Well, not about for all of  this period, but with Littleman Jet Lagged.  i thought I would post. Hope thats OK :

Great Week starter for me.  The sun is shining in the UK and despite several parts of the world falling about, the excercise is good!

3 swims, 2 cycles and a bit of tennis.

Do I have those dates right?

Just wanted to throw this one out there.

A diet that is working for Sue (The better one of the 2 of us) is this one:

https://thebloodsugardiet.com/

Sue is a bit of an all or nothing girl, and has tried the 5/2, (Very hard on the fasting days)  Atkins (too much meat for her) and this one has really hit the mark.  Food is very tasty, very Mediterranean. Oh, over a stone in 4 weeks gone.

Yeah... I think July 31 technically

I am sort of planning to take this week off for the most part due to a stupid move on Sunday that has my back and hip in a bit of pain. I think I'll be able to run by the end of the week though.

My big health commit this week is going in for a physical. Aside from when I ripped a tendon pulley in my finger and my dental and vision checkups, I haven't otherwise been to a doctor in 12 years I think.


>>blood sugar diet

"The quickest way to do this is to go on an 800 a day low calorie diet"

Yikes! Love the idea of focussing on moderating blood sugar. I think that is probably the most important and outstrips losing weight as a dietary health goal, but 800 calories per day! I just can't see going below 2000 and being a happy person.


Otherwise, I will turn 53 during this round. Friends often do things on their birthday in multiples of their age. I'm thinking of setting some goals in multiple of my age for the upcoming year. Not totally sure what those will be, but I know a couple will be
- cover 53 miles on foot in a day (hard)
- 53 pushups in 53 seconds (medium hard)
- 53 pullups in 53 minutes (easy)
- 5:30 mile (close to impossible - I think I haven't run that fast since I was about 20).
- 5.3 miles in 53 minutes (easy)
- 53 pitches of rock climbing in a day (extremely unlikely unless I can find a lot of easy pitches without a ton of hiking).

I'd like to have a reading goal, but 53 books is too many and 5.3 would just be sad. Maybe 5300 pages of fiction, which seems pretty easy.

Thanks Rupert!  I am going to have to work hard this next round.  I've indulged a lot in Vietnam, lots of beer, lots of delicious food.

I gained 10lbs. in Vietnam, which was exactly what RC predicted he would do for himself, roughly a pound a day.

I've got to believe a fair bit is water gain from saltier than usual food?

That would be a lot of fat to pack on per day. I bet the first half comes off quickly... the second half less so :-(

Just 2lbs for me, would have been 10 if I had joined in the buffet breakfasts

Two pounds is not bad at all!

I am sure much of it is water weight, probably not from the salt, but from glycogen stores as I went off of a low carb diet.  I am getting Thai food with my wife Saturday, then going very strict after that.  Those buffets were outstanding, they had American, English, Korean, Chinese and Vietnamese selections all in one place.

>>from glycogen stores

That's funny. I actively try to increase my glycogen stores if possible. I consider that good weight (though I never thought of it as weight - more like fuel)

It is definitely fuel, and I am able to do more intense exercise when my glycogen stores are up, but it seems like I am not able to tap into my body fat until my glycogen level is down -- it might be from decades of overfeeding.

>RC predicted

I'm still in Waikiki. We have reservations at Roy's in an hour or so, just to make doubly sure that I hit my 1-lb-per-day mark.  By the time I get home, I'll have been traveling 3 weeks this time.

>10

I think that's pretty good, LM. Go strict and you can knock it off in under 2 weeks.

Two weeks would be great, it usually takes me longer than that.  You going back into keto when you get home?

>keto

yeah, it's the easiest for me, by far.  Probably go on my infamous 'corned beef & sauerkraut' routine for the first week.

LM - I think it's mostly related to what species of primate you are, rather than a lifetime of overeating. As I understand it, what you observe is also what happens to elite athletes.

Generally, if you take in at least 300 kcal of simple carbs right away after exercise, with a mix of glucose and fructose, you replenish and top off glycogen stores most effectively (for whatever reason, fructose apparently is especially effective at replenishing liver glycogen).

If you're goal is to be fueled up for the next round, that's your strategy. However, if your goal is to burn fat during exercise, that's probably a bad strategy. In fact, there is decent evidence that if you exercise in a fasted state, not only do you burn more fat during exercise, you improve your body's ability to burn fat, which will increase your time to glycogen depletion - the cause of "the wall" in marathons, aka bonking.

Littleman, you might find this interesting
https://runnersconnect.net/running-training-articles/cience-of-bonking-and-glycogen-depletion/

Thanks Ergo.  I've read about the bonking process before; there are some that advocated that endurance athletes can bypass the glycogen cycle by training the body to rely on fat for primary fuel.

I am very far away from an elite endurance athlete, in fact I spend most of my day sitting in front of a computer.  Because of that the best strategy for me seems to be just keep the glycogen down all the time and let my body tap into fat for energy. 

Week one - 4/4