surface and for leverage to help pull the t-nut into place.


I did make a mistake by not using a flat hex bolt.  The head on the hex bolt I used is a conical shape and cuts into the washer and the piece of wood.  Eventually it bows the washer and splits the wood.  I went through multiple pieces of 1x2 to finish all of these t-nuts.

There are two ends to your plywood.  One that starts with 3" and one that has 2".  I chose the 3" for the "top" of my sheets.  At this point I measured from the ceiling to the middle of the first 2x4, which was 7".  Then I measured down from the top of my plywood sheet and drilled a hole on the left and right side about 1.5" in.  I then used the 2" screws I bought to start in the plywood.  I had a friend lift the panel and put it into place while I put in the first two screws.  This is how the other two panels were put up; butting them up against the first piace.

I also checked level vertically to see how off it was.  It turns out my ceiling and my end wall were not square.

After that I drilled holes every 3.5" or so over each 2x4.  I tried only to drill through the plywood panel and not into the 2x4.  I used a drill bit just slightly smaller than my screws.

you can see the screws on each 2x4 - not an exact line

screws about every 3.5" - one at each t-nut and one half way between
Once you have the panels done you can start putting on holds.  I started earlier as I had two panels done and had to wait for the t-nuts to finish the third panel.  Each panel takes about 98 t-nuts.

You can see that the left side of the wall was not square
I put two layers of gym mats on the floor.  As the boards start 27" off the ground it's still quite a drop to jump down.  I will probably put some padding on the lower part of the wall in case of foot kicks.  I may also put some more holds there.  I don't know yet.

holds from Rocky Mountain Climbing Gear

Lucas marking some routes

allie climbing the 2x4s as no holds were up

Lucas testing his route
I have two types of holds: 100 holds from Rocky Mountain Climbing Gear which came with t-nuts and 3/8" bolts.  And 5 Metolius mini-jugs (the colored ones).  Both types feel great.  The RMCG ones feel more like rocks and are smaller so you have more gripping to do.  I like both types a lot.

I think that's it.  Thanks for reading and I hope this helps you with your home climbing wall.


TLDR;
Materials needed:
2x4s
plywood sheets
100 3/8" t-nuts per plywood sheet
2" #8 screws
3.5" #8 screws
7/16 spade bit
drill or cordless drill
measuring tape
pen
chalk line
scrap piece of wood
3/8" 16 hex bolt for securing t-nuts
allen wrench for 3/8" 16 bolt

1) measure size
2) mark studs
3) put up 2x4 screwing in to the studs with 3.5" bolts
4) measure 14 or 14.5" up from the top of the base 2x4 board and mark for the bottom of the next 2x4
5) pick which side of your plywood you want to put a chalk line on.
6) start marking both sides from the top 3" then add 7" all the way down (3", 10", 17", 24", 31", etc)
7) mark the horizontal the same way
8) use a chalk line to mark out the lines forming a grid
9) using a 7/16" spade bit drill out the holes at each intersection of the grid (either by drilling one side then the other or drilling all of the way through - for more details read that section of the post above)
10) with the plywood on its side place a t-nut in back and use a cordless drill, hex wrench, or socket with hex adapter to tighten down a hex bolt through a piece of wood to pull the t-nut through - you make the call on if you want to put glue on each t-nut or not
11) drill two holes in the top of the plywood where they would overlay with the top 2x4
12) with someone lifting the plywood panel up screw in 2" screws to hold the panel in place.
13) drill holes through plywood only to screw the plywood down more to secure it in place
14) secure holds in place
15) start climbing

http://www.threeballclimbing.com/how_to_build_a_climbing_wall.htmd
http://www.metoliusclimbing.com/pdf/How-to-Build-a-Home-Bouldering-Wall.pdf
https://www.atomikclimbingholds.com/how-to

Monday, July 11, 2016

W52

Some days it doesn't seem like I've been at this so long... other days it seems like forever.  Week 52... that means I started actively tracking my progress a year ago.

So where am I today?  I'm smaller.  I don't weigh much different.  I'm not quite as active as I was.  When you skip one day of working out it's easier to justify "it's only one day."  I haven't kept up my logging like I was with a spreadsheet.  Part of that is that I don't want to see that I've not made progress.  I feel better than I did a year ago.  4 years ago I started walking regularly and eating better.  That's been a roller coaster that you look back on and say "if I'd just kept up I'd've been done by now" - it's hard not to compare to having "kept up."

Where do I go from here?  Well, I will be riding my stationary bike 60 mins a day for the next 30 days.  I am going to do progressive pushups to be able to do at least one handstand pushup.  I built a climbing wall in my basement so I can climb - which is difficult at 270+ pounds and unable to do a pull up.  I'm also going to move my TRX into that room since that'll be the workout/play room.  My big challenge is going to keep it up even when I don't want to or when I don't feel well.  Consistency is the key.

I have had issues with attention and memory for a long time - we're talking about 14 years or so.  The only timeframe that I didn't have an issue was the 14 months in Iraq... Since I've been back I've not remembered much of years before 2002 when my daughter was born.  I can remember some items back to the 80s but not a lot and I used t remember almost everything.  I read several studies about antihistimines and memory - and zyrtec was on the list but "not as bad as benadryl" - I took a lot of benadryl from 2004-2008 to sleep which is when I started realizing I had memory issues.  I've been taking zyrtec twice a day since 2002 EXCEPT during the 14 months I was deployed because there were no allergens there.  So a week ago I quit zyrtec so we're still seeing how that's going, but I'm hoping it's going to clear my head quite a bit.  Where I'm going is: I'm hoping the combination of exercise with lack of zyrtec helps clear my head and improves my memory to the point of even allowing me to access past memories that I think I should remember... we'll see.  I already know that quitting Coke (sugary drink) in Sept has helped quite a bit and I have a better mood with exercise.

Let's see where the road takes us.