About

Welcome. I assume you’re here because, like me, you’ve gotten tired of sitting on your ass all day getting pudgy. You are my people. About 5 years ago, I was, indeed, your leader. And here we are.

Since I decided to get cracking about 5 years ago – and really, in earnest, about 3 years ago, I’ve dropped about 80 pounds, and went from a 38″ waist to a 28″. So small, in fact, I have a hard time finding clothes that fit, because jeans – especially my go-to Calvin Kleins – stop at 29″. That’s a good problem to have. If you read through all the pages here – and there are many – you’ll pick up lots of tips and tricks, as well as follow me on many of my adventures. But I wanted to encapsulate the important ones, and explain briefly how I got here, and what I used to do it.

Diet

This is where it all begins. They say “weight loss begins in the kitchen” and they would be correct. You can’t out-exercise a bad diet. To that end, for me, it’s keto. Keto is, basically, low-carb. You can Google all the science about keto and make your own choice, but it works for me. Granted, that means cutting out all the tasty things – donuts, Oreos, ice cream, bread, potato chips and so on. And let me tell you, I love these things. But I love size 28″ more. I try to stay under 20g/carbs a day, which is ridiculously low – for my height, age, etc, on a “normal” diet, I could have between 400 – 500 grams of carbs per day (according to the USDA), so you can see I’m way, way under that. Now, in order for keto to work, it’s all about the macros – that being, carbs, protein and fat. When you cut carbs, you have to take in a lot of fat, because that’s what you end up using for energy. It sounds counterintuitive, but dietary fat does not equal body fat. So, butter is my friend. Along with meats, cheese, seafood, etc. Quality food that is high in protein, high in fat, and zero (or very low) carb.

There’s more to it than just that, but that’s the gist. But I’m not done; now, I’m working on body fat (currently 13%) and muscle, and running. Fitness and diet never ends.

Exercise

I’m at the gym, every single day. I get up at 2:30 AM (yeah, there’s a 2:30 AM, kids), and I’m at the gym around 3. I’m always there at least 2 hours; sometimes 3. Because of my odd job, this helps me keep on a normal schedule, and really evens out my day. It was hard at first, but you get used to it.

At the gym, it’s a mixture of cardio and weights. 5 minutes either walking fast or running on the treadmill, then 5 minutes of lifting heavy, then back to the treadmill, alternating the entire session. It’s basically my own modified HIIT/circuit training, and it works. I sometimes go walk or run (personal best 5K: 26:56) or Kangoo Jump after the gym, as well. It’s all about the steps.

weightsI also exercise at home – I have a Bowflex Max elliptical, adjustable Bowflex SelectTech weights, Perfect Pushups, and the AbCarver. No matter where I’m doing my thing, I have my awesome Super Awesome Good Job YouTube Playlist going – I’ve scoured the YT, and found about 400 of the best exercise music videos out there – if White Zombie doesn’t get you going, nothing will. And if you’re not a fan of WZ, don’t worry, Debbie Gibson won’t be far behind. When I’m running my playlist, I’m doing it through my wireless Beats by Dre – I don’t know what kind of doctor he is, but he makes some pretty good cans.

Adventure

I’m always on the go. Always. Cycling (mountain biking, really), hiking, kayaking, urban exploring, unicycling – if it’s active, I’m doing it. I’m also known to throw a bowling ball (I even have my own!), play tennis on the rare occasions I can find a partner, and, yes, I shop like there’s no tomorrow (and the way things are going, there might not be). You can check out my adventures by following the links at the top or bottom of this page.

My current personal bests are: cycling, 100 miles; hiking, 26 miles; kayaking, 20 miles. With summer here once more, I intend to break all those records.

Tech

Because I’m King of the Nerds, I use tech to help keep me on track. It started with the Fitbit and the Fitbit Aria scale (whom I usually refer to as “bitch”); then I started mapping with Endomondo (an awesome free GPS-mapping app); then I added the amazing Suunto Ambit 3 Peak GPS watch and the corresponding Movescount app, which I also use for mapping, weather alerts and not getting lost; and finally, the Apple Watch, with all of its cool fitness features (and I’m well over 675 straight days hitting my Apple Watch numbers). Numbers help – well, they help me, anyway. Seeing everything laid out in front of me – whether it’s calories in, calories out, steps taken, miles moved or my super-cool Master Activity Map, tangible data really helps with the motivation.

Guitars

In addition to being Dangerboy, and spending inordinate amounts of time pushing myself on trails, or in the boat, or on the bike, or whatever, I’m also a pretty accomplished musician. These days, however, I’ve pretty much hung up my “life on the road”, although I do have an amazing collection of instruments, some dating back to the 1940s. I still pick up a guitar or bass every now and then, and I’ll bang out “Funkytown” on any piano I come across. I have debated getting back on stage, and if the right situation presents itself, I just may.

Just a few of my basses.

Just a few of my basses.

Link:
Guitars and Basses Photo Album on Facebook (nowhere close to all of them, but some of the cooler ones)

I’ve had a number of my guitars featured in various magazines, including these four, which have all appeared in Vintage Guitar magazine over the years. Because of my work, I’ve also done things for other magazines, like Guitar World and Guitar Player, just to drop a few names.

vg-1vg-2

Aaaanyway, stick around. Get motivated. If you don’t like your huge fat ass like I didn’t like mine, get cracking. Walk. Hike. Bicycle. Get off the frigging sofa. If I can do it, anyone can.

Oh, and if you’re wondering what a 20-mile urban hike looks like, well, here you go. This was a great day.
20-blog

…and here’s my (at the time) personal best 80-mile bike ride, since superseded by a Century Ride :
80-miles-620

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