Training Log: Entry 3379

AM WORKOUT (0350 natural wake up/snooze until 0400)

Roll out on LAX ball

80x320 reverse hyper

3.5 mile/60 minute treadmill walk at 5 incline

2:30 hang from bar, pull up every 30 seconds (15 second PR)

BREAKFAST

Short walk w/dogs

Notes:

* I’m back on schedule after travel and, in turn, really want to focus on recovery because things are going to get hard and heavy, so kept the speed consistent and just upped the incline from last time.  Feels good on my hips.  My left hip flexor is a little angry right now, which is an improvement from the pain on the right side, but still something I need to keep aware of.  

* I still look forward to these training days.  Really just dig this plan.

* That PR on the hang from bar was pretty awesome.  I definitely want to keep this regularly programmed into the training.  Very low effort and high effect.

* Already seeing/feeling the carb magic.  It’d been 2 weeks since my last carb-up, so I imagine this will be even more dramatic than last time.  Once again, it’s awesome how I actually experience satiety from the meal and don’t feel a compulsion to binge.  I enjoy the food, eat my fill, and then walk away ready to get “back on the program”. 

* Which, on THAT note, this is going to be a week of fasting focus/Velocity Diet.  And not because of the above meal, but because my Valkyrie is teleworking this week, so I have no one to eat lunch with.  It’s much simpler to pack Metabolic Drive than make a meal for myself, and without someone to eat with I have no real incentive for a “real meal” for lunch, so I’m just going to PSMF up until my end of day meal Tues-Fri, and then eat a BIG end of day meal.  I’m excited for this: it’s how I’d prefer to eat, if given the choice.  I’d rather feast WHEN I eat than have small meals.  Kinda why the warrior diet always appealed to me.

Training Log: Entry 3378

AM WORKOUT (1100, day off work, trained around lunch)

 OPERATION CONAN: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 2, Day 1

https://www.youtube.com/watch?v=crw-NybxEcw

WARM UP 

Roll out on LAX ball
50x180 reverse hypers
30 second squat stretch
Sets of Bar (w/30 second stretch), 85, 195, 245 and overwarm walkout with 335

MAIN WORK 

5x6x295 squats 

Superset

5x6x128  axle strict press

(Hang from bar for 30 seconds between press and squats)

SUPPLEMENTAL CLUSTER 

3x10x55/1x14x55 incline db bench

4x10x10lb NG chins

4x27 GHRs (off camera)

ASSISTANCE 

3X10 standing ab wheels

TOTAL TRAINING TIME: 48 minutes

Notes: 

* Keeping this brief for now, but got this in after breakfast before lunch.  Day off due to federal holiday.  Kept rests short and really crushed this workout.  Hip was feeling great and I could move fast.  Really just strong in general.

* Forgot to advance the incline DB bench weight, realized it toward the end, so went for max reps on the final set to compensate.

* I'd say based on the youtube thumbnail Operation Conan is a success so far.  I weighed in today at 80.6 kg, which is a dropoff from 81.4 2 weeks ago, but between travel and that weigh in being artificially high, I'm trending in a positive direction.

* Got in a LOT of leisure walking today.  About 6+ miles total, all outside in the sun.  Walked the dog 3 times and went on a family walk.

* Today was the carb up meal: 2 generous servings of a rigatoni casserole with Italian sausage, 2.5 pieces of garlic bread, and 4 of my wife's wonderful pumpkin snickerdoodles with some honey (the local stuff and the stuff from Cozumel) and fairlife skim milk.  We went out for breakfast, which was at First Watch, where I got a bacon and jack cheese omelet with butter and sour cream, 2 sunny side up eggs, a pork sausage and some bacon, and for lunch I had 5 patties from Culver's with butter, and the majority of my kid's leftover triple cheddar burger (I ordered a double, they put on an extra patty, never correct your enemy when they are making a mistake).

 Training Log: Entry 3377

No food porn photos today, but still an awesome day.  We got up early-ish so we could spend more time with my in-laws before they took off.  Got in my 50 squats and push ups, Valkyrie made me my typical weekend breakfast, we saw off the in-laws, and I fasted through lunch.  I was still pretty satiated from dinner the night before, and breakfast had me in a good way.  Took the family through the Culver's drivethrough on our way to the Back to the Future musical though, so I got what was leftover of my kiddo's double cheddar burger.

Went to our favorite local Hawaiin BBQ place for dinner, and I got a loco moco (very light on the gravy, like 1 forkful), along with kalbi ribs and some bbq chicken.  Very clutch.  In general, I underate today for Operation Conan, but it's setting me up for a BIG meal tomorrow, as I'm breaking in my smoker with a LOT of ribs.

I also got in a fair amount of walking, and I got to do my mat pulls today, feeling about 95% back to normal now.

13+6+3x405 off of 6 mats.  I MIGHT have had a 14th rep on that first pull, but this was still a big victory for me.

Started looking to the future.  I have a cruise that leaves on 28 Dec.  This means, sticking with Tactical Barbell, I can get in five 3 week cycles total (counting the one I've already done) before that cruise, which I can consider a bridge week.  K Black recommends 4 3 week cycles of General Mass, followed by a bridge week and then 2 3 week cycles of Specificity.  I'm intending on deviating from that, and doing the five cycles of General Mass, bridge week on the cruise, come back to specificity.  

Once again: I am so excited to see this through.  I love feeling this way.

 Training Log: Entry 3376

AM WORKOUT (0400 wake up via alarm)

Roll out on LAX ball
75x320 reverse hyper
60 minute walk on treadmill at 3.5mph pace and 4.0 incline

BREAKFAST

Short walk w/dogs

Notes:

* Day off work today and I had some physical chores to knock out (taking the leftover wood from our deck project, loading it in the pick up and dropping it off at the dump) and was feeling pretty sore from this week, so I made this a legit recovery walk and just kept it light and easy.  The reverse hypers still worked their magic.  My hips ache, but not to an unreasonable amount.

* May try to get in another walk today.  Weather is good and sun is out.

 Training Log: Entry 3375

AM WORKOUT (0400 wake up via alarm)

OPERATION CONAN: Initial Shocktrooper Assault

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 1, Day 2

Low handle trap bar lift 

5x8x395 

SUPERSET 

Axle bench press 

5x8x196 

SUPPLEMENTAL CLUSTER 

Belt squat (Fringe Sport Mammoth belt squat) 

4x12x180 

loaded Dips 

4x12x20lb 

Axle curls 4x12x48

ASSISTANCE

Standing ab wheel

3x10

33x10lb lateral raise

Total training time: 54 minutes

BREAKFAST

Moderate walk w/dogs

Notes:

* Each and every workout is the best one I’ve had. Perhaps that’s the silver lining when you start the program really beat up.  The first time I ran this week, I basically self-destructed each time I put the weight down with the trap bar, and I’d have the world’s slowest initial rep to mitigate pain and prevent re-triggering the issue.  Today, I felt very confident in breaking the weight off the floor, to the point that I was able to regrip on the 4th set when the weight tipped too far forward and get in another rep off the floor.  No twinges or feedback from my back on this, and, in turn, I tore through this workout and felt strong. 

* Bench weight was perfect.  I miscalculated the first time I did this.  Got some room to grow.  With the dips, I was going too light, and this was still fairly easy, but more challenging than bodyweight.

* Still playing it fast and loose on the belt squat.  I’m really happy I can include this movement though.  Great to get in more squatting.

* I’ve been a very good boy as far as program compliance goes.  Those lateral raises are the only deviation.  It’s honestly nice to have something so structured that I can shut off my brain and just get done.

* Tang Soo Do wasn’t too terribly active last night, but enjoyable.  We got to make up our own one-step self defense protocols.  At one point, the Valkyrie stopped defending and just wanted to try to stump me when it came to escaping from grabs, which was a blast.  Broke out a lot of Bas Rutten self-defense style stuff.

* Schedule is still a little screwy with travel: this is the final lifting workout of the week, despite only being 2 workouts.  I’ll get in a mat pull on Saturday, and get in walking on Friday.  I have the day off on Monday as well, but I’m going to see if I can finagle getting in a lifting workout in the afternoon on that day.

* On the Operation Conan homefront for meals, last night we went Bavarian…esque.  

For the Valkyrie and the Kiddo, we had some soft pretzels to go along with some sausages (which I’m going to offend my Bavarian/German/Austrian audience when I admit that, for the kiddo, it was a Hebrew national hotdog).  Valkyrie is using “Factor” meal prep, and with that got some bison, pork, cheddar jalapeno sausages as a protein add on, so I grilled those up, and also threw in some Teton Waters grassfed beef polish sausages and some of those organic grassfed hot dogs I like, all 3 of which are on my plate, alongside some pastured sunny side up eggs, grassfed cottage cheese and pork cracklin’.  I ended up having 1 more hot dog after this.  I REALLY think that the cottage cheese is a fantastic lever for mass gain.  It’s cheese, yes, which makes it hyperpalatable to me, but it’s so jacked up in protein compared to conventional cheeses that I feel it alters ratios in a beneficial way.  I’m still trying not to overconsume it, but adding it to every meal seems to be working well.  

* Which, on the topic of working well, caught myself post-pump and I’m filling back out again.  Spending the summer getting lean was a positive move for sure, and definitely set me up to gain, but I was very stringy at the end.  It’s good to look more like how I feel.

 Training Log: Entry 3374

AM WORKOUT (0352 natural wake up, snooze until 0400)

Roll out on LAX ball

75x320 reverse hyper

60 minute treadmill walk at 4.0 incline

First half mile was at 3.5 pace, then each half mile went up by .1 until the 3 mile mark, then did .25 miles at 4.1, then the remainder of time at 3.5 to get in 3.73 miles in 60 minutes.

BREAKFAST

Short walk w/dogs

Notes:

* This continues to be one of my favorite parts of the program: it’s always just what I need when I need it.  I woke up quite sore from yesterday’s training, specifically in my glutes, hamstrings and quads.  Rolling out helped, and then movement was the medicine.  Once again, said I was going to take it easy, which is why I started at 3.5, but I saw a portal and jumped through it, ala Jon Andersen.  By the time it was done, I felt restored.

* Outside the scope of this workout, but I also really appreciate the simplicity of execution on this.  I set up the gym the day before the workout, to speed up my mornings, and it’s awesome only needing to get 2 bars set up.   

* Reverse hypers continue to be very restorative.  

* Tang Soo Do tonight.  We signed back up for 3x a week, which will start next week.  Valkyrie has her fire lit up on getting after more rank, and my kiddo wants to be able to defend their crown.  I think I might actually try to conquer this whole “loosen up” thing I keep getting told to do during my hyungs.

 Training Log: Entry 3373

AM WORKOUT (0359 natural wake up)

**OPERATION CONAN: Initial Shocktrooper Assault**

*Tactical Barbell Mass Protocol*: Grey Man-Cycle 2, Week 1, Day 1

WARM UP

Roll out on LAX ball

50x180 reverse hyper

30 seconds at the bottom of a squat

30 seconds at bottom of squat w/bar on back

Sets of Bar, 85, 175, and 225 for warm up, overwarm walkout w/335

MAINWORK

Buffalo Bar Squat

5x8x275

Superset

Axle strict press

5x8x118

SUPPLEMENTAL CLUSTER giant set

(3) Incline DB bench

2x12x55

2x12x50

NG Chins

4x12 (first 2 sets no break up, then stop at 10 and stop at 9 for next 2 sets)

Standing ab wheel

3x10

SUPPLEMENTAL EXERCISE

GHR

4x24

Assistance

50 band pull aparts

Total training time: Approx 50 minutes

BREAKFAST

Short walk w/dogs

Notes:

* Best I have felt in a LONG time. No pain, and as such, I learned how pain begets pain and the opposite as well. Because my hips ached so much, I was moving really slow on the squats, which was putting a lot of stress on my knees, which caused my knees to ache. Since I could move faster through the eccentric today, my knees felt better. I’m still going to keep up the rehab, as it will now be prehab. But last cycle, this workout crippled me and I seriously wondered if I’d have to scrap the program, so this was a great sign.

* Kept rests close to 1 minute on the main work until the final set, which was more around 90 seconds for the squats. Kept it close to 1 minute for the supplemental work as well.

* The DBs were a bit too heavy for all 4 sets, but this is still progress to do 2 sets at a heavier weight. I can try to Hepfield this and just keep using heavier weight on more sets until I eventually get it on all 4. Similar progression for the chins.

* I realize that hip flexor pain I was feeling on my left side might actually be from the GHRs instead of the squats, as I triggered it during that movement. I need to ensure I remain diligent through the execution of it.

* My dog is enrolled in daycare now, so I’m not getting as much walking in the morning. Something to factor in.

* Tang Soo Do tonight. 1-step week, so it tends to be a little less physically intense.

Training Log: Entry 3372

Final travel day.  Good chance I lost a little weight on the trip.

But also: can you imagine getting to eat like I ate on this trip and your biggest issue is being too lean when you get home? This is living.

Which, on the topic of eating, I got in a can of sardines at 0600 for breakfast

5 patties from Wendy's for lunch. $1.29 per patty: what a deal!

Texas Roadhouse to go for dinner. 2 sidekicks of ribs, with grassfed cottage cheese and pork cracklin

Operation Conan is a success.  The Recon and Scouting phase is over: tomorrow is the Initial Shocktrooper Assault

Also, still managed 50 squats, 50 push ups, and over 11k steps today.

And forgot to mention it before, but on Saturday I did a 2 minute hang from bar challenge, just because I could

 Training Log: Entry 3371

Quick recap of where I've been.  Left on Friday to drive to Wisconsin Dells for a Tang Soo Do tournament on Saturday.  We stayed the day on Sunday, and we're driving home tomorrow.  Friday, Sat and Sun I woke up and started each day with 150 prisoner squats and 100 push ups by doing 10 rounds of 15-10.  Beyond that, the only activity was walking and what I did at the tournament.

Tournament went poorly.  I took last in Weapons, Forms and sparring, and I withdrew from breaking because they changed the rules DURING the rules meeting and said we had to include a foot technique in our creativity break, which was not going to work with the bread I had put together, and I was just pretty pissed off with the organization at that point.  But I got to participate in a "team sparring" event, which was a blast.  We were on teams of 3, a member of each team would face off against another in 1 on 1 sparring for a single 90 second round, goal was to score as many points as possible in the time limit, and contact was permitted, not still not hand strikes to the head.  

Contact was PERMITTED, but it was still in a quasi-state where "excess" contact was frowned on.  I don't do great under those rules, but I went up against a 2nd degree black belt that had tooled an equal ranked black belt from another team with the same technique: spin hook kick to the back of the head.  I came in with 2 goals: shut him down and score A point.  And I did exactly that.  Everything he'd spin, I'd either move off angle, close the distance, or flat out kick his leg back down, and eventually he had to put away his favorite toy and fight me on my own stupid terms instead, which he wasn't as comfortable in.  I scored at least one point with a body punch, and possibly some more, but I came in 5 ranks below this person sparring in a style that is still alien to me: I walked out smiling.  I even ate a kick to the face and felt so goddamn alive from that.  I really miss for real sparring, and the grappling I do sorta scratches that itch, but it would be nice to bang again.  Also, our team on Bronze, so that was cool.  I was part of a team of patched together dudes who didn't have enough folks from their school to form a team, and one of those members included a random Second degree black belt who asked if it was ok if he joined my team, and it totally felt like that scene from "Sidekicks" where Chuck Norris joins the team with River Phoenix.

The feedback I got for the forms is what I always get: I'm too stiff and I need to flow more.  Years of lifting, where being stiff is a boon (outside of the ballistics) is hard to overcome, and I'll have to decide if I care enough to do it.  In sparring, my head wasn't right.  My family had a medical emergency in between my open hand form finishing and sparring starting, which everything is fine now, but I really just wanted to be done at that point.  I also got kicked in the groin and the other dude was given a POINT for doing that vs losing a point.  I probably should have sold it, but again: I just wanted to be done at that point.

It was still an awesome tournament though, because my kid actually won the championship cup.  They placed the top in the age category amongst the ENTIRE competition: not just in their own individual division.  They came home with 2 gold medals, 1 silver (silver in sparring), and the Cup.  They're absolutely over the moon and I couldn't be prouder.

I get back on Monday, and will lift on Tuesday.  I am legit excited about training.  I can't wait to get back to it.  Been a LONG time since I've felt that way.  Really, my headspace is in a great spot.

I'm also excited because my Ninja Woodfire XL came in the day before we left, so I have that at home waiting for me.    

Diet was awesome for the trip.  Didn't skip a beat.  Only issue was some slight undereating: I fasted through lunch for quite a few days, but when I could eat, I'd eat big.  Highlights include a truckstop that served dry rub only ribs and a REALLY awesome breakfast buffet at the place we were staying at.  Some photos below.

The Ribs

Brisket and half a chicken for dinner

A standard breakfast at the buffet (rounds 1 and 2 pictured)

Dinner on saturday: double cheddar burger with brisket

Dinner on Sunday: Double cheddar burger with a fried egg, pulled pork and bacon

I was in Wisconsin: had to have cheese. 

 Training Log: Entry 3370

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Recon and Scouting

Roll out on LAX ball

70x320 reverse hyper

3.7 mile/60 minute treadmill walk, first 1.5 miles at 4 incline, second 1.5 at 4.5, final .7 at 5

2:15 hang from bar with pull up every 30 seconds (new PR)

BREAKFAST

Longer walk w/dogs

14232 steps before 0740

Notes:

* This should conclude the Recon and Scouting phase, with next week being the initial assault wave/shock troop phase.  I’m only getting in 2 lifting workouts this week, but that technically falls within the scope of “Fighter”, so I did one TB workout instead of another, which still works.  2 decision points driving this.  My left hip is still a little achy from the squats, which, in and of itself, isn’t too concerning, but given I have a Tang Soo Do tournament on Saturday and a clinic on Sunday, I’d prefer my hip to be in a more functional state so I can kick above my waist, and trying to cram in a workout beforehand is going to make the 7ish hour drive miserable, put me in a compromised state of recovery, and reduce my effectiveness.  What would I gain from the workout?  Some sort of muscular stimulus.  With no lifting competition on the horizon, the decision is easy, but I’m also pretty proud of myself for making it, because not long ago I would have unquestionably fit this in somehow.  And, upon my return from the tournament, it will be another 2 days of lifting that week vs 3, since I get back on a Monday, but I’ll use that to break in to the next phase, where I’ll be using 5 work sets.

* These walk workouts can’t be skipped.  They’re doing awesome things for my recovery between workouts.  I’m also noticing that, typical me, I keep progressing these workouts.  I told myself this morning I was just going to take it easy, and instead I used a higher incline than last time.  The goal is NOT to become a champion walker, but I’m at least making it a point to breathe through my nose the entire time, which is autoregulating me.  Meanwhile, walking fast on an incline does seem to be helping with aches and pains.  I remember Dan John said walking backwards uphill was good for knees too: I’ll have to give that a try.

* The PR on the hang was pretty cool.  It’s such an easy way to build/maintain grip strength.

* We skipped Tang Soo Do last night: kiddo seemed like they were coming down with a bug, and we wanted them to be rested and recovered for the tournament.

 Training Log: Entry 3369

AM WORKOUT (0410 wake up via alarm, late night last night, slept in)

**OPERATION CONAN** Recon and Scouting

*TACTICAL BARBELL MASS PROTOCOL* Grey Man-Week 3, Workout 2

WARM UP

Roll out on LAX ball

50x180 reverse hypers

Sets of 135, 225 and 315 on trap bar

MAIN WORK

Low handle trap bar pull

4x3x450

SUPERSET

Axle bench press

4x3x221

SUPPLEMENTAL CLUSTER giant set

Lever belt squat

4x8x205 loaded

Dips

4x8x50lb

Axle curls

4x8x66

ASSISTANCE

Standing ab wheel

3x10

Band pull aparts

1x50

Lateral raise dropset

35x10, 35x5, 35x2.5, 35xEmpty hands

TOTAL TRAINING TIME: 52 minutes

BREAKFAST

Short walk w/dogs

Notes:

* Best training day I’ve had all cycle.  No pain at all in the right side, and no feeling like I was going to self-destruct upon setting the weight down.  I was able to hold my brace for the entire set on all the trap bar lifting.  My left hip is a little buggy, and I honestly think it’s a bit of overuse from all the reverse hypers I’ve been doing to heal the right, but I’m willing to take that.  Felt strong today, and, in turn, could move VERY fast through the training.  If I capped it after the pull aparts (which is to say, without deviation), I’d have finished in 45 minutes.  I honestly did not anticipate the heaviest week being the week I enjoyed the most, but the shorter rep sets really are nice.

* Kept it close to 1 minute rests for all the main work and the supplemental giant set.  

* Breaking the weight off the floor was SLOOOOW, but part of that is confidence and part of that is training first thing in the morning.

* My warm-up isn’t as diligent was it’s been, but still effective.  Trying to find a balance there.

* Looking forward, I have a travel day on Friday, and I’m not sure if I’m going to get up early to get in the final workout of this cycle or not.  I have a few different COAs, and one is to do just that, the other is to wait until I get back from our tournament and hit the workout on Tues/Weds, and the other is to just skip the final workout and start the next cycle upon my return.  If I take THAT COA, I’ll then be in a situation where I could only get in 2 workouts on THAT calendar week, assuming a schedule of lifting every other day.  And I may just do that and then get back to the schedule on the next week.  Joy of the Recon and Scouting phase: I can screw around.

* Also on that topic, my progression plan is to spend the next cycle with the same weights for the main work, but to move from 4 work sets to 5.  For the supplemental work, I’ll up the weights, since there’s no such range to work with.  Then, once THIS cycle is done, I’ll up the weights and go back to 4 sets, then repeat.  I like how that will really allow me to stretch out progression.  Somewhere in there will be bridge weeks, specialization, and maybe even implementation of Tactical Barbell 1 style work to focus on strength.  In general, I am REALLY digging Tactical Barbell for what I want these days: 30-50 minutes of lifting 3x a week with time to focus on other stuff, a logical and sustainable progression style, and the ability to improvise as needed.  I don’t know if anything shiny is going to get in the way of this.

* Got another Tang Soo Do class tonight.  My puppy is finally able to get enrolled in doggie day care, so I may get in fewer steps during the day due to less walking, but we’ll see.

* Still seeing the weekly carb magic: 2 days post meal and I’m looking lean and full.

 Training Log: Entry 3368

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Recon and Scouting

Rolled out on LAX ball

70x320 reverse hyper

3.7 mile treadmill walk at 3.7mph and 4 incline (60 minutes total walking)

BREAKFAST

Longer walk w/dogs

Over 14k steps before 0730

Notes:

* Woke up completely pain free in the troubled hip.  It’s been so long that I kinda forgot what it felt like to feel healthy, which is really the summary of my training life.  My LEFT hip is a little painful these days, but I feel like this is more the outcome of pushing hard in yesterday’s training vs an indication of a new injury.  And, in turn, this workout was awesome for that recovery as well.  I dig how the pieces all fit together on this, and my compliance with it has been helpful as well.  Outside of my once a week one set of deadlifts and walking a bit more than RX, I’ve been a good TB soldier, and even the walking is more leisure activity than actual focused walking like these workouts. No going berserk with WODs yet.

* I always tell myself that I’ll make this walk easier, but I always HAVE to find some way to progress when push comes to shove.  Went .1 mph faster than last time.  I’m still breathing through my nose for the whole thing, so I’m not pushing the intensity particularly hard, but these aren’t leisure walks.  And the reverse hypers are continuing to work their magic.  

* I’ve got Tang Soo Do tonight.  It’s the week of our tournament, so I imagine the focus is going to be more on polish than anything too intense.

* In a very bizarre scenario, I ended up being the one making farmer’s casserole last night.  Valkyrie had a schedule change and the kiddo was looking forward to this meal, so armed with only clear instructions and a cursory knowledge of how to boil water for pasta, I put together a meal that the kiddo said tasted almost as good as when mom makes it.  Honestly, it was a psychological win, because making carbs for myself is still a really weird thought, but knowing my kiddo was excited for it and my Valkyrie would eat it when she got home went a long way, and this will also serve for leftover night.  Thankfully, the cookies were already made, so along with 2 generous portions of casserole and some scrambled eggs, I had 4 pumpkin snickerdoodles with some raw honey (I actually DID bring back the cinnamon honey, but kept the dosage low enough to not suffer, and then used that honey from Costa Maya) and some fairlife skim.  The most unique part about this experience was that I actually achieved satiety with this meal.  Up until this very meal, whenever I’d do these meals, I’d “cut myself off”.  I’d be snacking on the food as I was putting it away, stealing a noodle here and there, sweeping up cookie crumbs, having a little taste before I finally walked away.  This time, I went to engage in those behaviors, and found myself completely not desiring any of the food once I had finished off my final cookie.  It wasn’t martyrdom: I had no more interest in food.  I wonder if I’ve achieved the “metabolic flexibility” I’ve heard about, wherein my body has the ability to switch between carbs and fats as a fuel source without difficulty.  Much like greasing the groove, I’ve heard the analogy that it’s like a switch/lever, wherein, if you don’t pull the lever often, it can get stuck in one position, but the more often the lever moves, the smoother the transition.  Be a curious thought.