HEre's a nice looking male weight loss site:
http://www.onetongorilla.com/
This reminds me -- I need to find a smart way to redesign my site. . . mine just looks crappy -- I have all the data, it's just not neatly organized (I'd like a link to my photos -- and to pictures of food king, etc. . . . but I just don't have it).
kc
Monday, March 28, 2005
Thoughts / Reflections
Weird weekend.
Our spring break finished up tonight -- but only yesterday I learned I had a paper due tonight by 6 p.m. Oops. I spent 6 hours yesterday and 10 hours today preparing for it -- and wrote it quickly. I think it works, but it made the workouts weird and made my spring break come to a close quickly. It also makes me realize that this thing called school will be done in a mere 9 months. And the truth of the matter is summer will be relatively busy, but fall should be pretty easy (only 13 credits).
As for the weight stuff -- amazing, I bought about $80 bucks worth of groceries upon arrival from teh midwest, Wednesday -- and went and spent another $100 bucks tonight. I know I'm eating lots of fruit and juice, but sheesh!
I also noticed today -- during the time pressure cooker for this paper -- that I ate way more calories during the pressure. THere's definitely some sort of emotional "omigod" sort of energy to it. I definitely felt the pressure today -- I was definitely scared the paper would be late -- which could potentially lead to all sorts of headaches. It's definitely something to look at in the future though.
ROWING
I spent a bunch of time rowing since my return from the midwest. In fact, just today I rowed a half-marathon (21,097 meters). I was at the 99% level, because I did it quite easily while watching some TV. I do notice that my current requirement of no TV unless the aerobic machines are working with me on them -- definitely leads to less TV and more aerobic exercise (in fact, Saturday I did a significant cycling and rowing workout and burned 1400 calories according to the print-outs). That's a significant caloric expenditure, and hopefully it will pay dividends!
SCALE
Not sure what to do with my scale now that I've figured out how to manipulate it by up to 10 pounds (I drop my toes over the sides adn press inward on the scale; I think this creates lateral rather than downward force, which changes the downward pressure and lightens the load (essentially from 220 to 210).
PHOTOS / SPEED DATING
The speed dating day has arrived too. Supposed to be Wednesday -- because I received a freebie (evidently they were short men). So, it's impossible to turn down, and I am at the weight I once thought would be OK to do it.
FEELING IN BODY
I definitely get up in the morning and my body feels different. Particularly the stomach area immediately under the rib cage -- this is surely because this fat layer has been reduced pretty dramatically. After all, I have lost about 40 pounds. Although, I am surprised that none of my fellow students have said anything. Nor have my workmates. Although, it dawned on me the other day, I suspect if I show up in size 36 shorts, people will notice. In fact, my apartment manager said the other day when I showed up without a suit -- hey, kc, you look different. . she couldn't quite put her finger on it -- so that probably counts as well.
anyhow. . .
kc
Our spring break finished up tonight -- but only yesterday I learned I had a paper due tonight by 6 p.m. Oops. I spent 6 hours yesterday and 10 hours today preparing for it -- and wrote it quickly. I think it works, but it made the workouts weird and made my spring break come to a close quickly. It also makes me realize that this thing called school will be done in a mere 9 months. And the truth of the matter is summer will be relatively busy, but fall should be pretty easy (only 13 credits).
As for the weight stuff -- amazing, I bought about $80 bucks worth of groceries upon arrival from teh midwest, Wednesday -- and went and spent another $100 bucks tonight. I know I'm eating lots of fruit and juice, but sheesh!
I also noticed today -- during the time pressure cooker for this paper -- that I ate way more calories during the pressure. THere's definitely some sort of emotional "omigod" sort of energy to it. I definitely felt the pressure today -- I was definitely scared the paper would be late -- which could potentially lead to all sorts of headaches. It's definitely something to look at in the future though.
ROWING
I spent a bunch of time rowing since my return from the midwest. In fact, just today I rowed a half-marathon (21,097 meters). I was at the 99% level, because I did it quite easily while watching some TV. I do notice that my current requirement of no TV unless the aerobic machines are working with me on them -- definitely leads to less TV and more aerobic exercise (in fact, Saturday I did a significant cycling and rowing workout and burned 1400 calories according to the print-outs). That's a significant caloric expenditure, and hopefully it will pay dividends!
SCALE
Not sure what to do with my scale now that I've figured out how to manipulate it by up to 10 pounds (I drop my toes over the sides adn press inward on the scale; I think this creates lateral rather than downward force, which changes the downward pressure and lightens the load (essentially from 220 to 210).
PHOTOS / SPEED DATING
The speed dating day has arrived too. Supposed to be Wednesday -- because I received a freebie (evidently they were short men). So, it's impossible to turn down, and I am at the weight I once thought would be OK to do it.
FEELING IN BODY
I definitely get up in the morning and my body feels different. Particularly the stomach area immediately under the rib cage -- this is surely because this fat layer has been reduced pretty dramatically. After all, I have lost about 40 pounds. Although, I am surprised that none of my fellow students have said anything. Nor have my workmates. Although, it dawned on me the other day, I suspect if I show up in size 36 shorts, people will notice. In fact, my apartment manager said the other day when I showed up without a suit -- hey, kc, you look different. . she couldn't quite put her finger on it -- so that probably counts as well.
anyhow. . .
kc
Wednesday, March 23, 2005
Weight / Progress
So, in fact, upon my return from midwest and after a rowing workout I weighed myself.
Turns out, I weighed (depending on how much I was able to manipulate the scale by pressing on the exterior edges of the scale with my feet) either 221 or 211.5. It's actually pretty incredible.
I just need to maintain caloric intake as it is and continue to up the caloric output through greater and greater exercise.
I read some interesting weight loss materials on the plane in a men's fitness issue and runner's world. There currently seems to be debate about the following topics:
1. _Fat Burning Zones_. Essentially, though you may burn a greater percentage of calories from fat at lower intensity the actual number of calories is higher at greater intensities (that is, the increased effort increases the number of calories burned and the number is absolutely greater than the lower effort). Furthermore, the real rub, according to runner's world and men's fitness, is to shoot for greatest calories burned (work). This is in line with my thinking (and writing) on the subject). In the end, it's all about work in vs. work out. I know this from my wrestling days more than anything.
2. WEight LIfting vs. Cardio. There's much debate about the best use of one's time. And here, Men's Fitness and Runner's world have differing views. It still seems to me some weight lifting is good (it strengthens bones) -- but too much is bad, because being strong without having a healthy heart, just doesn't make sense to me. I still stand by my intermittend weight lifting - and I prefer the easier method of using either Fitdeck cards or simply making a list of 6-8 calisthentics and busting them out hard for 20-35 mins.
Turns out, I weighed (depending on how much I was able to manipulate the scale by pressing on the exterior edges of the scale with my feet) either 221 or 211.5. It's actually pretty incredible.
I just need to maintain caloric intake as it is and continue to up the caloric output through greater and greater exercise.
I read some interesting weight loss materials on the plane in a men's fitness issue and runner's world. There currently seems to be debate about the following topics:
1. _Fat Burning Zones_. Essentially, though you may burn a greater percentage of calories from fat at lower intensity the actual number of calories is higher at greater intensities (that is, the increased effort increases the number of calories burned and the number is absolutely greater than the lower effort). Furthermore, the real rub, according to runner's world and men's fitness, is to shoot for greatest calories burned (work). This is in line with my thinking (and writing) on the subject). In the end, it's all about work in vs. work out. I know this from my wrestling days more than anything.
2. WEight LIfting vs. Cardio. There's much debate about the best use of one's time. And here, Men's Fitness and Runner's world have differing views. It still seems to me some weight lifting is good (it strengthens bones) -- but too much is bad, because being strong without having a healthy heart, just doesn't make sense to me. I still stand by my intermittend weight lifting - and I prefer the easier method of using either Fitdeck cards or simply making a list of 6-8 calisthentics and busting them out hard for 20-35 mins.
Week In Review
Here's the week in review from the road. I never really had a secure terminal, so I figured, I'd just cut and paste what I wrote. . .
I think the trip to [midwest state] so far has been pretty good in terms of calories. It's always a challenge when soemone else is controlling when and what degree you are going to eat.
S is an excellent cook, and not only impolite to turn down food, the food is simply too good to turn down. I ate a cobb salad tonight, with a diet pepsi. I had a bunch of egg rolls and shrimp earlier (leftover from the night before) and I had 3 pieces of french toast this morning. In the end, I'm not sure that my caloric intake was necessary better/worse than on days in LA -- the primary difference is my lack of control.
[added later: But one thing that does seem readily apparent to me: Though I love her cooking, I definitely seem to get the bulk of my calories from non-fruit/vegetable sources. I suppose this explains my fear of coming back heavier. . .
Also, I was able to get significant and high quality exercise in which always helps as well.]
03.18.2005.
I turned 36 today.
I spent the day travelling (out to a midwestern purple state). I spent the day on an airplane, which was interesting for the caloric intake. I think I had a sandwich; and then a smoothie in dallas; and then maybe we went to dinner fri night (after eating some fattening cupcakes for my bd).
I think the trip to [midwest state] so far has been pretty good in terms of calories. It's always a challenge when soemone else is controlling when and what degree you are going to eat.
S is an excellent cook, and not only impolite to turn down food, the food is simply too good to turn down. I ate a cobb salad tonight, with a diet pepsi. I had a bunch of egg rolls and shrimp earlier (leftover from the night before) and I had 3 pieces of french toast this morning. In the end, I'm not sure that my caloric intake was necessary better/worse than on days in LA -- the primary difference is my lack of control.
[added later: But one thing that does seem readily apparent to me: Though I love her cooking, I definitely seem to get the bulk of my calories from non-fruit/vegetable sources. I suppose this explains my fear of coming back heavier. . .
Also, I was able to get significant and high quality exercise in which always helps as well.]
03.18.2005.
I turned 36 today.
I spent the day travelling (out to a midwestern purple state). I spent the day on an airplane, which was interesting for the caloric intake. I think I had a sandwich; and then a smoothie in dallas; and then maybe we went to dinner fri night (after eating some fattening cupcakes for my bd).
Wednesday, March 16, 2005
concept II (model c) rower (purchased used $500)
ROWING WHITE PAPER
New Purchase: Concept II (model C) Indoor Rower
$500 used (with 199k on it).
I would like to use my new Concept II (model C) trainer to assist with my weight loss goals. In addition, I would like to regularly “compete” via the internet, in addition to my other scheduled triathlon competitions.
Despite the concept2.com website which insisted it would be unwise to jump on and row more than 30 mins the first time you row – I did just that, with apparently no negative effects.
I have a significant interest in rowing marathons – I tend to be better at longer distances races – and it seems as though this could easily be more beneficial to weight loss strategies because, all things being equal – the more time on the erg, the more calories burned.
I did a 5k tonight: though quite comfortable, it took a LONG time (~31 mins). I suspect some of that time gap is because I am new on the machine (this is a “top” 99% score I believe [i.e., bottom 1% score]). Nonetheless, I do feel quite comfortable that I could sit down tonight and pull an additional 10k and be just fine (it’ll be quite hard not to do just that tonight].
So, I would say 10k tomorrow . . . then I’m out of town from Friday until Wednesday. So, thu/fri/sat, (week of Next week, 03-21 to 03-27) probably do 2-3 10ks (while watching TV basically).
Week after, 03-28-05 to 04-04-05, probably do 2-3 10ks and then 1-2 15ks.
Week after, 04-05-05 to 04-11-05 probably 2 15ks, and then a half marathon (rougly 21k). Probably do 2-3 21ks week of 04-12 to 04.19. . . then maybe week before dead week, I’ll do a marathon. . . I guess I can just see how it goes.
I don’t care much about the time, I just want to make the attempt.
Eventually, I'd like to compete in all of their events, which are:
* 500 meters;
* 1,000 meters;
* 2,000 meters;
* 5,000 meters;
* 6,000 meters;
* 10,000 meters;
* 21,097 meters; and
* 42,195 meters;
By time:
* 30 mins; and
* 60 mins.
I think there are some, less-traditional, timed versions too: something like 1 mins and 2 mins.
So far I have completed the following:
2000 meters = 8:54.2; (incredibly slow evidently); and
5000 meters = 30:56.5; and
30 mins = 5296 meters.
These numbers will undoubtedly improve through time, which will definitely make the training interesting. . . Indeed, you can see that in my 30 min test, I certain rowed 5000 meters in probably 29:xx. . . already an improvement of nearly two minutes!
k.
New Purchase: Concept II (model C) Indoor Rower
$500 used (with 199k on it).
I would like to use my new Concept II (model C) trainer to assist with my weight loss goals. In addition, I would like to regularly “compete” via the internet, in addition to my other scheduled triathlon competitions.
Despite the concept2.com website which insisted it would be unwise to jump on and row more than 30 mins the first time you row – I did just that, with apparently no negative effects.
I have a significant interest in rowing marathons – I tend to be better at longer distances races – and it seems as though this could easily be more beneficial to weight loss strategies because, all things being equal – the more time on the erg, the more calories burned.
I did a 5k tonight: though quite comfortable, it took a LONG time (~31 mins). I suspect some of that time gap is because I am new on the machine (this is a “top” 99% score I believe [i.e., bottom 1% score]). Nonetheless, I do feel quite comfortable that I could sit down tonight and pull an additional 10k and be just fine (it’ll be quite hard not to do just that tonight].
So, I would say 10k tomorrow . . . then I’m out of town from Friday until Wednesday. So, thu/fri/sat, (week of Next week, 03-21 to 03-27) probably do 2-3 10ks (while watching TV basically).
Week after, 03-28-05 to 04-04-05, probably do 2-3 10ks and then 1-2 15ks.
Week after, 04-05-05 to 04-11-05 probably 2 15ks, and then a half marathon (rougly 21k). Probably do 2-3 21ks week of 04-12 to 04.19. . . then maybe week before dead week, I’ll do a marathon. . . I guess I can just see how it goes.
I don’t care much about the time, I just want to make the attempt.
Eventually, I'd like to compete in all of their events, which are:
* 500 meters;
* 1,000 meters;
* 2,000 meters;
* 5,000 meters;
* 6,000 meters;
* 10,000 meters;
* 21,097 meters; and
* 42,195 meters;
By time:
* 30 mins; and
* 60 mins.
I think there are some, less-traditional, timed versions too: something like 1 mins and 2 mins.
So far I have completed the following:
2000 meters = 8:54.2; (incredibly slow evidently); and
5000 meters = 30:56.5; and
30 mins = 5296 meters.
These numbers will undoubtedly improve through time, which will definitely make the training interesting. . . Indeed, you can see that in my 30 min test, I certain rowed 5000 meters in probably 29:xx. . . already an improvement of nearly two minutes!
k.
Sunday, March 13, 2005
Food king purchased 03-04-2005. 9 days later, all that remains: 2 pears, 2 apples, maybe 1/3rd of the juice; and 2 romaine lettuce hearts -- also the two peaches. Everything else, has pretty much been eaten (well, I didn't eat all the carrots. So, by process of elimination, I did eat: ~9 bananas; 3-4 mangos, a pineapple, 1/2 bag of carrots, ~3 oranges, 2 things of feta cheese, lots of juice.
Hunger / Soreness
HUNGER
I've noticed I've been a bit more hungry these days. And I have a potential physiological explanation for it. It is my belief that as my weight continues to drop, and my exercise levels continue to rise, it is causing a rise in my metabolism which results in greater caloric expenditures during the day. Consequently, with more caloric expenditure, it leads to greater hunger.
SORENESS
I'm actually sore from yesterday's triathlon. Ironically, I'm usually sore in my chest/rib cage (from hours of deep breathing) -- but not today -- I'm a little sore in my calves from the bike and run.
I'm going out for a recovery ride here in a minute.
k.
I've noticed I've been a bit more hungry these days. And I have a potential physiological explanation for it. It is my belief that as my weight continues to drop, and my exercise levels continue to rise, it is causing a rise in my metabolism which results in greater caloric expenditures during the day. Consequently, with more caloric expenditure, it leads to greater hunger.
SORENESS
I'm actually sore from yesterday's triathlon. Ironically, I'm usually sore in my chest/rib cage (from hours of deep breathing) -- but not today -- I'm a little sore in my calves from the bike and run.
I'm going out for a recovery ride here in a minute.
k.
ROWING MACHINES
Rowing Machine and Treadmill Saga
So I still love my treadmill. And I'm still considering building a spring system to dampen the footstrike to ease the burden of my downstairs neighbor.
however, it strikes me the better solution may be to simply purchase a rowing machine. The idea is simple: I'd like a mindless (yet relatively easy) exercise (caloric burning) activity I can use while mindlessly watching TV. Right now, I can't walk after 10p (per my neighbor) -- and I feel guilty about watching TV without moving. . .
So, instead of spending weeks and $100-$300 bucks trying to build a platform that may not even dampen my footstrike, seems like the better plan may be to simply purchase a rowing machine for $200 to $500. Evidently the C2s are the industry standards. But there's a cheaper (sears like pro forma) version I could buy for like $250 bucks (shipped).
So, we'll see. . .
k
So I still love my treadmill. And I'm still considering building a spring system to dampen the footstrike to ease the burden of my downstairs neighbor.
however, it strikes me the better solution may be to simply purchase a rowing machine. The idea is simple: I'd like a mindless (yet relatively easy) exercise (caloric burning) activity I can use while mindlessly watching TV. Right now, I can't walk after 10p (per my neighbor) -- and I feel guilty about watching TV without moving. . .
So, instead of spending weeks and $100-$300 bucks trying to build a platform that may not even dampen my footstrike, seems like the better plan may be to simply purchase a rowing machine for $200 to $500. Evidently the C2s are the industry standards. But there's a cheaper (sears like pro forma) version I could buy for like $250 bucks (shipped).
So, we'll see. . .
k
Saturday, March 12, 2005
TRIATHLON WAS A STUNNING SUCCESS
SUCCESS -- I REALLY AM FASTER WHEN I WEIGH LESS.
Today's triathlon confirms dramatic increase of success is possible when weight loss is achieved. I weighed 228 pounds this morning. I also ran a triathlon.
Numbers from today, roughly:
Swim: 14.52 (146th of 537; 27.2%);
t1: 3:43;
bike: 33:19 (147th of 537; 27.4%) [assertedly 20.0 mph]*;
t2: 1:26
run: (22:53; 243 of 537; 45.3%) [assertedly 7:22 mpm?]**;
OVERALL: 185th of 537 -- top 34.4%
* [if 11.1 mile course, then 20 mph; if the course is 12 miles (and it's not) then I rode 21.6 mph; my fastest bike split ever -- much more likely that I rode approaching 20 mph, as this matches my training times on CT lately. Also, course was completely flat (maybe two 100' rises) -- so it is certainly possible to be at 20 mph. BTW, bike was supposed to be 12 miles, but inexplicably it was something less than 11.33 miles (note: bike computer contains course miles, plus walk to truck, plus walk back up to my apartment; likely disance like 11.1).
** The run course is almost surely short too. It was supposed to be a 5k; if it is than I ran faster than I've run in probably a decade (7:22 min / mile over a 5k); it is probably closer to 2.8 to 3.0 miles, which at 2.8 gives my time at 8:09 mpm, which is probably still seemingly generous. I really wish I had worn my gps unit on the run, it would have made things much easier to see how short it was. I suppose in the next tri I can do it. However, I checked the leading times and 15 minute 5ks appear to be in the apparent range (5 minutes per mile, roughly). I talked to the race director about it and he said he checked the run distance using “his bike and his car.” So, I highly doubt the accuracy of the course unfortunately.
MY PERFORMANCE WITHIN MY AGE GROUP:
I was 24 of 52 in my age group (top 46%). This is pretty good considering prior numbers.
THIS PERFORMANCE COMPARED AGAINST PRIOR PERFORMANCES
In a prior performance of 2 years ago (with identical distances, though over a different course), my numbers were surprisingly slower.
590 of 806 men (top 73.2%) (1808 men and women total);
swim 346/806(top 40.7%);
bike: 488/806; (top 60.5%);
run: 675/806 (top 83.7%).
(Calculation is skewed against me; the results immediately above only describe my performance measured against MEN in the race – and exclude women; while the above numbers are my compared against the ENTIRE field of BOTH MEN AND WOMEN.
Nonetheless, the performance increase as measured against my peers has increased for the better: I have increased from top 73% to top 34%. Basically from bottom third to top-third. This is par excellence. I’d like to increase the ascent.
RUNNING
Clearly what helped the most was the ability to instead of being outrun by more than half the crowd, I’m now outrunning more than half of the crowd.
The critical factor in increasing my running speed: Power to weight ratio, i.e., give the same power, and less weight, you will necessarily run faster. That’s precisely what happened here: my weight dropped and, consequently, so did my run times – SIGNIFICANTLY.
It’s exciting to think what kind of age grouper I can become if I can drop more weight and become super competitive, via low body fat. I’m ready to give it a shot.
OVERALL, it is a tremendous effort and culminates weeks of hard work. It just shows what you are capable of doing – and how much further you can go if you can get yourself into that “ab” shape you desire. It seems like, given these results, I could reform myself into a top-10% triathlete. . . which would make me just entirely stoked. .
Today's triathlon confirms dramatic increase of success is possible when weight loss is achieved. I weighed 228 pounds this morning. I also ran a triathlon.
Numbers from today, roughly:
Swim: 14.52 (146th of 537; 27.2%);
t1: 3:43;
bike: 33:19 (147th of 537; 27.4%) [assertedly 20.0 mph]*;
t2: 1:26
run: (22:53; 243 of 537; 45.3%) [assertedly 7:22 mpm?]**;
OVERALL: 185th of 537 -- top 34.4%
* [if 11.1 mile course, then 20 mph; if the course is 12 miles (and it's not) then I rode 21.6 mph; my fastest bike split ever -- much more likely that I rode approaching 20 mph, as this matches my training times on CT lately. Also, course was completely flat (maybe two 100' rises) -- so it is certainly possible to be at 20 mph. BTW, bike was supposed to be 12 miles, but inexplicably it was something less than 11.33 miles (note: bike computer contains course miles, plus walk to truck, plus walk back up to my apartment; likely disance like 11.1).
** The run course is almost surely short too. It was supposed to be a 5k; if it is than I ran faster than I've run in probably a decade (7:22 min / mile over a 5k); it is probably closer to 2.8 to 3.0 miles, which at 2.8 gives my time at 8:09 mpm, which is probably still seemingly generous. I really wish I had worn my gps unit on the run, it would have made things much easier to see how short it was. I suppose in the next tri I can do it. However, I checked the leading times and 15 minute 5ks appear to be in the apparent range (5 minutes per mile, roughly). I talked to the race director about it and he said he checked the run distance using “his bike and his car.” So, I highly doubt the accuracy of the course unfortunately.
MY PERFORMANCE WITHIN MY AGE GROUP:
I was 24 of 52 in my age group (top 46%). This is pretty good considering prior numbers.
THIS PERFORMANCE COMPARED AGAINST PRIOR PERFORMANCES
In a prior performance of 2 years ago (with identical distances, though over a different course), my numbers were surprisingly slower.
590 of 806 men (top 73.2%) (1808 men and women total);
swim 346/806(top 40.7%);
bike: 488/806; (top 60.5%);
run: 675/806 (top 83.7%).
(Calculation is skewed against me; the results immediately above only describe my performance measured against MEN in the race – and exclude women; while the above numbers are my compared against the ENTIRE field of BOTH MEN AND WOMEN.
Nonetheless, the performance increase as measured against my peers has increased for the better: I have increased from top 73% to top 34%. Basically from bottom third to top-third. This is par excellence. I’d like to increase the ascent.
RUNNING
Clearly what helped the most was the ability to instead of being outrun by more than half the crowd, I’m now outrunning more than half of the crowd.
The critical factor in increasing my running speed: Power to weight ratio, i.e., give the same power, and less weight, you will necessarily run faster. That’s precisely what happened here: my weight dropped and, consequently, so did my run times – SIGNIFICANTLY.
It’s exciting to think what kind of age grouper I can become if I can drop more weight and become super competitive, via low body fat. I’m ready to give it a shot.
OVERALL, it is a tremendous effort and culminates weeks of hard work. It just shows what you are capable of doing – and how much further you can go if you can get yourself into that “ab” shape you desire. It seems like, given these results, I could reform myself into a top-10% triathlete. . . which would make me just entirely stoked. .
Friday, March 11, 2005
"YOU BEEN WORKING OUT - It was bound to happen - but didn't expect it tonight
WORKING OUT
Tonight I got it. That is, a comment: "you look different -- you been working out."
It came from a neighbor of mine - who is always jovial with a smile on his face and delighted to see me. I just told him, well, I finished my x year of school and now I have a bit more time, so I've been able to work out a bit more. "Well, you look great. Keep up the good work."
* * *
C.
Going to C (male friend) next weekend in the homeland (actually cr). So it'll be interesting to see whether he notices. I did notice that my work pants that used to be pretty tight on me were not only loose on me tonight, but also so loose that I didn't need to unbutton them to take them off. And I'll be wearing 38 jeans (that I haven't fit into in a few years) to Iowa. That may be the immediate tip off that I'm lighter than I was (arguably ~40 pounds lighter than when he saw me just 75 days ago unbelievably).
Well, the comment is just what the doctor ordered -- too bad it didn't come from some hot chick!
I'm actually pretty psyched up about tomorrow's tri. I predict good things on the run. Now that I'm lighter -- and given my own race psychology, I should be in for a "special" run. I figure I should be in the 9mpm sort of range.
Tonight I got it. That is, a comment: "you look different -- you been working out."
It came from a neighbor of mine - who is always jovial with a smile on his face and delighted to see me. I just told him, well, I finished my x year of school and now I have a bit more time, so I've been able to work out a bit more. "Well, you look great. Keep up the good work."
* * *
C.
Going to C (male friend) next weekend in the homeland (actually cr). So it'll be interesting to see whether he notices. I did notice that my work pants that used to be pretty tight on me were not only loose on me tonight, but also so loose that I didn't need to unbutton them to take them off. And I'll be wearing 38 jeans (that I haven't fit into in a few years) to Iowa. That may be the immediate tip off that I'm lighter than I was (arguably ~40 pounds lighter than when he saw me just 75 days ago unbelievably).
Well, the comment is just what the doctor ordered -- too bad it didn't come from some hot chick!
I'm actually pretty psyched up about tomorrow's tri. I predict good things on the run. Now that I'm lighter -- and given my own race psychology, I should be in for a "special" run. I figure I should be in the 9mpm sort of range.
Thursday, March 10, 2005
Birthday weigh-in goals
On January 28, 2005 (see post) I wrote the following:
In fact, I came in from swimming tonight and weighed myself (admittedly, I did so by pushing my feet around the edge of the scale and essentially pushing the sides of the scale toward the center. . . amazing I can register up to a 10 pound swing if I work it hard (230 vs. 240 recently). Well, after workout tonight I weighed 225 pounds. So, looks like I have achieved "phenomenal" performance. Oddly, though, it doesn't feel phenomenol, despite being able to fit into jeans that I haven't work in several years.
But the truth is, I checked this morning, on 01-0x-2004, I weighed 274 pounds. I'm now 50 pounds lighter than I was while in the middle of school last year. That's a very good thing.
I celebrate in heading downward in weight -- but I'm still frustrated by my actual appearance. Thankfully, the weight keeps coming off smoothly and regularly, so there's little to actually complain about.
--k
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).
Therefore, a good median goal would be 236; 243 works. And 232.5 is a phenomenal performance.
In fact, I came in from swimming tonight and weighed myself (admittedly, I did so by pushing my feet around the edge of the scale and essentially pushing the sides of the scale toward the center. . . amazing I can register up to a 10 pound swing if I work it hard (230 vs. 240 recently). Well, after workout tonight I weighed 225 pounds. So, looks like I have achieved "phenomenal" performance. Oddly, though, it doesn't feel phenomenol, despite being able to fit into jeans that I haven't work in several years.
But the truth is, I checked this morning, on 01-0x-2004, I weighed 274 pounds. I'm now 50 pounds lighter than I was while in the middle of school last year. That's a very good thing.
I celebrate in heading downward in weight -- but I'm still frustrated by my actual appearance. Thankfully, the weight keeps coming off smoothly and regularly, so there's little to actually complain about.
--k
Wednesday, March 09, 2005
SLEEP - Diet Pepsi
POOR SLEEP HABITS RETURNING
I've noticed a return of poor sleep habits recently. For instance, I've been up late the past few nights working on projects for school. Well, tonight I came home from "work" (internship) and was fried. I laid down at 630p and woke up at 1030p. Tried to go back to sleep but as of 1230a (now) I've been unable.
Ideally, I'd sleep 7-8 hours in a row every night like clockwork. The practical reality is different, because of various school and outside commitments (particularly tricky is that two days a week, I need not be to school or work until 10a; while the remaining days I need to be somewhere by 8 or 830a).
So, I think I'm going to start tracking my sleep pattern. Also, ideally, I would getup and run on my treadmill right now, but the guy below me will be blown out of his apartment, so I can't really do that.
I'm tempted to ride, but I feel like if I could just get to sleep I'd stay asleep. . .
DIET PEPSI
It also dawns on me that Diet Pepsi could be having a significant impact upon my sleep -- but, alas, I didn't even drink ANY of it today (though I wanted one, I just couldn't find it).
k
I've noticed a return of poor sleep habits recently. For instance, I've been up late the past few nights working on projects for school. Well, tonight I came home from "work" (internship) and was fried. I laid down at 630p and woke up at 1030p. Tried to go back to sleep but as of 1230a (now) I've been unable.
Ideally, I'd sleep 7-8 hours in a row every night like clockwork. The practical reality is different, because of various school and outside commitments (particularly tricky is that two days a week, I need not be to school or work until 10a; while the remaining days I need to be somewhere by 8 or 830a).
So, I think I'm going to start tracking my sleep pattern. Also, ideally, I would getup and run on my treadmill right now, but the guy below me will be blown out of his apartment, so I can't really do that.
I'm tempted to ride, but I feel like if I could just get to sleep I'd stay asleep. . .
DIET PEPSI
It also dawns on me that Diet Pepsi could be having a significant impact upon my sleep -- but, alas, I didn't even drink ANY of it today (though I wanted one, I just couldn't find it).
k
Tuesday, March 08, 2005
Sleep - calories at night
SLEEP
I have noticed recently that my sleep habits have once again deteriorated.
For instance, it is currently 1 a.m. and I am up typing this, when I'm due at work tomorrow (by my watch) at 8a -- which means I need to leave by 730a and be up by 645-7a. . . I would like to get up and run, which means I'd need to be out of the house by 6a or so. . .
But because of that eventuality I reworked my schedule and I'll come home tomorrow night and ride and probably run on the treadmill. AGain, I'm pretty shocked at how much I've come to enjoy the treadmill -- particularly since I can watch TV while workout out on it -- essentially killing two birds with one stone.
CALORIES LATER AT NIGHT
I've also noticed more eating after 8p or so. Caloric intake, probably out of boredom (though a bit of hunger). I just caught myself thinking, though my average calories per day is ~1900 calories. . . if I could lower it to 1400 cals (which is pretty low) then I'd have a further deficit (all else being equal) of 3500 cals per week, which is the extra magic pound per week. Said another way, just one step closer to having abs :-). [my newfound joke if you can't already tell. I mean I'd take them if they appeared, but the truth is, they are so far away, it's not even worth worrying about at this point.]
The tri this weekend should be fun. I feel pretty keyed in for one of my better runs in years -- all because I'm lower in weight.
WEIGHT LOSS IN THE EASY WEEKS
I still follow 2-3 hard weeks, followed by an easy week, in an effort to let my body heal up from intense training. This is an easy week. I think there's a natural flow to fewer calories burned, and therefore, less weight loss during these weeks. I should double check for correlations though.
OVERALL PLAN
I think the overall plan remains, and it's actually quite simple:
* eat 4-6 servings of fruit a day (which for me is via smoothies);
* eat 4-6 servings of veggies per day (for me: salad, frozen veggies and soup);
* eat some protein (tuna, chicken, beans, etc.).
* try to maintain caloric intake in the 1800-2200 cal range -- may need to adjust downward if weightloss plateaus or other unanticipated problems);
* try to burn ____ calories (calculated as follows):
* mileages: 5k swim /wk - 60-80 miles per week bike = 15-20 miles per week running;
5k-yards swim = ~1600 calories; 70 miles cycling = ~5600 cals; 15 miles running = 2700 cals; TOTAL CALS/WK = ~10,000 calories, or approximately 1,400 cals per day (way more than I thought it would be. . . but I don't think I'm making these numbers; let's assume that through averages, I'm only able to maintain 1/2 of the idea; so an extra 700 cals per day burned).
Using Discovery's basal metabolic rate calculator, I have 2177 calories per day as a BMR. BAsed on those numbers:
Input - Output = #loss
2000 cals - (bmr + exercise) = #loss
2000 cals - (2177 + 700) = # loss
2000 cals - 2900 cals = (900) cals per day; or ~6,300 calories per week. . . which is right in line with ~2 pounds per week. . . in fact, it's a bit short,
IN LINE WITH 2.5 POUNDS PER WEEK LOSS
1900 cals - (2177 + 1000) = #loss
1900 cals - 3177 = 1277 cals/day ~1300 cals/day
~9100 calories per week -- which is approximately 2.6#s per week. This is probably close to where I am these days. . . the exception, of course is the easy week, where I don't have as much exericse, so the numbers go down or level off a bit. . .
anyhow. . .
k
I have noticed recently that my sleep habits have once again deteriorated.
For instance, it is currently 1 a.m. and I am up typing this, when I'm due at work tomorrow (by my watch) at 8a -- which means I need to leave by 730a and be up by 645-7a. . . I would like to get up and run, which means I'd need to be out of the house by 6a or so. . .
But because of that eventuality I reworked my schedule and I'll come home tomorrow night and ride and probably run on the treadmill. AGain, I'm pretty shocked at how much I've come to enjoy the treadmill -- particularly since I can watch TV while workout out on it -- essentially killing two birds with one stone.
CALORIES LATER AT NIGHT
I've also noticed more eating after 8p or so. Caloric intake, probably out of boredom (though a bit of hunger). I just caught myself thinking, though my average calories per day is ~1900 calories. . . if I could lower it to 1400 cals (which is pretty low) then I'd have a further deficit (all else being equal) of 3500 cals per week, which is the extra magic pound per week. Said another way, just one step closer to having abs :-). [my newfound joke if you can't already tell. I mean I'd take them if they appeared, but the truth is, they are so far away, it's not even worth worrying about at this point.]
The tri this weekend should be fun. I feel pretty keyed in for one of my better runs in years -- all because I'm lower in weight.
WEIGHT LOSS IN THE EASY WEEKS
I still follow 2-3 hard weeks, followed by an easy week, in an effort to let my body heal up from intense training. This is an easy week. I think there's a natural flow to fewer calories burned, and therefore, less weight loss during these weeks. I should double check for correlations though.
OVERALL PLAN
I think the overall plan remains, and it's actually quite simple:
* eat 4-6 servings of fruit a day (which for me is via smoothies);
* eat 4-6 servings of veggies per day (for me: salad, frozen veggies and soup);
* eat some protein (tuna, chicken, beans, etc.).
* try to maintain caloric intake in the 1800-2200 cal range -- may need to adjust downward if weightloss plateaus or other unanticipated problems);
* try to burn ____ calories (calculated as follows):
* mileages: 5k swim /wk - 60-80 miles per week bike = 15-20 miles per week running;
5k-yards swim = ~1600 calories; 70 miles cycling = ~5600 cals; 15 miles running = 2700 cals; TOTAL CALS/WK = ~10,000 calories, or approximately 1,400 cals per day (way more than I thought it would be. . . but I don't think I'm making these numbers; let's assume that through averages, I'm only able to maintain 1/2 of the idea; so an extra 700 cals per day burned).
Using Discovery's basal metabolic rate calculator, I have 2177 calories per day as a BMR. BAsed on those numbers:
Input - Output = #loss
2000 cals - (bmr + exercise) = #loss
2000 cals - (2177 + 700) = # loss
2000 cals - 2900 cals = (900) cals per day; or ~6,300 calories per week. . . which is right in line with ~2 pounds per week. . . in fact, it's a bit short,
IN LINE WITH 2.5 POUNDS PER WEEK LOSS
1900 cals - (2177 + 1000) = #loss
1900 cals - 3177 = 1277 cals/day ~1300 cals/day
~9100 calories per week -- which is approximately 2.6#s per week. This is probably close to where I am these days. . . the exception, of course is the easy week, where I don't have as much exericse, so the numbers go down or level off a bit. . .
anyhow. . .
k
Monday, March 07, 2005
when to take professional photos and/or speed date
I think originally my thought was when I got to 230 I'd try either or both. I think I'm going to amend that. I think I'd rather it was when I was down to 200 pounds or so; perhaps 190.
I like the number, as it stands alone, but I simply don't like the photos of myself.
REFERENCES FROM SITEMETER
I'm disturbed that there seems to be cross-polination between this blog and another blog I keep. . . Though I'm pretty good about keeping things anonymous, my identity could certainly be revealed by someone I know -- and that would be sort of a bad thing; particularly if the two blogs were put together, it would give a greater composite and that I wouldn't want to happen.
So, if anyone is able to find both my blogs, can you drop a comment (which I'll get via email) -- and tell me you were able to find both of them. . . if you can, then I'll have to change something to make them separate. . . (or if you know how to absolutely separate them that would be helpful too!).
kc.
I like the number, as it stands alone, but I simply don't like the photos of myself.
REFERENCES FROM SITEMETER
I'm disturbed that there seems to be cross-polination between this blog and another blog I keep. . . Though I'm pretty good about keeping things anonymous, my identity could certainly be revealed by someone I know -- and that would be sort of a bad thing; particularly if the two blogs were put together, it would give a greater composite and that I wouldn't want to happen.
So, if anyone is able to find both my blogs, can you drop a comment (which I'll get via email) -- and tell me you were able to find both of them. . . if you can, then I'll have to change something to make them separate. . . (or if you know how to absolutely separate them that would be helpful too!).
kc.
Sunday, March 06, 2005
Treadmill - Neighbor Complaints
So I drew another complaint from my downstairs neighbor last night (he left a note).
He asked that I not use the treadmill after 10p. My solution is to try to engineer a solution so that he just doesn't hear me.
My plan is to buy 2 pieces of plywood, seperate them by foam and then use automobile coils between such that the springs absorb the kinetic energy. In fact, I'm going to go here in a bit and try to find something that will work. The potential problem is affixing the springs so that they don't slip (I don't want to go flying off of the treadmill.
I wouldn't go to this nth degree, unless there is great value for me. I don't want to constrict the hours I can use the thing, because it's such a valuable device. Of course, one solution is to simply move to a downstairs apartment, but then I would come up against a host of new problems: 1) Lack of satellite space for Direct TV; lack of storage (due to potential of theft) for my bikes. So, all in all, I'm going to need to try to engineer something.
I'll be checking auto zone here shortly :-).
k
He asked that I not use the treadmill after 10p. My solution is to try to engineer a solution so that he just doesn't hear me.
My plan is to buy 2 pieces of plywood, seperate them by foam and then use automobile coils between such that the springs absorb the kinetic energy. In fact, I'm going to go here in a bit and try to find something that will work. The potential problem is affixing the springs so that they don't slip (I don't want to go flying off of the treadmill.
I wouldn't go to this nth degree, unless there is great value for me. I don't want to constrict the hours I can use the thing, because it's such a valuable device. Of course, one solution is to simply move to a downstairs apartment, but then I would come up against a host of new problems: 1) Lack of satellite space for Direct TV; lack of storage (due to potential of theft) for my bikes. So, all in all, I'm going to need to try to engineer something.
I'll be checking auto zone here shortly :-).
k
average calories burned
LACK OF RECORDS IS SURPRISING
I'm surprised my records aren't more thorough.
I'll just use 2005. . .
Week end / average calories per day
01.08.2005 - 1512
01.23.2005 - 1787
02.06.2005 - 2040
02.12.2005 - 2198
02.25.2005 - 2089
Overall average: 1925 calories per day.
OUTPUT
01-01-2005 to
03-05-2005:
98 workouts for 79.9 hours;
I think the rough number is ~500 calories per hour for moderate to heavy exercise. My exercise is likely, on average, more moderate then heavy.
500 cal/hr * 80 hours = 40,000 calories.
1925 cals / day * ~90 days = ~175k calories
CI - CO = Weight (Loss)
Weight (Loss) = 35 pounds
= 35 pounds * 3,500 calories
= 122,500 calories
CI - CO = (122,500) calories
[CO = exercise + BMI]
CI - 40,000 cals - BMI = (122,500) cals
CI - BMI = (80k calories);
175,000 - BMI = (80k) calories
-BMI = 225k
BMI = 225k (for 90 day period)
OUTPUT
225k / 90 days = ~2500 calories per day for BMI.
~400 calories per day for exercise.
INPUT
~1900 calories per day
Therefore, seem to be dropping about 1k calories per day, or 7,000 calories per week, which is exactly in line with 2.0 pounds per week of my goal.
I'm surprised my records aren't more thorough.
I'll just use 2005. . .
Week end / average calories per day
01.08.2005 - 1512
01.23.2005 - 1787
02.06.2005 - 2040
02.12.2005 - 2198
02.25.2005 - 2089
Overall average: 1925 calories per day.
OUTPUT
01-01-2005 to
03-05-2005:
98 workouts for 79.9 hours;
I think the rough number is ~500 calories per hour for moderate to heavy exercise. My exercise is likely, on average, more moderate then heavy.
500 cal/hr * 80 hours = 40,000 calories.
1925 cals / day * ~90 days = ~175k calories
CI - CO = Weight (Loss)
Weight (Loss) = 35 pounds
= 35 pounds * 3,500 calories
= 122,500 calories
CI - CO = (122,500) calories
[CO = exercise + BMI]
CI - 40,000 cals - BMI = (122,500) cals
CI - BMI = (80k calories);
175,000 - BMI = (80k) calories
-BMI = 225k
BMI = 225k (for 90 day period)
OUTPUT
225k / 90 days = ~2500 calories per day for BMI.
~400 calories per day for exercise.
INPUT
~1900 calories per day
Therefore, seem to be dropping about 1k calories per day, or 7,000 calories per week, which is exactly in line with 2.0 pounds per week of my goal.
Week in Review
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
03.04.2005 / 234.0 / 24.8
While it's tempting to consider the new five (5) pound weight loss of the past week relied solely upon the newfound skill of pushing weight onto the balls of my feet while weighing myself, I suspect that's not it. Here's why; My body fat percentage was also reduced from 27.1% to 24.8% -- some 2.3% savings (on, 240 pounds, 2.3% is, roughly, 5 pounds. . . so that makes sense).
MEASUREMENTS
Here are my most recent measurements:
THIS WEEK
03.04.2005
C: 44.50;
B: 14.00;
T: 24.25
N: 16.50;
UW: 42.50;
LW: 40.00;
LAST WEEK
02.26.2004
C: 45.5;
B: 14.0;
T: 24.25
N: 16.5;
UW: 44.25;
LW: 41.25;
So, in the last week, I
* dropped 1" off of my chest.
* dropped 1.75" off of my upper waist; and
* dropped 1.25" off of my lower waist.
This is all quite positive.
COMPARE THIS WEEK
TO BEGINNING
03.04.2005
C: 44.50;
B: 14.00;
T: 24.25
N: 16.50;
UW: 42.50;
LW: 40.00;
LESS
06.20.2004
C: 53.00"
B: 17.00"
T: 27.50"
UW: 48.00"
LW: 43.00"
The numbers are actually pretty incredible and speak for themselves (which is the power of recording this data -- not just weight, but also measurements and body fat -- it gives you a better sense of direction).
I have dropped
* 8.5" from my chest (53-44.5);
* 3.0" from my biceps (17-14);
* 3.25" from my thigs (27.5-24.25);
* 5.50" from my "upper waist" (48-42.5)
* 3.00" from my "lower waist" (43-40).
The waist area is interesting. The adage is that the last fat deposit for men, is in the waist area (for women, evidently, in the hips) -- but I think the numbers show that things come off a little at a time, generally, and everyone now and again, in large measure from one area. In my particular case, waist measurements were relatively stagnant the past few weeks, but in the last 7 days, according to my tape measure, I've dropped an inch off of my waist. [The weird thing is that though my waist measure 40" -- 40" shorts are too large for me, though 40" pants still seem to work. . . Although, I did have to have my suit tailored down from approximately a 42-44" inch waist, to a 40-42" inch waist].
I can definitely tell that I've lost weight because of how clothing now fits me differently, for instance:
* I can now wear 38" jeans that I haven't fit into in years (in fact, when I go see C, in midwest, I expect he'll be surprised and comment on it. . . he'll probably notice).
* I can also wear shorts that I hadn't been able to wear before.
Unfortunately I didn't get as much exercise completed this week as I had hoped, because of the demands of work/school, but still a decent week.
(As of Sat night: 5,000 yards swimming; 8 miles running and 35 miles on the bike. But if I ride 25-30 miles on bike tomorrow and run another 5-6 miles, I'll save the week. Next week is an easy week, because I'm doing a triathlon next saturday. . . which will be cool :-).
At some point I have to go through and do the caloric analysis and see how all of that fits in. . . in fact, I'm going to do that tonight and provide an analysis.
We were actually talking about this in the office the other day, because another [gov't worker] and I chatted about it. I didn't tell him about my herculean efforts to lose weight, but he was talking about it matter of factly. His position (which mirrored mine) was none of that low carb BS -- it's all about calories. I didn't get into my views, nor did he ask about it. He has seen my program, "The Athletes Diary" -- I showed it to him in class one day because he was curious about it. It is a great and robust program from Steven's Creek that I've now used about 6 years and highly recommend for tracking workouts.
But it will be interesting to see how my calories in the last two months (during a weight loss of, roughly, 30 pounds) combined with my exercise, has produced these results. I'm sure if I crunch the numbers hard enough I can come up with my actual caloric needs and then predict the future.
Basic formula:
Caloric_Intake - Caloric_output = weight loss (calories).
CI - CO = (30 pounds * 3,500 calories);
CI - CO = -105,000 calories
CI [Jan01-Mar05] - CO [Jan01-Mar05] = -105,000 calories.
or
CI [average calories for period] - CO [average calories for period] = -105k calories.
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
03.04.2005 / 234.0 / 24.8
While it's tempting to consider the new five (5) pound weight loss of the past week relied solely upon the newfound skill of pushing weight onto the balls of my feet while weighing myself, I suspect that's not it. Here's why; My body fat percentage was also reduced from 27.1% to 24.8% -- some 2.3% savings (on, 240 pounds, 2.3% is, roughly, 5 pounds. . . so that makes sense).
MEASUREMENTS
Here are my most recent measurements:
THIS WEEK
03.04.2005
C: 44.50;
B: 14.00;
T: 24.25
N: 16.50;
UW: 42.50;
LW: 40.00;
LAST WEEK
02.26.2004
C: 45.5;
B: 14.0;
T: 24.25
N: 16.5;
UW: 44.25;
LW: 41.25;
So, in the last week, I
* dropped 1" off of my chest.
* dropped 1.75" off of my upper waist; and
* dropped 1.25" off of my lower waist.
This is all quite positive.
COMPARE THIS WEEK
TO BEGINNING
03.04.2005
C: 44.50;
B: 14.00;
T: 24.25
N: 16.50;
UW: 42.50;
LW: 40.00;
LESS
06.20.2004
C: 53.00"
B: 17.00"
T: 27.50"
UW: 48.00"
LW: 43.00"
The numbers are actually pretty incredible and speak for themselves (which is the power of recording this data -- not just weight, but also measurements and body fat -- it gives you a better sense of direction).
I have dropped
* 8.5" from my chest (53-44.5);
* 3.0" from my biceps (17-14);
* 3.25" from my thigs (27.5-24.25);
* 5.50" from my "upper waist" (48-42.5)
* 3.00" from my "lower waist" (43-40).
The waist area is interesting. The adage is that the last fat deposit for men, is in the waist area (for women, evidently, in the hips) -- but I think the numbers show that things come off a little at a time, generally, and everyone now and again, in large measure from one area. In my particular case, waist measurements were relatively stagnant the past few weeks, but in the last 7 days, according to my tape measure, I've dropped an inch off of my waist. [The weird thing is that though my waist measure 40" -- 40" shorts are too large for me, though 40" pants still seem to work. . . Although, I did have to have my suit tailored down from approximately a 42-44" inch waist, to a 40-42" inch waist].
I can definitely tell that I've lost weight because of how clothing now fits me differently, for instance:
* I can now wear 38" jeans that I haven't fit into in years (in fact, when I go see C, in midwest, I expect he'll be surprised and comment on it. . . he'll probably notice).
* I can also wear shorts that I hadn't been able to wear before.
Unfortunately I didn't get as much exercise completed this week as I had hoped, because of the demands of work/school, but still a decent week.
(As of Sat night: 5,000 yards swimming; 8 miles running and 35 miles on the bike. But if I ride 25-30 miles on bike tomorrow and run another 5-6 miles, I'll save the week. Next week is an easy week, because I'm doing a triathlon next saturday. . . which will be cool :-).
At some point I have to go through and do the caloric analysis and see how all of that fits in. . . in fact, I'm going to do that tonight and provide an analysis.
We were actually talking about this in the office the other day, because another [gov't worker] and I chatted about it. I didn't tell him about my herculean efforts to lose weight, but he was talking about it matter of factly. His position (which mirrored mine) was none of that low carb BS -- it's all about calories. I didn't get into my views, nor did he ask about it. He has seen my program, "The Athletes Diary" -- I showed it to him in class one day because he was curious about it. It is a great and robust program from Steven's Creek that I've now used about 6 years and highly recommend for tracking workouts.
But it will be interesting to see how my calories in the last two months (during a weight loss of, roughly, 30 pounds) combined with my exercise, has produced these results. I'm sure if I crunch the numbers hard enough I can come up with my actual caloric needs and then predict the future.
Basic formula:
Caloric_Intake - Caloric_output = weight loss (calories).
CI - CO = (30 pounds * 3,500 calories);
CI - CO = -105,000 calories
CI [Jan01-Mar05] - CO [Jan01-Mar05] = -105,000 calories.
or
CI [average calories for period] - CO [average calories for period] = -105k calories.
Saturday, March 05, 2005
Dropping weight
Dropping weight:
I continue to drop weight. Indeed, my original goal was as follows:
On 01-28-2005, I wrote the following:
My current 5-day weighted average weight is 234 pounds; so I have approximately 2 weeks to drop 1.5 pounds (or more!). I suspect some of it has to do with my newfound skill of finagling the scale by putting mroe weight on the balls of my feet -- nonetheless, I am trying to track differences, and so I've maintain that it should be my incentive to try to position on my scale to find the lowest weight possible, so that I am, in actuality, comparing apples to apples (i.e., I'm comparing last weeks' lowest weigth to today's lowest weight).
My waist officially measured 40 inches today, which is a nice change (and evidently the beginnings of a potentially reduced change in my health risk).
My eating continues to be healthy and effective -- and my exercise routine regular, if not more (except for the past few days -- I had a significant paper due at my externship and it kept me up the past few nights -- as has monkeying around on the internet and thinking about a long lost friend (female) who reappeared in December.
Overall another good week, albeit the workouts were a bit truncated and not enough sleep. But, otherwise, things are definitely coming together.
And, of course, the treadmill continues to pay huge dividends as well.
I continue to drop weight. Indeed, my original goal was as follows:
On 01-28-2005, I wrote the following:
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).
My current 5-day weighted average weight is 234 pounds; so I have approximately 2 weeks to drop 1.5 pounds (or more!). I suspect some of it has to do with my newfound skill of finagling the scale by putting mroe weight on the balls of my feet -- nonetheless, I am trying to track differences, and so I've maintain that it should be my incentive to try to position on my scale to find the lowest weight possible, so that I am, in actuality, comparing apples to apples (i.e., I'm comparing last weeks' lowest weigth to today's lowest weight).
My waist officially measured 40 inches today, which is a nice change (and evidently the beginnings of a potentially reduced change in my health risk).
My eating continues to be healthy and effective -- and my exercise routine regular, if not more (except for the past few days -- I had a significant paper due at my externship and it kept me up the past few nights -- as has monkeying around on the internet and thinking about a long lost friend (female) who reappeared in December.
Overall another good week, albeit the workouts were a bit truncated and not enough sleep. But, otherwise, things are definitely coming together.
And, of course, the treadmill continues to pay huge dividends as well.
Friday, March 04, 2005
Wednesday, March 02, 2005
Nutritional analysis for the day
NUTRITION - FRUITS AND VEGGIES
A few thoughts on recent nutrition.
FRUITS
I've been making several "smoothies" (similar to Jamba Juice) every day. I use a variety of fruits and fruit juice to make them. Typical juice (base): Orange Juice, apple juice, pinneapple juice, cranberry juice and grape juice. The fruits used in the smoothie are typically what's on sale, which recently, my fruit list has been roughly: 1) Strawberries; 2) blueberries; 3) blackberries; 4) bananas; 5) Mangos; 6) oranges; 7) pinneaples; and 8) pears.
So, for example, just today, I ingested (via smoothie concoctions)
3 smoothies:
1) 1 cup of strawberries;
2) 1/2 cup of blueberries;
3) 2 mango;
4) 1 banana;
5) 1 cup pinneaple;
So, roughly, 5.5 "servings" (unsure of what constitutes a serving, but I'll use the term loosely here), today. I think the guideline is something like 3-5 servings of fruits per day. Of course, those are the servings of the pure fruit within the smoothies: Potentially more "fruit" servings via: the juice base (i.e., OJ) and the frozen yogurt bars (whole fruits evidently) that are used in the smoothies.
[Typical smoothie: 2 pieces of fruit; frozen yogurt bar, 1/2 cup ice, and some sort of liquid juice (OJ typically) -- all of it goes in a blender and it (hopefully) comes out thick. They're super delicious and seem to be working quite well for me.
This is a pretty typical day, I would say I've had two smoothie a day (need to check the food logs for sure) for most days in the past few weeks.
* * *
I've noticed that I've been eating fewer apples though. Nonetheless, it's probably a good trade, because I now typically make a smoothie (fruit shake) as I'm leaving the house and it keeps my stomach full for several hours.
* * *
The other thing I've noticed is this: bugs and garbage. The bugs love the left-over fruit peelings and are all over it. Also, I'm doing more dishwashing, because in order to make smoothies it really messes up multiple dishes and there's lots of spillage on the counter (I could definitely "straighten up" the house (apartment) a bit too!)
VEGGIES
As for vegetables I seem to be doing OK here as well. I typically eat a salad for lunch (either I go purchase one from the local vons, or I will bring one in with me from home). The other option is to buy a salad at Subway, which also seems to work pretty well (I often get the tuna salad, though sometimes the meditteranean salad).
My guess would be my typical evening salad is about 3 cups of vegetables (typical salad ingredients: iceberg lettuce / spinach; cucumbers; tomatos; mushrooms; celery; red peppers; green peppers and some croutons and dressing (either something like balsamic vinegar or honey mustard [I'm such an animal I literally squeeze bbq sauce and mustard into salad bowl and just eat it]. I often have croutons as well. I've measured caloric content before and it hovers in teh 400-500 calories sort of range, all in. Except when I use avocados then it goes higher.
I also sometimes make a fertuda (sp?) sort of thing: where I use the egg white product thing-ies and mix it with frozen veggies. My ex girlfriend made fun of me forit, but I subsequently learned that typically those frozen veggies are "flash frozen" and retain much of their nutritional ingredients, so it's not as vapid of nutrition as some may tell you.
FINAL THOUGHTS
In the end though, the most important thing for me to do (health and otherwise) is to drop weight. I'm a bit obsessed by it at this point, and while that's not perfect, it's probably not all together bad as well. I suppose the real problem is maintaining this sort of focus for the long term is not a very realistic notion.
A few thoughts on recent nutrition.
FRUITS
I've been making several "smoothies" (similar to Jamba Juice) every day. I use a variety of fruits and fruit juice to make them. Typical juice (base): Orange Juice, apple juice, pinneapple juice, cranberry juice and grape juice. The fruits used in the smoothie are typically what's on sale, which recently, my fruit list has been roughly: 1) Strawberries; 2) blueberries; 3) blackberries; 4) bananas; 5) Mangos; 6) oranges; 7) pinneaples; and 8) pears.
So, for example, just today, I ingested (via smoothie concoctions)
3 smoothies:
1) 1 cup of strawberries;
2) 1/2 cup of blueberries;
3) 2 mango;
4) 1 banana;
5) 1 cup pinneaple;
So, roughly, 5.5 "servings" (unsure of what constitutes a serving, but I'll use the term loosely here), today. I think the guideline is something like 3-5 servings of fruits per day. Of course, those are the servings of the pure fruit within the smoothies: Potentially more "fruit" servings via: the juice base (i.e., OJ) and the frozen yogurt bars (whole fruits evidently) that are used in the smoothies.
[Typical smoothie: 2 pieces of fruit; frozen yogurt bar, 1/2 cup ice, and some sort of liquid juice (OJ typically) -- all of it goes in a blender and it (hopefully) comes out thick. They're super delicious and seem to be working quite well for me.
This is a pretty typical day, I would say I've had two smoothie a day (need to check the food logs for sure) for most days in the past few weeks.
* * *
I've noticed that I've been eating fewer apples though. Nonetheless, it's probably a good trade, because I now typically make a smoothie (fruit shake) as I'm leaving the house and it keeps my stomach full for several hours.
* * *
The other thing I've noticed is this: bugs and garbage. The bugs love the left-over fruit peelings and are all over it. Also, I'm doing more dishwashing, because in order to make smoothies it really messes up multiple dishes and there's lots of spillage on the counter (I could definitely "straighten up" the house (apartment) a bit too!)
VEGGIES
As for vegetables I seem to be doing OK here as well. I typically eat a salad for lunch (either I go purchase one from the local vons, or I will bring one in with me from home). The other option is to buy a salad at Subway, which also seems to work pretty well (I often get the tuna salad, though sometimes the meditteranean salad).
My guess would be my typical evening salad is about 3 cups of vegetables (typical salad ingredients: iceberg lettuce / spinach; cucumbers; tomatos; mushrooms; celery; red peppers; green peppers and some croutons and dressing (either something like balsamic vinegar or honey mustard [I'm such an animal I literally squeeze bbq sauce and mustard into salad bowl and just eat it]. I often have croutons as well. I've measured caloric content before and it hovers in teh 400-500 calories sort of range, all in. Except when I use avocados then it goes higher.
I also sometimes make a fertuda (sp?) sort of thing: where I use the egg white product thing-ies and mix it with frozen veggies. My ex girlfriend made fun of me forit, but I subsequently learned that typically those frozen veggies are "flash frozen" and retain much of their nutritional ingredients, so it's not as vapid of nutrition as some may tell you.
FINAL THOUGHTS
In the end though, the most important thing for me to do (health and otherwise) is to drop weight. I'm a bit obsessed by it at this point, and while that's not perfect, it's probably not all together bad as well. I suppose the real problem is maintaining this sort of focus for the long term is not a very realistic notion.
Top 10 features according to women
Here's an article which features the top-10 male body parts, as rated by women.
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