standing to work

make a stand up desk:
I like the look and feel of a rough (and cheap...) work surface
historically, my workbenches have been a door on some shelve.
cheap and functional.

To make a stand up desk, I got 2 of these shelves from walmart:
http://www.walmart.com/ip/Sauder-Beginnings-3-Shelf-Bookcase-Oregon-Oak/13269114
These shelves are 35.25 inches high.
A door like this one
http://www.homedepot.com/Doors-Windows-Doors-Interior-Doors/h_d1/N-5yc1vZar1h/R-100034380/h_d2/ProductDisplay?catalogId=10053&langId=-1&storeId=10051

and some 2x6 lumber cut to the width of the shelves.

Put the shelves into a wide vee shape, put the 2.x 6 on top of the shelves 3 deep, and put the door across the whole thing.  The work surface should be just below elbow level (44" for me. I am kinda short...)

This provides an awesome 30x80 work surface.

Of course, you can also look at ikeahacks if you want something more polished.

I have a 2nd desk that I wanted to raise as well.  This one if a (probably) Sauder desk made from veneered particle board.

It has 2 pedestals, one with a door, and 1 with drawers. the door side is narroweer than the drawer side.
Mine happens to be 29.5 inches deep, and the door pedestal is 12.75 wide and the drawer side is 15.25 wide.

I need to raise this by 8 levels of 2x2.  I got 14 8 ft 2x2 from home depot.
http://www.homedepot.com/Lumber-Composites/h_d1/N-25ecodZ5yc1vZbqpg/R-202518911/h_d2/ProductDisplay?catalogId=10053&langId=-1&keyword=2x2&storeId=10051
of course, these are actually 1.5" x 1.5"

I plan to place them interlocking, so I will cut each side 1.5" shorter than the desk size.
the 29.5" depth will be cur 28", the 12.75 will be cut 11.25 and the 15.25 will be cur 13.75.

since I need to lift by 8 layers of wood, I will need 32 of the long length and 16 each of the short lengths.
I will run a small bead of white wood glue along the wood for some extra stability.

NO MORE OFFICE CHAIR!!!

well, it has sure been a while. all the running, 0 lbs off. no more running, 0 lbs on. and some off...

so, the reader's digest version of my weight adventure?

in the around 2000, went on atkins type low carb diet. dropped about 30 lbs. I got to right at 200, but got frustrated at not getting below, and eventually fell off the low carb. the weight slowly came back later (with friends.) atkins lifestyle was hard to maintain then, since I love roadhouse grill rolls.

since then, with lots of life stress, I got up to about 275 (278 is top on dr scales, fully clothed, after lunch)

with sparkpeople.com food tracking, I dropped to about 235 just by eating less (I joked that I developed a new exercise - pushbacks, as in "push back" away from the table.)

as time went on, and I again lost focus due to life and enjoying food, I got back up to and held right at 250.

then in August 2011, I used a very low calorie diet (think hcg, but without shots... 500 cals/day) to drop to about 220, then crept back up to and held for at 225 for Sept and October.

With renewed focus, I realized that I had been able to 'step' down a level and hold, and I decided to find a new diet to take weight off for the 'next step'

This is what I found with the help of Pastor Jason at therevolution.tv where we do church:

high protein diet modeled after http://www.trantiendiet.com/site/spip.php?rubrique28

where my basic formula is:

(half of body weight in lbs) = ounces of water per day. I usually try to get > 1 gallon

(half of body weight in lbs) = grams of protein/day. this is the harder part right now. (Damn, I miss potato chips...)

so that is a minimum of 110 oz water and 110 g protein. as little carbs as possible, and nearly zero sugar.

This is very much like atkins, but low fat as well.

my day will look like this when I am in the office and in complete control. Too many times, I lunch with customers, making this impossible...

breakfast

coffee with splenda

2 scoops protein powder (56g protein) in 16 oz water.

vitamin supplements fiber, probiotics, multivitamin, 3 g C (note: not mg...)

mid morning

32 oz water

lunch

caf free diet coke (24 oz) or tea with splenda

2 scoops protein powder (56g protein) in 16 oz water.

spinach salad with bacon bits, salad toppings, a bit of grated Parmesan cheese and Ken's light vidalia onion vinaigrette.

mid afternoon

32 oz water

dinner

2 scoops protein powder (56g protein) in 16 oz water.

spinach salad with bacon bits, salad toppings, a bit of grated Parmesan cheese and Ken's light vidalia onion vinaigrette.

steamed vegetable like green beans, broccoli, or cauliflower.

(sometimes) grilled steak or fish

evening

32 oz water

total water 3x32 + 3x16 + 8 coffee + 24 soda or tea = 176 oz water per day.

current weight: 220.4

I found body fortress whey protein (fortunately, I have no problems with this formula. Carol does and requires egg protein) in vanilla, chocolate and strawberry. Walmart has a nice price on 2lbs for 14.99

http://www.walmart.com/ip/Body-Fortress-Dietary-Supplement-Strawberry-Super-Advanced-Whey-Protein-32-oz/10322372

http://www.walmart.com/ip/Body-Fortress-2lb-Chocolate-Whey-Protein/10322406

http://www.walmart.com/ip/Body-Fortress-2lb-Vanilla-Whey-Protein/10322404

online, walmart also lists cookies and crema as well chocolate peanut butter

I also found this:

https://www.bodybuilding.com/store/true-science/clean-protein.html

in cookie-n-cream and banana creme each for $22/6 lbs

maybe this can help if you are looking for protein supplements.

1.79 mi at 140bpm is too slow...

oh well. this was almost too hard to jog to, but I still felt my stride length shorten as I tired.

back to 150bpm tomorrow...

1.5mi at 150bpm

trying to lengthen my stride.

the 1st 0.5 mile in the run was at 12:30/mile, then I dropped to 13:15mi, then other than about
50 yards of walk near the end, I hel at 13:00/mile to finish.

Next run will be slightly less bpm (145) to try to get longer stride again.

6 weeks off. 2 mi at 155 bpm

ran this evening at boling park. finished 2 mi, had to walk about 50 yds during last 1/4 mi.
really high humidity, and rather warm. yuck.

missed running since May 30th as wife had a couple of medical procedures that kept her from exercising. I found I do not seem to go by myself.

fewer, but better runs

due to a short hospital stay for my wife, I missed 1 full week of running. Was able to get back on it however, and had my best 5k time thus far. wanted to break below 40 mins, but 40:25 was all I could do.

I have run this week at 160 bpm. I plan to jump to 164 this week to see how I do.

My goal is 168 bpm.

updated 5 k times

Polar Bear 1-24-09 (moderate terrain)
Bill 49:37
Carol 1:02:59

Cherokee County Animal Shelter Scurry 1-31-09 (flat terrain)
Bill 44:21

Guns & Hoses 2-28-09 (hilly terrain)
Bill 49:46
Carol 1:01:36

Run for the Children 3-14-09 (hilly terrain)
Bill 46:31

Ole' Cotton Mill Classic 4-11-09 (hilly terrain)
Bill 43:30

GT Pi Mile 5k 4-18-09
Bill 41:35

Canton Historical Society Derby Dash 5-2-09
Bill 40:25 (flat, boling park)