Yesterday I uploaded a better same side S-lock video.  The video above it was
seven months older.  The instruction is better in the new one and after seven months of focused practice my technique is also better.  (I originally learned this lock decades ago.)  Since the latest video is so much better than the original I've decided to pull the old one.
 
However before I pulled the old one I took a screenshot of the two video's. I would like to point out that I am 25 pounds lighter in the new video than the old one. Regular Hapkido practice and eliminating wheat and dairy from my diet completely for the last three months
has been good for me.  I am still losing weight and on track for my target weight of 185
pounds.

 This stuff works folks!

I found the Pai Mei Diet to be largely un-sustainable and so I switched to the Bible diet.  Some have called it the Paleo Diet.  Here is my progress:

Calorie diet Today

Breakfast
1/2         cup oatmeal       = 83
TBSP      Raisins           = 40
TBSP      Honey             = 135
Cup        Coffee            = 2
tsp         Non Dairy Creamer = 10
tsp        Sugar             = 16

Total                         286

Lunch
Can        Tuna              = 191
1          Apple             = 116
2           Oranges Mandarin  = 70
1/4 Cup    Sunflower Seeds   = 182
2         bottles  Water             = 0

Total                         559

Dinner



Though my breakfast and lunch are largely predictable, Dinner is always a random variable.  I think this is okay because it allows me to socialize with the family and the dietary variety helps reduce cravings and round out any vitamin deficiencies.  My only hard fast
rule is that whatever is on the plate I do not eat anything derived from wheat or dairy.  I often try to substitute from other sources.  For example, on spaghetti night I’ll use brown rice in place of noodles. I also try to eat smaller portion sizes than I normally would and I avoid
dessert altogether preferring to simply eat an apple or orange instead.  I find that if I eat a salad prior to dinner and drink a bottle of water it helps reduce the amount of food I eat.

 
I estimate that on average I consume about 700 calories for dinner most nights.

 
Daily Caloric Intake (on average):  1,545
Weekly Caloric Intake (on average): 10,815
Monthly Caloric Intake (on average): 46,350

 
Daily Caloric Burn
 
8 Hours    Sleeping    = 549
10 Hours   Sitting     = 1520
1 Hour     Hapkido     = 600  (This is only three hours a week.)
1 Hour     Walking     = 400
2 Hours    Chores      = 680
2 Hours     Lying (TV)  = 240

Daily Total            3,989
Weekly Total           25,523
Monthly Total          102,092


 
 
Caloric Deficit

Daily Deficit          2,444 (Best case on Hapkido Days)
Weekly Deficit         14,708 (Assumes three hours of Hapkido)
Monthly Deficit        55,742 

 
 
The conventional idea that a pound of fat is roughly 3,500 calories is essentially flawed. The human body simply doesn’t work this way.  However in lieu of a more realistic formula we’ll use it.  

Accordingly:


 Daily Fat Burn         69% of a pound or 313 grams of Fat
Weekly Fat Burn        1400 grams or 3 pounds of Fat
Monthly Fat Burn       5600 grams or 12 pounds of Fat


 Since starting my diet in November I have lost 22 pounds so surprisingly the conventional equation isn’t far off for me.