Before And After Photos

Age 56. I need some help.

I don’t have an after photo yet, so here’s the before. This is age 56, photo taken on June 10, 2017. I’m on a scuba diving adventure aboard the Cee Ray dive boat. In the cup is orange juice, and on the plate is a sweet roll. Tons or carbs are eaten between dives, as this particular activity really sucks the energy out of your body. I’ll get another pose like this in 90 days and we’ll see how things are coming along.

First Odd Scuba Dive

Searching diligently for the neighbor’s lost contact lens. 

Today I made my first real dive. Even it was a technical event, with a maximum depth of 2 feet and an average of 1 foot with 12 minutes total time underwater.

Where was I? You’ve probably already figured it out. My 500 gallon hot tub was today’s dive of choice.

I’m not certified, haven’t taken my first official class, though I have completed the SSI computerized module for Open Water Diver. I’m extremely mechanically inclined, so didn’t feel at all out of sorts during this dive. Tested all equipment before submerging, with the knowledge that should I run out of air, well, it’s not really that far to the surface, right?

Oh yea!!

With total abandon, I plunged into the mental abyss. So cool. I mean, hot! I was literally in hot water, in a good way of course. It was so cool to be hot. This was the coolest hot thing I’ve done in forever.

Regulators worked perfectly. I changed to my secondary then back to primary. Check. No issues. Cleared a little water that had accumulated in the chamber, then went to breathing like a fish. Did some fiddling with the pressure valve on the reg, but at this depth, it’s pretty much not going to do anything.

The boyancy control vest was cool. Inflate, deflate. All systems, check. Dive computer… perfect. Water temperature was 103 degrees. Visibility crystal clear. Filters in the tub, yes, there they sat, looking all filterish. This was probably the coolest thing ever, and I haven’t even dipped a fin into a pool yet.

Soon, I’ll get all fishy-like and turn this into something real.

I start my first class April 29. Four hours classroom, four hours pool. I’m ready. I’m pumped. And I’m totally going to love this “whole new world” I’m about to explore.

If you’re thinking about taking the plunge, stop thinking and do it. I’m sure you’ll wonder why you took “forever” to make the decision and take action. That’s what other diving friends have said to me repeatedly–“you’re going to love it.” And you know what? They’re absolutely right!

The dog seems concerned. Is he going to come up for air anytime soon?

One more thing. The dive computer didn’t log this dive, even though it did provide me with details of the dive in real time. No logging since the depth wasn’t sufficient to be considered “real.” Oh well. My logged dives are coming up soon enough.


— Photo credits:  Tami Glander

High Calorie Meal

Easiest to consume high calorie meal, according to 4-hour body:

Macaroni, durum whole wheat, mixed with water packed canned tuna, and fat-free turkey/bean chili.

Mix the macaroni with a can of tuna and as much chili as you like, microwave it for one minute on high. Add a little milk or butter with the macaroni.  Have this for breakfast, lunch and dinner if you can manage it.


Use the following, based on the 4-hour body:

  1. Cissus Quadrangularis 2,400 mg TID
  2. Alpha Lipoic Acid 300mg 30 minutes before each meal
  3. L-Glutamine 10 grams q2h up to 80 gram loading dose, then 10-30 grams post workout
  4. Creatine loading 10 days 5 grams per day to prevent intestinal discomfort. Then 3.5 grams upon rising and at bedtime.

The first two will help with fat gain during Occam’s Feeding.



Meetings: The Four P’s

Meet regularly with direct reports. Use the Four P framework to organize your conversations:

People, process, projects, profit.

People:  Have them update you on anyone they may be responsible for. Ask who the promising leaders are and how they’re being developed for their next roles. Find out who’s not performing and what’s being done to get them on track.

Processes:  Have them explain what process changes they are working on to improve their performance and the customer experience.

Projects:  Have them describe the initiatives they’re working on to upgrade the services they’re responsible for.

Profit:  Have them give you status reports on their financial responsibilities. This includes their attention to time management, overtime and cost controls. Time is money.

Target Practice



Have you been to the shooting range? Indoor, outdoor, your backyard.  Wherever it may be, shooting live ammunition is a sobering experience.

Never fired a pistol? A shotgun? Right here, I have to admit I’m pretty weak in this regard. My entire experience is made up of one blast from the barrel of a 12g shotgun in 6th grade.  40 years later, I bought a Beretta PX4 Storm. For those who may not know, that’s a handgun that shoots 9mm ammunition.

Parked in the lane shooting at paper targets, wearing ear and eye protection against the roar of the cannon going off in the booth next to me, I asked myself, Why? And the only answer I got back was simple. For the experience.

Two years later, I sold the Beretta.

A year after the sale, I purchased a Savage Arms home defense shotgun and a Smith and Wesson handgun. At the same time. And just yesterday, I was back at the range with Dave, trying out his S&W Shield, his Glock, and a Sig Sauer. All handguns of different calibers.

Standing there facing the target, finger on the trigger, I once again asked Why? Why am I doing this… again? And why did I buy a shotgun? Especially a black shotgun with a pistol grip? Guess it has a certain menacing, cool factor to it. I’m drawn to that bad boy stuff, even though I don’t practice the dark arts myself.

The answer to Why? came back, same as before. For the experience.

I will never aim a gun at another human being. The pistol is for target shooting only. The shotgun is for shooting clay pigeons.

“Pull!” Just try to hit that flying orange disc as it launches across the sky. I’ve never done that before. Still waiting for the 10-day holding period to expire before I can pick the gun up.

When the weapons are finally cleared, and are safely in my possession, I’ll write more.

Is shooting safe? It certainly is safer than driving a car and many other things we do daily. In fact, it is extremely safe. Nobody gets hurt when things are done in a controlled, supervised environment, by people experienced in the ways of the weapon.

Target practice is a great stress reliever, too. All thoughts are focused completely on the object in your sites. Your breathing is controlled, your learn to relax and focus. You become very still for a brief moment in time.

It centers me, this act of pulling a trigger and feeling the terrifying release of energy. The arm jarring blow of a 40 caliber bullet exploding from a 4-inch Glock barrel keeps your mind on point.

I anticipate a rather delightful time at the outdoor range when, for the first time, I aim at those orange clay flying targets. I’m sure it will be a hit and miss affair. But through it all, I’m training my body and mind to work in closer harmony, building a skill that I’m sure I’ll never use for anything other than target practice.