pics of abs I'd like to have. . . (not that I'm gay, honest!) 

more ab photos

Here's another photo of abs I'd like to have. . .

read something today saying I'm probably genetically predisposed AGAINST abs. . . bad times.

As you can see, once I get to 3.7% my abs will look like Tom's. Surely there's no genetics involved in looking like this either, right?  

Groceries purchased 02-21-2005. 

drilled holes in belt, because it was, ahem, too big.  

Weight / Measurements and other thoughts.

As always, my focus is not on the absolute numbers, but the trends revealed by the numbers. Apparently, I've dropped 4.6 pounds from last week. That's a pretty big jump. However, From 01.09 to 02.26 (7 weeks) I've gone from 257.0 to 239.1 -- some 17.9 pounds. 18 pounds / 7 weeks = ~2.5 pounds per week. That's right on schedule. And, truth be told, I'm doing it without much trouble these days.

Main factors in my view:

1. Got rid of Dr. Pepper;
2. More focused on calories;
3. More smoothies (350-400 calories and usually 2-3 servings of fruit; practically speaking, they are very filling);
4. More soup. I think soup just fills me up and that feeling of satiation (word?) revokes my apetite sufficiently. (I actually remember this from wrestling. It's nearly impossible to down 1,000 calories in soup, you have to have like a gallon of it. . . but 2-2.5 sandwiches will get you 1,000 calories no problem).
5. I am eating much more bread too.
6. Treadmill. The treadmill is arguably the biggest thing. It's the newest weapon in my arsenal and I think there are multiple reasons to believe it's quite effective.
a. It's available all the time.
b. Whenever I watch TV I walk on the treadmill. This has a twofold increase on caloric consumption/expenditure. First, it's burning extra calories, at a time when if I was pasted to the couch, I'd have even fewer calories being burned; second, it provides for an increase in my metabolism for some period of time; and 3) there's a potential that this is causing earlier digestion removing the body's ability to digest some foods, and kicking the foods out of my body before all the calories are absorbed (#3 is my theory, it could be complete bunk :-0). Also -- since I pretty much don't run at night in my neighborhood, it's drastically helped to increase my run miles, because now I can run after school/work -- no problem.

I happened to catch the MN Gopher Wrestling special and J. Robinson (the coach) was talking about his wrestlers cutting weight -- 'it's actually pretty simple, eat few calories and burn more fuel, and the weight comes off.' It's totally true, and something I know because I've done it a few times, particularly when I wrestled in high school. It's totally working for me right now too.



Here's the weight update:


Weight
5-day weighted averages
Week ended / weight / body fat %
01.02.2005 / divby0
01.09.2005 / 257.0 / 36.8
01.16.2005 / 252.3 / 34.6
01.23.2005 / 251.9 / 29.1
01.30.2005 / 248.0 / 31.5
02.05.2005 / 244.9 / 30.2
02.12.2005 / 246.4 / 30.1
02.20.2005 / 243.7 / 30.2
02.26.2005 / 239.1 / 27.1



Therefore, I did, in fact, lose 2.7 pounds (on a weighted average basis) over the past week. This is right in line with the lose 2.5 pounds per week initial philosophy.


Here are my most recent measurements:

02.26.2005
C: 45.5;
B: 14.0;
T: 24.50
N: 16.5;
UW: 44.25;
LW: 41.25;

01.29.2005
C: 47.00"
B: 13.50"
T: 23.75"
N: 17.00"
UW: 45.00"
LW: 41.75"

LESS

06.20.2004
C: 53.00"
B: 17.00"
T: 27.50"
UW: 48.00"
LW: 43.00"

Do chicks like abs?

Here's an interesting article saying chicks don't really like abs. Ladies, is it true?

Anecdotal evidence suggests otherwise.

New Theory - Treadmill

I have a new theory about my treadmill walking and newfound weight loss. It's definitely not for the squeamish.

I tend to eat. Next, I walk on the treadmill. This tends to keep my digestive tract in fine working order. It's my belief that the longer food (calories) are in your stomach, the more of the food is absorbed, and the more food is absorbed, the more calories are input into your system. Therefore, if walking on a treadmill after a meal, hastens the exit of foodstuffs. . . it would seem to me, all else being equal, the less time food is within your digestive track, the fewer calories are absorbed by the body.

I'd be delighted if someone were to confirm this. Otherwise, it'll be nothing more than wide open speculation on my part. . .

k

abs2 -- I'd take these two (not that I'm gay, I repeat, not that I'm gay. . . just I figure, I'll walk 1,000 miles a week, and I'll end up here via starvation). 

here's ab goal no. 2. Either would work, I suppose. . . (again, not that there's anything wrong with it, but I'm not, i repeat NOT gay. . . ) 

Here's a pic of a guy with abs that I'd like :-). (not that I'm gay or anything. . . ) 

Blog Statistics

So I installed sitemeter.com yesterday, because I was curious about the traffic pattern for this site. . . it seems that people are in fact looking (dare I say reading?) at my blog.

In fact, I learned that 31 people looked at my site today, for an average during of ~2 mins (probably not very much reading), and there were 59 page views from those 31 visits. . .

So, it's something. . .

k

another great site

Here's another great site, showing very pretty woman who lost lots of weight. . .

good site

Here's my skinny booty site, which is pretty good. . .

Here's an interesting site about Mike another individual trying to lose some weight. . . coming down from 3something. . .

Weight to lose

Here a site about a contest to lose weight. . . essentially, website manages contest for weight loss among friends.

average caloric needs

Interesting post here. Mr. Venuto says "the average maintenance level for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 per day."

If I ate 2900 calories per day, I would maintain my weight; which was 265 pound calories. . .

k

http://kirsi.zerodistance.org/blog/archives/000224.php

Hi,

Here's an interesting post asking people to post link to their personal weight loss blogs.

In fact, I make the same request: Particularly men, who are trying to lose weight.

k

fitfoto.com

Here's an interesting site, fitfoto.com. Essentially, you give them your before picture, and they digitally create an after feature. Airbrushing in the New World Order I suppose.

How to get abs

OK, I now know the secret of how to get ab definitions. . . just following the guidelines at this webpage (which says, lose weight, and then your abs will be visible).

Here's another abs article which was sort of interesting.

Here's a high quality "how to get abs" article I found on about.com.

Another good site on abs.

article on fat count

A surprisingly good article on daily weighing (and why the author thinks it's a good thing).

sitemeter.com

I installed sitemeter.com to check to see if anyone is reading what I'm writing these days. The truth of the matter is I don't much care if anyone actually is reading what I'm writing, as the blog itself is a great research/data storage/journal mechanism for myself.

A few random thoughts

I'm surprised this blog doesn't have more visitors (for all I know there may be visitors or readers, but I never receive email from it, and I've only received one comment). I guess my quest isn't all that interesting in the end. Nonetheless, it's a great medium for me to record my pseudo-anonymous thoughts. I also put it out in the universe with the most benevolent of intentions: I hope others who are trying to lose weight can learn from my success and failure.

SUCCESS

If success is judged solely by a weight number, then I'm starting to succceed.

I think a MAJOR factor in current weight loss success is the purchase of the treadmill. In fact, while walking on the treadmill tonight while watching a bit of TV, it dawned on me that I almost never sit on the couch and watch TV anymore, instead, I just pull the treadmill out and walk on it. Granted it was an expensive investment, but if it can get me from obesity to overweight, it will be worth the $600 bucks; if it can take me from obesity to "regular weight" (evidently under ~205 removes me from the overweight category), then it will have been an absolute steal.

In four weeks, I've walked approximately 45 miles. The quick math is 150 cals/mile * 45 miles = ~7,000 calories burned, roughly. I expect, at the current pace, I'll walk approximately 600 miles per year, and burn approximately 80,000 calories per year (the equivalent of 20 pounds).

DIET SODA

I stopped drinking Dr. Pepper after the first of the year, and this, too, may be a significant factor. Indeed, I've switched (with some consternation) to Diet Pepsi. My feeling is this: While diet pepsi may not be great for you, adn there may be some risk of cancer on down the line -- the far greater risk at this point is my obesity; so I'm rationally trading one evil for another. I try not to drink too much of it, but the fact is I enjoy some colored water taste (beyond simple water) at times, and diet pepsi seems to do the trick for me.

WEIGHT - NEW LOWS

So I recently dipped into the upper 230s in the past few days. This is exciting for a number of reasons: Firstly, insurance coverage is available to me when I reach 227 as I recall. So, I can reapply for that, hopefully in just a few short weeks. SEcond, one of the deals with myself is that I would force myself to go back to speed dating once I reached 220 (as I recall, I'll need to check old post for my actual personal promise). Well, that day is drawing near.

ABS

I've recently been thinking that I'd really like a developed abdomen. It would be fun. I think the main reason isn't for me though, it's because I think chicks would dig it. . . maybe they would, maybe they wouldn't. But I know physical fitness is an attribute that will help me in many other aspects of my life. So, I'll keep training toward that goal. The first step for getting abs is getting down to single digit body fat; and then once skinny (or perhaps simultaneously), developing the ab muscles through a regular routine. But it's not that the muscles will pop through the fat deposits; rather, it's that there will be no fat deposits so the muscles will show. But this is far down the line.

MOTIVATION

I think I also need to admit to myself that much of my motivation (and sometimes lack thereof) stems for my need to feel attractive to women; (hence, when I had a girlfriend, the need for physical fitness / good nutrition, simply wasn't as important). This is a potential problem, because, as always, the focus should be upon the gestalt of health, not body look as a means to an end.

With this in mind, there's a new woman (Ncy) that I'm exposed to -- and I'm strongly attracted to her. But, in the end, I feel unattractive due to my body image, and desperately wish I could wave a magic wand and fix the issue. Slowly but surely things are changing, but it is going to take some time.

CLOTHES

I recently purchased some new clothes and learned something I should have known years ago. I wear a 50 jacket, not a 48. One of the reasons I always hated suits, is that the suits never fit me. I did what many of us do, I sought the need to feel good about being in a lower size, and bought the lower size, because it kind of fit. . . when in reality it never really did fit. Now when I wear a 50 jacket, I'm comfortable in it (and it's insane to buy a lower jacket, because you impress the sales clerk, but every other person that sees you, thinks: That jacket looks a little tight on him; of course, the opposite should be the case: embarass yourself to the sales clerk, and look good to the rest of the world.

So I have four extra suits that are 48s, that I'm ready to sell, but I'm tempted to keep them in case I will actually begin to fit in them once I continue to slim down. . . probably won't fit, but I figure it's worth the couple of months of effort.

Here's my weight chart from bathroom for three weeks ended 02-20-2005. 

Here's me at 241. I still can't believe how big I am at times. . . it's actually embarassing to see the photo. . . I'm tempted to print it out and put it on the frig for motivation.  

Food diary for week ending 02-20-2005. 

Here's a picture of the walk I took on 02-20-2005. This is the sears Pro-Form $600 treadmill. For instance, this evening, I walked while I watched 60 minutes and part of a college wrestling documentary. My new goal is to walk/run a combined total of at least 20 miles. Additionally, my intent is to walk whenever watching TV now. Indeed, in my first four weeks of having a treadmill (ok, two treadmills) I've already walked 40.1 miles. That's pretty decent!  

another photo of old treadmill. 

Picture of treadmill on mats in my living room. This treadmill, purchased used for $200, didn't even last a month; I bought a new one from sears with a 3 year (5 year?) warrantly for $600 roughly. Really, I bought the warranty and they threw in the treadmill. Evidently, Consumer Reports only believes in extended warranties for two items: laptops and treadmills. Of course, they are the only two extended warranties I have. . .  

Food journal from week ending 02-13-2005.  

Food journal from week ending approx. 02-06-2005.  

Groceries purchased 02-01-2005; notice fruits for new juicing/smoothie/jamba juice addiction. Perhaps a partial explanation for increased rate of weight reduction. Notable: Mangos, strawberries, blueberries, raspberries, kiwi, pears and melon (which I never ate and is surely bad by now, three weeks later).  

Picture of salad made 01-31-2005 

Continued Progress

The new treadmill is good. So are my new numbers.

Current weighted average chart:



Weight
5-day weighted averages
Week ended / weight / body fat %
01.02.2005 / divby0
01.09.2005 / 257.0 / 36.8
01.16.2005 / 252.3 / 34.6
01.23.2005 / 251.9 / 29.1
01.30.2005 / 248.0 / 31.5
02.05.2005 / 244.9 / 30.2
02.12.2005 / 246.4 / 30.1
02.20.2005 / 243.7 / 30.2

Therefore, I did, in fact, lose 2.7 pounds (on a weighted average basis) over the past week. This is right in line with the lose 2.5 pounds per week initial philosophy.

The fact that I actually saw "the 230s" twice this week is also motivational. Like it or not, every person trying to lose weight, looks at the numbers and considers them. I definitely consider my numbers (as you can see) on a methodical basis. I'll actually be "home" for my birthday (03-xx), and by that date the hope is to be 232 pounds (see 01-28-2005 post). Also, because I now weigh 243.7 (weighted 5 day), it means I need to lose an additional 10 pounds (weighted five days average) to get there. . . which is approximately 2.5 pounds per week. It can definitely be done. You are showing that to yourself everyday.

Every unfit person should go buy a treadmill today and walk whenever watching TV. . . or so I say :-).

k

Treadmill

So, the treadmill I bought used 2-3 weeks ago, died two nights ago. I went to Sears tonight and purchased a new one (with a five year warranty; evidently, consumer reports only recommends extended warranties for two products: laptops and treadmills). Fine by me. The 5 year extended was $150 bucks.

It's much smoother than my last treadmill, though the walking area isn't nearly as wide. . . it'll probably be a bit tricky to run on it. . . if the treadmill breaks, then it's fine by me, I plan to just get another one.

My real goal is to walk in the neighborhood of 20 miles per week (which is 4 miles 5-6 times per week). I will probably start doing more running outside, because it will be light out for a longer period of time. . .

k

Walking

I've been walking lots in the first few weeks that I purchased a treadmill. Indeed, I purchased a treadmill from craigslist.org (available in many cities across us) -- and paid $200 bucks. It's not the latest and greatest, but provides me with the opportunity to walk (or run) while watching some TV entertainment (or listen to the stereo). It's fantastic that way. The difference between walking at home and going to the gym to walk is WAY different. . . mostly because the availability factor is WAY higher when you can simply pull the track down turn TV on and go. Indeed, multiple workouts a day are a regular thing these days.

The numbers:

date : workouts / hours / miles
01.24.05: w: 1 / 0.5 / 0.5
01.31.05: w: 10 / 5.7 / 15.2
02.07.05: w: 7 / 4.0 / 12.0

so, it's good. Also still helping with digestion. .

kc.

Weight / Body Fat Progress - from excel spreadsheet

I keep an excel spreadsheet which helps me track progress. Typically I track weight and body fat by a moving 5 day average -- which to me makes more sense. I'm not concerned with a particular number, but I am concerned with the trends supported by the change in the numbers.

With that in mind, there's some positive news. I'm lighter, lower body fat, and smaller in measurement, by what really is a significance difference from when I began this project in May-04.

Measurement differences
Here are the measurement differences as near as I can tell.

02.12.2005
C: 46.00"
B: 14.50
T: 24.75
N: 17.00"
UW: 44.00"
LW: 41.00"

LESS

06.20.2004
C: 53.00"
B: 17.00"
T: 27.50"
UW: 48.00"
LW: 43.00"

Lost roughly, 2.5" inches from biceps; ~2.75 inches from thighs; neck is unknown apparently; upper waist measurement is down 4" while lower waist measurement is down 2.00" (this is the toughest one I think). The biggest difference is the chest, where I've lost a full 7". HOpefully more to come :-).

It's also hard to ignore the practical reality of this: My suit no longer fits, and I'm now able to bid (on eBay) for 48 regular suits, rather than 50 inch suits. My suit pants are simply to big now, and once I get another suit (or 3) I'll have everything retailored. In the meanwhile, my business casual "uniforms" are also getting a bit small on me. I absolutely need to wear a belt or the pants basically fall off me. Also, numerous pairs of shorts no longer fit either. . . so, there's an eBay auction, and perhaps some purchasing that's going on. Although, the weird thing is 40 inch waist is often too big -- indeed, 42 inch waist is WAY too big for me (at least now). But 38 inch waist is too small (obviously) -- but I have a few 38inch shorts that fit and work (I suspect they are either 40s and mislabeled, or manufactures call 40s as 38s, to make people feel better about themselves. . . ).



Body Fat

My body fat was initially measured at 36.0%; the past 5-day moving average is 30.1%; so I've lost, theoretically 5.9% in body fat. This is a nice positive trend downward.

Weight

5-day weighted averages
Week ended / weight
01.02.2005 / divby0
01.09.2005 / 257.0 / 36.8
01.16.2005 / 252.3 / 34.6
01.23.2005 / 251.9 / 29.1
01.30.2005 / 248.0 / 31.5
02.05.2005 / 244.9 / 30.2
02.12.2005 / 245.9 / 30.1


Weight analysis

As for weight, I've now lost 26.0 pounds since 05-15-2004, roughly 9 months, 270 days. If it were a straight line curve that would mean that I have lost roughly 3 pounds per month; but, of course, it's not a straight line curve. Indeed, on 01.07.2005, my five day weighted average was 260.1 pounds. Some six weeks later, my five day weighted average is 245.1 pounds.

So, I've legitimately lost 15 pounds in six weeks, or 2.5 pounds per week (which is exactly what my stated goal was -- see January 28, 2005 post.). The post read, in part:

>> I’m starting to think I’d like to
set a weight goal for my birthday which is

Approximately 7 weeks to go until my birthday:
which is approximately 17.5 pounds. I would say
that my weighted average weight this week is roughly 250
or 251). Theoretically I could be down to 232.5. So the
potential rate is 1 pound per week, to perhaps 2 as much
as 2.5 pounds.

1 x 7 = 7 pounds; (243)
1.5x7 = 10.5 pounds; (239.5)
2x7 = 14 pounds; (236)
2.5x7= 17.5 pounds (232.5).

I currently weigh, on a weighted 5-day average, 245 pounds, so it would seem that I should comfortably make the 1 pound per week goal above. To make the 232.5 goal, I'd need to lose an additional 12.5 pounds, in five weeks, which is precisely 2.5 pounds per week. It's surely doable. Nonetheless, 236 or 239.5 are also doable.

The basic premise remains: more salad, smoothies and fruit and fewer fast food and soda coupled with the hard core exercise regimen will produce results.

Long runs / walking?

02-09-2005

To consider: for long runs, I may consider, run/walk. For instance, in an 8 mile scenario, you could easily run 5 miles and walk 3 (or better, yet, for 10 miles, run 5 and walk 5; at a high rate. . . essentially walk at 4mph (15 mpm) for remainder . . .

To consider: Also it will be much more helpful if I weigh less. . . I’ll be much more conmfortable (mentally as well as physically) to train during long runs at or below about 230 pounds. I can certainly run twice in one day to get longer runs (more miles) – but I suspect what that really does is reduce body fat / lost weight.

New Paradigm for run/walk

I have a new paradigm now that my treadmill is here and functional.

First of all, I'm really surprised by a) how much I really love the thing; b) how functional it is to take out, walk on, and then put back out of the way; c) how easy it is to walk and either listen to loveline (or my iPod); or simply watch TV.

So, my new paradigm is that when the TV is on, then I'm walking on the treadmill. (I recall a story about an engineer who hooked up an exercise device that his kids needed to use to watch TV). Further, I also intend to try to maintain 20 miles per week, combined running and walking -- I may up it to 25 miles at some later point. Currently goals are to run 11-13 miles per week. . . so that's only 7 miles per week of walking which is slightly more than 1 mile per day of walking (generally comfortable walking pace of ~2.5 mph which is roughly 24 mpmiles -- essentially a seinfeld episode).

Also, I like to walk right before bed (an easy mile) -- it, umm, seems to naturally aid in my digestion. . .

According to this calculator I burn approximately 162.3 calories per mile (@ 3mph or 20mpm).