Date	Food	Exercise	Weight (pounds)
Pre - Workshop	No Restriction - No Plan	Little to None
May 8 S	Breakfast - Steak, Cake & Jelly Beans <----- agreement -----> Lunch - Tuna Salad Dinner - T-Bone Steak		233
May 9 M	Breakfast - (airplane food) 3 Crackers & Cheese Spread + 1 helping raisins. Lunch - 1 airplane package crackers & cheese - 22 grams carbs. Dinner - Steak and Asparagus.	Walk 2 miles
May 10 T	Breakfast - Brie Cheese chunks Lunch - Swiss Cheese chunks Dinner - Shrimp Cocktail & Steak
May 11 W	Breakfast - 0 Lunch - Burger King Meal Dinner - Steak & Asparagus & Salad
May 12 H	Breakfast - Eggs & Bacon Lunch - Cheese Dinner - Ribs & Bread Rolls	Walk 1 mile
May 13 F	Breakfast - 0 Lunch - Cheese Dinner - Shrimp & Potato	Walk 2 miles
May 14 A	Breakfast - Bacon and Eggs. Lunch - 0 Dinner - Steak and Vegetable.	Walk 2 miles, barefoot on the beach
May 15 U	Breakfast - 0 Lunch - Chicken Salad Dinner - Prime Rib, Vegetables & Bread	Walk 4.4 miles / 100 minutes	225
May 16 M	Breakfast - 0 Lunch - Beef Sandwich Dinner - Cheese and Crackers
May 17 T	Breakfast - Bacon and Eggs Lunch - 0 Dinner - Steak and Vegetables Notes: Feeling lonely - able to experience the feeling rather than eating myself to sleep - starting to hold hunger and loneliness as two separate feelings.	Walk 2.5 miles in the rain.
May 18 W	Breakfast - Bacon & Eggs Lunch - Cheese Ball Dinner - Steak	Walk 4.5 miles.
May 19 H	Breakfast - Bacon & Eggs Lunch - Hamburger / no bun Dinner - Sausage & Eggs Notes: I have a blister from walking.	Walk 2.5 miles.
May 20 F	Breakfast - Shrimp Cocktail Lunch - Hamburger Dinner - Shrimp / Scallop Cocktail Notes: Notice bloating - might be MSG in the Cocktail
May 21 A	Breakfast - Hamburger Lunch - Steak / Popcorn Dinner - Turkey Sandwich
May 22 U	Breakfast - 0 Lunch - Hamburger & Eggs Dinner - Steak & Vegetables	Walk 2.5 miles	227
May 23 M	Breakfast - Hamburger & Eggs Lunch - 0 Dinner - Salad	Walk 4.5 miles
May 24 T	Breakfast - Hamburger & Eggs Lunch - Salad Dinner - Pasta & Sauce Notes: Feeling trim & energetic.	Walk 2.5 Miles
May 25 W	Breakfast - Bacon & Eggs Lunch - 0 Dinner - Steak & Vegetables	Walk 7 Miles
May 26 H	Breakfast - Bacon & Eggs Lunch - Salad Snack - Cherries Dinner - Steak & Vegetables Notes: Painful split in my heal, sunburn.
May 27 F	Breakfast - Bacon & Eggs Lunch - Soup Dinner - Steak
May 28 A	Breakfast - Steak Lunch - Omelet Dinner - 0
May 29 U	Breakfast - Bacon & Eggs & Banana Lunch - Ham & Cheese Dinner - Hamburger Taking care of my feet - stone & lotion	Walk 2.5 Miles	223
May 30 M	B - Bacon & 3 Eggs L - Bacon, Lettuce, Avocado D - Steak
May 31 T	B - 0 L - Sausage (5) + Banana D - Cheese + Steak	Walk 3 miles in the hills.
Jun 1 W	B - Steak & Eggs L - 0 D - Seafood	Move and Stack Firewood.
Jun 2 H	B - 0 L - Steak D - Shrimp & Salad
Jun 3 F	B - Sausage (5) L - hamburger patties (2) + herring D - Notice a preference for proteins and less food - losing cravings for carbs.	Walk 45 minutes on steep incline in forest + 2 miles downhill on road.
Jun 4 A	B - hamburger patty L - herring, cheese, watermelon D - steak	Walk 2.5 miles.
Jun 5 U	B - Steak & Eggs L - Roast & Vegetables D - Steak & Vegetables	Walk 2.5 miles.	221
Jun 6 M	B - Bacon & Eggs L - Cheese D - Steak, Corn & Peas
Jun 7 T	B - Bacon & Eggs L - Steak, Corn, Peas & Banana D - Hamburger	Walk 2.5 miles.
Jun 8 W	B - Sausage L - Salad, Spinach, Cheese D - Steak	Walk 2.5 Miles.
Jun 9 H	B - Sausage L - Fruit, Celery & Cheese D - Pasta & Meatballs, Cheese	Bike 5 miles - mostly flat.
Jun 10 F	B - Hamburger L - Ham, Fruit D - Peas & Corn	Bike 7 miles - some small hills.
Jun 11 A	B - Hamburger & Eggs L - Hamburger, Eggs & Fruit & ham D - Steak & Broccoli Note: Breathing difficulty at night.	Bike 4 miles.
Jun 12 U	B - Bacon & Eggs L - Watermelon + Celery & Cheese D - Wor Won Ton Soup		220
Jun 13 M	B - Bacon Salad L - Energy Bar D - Steak & Pasta	Bike 7 miles - small hills.
Jun 14 T	B - Steak L - Cereal, milk, steak & cheese D - Tuna Salad	Move a cord of wood from yard, up-stairs to porch
Jun 15 W	B - Cereal & Power bar L - Bacon D - Hamburger	Walk 1 mi.
Jun 16 H	B - Cereal & Sausage L - Power bar & Cheese D - Hamburger	Bike 2.5 mi.
Jun 17 F	B - Sausage & Eggs L - Power Bar & Cheese D - Steak & Spinach	Bike 4.5 mi.
Jun 18 A	B - Sausage & Eggs L - Hamburger S - Soybeans	Bike 5.5 Mi.
Jun 19 U	B - Hamburger K- Soybeans D - Steak & Vegetables	Walk 2.5 mi. Bike 2.5 mi.	218
Jun 20 M	B - Sausage, Cereal, Power Bar L - Salami & Cheese D - Steak & Soybeans	Bike 4.5 mi. Bike 3.5 mi.
Jun 21 T	B - Bacon & Eggs, Cereal & Milk L - Hamburger D - Salami & Cheese	Bike 4.5 mi.
Jun 22 W	B - Cheerios & Peanuts L - Bacon & Soybeans D - Chicken & Soybeans	Bike 4.5 mi. Bike 4 mi.
June 23 H	B - Bacon & Oatmeal L - Soybeans & Strawberries D - Hamburger & pasta	Bike 4 mi.
June 24 F	B - Oatmeal & Chicken L - Salami & Soybeans & Peanuts D - Salami	Bike 4.5 mi.
June 25 A	B - Oatmeal L - Chicken Salad	Bike 4.5 mi.
June 26 U	B - Oatmeal L - Sandwich D -	Boat Paddling	219
June 27 M	B - Salami L - Hamburger & Cheese D -	Bike 2.5 mi.
June 28 T	B - Hamburger & Cheese L - D -	Bike 4.5 mi.
June 29 W	B - Salami L - D - Steak & Vegetables	Bike 4.5 mi.
June 30 H	B - Steak & Eggs L - Chicken Salad D - Steak
Jul 1 F	B - L - D -	Walk 4.5 mi. Bike 2.5 mi.
Jul 2 A	B - Bacon & Eggs L - Steak D - Hamburger	Bike 2.5 mi.
Jul 3 U	B - Oatmeal L - Hamburger & Salad & Cheese & Soy D - Steak		216
Jul 4 M	B - Oatmeal & Raisins L - Salad & Egg D - Salad	Bike 5 mi. Bike 7 mi.
Jul 5 T	B - Oatmeal & Raisins L - 0 D - Steak
Jul 6 W	B - 0 L - Steak D - Hamburger & Pasta	Walk 2.5 mi. Bike 3 mi. Tennis
July 7 H	B - Oatmeal L - D -	Bike 4.5 mi.
Jul 8 F	B - Oatmeal L - D - Pasta & Meatballs	Bike 6 mi
Jul 9 A	B - Oatmeal L - Bananas D - Pasta	Hike 10 mi in mountains
Jul 10 U	B - Oatmeal & Raisins L - D - Chicken		214
Jul 17 U			214
Jul 24 U			217
Jul 31 U	Bike Schedule:25 - The triangle 9.5 mi; 26 Lakeshore 4.5 mi; 27 - Boca-Stampede 12 mi; 29 Lakeshore 6.5 mi; 30 Lakeshore 6.5 mi		215
Aug 7 U			212
Aug 14 U			213
Aug 21 U			210
Aug 28 U			209
Sep 4 U			213
Sep 11 U			212
Sep 118 U			210
Sep 25 U			211

Sun 25 Sep, 2005

Dear Support Team,

This is my first report since August 28. I am continuing with the process.

About 3 weeks ago, I gain about 10 pounds in 2 days, following a meal of oriental food. I suspect the gain has to do with water and MSG. By the end of the week the gain falls to 5 pounds and at this point, I am back to the original level again. I am feeling comfortable in 36" waist pants (down from 40's) and I am continuing with my bicycling. I am enjoying being thinner.

I notice an increase in my overall energy level and stamina.

I am now comfortable buying snack foods for the kids, including chocolates and not eating them myself.

Thank you for your support.

www.tradingtribe.com/workshop/agreements/body_in_shape

Fri, 2 Sep 2005

On Target

Great work on the weight plan. If you are targeting the incredible young lady at the bottom of your results table, then all the best to you!

Wed, 31 Aug 2005

Exercise & Health

I found your commitment to Body-in-Shape emotionally moving. I wanted to share with you a few resources you might want to consider on your path. As for my own personal experience, outside of trading, exercise/exercise science has remained my other passion. In fact, it is my first love that has remained with me since childhood. What's even more fascinating is I discovered systematic trend following in my health & fitness pursuit before I ever encountered it in the trading arena, even though at the time, I did not know I was in fact utilizing a systematic trend following approach in my pursuit of health & fitness. strange but true.

I have been keeping precise records of my progress for the last eighteen years. Over the years I have been following a highly systematic simple exercise program that tracks and measures the intensity, duration, and frequency of my workouts. Over the years, I have found measuring and optimizing these variables is far and away more important than engaging in various unsystematic exercise regimes that focus on result. Many are unware of these essential and critical factors. One of the few that have embraced such an approach is M. Doug McGuff, M.D. Other forerunners include, Arthur Jones of Nautilus exercise machine fame, Ellington Darden PHD, among others.

"The bottom line for fat loss is as follows: 1) Build some calorie burning muscle through proper exercise. 2) Create a modest calorie deficit through dietary restraint. 3) Superhydration. 4) Get some extra sleep. 5) Avoid overactivity or steady-state activities that are popularly thought to "burn calories". If you have the discipline, these simple steps will prove successful beyond your expectations." -M. Doug McGuff, M.D.

"The key to getting rid of accumulated body fat is to get back your youthful metabolism by getting back your muscle." --M. Doug McGuff, M.D.

"It is even possible to do a type of activity that is of insufficient intensity ... to bring on large amounts of tissue destruction. This activity is called steady state or aerobic exercise. This type of exercise cannot produce much in the way of metabolic adaptations, and its price is destruction of the most productive and protective tissue of your body." -M. Doug McGuff, M.D. UE-1 (Ultimate Excercise Bulltein)

Tue, 30 Aug 2005

VERY COOL !!!

Tue, 30 Aug 2005

A Rigorous Plan

Great success story!

Ideas from our tribe members experience:

* Track lean muscle mass rather than weight
* Hand held body fat monitors works fine for this. While not precise,
they do give a good indication of trend).
* Eyeball measures work prety well too. i.e.:
* a visible rib or two on each side of your torso = 15% - 16% body fat
* 3 ribs per side and a 4 pack = 14% - 15% body fat (fitness)
* 6 pack = 12% - 14% body fat (athlete)

* Eat up to 6 small meals a day.
* Bodies striving for fitness (rather than pressing the limits of
their genetic potential) typically need about 1 gram of protein per pound of
lean body mass per day.
* Consume an equal amount of protein at every meal. Helps maintain an
anabolic rather than catabolic state (building and nurishing muscle rather
than feeding on it).
* Eat lots of fiborous vegetables (broccoli, asparagas, cabbage,
lettuce, celery...). As much as you want.
* Limit other carbohydrate sources and eat them early in the day (Slow
cooked steel cut oats and sweet potatoes among the best).
* Eat enough fat to continue to lose body fat while preserving muscle
(come to this by trial and error, I take between 2 and 3 teaspoons of oil at
each of the 6 meals).
* When you reach your goals ad a bit more fat to maintain weight and
muscle.
* Get most fats from mono-unsaturated sources (olive oil, almond oil,
almonds, macademia nuts, avacados). I still manage to eat plenty of cheese
and roast duck from Chinatown.
* Drink lots of water (3/4 to 1 gallon per day).
* Eat a protein and fat meal just before you go to sleep. This
supplies protein to your muscles throughout the night keeping your body in
an anabolic muscle building fat buring mode rather than a catabolic muscle
buring fat storing mode.

Consider high intensity weight training as the core of a fitness program.
Progressive resistance builds muscle, more muscle relative to body wieght
increases metabolism, increase in metabolism burns more fat, burning more
fat increases muscle to body weight -- in theory (and at least in my
experience) a virtuous circle.

I use a SuperSlow protocol (3 years now see:
http://www.ultimate-exercise.com/ see Articles,
http://www.superslowzone.com/Page.asp?Page

ID=1110&SiteNodeID=87&BL_ExpandID=
34). I do only 12 minutes per week of actual excercise (no aerobics at
all).

Stats:

* age 53
* weight 170 lbs
* % body fat 13% - 14%
* cholesteral total 170, HDL 56, LDL 96

I had an EKG this summer and the technician asked me if I ran marathons ;-)

One of our tribe members trains only 6 minutes a week (2 minutes X 3
excercises) and has dropped from over 25% to under 16% body fat in 2 1/2
months!

Good luck,

Tue, 30 Aug 2005

Desire to Eat

Ed,

May be a good time to throw a current picture of yourself out to the body in shape team, so that we can see the big drop ... very motivational. Do you have any feelings about eating "whites"? Just avoid them? Or no desire to eat them anymore?

I seem to be developing a taste for other kinds of foods/I

Mon, 29 Aug 2005

Discipline

Amazing! That your waist went from 40 to 36! You are in inspiration. I can't believe how meticulous you are to track food intake (diet plan) and disciplined to stick to the weight loss system. I need to define a plan for my trading plan (almost finished) and complete trading system (in progress) and then track the progress like your weight curve of my variance ratio and equity curve. You are an inspiration, Ed. Keep it up!

Mon, 29 Aug 2005

Great work!

Mon, 29 Aug 2005

Feelings

Thank you and great work. How do you feel?

Peaceful

Sun 28 Aug, 2005

Dear Support Team,

I am continuing with the process.

My weight is at a new low. I am getting rid of my 40" waist pants as I am wearing 36's now.

Thank you for your support.

www.tradingtribe.com/workshop/agreements/body_in_shape

Mon, 22 Aug 2005

Stick to the Process

Ed,

Outstanding job, keep it up. Great commitment , your ability to stick to the process is a sure sign of your success. Your commitment is stirring feelings up in me that I need to address.

Thanks

Sun, 21 Aug 2005

Try Snowshoeing

Great job. I am very happy to see your progress. I encourage you to try snow shoeing, especially with poles. It’s a great cardio work out like cross country skiing, but with less risk of injury as with snow boarding.

Good luck.

Sun, 21 Aug 2005

Water And More Water

Excellent progress, Ed and congratulations on reaching the new low (of your weight). Water and a lot of water, is really good! I always get inspired and motivated by reading your progress report and on days (like today) when I do not feel like doing much exercise I shake it off after reading your reports. Keep it up!

Sun, 21 Aug 2005

Consider Cross COuntry

Ed,

Good work!

Learning to snowboard is painful; how do I know? It is fun, once
mastered.

Another winter activity to consider is cross-country skiing. Fine aerobic workout, great scenery, good folks, and, cool gear! There is a good place on Tahoe north shore to learn: http://www.tahoexc.org/ .

After you learn, there are many other areas around to ski. And, if it snows like last year, you can just go out your door, tally ho! The sport is relatively low impact, a big plus for us geriatric sports enthusiasts.

Have fun!

Sun 21 Aug, 2005

Dear Support Team,

I am adding some kayaking to my bicycling. The weather in the mountains is turning cooler and I am thinking of transitioning to snow-boarding for the winter months.

I eat oatmeal with raisins in the morning, some meat about once per day and just about anything else I feel like eating anytime I want to eat. I rarely feel like eating a lot of white foods like potatoes, bread, sugar and rice.

I seem to do better when I drink a lot of water.

I am no longer keeping a log of eating or exercise.

My weight is at a new low.

Thank you for your support.

www.tradingtribe.com/workshop/agreements/body_in_shape

Sun, 7 Aug 2005

Keep it Up

Ed:

Keep up the great work.

Sun, 7 Aug 2005

Great

Ed,

That’s Great.

Sun, 7 Aug 2005

Concern about Focus on Weight Loss

Thanks and good work. I am concerned that weight loss is the only focus. How is your diet and how is the consistency of exercise?

At some point in the not to distant future your weight loss will equalize a bit with muscle gain.

Something I myself was and continue to be frustrated by when I focused too much on the scale. That’s when it helped for me to measure various areas of my body (chest, waist, hips, legs, arms, etc.).

At those moments my weight became less significant when I realized my arms were getting bigger, waist and hip smaller and so on compared to when I started. That gave me further reference and assurance I was on the right path when my weight leveled off.

Nonetheless, great job in sticking with the commitment.

Sun, 7 Aug, 2005

Dear Support Team,

My weight is down 3 pounds for the week.

www.tradingtribe.com/workshop/agreements/body_in_shape

Sun, 7 Aug 2005

Inspirational

Hi Ed!

I am not a designated body in shape supporter, but I want to let you know that your body in shape snapshot is helping me immensely. I support what you are doing, and your progress reports encourage me to get in shape too.

I attach a word document showing a chart of my weight since I made the commitment to get in shape.

Your support by sharing your own progress and the breath work session inspires me to make this commitment and stick to it.

I plan to maintain my present fitness routine and eating habits until I weigh 180 pounds. I plan to reevaluate at that time and optimize my habits to attain ever better fitness over the long term even after I am at a healthy weight.

Keep up the good work!

Wed, 3 Aug 2005

Good

Good work, Ed.

Wed, 3 Aug 2005

Back on Track

Good job of getting back on track so quickly. Looks like 200-lbs and below is well within reach now and may provide additional motivation.

Tue, 2 Aug 2005

New Low

Good job.

I have been on a diet and have been trying to get my body in shape for the last 14 months. I have been on a plateau for the last two months. The sideways trend has been broken as a direct result of the hike during the breath work weekend, and the reality check on how bad a shape I am in. I have lost 36 pounds now and broke below 200 pounds yesterday for the first time in I don’t know how many years.

Mon, 1 Aug 2005

Intensity

Keep at it, Ed! Good job of raising the intensity of your work outs.

Mon, 1 Aug 2005

Keep it Up

Nice Work Ed!!! Keep up the great work.

Mon, 1 Aug 2005

Noticing Food Diary Gone

Thank you for the update. I notice that since July 10 you no longer update the daily food diary. I realize how easy it is to eat slightly more and slow down the weight loss progress. If on the other hand your food intake is now part of the overall system and runs on cruise control congratulations on getting to that point.

Exercise is fantastic, but only part of the weight loss equation moving you toward Body in Shape.

Mon, 1 Aug 2005

Rolling

Good work! Sounds true! Keep rollin'!

Mon, 1 Aug, 2005

Dear Support Team,

I am back on track with my exercise program. I am complete on the Boca / Stampede ride and I am raising my daily warm-up ride from 4.4 miles to 6.4 miles. I am feeling stronger and notice more endurance. My weight is down 2 pounds for the week.

www.tradingtribe.com/workshop/agreements/body_in_shape

Thu, 28 Jul 2005

Works in Trading, Too

Great work ...

Keep it up, you are a real inspiration with your
commitment and consistency. Funny, the same things
work with trading. Good job getting back on the horse
after an illness, that definitely a testament to your
the word commitment.

Mon, 25 Jul 2005

Pay Attention to the Signals

Good job in raising the bar.

The views look great and should make for a nice ride. Surprised to read that you did the triangle after so much time off. Make sure to pay attention to the signals your body gives you and take time off as needed for recuperation.

Mon, 25 Jul 2005

The Bar

Keep it up, Ed! Raising the bar yourself! Good for you!

Mon, 25 Jul 2005

Wow

congrats

Mon, 25 Jul 2005

Fantastic !

I see the little bear market rally in your weight finding some good resistance and the chart making new lows.

Mon, 25 Jul 2005

Yea!

Ed, Good Job!

Mon, 25 Jul 2005

Incline Village Triangle Complete

Today, I complete the Triangle, non-stop, in 1 hour, 20 minutes.

Next Project: Stampede Dam Road

Stampede Dam Road

A few miles East of Truckee, CA

Boca Reservoir & Dam

Stampede Dam

Clips: www.usbr.gov/mp/ lbao/water_projects.html & www.yahoo.com

Mon, 25 Jul 2005

Noticing the Diet

Ed,

I’m so glad to hear that you are feeling better and are getting back on track to Body-In-Shape.

I have not exercised as much as my goals and have no excuse.

One of the things I have learned about weight loss is that it is like mediating. As soon as one notices they are thinking and not saying the mantra, they go back to the mantra.

In weight loss, as soon as one notices they are not following the diet, they go back to following the diet. Take my advice, I’m not using it. ;-) I did notice yesterday that I wasn’t walking enough because it is so hot, so I spent an hour on the treadmill while watching TV last night.

Mon, 25 Jul 2005

Good Wishes

Thank you for the update. I hope you are feeling better.

Mon, 25 Jul 2005

Go Slowly

Sorry to hear that you were ill. I find it is best to come back slowly. Listen to your body.

Sun, 24 Jul 2005

DEF System

Ed,

Sorry to hear that you were in bed for ten days. Was it sickness / injury related?

I am looking forward to hearing about the Triangle ride and getting an update on the Weight Curve. Keep up the DEF - diet, exercise and friends, (support).

Sun 24 Jul, 2005

Body-In-Shape Progress Report

Dear Support Team,

I am now up and around after spending about 10 days in bed.

I am gradually resuming my exercise program, with 4.5 miles per day on bicycle for the past three days. As soon as I feel able, I am planning to bike the Triangle around Incline Village. It is about 10 miles long with a mid-point gain of about 900 vertical feet.

My weight is up for the week, likely reflecting lower activity for the past two weeks.

The Incline Village Triangle

From 6225 to 7120 Vertical Feet

Mon, 11 Jul 2005

Plateau

Ed,

I notice from the Breathing tribe hike that I am still pretty out of shape, and that the hike would have been a lot easier just a few years ago.

Although I did not really get sore, there were times when my lungs burned when I was still at the end of the pack, and everyone, but one other person, was gaining on me.

One other person stayed behind to encourage the two of us when they could have easily kept up with the group. While I would have kept to my agreements to complete the hike (in spite of the second worst performance of the group and the sometimes burning lungs), the encouragement was very nice.

This is confirmation that my 30 pound weight loss and recent addition of walking an hour a day is not enough, and that “Body in Shape” is a far better goal than “I weigh between 170 to 180 pounds”. It is also evident to me that a snapshot like “Body in Shape” has far reaching implications, and that the changes needed to achieve those simple three words can be quite large with some completely unforeseen changes necessary.