Intermittent Fasting

So..... two weeks into the 2012 Fat Dad's six pack challenge and I've gone from leading week 1 to trailing third in week 2. It's been an interesting week. Last weekend I stumbled across a website (http://rippedbody.jp/) that in turn lead me to another (http://www.leangains.com/) and an introduction to the concept of intermittent fasting. See above sites for more details as they can explain it far better than I.

Aside from the potential results (gaining muscle whilst losing fat and only training weights three times a week), what appealed to me was that the idea of an 8 hour eating window wasn't a million miles off of my current eating habits. I've never been one for breakfast so the idea of fasting for a 16 hour period then getting all of my food in in between the hours of 1pm and 9pm seemed do-able. Likewise the idea of training compound lifts 3 times a week suits me down to the ground.

I've always been anti-dieting and always viewed it as simply starving or depriving oneself of food but this approach seems more accommodating. However, I have been taken aback this week. In short the idea is I over-eat on training days with increased protein, high carbs and low fat. Then the next day, a rest day, I deficit my intake and go for protein but with low carbs and a more normal levels of fat. Seems straight forward enough.

In the past a normal work day eating pattern for me would be something like. Lots of coffee for breakfast, soup and a slice of bread for lunch, family dinner and then settle into the sofa with alcohol and crisps. Doesn't seem much but given that I've been gaining weight suggests that I have been eating more than my share of daily calories (approx. 2000).

So what soon hit me is that if you try and eat the appropriate levels of macro-nutrients (protein, carbs, fat) in the targeted proportions it equates to a lot of food. Most days I struggled to eat 1600 calories worth let alone my training day target of 2000+. They say 1g of protein or carbs = 4 calories, whereas 1g of fat = 9. So when you start watching your fat and lowering it you have to eat twice as much protein or carbs to replace it.

Case in point, I am struggling to come up with a 1000 calorie post-workout meal. A Burger King double whopper with cheese is 976 calories but has 61g of fat which accounts for 549 of its calories. On a training day I am only allowed about 30g of fat for the day. To put some perspective on it - 2 slices of rye bread toast, a large can of light choice baked beans, 2 turkey breast steaks, a four egg white omelette with low fat mature cheddar cheese, mushrooms, and tomatoes comes to 936 calories and only 11g of fat.

Seems the main problem I'm going to have dieting is eating so much!

Ukuleles are cool

'Nuff said.

A Year in Provence ... Part 2

So having rekindled my love affair with 'la bonne vie', what to do about it? Now I'm not naive, I know the dream often does not meet the reality. So let's start with what I did not like about my trip. 

Firstly, mosquitoes. I've always been some what of an attraction for these critters. Whilst my wife remained bite free, I was bitten to shreds and am still scratching myself raw. Secondly, the bloody cockerels waking me up at 05:30, and then virtually 'snoozing' to repeat their bird song every ten minutes. Now I think I was getting used to this as I seemed to notice it less and wake up later as the week went on. 

Finally, the sun. Yes the very thing that makes it so attractive. By 09:00 it was already on its way to 30. On such a short holiday you feel compelled to make hay, as they say, whilst the sun shines but it was far too hot some days and made for uncomfortable nights sleeping. Given more than a week I guess I would acclimatise more but at the same time would have to adopt a more European approach to the midday sun and escape it. 

From an economic point of view the pound is recovering, French property prices have been falling whilst French property taxes have been rising. In the past, UK ex-pats have often set up businesses to serve other ex-pats but with an increasing number of ex-pats returning to the UK this is hitting them. The other favourite is having holiday properties to let but there is already an abundance of these.

With all of the volatility in the EU at the moment the Euro has suffered and could further suffer if countries like Greece and Spain decline further. Ex-pat pensioners have already suffered with currency fluctuations. If the UK withdrew from the Euro zone then working and living in France would become even harder.

Divorce rates for couples who emigrate to France are high, chances of employment for non-French speaking persons are low. The French education system does not go out of its way to accommodate non-French speaking children often setting them back a year to compensate and not providing further help. Private schooling is better but only add to the cost of living.

So where does this leave my French dream? Well from a schooling point alone it puts it on hold until the kids finish school by which time I will be nearing retirement but I do not want to wait that long which brings us back to compromise. Being a home worker I can work from home, wherever that may be, as long as I have a decent internet connection. With kids being at school they have six weeks summer holiday each year. So I like the idea of letting a property for one month each year abroad. Maybe Provence one year, Tuscany another, Murcia the next, who knows.

But there remains an obstacle. Finance. My wife currently still needs to work and cannot get that much time off. So either she needs a job or business that allows her to work remotely or I need to earn enough for her not to work! Hmmmm......????

A Year in Provence ... Part I

... or at least a week in Poitou Charante but it's still time in France right? What a breathe of fresh air, quite literally, a family holiday in a rural gîte. 'Rustic' was initially the word of the week as it seemed to cover all manner of accommodation short comings but strangely as the week went on they seemed less relevant and our initial gripes were perhaps just residue of our normal life and expectations.

Like many, I long to escape the rat race and have often said that if I could live anywhere in Europe it would be about half way down France. From there you are but a days drive from Spain, Italy, Belgium, Holland, Germany, Austria, Switzerland, Czech Republic, and the UK to name a few which makes it a perfect hub. A hub from which you readily gain access to beaches, lakes, rivers, snow capped mountains, or whatever other landscape takes your fancy. Furthermore, you can pick your climate. Further north for more 'English' weather, further south for more Mediterranean weather.

Waking up, an alfresco coffee and pain au chocolat for breakfast in the early morning sun and no further motivation was required for a run in the glorious and spectacular fields of sunflowers and vines. Admittedly I got a few strange looks from the local farmers (the French don't do exercise as a rule) but this did not deter me.

Upon my return a quick shower then into the swimming pool with the family for more 'exercise' under the guise of play. In fact I have come back browner, slimmer, and fitter. A break for a lunch of a baguette, fromage and jambon whilst escaping the too hot midday sun then a spot of sunbathing before plunging back into the pool to cool off. Come the evening and it's time to fire up the barbeque and start the drinks flowing. After managing to get the kids to settle in bed, some more drinking and socialising with guests from the neighbouring gîtes, and even a bit of impromptu ukulele! 

Finally, rounding the evening off lying on a blanket gazing at the truly magnificent night sky. The rural location being free from light 'pollution' the view was like someone had suddenly upgraded my usual night sky to HD, my eyes now free to see the milky way, satellites, shooting stars and constellations. This soon became part of the pre-bedtime ritual.

I wanted a holiday 'unplugged' and pretty much achieved this bar the quick email check and using an mp3 player for some tunes while chatting or catching up with some reading. The kids scraped through without iPads, pc's, DS's, or tv and thankfully since returning haven't demanded them back into their lives yet either. In fact before the holiday I couldn't get them out of the house, tonight I struggled to get them back in.

Simple pleasures indeed and I guess that's all I really desire. The French have always somehow managed to retain the appreciation of simple pleasures like food, wine, song and socialising. I liked the idea of living in France before, and I like the idea even more now.

The last word

It has to be said, some of the best conversations and some of the best ideas are the ones at the end of an evening on the drink. lol

Size Matters

I think an important gauge in a relationship is the size of the things that annoy you or cause arguments. My wife is lazy very efficient/economical. Like Lewis Hamilton, if she can shave of a few seconds here and there through out the day she will. For example, we recently installed fitted wardrobes in our bedroom that have sliding doors. The doors alone cost around £300. My wife saves time by constantly leaving the doors open. Had I factored this in then as well as saving time we could have saved £300.

Another example is her keys, again she saves time by placing them at the first convenient place upon entry to our home. The place varies subject to what is most convenient at that particular moment. This does however seem to cause an issue the next day when she is late for work and cannot find them consequently spending five minutes running around the house cursing,  frantically looking for them.

Similarly, our kitchen has limited cupboard space. The best way around this limitation is to stack/organise items within the cupboard. My wife found this cost her valuable seconds and has found it far more efficient to grab an item and then when replacing it put it to the front of the cupboard and push everything else back. The challenge is further compounded by the fact that when doing the weekly shopping my wife purchases pretty much the same things each week saving valuable time by not checking what we already have. (It's not been unheard of to find four large boxes of All Bran taking up half a shelf). However, this seems to cost me time due to the fact that every time I open a cupboard, any cupboard, several items fall out and I then struggle to fit them back in the cupboard.

Of course my wife is not really lazy. She has a part-time job, looks after our kids, does the housework, etc, etc. So I guess my point is that if little things like these are my biggest gripes then I guess we're doing ok.

WTF! I'm Stiffler!!

Ok, so hopefully I'm not that bad but I could certainly empathise with him in American Reunion. Looking back it wasn't so much the high school years that give me the fondest memories but the ten years that followed them. I had the best friendships and the best times. It's perhaps not then strange that I was the last one to to buy a property, the last one to get married, and the last one to start a family. 

Perhaps one of the hardest things is the way friends behaviour changed towards me. One day I'm the life and soul of the party, the guy people have the best times with. Then, without me changing, they started to move on and in some ways I got left behind or became surplus to requirement. Before long I realised I was the only one at the party. Like Stiffler, deep down I didn't want the party to end but as the saying goes 'all good things come to an end'. 

Gradually as friends got married and started families I saw less and less of them. As they acquired more responsibilities they became more sensible, and rightly so. In the meantime I was living life by one of my own ethics which was 'as long as I don't have a mortgage I'm not gonna take any sh!t from anyone'. Another movie quote that strikes a chord on this note is from Horrible Bosses:

"Quick story, my grandmother came to this country with twenty dollars in her pocket. She worked hard her whole life and never took sh!t from anyone. When she died, she had turned that twenty dollars into two thousand dollars. That sucks! You know why she didn't succeed? Because she didn't take sh!t from anyone. The key to success, and they will not teach you in business school, is taking sh!t."

This is probably a good reason why at almost thirty, like Stiffler, I was still doing jobs instead of laying the foundations of a career. Something which has cost me in later life. To many extents I am still just doing jobs and lack the financial security a career offers. So do I wish I had left the party earlier? Hell no! 

However, I do wish I'd started a career whilst partying, as I now realise growing up and having 'old skool fun' need not have been mutually exclusive. The things I miss from that time in my life is the tomfoolery, the lack of any pretence, not caring what anyone thought, making fun a priority. Sometimes things are best left as fond memories because things do change. I still don't want the party to end, there just isn't a party any more. 

The Discipline Route

Part of every mid life ... re-evaluation must include trying not to look middle aged. A such I've tried to ease myself back into running lately. I'd managed a few 5km jogs but they had not been easy. So tonight I came up with a plan and convinced myself that if I ran a longer distance then when I next run 5km it will seem easy. Or that was the plan at least ...

I set off at a purposefully slower pace and decided a different route would help break the monotony. I wasn't quite sure which route so just headed off in a different direction. All went well for the first kilometre but as I neared the 2km mark fate dealt me an unexpected hand. When running I tend to switch off and run on auto-pilot and just as I approached a junction there was a family of walkers so to avoid them I veered off to the left.

Being in auto-pilot my subconscious mind must have recognised one of my old running routes and without even thinking (quite literally) I ventured off down this route. I must have run another 500m before it dawned on me what I'd done. I'd taken the 'discipline route'. I nicknamed this for one reason only. There are no short cuts back, at all, whatsoever. The only short route back is to physically turnaround and run the same footpath back which definitely feels like defeat.

The key reason for the lack of short cuts is that it runs along side a canal surrounded by private land. The next point at which you can turn around is a bridge at the 5km mark. The other thing you should know about this route is that it is a 10km run. Once you do hit the 5km mark the shortest route back is well, 5km. There are no short cuts.

Now 2.5km in my legs are still quite fresh, the view by the canal in the evening is beautiful and so I convince myself that I can do it. But there is another issue. I had promised my wife I wouldn't be late as I had to bath the kids before bedtime. This meant I had to try and up my pace and at least make it back with an hour of my start time.

I had further failed to factor in the recent bad weather. 5km of this route was cross-country. The ground under foot was wet, muddy, slippery and continually trying twist my ankles. On top of the that the constant showers and sunshine had meant the grass, weeds, stinging nettles and brambles were growing into a jungle. 4km in and this was beginning look like a very bad idea.

I could either turn back and face the route of shame, back through the overgrowth and mud, or plough on the remaining 6km knowing that after approximately 1-2km the ground would become good as I would be back to running on asphalt roads and footpaths. Pressing on the overgrowth was such that I couldn't even see the path. The nettles had now stung my lower legs so much that I couldn't feel the stings any more.

I'm feeling fatigued and as I cross the bridge at the 5km mark my brain is reminding me I have same to do again. As I get back to the first road my body is starting to feel the pains of my efforts. My right knee is beginning to ache but more so my left hip. Now I'm not sure what that's all about. It's been apparent a few times lately but it's nothing I ever used to get through exercise. 

My aching hip makes me think of old people talking of their hip replacements but surely even at 41 I'm too young for that. I then remember a lady I once worked with who at 28 was told she would soon need a hip replacement. I often fantasised about just what a lady could've been up to to wear her hips out by such a young age!

Plodding on the nice lady on my mobile phone/GPS running app is pointing out that my pace is slowing considerably but as I look up I'm now facing a long slow hill and any thoughts of upping my pace are swiftly dispensed with. As I round the top I convince myself that it's all down hill from there. Of course it's not but that's what I'm telling myself.

As GPS lady tells me I've run 8km the aches are now definitely becoming pains. My hip is throbbing and my knee is struggling. I'm well and truly fatigued but know I can't be late back. GPS lady updates me once more and I suddenly realise my mental maths have been wrong and I'm actually not far off from my target time. Perhaps the pain and discomfort is just making it feel slower.

Inspired by this I try to raise my pace to get myself back on target. I convince myself that the moment GPS lady says 10km I'm going to stop the pain and limp/walk the rest of the way home. Panting up the next long slope I can't hear her next update but I'm guessing she said 9km. I keep pushing telling myself by the time I get to the park it will be 10km and I can walk the rest. I put on a final sprint to the park and just as I arrive I hear the GPS voice starting and the relief it brings.

"Your total distance is 9.33km."

What the f*ck!? She was meant to say 10km, the bitch! Mentally I've finished and lady muck is telling me I've got more to go. The pain now feels twice as bad as I try to keep my legs and mind going. It must be 10km by the time I get to the parade of shops. I tell myself. 


I knew at the outset this run would be as much mental as physical and that was before my evil subconscious took me down the discipline route. My hip and knee are throbbing but now there's something else. My nipple feel like they've been doing the lambada with a cheese grater. Joggers nipple. Tits!

I get to the shops and not trusting lady muck I get the phone out and look at the display still not 10km. Arse. I'm hobbling now and trying to hold my shirt off of my nipples which only serves to make it look like I'm trying to convince people I have breasts. My house MUST be 10km, I've run it before and it was definitely 10km. As I take the final corner the screen is still not my friend. I realise in my frustration I cut across the park instead of going around it.

I reach the path of my house. 9.8km. I've always prided myself on my mental strength and the ability to push myself but I'm done. 57 minutes and I'm not late but 200m is just a bridge too far. I ache, I'm in pain, I'm throbbing and I can't help feeling it's gonna feel a whole lot worse tomorrow!

Gratitude List

I remember hearing someone once say how everyday when they woke up they wrote a list if all of the things that they were grateful for in their life. This is a lovely idea, too often the mid life ... re-evaluation ... focuses on what is missing from our lives without giving enough consideration as to what we already have.

Compromised or Compromise?

Uni-on [noun]

1. the act of uniting two or more things.
2. the state of being united.
3. a number of persons joined or associated together for some common purpose

Want, Need, Would like

One of my annoyances in life is hearing what people want. Not because I have a problem with what they want. I have a problem with their use of the word want. All too commonly, what they mean is 'would like' and there in lies the problem. If you 'need' something then it is a necessity. If you 'want' something then it is desired. If you 'would like' something then all you are doing is expressing a desire in a non-committal manner. 

It reminds of a story, I cannot remember the exact details but as with all good urban legends I remember the punchline. The story is of a young man who 'wants', he seeks the advice of a mentor who 'has' and the young man repeatedly keeps asking 'how'. Finally, the mentor leads him into the sea and holds the young mans head underwater. At first the young man is confused, then after a few seconds he tries to lift his head out of the water. The mentor resists and continues to hold the young mans head underwater. Getting more desperate the young tries to force his head up but to no avail. Eventually as he is running out of breath he starts to flail and lash out wildly at the mentor until eventually the mentor yields and the young man is able to come up for air. Confused and angry he asks the mentor why he was trying to drown him. The mentor replies along the lines of "only when you want something as much as you wanted to breathe just then, will you find a way and do what needs to done to achieve it'. Or something like that ...

When people tell me that they 'want' something in life I always want to ask them what they are doing about it. What is there plan? What steps are they taking towards achieving it? There is the crux of my frustration. The answer most commonly eludes to 'nothing'. What they mean is 'would like' or put another way, they'd take it if someone handed it to them on a plate. When someone 'would like' something it leans more towards desire but without the compulsion to get off one's arse and do something about it. 

Being honest about what one needs, wants and would like leads to contentment. I know that if I really needed or wanted something then I'd be doing something about it. If it's just something I would like then it's probably not all that important to me.

As good as it gets

"Look at me, jerking off in the shower... This will be the high point of my day; it's all downhill from here. "

Kevin Spacey / American Beauty

Oops, wrong quote but similar sentiment ..

"What if this is as good as it gets? "

Jack Nicholson / As Good As It Gets

Isn't this what it's all about? Or at least a significant part of it. Doesn't this thought scare the sh!t out of us? Guess it depends upon the current state of 'this'.

Problems cannot be solved by the same level of thinking that created them.

At least that's what Albert Einstein said, but what did he know.

The point is I am a product of my own decisions. Everything that I am and everything about my life is as a result of my decisions and choices in life. Ergo, if I'm not currently leading the life less ordinary that I so desire then it's down to my past decision making and I need to change my 'level of thinking' that created my current situation.

This all sounds quite severe. Could this be where some people slip into the mid-life crisis category. I mean surely change doesn't have to mean a complete revamp of one's life values? Maybe the level of thinking just needs tweaking. The point is, if I keep doing the same things I'll keep getting the same results so something's got to give.