Tag: health and fitness

Fat Fast Journal – Day 1

Jamal MillerLeave a comment

After a not so ketogenic weekend, I’ve decided to kickoff my week with a fat fast. A fat fast is a good way to jumpstart weight loss and cleanse the keto body after a few carb-loaded indulgences. So what does a fat fast consist of?

1. Keeping your daily caloric intake at a maximum of 1000

2. Making sure 90% of those calories are from healthy fats (moderate protein, little to no carbs)

3. Minimal exercise

Fasting is not for everyone, and this needs to be understood. I only do this fast because I CAN eat, and I feel completely reset after a few short days on the schedule. I break my calories down into 200 calorie servings. This makes it easy to keep track and adjust my plan of attack. Only 1000 calories sound scary, right? Well it’s quite easy when 90% of your calories are coming from healthy fats. A few things I snack on during this fast are macadamia nuts, bacon, coconut oil, and other organic meat snacks. I’m dairy-free, so I’ve taken cream cheese off my list of fat fast snacks.

I made a conscious decision to not workout this morning. I don’t fast regularly, so I like to play it safe and not over exert myself with my normal morning stronglift routine. The current time is 1:47PM EST. All I’ve had to eat was a serving of macadamia nuts, a couple cups of black coffee, about 50 ounces of water, and an organic beef stick from the local market. I’m feeling alright so far. I kind of have a headache, but I’m not feeling hungry. As far as the internal “you’ve got to eat something” alarms go, I’m feeling okay! This comes from using fat as a fuel source. When you’re full of healthy fat, those EAT NOW sensors are far from active.

I want you all to keep in mind that I’ve had practice with the fat fast. I mentioned above that I only do this fast because I can eat. I highly recommend starting small with any kind of fast, and incorporating it into your regular nutrition and fitness routines. I’ll probably do yoga later, only because I know what my body can handle. When I’m fat fasting, I don’t like to put my body in a position that will yield to failure. I avoid this by not working out as heavy as I would during a normal day of eating keto and NOT counting calories. Everyone’s body is different, and everyone should listen to the signals their body sends. Be smart! Be healthy! I’ll be in touch with more fat fast entries to let you know how the rest of the week is going.

Progress Report 3

Jamal MillerLeave a comment

Hello! And Happy New Year! It’s been a while since I’ve posted a progress report, so here goes:

Data collection #3, November 18, 2015:

Weight – 232.4

Body fat – 27.1%

BMI – 31.4

Data Collection #4, January 16, 2016:

Weight – 231.3

Body fat – 25.2%

BMI – 31.3

The holiday season was trying, per usual, and I did put on some weight. Last week I was back up to 237 lbs, but was able to get back down in just one week. I’ve been doing strong lifts in the gym, and made it a point to make sure I was really digging deep this past week. Adding 2.5 lbs to 5 lbs on each of my sets (each week) has kept me challenged, and really showcased the fact that heavy lifting, and a good amount of healthy fat consumption, can make all the difference during a carb detox/recovery. My weight was up and down since my last progress report, and it’s all due to those couple of carb moments, and slacking off on my intermittent fasting schedule. We’re back on it, though! Get ready for some results 😉

Overall progress since data collection #1:

down 14.2 lbs

down 5.3% body fat

It’s Like Crack…

Jamal Miller1 Comment

…stepping on the scale! So I broke my weight loss plateau, I’m feeling sexier than ever, and it’s Scorpio season! I’m below my September progress report weight, but I will not be posting another progress report until later this month. I’m one who gets very stuck on what the scale reads. I’m one who dreads hospital weigh-ins because they make you step on the scale with ALL of your clothes on, and with EVERYTHING in your pockets. So what is it that makes me – and plenty others in the world – step on the scale knowing that a person’s weight shifts up and down throughout the week?

The morning I weighed myself, out of pure curiosity, I was feeling light, and my stomach looked like it had shrunk a bit. “Let me get on this damned scale” I thought as I read the refreshed numbers under my feet.  Success! The plateau was broken. It’s been just under a week since that morning, and every morning since then, I’ve been tempted to get on the scale. This is why I’ve learned to avoid scales and monitor my weight based on how my clothes fit and feel. There’s no reason I need to be weighing myself every single day. I mean I could, but I’d only be pissed, discouraged, or overly motivated to lose weight.

For me, I know how I react to any weight gain, and it’s not terrible, but I definitely have my downer moment if the numbers don’t read how I hoped they would. Lifting weights regularly will make your weight go up and down, and I hit the weights pretty hard during the week. I remind myself of these things constantly, but still, there’s an itch that almost leads me to the scale most mornings. Does this happen to any of you? If you know you’re following your preferred diet well, getting in some exercise, and feeling generally positive about your body and progress, then why do we long for daily validation from these devices that haunt our bathroom floors?

Talk to me in the comment section, and shout out to all my Scorpios!

Progress Report 1

Jamal Miller2 Comments

As promised, I have my first month’s results of maintaining a low carb and ketogenic lifestyle; sticking to my only drinking on Saturday rule:

Data collection #1, August 24, 2015:

Weight – 245.5 lbs

Body fat – 30.5%

BMI – 33.3

Data collection #2, September 26, 2015:

Weight – 237.9

Body fat – 27.5%

BMI – 32.3

Now, remember, I lift weights and do body-weight exercises regularly. Weight-loss is not important here, and is just another benefit of the lifestyle. I’m focused on lowering my overall body fat percentage. If I’m being completely honest, my workouts definitely have room for more intensity. I’m getting comfortable with my current routine, so it’s time to mix things up with some new workouts, and slightly tougher yoga sessions. With that being said, expect the next report a couple weeks early! October 17th is Indiana University homecoming, and I will be enjoying some not-so-low-carb-treats on that day, so expect the next report to come in on October 16th. I’ll eat low carb and keto, but I MUST have a couple beers that day with my fellow Hoosiers 🙂

Lord of the Dance Pose

Jamal Miller4 Comments

Yoga and strength training go hand in hand. Stretching equals blood flow, and promotes healthy, strong, loose muscles. Tight muscles lead to injury down the road. Remember to stretch after every workout, people!

You do you. We’ll Do Fat.

Jamal MillerLeave a comment

FATboys: A Mostly Ketogenic Health Journey. I named this category of Gays in the Life “FATboys” because the lifestyle we follow promotes a low carb, high fat diet.  We love butter, coconut oil, bacon, and all the (good) fatty things in between. When people hear “low carb,” they tend to freak out, and I’m not sure why. My husband and I have been following this lifestyle for almost two years, and have witnessed amazing results in each other. We have energy throughout the day, we don’t get that two-o-clock feeling at work, and weight loss is just a bonus. Like any diet out there, you can over consume, but when you’re living a ketogenic lifestyle – rounding out your day’s meals with a 70-80% fat to 15-20% protein to less than 5% carbohydrates – you don’t get hungry. Your body fills up on gloriously healthy fats, and you just don’t get hungry. Don’t believe me? Add a half cup of heavy whipping cream to your coffee, and see how long it takes before you’re hungry again. Try it! And keep in mind that the feeling of thirst is notoriously confused for the feeling of hunger.

We’ve learned to listen to our bodies, and not rely on the “calories in, calories out” concept. We don’t plan on counting calories for the rest of our lives, and with low-carb/keto living, we grasped a way to do just that. I know it’s hard to be open and change what we’ve been taught as a society; how we’ve been programmed as a society. When S first told me he was going low carb, I resisted. It took me a month before I got on board, and decided to try it out. Low carb is all I know now. I’ve seen the science in my own health. I’ve seen the change in my body – with weight loss not being the goal, but an added bonus – and am more and more hypnotized with the various stories I find on the internet, and in podcasts we follow. I work out for a half an hour each day, and do yoga whenever I feel like it, and see plenty results. We feel good, our bodies respond crazily – keeping us energized and sexy – and we aren’t killing ourselves with hours and hours a week on an elliptical or treadmill.

I won’t get into all of the science just yet, because my goal here is not to convert anyone. If you’re reading this, it’s because you enjoy Gays in the Life, and you’re taking a peek into another room in the house that is our life. Everything presented in FATboys will apply to our life, and our lives only. I’ve received some pushback on social media from old high school associates and close friends regarding the low carb world, and to them I say – and to any comment or reasoning that I’ve lived, read about, studied, and researched – “That’s fine. You do you, and I’ll do me. We’ll see who’s healthier in the long run.” I say that with humor, because we as a people are so stubborn; myself included. I’ve learned to listen to others, to give ideas a chance, and if the pro-carbohydrate police showed up on my doorstep, trying to sell me on their views, I’d listen and think. The science of the life I’ve been living for the past two years is too rich for me to seriously leave it now, though.

Today my husband shared this TEDx talk with me, and it made my day. Watch it if you want, and be open. We FATboys were pretty excited to see another doctor helping the low carb and keto communities spread awareness. The proof is in the (carb-smart) pudding!

FATboys: A Mostly Ketogenic Health and Fitness Journey

Jamal MillerLeave a comment

Welcome to Gays in the Life’s health and fitness page! Join my husband and I on our journey to optimal health as we follow a low-carb, ketogenic diet! The point of this page is not to push our way of living and eating onto our readers, but to inspire, share, celebrate the health hurdles we clear as a couple. We’re so thrilled that so many have taken interest in Gays in the Life, and only wish to give you another view into an aspect of our life we haven’t really talked openly about on the blog.

Please feel free to ask any questions in the comment sections of a post, and try to have an open mind. All posts will be completely based on our experience, research, and results; physical and medical. We’ve been following a low-carb diet for almost two years now, and have seen great results in our health and overall daily performance. Again, we do not wish to convert anyone, but if you find something we write about interesting, by all means research it and learn more. Curiosity and learning more is exactly how we became low-carbers, and made this lifestyle change. Welcome to FATboys! And thank you for reading.

Pumped

Jamal Miller7 Comments

Finishing his last set of lateral raises, my alter ego studies the reflection in the mirror. The body in which he lives is no longer round and fluffy, but hardened around the edges with some softness left in the middle. He is built like a brick wall with fresh mortar, and the sweat-shaded shirt harnesses swollen shoulder, arm, and chest muscles. Judging by the weight and overall wetness of his t-shirt, it is safe to say that today’s workout was a success, and the urge to flirt is burning wildly under the freshly worked out muscles. All bets are off at a smaller gym, because eyes have no choice but to wander, and I’m one to give a show if I catch you looking. My shorts are already pretty short – because I hate basketball shorts – my shirts grow tighter in all the right places as the weeks pass, and I make sure my form is on point.  This voyeuristic trait really only comes to life when I’m in the gym, and I like to think it makes me dig deeper in achieving a better workout.  Whether you like it or not, you will gain inspiration from watching another participant, or you’ll unconsciously lust after them; wanting their body for yourself. Snapping out of my temporary trance, I put away the dumbbells, wipe off the bench, and make my way toward the locker room. “Oh, I’m sorry!” I bump shoulders with another lifter, and the urge is reawakened. “Get the hell out of here” I think to myself, doing everything I can to will away the thirst of my alter ego’s sweet and sour thoughts. If this internal battle weren’t already enough, running smack into my office crush – making chest to chest contact – on my way into the locker room was the icing on this mess of a cake. “Hey man! Looks like you got a good workout in today, eh?” Why is he so nice? He’s always so nice. Get me the hell out of here.

Workout for What?

Jamal Miller4 Comments

When one is single, working out and staying in shape is important for the wrong reasons. Most will say that it’s for their health and wellness, and mask the fact that they’re sweating it out to better their chances of hooking up come time to play the field.  I recognize that there are people who take their health and fitness seriously, but during the partying years?..  Let’s be real, everyone has ass on the mind.  If not for health and wellness, does the reason for exercise change when you land that special someone?

Something happens when you become one with another; at least it did for me. Before S, I was a heavier guy, and legitimately began working out and dieting to add years to my life. Now that I’m married, I find myself working harder than I had before on my health and overall fitness.  My reason for working out, in addition to general health, is to maintain my attractiveness for my husband. I get off knowing that I look good, and even more so when I know it’s for him and our relationship. Hey now, I work out for me too! I love working out in the morning, and gain so much energy going into my day. I even workout on weekends to keep my energy on the up and up.

I’ve come a long way from refusing to run in gym class back in high school, to doing cardio, yoga, and strength training five to six times a week. S has gone through his own fitness transformation as well, but doesn’t possess the cocky confidence that I do. Even when I was a bigger guy – pushing three hundred pounds – I could work with what I had and still pursued guys without hesitation.  I love when I catch guys eyeing my husband, and how he doesn’t even notice. What I love more is when other, thirsty, guys realize what they have to get through before they can get to S.

I find it entertaining that even after you’ve entered a serious relationship, you still have to maintain what you had once worked so hard to obtain, to keep your prize. By no means am I saying that you need to be in shape to keep a partner. We share numerous cheat days and battle the scale together now – after falling off our low carb wagon here and there – and gain great pleasure when we notice changes in each other physically.  Earlier I said that working out, as a single partier type, was done for the wrong reasons. When it comes down to it, maybe working out (then) for the approval and validation of others is just practice… We say we do it for ourselves, to make ourselves feel better, but eventually all that nonsense, worry, and stress turns into the very elixir that provides us the power to keep a comfortable grip on what we’ve achieved.