medicman627

So, I’m in the middle of a 9 day stretch.  My shifts are 12 hours long, sometimes more.  I got off Monday at midnight and was due back at 0630 Tuesday, so i spent the night.  It was good from the point of not having to drive 45 minutes each way, but bad as the on-duty crew was toned out 2 times after midnight.  Doesn’t take a genius to figure out I had poor sleep.  Needless to say, I had a poor food day yesterday.  I also didn’t work out on a scheduled workout day for the first time since starting the met reset.  Sorry, I didn’t have it in me. 

Back on track today, only ate during the window.  Did the usual strength met reset workout.  Did the Great Destroyer afterwards.  !st round I went straight through, 2nd round, made it through to the front squats before resting….3rd round was only able to do sets of 5 other than the double swings, which I made straight through.  Here’s a link to the first round….Caution, old fat man swinging.

I am both blessed and cursed to be a member of a very small sub specialty with PBCFR.  I am a firefighter/paramedic/flight nurse.  In our department currently there are only 8 people who are “signed off” to sit in my seat.  We have several other RN/Medic’s, but they either don’t have all of the other classes and certs, or they don’t want to fly in the helicopter.  It is a blessing to be able to be such of a small crew, but when someone goes out sick, or takes a vacation day, the rest of the crew picks up the slack.  

One of our flight nurses has gone to Homestead for the NASCAR races this week.  Therefore, overtime was available.  I offered to work Sat and Sun.  That way I’d have Monday off priot to starting my normal 6 days on.  Got the call last night that I have mandatory OT on Monday.  Oh the humanity!!!  That means I am on day one of 9 in a row.  It took me about 4 hours last night to wrap my head around it, and I’m still a bit annoyed, but what can you do?  I am a fish in a small pond.  It doesn’t help to be pissy about it.  Understand, for me, that’s a lot easier said than done.  I hope my partners at work are understanding. 

kettlebell workout at work today went pretty good.  The conditioning “finisher” was Flynn’s “Beastmother” (really? whaere does he get these names?) workout.  Today was 15 minutes long, with a 16kilo bell.  Got 2,4,6,8 rest then 6, rest, 4,2,4.  If you’ve done the workout, you understand.  If not, rest assured, I was pretty much spent.  However, this was more reps and with a heavier bell than last time I did her.  Yay me. Then 30 minutes on the treadmill at 2.5 incline and 4.0 mph.

The 8 hour eating window is really working out well for me.  It is helping me quite a bit with my “work boredom” eating/snacking/grazing myself into XXL shirts…. I hope this continues to be effective….8 more days to go.

The

It must bet true if it’s on the internet….Recently there has been a story on Facebook about a female FDNY recruit who was allowed to graduate the adademy even though she hadn’t completed the FDNY Running Test.  She had injured her foot or ankle or whatever and was given a “bye” and had to pass the test after graduating.  Evidently this is not in keeping with past precedent.  In the past, you would be rolled back into the next recruit academy if you couldn’t finish due to injury.  The story goes on to say that this recruit has since failed to pass the exam 5 times.  The test is simple enough in concept: 1.5 mile run in 12 minutes or under.  That plays out to 12 minutes of an 8 minute mile pace or simply 7.5 mph or greater for a mile and a half.  Try it.  It’s neither easy nor fun.  Here’s my take on it.  Fire/Rescue, EMS, Law Enforcement and the Military are not typical, run of the mill occupations.  People, governments, and society in general rely on you being able to perform your essential job tasks, period. In my mind, it doesn’t matter if you are male, female, 4’10” or 6’4″.  The color of your skin doesn’t matter, and neither does your sexual preference.  What does matter is when you are being relied on, lives can and will at times be on the line.  If you can’t do the functions of your job, weather or not it is physically or emotionally, you can’t do the job.  I know it’s harsh, but it’s the truth.  We were all raised being told that in America, you can grow up and do anything you want.  That’s a lie.  In America, you have the opportunity to try and do anything you want; but not everybody is cut do do anything they want.  This isn’t politically correct, and I’m aware of that.  If you are over 6 feet tall, you’ll never be a championship level horse jockey. If you can’t run 1.5 miles in 12 minutes, maybe you shouldn’t be a FDNY recruit academy graduate.  I don’t make the rules and standards, there are reasons why it’s important to meet them–doesn’t matter if it’s passing the bar exam or recruit acdemy. 

Now, that being said, I attempted the Running test yesterday.  First time I’ve run more than 800 meters in about 10 months.  I’ve done 1/2 marathons (1:59:53 is my best), and that’s a totally different type of running.  That’s like a diesel engine, get up to speed and just keep rumbling for a couple of hours. This was hard. Real hard. I ran along the street, and of course it was a slight uphill course.  I can’t change the topography of my neighborhood. After finishing, I looked at my time.. 13:02. Crap. Let’s just add this to the other reasons why I’ll never be a FDNY firefighter (too old and don’t have the residency requirement).  

What I can tell you, is that I have a new goal to meet.  By Jan 1, 2014 I’ll pass that damn test.  I know I can do it.  There’s a little bit of training needed, and I’m sure a few months of Kettlebell work mixed in with a cleaner diet will help.  I’ll meet this goal.  Until then, I’ll have no further comment on someone else not passing the test.  

Sorry, haven’t been on since Sunday.  That’s one of the issues of working a rotating 6day on 6 day off schedule.  For the past 9 years I have worked 7a-7p for 2 days, then non-midnight for 2 days, followed by 7p-7a for two days….and then 6 days off.  The 6 days off are pretty cool, like a mini vacation.  When you’re on the 6 days on, however….There isn’t time for anything else.  Sleep patterns are mucked up and it’s just a grind to get through, especially when you’re up most of the night flying.  I’m not bitching about it, I love my job; but the last 3 days on duty can easily turn into 4 if you want to catch up on sleep.  Sadly, those nights where I’m flying all over south Florida means that there are a few other people and their families that are having some of the worst days imaginable.

Enough of that, I’m off duty since Wednesday morning, and have lots to talk about.  Lets start with a little good news.  On the last morning of work (where I wake up there), after giving report and getting a cup of coffee, I go to the PBCFR training tower and “run the stairs.”  The tower is a 7 story building designed for fire department training.  I do the stairs in full bunker gear with an air pack.  I do 5 trips up and down, with 10 pushups at the top and 10 pushups down below.  That’s 35 stories, 100 pushups and about 45lbs of gear.  I’ve been doing the stairs for about 9 months now.  Usually I’m totally wrecked by the end of it, can’t talk for about 3 minutes, can hardly stand up, etc.  Wednesday it felt (almost) easy.  By the 5-6 flight up each way, I was breathing hard, but by the time I came back down, the breathing was easy, I was able to speak full sentences, and I felt good.  This was awesome, something I’ve been trying to do for a long time.  The only difference this time is that I’ve been doing the met reset consistently.  I don’t know what else to attribute it to.

Diet the last two nights at work was less than optimal.  I still kept on the 12-8 eating window.  I’m doing that every day now.  I really like it.  Because I didn’t cook, I had no say in the meals served.  There were potatoes with each meal, green bean casserole made for the first time ever by one of the flight nurses, and we were the “control group” for it (had to have a bite or two, it’s family time).  I’m not going to kill myself over it, but it’s a reality that I don’t always have control over the foods at work.  However, I didn’t do any boredom snacking at all this week at work, which is usually my great downfall.  Having the window helps, because when the window is closed, there is no option to eat.  It’s like the temptation is gone for me.  Sounds a bit weird, but it works.

Wednesday’s kettlebell workout included the 9 minute workout.  I used a 16kilo bell.  Wow.  Felt good.  Felt strong.  Real happy.  I also got 5×5 toes to bar.  if you read back, those started out as knees near elbows.  Theres more payoff there!

Scale hasn’t moved much, but I’m refusing to let that guide or deter me.  The weight and body composition will do what they do.  I have to keep sharp focus on diet and exercise.  I have had no issues at all keeping the carbs below 100.  Maybe it’s the paleo in me, I don’t eat much bread or pasta. I cut out deserts, those were my carb demons.  I don’t add anything to my coffee.  As long as I have vegetables with my meals, I’m good, carb-wise.

There’s always more to say, but I’d like to get today’s workout in before my eating window opens…..

I started the “metabolic reset” on the 4th, so it’s been a week.  What do I think? My biggest surprise so far is how easily I’ve adapted to an 8 hour feeding window.  I get my daily nutrition from noon-8pm each day.  If it’s outside those hours, I stick with water, black coffee or plain tea.  The first two days were a bit difficult, but now I have to remind myself when noon rolls around.  It’s not just the timing of food, but also the quality.  I’m sticking with a Paleo (primal) plan.  If it didn’t grow or have a face, I don’t eat it.  I’m also excluding dairy and grains.  I’ve been 60-95% paleo off and on for several years, but I feel better the longer I stay on it.  I add primal in there because there is a Paleo faction that I liken to religious zealots. Sorry, I can’t be that radical.  I follow Melissa and Dallas over at Whole 30,  I follow Robb Wolf.  I really like Sisson over at Mark’s Daily Apple.  They all cover paleo, but Sisson is more of a “Hey, if you enjoy cheese once in a while, and it doesn’t make you feel poorly (physically or otherwise), then go ahead and have some cheese once in a while.” That philosophy jibes well with me working in the Fire Service.  We eat dinner together, 6 of us, at a big table, family style.  If the cook decides on baked Ziti for dinner, guess what?  I’m having a big salad with a small serving of  baked Ziti.  Guess what else?  I’m cooking next shift! The camaraderie trumps the fanatical desire to eat like a caveman. I’m OK with that.  It’s important to be a realist.

I’ll get into it a bit more this week, but the KB workouts are getting better.  My knees near elbows have become actual knees to elbows.  My flight suit is fitting better.  Things are going very well so far.

Yesterday was my “rest” day.  No workout.  It wasn’t a bad day.  Slept in a bit, from the hockey game the night before. The Panthers lost in overtime.  It was a pretty decent game, if you weren’t looking for top tier NHL performances.   The BB&T Arena was about 33% full.  I ate well, tailgated, and didn’t drink any beers.

Saw Ender’s Game yesterday.  I felt it to be disappointing. Then again, I read the book.  I understand there has to be some license in going from book to screenplay, but there was an entire storyline that was left out, and the whole time in Battle school was narrowed way way down.  Acting was about as good as you can expect from teens.  The kid who played Bonzo stole every scene he was in.

Today, I crewed back in at work.  Mostly paperwork and catching up on some medical training.  No flights for me today.  There were 3 flights after 1pm, but I was in the 2nd out aircraft by that point.  Boredom eating has always been a problem at work.  I did not munch out at all.  I was also able to keep to my feeding window as well.  No nutritive foods unless it is between noon and 8pm.  Water and black coffee in the am, Bacon, eggs, and brussels sprouts at 12:30; 3:30-ish I had salad with skinless chicken drumstick I grilled up on the Egg yesterday.  Oil n vinegar dressing.

Todays kettlebell workout mirrored the past two sessions.  Strength portion was with single arm movements and a 20 kil0 bell. It was easier.  The shoulder is staying packed during all of the TGU’s.  I did the BeastMother as a finishing movement.  Only did one “ladder” up and down.  Used the 14kilo bell. It took 12:40, but wow, what a punch.  Ended with a nice 30 minute walk on the ramp from the hangar to the taxiway.

All in all a good day.

One of my

One of the many joys of living in Florida is that the Panther’s aren’t a good hockey team.  Why is that a joy, you ask?  Simply put, I just scored 2 tickets for tonight’s Oilers at Panthers game for $19.00, combined!  Club level, first row.  Face value is $110 each, but thanks to StubHub and a horrible team, I get to see an NHL game for $19 bucks.  Of course, the parking will cost me $20, but hey, still a great deal.

Of course I tailgate at the games.  This time I’ll leave the generator, booze, and blender at home.  The grill and tunes are coming though.  On tap for a 6:45 dinner will be 5 oz of grass fed hamburger over a decent sized salad.  Homemade dressing with olive oil, balsamic vinegar, juice of one lemon, and a squirt of dijon mustard.  Coffee before the game, water in the game and seltzer after the game.

Did my KB strength workout again today.  Felt a bit tight when I got up, but not sore.  Movements went as expected, challenging, but not impossible.  Finished off with a 30 minute walk with Mrs. Medicman.  Had a good morning, now looking forward to some fun watching something similar to Division 2 college hockey. Hope for several goals, and no fights. I like aggressive hockey, not goons on skates.

So, today was day 1 of the new routine.  Used a single 20kilo kettlebell as follows:

Superset ladder–clean and press/pullups  2l,2r/1; 4l,4r/2; 6l,6r/3 repeat.

Superset ladder–goblet squat/single leg deadlift (each side)  2,4,6 repeat.

TGU l/r 1,2,3; repeat

Hanging leg raises 5×5.

Then the 9 minute workout using a 14kilo kettlebell;  Ended with a 30 minute brisk walk.

The workout was done fasted and outdoors.  Overcast and mid 70’s with strong gusty breezes.

What did I glean?  I should learn the double KB movements.  I’ll get in touch with my KB instructor and see if we can work in 2 sessions in the next couple of weeks. The 3rd of the 3/3 TGU’s were very hard to keep shoulder packed.  That will be something I can use as concrete evidence of progress as they get easier.  The hanging leg raises were more like knees to elbows….no, they were more like knees “near” elbows.  Again, room for improvement. The 14kilo kettlebell was too light, however my next step up was 20kilo. I could possibly go to the 24 kilo bell for the strength portion, but I’ll wait for a week or two to see how I adapt to the increase in volume before increasing the weight.

I’ve ordered two 16 kilo KB’s from Rogue.  They should be here by the end of the week.

Diet and water will be spot on today.

That’s it.  There are the numbers.  They don’t lie. I’m 44, 5 foot 9 1/2 inches tall, weigh 232lbs. body fat of 25.9% and have an umbilical circumference of 43 inches.  I own those numbers.  I earned those numbers. While they aren’t the worst numbers out there, they are nothing to be proud of, and there is nothing inspirational there.

I have 74 days until I am the new A shift Lieutenant at PBCFR Station 36 aka “The House of Pain.”  It’s acceptable to be a bit soft around the middle when you are a flight RN/Medic.  The heaviest work I currently do is to be part of a team of 3-4 that wheels a stretcher about 100 yards to a helicopter then slides patient and backboard .  Then I do the reverse once I get to the hospital. That’s all about to change.  Rescue 36 runs about 9-15 calls a day, medical calls that always seem to have stairs, public assists that usually involve helping someone from bed to toilet and back, throw in a couple of car wrecks, let’s add a touch of fire fighting.  Yeah, a bit more than sliding a patient that’s already been nicely packaged for transport in and out of a Sikorsky S-76.  I can’t let down my crew.  I won’t be the weak link.

What do I plan to do about this?  I’m about to embark on a 30 day “metabolic reset.”   I’m not  great fan of these challenges or resets, whatever you may call them. They usually have unrealistic expectations, incredibly restrictive diets and a workout regime that would put Rocky Balboa to shame.  I believe I’ve found something I can do long term, on my schedule, at my pace.  I am referring to Pat Flynn’s 30 day metabolic reset.  The tenets here include combining a paleo (primal) diet along with an 8 hour “feeding window.”  Exercise is kettlebell work with a small amount of time playing on a pullup bar.  Pat blogs over at Chronicles of Strength.  At first look, he seems to be a young guy who doesn’t like a lot of bells and whistles in his programming.  I won’t be able to follow his plan 100% to the letter.  There are some things I’ve never done before (double kettlebell work) and I refuse self-teach poor form.  If I can get some training  and can hold form, I’d love to add the double KB work. I also will be on a 2 day work, 1 day rest schedule.  This will follow the 24/48 shift work at PBCFR.  I’m not trying to be a delicate snowflake here, just making the program work for me.

What are the goals? Let’s improve the numbers.  There is no end point here, but I’d like to start a downward trend in body fat% and umbilical circumference.  This will, by default, bring the weight down. In turn, I’ll be able to physically perform better as a fire officer. The snowball effect will continue to keep me on a routine of diet and exercise.  I may never be the 170lb guy with 8% body fat, but I’d like to get comfortable in large t-shirts and 34 inch waist pants.  Making the 200 mark on the Secret Service Snatch Test is on my bucket list. This isn’t a 30 and out thing for me, this won’t be a 74 days and out thing for me.  This is day 1 of my new career.  This is the rebirth of the medicman.