The Protocol 2.o

Hi, friends. I would like to touch base (I hate that phrase. Sounds super toolish) on my protocol. I have yet to regain full composure with my dietary program. I have been able to mostly stay on schedule with the intermittent fasting, but my food choices have not been the best. I have reverted back to the SAD (Standard American Diet). As bad as this is, the full negative effects of this have not been realized, mostly because of the fasting I believe. I am still slowly losing weight, only about a pound or two a week, though. The most concerning thing about this is that my nutritional needs are not being met. This must change immediately.

The program I had been following, the ‘Slow Carb Diet,’ consists of five basic rules:

  • Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains. If you have to ask, don’t eat it.
  • Eat the same few meals over and over again. (keep it simple)
  • Don’t drink calories.
  • Don’t eat fruit. (Fructose –> glycerol phosphate –> more body fat, more or less.) Avocado and tomatoes are excepted.
  • Take one day off per week and go nuts. (I take two days. It still works.)

This diet worked pretty well while I was doing it, but I have not been able to sustain it. The main issues I have with it are the not being able to eat starchy vegetables and fruit. I’m not sure that these two rules are the best for me. After all, I am very comfortable with eating only once a day. I doubt a potato or two, or an apple once a day is going to have an impact on my weight loss. I think adding these foods back into my diet would allow me to better meet my nutritional needs, and help me stick to the program throughout the week.

Another problem that I have been having with my eating protocol is my completely uncontrolled “cheat weekend.” I don’t just relax the rules on the weekends, I shred them. I eat so much junk food on Saturday and Sunday that I often get physically sick from it. This cannot be healthy. I have to find some kind of balance with this stuff. So, here is what I’m going to try out starting tomorrow:

  • Two sessions of the Wim Hof Method (once in the morning and another before bed).
  • Eat one meal a day, six days a week.
  • Reserve Saturday only for anything goes.
  • Drink water only
  • All whole foods are ok (even starches and fruits), but nothing processed, and no bread or dairy.
  • Daily Exercise (specifics to be determined)

I am going to start keeping better records as well. I have to track what I’m doing better or I will have no foundation to make effective changes.

I’m hoping these tweaks will allow me to get back on track and move forwards towards my goals. I have every intention of being a super healthy person in the near future. It’s going to happen. I will not be denied.


Moving forward

Alas, my vacation has come to an end. It’s probably for the best. I haven’t evolved to the point that I can survive without the externally imposed structure of a work schedule. I need more personal development. I will get there. I know I will. I’m just not there yet.

I have been living with very little constraints for the past week. I would be lying if I told you that I was not concerned about my ability to resume the protocol tomorrow. However, regardless of how uncomfortable it is I must do it. To not do it would be to throw in the towel, and I’m not going to do that. No, I will continue my evolution. I am becoming something different from what I am now, and I am going to see it through.

My plan is simple. I will be in bed early enough tonight to get a full eight hours of sleep. When I wake up I will do three rounds of the Wim Hof Method and meditation. I will not eat any food until tomorrow evening, but before that I will do some resistance exercises. I will do a light slow-carb meal every day this coming week. Resistance excercise will be on Monday, Tuesday, and Friday. Every night I will finish the day with the Wim Hof Method and a contrast shower. Saturday morning I will start the day with a micro-nutrient smoothie. I think if I repeat this protocol for a few weeks I will be solidly on my way.

Tomorrow begins a new day.

Three Day Weekend Survived!

Last week because of Christmas I had a three day weekend. I spent all three days in an epic binge. I did pretty well the rest of the week so I still lost two pounds. This weekend due to New Years I had another three day weekend. Today was a different story though. I was able to hold my ground and follow the protocol. I did four rounds of The Wim Hof Method, followed by a cold shower this morning. I fasted all day, and just had a delicious Slow Carb diner of pork chops and veggies. Feeling strong.

Weekend Gluttony and GTD

I have truly overdid it this weekend. I would be embarrassed to tell you of the junk I have eaten over the past couple of days. Sure, it’s my Off Cycle, but I have pushed it to the point of sickness, and that can’t be healthy.

In spite of my gluttonous weekend escapades, the program is working. I dropped another five pounds over the week. I’m at 240 now. Yes, my friends, that’s 60 pounds lost. This shit works, simple as that. Tomorrow I cycle back on, and I can’t wait because I always feel great when fasting. Sometimes I have a post-weekend hangover for the first morning, but it fades quickly. Before long my energy rises, and I feel great.


I think I got all the kinks worked out of my GTD (Getting Things Done) system. I’m basically using Google Drive and Docs for everything. I’m using the INBOX folder as the funnel of my GTD workflow. I have the Drive app. on my phone set to upload scans to this folder, and I have a web clipper Chrome extension that does the same thing. I do a weekly review where I process everything from my email, Drive InBox, and physical documents. I also review my current and future projects, and my Possibilities (Someday-Maybe) folder at this time. For a task manager I am using TickTick (search Google Play), which is a very minimalist system. For my calendar I’m just using Google Calender, which is more than adequate

Maybe on the next post I’ll unpack how I use Google Sheets to manage my projects. It’s a very simple system, which is exactly the way I want it. Complexity is the mother of Doesn’t-Get-Done.

Ok friends, I’m going to hit the sack. I have agreed to go in early to work tomorrow. Much love and happiness to you all.

Getting Christmassy

I’m a little late getting to the laptop tonight. It’s been a busy day. Denice and I had rehearsal for the Church Christmas program. We just got back from that. So, it’s late. I’ll make this short but very sweet.


We did Christmas diner at work today. They always have Thanksgiving and Christmas meals catered. It’s was awesome. Some of the best banana pudding that I’ve had. I made an exception to my Slow Carb protocol so that I could enjoy this meal with my coworkers. I hold social things like this to be more important than being perfect with my endeavors. However, I am going to pay for it. I am stretching my fasting period to about thirty hours through tonight and tomorrow. I’m hoping this will compensate for indulging in such decadent food on my On Cycle.

I’ve been listening to CGP Grey’s review of ‘Getting Things Done.’ I’ve had this book for years, and have a very rudimentary GTD system in place. I don’t use it very well though. I’m going to spend this weekend trying to improve my process.

Good night, my friends.


Wired up, on purpose

I think I have found a solution to a persistent problem that I experience. The problem (and the solution) is caffeine. I really, really, love caffeinated, sugary, soft drinks. Dr. Pepper is my favorite. I slam down twelve ounce Dr. Peppers at a furious pace on my “cheat weekends.” Yes, I’m now doing two cheat days a week. I’m still getting great results, so I figured why not. Anyway, soft drinks are a no-go the rest of the week. This presents a problem… caffeine withdrawal.

Caffeine is a neat substance. It is a psychoactive compound, and can have some really beneficial effects on the brain, not the least of which is heightened alertness. Please watch this video by CGP Grey, called Coffee: The Greatest Addiction Ever.

Now back to my problem. During the weekend I increase my caffeine power level to over 9000! (DBZ refrence… sorry) It feels great. The problem is that after a day or two off of the stuff I go through severe withdrawal symptoms, which can include headaches and extreme nausea. I have missed work over it in the past. It is that bad.

So, my solution: take caffeine tablets during the week. Simple, huh. Simple, yet very effective. Today I began taking 100 mg’s of caffeine in the morning. The effect is being super alert, high energy, and no caffeine crashes. 100 milligrams of caffeine is not much. It’s about the same amount in a cup of coffee, or a couple of twelve ounce Dr. Peppers. However, it is enough to do what I need.



Cheat day… um, I mean weekend

This weekend has been especially debaucherous. I have eaten so much sugary junk that I have insulin leaking out of my eyes. It’s been great!

I’m going to modify my protocol for the next couple of weeks. For starters I am going to follow a five on/two off eating cycle. I’ve been having trouble keeping my ‘cheat day’ contained in just one actual day. I don’t have a lot of problems doing Slow Carb during the week, since I am at work and don’t have time to think about all the delicious food I could be eating. On the weekend it’s a different story. So, I am going to test out doing a strict five days of Slow Carb on an eighteen/six-hour intermittent fasting schedule. That is actually an increase in my eating window. I’ve been doing a three-hour eating window, so I will be doubling it. The real change is going to be attempting to stay 100% compliant with Slow Carb for five days out of the week. I think that if I can do that I will still be within the ‘minimum effective dose’ that I need to keep the fat coming off.

The rest of the protocol will be staying more or less the same. I will still be doing the Wim Hoff Method twice a day (two sets of thirty deep breath/retentions), and ending my nightly showers on five minutes of cold. This doesn’t sound like a lot, but I think it is enough to get the effect I am looking for. Now for the excercise.

It turns out that I was doing the wrong excercise protocol from the Four Hour Body. I am going to be doing a slightly modified version of Occam’s Protocol for the next couple of weeks. Occam’s Protocol is a super minimalist routine that only requires a maximum of one hour a week (two workouts of less than thirty minutes). The protocol involves doing weight lifting at a very slow cadence of five seconds up and five seconds down, and continuing the set until muscle failure (the inability to move the weight). It is completely different from any method that I have ever tried, and I am excited to see if it will work for me.

To sum things up, I am going to be eating like Homer Simpson on the weekends, and walking the talk on the week days. Hopefully that will be enough to keep the fitness train moving. We will see.

The broken chain and some updates

Alas, after nearly two months of daily blogging, I have finally missed a day. What can I say… I was wiped out yesterday. The previous two days I got very little sleep, probably five hours or less a night. I’ve struggled with getting to bed on time for a long time. I have gotten better with it, but I still go through phases where I have a hard time. It finally caught up with me last night. I passed out on the couch not long after I got home.

Writing daily has added a lot to my life. It is excellent exercise for my mind. It keeps my writing abilities tuned up, and most importantly it allows me the opportunity to express my thoughts.

I still haven’t gotten started on my review of Walden Two. I promise, it’s coming.

I have already launched into The Four Hour Body however. I’m not far into it, but I can say right now that it is really well done. I had to get started on it right away. I needed some clarification of a couple of the techniques that I’m going to be trying out next week. Oh, by the way, I have survived Thanksgiving with no weight gain. I was able to maintain my Intermittent Fasting protocol all week, with the exception of Thanksgiving day. I basically did the Standard American Diet (SAD) though. Next week is going to be different. I think now that Thanksgiving is behind me I will finally start making some serious progress on my body recomposition goals.

I am going to be trying a completely new physical training protocol next week. It will be limited to two thirty-minute workouts a week. I am trying to utilize the principle of the ‘minimum effective dose.’ The idea is to simply do the amount and type of excercise to get the desired effect. Anything less will be ineffective and anything more will just produce waste and increase my risk of injury. This is an idea that I have gleaned from The Four Hour Body.

Ok, that’s all for now. Stay thirsty my friends!

DITL -Cleaning, Church, and Junk Food

It’s twenty minutes till midnight. I’m cutting it close, but I can’t let a day go by without getting a post in. It’s been over a month now since I committed to blogging every day. I have to say, writing daily has really been a neat experience. I’ve gotten a lot out of it, not the least of which is actually practicing some discipline in my life.

It’s been a laid back Saturday. Denice and I got some much needed cleaning in today. Our house goes through cycles of filth and cleanliness. We usually get caught up with the cleaning by Sunday, which is sort of our reset day for the week. It’s the day that we get all the grocery shopping done and get the laundry washed for the week to come. It’s also church day.

While it’s true that I don’t get out of church what I used to when I was a believer, I still participate in it because it is a way for me to connect with Denice and support her in what she likes to do. Plus, the people at our church are really nice. They also only have one service on Sundays, and that’s nice. Back when I was involved in my previous church, they had Sunday morning, night, and midweek services. It was nuts. Three times a week was a little extreme for me.

Oh, and today was ‘Fuck the Rules Day’ with my Slow Carb eating style, and I am really full and almost sick from eating junk all day. I started out with some leftover Pizza. That was nine o’clock in the morning, by the way. For lunch I had chicken nuggets and fries, and chased it with Dr. Pepper. Oh, and Peanut butter/chocolate balls for dessert. For dinner I had two cheese burgers, nachos and cheese, and cake for desert. It was a glutastical day. However, I am down another four pounds this week. Talk about having my cake and eating it too.

Well friends, I am going to hit the sack. Good night.

I Think I’m going to McBarf

Artist: SPQR | Location: Bristol, UK | Year: 2009 | Source:

It was bound to happen, sooner or later. Tonight I regret to inform you that I have went completely off the rails. Tonight, we ate McDonald’s. The horror… gag.

So, why did this happen? I was doing pretty good today. Did a few rounds of the Wim Hoff Method on my morning break. I fasted all day, and felt great. But, when I got off work, I realized that making dinner would require me decide what to eat, go shopping, wash the necessary dishes, and cook diner. Basically I wasn’t prepared, and it caused me to revert to old, disgusting habits.

The up side of the situation is that I can use it to refine my program. I must be prepared, every day, and in order to be prepared I need a plan. Planning and execution is what must happen on a consistent basis in order for me to be successful.

With that said, I am going to try something new. This Saturday I will devise a detailed plan for the week to come. This plan will comprise everything health related: shopping, cooking, fasting, breathing exercises, and resistance exercises. I am also going to try to cook all my meals for the following week on Saturday. If everything goes according to plan, I will have food ready every night. I will succeed through continual self-improvement.