One Year

It has now been a year since I began my weight-loss quest. My starting weight 1 year ago was 267 pounds (121.1 kg). Today I weigh 247.9, a 19.1 pound loss.

Primarily I used the Ketogenic diet, a low-carb, high-fat diet. It was easy enough to follow. Fatty cuts of meat, lots of olive oil and fatty fish, and a lot of green leafy vegetables made up my daily meals. It worked like a charm, but it turns out that carbohydrate addiction is a real thing.

I was doing fine right up until the Christmas holidays. Well, actually the trouble began at thanksgiving. Then after Christmas, it seemed I could not stop eating carbs. I had lost nearly 40 pounds up until that point in time. I have not given up though. I won’t give up.

I have been able to stave off more weight gain just knowing the effects that carbohydrates have on my body. Avoiding carbs was not the real problem though. Reaching the levels of fat required for the diet was the real challenge. It is not a high protein diet, so you can’t get the fat you need from meats because protein can be converted to sugar and counteract one of the great benefits of the diet, low blood sugar.

My mother had diabetes. My sister has diabetes. I don’t want diabetes, though it may be too late for me. I still fight though. I have heard of people being able to reverse this condition just by changing their diet. Changing one’s diet is a difficult challenge though.

As I begin this new year in pursuit of my health I am still working to break the addictions of the high carbohydrate diet that has been recommended over the years. I still cannot get over the fact that the high carb diet is still widely recommended and followed.

That is my update.

20 Weeks In

20 Weeks In

Working out in the gym

I have been working out in the gym for over a week. It has been 6 weeks since my neck surgery. It feels pretty good. I haven’t had any real issues with pain.

I am trying to work as many large groups of muscle at the same time as possible. I want to stimulate as much muscle growth and fat burning as possible. I was fat in my early 20’s, and when I started lifting weights seriously the fat just seemed to melt away quickly. Hopefully, it will work pretty much the same way in my 50’s.

In my 50’s however, the exercises are way more difficult than they were in my 20’s and 30’s. I like working out. It’s just harder now. And everything seems to be happening so slowly.

Every time I see myself in a pic or in a video it’s hard not to be discouraged. On my body, 30 lbs of weight loss are not visible. Right now only my determination and a certain amount of anger keep me going.

Current Workout Schedule

Monday: Legs
Tuesday: Chest
Wednesday: Back
Thursday: Shoulders
Friday: More legs (different tactics)

Progress and Dieting in my Life

Progress and Dieting in my Life

10 Weeks

I am coming upon the end of week 10 of, “The End of My Big Fat Life.” I have lost a total of 23.5 pounds. As of this morning I weigh 243.5. This is just below what I weighed in 2010, the year I had my back surgery. That year I thought I would be able to lose weight since the surgery was supposed to eliminate the pain that stopped my exercise progress in the first place.

I wasn’t always fat. I was in the Navy for 20 years. I got out in 2007. Soon after though, my back just got worse and worse. Turns out I had two herniated disc. My only recourse was a lower lumbar fusion. The doctor that did the surgery was sure that this would eliminate my pain. It did in a way, but, after the surgery I had a different kind of pain that has been with me since the operation. Now I’m faced with the same type of surgery again, only in my neck. Going to talk to the doctor about it next Wednesday. Hopefully it won’t be as bad as the surgery on my  back.

I don’t really want another surgery, but, there is some weakness in my left arm and hand because of a nerve being pinched.

In my 20’s and 30’s and part of my 40’s, weight loss was just a matter of getting out of the house and doing some exercise. Back pain slowed me down though. I had never had to get on any particular diet.Maybe I could have avoided gaining so much weight if I had done so.

Losing weight gets harder the more you gain, and as you get older. I would hate for my life to be defined by constantly trying to lose weight, but, that’s what it has been for the past 9 to 12 years.

I am trying to make a life-style change, but it can be difficult. Each time I go into the grocery store there is all that junk food they have at the checkout counter to tempt you. And then there is driving around town and seeing all the fast food restaurants that I used to frequent. I’m not usually hungry when I’m out, but the temptation to eat foods that aren’t good for me persist. They only thing that saves me is that I am usually broke.

I am still pleased with what I am doing. I feel good. In fact, I feel better everyday. Sometimes when I eat a meal on the keto-diet I feel a little guilty; not like I’m on a diet. I am expecting good things from this change. So far, it had been really easy (as long as I am alway prepared food wise).

Exercise Today

40:00 Minutes
Active Calories: 543
AVG HR : 174

Strength Training
Dumbbell bench press, 4 sets of 12 (30 pounds)
Dumbbell flies, 4 sets of 15 (20 pounds)
Machine chest press, 2 sets of 12 (85 pounds)


6 Weeks – 21 Pounds and Counting

6 Weeks – 21 Pounds and Counting

6 Weeks in 21 pounds lost from Tony Tate on Vimeo.

Well here we are. This just a short visual. Can’t see much. The weight loss isn’t significant enough to see the difference. It has been 6 weeks since I began my diet. So far I have lost 21 pounds. I have averaged a 3.5 pound loss per week.

So I guess I am leaning more toward a ketogenic diet. It is a little tricky though to consume the amount of fat required without consuming too much protein. But it works. When I consume the right amounts of fat the weight really starts coming off.

I’m gonna start in the gym next week – maybe this weekend. I’ll be taking it easy though. I saw the orthopedic surgeon yesterday to go over the results of my MRI. Apparently I have a ruptured or herniated disc in my neck. I will be avoiding surgery as long as I can. But I don’t know how long I can endure this pain.

Anyway, thats my 6 week update.


Week 4 Update

Week 4 Update

Week 4 Update

It is the end of week four. Sorry there is no video, but I’ve been very busy. I have more homework from school then I can deal with at the moment.

I’m still going strong. My diet is intact and I have not cheated. Haven’t had any bouts with hunger. Haven’t felt bad. I have lost a total of 15 pounds though.

I am still amazed at my heart rate during exercise. It seems to have leveled out into a normal range. I’m telling you, just a few weeks ago when I’d go for walks my HR would be around 140 if I pushed just a little. Today I pushed it, fast enough to shave about a minute off my time and my HR remained around 112.

Im not sure I understand what is happening, but I feel better. I have a doctors appointment Monday. Maybe I can get some answers there.

Well I’m off to bed. I still have loads of school work to finish when I wake up. Not very happy about that.

Week 3 Progress Report

Week 3 Progress Report

3 Week Progress Report

I did not do a video at the end of last week. Frankly because there is nothing to see yet. I am still doing well with the diet. It is pretty easy to follow. Mainly because the only thing that I’ve given up are grains and stuff made out of grains, like bread, cake comma Etc. And I gave up Dairy a long time ago.

So that leaves a whole host of other great foods that I can eat. And I eat plenty of it.

I’m realizing that everytime I lose a significant amount of weight that I need to reevaluate my calorie intake and macronutrients. For some reason in the past I never realized that I needed to do this, which is why I probably plateaued and didn’t go any further. It only makes sense that if you lose weight and you plateau that you probably need to reevaluate how many calories you need to maintain and how many calories you need to lose weight. Maybe I’m getting smarter as I get older. One can only hope.

As far as the way I feel it is much better. I don’t feel as bloated as I used to. I feel satiated throughout most of the day. And my blood sugar is not spiking. That is a good thing.

So I will be continuing. And I will continue to report and update. And if anything significant as far as appearance happens, I will definitely do a video so that you may actually see my progress.

Until next time..

Week 2 End of My Big Fat Life

Week 2 End of My Big Fat Life

Week2 from Tony Tate on Vimeo.

This is the end of my second week of improving my health. I have struggled a couple of days. What I mean is I have been struggling to consume enough calories. I have been very consistently keeping my carbohydrates low. As a result I have had less hunger throughout the day.

If I was eating the old stuff I used to eat I would have no problem eat while not hungry. However, the stuff I have on hand does not appeal to me as much as junk food. Thus, I have been able to maintain this diet for two weeks.

I have lost around 11 Pounds.

Here is an update

Here is an update

An Update

I’m still holding at 9 pounds lost. I still have not completely figure it out what I am doing with my carbs and my fat intake. It is just a little bit more difficult than I thought to get my macronutrients straight.

I have only had a couple of problems with hunger, and I believe that was because my fat intake was too low. I have now increased my fat intake and I am not having much of a problem with hunger, and I still haven’t gained any weight by doing this.

I read that lowering my carbs and not consuming enough fat will cause my body to try and create glucose from my protein and my muscles. I also read that if I have a high carb and high fat diet, this also spells disaster for my body, just weight gain and bad health.

The idea is to go low carb and high fat. Low carbs to deprive the body of material to make glucose. High-fat to encourage the body to switch to fat to burn as energy. By doing this successfully the idea is to cause the body to become a fat burner instead of sugar burner, and to start burning the rest of my fat ass and belly and head, but just the fat.

It is called the ketogenic diet. The science email sounds do solid. I want to give it a chance. I haven’t quite figured out my balance, but I will, because I will not give up.

The End of My Big Fat Life

The End of My Big Fat Life

The End of My Big Fat Life Week #1 from Tony Tate on Vimeo.

Today I feel very excited, and serious about my health goals. So to add a little more self-accountability, I have decided to add video documentation to this blog. When I do succeed, I want there to be a record of my progress. This will be a weekly update. I will of course post it here, but, you can also keep up with it @: The End of My Big Fat Life! on Vimeo.

The End of a Week of Trying Something New

The End of a Week of Trying Something New

Today is Saturday, March 19, 2016, the end of the first week of what I hope will be the final battle to get my health back before something worse comes to my body. I weighed myself this morning; 258 lbs. That’s 9 pounds since last Sunday.

I have been limiting the amounts and types of carbs I’m eating. Recently, I have come across some information that says grains  such as wheat, beans, lentils, and some seeds are not that great for human consumption. Yet the FDA says just the opposite. I don’t know how much of what I read is true, but this week has been a test of sorts.

It is more difficult than it sounds to go without grains, because, as I said,  it includes beans and lentils. I don’t eat a lot of beans, but, when I’m out of money they are usually my go to food. So is rice for that matter.

With more searching, I found out about a diet called, “the paleo” diet. Supposedly, it the way people ate in a period known as the “Paleolithic Era.”  This was before the age of agriculture and industrialization.

Essentially, it is a low carb diet, that cuts out all dairy and grains because of some of the adverse effects they can have on the body, especially wheat. This week I have done pretty well following the principles so far.  I have only gotten hungry shortly after a meal a few times, which is no big deal, because it is recommended that you simply eat (the right stuff of course) to satisfy your-self. I think a few times I might not have had enough calories on the plate to begin with. “Diet Mentality” as I refer to it is a habit to break as well. This diet is not about limiting or counting calories.

It is also similar to the Atkins Diet, causing the body to go into ketosis, which in turn is supposed to cause the body to burn stored fat. I learned that if your eat too few carbs, and they are not dense with nutrition, ketoacidosis can be the result. Essentially the body is starving itself. I don’t know about that, because that condition is usually associated with type 1 diabetes, but I’m not a doctor.

One of the articles I read claims that, “ketogenesis does not destroy muscle tissue, but instead is a process by which stored body fat is converted to ketones, a perfectly usable energy source for all body systems.” Low carb diets have been around for sometime. Even though the author of the diet may not tell you up-front, I think the goal is ketogenesis. I’m sure I’ll be okay as long as I continue to consume nutrient dense food.

So far I have been feeling okay; not hungry all the time. I am noticing some changes for the better in the way I feel. I’m looking forward to learning more about what I am doing. I have several books in line for reading.