The Latest Weigh In

So far I've been doing pretty good on my weight loss. After the past week, I had stepped up my training a bit, but had fallen on my diet some. So Lets see the numbers. 

When I started

5/19/2009

357.4 lbs Total Weight 

157.6 lbs of Fat weight 

199.8 lbs of FFM (Fat Free Mass)

Yesterday

7/16/2009

343.2 lbs Total Weight 

123.2 Fat Weight

220.0 FFM (Fat Free Mass)

So far I have lost 14.2 lbs over all, I have lost 34.4 lbs of Fat and have gained 20.2 lbs of Muscle.

How much time I spend on backups

If this photo is any indication I spend a lot of time on backups. Each of the tapes in the big stack is 400 gbs of data. I spent the day cataloging the tapes for reissue.

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Offer Remote Assistance

With the launch of XP a "short" while back, Micro$oft added a nice utility called remote assistance. You can ask for help, and a person remotely can help you. Every other year I am finding myself trying to remember how to get to the "Offer Remote Assistance" feature. Why M$ would hide a feature like this is beyond me, but after some digging, I remembered where to find it, and how to setup the shortcut to use it again. After all, I do have to do "some" end user support in my chosen field. I usually create this once a year, and forget. not this time! :)

So I will have a record of this for future reference, here is how to setup the shortcut.

1. Create new shortcut ( right click -> create shortcut)

2. Copy and paste the following path

hcp://cn=microsoft%20corporation,l=redmond,s=washington,c=us/Remote Assistance/Escalation/Unsolicited/unsolicitedrcui.htm

3. Give the shortcut a name and your all set.

Like a Horseshoe to the Brain!

The past few weeks have been crazy! I've begun the much needed remodeling of my house. It's been a lot of hard work and is going to continue that way for some time. Kat and my sister-in-law had some fun in Florida before bring everything up from our storage unit. My dad for the very first time came up for the past week to help oversee the remodeling. Since I'm a relative noob to remodeling, I made some mistakes. My dad was able to rescue my projects and get them back on track. I couldn't have done it with out him.

An added bonus is having my nephew here with me. He's grown up so fast and the amount of help he has provided has been priceless. He has worked his ass off since getting here and I appreciate all the help he's given me. He'll be pretty suprised at the pay day I'm about to give him.

On a final note I've been jamming to the new Alice In Chains song "A Looking In View" all morning. This song rocks so hard like a horseshoe to the brain!!!

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Beware the Nine Ball

A nice little gem this Nine Ball is. According to Websense there have been over 40k web sites hit by a mass-compromise attacked called, none other than, Nine Ball. This compromise hits web servers that will redirect it's victims to a site that will then attempt to download trojans, viri, keyloggers oh my. 

The kicker with this new threat is the server hosting the malware (www.nine2rack.in) will scan the victim for vulnerabilities in their web browser, Adobe or Quicktime software. It finds a whole it will download a trojan along with a keylogger that most anti-virus software won't find. These trojan's are especially nasty because they are hard to detect because they are created and compiled on the fly. 

Now on the server side, people who have been lax on security, and their secure coding practices will allow their server to be compromised. Nine Ball will use SQL-Injection attacks and brute force  intrusion with stolen user names and passwords of the administrators of the website. 

So while your out surfing the intertubes be careful what your surfing.

The Weigh-in

So today my trainer wanted to go ahead and do a weigh-in. I suddenly got nervous. I wasn't expecting it so soon, as a matter of fact I was thinking it would happen Thursday. I didn't have time to prepare myself mentally for any bad news that may crop up. We did the deed and as I said in a previous post, here is the update on my quest. 

First Weigh-in 05/22/09

Weight: 357lbs

Body Fat%: 44.1%

Lean Body Mass: 199.56 lbs

Last Weigh-in 

06/04/09

Weight: 354 lbs

Body Fat%: 42.4%

Lean Body Mass: 196.43 lbs

Todays Weigh-in

06/16/09

Weight: 350 lbs

Body Fat% 39%

Lean Body Mass: 213.5 lbs

I'm kicking ass! A loss of 7lbs altogether, even after gaining muscle! My trainer couldn't be happier with those numbers. Even while I'm still struggling with my diet and keeping my schedule, my daily calorie intake % is getting better. According to my trainer I need to get my carbs and protein up. Which I have been working on but so far only gradually. 

Due to my eating so little, which is normal for me, I have supplemented my caloric intake with Ensure. This has given me a better spread between carbs, protein and fat. This week I have started a core protein supplement to increase my protein to help boost my muscle repair after workouts and nights of sleep. I purchased two supplements at GNC. First is CytoSport Muscle Milk, which I drink when I wake up in the morning, and before I go to bed on cardio nights, and then an hour before my weight training. The second is GNC Amplified Wheybolic Extreme 60 that I drink post workout.

Yesterday was the first day I have started on the new supplements I purchased at GNC and it's already made a difference in my weight training workout I had today. I had a lot more stamina that I had the last few weeks. I felt stronger, which is probably due to the fact that I gained muscle anyway. So I'm pretty happy with the results I have seen so far. Now I just need to keep it up. That's going to be the real challenge for me.  

Going Strong

So far the big life style change is starting to sink in. I'm getting a grasp of my new daily routines and I have noticed some pretty significant changes in my moods and mental alertness

I have't been as moody or brooding, and it's taking a lot less motivation to get me moving. It used to be that when I woke up in the morning it took an act of god to bet my fat ass up to get ready for work. Without the sleep study yet I'm already feeling rested when I wake up in the morning.

I'm still having issues with my diet. Missing my snacks here or there and some times just not having any time to remember to log what I ate. I need to start focusing on that.

All in all the experience has been going much better. I feel better physically and mentally. I don't spend a lot of time on scales but rather listening to my body. Just this week I noticed my clothes feeling loose on me. The shorts I bought before the St Louis Ren Faire fit perfectly then. Yesterday they are starting to feel baggy. Pants that used to be tight around the legs when I crossed them feel loose. This is obviously working now if I can just fit my food documentation and snacks into my routine I should be doing even better.

In my last weigh in I noted that I had lost muscle mass from the weight lifting. This was very discouraging. Because I'm not getting enough protein in my diet. It caused me to lose muscle.  To combat this problem I've starting some high protein suppliments from GNC. I'm hoping this will help curb the muscle loss.

This Thursday is my weigh in. I'll be posting the results as soon as I get them.

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