July 2018

Psychology - self-doubt and paranoia had started to creep into my mindset. My diet was by no means bad but not as defined as it had previously. I was not drinking excessively and was still increasing my exercise. But I still worried about putting on wait, I would cheat he scales if they had not dropped. I was at my goal wait and had convinced myself that I would drop at least two kilos beyond this but didn't. I was walking around telling people I was not on a diet, I'd changed my lifestyle but this was covering up my anxiety that this was not sustainable.

What I read was that human brain is biased neurochemical towards negativity. This tendency of negative thinking likely carried over from our ancestors who had to constantly be aware of threats to their survival. Research shows that the brain reacts strongly to negative stimuli, and shows little response to positive stimuli that pose no threat to our survival. Pondering on negative thought patterns can lead to hopelessness and the pitfalls of a “fixed” mindset. With a fixed mindset, the belief that meaningful positive change or heal can be achieved start to manifest. We can gently guide ourselves towards having a growth mindset – one in which the transition from being a passive victim towards an active agent of positive change occurs.

One of the principles in this transition is choosing a growth-oriented identity, focused on positive and attainable goals, rather than a perceived identity itself. So my mindset needed to be to maintain my goal not better it.

Choosing this goal, based on the continued process of positive change allowed me to feel like a success as well as more freedom to make mistakes.

New research on stress shows that your own belief in how stress affects you results in different health outcomes. In one study, four individuals who perceived certain situations as negative influences on their health were twice as likely to suffer from a coronary incident than those who reported/believed that the same influences did not negatively affect their health. If we believe stress is bad, we are more likely to suffer illness as a result. This was more evidence for promoting a positive filter on the stress of maintaining the success I had achieved. It is believed that an individual’s positive emotion may outweigh negative emotion by a ratio of 3:1 in order to promote a flourishing mental health pattern. When you appear stuck in a negative thinking pattern, gently remind yourself that this is completely natural, and in time will change.

I read this dippy article about 'gratefulness journaling' at least 3 times a day for 1 week then realised that is what I was doing with this blog. So this is my cathartic process; it displays reminders of positive achievements. 

So what I decided was that I had to keep a positive mindset and will power. They are skills that can be learned then continued to be practiced. These skills will result in success on this improved health journey, despite the inevitable obstacles and setbacks. It will also help to reinforce a new belief that maintenance is key, continued exercise will regulate body weight and dietary requirements.

I continued to tune my diet with what I thought was a moderate ketogenic diet. With Mod Keto, you can get 40–60% of your calories from fat, 20–40% from protein, and 20% from carbs (100 grams for the 2,000-calorie dieter). Though you may not be able to maintain a state of ketosis on this plan and I certainly couldn't, the carbs are low enough to keep you mentally sharp but also generous enough to provide fuel for intense workouts.

Training when fasted; A "fasted state" means, more or less, about four to six hours since the last meal. The idea of a fasted state is that your body has had time to digest and metabolize a good proportion of what you ate at the last meal altering your body's fuel preference from glucose to fat. Hormones like insulin and glucagon change in relation to the amount of glucose in blood and liver. Glucose burning is favoured when blood glucose is high, and when this subsides after a time without food, fat burning is given preference to preserve the much lower stored quantities of glucose in muscle and liver and to help maintain that all-important blood glucose level. My wife always moans that my sweat always smells of ammonia or pee. For me this was a good sign; the key to ammonia in urine and sweat is the nitrogen. The only macronutrient in your body that contains nitrogen is amino acids the building blocks of protein. In fact, many bodybuilders are always seeking a "positive nitrogen balance" meaning that less nitrogen leaves their body than enters their body. Since nitrogen is in every amino acid, and amino acids are the building blocks of muscle, someone in positive nitrogen balance is more than likely gaining muscle mass.

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My KPI’s for July:

Weight: Start: 87 kg’s – End 87 kg’s

Run: 13.2 kM @ 6.39 min/kM

Ride: 40.9 kM @ 26.0 kM/h

Swim: 1100 M @ 3.00/100 M (breaststroke)

Note: My KPI’s are about what motivates me at a given time. They change and will continue to do so. There are as many or few as I decide but are markers of achievement. When they start to go a way I do not like I hope I can be honest enough to reset them and be accountable in meeting them again. Let’s see!

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My diet was:

Monday to Friday

Breakfast – Low Carb Banana Bread

Lunch – Low Carb Seeded Rusks

Dinner – Low Carb Meal

Saturday & Sunday

Breakfast – Low Carb Meal

Lunch – Low Carb Meal

Dinner – Low Carb Meal

Alcohol limited to one or two glasses of red wine with the family meals. No more than three glasses in any two days; Black coffee only; Green or Peppermint Tea. Started to allowing myself an occasional; cup of coffee with real milk (These are called flat whites in Australia).

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My Exercise Routine:

My exercise calendar is posted above; again more Gym; but back in the pool this month.

I continued to monitor my monthly active calorie burn; in this case 39,005, a slight increase but again a very similar burn to the previous month.