Today was a good Tuesday. Another mile is in the books, but I also started lifting again after taking a break for the past week. I felt a small twinge in my left hamstring during my last lifting session before Thanksgiving so I thought it would be wise to take a week break. I’m glad I did — today I felt great and was able to lift more or less the same.
I’ve modified my Stronglifts 5×5 routine to include the rep patterns of Mark Rippletoe’s Starting Strength protocol. One of the negatives of Stronglifts 5×5, in my opinion, is the lack of defined “warm up” sets. Starting Strength provides this, and I feel like I will benefit greatly.
Tonights workout included squats, overhead press and deadlifts, and it was tracked on Fitocracy: https://www.fitocracy.com/entry/28780766/
As today was a lifting day, my caloric intake increased. Six McDoubles from McDonald’s has become my go-to work lunch on lifting days (Tuesdays and Thursdays). They are almost perfect keto foods in terms of fat/protein ratios.
While I’ve officially been running a mile per day for the Runner’s World Holiday Running Streak since Thanksgiving Day, today marked the the first day of mixing the running with strict keto. The holiday weekend, as usual, took a toll on my eating habits and my scale. While I was able to stay keto friendly for most of Thursday and Friday, carbohydrate binges on Saturday and Sunday erased any chance of a carb-free Thanksgiving.
Today’s return to work meant a more structured eating day. Per my attached MyFitnessPal diary below, I managed to eat right under my allotted calorie intake for the day while holding pretty close to my macros. This all came in an intermittent fasting window of 20/4 — I ate my first food of the day (cheese) at about 5 p.m. and was finished with my dinner by 6:40 p.m.
My excellent Cinnamon Vanilla Fat Shake killed any lingering sweetness cravings I had left over from the weekend.
One mile went down in 9:05 this evening. I’m working toward an eight-minute mile. Tomorrow, I’m back on Stronglifts 5×5.
Until then, stay calm and keto on.
Thanks to the urging of my wife, we will be attempting to complete the 2013 Runner’s World Holiday Running Streak this year. The premise is simple: run one mile per day, every day from Thanksgiving to New Year’s Day.
I am not one for running, focusing lately on getting stronger (a.k.a. ketogains). I wanted to support my wife, however, and will be using the 35-day streak as an experiment/challenge to push my keto-ing to its limits.
My goal is to expand upon these points in the coming days and weeks, but the skeleton plan for my experiment is as follows:
- Follow a recomposition diet plan outlined by the /r/ketogains macro-calculator. This involves eating more calories on workout days and less on rest days. I will have to add about 100 calories to “rest” days since I still will be running at least a mile. I will also continue my current intermittent fasting routine of 16/8 on weekdays.
- Continue my current weightlifting routine, Stronglifts 5×5. I am at a point where I need to work on form more than increase weight. This bodes well, as my legs will be tired from the running. I try to visit the gym four times a week, completing my Stronglifts routine three of the four days.
- Allow certain vices. Keto is my lifestyle, and not solely a weight-loss plan. I will explain my reasoning for vices in a later post. For now, just know I will eat a high-carb snack at least once per week.
I will be tracking my food intake using MyFitnessPal, in addition to recording several other measurements throughout my journey.
My goal in writing this is not only to hold myself accountable, but also to show what keto combined with a little exercise can and will do.
Until next time, stay calm and keto on.
I found it hard to ensure an adequate intake of calories, fat and protein after a year on a ketogenic diet, with my caloric intake as as low as 1,200-1,400 calories per day in some cases. My weight loss stalled as a result, and my gym performance suffered greatly.
The following “fat shake” has been a staple of my diet for the past two months with great success. Generally taken before dinner or after a workout, I’ve found it to be extremely satiating. It also is pretty close to a perfect 65/30/5 macro nutrient split.
My favorite part? It tastes like a sugary sweet and is great to kill cravings.
As this recipe contains a raw egg, all normal food safety warnings regarding eggs apply. You may also want to consider taking a biotin supplement, as raw eggs can hinder biotin uptake .
Cinnamon Vanilla Fat Shake
- 1 Cup Unsweetened Vanilla Almond Milk (I use Blue Diamond brand)
- 1/3 Cup Heavy Whipping Cream
- 1 Scoop Vanilla Protein Powder (I use Optimum Nutrition’s Vanilla Ice Cream)
- 1 Raw Large Egg
- Shake Cinnamon
- 5g Creatine Monohydrate (optional)
- Couple Drops EZ-Sweets artificial sweetener (optional)
- 460 Calories
- 35g Fat (68%)
- 30g Protein (26%)
- 6g Carbohydrate (5%)
Though CentOS 6.4 is not officially listed on Symantec’s compatibility list for Backup Exec 2012, I had no problem installing the Remote Agent on CentOS 6.4. Plus, their support seemed to be more than willing to help if I needed the assistance:
Nice to know that Symantec is taking the initiative and reaching out to customers through social media.
We have a couple Printronix P5210 line printers still is use for printing mailing labels and such. Unfortunately, the P5000 series is discontinued, and Printronix never developed native drivers for anything past Windows XP 32-bit.
A quick phone call and e-mail to Printronix support yielded the following workaround for newer, 64-bit systems. Thanks Printronix!
For Windows 95/98/NT/2000/XP/2003/Vista/2008/Win7/Win8/2012, switch the printer to “Epson” mode. From the front panel select: Front Panel > EMULATION > Lineprinter+ > Printer Protocol > Epson*.
Don’t forget to save it in the power-up config, and use the “Epson FX-1050″ driver that ships with Windows.
Windows Vista/2008 users select the “Epson FX Series (136)” driver. Windows 7/8/2012 users select the “Epson FX Series 1 (136)” driver.
You should be able to print a good Windows test page.
If you use a non-privileged service account to run a PowerShell script as a Scheduled Task, that service account must at least have execute privileges on the PowerShell script in question. Otherwise you will received a generic 0×1 error when trying to run the Scheduled Task.
It is easier, of course, to run the script as a domain administrator or add the service account to the local administrators account on the computer the task runs on. However, in our environment service accounts are not allowed domain administrator rights and I really wanted to avoid dumping a service account into the local administrator group.
This really is a no-brainer in retrospect, but I spent an hour or so troubleshooting something so obvious.
The photojournalists at my current job use the excellent Photo Mechanic software from Camera Bits as part of their workflow, version 4.6.9 in our case. Since Photo Mechanic uses Installer VISE for installation, you can silently install the software following the steps outlined over on Constantine Krick’s blog.
The short version is to run the following from the command prompt to generate an .INI settings file for VISE to use:
[cc]PMSetup4.6.9.exe -r: settings.ini[/cc]
Once you have the resulting settings.ini file, you can run:
[cc]PMSetup4.6.9.exe -p: settings.ini[/cc]
This will install Photo Mechanic silently. Of course, this assumes settings.ini is in the same working directory as the Photo Mechanic executable.
The content of my settings.ini file is below:
TargetDir=C:\Program Files (x86)\Camera Bits\Photo Mechanic 4.6
In my environment, which consists of mixed 32-bit and 64-bit Windows installations, I actually have two settings.ini files — each one pointing to the correct Program Files directory.
Unfortunately, Photo Mechanic still requires manual activation. At the least, however, the software can be put onto machines without bothering clients.