I think I've finally got a handle on it

Over the past few weeks, I've finally gotten the scale to turn around and get heading south again.  I've been battling with my weight as it has steadily gone up and up since my big weight loss in 2009.  The low point (or high point, depending on how you see things :-) was when I weighed in at 199lbs right after Christmas.  For me, that was the final straw.  I have been determined since then to turn it around and learn how to eat for health, fat loss (more than weight loss) but also to build muscle and have a strong body.  It is totally possible to lose fat and to gain and\or maintain muscle mass.  I have lost weight and not lost any of the hard earned muscle I've put on with my kick ass workouts.

I have been doing a lot of studying and trying different things and I feel like I've finally put together what works best for me.  I haven't adopted just one "diet" or one way of doing things, I've taken bits and pieces of a bunch of things and made a plan that is working for me.

Let me preface and say I have NOT gone and lost a ton of weight yet, but the progress bar has finally moved in the direction I want after having stalled for months.  I was having a real yo-yo battle with my weight, week in and week out, with one week going down a pound or 2, only to gain that back the next.  But with some studying and playing around, I have been seeing the results I want.

First, I had to think about what I want to eat and the lifestyle changes I needed and wanted to be sure that I was eating the right types of food for the best health and to build a fat burning engine inside me.  Second, I had to think about how to eat and the right approach to make sure that when, how much, and what combinations of food I'm eating are working towards the health and fat loss goals.

One of the biggest changes for me has been the "lifestyle" changes of eating, and this has been eating more vegetarian\vegan, and also eating Paleo.  To those that know theses lifestyles, you may think they are contradictory, and yes, there is much between them that is, but they also share many ideals, and combining these has been great for me.

The veggie eating lifestyle has done what it entails... I eat lots more vegetables than I ever did before.  It has also made me expand my palette and try new and different foods.  From quinoa and millet, to giant salads, to tofu, seitan, and other meat alternatives, I've learned to like a whole range of foods that I never had even thought about, much less ate before, not to mention the healthy benefits of eating more of a plant based diet (mom always said to eat my vegetables!).

However, I am not a vegetarian or a vegan.  I don't personally believe that eating only veggie\vegan is the healthiest way to eat.  Sorry to the vegans out there (my wife the most) but I believe that animal products are an essential part of life and we need what they offer us to be healthy.  However, what I can also say is that people in this day and age, especially Americans, eat way too much meat, and we eat a ton of shitty meat.  Factory farmed meat is bad for everyone... most especially the animals, that are subjected to horrendous and torturous lives... to people, who are eating sickly, unhealthy meat and slowing poisoning ourselves from within... and to the environment, which suffers under the weight of literally tons of shit, and by shit, I mean feces, poop, crap, etc.

The Paleo diet calls for eating meat, but it talks about staying away from the factory farms and eating grass fed meats.  And I do my best to stay away from factory farmed meats, though I admit, I'm not perfect at this.  I have mostly given up chicken, turkey, and pigs because these animals are literally tortured to death for their meat and the meat they are providing to us is poisoned, bloated, and unhealthy, but I do still eat some beef every now and again.  More important to me though, with the Paleo diet, is that it means to give up wheat, sugar, and processed crap.  Giving up these worthless carbs means better health and better eating.  The other big principal of Paleo is that a high protein\ fat diet, with a "low carb" diet (which isn't low carb per say, its not eating crappy carbs from sugar and wheat and getting your carbs fruits and veggies, the natural way), is far, far healthier than any other way of eating.  Less inflammation of the body, less poison, better insulin sensitivity, and a host of other benefits.

Veggie and Paleo together means to me that I am eating healthy, hearty, more environmentally friendly food and that I can feel more confident that I am only putting things that my body wants and needs inside of me.

The next part of eating is how to do it.  For that, I have recently been eating using several methods... intermittent fasting, calorie restriction, and cheat days.  This combination has made the difference for me in the past few weeks and I can see the fat burning engine has been turned on.  If you don't know about intermittent fasting and what makes it a great way to eat and live, research John Romaniello, who is an excellent trainer and nutritionist.  He's ripped, super slim, healthy, and on top it, he's a good writer.  His new diet book, Fat Loss Forever, documents how to eat and live a healthy life using IF (intermittent fasting).  IF, combined with calorie restriction (this is an easy one people, eating less!) is the bodies best way to use up the fat that is already there.  I thought fasting would be hard, but the truth is that it has been super easy, and I haven't been starving myself, just having timed, regulated periods of eating and not eating.  Done in the proper sequence, it's a powerful tool for health and fat loss.

Calorie restriction is obvious to the benefits (bring in less than you put out through exercise), but there is one big problem with JUST doing calorie restriction as a diet\fat loss method.  Your body fights against this!  After just a few days of eating less calories than your body feels that it needs, your brain tells your body to slow down your metabolism and go into starvation mode, which shuts down fat burning (basically, your body thinks its starving and it's trying to conserve what you have, which is the proper survival technique we're adapted to, but if you're trying to lose flab, this doesn't work).  Logically thinking, we should just eat less food every day and we'd lose weight, but anyone who's done this for a long time knows it doesn't work, and it's because of this starvation mode effect.

So, how do you fight this?  With my favorite day of the week... cheat day!  Yes, Saturdays are my day where I get to eat WHATEVER THE F*CK I WANT!!! And I love it.  Cereal, candy, chips, pizza, burgers, pasta, you name it, I can eat it.  Cheat days work because it balances the negative hormonal effects of calorie restriction.  One day of overeating brings your necessary hormone levels back to a point where your body never went to starvation mode and you stay in fat burning mode, pretty much all the time.  And of course, there is the added psychological benefits of a cheat day.  Sunday thru Friday, I eat a restricted diet (no sugar and crap... mostly, lol)... but no one wants to eat this way forever.  A life with no chocolate? F- that!  So the cheat day gives you that day to eat the things you like and not feel guilty about it.  It's my day of from eating veggie and Paleo.  There are only 2 rules to cheat day.  I still have to get my protein balance for the day, I have to get at least 100 grams, and never eat so much that you feel overly stuffed.  It's about eating what you want, not pigging out till you puke.

Vegetarian\vegan, Paleo, fasting, calorie restriction, and cheat days.  Combined, with the best parts of each, is working for me, mentally and physically.  I know that I'm eating healthy, tasty, and in a way that is allowing me to burn off the fat that has come back over the past couple of years.  Like I said, I haven't made super strides yet, but I feel things working and I can't wait to report back and let everyone know how successful I've been and that, hopefully, my results and methods can be yours too!

Dreaming in Deutschland

It seems to have started when I moved to Germany.  Since that time, I have had the most vivid and spectacular dreams.  I don't remember having these kind of dreams growing up or back home, it all seemed to start when I moved.

The dreams that I have... not every night mind you, but often 2 or 3 times a week... are full on, interactive, crazy and strange.  They are literally like movies in my head, or when not more story like, they are like I am there in real life... I often feel like I never actually went to sleep, that I've just continued on to somewhere and am experiencing these dreams like I'm alive and awake.  These dreams are always in vivid colors... I see the green grass, hair and eye color, blue skies, etc.  I can smell things, hear sounds and voices, and can feel touches... I have felt myself grabbed, held, pushed, prodded.  I remember being woke up once because I was jammed in the back, and when I awoke, I felt it in my back, and since I woke up lying on my back, I know that there wasn't like my dog or something that poked me.  I can still remember once being held against my will, restrained in some way, and it woke up me (violently) and I could feel the arms or whatever it was holding me and I thrashed myself up and awake.

I have often dreamed of people and it's like they are literally right there with me.  It's so random who the people are.  Sometimes I know them and they will just be someone randomly from my life that I hadn't thought of or seen in god knows when; sometimes they have been famous people, which I find to be so weird since I'm not one of these people that particularly cares for famous people; and sometimes, they are people I have never seen before ever, just completely made up, but in my dreams, they are real people with full lives and pasts and experiences.  Every now and again, these people will be speaking in other languages... German or Spanish or something I can't recognize.

There have been some dreams that were simply spectacular, where I'm doing things like an action star in a movie... swinging from lines, jumping from buildings, fighting with people using guns, knives, and my fists.  I have had some dreams that I was in war and I could see, hear, and feel explosions and screaming and yelling.  Thankfully this is rare, but I can remember a dream, more of a nightmare, that sickened me because bodies and body parts were being ripped apart, and I could see the flesh tearing and the blood and I was for whatever reason, forced to watch it.  I remember waking up feeling sick to my stomach and scared to go back to sleep.

The dreams go by so fast.  I'll often feel like I just went to sleep, only to wake up and it's almost time to get out of bed.  The whole dream will be like a long action sequence, or one big adventure, or I'm with someone and we're in a movie plot together.  These are ones that often get me the most because I'll wake up without the movie "ending" and I wake up feeling disappointed.

I don't remember having dreams like this back in America.  I don't know why a change of location would activate my brain to start inventing my own movies.  But the fact is, I know that this started for me when I came here and it's been continuing ever since.

More or less, I kind of enjoy it.  Seeing things and experiencing things in such vivid detail often leaves my mind spinning when I wake up.  I only really regret that I can't remember much of the dreams too long after I wake up.  Some of the more extreme and vivid or with just random weird people, I'll remember that I had that dream, but the details almost always 100% fade just mere moments after waking.  When I'm lucky, I will remember them all the way until my shower is done.

Maybe this isn't so strange for some people, but for me, this is just something I still can't get over.  It still feels like a new phenomenon to me and I'm always amazed when I have these dreams.  Maybe they will stop happening some day, but for now, it's an adventure going to sleep and I'll just keep living with it!

Head Colds... what a bummer

Head colds have got to be one of the most annoying things that can happen to you.  They aren't enough to stop you... you can still go to work, still do housework, take the dog for a walk, etc... but they suck just enough energy from you that you don't WANT to do any of those things, and definitely nothing more strenuous like working out or balancing your checkbook.  Not to mention, the nagging, mildly annoying pain in your ears, throat, and sore nose.  None of it will stop you, but all of it will certainly slow you down.

Obviously, I have a head cold right now or I probably wouldn't be writing this!

Well, I guess I just need to put up with it until it goes away, but until then, I'm going to whine and complain and, in general, be a big baby.  Oh well!

A Game for the Ages

Yesterday's 49er game vs the New Orleans Saints was really one of the best games I've ever seen. I saw a defense play a championship caliber game; I saw an opponent offense that was unshakable despite being down all day; I saw an offense that was brilliant, then tragic, then perfect when it counted; and last but certainly not least, I saw a comeback that will go down in playoff, if not all time history.

Before the game started yesterday, the Saints were playing good enough to play in and win the Superbowl, so this says so much about the 49ers and the level they can play at. This tells everyone that the Niners are for reals and that their success this year was no fluke. All Niner fans would tell you that the Niners were for real this year; they beat 4 different teams that made it to the playoffs this year. But after going from barely mediocre last year to highly successful this year, it leaves many wondering if their success this year was as much luck and some clutch plays vs really winning because the team was superior. Yesterday's win decided that for everyone. The Niners won that game by simply playing better than the Saints... A game that most critics figured would be won by the Saints.

The Niners definitely have a team that can win it all. First and foremost, the Niners have the defense. Without looking at stats, I can guarantee that just about every Superbowl winner had at least a top-10 D. Second, the Niners have great coaching. Harbaugh has great calls and game management. Third, the offense is pretty good. Alex Smith has certainly matured as a QB; we have enough weapons to score (Gore, V. Davis), and we're not making turnovers, which has been a killer in past years. And I'd say fourth, special teams has also been very good, which is not high profile in football, but is still very important for a championship team.

We can't count our chickens yet as next week's opponent won't be easy. The Packers have been unstoppable all year and the Giants are playing the same kind of devastating defense that the Niners are. However, both of those teams are also thinking to themselves that the Niners aren't the team THEY want to see in the playoffs either.

No matter what happens, this has been a season that Niners fans will always remember. Whether we win it all or not, I think we are seeing the beginning of a wonderful era of the Harbaugh-led 49ers and seeing the Niners back in the upper echelon of NFL teams, instead of bottom of the barrel.

Let's go NINERS!!! Let's bring #6 home!!!

- Posted using BlogPress from my iPhone

Can the 49ers do it?

I wish that I've been able to see more 49er games this year because, obviously, they are doing HELLA good!  And from what I've seen and read this isn't just a fluke either.  The defense is for reals, and the offense has provided enough firepower to be game planned for.

Now, since I haven't seen so many games, there are lots of intangibles that I can't comment on, things you only see when you've watched the team play week in and week out.  Things like how well the offensive line is really doing (my thought, quite well, except for the Baltimore game), how well are the corners doing on defense, etc.

Again, my research and the few games I've watched says that the 49ers have it all going in the right places.  They have a team that could take it the whole way and win a Super Bowl.  But CAN they do it?

1. A continued strong running attack will be crucial.
2. Alex Smith and the receiving corp will need to have big games throughout the playoffs, period.  Likely the ground game can provide the meat for the offense, but in the playoffs, it's usually the big plays that win it, and big plays come from receivers.
3. Alex Smith must continue to play error free ball.  He's shown he can, even when getting dropped all day (Baltimore game), but in the playoffs, guys are going to be coming for the kill.  He's going to have to keep a cool head and play the good ball he's done all year for the Niners to have a chance.
4. Defense, don't let up.  Destroy runners in the playoffs.  Beat the opposing QBs to death.  Absolutely continue to be the grind em up and spit em out defense you've been all year.
5. Coaching staff... don't get out coached!  When you face someone like Bill Belichick, you better have your gameplan... and HIS gameplan... all figured out and ready to rock.  
6. Ted Ginn.  A big day from him could win a playoff game.  Make a play man and win yourself a ring!

The Niners are definitely contenders to take it all this year.  However, there is some serious competition that they would need to go through first.  I hope that this team can do it, it's the best shot we've had in years and I'm ready to see another Championship return to SF!!!

And, oh yes, if the Niners make it to the Superbowl, I WILL be in SF to witness this!!!  You will see the "send Mike Custer to SF" collection fund out there, and I expect contributions!!! :-)

Go Niners!!!

San Fran, here I come!

On Friday, I leave for a 10 day trip back to the hometown, San Francisco!  I'm beginning to get very excited!!!

I leave Friday afternoon.  Unfortunately, I have to work for half a day, but since it's only half a day, I'm basically just going to do very little then get out of here!  Good thing is that it's fairly easy to get to the airport from my job, so that won't be such a big deal.

What's cool is that even though I will be flying for 11+ hours, I will still be arriving in SF at 5:30pm.  Going west you always gain the hours back, so I will still have half a day for my vacation day (can anyone say burritos???).

The following Sunday I will be catching my second Niner's game since I left SF... the first being on the computer when Dave visited, and it happened to be the most boring victory of the year against Cincinnati.  I'm very excited about this!!!  I've invited just about everyone to come to Blackthorn tavern to watch the game, and since I'm on vacation, I can go ahead and get as trashed as I want to!  Go Niners!!!

On Monday and Tuesday evening, I booked two very cool outdoor workout sessions with Basic Training.  It seems that they have really expanded since I last took some courses with them back in 2009.  From what they have posted on their Facebook and webpages, I think these will be extremely challenging and awesome workouts.

Thursday is the main reason I'm here... Thanksgiving!  Last year, I missed both holidays (Thanksgiving I celebrated in Germany, big success, and Xmas I was stuck in London due to bad weather!).  So this will be a big deal for me and my family, our first holiday we all spend together since Xmas 2009.  My mom is going to cook all our favorites and it should be a great dinner.  I can't wait.

The rest of the trip is basically for whatever I want.  I plan to spend a lot of the free time with my family, since I didn't see them so much during my Anniversary trip earlier this year.  But since my sister works and the girls are in school, and cause mom is not the party type :) I should have plenty of free time to visit with everyone.  I should try to get a bar night going somewhere in there!

I expect to have a great trip.  I'm sorry that it's so short, but it was the best I could do, so I'll take it!

Can't wait to see my SF folks!

Peace
Mike

The Birthday Week is at an End

My birthday week is definitely over.  A shame really, because I was really enjoying it!

I have to admit that I wasn't looking forward to my 35th birthday.  This one really just made me feel old! But, thanks to my lovely wife, my family and friends, everything turned out pretty good!

Kathi and I started my birthday by taking a 3 day trip to Prague, Czech Republic.  I had recently gone to Prague for a bachelor party for my friend.  We were there for one day and didn't really see much of the city.  But going for the 3 days with Kathi really opened my eyes to how beautiful Prague really was.  To me, this city was the stereotype of what I thought a European city would look like (everything is old and classic, with lots of churches and bells, ect ect!).  Kathi said it right when she said that Prague was old building overload!  But, a great town, for sure.  The castle was amazing and extremely huge, the food and drinks were all very good and cheap, the people were pretty nice, and all in all, everything about it was a good time!

This last Saturday I had a nice birthday party at the Höfbräukeller biergarten.  That was a really great time for me! Lots of people came, we stayed out late and got nice and drunk, and I finally got the Kindle, which I have wanted for SOOOO long now!  It's awesome and reading on it is just so easy!

Basically, this was a great birthday and I feel very grateful for the life that I live and the people that are in it.  Thanks everyone!