I reviewed my splits from past triathlon which are sort of interesting:
swim 220/665; 14:36 swim time (top 33%).
t1: 3:41 (probably top 75% transition times; most of the T1 times of those near me in the rankings were ~1:41; it's a significant gap which I should close).
Bike: 172 of 665 (top 25.86%). 19.09 mph (on a hilly course). This was quite good. (37:43 time).
t2: 2:28 (again most people were about 1 min faster, at about 1:30) -- that is, most people near me in the rankings.
Run: 388 of 665: (top 58.34%). 25:23 run time; 08:28 mpm; This is what could be improved the most. Competitive will begin in the 7:20 to 7:30 mpm range. Of course, when I go to 195 pounds, you'll magically run 7:30 mpm :-).
Everything is coming along pretty nicely. I'd like to get the run times down, but fully understand that at 228 pounds, it's pretty tricky :-).
Tuesday, May 31, 2005
Referrer Logs - Articles On Losing 100 Pounds
God bless referrer logs.
I found numerous articles that details stories about losing 100 pounds. Here's a sampling:
Life Scan Diabetes article about losing 5, 10, 20, 25, 50 or 100 pounds.
Woman who just reached 100 pound loss on her blog.
306 pound guy looking for advice on how to drop 100 pounds. Sort of lame response by the nutritionist.
Story on CBS about Arkansas Gov. Mike Huckebee losing 100 pounds in 15 months.
This article talks about the war on obesity.
I found numerous articles that details stories about losing 100 pounds. Here's a sampling:
Life Scan Diabetes article about losing 5, 10, 20, 25, 50 or 100 pounds.
Woman who just reached 100 pound loss on her blog.
306 pound guy looking for advice on how to drop 100 pounds. Sort of lame response by the nutritionist.
Story on CBS about Arkansas Gov. Mike Huckebee losing 100 pounds in 15 months.
This article talks about the war on obesity.
Work-out weight loss review this week
I haven't been seeing the progress I saw in April, but I've been resolved to maintain my prior activities.
I suppose this is explainable: Finals and injury (to back from rower). I'm better now and feel like I can definitely put strong numbers up on the board. I see a difference in my body between photos. Moreover, I know the more I exercise, the better off I will be. I've been eating smartly and exercising smartly (mostly). . . and this will pay off in the long term.
My near term goal remains (though sort of loosely defined): The state of a more healthy body measured by either a 20% body fat reading 3x in a given week via skin calipers by the time my last semester of school begins or a weight less than 200 pounds by the first day of school -- as measured by the 5 day moving average weight.
And just so its clear: I can notice a discernible difference in the quality of women I've been meeting and I attribute it directly to my newfound body. And it's not even near where it can be.
k
I suppose this is explainable: Finals and injury (to back from rower). I'm better now and feel like I can definitely put strong numbers up on the board. I see a difference in my body between photos. Moreover, I know the more I exercise, the better off I will be. I've been eating smartly and exercising smartly (mostly). . . and this will pay off in the long term.
My near term goal remains (though sort of loosely defined): The state of a more healthy body measured by either a 20% body fat reading 3x in a given week via skin calipers by the time my last semester of school begins or a weight less than 200 pounds by the first day of school -- as measured by the 5 day moving average weight.
And just so its clear: I can notice a discernible difference in the quality of women I've been meeting and I attribute it directly to my newfound body. And it's not even near where it can be.
k
This is a bit ugly. . . but I couldn't get the html to post from excel, so I just pasted it in. . . if anyone knows the secret. . .
k
1.00% 0.75% 0.50%
losing 1% weight 0.75 weight losing 0.5% weight
per week per week per week
227.0 227.0 227.0 227.0 227.0 227.0
5/30/2005 224.7 225.3 225.9
6/6/2005 222.5 223.6 224.7
6/13/2005 220.3 221.9 223.6
6/20/2005 218.1 220.3 222.5
6/27/2005 215.9 218.6 221.4
7/4/2005 213.7 217.0 220.3
7/11/2005 211.6 215.3 219.2
7/18/2005 209.5 213.7 218.1
7/25/2005 207.4 212.1 217.0
8/1/2005 205.3 210.5 215.9
8/8/2005 203.2 209.0 214.8
8/15/2005 201.2 207.4 213.7
8/22/2005 199.2 205.8 212.7
8/29/2005 197.2 204.3 211.6
9/5/2005 195.2 202.8 210.6
9/12/2005 193.3 201.2 209.5
9/19/2005 191.3 199.7 208.5
9/26/2005 189.4 198.2 207.4
10/3/2005 187.5 196.7 206.4
10/10/2005 185.7 195.3 205.3
10/17/2005 183.8 193.8 204.3
10/24/2005 182.0 192.4 203.3
10/31/2005 180.2 190.9 202.3
11/7/2005 178.3 189.5 201.3
11/14/2005 176.6 188.1 200.3
11/21/2005 174.8 186.6 199.3
11/28/2005 173.1 185.2 198.3
12/5/2005 171.3 183.9 197.3
12/12/2005 169.6 182.5 196.3
12/19/2005 167.9 181.1 195.3
12/26/2005 166.2 179.8 194.3
1/2/2006 164.6 178.4 193.4
1/9/2006 162.9 177.1 192.4
1/16/2006 161.3 175.7 191.4
1/23/2006 159.7 174.4 190.5
1/30/2006 173.1 189.5
2/6/2006 171.8 188.6
2/13/2006 170.5 187.6
2/20/2006 169.2 186.7
2/27/2006 168.0 185.8
3/6/2006 166.7 184.8
3/13/2006 165.5 183.9
3/20/2006 164.2 183.0
3/27/2006 163.0 182.1
4/3/2006 161.8 181.2
4/10/2006 160.6 180.3
4/17/2006 159.4 179.4
4/24/2006 178.5
5/1/2006 177.6
5/8/2006 176.7
5/15/2006 175.8
5/22/2006 174.9
5/29/2006 174.0
6/5/2006 173.2
6/12/2006 172.3
6/19/2006 171.4
6/26/2006 170.6
7/3/2006 169.7
7/10/2006 168.9
7/17/2006 168.0
7/24/2006 167.2
7/31/2006 166.4
8/7/2006 165.5
8/14/2006 164.7
8/21/2006 163.9
8/28/2006 163.1
9/4/2006 162.2
9/11/2006 161.4
9/18/2006 160.6
9/25/2006 159.8
10/2/2006 159.0
k
1.00% 0.75% 0.50%
losing 1% weight 0.75 weight losing 0.5% weight
per week per week per week
227.0 227.0 227.0 227.0 227.0 227.0
5/30/2005 224.7 225.3 225.9
6/6/2005 222.5 223.6 224.7
6/13/2005 220.3 221.9 223.6
6/20/2005 218.1 220.3 222.5
6/27/2005 215.9 218.6 221.4
7/4/2005 213.7 217.0 220.3
7/11/2005 211.6 215.3 219.2
7/18/2005 209.5 213.7 218.1
7/25/2005 207.4 212.1 217.0
8/1/2005 205.3 210.5 215.9
8/8/2005 203.2 209.0 214.8
8/15/2005 201.2 207.4 213.7
8/22/2005 199.2 205.8 212.7
8/29/2005 197.2 204.3 211.6
9/5/2005 195.2 202.8 210.6
9/12/2005 193.3 201.2 209.5
9/19/2005 191.3 199.7 208.5
9/26/2005 189.4 198.2 207.4
10/3/2005 187.5 196.7 206.4
10/10/2005 185.7 195.3 205.3
10/17/2005 183.8 193.8 204.3
10/24/2005 182.0 192.4 203.3
10/31/2005 180.2 190.9 202.3
11/7/2005 178.3 189.5 201.3
11/14/2005 176.6 188.1 200.3
11/21/2005 174.8 186.6 199.3
11/28/2005 173.1 185.2 198.3
12/5/2005 171.3 183.9 197.3
12/12/2005 169.6 182.5 196.3
12/19/2005 167.9 181.1 195.3
12/26/2005 166.2 179.8 194.3
1/2/2006 164.6 178.4 193.4
1/9/2006 162.9 177.1 192.4
1/16/2006 161.3 175.7 191.4
1/23/2006 159.7 174.4 190.5
1/30/2006 173.1 189.5
2/6/2006 171.8 188.6
2/13/2006 170.5 187.6
2/20/2006 169.2 186.7
2/27/2006 168.0 185.8
3/6/2006 166.7 184.8
3/13/2006 165.5 183.9
3/20/2006 164.2 183.0
3/27/2006 163.0 182.1
4/3/2006 161.8 181.2
4/10/2006 160.6 180.3
4/17/2006 159.4 179.4
4/24/2006 178.5
5/1/2006 177.6
5/8/2006 176.7
5/15/2006 175.8
5/22/2006 174.9
5/29/2006 174.0
6/5/2006 173.2
6/12/2006 172.3
6/19/2006 171.4
6/26/2006 170.6
7/3/2006 169.7
7/10/2006 168.9
7/17/2006 168.0
7/24/2006 167.2
7/31/2006 166.4
8/7/2006 165.5
8/14/2006 164.7
8/21/2006 163.9
8/28/2006 163.1
9/4/2006 162.2
9/11/2006 161.4
9/18/2006 160.6
9/25/2006 159.8
10/2/2006 159.0
Monday, May 30, 2005
Weight Goals
Now that I've set a weight goal for photos, I suppose I should put a time limit on the 200 pound goal.
I find various sources on the internet that proclaim no more than one pound per week loss and others that say no more than 2 pounds per week. It seems to me, the better measurement would be about 1% of body fat per week [for me, that would be 1% of 225 pounds, 2.25 pounds]. But, if it were 0.5%, then it would be 1.125 pounds per week.
I find various sources on the internet that proclaim no more than one pound per week loss and others that say no more than 2 pounds per week. It seems to me, the better measurement would be about 1% of body fat per week [for me, that would be 1% of 225 pounds, 2.25 pounds]. But, if it were 0.5%, then it would be 1.125 pounds per week.
Decision as to Photo / speed dating
So I made a decision in the past week. I'm going to set either a weight or body fat percentage goal for new pictures and/or speed dating. I think my number is the following. The earlier of:
weight = 199.9 pounds moving 5 day average.
body fat = 3x in one week below 20% body fat measured via body fat calipers.
I suspect the 200 pounds will come before the 20% body fat.
weight = 199.9 pounds moving 5 day average.
body fat = 3x in one week below 20% body fat measured via body fat calipers.
I suspect the 200 pounds will come before the 20% body fat.
Saturday, May 28, 2005
Update for the week
WORK AND WORKING OUT
I had an enriching, though busy, work with week. It left me a bit drained in the evenings, but I still managed numerous workouts.
WEIGHT / BODY FAT
Goals vs. Actual Numbers
The goal for Sat. 05-29-05, was to be:
Goal: Body fat via calipers:
low / medium / high goals: 25.71%; 25.01%; or 24.32%.
Actual: 26.65%.
So over goal body fat by ~1%. Significant, but still doable. I can always adjust the goals too, because I am early in the goal cycle.
As for the Tanita body fat: I currently show a five day moving average of 24.1%. This is up from approximatley 21.6% earlier last week. In fact, one month ago, the moving average was 21.6% (04.26).
Goal: Weight (unclear what the goal is here, I think I'm more focused upon body fat). I think the general idea is 1-2.5#s per week. That is 4-10 pounds per month.
Actual: 227.3 (moving average). One month ago (04.26) I weighed 229.6; so approximate loss of 2.3 pounds. This makes sense given the workout trouble during finals and the injury to my foot while surfing.
I had an enriching, though busy, work with week. It left me a bit drained in the evenings, but I still managed numerous workouts.
WEIGHT / BODY FAT
Goals vs. Actual Numbers
The goal for Sat. 05-29-05, was to be:
Goal: Body fat via calipers:
low / medium / high goals: 25.71%; 25.01%; or 24.32%.
Actual: 26.65%.
So over goal body fat by ~1%. Significant, but still doable. I can always adjust the goals too, because I am early in the goal cycle.
As for the Tanita body fat: I currently show a five day moving average of 24.1%. This is up from approximatley 21.6% earlier last week. In fact, one month ago, the moving average was 21.6% (04.26).
Goal: Weight (unclear what the goal is here, I think I'm more focused upon body fat). I think the general idea is 1-2.5#s per week. That is 4-10 pounds per month.
Actual: 227.3 (moving average). One month ago (04.26) I weighed 229.6; so approximate loss of 2.3 pounds. This makes sense given the workout trouble during finals and the injury to my foot while surfing.
Tuesday, May 24, 2005
FINALLY - A DROP IN BODY FAT: 26.32%
It's just got to be measuring error. Nonetheless the number is a bit higher.
Monday, May 23, 2005
27.144% BFat; incredibly the numbers keep rising
Incredibly the body fat numbers keep rising.
I can't account for whether it is technique or I'm actually getting fatter. Let's double down on the workouts and see where it goes. I'm going to have to corall any/all eating behaviors too. I'm confused by this particular set of numbers -- but perhaps I'm listening to the day-to-day noise a bit too much. If I focus on the long term perhaps it will get better.
kc.
I can't account for whether it is technique or I'm actually getting fatter. Let's double down on the workouts and see where it goes. I'm going to have to corall any/all eating behaviors too. I'm confused by this particular set of numbers -- but perhaps I'm listening to the day-to-day noise a bit too much. If I focus on the long term perhaps it will get better.
kc.
Sunday, May 22, 2005
Top 42.5%
Results are in: I was top 42.5%.
It's a bit disappointment. 60 places (out of ~700) out of top-third; and ~110 places out of top-quarter.
So, explanations are potentially a few fold: a) more competitive race; b) race doesn't suit me competitively (notably all the hills); c) just didn't have a particularly grand race day.
I think my goal for this season is to consistently finish in the top third and ideally in the top quarter of the overall standings. I'd also like to move into at least the top half of my age group when racing.
It's a bit disappointment. 60 places (out of ~700) out of top-third; and ~110 places out of top-quarter.
So, explanations are potentially a few fold: a) more competitive race; b) race doesn't suit me competitively (notably all the hills); c) just didn't have a particularly grand race day.
I think my goal for this season is to consistently finish in the top third and ideally in the top quarter of the overall standings. I'd also like to move into at least the top half of my age group when racing.
Body Fat Goal for 05-22-05
Below is the goal for the week.
WEEKLY BODY FAT GOAL - UNMET
5/22/2005
25.94%
25.48%
25.01%
So I missed the goal for this one week, but I'm not exactly sure why. I've definitely kept up my end of the bargain (well, except for Chevy's yesterday). Also, less exercise, due to the rest week. But my calories were held right at 2200 on average per day. I suppose I'm not too worried about it in the end, I know if I continue down this path, the numbers will drop. Indeed, maybe this will serve as a greater motiviation tool for me. Actually, I'm tempted to walk on the treadmill a bit today, just as a recovery walk.
A REVIEW OF THE MAY NUMBERS
date / weight* / tanita bf / # lost
05.22: 229.9 / 22.3 / 39.2
05.15: 226.9 / 25.6 / 43.1
05.08: 230.1/ 23.1 / 39.9
05.01: 230.9 / 20.8 / 39.1
(* note, weight and bf are denoted in moving 5 day averages).
So by these numbers, my weight actually went up 3 pounds since last week, however, my body fat dropped 3.3% (a significant amount). The other two weeks (05-08 and 05-01) -- appear to be normaly weeks: I either lost 1 pound from May 1, or 0.2 pounds from 05-08.
It could well be that I am losing fat but gaining muscle. So, let's check the tape measure measurements.
Also notable, my weight has stagnated at about 230 for the month of May. Then again, when I review my exercise numbers for the month of May, they're quite low (both due to injury and finals):
activity: workouts / hours / distance
s: 1 / 0.2 / 800y
b: 9 / 6.7 / 109.7miles
r: 3 / 1.8 / 10.8 miles
aero: x / 1 / 0.3 miles;
rowing: 3 / 1.8 / 21,000 meters;
surfing 2 / 2.0 hours
So this makes sense as well. The exercise numbers are waaaayyyy down as well.
Remember the goal is a base (per week) of:
s: 5,000 yards;
b: 60-80 miles;
r: 10-12 miles;
row: 10-30,000 meters.
Therefore, the monthly range would be (even including a 50% volume rest week):
s: 17,000 yards;
b: 240 miles;
r: 37 miles
row: 70,000 meters.
I seem to be at about 20-30% of that volume. But, then again, it was finals and it was stressful and there was no real way to do full on workouts through them and pass. . .
But all of the data does explain things to me. It's not a day to day measurement, at minimum it's week to week and in reality it is month to month.
TAPE MEASUREMENTS
bicep / thigh / upper waist / lower waist / chest / neck
05.01
14 / 23 / 41 /38.8 / 43 / 16
05.08
13.3 / 23 / 41.8 / 38.8 / 43.8 / 16.5
05.13
13.3 / 23 / 41.8 / 38.8 / 43.8 / 16.5
05.21
13 / 22.8 / 41 / 38.5 / 44.3 / 16
So, what's interesting about these numbers? Two things: My waist, 3 weeks later (and within 2 weeks of finals and a reading period inbetween) shows up 1.25 inches larger (44.25 vs. 43.0 inches). And it jumped from 43 to 43.75, 43.75 and then to 44.25. That's a significant jump (which does explain the body fat increase).
Second, what is also interesting is that my bicep size has actually decreased (from 14 to 13 inches). Normally a decrease in the circumference of a body part, although, I'm not sure if that's true for a bicep, because it may denote less strength. So that's sort of a toss up.
WEEKLY BODY FAT GOAL - UNMET
5/22/2005
25.94%
25.48%
25.01%
So I missed the goal for this one week, but I'm not exactly sure why. I've definitely kept up my end of the bargain (well, except for Chevy's yesterday). Also, less exercise, due to the rest week. But my calories were held right at 2200 on average per day. I suppose I'm not too worried about it in the end, I know if I continue down this path, the numbers will drop. Indeed, maybe this will serve as a greater motiviation tool for me. Actually, I'm tempted to walk on the treadmill a bit today, just as a recovery walk.
A REVIEW OF THE MAY NUMBERS
date / weight* / tanita bf / # lost
05.22: 229.9 / 22.3 / 39.2
05.15: 226.9 / 25.6 / 43.1
05.08: 230.1/ 23.1 / 39.9
05.01: 230.9 / 20.8 / 39.1
(* note, weight and bf are denoted in moving 5 day averages).
So by these numbers, my weight actually went up 3 pounds since last week, however, my body fat dropped 3.3% (a significant amount). The other two weeks (05-08 and 05-01) -- appear to be normaly weeks: I either lost 1 pound from May 1, or 0.2 pounds from 05-08.
It could well be that I am losing fat but gaining muscle. So, let's check the tape measure measurements.
Also notable, my weight has stagnated at about 230 for the month of May. Then again, when I review my exercise numbers for the month of May, they're quite low (both due to injury and finals):
activity: workouts / hours / distance
s: 1 / 0.2 / 800y
b: 9 / 6.7 / 109.7miles
r: 3 / 1.8 / 10.8 miles
aero: x / 1 / 0.3 miles;
rowing: 3 / 1.8 / 21,000 meters;
surfing 2 / 2.0 hours
So this makes sense as well. The exercise numbers are waaaayyyy down as well.
Remember the goal is a base (per week) of:
s: 5,000 yards;
b: 60-80 miles;
r: 10-12 miles;
row: 10-30,000 meters.
Therefore, the monthly range would be (even including a 50% volume rest week):
s: 17,000 yards;
b: 240 miles;
r: 37 miles
row: 70,000 meters.
I seem to be at about 20-30% of that volume. But, then again, it was finals and it was stressful and there was no real way to do full on workouts through them and pass. . .
But all of the data does explain things to me. It's not a day to day measurement, at minimum it's week to week and in reality it is month to month.
TAPE MEASUREMENTS
bicep / thigh / upper waist / lower waist / chest / neck
05.01
14 / 23 / 41 /38.8 / 43 / 16
05.08
13.3 / 23 / 41.8 / 38.8 / 43.8 / 16.5
05.13
13.3 / 23 / 41.8 / 38.8 / 43.8 / 16.5
05.21
13 / 22.8 / 41 / 38.5 / 44.3 / 16
So, what's interesting about these numbers? Two things: My waist, 3 weeks later (and within 2 weeks of finals and a reading period inbetween) shows up 1.25 inches larger (44.25 vs. 43.0 inches). And it jumped from 43 to 43.75, 43.75 and then to 44.25. That's a significant jump (which does explain the body fat increase).
Second, what is also interesting is that my bicep size has actually decreased (from 14 to 13 inches). Normally a decrease in the circumference of a body part, although, I'm not sure if that's true for a bicep, because it may denote less strength. So that's sort of a toss up.
26.98% Body Fat - Keeps going in the wrong direction
Not sure exactly why but my body fat measurements via calipers keep going in the wrong direction. Today, after the race, I measured myself and it came out to 26.98% body fat. The highest number I've had yet. Nonetheless, it does't mean the numbers are necessarily accurate/inaccurate simply because it is an outlier (of course if it read 22% it would 100% accurate). But, actually, I'm always willing to consider viewpoint bias in all of it.
My body fat, certainly could be rising. I could also be measuring slightly differently.
This will work itself out. These sorts of things always do.
k
My body fat, certainly could be rising. I could also be measuring slightly differently.
This will work itself out. These sorts of things always do.
k
Triathlon report
The tri was good this morning.
The swim seemed longer than before. The bike was a completely different course (with lots of climbing on a multi-loop course) and the run was different (better: completely flat along the water).
If I have things right, I think the winning 40-44 year old time was 1:15:00; My time was 1:25:00. If that's right, I could become a real contender in my elder years. I honestly think I could shave 1-2 mins from my transitions; 2-3 minutes from my run time; and 1-2 minutes from my bike time. 7 minutes puts me at a 1:18:00 -- which would be close to placing in an age group just 4 years my senior (I don't know what my age group was).
WHY DOES IT TAKE RESULTS SO LONG TO BE POSTED.
It's beyond me why it takes days and sometimes weeks to put results up on the web. In today's world, the timing company should head directly to starbucks and upload the data they have -- fine to post it as UNOFFICIAL results. We all want to look at the data today, not a few weeks from now. With the wonders of microchips it makes no sense to me (but perhaps (hopefully!) there is a good reason behind it all).
Overall I was pleased though.
The swim seemed longer than before. The bike was a completely different course (with lots of climbing on a multi-loop course) and the run was different (better: completely flat along the water).
If I have things right, I think the winning 40-44 year old time was 1:15:00; My time was 1:25:00. If that's right, I could become a real contender in my elder years. I honestly think I could shave 1-2 mins from my transitions; 2-3 minutes from my run time; and 1-2 minutes from my bike time. 7 minutes puts me at a 1:18:00 -- which would be close to placing in an age group just 4 years my senior (I don't know what my age group was).
WHY DOES IT TAKE RESULTS SO LONG TO BE POSTED.
It's beyond me why it takes days and sometimes weeks to put results up on the web. In today's world, the timing company should head directly to starbucks and upload the data they have -- fine to post it as UNOFFICIAL results. We all want to look at the data today, not a few weeks from now. With the wonders of microchips it makes no sense to me (but perhaps (hopefully!) there is a good reason behind it all).
Overall I was pleased though.
Saturday, May 21, 2005
Tomorrow's Tri
I'm really looking forward to tomorrow's triathlon. It'll surely be a hoot.
And I honestly think I can far outpace my prior numbers from a few years ago.
I went and bought Freakonomics today (a must read required by my best friend) -- and sat and read while I ate Mexican food (fish tacos) and too many chips.
Now it's time to prepare for the race -- packing up all my gear so I can get ready to head out at oh - 330a. arrive on scene at ~430a. site opens at 530a. . . and race begins officially at 640a.
I love being super early. . . indeed, I can sit and read for an hour if I end up being that early. . .
kc.
And I honestly think I can far outpace my prior numbers from a few years ago.
I went and bought Freakonomics today (a must read required by my best friend) -- and sat and read while I ate Mexican food (fish tacos) and too many chips.
Now it's time to prepare for the race -- packing up all my gear so I can get ready to head out at oh - 330a. arrive on scene at ~430a. site opens at 530a. . . and race begins officially at 640a.
I love being super early. . . indeed, I can sit and read for an hour if I end up being that early. . .
kc.
Day Before Race
It's the day before the big triathlon. I feel pretty good about the whole thing. I just tried to find my prior two race times.
2002: 1:25:54.6
swim 12:47.5; (rank 289)
t1 = 5:10.5; (rank 251)
bike = 39:34.9 (19.7mph) (rank 294);
t2 = 2:43.4
run = 25:38.2 (8:33 mpm) = (rank 328)
overall = 1:25:54.6
2003: I ran a 1:32:51;
swim: 15:10 (rank 346)
T1: 5:09
bike 41:47 (rank 488);
T2 2:47
Run: 27:58 (rank 675)
2002: 1:25:54.6
swim 12:47.5; (rank 289)
t1 = 5:10.5; (rank 251)
bike = 39:34.9 (19.7mph) (rank 294);
t2 = 2:43.4
run = 25:38.2 (8:33 mpm) = (rank 328)
overall = 1:25:54.6
2003: I ran a 1:32:51;
swim: 15:10 (rank 346)
T1: 5:09
bike 41:47 (rank 488);
T2 2:47
Run: 27:58 (rank 675)
45 pounds lighter
The funny thing is this: Even though I'm 45 pounds lighter than I was from the Day 0 photo (see below) to my eye it doesn't look all that different.
Some of this, I think, is all about having the faith to continue down the course, and know that when you continue to eat 2100 calories per day and burn 3,000 calories per day, pounds WILL be shed. It's fun to see the weight come off. And I am determined to actually expose my abs. That's my goal in this, at least one of the goals. In order to do so, it's going to take, arguably, another 50 pounds of weight loss, at least. Perhaps more.
but rather than focus on weight, I'd like to get into single digits of body fat, and I imagine good exposure of abs will occur at ~5% body fat.
Some of this, I think, is all about having the faith to continue down the course, and know that when you continue to eat 2100 calories per day and burn 3,000 calories per day, pounds WILL be shed. It's fun to see the weight come off. And I am determined to actually expose my abs. That's my goal in this, at least one of the goals. In order to do so, it's going to take, arguably, another 50 pounds of weight loss, at least. Perhaps more.
but rather than focus on weight, I'd like to get into single digits of body fat, and I imagine good exposure of abs will occur at ~5% body fat.
Friday, May 20, 2005
26.65% body fat; hmmm, wrong direction
Seem to be going the wrong direction in the body fat numbers (calipers) recently. Ironically I saw an 18% number on the Tanita scale tonight.
But, hey, it is what it is -- I'll collect the data for now, and analyze it later. I'm sure it'll be fine.
I'll just stick with lots of exercise and smart(er) eating habits.
k
But, hey, it is what it is -- I'll collect the data for now, and analyze it later. I'm sure it'll be fine.
I'll just stick with lots of exercise and smart(er) eating habits.
k
Soreness / Surfing
I spent a nice day in the southern reaches of this fine state. Did some surfing and saw an old friend. It was a good day, though I ended up a bit sore at the end of the day for some unknown reason. And this time around I managed to avoid the stingray's stinger!
My ex-boss did comment, immediately: "Hey, you've lost weight." First words out of her mouth. So I suppose I'm at that stage, where it just jumps out at you. In fact, the cashier/owner from 7-11 said: "You're skinny. I see you running in front of the store now."
So, the words gettin' out.
k
My ex-boss did comment, immediately: "Hey, you've lost weight." First words out of her mouth. So I suppose I'm at that stage, where it just jumps out at you. In fact, the cashier/owner from 7-11 said: "You're skinny. I see you running in front of the store now."
So, the words gettin' out.
k
Wednesday, May 18, 2005
Body Fat: 25.91%
Yesterday I measured my body fat (using calipers) at 25.91%. I thought this morning: Well, maybe I mis-measured (otherwise, it means my body fat has gone the wrong direction from 24.5% to ~25.9%).
I remeasured today. Ironically, I came up with the exact same number: 25.91% body fat. It's hard to do statistically, because I take a measurement from pecs, stomach and thigh, I take 5 measurements at each location and then throw out the high and low number and the remaining three numbers are averaged. Furthermore, when you run the calipers on your skin, you don't know what the number will be until you've already placed the caliper. So it's unlikely that I contributed to a false reading. I'm taking the readings as I've always taken them, and any random factor to the reading, should be smoothed out by the 5x reading.
COUPLE OF OTHER THOUGHTS
I looked it up and I was at a higher number earlier this week (26.41% on 05.13.2005). Then I thought, well, perhaps the body fat calculators jump in increments of 0.50% and that would explain the jerkiness of it. However, the formula is much more precise than that. In fact, when I changed one of my thigh numbers from 18 to 17, the body fat dropped 0.083%. So the formula is actually quite precise. Good to know.
I suppose I just need to have faith.
WHY REVIEWING SCALE NUMBERS CAN BE GOOD IN THE MEANWHILE
I must say I don't know that I agree that one should not review/retain daily scale numbers. Because without consistent feedback it's hard to know whether you are headed in the right direction. It's just there's so much noise in the day-to-day scale readings (meaning you don't actually gain/lose 5 pounds overnight. . . you do it over a multi-day period).
If I only had the bodyfat numbers to review from calipers I'd be frustrated right now. But I have a plethora of numbers. They mostly show a slight reversal in direction, which makes sense given the lack of as robust activity during finals and poor eating habits. Nonetheless, I'm confident I can reverse those minor setbacks in short order in the next week or two and then keep marching downward.
While I've set body fat goals, I have not, as yet, set specific weight targets -- at least not recently.
I still think 200 pounds is a good number, as is 205. I like the way 195 sounds; 185 is better. 175 is magical. And 160-165 is beyond the pale.
The question is whether I can set 200 as a number and make it by the time I see C in New York. I probably can. It's roughly 105 days from today, which is 15 weeks. Two pounds per week is 30 pounds, which would actually put me at 195.
So, the loose goal for 09-01-2005, is:
good goal: 195;
median goal: 200;
low goal: 205.
But the truth is I'm not nearly as concerned with weight as I am with body fat percentages.
k
0.083%
I remeasured today. Ironically, I came up with the exact same number: 25.91% body fat. It's hard to do statistically, because I take a measurement from pecs, stomach and thigh, I take 5 measurements at each location and then throw out the high and low number and the remaining three numbers are averaged. Furthermore, when you run the calipers on your skin, you don't know what the number will be until you've already placed the caliper. So it's unlikely that I contributed to a false reading. I'm taking the readings as I've always taken them, and any random factor to the reading, should be smoothed out by the 5x reading.
COUPLE OF OTHER THOUGHTS
I looked it up and I was at a higher number earlier this week (26.41% on 05.13.2005). Then I thought, well, perhaps the body fat calculators jump in increments of 0.50% and that would explain the jerkiness of it. However, the formula is much more precise than that. In fact, when I changed one of my thigh numbers from 18 to 17, the body fat dropped 0.083%. So the formula is actually quite precise. Good to know.
I suppose I just need to have faith.
WHY REVIEWING SCALE NUMBERS CAN BE GOOD IN THE MEANWHILE
I must say I don't know that I agree that one should not review/retain daily scale numbers. Because without consistent feedback it's hard to know whether you are headed in the right direction. It's just there's so much noise in the day-to-day scale readings (meaning you don't actually gain/lose 5 pounds overnight. . . you do it over a multi-day period).
If I only had the bodyfat numbers to review from calipers I'd be frustrated right now. But I have a plethora of numbers. They mostly show a slight reversal in direction, which makes sense given the lack of as robust activity during finals and poor eating habits. Nonetheless, I'm confident I can reverse those minor setbacks in short order in the next week or two and then keep marching downward.
While I've set body fat goals, I have not, as yet, set specific weight targets -- at least not recently.
I still think 200 pounds is a good number, as is 205. I like the way 195 sounds; 185 is better. 175 is magical. And 160-165 is beyond the pale.
The question is whether I can set 200 as a number and make it by the time I see C in New York. I probably can. It's roughly 105 days from today, which is 15 weeks. Two pounds per week is 30 pounds, which would actually put me at 195.
So, the loose goal for 09-01-2005, is:
good goal: 195;
median goal: 200;
low goal: 205.
But the truth is I'm not nearly as concerned with weight as I am with body fat percentages.
k
0.083%
Rowing / Exercise update
So my exercise numbers since 04-25-05 were a bit dismal, solely due to the strains of graduate school finals. It was/is totally to be expected though, and, in fact, accounted for in my overall plan.
The numbers:
Week beginning / # workouts / hours / distance
04.25.2005 / 3 / 1.7 / 30.0 miles;
05.02.2005 / 3 / 1.6 / 30.0 miles;
05.09.2005 / 2 / 2.1 / 18.0 miles / 3.6 miles (cycling / running);
In the instant week, (week beginning 05-16-2005) the numbers are already decent:
cycling: 15 miles;
rowing: 11,000 meters;
surfing for 1.0 hours
This week will be an easy week due to the looming triathlon coming up in Newport Beach. I've always really liked that triathlon, despite last year's traffic/parking fiasco upon entry into the park. This year I plan to be there more than an hour early.
BTW, also sort of neat: my overall rowing meterage is now at 262,491 meters.
I would like to get that 1,000,000 meter t-shirt. 738,000 meters to go. . .
It appears that in good/hard weeks I rowed 68,000 meters and 66,000 meters -- so ~11 of those good weeks and I'd have the 1,000,000 meters which would be sort of neat.
anyhow. . .
k
The numbers:
Week beginning / # workouts / hours / distance
04.25.2005 / 3 / 1.7 / 30.0 miles;
05.02.2005 / 3 / 1.6 / 30.0 miles;
05.09.2005 / 2 / 2.1 / 18.0 miles / 3.6 miles (cycling / running);
In the instant week, (week beginning 05-16-2005) the numbers are already decent:
cycling: 15 miles;
rowing: 11,000 meters;
surfing for 1.0 hours
This week will be an easy week due to the looming triathlon coming up in Newport Beach. I've always really liked that triathlon, despite last year's traffic/parking fiasco upon entry into the park. This year I plan to be there more than an hour early.
BTW, also sort of neat: my overall rowing meterage is now at 262,491 meters.
I would like to get that 1,000,000 meter t-shirt. 738,000 meters to go. . .
It appears that in good/hard weeks I rowed 68,000 meters and 66,000 meters -- so ~11 of those good weeks and I'd have the 1,000,000 meters which would be sort of neat.
anyhow. . .
k
Tuesday, May 17, 2005
The Year in Review
Forgive me if this is posted as a work-in-progress.
This blog began 05.15.2004, for the purpose of chronicling my attempt to lose 100 pounds (a shitload, let me tell you). I currently weight ~225 pounds with a body fat of ~24% (24% via calipers, and ~21% via the Tanita scale). Last year I weighed in the upper 250s low 260s; I'd lost some weight through the summer, but then I gained a girlfriend who cooked well, and, consequently, also gained some weight back. From January until May, I've done some great work that should be recognized. I weighed approximately 270 in Jan (01-03-05) and have subsequently dropped to 225 pounds, some 45 pounds in weight loss, nearly half of my stated 100 pound loss goal. But as importantly, I reduced my body fat from approx. 36% to ~22-24%. I'd like to get it into the single digits. And keep it there. Vanity is part of my motivation (hard to admit but true). Health is the primary consideration.
In May of last year I resolved to reduce my caloric intake from 4,000 calories per day to 2,000 calories per day. My actual intake is probably closer to 2500 calories per day -- but at least I track it now, so I know what it is. Originally, I tried to track it via computer software, but gave up for a blend of old/new technology. I simply write what I eat on a wipe board (divided by day of the weak on the one hand, and rows providing, roughly meal boxes). This method has been quite effective; and when I don't record what I've eaten it shows: My caloric intake goes through the roof!
NOTE: on 05.31.04 I weight 260.5 and had a body fat (tanita) of 36.0%.
On June 26, 2004, I implemented another fantastic wipe board: This board tracks my body weight and body fat. Later I collected this data and input the data into an excel spreadsheet. Additionally, I later purchased a spring load skin caliper device to measure my body fat (theoretically more accurate, though I'm not fully convinced the accuracy is worth the added headache and time commitment of body fat calipers. Surely not worth it for daily measurements).
I also took up indoor rowing this year, which has been really phenomenol. I like it way more than I should and find it's a nice substitute to other aerobic activities. I particularly like to do it while listening to loveline or watching TV -- I also ride my computrainer doing both activities as well -- or I listen to my iPod.
Things are well. . .
k
This blog began 05.15.2004, for the purpose of chronicling my attempt to lose 100 pounds (a shitload, let me tell you). I currently weight ~225 pounds with a body fat of ~24% (24% via calipers, and ~21% via the Tanita scale). Last year I weighed in the upper 250s low 260s; I'd lost some weight through the summer, but then I gained a girlfriend who cooked well, and, consequently, also gained some weight back. From January until May, I've done some great work that should be recognized. I weighed approximately 270 in Jan (01-03-05) and have subsequently dropped to 225 pounds, some 45 pounds in weight loss, nearly half of my stated 100 pound loss goal. But as importantly, I reduced my body fat from approx. 36% to ~22-24%. I'd like to get it into the single digits. And keep it there. Vanity is part of my motivation (hard to admit but true). Health is the primary consideration.
In May of last year I resolved to reduce my caloric intake from 4,000 calories per day to 2,000 calories per day. My actual intake is probably closer to 2500 calories per day -- but at least I track it now, so I know what it is. Originally, I tried to track it via computer software, but gave up for a blend of old/new technology. I simply write what I eat on a wipe board (divided by day of the weak on the one hand, and rows providing, roughly meal boxes). This method has been quite effective; and when I don't record what I've eaten it shows: My caloric intake goes through the roof!
NOTE: on 05.31.04 I weight 260.5 and had a body fat (tanita) of 36.0%.
On June 26, 2004, I implemented another fantastic wipe board: This board tracks my body weight and body fat. Later I collected this data and input the data into an excel spreadsheet. Additionally, I later purchased a spring load skin caliper device to measure my body fat (theoretically more accurate, though I'm not fully convinced the accuracy is worth the added headache and time commitment of body fat calipers. Surely not worth it for daily measurements).
I also took up indoor rowing this year, which has been really phenomenol. I like it way more than I should and find it's a nice substitute to other aerobic activities. I particularly like to do it while listening to loveline or watching TV -- I also ride my computrainer doing both activities as well -- or I listen to my iPod.
Things are well. . .
k
Foot - Left
Thankfully my foot is healing up nicely.
A day after the stingray sting, and I can walk with virtually no pain; I only get pain if I put lots of pressure onto the side of the arch of my foot. I don't think I'm even going to soak it today. The good news is I should be good to go for the triathlon on Sunday.
anyhow. . .
kc
A day after the stingray sting, and I can walk with virtually no pain; I only get pain if I put lots of pressure onto the side of the arch of my foot. I don't think I'm even going to soak it today. The good news is I should be good to go for the triathlon on Sunday.
anyhow. . .
kc
Stingrays - The Little Fuckers
Had a productive day overall.
I went to an indoor rowing clinic in southern california in the early am. An olympic rower reviewed my technique -- good enough for government work. He said I should buy rollers because the inertia coming forward may be messing with my technique. But rollers for the concept2 are $220 (or so I'm told) so I'm not so interested in them.
Afterward I headed over to the ocean to get some surf in. I actually caught a few waves (and noticed the difference of being 25 pounds lighter). I was on the inside just working the foam -- which is perfect for me. As I was walking out. . . BAM!!
I stepped with my left foot -- and felt something sharp prick my left foot in the arch between the heel and the ball of my foot. Immediate thought: This isn't good. I figured I either had tweaked something, or I'd be dead in 3 minutes from some super charged beast of the ocean.
I walked about a mile up the beach to my truck. Put my surfboard away and rinsed off. I walked into a surf shop and said -- I think I was stung by something in the water -- any idea whether I need to seek first aid? The guy behind the counter was quite helpful and said -- probably a jelly fish let me call the lifeguards for you. The lifeguards were there minutes later and performed spectacularly.
Evidently, they quickly determined not a jellyfish, rather a stingary that zapped me. The shard goes into the body (through my surfing booty) and then it dumps its poison into the body (presumably similar to a snake). Since it was 25 minutes after the incident, the lifeguard concluded I was allergic otherwise "I would be dead" or at least having extreme trouble breathing.
I went over to the main lifeguard station and they said -- solution to this problem is simple: The venom injected in you is killed off by high temperatures; therefore, were going to put your foot in the hottest water you can stand for 20-40 mins. Sure enough, it mostly helped (for about 20 mins).
I don't recommend it.
k
I went to an indoor rowing clinic in southern california in the early am. An olympic rower reviewed my technique -- good enough for government work. He said I should buy rollers because the inertia coming forward may be messing with my technique. But rollers for the concept2 are $220 (or so I'm told) so I'm not so interested in them.
Afterward I headed over to the ocean to get some surf in. I actually caught a few waves (and noticed the difference of being 25 pounds lighter). I was on the inside just working the foam -- which is perfect for me. As I was walking out. . . BAM!!
I stepped with my left foot -- and felt something sharp prick my left foot in the arch between the heel and the ball of my foot. Immediate thought: This isn't good. I figured I either had tweaked something, or I'd be dead in 3 minutes from some super charged beast of the ocean.
I walked about a mile up the beach to my truck. Put my surfboard away and rinsed off. I walked into a surf shop and said -- I think I was stung by something in the water -- any idea whether I need to seek first aid? The guy behind the counter was quite helpful and said -- probably a jelly fish let me call the lifeguards for you. The lifeguards were there minutes later and performed spectacularly.
Evidently, they quickly determined not a jellyfish, rather a stingary that zapped me. The shard goes into the body (through my surfing booty) and then it dumps its poison into the body (presumably similar to a snake). Since it was 25 minutes after the incident, the lifeguard concluded I was allergic otherwise "I would be dead" or at least having extreme trouble breathing.
I went over to the main lifeguard station and they said -- solution to this problem is simple: The venom injected in you is killed off by high temperatures; therefore, were going to put your foot in the hottest water you can stand for 20-40 mins. Sure enough, it mostly helped (for about 20 mins).
I don't recommend it.
k
Sunday, May 15, 2005
Flattering to be asked for advice - Newbie advice for the Clydesdale
A recent comment asked whether I had any advice for the novice Clydesdale (>200) pound triathlete, also looking to drop 100 pounds.
I do.
The text message version:
Triathlon is meant to be fun, so don't screw that up. When a clyde, easy on the running, heavy on the swimming and cycling. Look critically at your nutrition and get rid of all non-diet soda.
GENERAL TRAINING VOLUME
I know things are much more advanced these days with the number of hours of training, training zones, training periods and the like -- but that always seemed a little to advanced for me. I still with an old school, but tried and true methodology of calculating my training.
In the month before a given race, I try to maintain weekly distances that are 300% of my race distances. Therefore, for an international race (0.9 mile swim; 25 mile bike; 6.2 mile run) -- it would be my goal in the month before the race to swim 2.7 miles (i.e., ~5,000 yards); 75 miles on the bike (I usually phrase it as 60-90 miles); and ~18 miles running per week (but these days I only shoot for 10-12 miles running, and making up the rest with 20-40,000 rowing meters).
Of course, the week before the race, I'll cut the mileage in half or down to 1/3rd the level.
RUNNING AND THE CLYDE - CONSIDERATIONS
Clydesdales can easily develop trouble with joints from running because it does, pretty much, beat the living daylights out of you. Only in the last few months have I developed what I believe is a nice alternative to running -- indoor rowing. (For a full disseration go to the concept2.com website and then review their forums, which are excellent and filled with former (and some current) runners).
In my own personal history there is a direct correlation between weight, running miles per week and injury. As you can see from my blog my weight has gone up and down over my adult exercise life, from 170 pounds to roughly 270 pounds (which roughly translates to 12-14% body fat to ~30% body fat). At 265-270, I still ran, but not as often, not as far, and fewer miles per week (on an annualized average I would guess in the 5-10 miles per week category). When I was down at 12-14% body fat in my early 20's, I could run 20-30 miles per week, with fewer injuries, though they did happen (sore knees, ankles, aches/pains, etc.).
Now, at 225 (as of this am), I have a plan to manage this. I have an indoor rower and it's my current intent to substitute 10-15 miles of running for about 2-3 hours of rowing -- it's a rough equivalent. Nonetheless, I still intend to try to keep to running 10-12 miles per week (instead of 20 or so miles per week).
The other way I used to manage being heavy and trying to get in the vaunted 20 miles per week, I wanted to run was this: I would do aerobics tapes at home. It's a great cardiovascular workout and left me with enough shape to do triathlons. I used to be a big fan of THE STEP -- in particular, I used to do the step when I lived on the east coast on rain days when I had a scheduled run.
In sum, because running is so tough on the joints of the clydes, it's my practice (and dare I say my advice) to start slowly and then gradually increase -- by no more than 10% of your weekly miles per week (e.g., if you begin with a 5 mile week, 10% of 5 is .5, so your next week, cannot exceed 5.5 miles; the week after, no more than 6.05 miles).
Indeed, I've talked to others who think they need to start running 5 miles per day -- it's one of the dumbest plans I've heard, and I did it when I was a kid (when I was 15 years old, I ran 5 miles a day, EVERY DAY, between May and August, about 100 days. I had no concept of a rest day, particularly for running). The better plan is to run, at most, every other day, and a Mon - Wed - Sat running plan is just fine.
Running Tricks
I do have a few running tricks that are worth mentioning.
Firstly, my buddy bought me the Timex GPS watch for my birthday a few years ago. Arguably, the best (most utilitarian) present I've ever received. It's magical. No more guessing at distances. Though expensive, it truly kicks-ass.
Before I had that watch (indeed, before the engineers even dreamed it up), I nearly always used my bike to calculate distances over a designated route. I usually marked it every quarter mile and ran out and backs. So if I wanted to run 3 miles, I ran out to the 1.5 mile mark and returned. If I wanted to run 4.5 miles, I would run to 2.25 miles and back. I used orange spray paint and marked a small spot in the road with a "2.25." This might be quasi-illegal -- but I would imagine any decent cop would be sympathetic upon explanation. Besides, there are usually tons of marks on any road.
When in a strange city --
I almost always bring my running gear with me when I travel. And it's one of the few times when I will violate my "no running two days in a row" rule. Now, with my GPS watch it's easy to decipher the distance I want to run.
Before, though, I would simply run for time. I typically run 9.5 minutes per mile in training runs; therefore, I know if I run out 20 minutes and back 20 minutes, I will probably have run just over 4 miles. It's close enough for government work.
BTW, I highly suggest running in strange cities -- it's a great way to get out and explore things -- you'll see things running you won't see otherwise. I can't explain why it is, other than perhaps the different vantage point and focus causes this to happen.
CYCLING
Cycling is harder than it looks, particularly when it is done well. I think the novice cyclists (perhaps, particularly the novice clydesdale) doesn't work hard enough when cycling. One can use a heart rate monitor to figure out whether you're getting your heart rate up high enough (but they've always been a headache to me -- and I'm a numbers guy).
Two easy ways to ensure higher heart rates: 1) go climb hills (particularly on a mountain bike). To get up them, particularly when a clyde, requires more effort; 2) Use a computrainer to race against your prior performances, and keep trying to improve your performance. You'll find out what hard work is in a relatively short period of time. Then again, Computrainers are roughly $1,000 bucks and probably hard to get the wife to agree to it. But I've ridden thousands of miles on mine, and it's been WELL worth the cost; particularly for those in cold climates.
Power to WEight Ratio
You'll also learn quite quickly that power-to-weight ratios REALLY matter in cycling (as they do in running, but not so much in swimming). When you're riding, and the skinny rides by you -- it's a big deal.
The physics behind it are interesting: Overcoming gravity takes a great deal of work, when headed up the hill -- the force pulling you down needs to be overcome. On these rides, the skinny kids go to the front and the chunky, invariably, go to the back of the pack and try to hang on. But revenge is sweet: On the flat course, since a cyclist is mostly overcoming wind resistance (a significant force, but similar force against a 225 pound guy, vs. a 115 pound climber) -- the 225 pound guy has power (horsepower) to overcome the wind resistance, while 115 pound climbers generate lots of power relative to their bodyweight, but given similar forces generated by wind resistance, so it's tough for the skinny kids to compete on flat courses.
Which perfectly explains why on a flat course, I can easily power through to about a 20 mph average speed (for a top 30-50% finish) while on courses with any sigificant hills and I drop easily down into the bottom half or bottom 1/3rd.
Cycling Technique
There is some basic cycling technique that needs to be explored by all the new kids. But this you can get by searching the web. Essentially, you want a constant pedal stroke, with little movement of the upper body -- you don't want to come out of the seat frequently -- but enough to keep your nads from going numb. I would think a year subscription of cycling magazine would probably give you the requisite education.
The easiest way to develop proficient technique though, is probably via a pair of rollers. They sure kicked my ass and cleared up my technique deficiencies. Even though I did eventually sell them after a few years. . . I'm tempted to buy a pair again after reading my own words.
Here's a site with a few words about technique.
Cycling Tricks learned through the years:
The key to fewer flats is good tire pressure. Road cycling tires I like to keep inflated with AT LEAST 120 psi, typically more like 130 psi. The rolling resistance is significantly different at higher pressures. And these days you can buy a great stand up pump for $20 bucks. EVERYONE SHOULD OWN A STAND-UP PUMP WITH A GAUGE.
I always buy the adapters presta-shrader converter (and after 16 years of cycling I still can't remember which is the big car one and which is the skinny bike one. I've officially given up on remember that piece of cycling trivia).
Learn how to change a flat tire. You will get them. Frequently. (My guess: I get a flat every 200 miles or so. Which is easily 10 flats per year). And inevitably you get a flat when you don't have your flat fixing gearing with you. Bring two tubes. Bring tire levers to change out the tire. I bring a patch kit with me, but I NEVER patch unless holy Hell has broken loose and I've somehow gone through two tubes on one ride. [This happened for the first time in 16 years, ~30,000 miles last year. I got stuck 15 miles from home and my then girlfriend had to come get me.]
Sunglasses
Sunglasses keep the sun out. More importantly they keep the bugs out of your eyes. I used to get bugs in my eyes on daily commutes on my bike to work. It's painful. My coworkers threatened to take me to the hospital on more than one occassion because my eye began to swell shut. I finally figured out that if I wore glasses, I wouldn't get bugs in my eyes. Problem solved :-). Besides, you can get decent cycling sunglasses from performancebike.com for ~$30 bucks on sale. They're worth it.
Cycling shorts are an absolute must. Don't be an idiot.
Shoes.
I love wearing cycling shoes. But I don't think you necessarily need to begin with them. My general advice to anyone new to triathlon would be this: Get your bike; ride it 500 miles. When you've ridden 500 miles and feel like this is something you really want to do, then great: get cycling shoes, cleats and clipless pedals: I'm partial to speedplays, but I use SPD pedals on my mountain bike. They really are a tremendous help.
Water / Gatorade / etc.
I like to freeze water bottles full of gatorade and take those on rides with me. I also carry a camelback full of water -- (it has dual functionality that I really like: It carries my water, wallet, cell phone and most importantly, extra tubes and flat fixing gear. That way, I don't have to transfer gear if I'm going out on my mountain bike, instead of my road bike. . . a few times I got caught with stuff on teh back of the wrong bike. I resolved that issue by having everything in the camelback and then always taking the camelback).
But I wouldn't take frozen bottles to a race, nor would I take it them on a group ride -- the reason? Well, if you drop the bottles they are an incredible road hazard, if another cyclist hits the bottles, they are likely going to crash (unless they are SO skilled they see it and hop over it. . but the ice doesn't collapse, so it causes the front tire to skid out. . . and sometimes screws up the "true" of the wheels too -- or worse, it can collapse the wheel (taco it). All bad times. But riding alone, I take them all the time.
SWIMMING
I really like to swim, so this has been a joy to pick up this skill and use it for the past 15 years.
Swimming, much more so than anything is in triathlon, is wholly technique driven. And this technique requires assistance to acquire.
I'm sure some people have gained success via TOTAL IMMERSION I've never tried it. . .
There are two things that have dramatically helped me in my early years: Masters workouts with knowledgeable coaches that can correct your technique. And, second, if you compete in open water triathlons, if you can find a way to actually swim in an open water setting you will have a dramatic advantage over the other competitors.
Masters Workouts
As for the masters workouts, it's important, though, that you find a compatible workout program. The first masters club workout I went to (at Columbia University many moons ago) seemed to be filled with elite olympic athletes. I was relegated to the kiddie pool and completely out of breath. It was brutal. Years later, in a southern city, I was introduced to a small program, run by a college swimmer, that was perfect for me. She would correct technique gently and provide a more "appropriate" workout for me. So, all that to say, there are MANY different types of masters programs out there, but well worth it. See -- swimming pool database website for access to pools and masters program.
Open Water Swimming.
I never realized how valuable open water swimming experience could actually be, until I started swimming in open water regularly. I lived in Boston for a long time, and through the summer I would regularly head to Walden Pond and swim out and back (roughly a mile). This teaches you: a) comfort in open water; b) the ability to site on an object far away; c) the ability to swim straight lines and ignore crowds and swim a direct/straight line.
If you can find a lake / pond / ocean, any sort of open water it'll make you a better swimmer. And same distance rule applies: If you can't calculate the distance (for instance, swimming parallel to the shore on an ocean beach -- simply estimate by the time you swam). And, if you're lucky you'll be in the ocean and swimming with the dolphins (it happened to me in NJ and later in California. They just appear and they are quite curious at what YOU are doing in THEIR backyard :-)).
Fear of Swimming
I think the neophyte swimmer often has great fear of it in a triathlon. They shouldn't. You can breast stroke your way through it. And you can swim much further than you imagine. . . I think people just are not used to seeing buoys way out in the water. It freaks them out more than anything.
Additionally, triathlon actually has an amazing water safety record. Accidents do happen, but they are pretty infrequent (I remember there was a drowning 5-10 years ago at a triathlon in Texas. I did a quick websearch and couldn't find it or other recorded incidents. . . ).
NUTRITION
I'm not going to talk much about nutrition, because this blog is filled with it. Your body needs fuel. WE probably never feed it enough fruits and vegetables and feed it too much processed junk (I'm as guilty as everybody else). Some people have better metabolisms than others.
In the end, there are all kinds of decisions made by the hour / day / week / month / year. Do your best and it all works out in the end. . .
k
I do.
The text message version:
Triathlon is meant to be fun, so don't screw that up. When a clyde, easy on the running, heavy on the swimming and cycling. Look critically at your nutrition and get rid of all non-diet soda.
GENERAL TRAINING VOLUME
I know things are much more advanced these days with the number of hours of training, training zones, training periods and the like -- but that always seemed a little to advanced for me. I still with an old school, but tried and true methodology of calculating my training.
In the month before a given race, I try to maintain weekly distances that are 300% of my race distances. Therefore, for an international race (0.9 mile swim; 25 mile bike; 6.2 mile run) -- it would be my goal in the month before the race to swim 2.7 miles (i.e., ~5,000 yards); 75 miles on the bike (I usually phrase it as 60-90 miles); and ~18 miles running per week (but these days I only shoot for 10-12 miles running, and making up the rest with 20-40,000 rowing meters).
Of course, the week before the race, I'll cut the mileage in half or down to 1/3rd the level.
RUNNING AND THE CLYDE - CONSIDERATIONS
Clydesdales can easily develop trouble with joints from running because it does, pretty much, beat the living daylights out of you. Only in the last few months have I developed what I believe is a nice alternative to running -- indoor rowing. (For a full disseration go to the concept2.com website and then review their forums, which are excellent and filled with former (and some current) runners).
In my own personal history there is a direct correlation between weight, running miles per week and injury. As you can see from my blog my weight has gone up and down over my adult exercise life, from 170 pounds to roughly 270 pounds (which roughly translates to 12-14% body fat to ~30% body fat). At 265-270, I still ran, but not as often, not as far, and fewer miles per week (on an annualized average I would guess in the 5-10 miles per week category). When I was down at 12-14% body fat in my early 20's, I could run 20-30 miles per week, with fewer injuries, though they did happen (sore knees, ankles, aches/pains, etc.).
Now, at 225 (as of this am), I have a plan to manage this. I have an indoor rower and it's my current intent to substitute 10-15 miles of running for about 2-3 hours of rowing -- it's a rough equivalent. Nonetheless, I still intend to try to keep to running 10-12 miles per week (instead of 20 or so miles per week).
The other way I used to manage being heavy and trying to get in the vaunted 20 miles per week, I wanted to run was this: I would do aerobics tapes at home. It's a great cardiovascular workout and left me with enough shape to do triathlons. I used to be a big fan of THE STEP -- in particular, I used to do the step when I lived on the east coast on rain days when I had a scheduled run.
In sum, because running is so tough on the joints of the clydes, it's my practice (and dare I say my advice) to start slowly and then gradually increase -- by no more than 10% of your weekly miles per week (e.g., if you begin with a 5 mile week, 10% of 5 is .5, so your next week, cannot exceed 5.5 miles; the week after, no more than 6.05 miles).
Indeed, I've talked to others who think they need to start running 5 miles per day -- it's one of the dumbest plans I've heard, and I did it when I was a kid (when I was 15 years old, I ran 5 miles a day, EVERY DAY, between May and August, about 100 days. I had no concept of a rest day, particularly for running). The better plan is to run, at most, every other day, and a Mon - Wed - Sat running plan is just fine.
Running Tricks
I do have a few running tricks that are worth mentioning.
Firstly, my buddy bought me the Timex GPS watch for my birthday a few years ago. Arguably, the best (most utilitarian) present I've ever received. It's magical. No more guessing at distances. Though expensive, it truly kicks-ass.
Before I had that watch (indeed, before the engineers even dreamed it up), I nearly always used my bike to calculate distances over a designated route. I usually marked it every quarter mile and ran out and backs. So if I wanted to run 3 miles, I ran out to the 1.5 mile mark and returned. If I wanted to run 4.5 miles, I would run to 2.25 miles and back. I used orange spray paint and marked a small spot in the road with a "2.25." This might be quasi-illegal -- but I would imagine any decent cop would be sympathetic upon explanation. Besides, there are usually tons of marks on any road.
When in a strange city --
I almost always bring my running gear with me when I travel. And it's one of the few times when I will violate my "no running two days in a row" rule. Now, with my GPS watch it's easy to decipher the distance I want to run.
Before, though, I would simply run for time. I typically run 9.5 minutes per mile in training runs; therefore, I know if I run out 20 minutes and back 20 minutes, I will probably have run just over 4 miles. It's close enough for government work.
BTW, I highly suggest running in strange cities -- it's a great way to get out and explore things -- you'll see things running you won't see otherwise. I can't explain why it is, other than perhaps the different vantage point and focus causes this to happen.
CYCLING
Cycling is harder than it looks, particularly when it is done well. I think the novice cyclists (perhaps, particularly the novice clydesdale) doesn't work hard enough when cycling. One can use a heart rate monitor to figure out whether you're getting your heart rate up high enough (but they've always been a headache to me -- and I'm a numbers guy).
Two easy ways to ensure higher heart rates: 1) go climb hills (particularly on a mountain bike). To get up them, particularly when a clyde, requires more effort; 2) Use a computrainer to race against your prior performances, and keep trying to improve your performance. You'll find out what hard work is in a relatively short period of time. Then again, Computrainers are roughly $1,000 bucks and probably hard to get the wife to agree to it. But I've ridden thousands of miles on mine, and it's been WELL worth the cost; particularly for those in cold climates.
Power to WEight Ratio
You'll also learn quite quickly that power-to-weight ratios REALLY matter in cycling (as they do in running, but not so much in swimming). When you're riding, and the skinny rides by you -- it's a big deal.
The physics behind it are interesting: Overcoming gravity takes a great deal of work, when headed up the hill -- the force pulling you down needs to be overcome. On these rides, the skinny kids go to the front and the chunky, invariably, go to the back of the pack and try to hang on. But revenge is sweet: On the flat course, since a cyclist is mostly overcoming wind resistance (a significant force, but similar force against a 225 pound guy, vs. a 115 pound climber) -- the 225 pound guy has power (horsepower) to overcome the wind resistance, while 115 pound climbers generate lots of power relative to their bodyweight, but given similar forces generated by wind resistance, so it's tough for the skinny kids to compete on flat courses.
Which perfectly explains why on a flat course, I can easily power through to about a 20 mph average speed (for a top 30-50% finish) while on courses with any sigificant hills and I drop easily down into the bottom half or bottom 1/3rd.
Cycling Technique
There is some basic cycling technique that needs to be explored by all the new kids. But this you can get by searching the web. Essentially, you want a constant pedal stroke, with little movement of the upper body -- you don't want to come out of the seat frequently -- but enough to keep your nads from going numb. I would think a year subscription of cycling magazine would probably give you the requisite education.
The easiest way to develop proficient technique though, is probably via a pair of rollers. They sure kicked my ass and cleared up my technique deficiencies. Even though I did eventually sell them after a few years. . . I'm tempted to buy a pair again after reading my own words.
Here's a site with a few words about technique.
Cycling Tricks learned through the years:
The key to fewer flats is good tire pressure. Road cycling tires I like to keep inflated with AT LEAST 120 psi, typically more like 130 psi. The rolling resistance is significantly different at higher pressures. And these days you can buy a great stand up pump for $20 bucks. EVERYONE SHOULD OWN A STAND-UP PUMP WITH A GAUGE.
I always buy the adapters presta-shrader converter (and after 16 years of cycling I still can't remember which is the big car one and which is the skinny bike one. I've officially given up on remember that piece of cycling trivia).
Learn how to change a flat tire. You will get them. Frequently. (My guess: I get a flat every 200 miles or so. Which is easily 10 flats per year). And inevitably you get a flat when you don't have your flat fixing gearing with you. Bring two tubes. Bring tire levers to change out the tire. I bring a patch kit with me, but I NEVER patch unless holy Hell has broken loose and I've somehow gone through two tubes on one ride. [This happened for the first time in 16 years, ~30,000 miles last year. I got stuck 15 miles from home and my then girlfriend had to come get me.]
Sunglasses
Sunglasses keep the sun out. More importantly they keep the bugs out of your eyes. I used to get bugs in my eyes on daily commutes on my bike to work. It's painful. My coworkers threatened to take me to the hospital on more than one occassion because my eye began to swell shut. I finally figured out that if I wore glasses, I wouldn't get bugs in my eyes. Problem solved :-). Besides, you can get decent cycling sunglasses from performancebike.com for ~$30 bucks on sale. They're worth it.
Cycling shorts are an absolute must. Don't be an idiot.
Shoes.
I love wearing cycling shoes. But I don't think you necessarily need to begin with them. My general advice to anyone new to triathlon would be this: Get your bike; ride it 500 miles. When you've ridden 500 miles and feel like this is something you really want to do, then great: get cycling shoes, cleats and clipless pedals: I'm partial to speedplays, but I use SPD pedals on my mountain bike. They really are a tremendous help.
Water / Gatorade / etc.
I like to freeze water bottles full of gatorade and take those on rides with me. I also carry a camelback full of water -- (it has dual functionality that I really like: It carries my water, wallet, cell phone and most importantly, extra tubes and flat fixing gear. That way, I don't have to transfer gear if I'm going out on my mountain bike, instead of my road bike. . . a few times I got caught with stuff on teh back of the wrong bike. I resolved that issue by having everything in the camelback and then always taking the camelback).
But I wouldn't take frozen bottles to a race, nor would I take it them on a group ride -- the reason? Well, if you drop the bottles they are an incredible road hazard, if another cyclist hits the bottles, they are likely going to crash (unless they are SO skilled they see it and hop over it. . but the ice doesn't collapse, so it causes the front tire to skid out. . . and sometimes screws up the "true" of the wheels too -- or worse, it can collapse the wheel (taco it). All bad times. But riding alone, I take them all the time.
SWIMMING
I really like to swim, so this has been a joy to pick up this skill and use it for the past 15 years.
Swimming, much more so than anything is in triathlon, is wholly technique driven. And this technique requires assistance to acquire.
I'm sure some people have gained success via TOTAL IMMERSION I've never tried it. . .
There are two things that have dramatically helped me in my early years: Masters workouts with knowledgeable coaches that can correct your technique. And, second, if you compete in open water triathlons, if you can find a way to actually swim in an open water setting you will have a dramatic advantage over the other competitors.
Masters Workouts
As for the masters workouts, it's important, though, that you find a compatible workout program. The first masters club workout I went to (at Columbia University many moons ago) seemed to be filled with elite olympic athletes. I was relegated to the kiddie pool and completely out of breath. It was brutal. Years later, in a southern city, I was introduced to a small program, run by a college swimmer, that was perfect for me. She would correct technique gently and provide a more "appropriate" workout for me. So, all that to say, there are MANY different types of masters programs out there, but well worth it. See -- swimming pool database website for access to pools and masters program.
Open Water Swimming.
I never realized how valuable open water swimming experience could actually be, until I started swimming in open water regularly. I lived in Boston for a long time, and through the summer I would regularly head to Walden Pond and swim out and back (roughly a mile). This teaches you: a) comfort in open water; b) the ability to site on an object far away; c) the ability to swim straight lines and ignore crowds and swim a direct/straight line.
If you can find a lake / pond / ocean, any sort of open water it'll make you a better swimmer. And same distance rule applies: If you can't calculate the distance (for instance, swimming parallel to the shore on an ocean beach -- simply estimate by the time you swam). And, if you're lucky you'll be in the ocean and swimming with the dolphins (it happened to me in NJ and later in California. They just appear and they are quite curious at what YOU are doing in THEIR backyard :-)).
Fear of Swimming
I think the neophyte swimmer often has great fear of it in a triathlon. They shouldn't. You can breast stroke your way through it. And you can swim much further than you imagine. . . I think people just are not used to seeing buoys way out in the water. It freaks them out more than anything.
Additionally, triathlon actually has an amazing water safety record. Accidents do happen, but they are pretty infrequent (I remember there was a drowning 5-10 years ago at a triathlon in Texas. I did a quick websearch and couldn't find it or other recorded incidents. . . ).
NUTRITION
I'm not going to talk much about nutrition, because this blog is filled with it. Your body needs fuel. WE probably never feed it enough fruits and vegetables and feed it too much processed junk (I'm as guilty as everybody else). Some people have better metabolisms than others.
In the end, there are all kinds of decisions made by the hour / day / week / month / year. Do your best and it all works out in the end. . .
k
Body fat update (via calipers)
Interesting.
Body fat today (via calipers) was 24.555%. Down by 2% (theoretically) from a measurement 2 days ago. Perhaps that measurement was a bit high and today's was a bit low.
The methodology. The recommendation from Rusty's page (see right for link) is that a proper measurement involves measuring each area of the body (pecs / stomach / thigh) 5 times, throwing out the low and high and inserting the middle three into his web calculator. That seems emininently reasonable, and it is precisely what I've been doing. Of course, my numbers could be off -- but not by much, given five measurements. And given my demonstrated ability to produce accurate numbers (when I did body fat measurements 7 days in a row, they varied by ~1-1.5%, not much -- and typically day-to-day it varied by 0.5%).
But hey, lower is better, I suppose I'm well on my way to my stated goal.
Here were the goals, btw:
5/22/2005
25.94%
25.48%
25.01%
[24.555% means I've already met my body fat goal for NEXT week!]
5/29/2005
25.71%
25.01%
24.32%
[24.555% means, I've met my easy / med goal for next week, but I'll need to do more to meet my "high" goal]
6/5/2005
25.48%
24.55%
23.62%
[24.555% means I've already made the low goal; the medium goal is dead even; while the high goal will take some work].
Body fat today (via calipers) was 24.555%. Down by 2% (theoretically) from a measurement 2 days ago. Perhaps that measurement was a bit high and today's was a bit low.
The methodology. The recommendation from Rusty's page (see right for link) is that a proper measurement involves measuring each area of the body (pecs / stomach / thigh) 5 times, throwing out the low and high and inserting the middle three into his web calculator. That seems emininently reasonable, and it is precisely what I've been doing. Of course, my numbers could be off -- but not by much, given five measurements. And given my demonstrated ability to produce accurate numbers (when I did body fat measurements 7 days in a row, they varied by ~1-1.5%, not much -- and typically day-to-day it varied by 0.5%).
But hey, lower is better, I suppose I'm well on my way to my stated goal.
Here were the goals, btw:
5/22/2005
25.94%
25.48%
25.01%
[24.555% means I've already met my body fat goal for NEXT week!]
5/29/2005
25.71%
25.01%
24.32%
[24.555% means, I've met my easy / med goal for next week, but I'll need to do more to meet my "high" goal]
6/5/2005
25.48%
24.55%
23.62%
[24.555% means I've already made the low goal; the medium goal is dead even; while the high goal will take some work].
Triathlon Schedule
I did a bit of research tonight and I think I've figured out what triathlons I intend to do this summer/fall.
But it will takes hundreds of $$$, so I'm sort of banking on faith that a) loans will cover; b) or I get the research position I'm in line to get (no reason to think I won't get it).
k
- Kring & Chung in OC (already registered, next weekend);
- San Diego International Triathlon;
- Pendelton (international);
- xterra in Running Springs;
- Los Angeles Triathlon; and
- Hermosa Beach Triathlon (last in late season at 10-09).
But it will takes hundreds of $$$, so I'm sort of banking on faith that a) loans will cover; b) or I get the research position I'm in line to get (no reason to think I won't get it).
k
Saturday, May 14, 2005
body fat goals / by week
I've decided to reconfigure things with a good / better / best goalsheet by week through the summer and into christmas.
Basically, there's a high goal / medium goal / low goal (because it's going to be pretty hard to predict in advance. The most important numbers, at least in terms of goal setting, are through the end of the summer (probably by first day of school).
fall semester begins numbers:
8/28/2005 / 22.69% / 18.97% / 15.25%
End of Grad School / First of year goal numbers:
12/18/2005 / 18.97% / 11.53% / 4.08%
12/25/2005 / 18.74% / 11.06% / 4.08%
1/1/2006 / 18.50% / 10.60% / 4.08%
Measuring Strategy:
The minimum goal would be to take the body fat measurement at least weekly, perhaps as much as 2x per week. Probably not as much need to take weighted average numbers (it's time consuming).
Numbers Discussion:
Of course, it is quite likely that the numbers trail off as you point down toward the single digits (meaning probably can lose 1% per month while at 20-25%; maybe drops to 0.5% per month drop between 15-20%; and then further drop as the overall bodyfat decreases).
5/15/2005
26.18%
25.94%
25.71%
5/22/2005
25.94%
25.48%
25.01%
5/29/2005
25.71%
25.01%
24.32%
6/5/2005
25.48%
24.55%
23.62%
6/12/2005
25.25%
24.08%
22.92%
6/19/2005
25.01%
23.62%
22.22%
6/26/2005
24.78%
23.15%
21.53%
7/3/2005
24.55%
22.69%
20.83%
7/10/2005
24.32%
22.22%
20.13%
7/17/2005
24.08%
21.76%
19.43%
7/24/2005
23.85%
21.29%
18.74%
7/31/2005
23.62%
20.83%
18.04%
8/7/2005
23.39%
20.36%
17.34%
8/14/2005
23.15%
19.90%
16.64%
8/21/2005
22.92%
19.43%
15.94%
8/28/2005
22.69%
18.97%
15.25%
9/4/2005
22.46%
18.50%
14.55%
9/11/2005
22.22%
18.04%
13.85%
9/18/2005
21.99%
17.57%
13.15%
9/25/2005
21.76%
17.11%
12.46%
10/2/2005
21.53%
16.64%
11.76%
10/9/2005
21.29%
16.18%
11.06%
10/16/2005
21.06%
15.71%
10.36%
10/23/2005
20.83%
15.25%
9.67%
10/30/2005
20.60%
14.78%
8.97%
11/6/2005
20.36%
14.32%
8.27%
11/13/2005
20.13%
13.85%
7.57%
11/20/2005
19.90%
13.39%
6.88%
11/27/2005
19.67%
12.92%
6.18%
12/4/2005
19.43%
12.46%
5.48%
12/11/2005
19.20%
11.99%
4.78%
12/18/2005
18.97%
11.53%
4.08%
12/25/2005
18.74%
11.06%
1/1/2006
18.50%
10.60%
1/8/2006
18.27%
10.13%
1/15/2006
18.04%
9.67%
1/22/2006
17.81%
9.20%
1/29/2006
17.57%
8.74%
2/5/2006
17.34%
8.27%
2/12/2006
17.11%
7.81%
2/19/2006
16.88%
7.34%
2/26/2006
16.64%
6.88%
3/5/2006
16.41%
6.41%
3/12/2006
16.18%
5.94%
3/19/2006
15.94%
5.48%
3/26/2006
15.71%
5.01%
4/2/2006
15.48%
4.55%
4/9/2006
15.25%
4.08%
4/16/2006
15.01%
4/23/2006
14.78%
4/30/2006
14.55%
5/7/2006
14.32%
5/14/2006
14.08%
5/21/2006
13.85%
5/28/2006
13.62%
6/4/2006
13.39%
6/11/2006
13.15%
6/18/2006
12.92%
6/25/2006
12.69%
7/2/2006
12.46%
7/9/2006
12.22%
7/16/2006
11.99%
7/23/2006
11.76%
7/30/2006
11.53%
8/6/2006
11.29%
8/13/2006
11.06%
8/20/2006
10.83%
8/27/2006
10.60%
9/3/2006
10.36%
9/10/2006
10.13%
9/17/2006
9.90%
9/24/2006
9.67%
10/1/2006
9.43%
10/8/2006
9.20%
10/15/2006
8.97%
10/22/2006
8.74%
10/29/2006
8.50%
11/5/2006
8.27%
11/12/2006
8.04%
11/19/2006
7.81%
11/26/2006
7.57%
12/3/2006
7.34%
12/10/2006
7.11%
12/17/2006
6.88%
12/24/2006
6.64%
12/31/2006
6.41%
1/7/2007
6.18%
1/14/2007
5.94%
1/21/2007
5.71%
1/28/2007
5.48%
2/4/2007
5.25%
2/11/2007
5.01%
2/18/2007
4.78%
2/25/2007
4.55%
3/4/2007
4.32%
3/11/2007
4.08%
3/18/2007
3.85%
Basically, there's a high goal / medium goal / low goal (because it's going to be pretty hard to predict in advance. The most important numbers, at least in terms of goal setting, are through the end of the summer (probably by first day of school).
fall semester begins numbers:
8/28/2005 / 22.69% / 18.97% / 15.25%
End of Grad School / First of year goal numbers:
12/18/2005 / 18.97% / 11.53% / 4.08%
12/25/2005 / 18.74% / 11.06% / 4.08%
1/1/2006 / 18.50% / 10.60% / 4.08%
Measuring Strategy:
The minimum goal would be to take the body fat measurement at least weekly, perhaps as much as 2x per week. Probably not as much need to take weighted average numbers (it's time consuming).
Numbers Discussion:
Of course, it is quite likely that the numbers trail off as you point down toward the single digits (meaning probably can lose 1% per month while at 20-25%; maybe drops to 0.5% per month drop between 15-20%; and then further drop as the overall bodyfat decreases).
5/15/2005
26.18%
25.94%
25.71%
5/22/2005
25.94%
25.48%
25.01%
5/29/2005
25.71%
25.01%
24.32%
6/5/2005
25.48%
24.55%
23.62%
6/12/2005
25.25%
24.08%
22.92%
6/19/2005
25.01%
23.62%
22.22%
6/26/2005
24.78%
23.15%
21.53%
7/3/2005
24.55%
22.69%
20.83%
7/10/2005
24.32%
22.22%
20.13%
7/17/2005
24.08%
21.76%
19.43%
7/24/2005
23.85%
21.29%
18.74%
7/31/2005
23.62%
20.83%
18.04%
8/7/2005
23.39%
20.36%
17.34%
8/14/2005
23.15%
19.90%
16.64%
8/21/2005
22.92%
19.43%
15.94%
8/28/2005
22.69%
18.97%
15.25%
9/4/2005
22.46%
18.50%
14.55%
9/11/2005
22.22%
18.04%
13.85%
9/18/2005
21.99%
17.57%
13.15%
9/25/2005
21.76%
17.11%
12.46%
10/2/2005
21.53%
16.64%
11.76%
10/9/2005
21.29%
16.18%
11.06%
10/16/2005
21.06%
15.71%
10.36%
10/23/2005
20.83%
15.25%
9.67%
10/30/2005
20.60%
14.78%
8.97%
11/6/2005
20.36%
14.32%
8.27%
11/13/2005
20.13%
13.85%
7.57%
11/20/2005
19.90%
13.39%
6.88%
11/27/2005
19.67%
12.92%
6.18%
12/4/2005
19.43%
12.46%
5.48%
12/11/2005
19.20%
11.99%
4.78%
12/18/2005
18.97%
11.53%
4.08%
12/25/2005
18.74%
11.06%
1/1/2006
18.50%
10.60%
1/8/2006
18.27%
10.13%
1/15/2006
18.04%
9.67%
1/22/2006
17.81%
9.20%
1/29/2006
17.57%
8.74%
2/5/2006
17.34%
8.27%
2/12/2006
17.11%
7.81%
2/19/2006
16.88%
7.34%
2/26/2006
16.64%
6.88%
3/5/2006
16.41%
6.41%
3/12/2006
16.18%
5.94%
3/19/2006
15.94%
5.48%
3/26/2006
15.71%
5.01%
4/2/2006
15.48%
4.55%
4/9/2006
15.25%
4.08%
4/16/2006
15.01%
4/23/2006
14.78%
4/30/2006
14.55%
5/7/2006
14.32%
5/14/2006
14.08%
5/21/2006
13.85%
5/28/2006
13.62%
6/4/2006
13.39%
6/11/2006
13.15%
6/18/2006
12.92%
6/25/2006
12.69%
7/2/2006
12.46%
7/9/2006
12.22%
7/16/2006
11.99%
7/23/2006
11.76%
7/30/2006
11.53%
8/6/2006
11.29%
8/13/2006
11.06%
8/20/2006
10.83%
8/27/2006
10.60%
9/3/2006
10.36%
9/10/2006
10.13%
9/17/2006
9.90%
9/24/2006
9.67%
10/1/2006
9.43%
10/8/2006
9.20%
10/15/2006
8.97%
10/22/2006
8.74%
10/29/2006
8.50%
11/5/2006
8.27%
11/12/2006
8.04%
11/19/2006
7.81%
11/26/2006
7.57%
12/3/2006
7.34%
12/10/2006
7.11%
12/17/2006
6.88%
12/24/2006
6.64%
12/31/2006
6.41%
1/7/2007
6.18%
1/14/2007
5.94%
1/21/2007
5.71%
1/28/2007
5.48%
2/4/2007
5.25%
2/11/2007
5.01%
2/18/2007
4.78%
2/25/2007
4.55%
3/4/2007
4.32%
3/11/2007
4.08%
3/18/2007
3.85%
Friday, May 13, 2005
Uh-oh; weight didn't rise but BF did
So it turns out I may have a new best enemy, other than the scale: The Body Fat Skin Caliper. My weight hasn't changed much in the past week or two, but my body fat did.
New reading:
26.41%
It's up a bit kiddies!
And basically, (this makes sense) I added about an inch to my upper waist measurement! So, it turns out the basic formula totally works. For a two week period, I eat whatever I want (essentially -- I don't record it). And many fewer workouts (probably 25% of the calories I would have burned in any of the previous 12-16 weeks) and magically, though my weight doesn't go up, my body fat and measurements rise. Presumably, some muscle lost but fat gained and I, magically, end up at the same weight.
But, really, this is counter-intuitively good news: What it really means is if I control my diet and get the workouts happening, the weight will continue to fall off, as will the lower body fat percentages I really need.
cek.
New reading:
26.41%
It's up a bit kiddies!
And basically, (this makes sense) I added about an inch to my upper waist measurement! So, it turns out the basic formula totally works. For a two week period, I eat whatever I want (essentially -- I don't record it). And many fewer workouts (probably 25% of the calories I would have burned in any of the previous 12-16 weeks) and magically, though my weight doesn't go up, my body fat and measurements rise. Presumably, some muscle lost but fat gained and I, magically, end up at the same weight.
But, really, this is counter-intuitively good news: What it really means is if I control my diet and get the workouts happening, the weight will continue to fall off, as will the lower body fat percentages I really need.
cek.
Exams Over - Summer Break Begins
Quite happy to be done with my second year. I'll be done with grad school this December (accelerated version).
Right now my apartment is a crime scene. . and my life a bit disorganized, due to several weeks of full on effort to get classes learned and prepare for exams. I'm taking next week off to recharge. First triathlon is next week. . . so I'll need to get out a bit this week and get myself stretched out.
I would also like to through think through my timeline (goals) of reducing body fat.
I figure there are three potential rates of losing body fat, either: 1) 1% per month; 2) 2% per month; 3) 3% per month. 3% wouldn't last -- it's might even be unrealistic for the next month. 2% is doable and 1% seems easy.
Here's the history as posted earlier: Theoretically, I've dropped from 36.5% in January to 22% currently (some 14% drop). More realistically, I dropped from 29% to 22% since February still that's 7% in 3 months; ~2.66% per month (using the Tanita scale, rather than calipers).
So, here's the goal timelines (from acceptable, desirable, amazing results);
month / accep / desir. / amaz.
06-05 / 24% / 23% / 22%
07-05 / 23% / 21% / 19%
08-05 / 22% / 19% / 16%
09-05 / 21% / 17% / 13%
10-05 / 20% / 15% / 10%
11-05 / 19% / 13% / 7%
12-05 / 18% / 11% / 4%
So, by the end of the year, that provides a huge range: 4% to 18%, with a median goal of 11% body fat (as measured by body fat skin calipers).
SUMMER PLANS / THOUGHTS
I hope to make it a big and successful summer triathlon season, despite demands of school and work. I have 7 weeks of school with evening (mon-thu) classes (roughly 6p-8p I think). Summer from 06-01 to 07-20 (or so). (The fall semester begins on 08-22-05 and ends 12-02-05; finals run until christmas). So it appears as though workouts will be in the AM or late evening. I would still like to go back to the maintainance idea of pushing the following numbers:
s: 2500 yards (swimming is likely to be a Friday night activity; or you'll have to find another pool); or like friday and sunday. Or you leave work at 330p, swim from 4p-5or530 and then run over to school.
c: 60-80 miles per week
r: 10-12
row: 10-20k meters.
Plus some aerobics (fitDeck workouts). There will necessarily be some focus upon better sleep (easier now that finals are over). And better eating habits (thought I'm pretty shocked that I didn't gain weight over finals). Poor eating habits (2 carl jrs., 2 denny's etc.). Nonetheless, numerous salads and denny's.
I think the diet is pretty good, though it still may be a bit calorically rich, overall. But I do notice, little cream, less milk, virtually no bread, and just tons of veggies and fruit. Yea, that seems about right (and some beans and chicken (often via soup), mixed into the mix).
Right now my apartment is a crime scene. . and my life a bit disorganized, due to several weeks of full on effort to get classes learned and prepare for exams. I'm taking next week off to recharge. First triathlon is next week. . . so I'll need to get out a bit this week and get myself stretched out.
I would also like to through think through my timeline (goals) of reducing body fat.
I figure there are three potential rates of losing body fat, either: 1) 1% per month; 2) 2% per month; 3) 3% per month. 3% wouldn't last -- it's might even be unrealistic for the next month. 2% is doable and 1% seems easy.
Here's the history as posted earlier: Theoretically, I've dropped from 36.5% in January to 22% currently (some 14% drop). More realistically, I dropped from 29% to 22% since February still that's 7% in 3 months; ~2.66% per month (using the Tanita scale, rather than calipers).
So, here's the goal timelines (from acceptable, desirable, amazing results);
month / accep / desir. / amaz.
06-05 / 24% / 23% / 22%
07-05 / 23% / 21% / 19%
08-05 / 22% / 19% / 16%
09-05 / 21% / 17% / 13%
10-05 / 20% / 15% / 10%
11-05 / 19% / 13% / 7%
12-05 / 18% / 11% / 4%
So, by the end of the year, that provides a huge range: 4% to 18%, with a median goal of 11% body fat (as measured by body fat skin calipers).
SUMMER PLANS / THOUGHTS
I hope to make it a big and successful summer triathlon season, despite demands of school and work. I have 7 weeks of school with evening (mon-thu) classes (roughly 6p-8p I think). Summer from 06-01 to 07-20 (or so). (The fall semester begins on 08-22-05 and ends 12-02-05; finals run until christmas). So it appears as though workouts will be in the AM or late evening. I would still like to go back to the maintainance idea of pushing the following numbers:
s: 2500 yards (swimming is likely to be a Friday night activity; or you'll have to find another pool); or like friday and sunday. Or you leave work at 330p, swim from 4p-5or530 and then run over to school.
c: 60-80 miles per week
r: 10-12
row: 10-20k meters.
Plus some aerobics (fitDeck workouts). There will necessarily be some focus upon better sleep (easier now that finals are over). And better eating habits (thought I'm pretty shocked that I didn't gain weight over finals). Poor eating habits (2 carl jrs., 2 denny's etc.). Nonetheless, numerous salads and denny's.
I think the diet is pretty good, though it still may be a bit calorically rich, overall. But I do notice, little cream, less milk, virtually no bread, and just tons of veggies and fruit. Yea, that seems about right (and some beans and chicken (often via soup), mixed into the mix).
Wednesday, May 11, 2005
Exams
I'm still in the middle of exams, and now it's sort of the brutal period. I have one last exam, which is somehow always the worst -- you're almost there, but not quite yet. I figured out today I took my 20th exam, of 25 total exams I'll need to take (Friday will be #21).
I'm looking forward to going back to working out more full steam at the end of this week. I'd like to try to get a cycling ride in tomorrow. I'd also like to do a rowing adventure, but i'm ultra afraid i'm going to injure my back again, so I've been avoiding diving back in. . .
Very sleep deprived at this point but still at about the same weight! My eating habits seem to go to crap during exams -- it's sort of like being in a war -- you do whatever you can to survive.
But I'll be done in ~60 hours. But probably sleep not so well between here and there. I've got a study partner that's pushing me along which is good too. Makes me try to keep up my end of the bargain!
k
I'm looking forward to going back to working out more full steam at the end of this week. I'd like to try to get a cycling ride in tomorrow. I'd also like to do a rowing adventure, but i'm ultra afraid i'm going to injure my back again, so I've been avoiding diving back in. . .
Very sleep deprived at this point but still at about the same weight! My eating habits seem to go to crap during exams -- it's sort of like being in a war -- you do whatever you can to survive.
But I'll be done in ~60 hours. But probably sleep not so well between here and there. I've got a study partner that's pushing me along which is good too. Makes me try to keep up my end of the bargain!
k
Monday, May 09, 2005
20% via calipers
OK, I just decided: I will take new photographs (for pasting online elsewhere) once I measure below 20.00% at three different days in a given Sun-Sat week.
I actually had this vision (brought on by looking at some people online with little hair that did a major appearance reversal by completely changing their look from, ahem, fat to fit. That's what I want to do. But I've got to get through finals first. . .
k
I actually had this vision (brought on by looking at some people online with little hair that did a major appearance reversal by completely changing their look from, ahem, fat to fit. That's what I want to do. But I've got to get through finals first. . .
k
Saturday, May 07, 2005
Pictorial (though advertisement) showing a drop in body fat to reveal abs
http://www.naturalphysiques.com/cms/index.php?itemid=144
So the above site shows a drop in body fat which eventually reveals abs. . . disclaimer: it is a commercial site.
So the above site shows a drop in body fat which eventually reveals abs. . . disclaimer: it is a commercial site.
Finals - abs - triathlon
I have purchased a few men's magazines recently. It makes me want abs more and more.
The general concept (non-advertising content that is) is this: Abs are really just a function of body fat: Get down to 5-8% body fat and magically your abs will appear. No matter how strong your abs are at 15% body fat, you'll never see them; and surely at 24% body fat (me) you'll NEVER EVER see them.
NUTRITION
I think my nutrition has materially changed for the better.
I still am eating 1-2 smoothies per day. A smoothie is roughly:
* fruit juice;
* ice;
* frozen fruit bar;
* two pieces of fruit.
Fruits I generally consume within smoothies:
* Bananas
* Strawberries;
* Blueberries;
* Blackberries;
* Mangos;
* Oranges;
* Pinneapple;
* Cantaloupe;
* Melon;
* Pears;
* Kiwi;
Fruit juices used:
* pineapple juice;
* orange juice;
* cranberry juice;
* Apple juice;
* Berry Juices (diet);
* Mango juice;
* Grape juice (white usually)
In addition to 1-2 smoothies per day I also try to consume at least one and sometimes two salads and/or 1-3 soups (vegetable based ideally).
I think the thought is this: I try to eat 4 pieces of fruit a day and several servings of vegetables a day. When I do this, my nutritional needs are largely met except for protein: Which I generally try to grab from something like fish, tuna, beans -- or chicken within soup I'm eating.
EXERCISE:
In the past two weeks or so my exercise regimen has really faltered. I was injured for 4-6 days with a back injury (but I still rode the bike intermittently) and then somehow slept on my back wrong and endured a second back (re)injury. I think it's better now, and I'd really like to start rowing again. Also, triathlon coming up in two weeks though. . .
BODY IMAGE:
I had this body image in my mind last night of me, a vision. With a chiseled chest and abs that showed through my mid-section. I've never really had that sort of vision before. I like the concept. I don't know how difficult it would be to make happen, but if feels like I could make it happen and that I should try.
The general concept (non-advertising content that is) is this: Abs are really just a function of body fat: Get down to 5-8% body fat and magically your abs will appear. No matter how strong your abs are at 15% body fat, you'll never see them; and surely at 24% body fat (me) you'll NEVER EVER see them.
NUTRITION
I think my nutrition has materially changed for the better.
I still am eating 1-2 smoothies per day. A smoothie is roughly:
* fruit juice;
* ice;
* frozen fruit bar;
* two pieces of fruit.
Fruits I generally consume within smoothies:
* Bananas
* Strawberries;
* Blueberries;
* Blackberries;
* Mangos;
* Oranges;
* Pinneapple;
* Cantaloupe;
* Melon;
* Pears;
* Kiwi;
Fruit juices used:
* pineapple juice;
* orange juice;
* cranberry juice;
* Apple juice;
* Berry Juices (diet);
* Mango juice;
* Grape juice (white usually)
In addition to 1-2 smoothies per day I also try to consume at least one and sometimes two salads and/or 1-3 soups (vegetable based ideally).
I think the thought is this: I try to eat 4 pieces of fruit a day and several servings of vegetables a day. When I do this, my nutritional needs are largely met except for protein: Which I generally try to grab from something like fish, tuna, beans -- or chicken within soup I'm eating.
EXERCISE:
In the past two weeks or so my exercise regimen has really faltered. I was injured for 4-6 days with a back injury (but I still rode the bike intermittently) and then somehow slept on my back wrong and endured a second back (re)injury. I think it's better now, and I'd really like to start rowing again. Also, triathlon coming up in two weeks though. . .
BODY IMAGE:
I had this body image in my mind last night of me, a vision. With a chiseled chest and abs that showed through my mid-section. I've never really had that sort of vision before. I like the concept. I don't know how difficult it would be to make happen, but if feels like I could make it happen and that I should try.
Body Fat (Calipers)
I took another caliper measurement tonight.
My calculation: 24.21%.
I also wanted to see just how picky the formula really was, so I also experimented and lowered each measurement by 2cm (I use the three site method, pecs, stomach and thighs; currently measurements roughly 16 / 46 /18 (which delivers 24.21% according to the Rusy calculator (see right link). While when I reduced everything by 2cm (14 / 44 / 16), it delivers a 22.46%. So I suppose even a difference of one mm in measurement at 3 locations, produces an error rate of ~1%. Interestingly enough, my caliper numbers are surprisingly close together -- I mean within 1% of one another, so it seems to be a VERY precise method of measuring body fat.
My weight and body fat numbers from the Tanita scale as follows:
04-25 to 05-01
M: 231.0 / 20.5;
T: 228.5 / 23.0;
W: 230.5 / 21.0;
R: 230.5 / 21.0;
F: 233.5 / 18.5;
S: 229.0 / 25.0;
S: 231.0 / 18.5.
05-02 to 05-08
M: 230.0 / 23.0;
T: 230.5 / 21.5;
W: 233.5 / 20.5;
R: 230.0 / 25.0;
F: 228.5 / 26.0
My current moving averages for weight / tanita body fat = 230.5 / 23.2%.
I suppose given that I am in the midst of some brutal testing these are acceptable numbers. The whole goal was to maintain weight through finals and then continue the loss. I've actually eaten a few pieces of chocolate over the past few days. It does make me see how food can definitely help me feel better at times (and then guilty about eating chocolate later). Nonetheless, I'm still going through lots of fruit and lots of veggies. In fact, I may just make one of my patented late night grocery store runs here in a few minutes. I'm getting low on fruit and fruit juice!
The past two weeks (dead week, plus one week of finals) -- has meant a very limited exercise routine -- I should actually be proud because I've actually ridden 30 miles this week. All things considered that's a pretty good thing given the hectic / frantic and completely stressful period these particular two weeks are every semester.
I predict good things for the summer, and the second triathlon of the season is just around the corner on 05-25.
k.
My calculation: 24.21%.
I also wanted to see just how picky the formula really was, so I also experimented and lowered each measurement by 2cm (I use the three site method, pecs, stomach and thighs; currently measurements roughly 16 / 46 /18 (which delivers 24.21% according to the Rusy calculator (see right link). While when I reduced everything by 2cm (14 / 44 / 16), it delivers a 22.46%. So I suppose even a difference of one mm in measurement at 3 locations, produces an error rate of ~1%. Interestingly enough, my caliper numbers are surprisingly close together -- I mean within 1% of one another, so it seems to be a VERY precise method of measuring body fat.
My weight and body fat numbers from the Tanita scale as follows:
04-25 to 05-01
M: 231.0 / 20.5;
T: 228.5 / 23.0;
W: 230.5 / 21.0;
R: 230.5 / 21.0;
F: 233.5 / 18.5;
S: 229.0 / 25.0;
S: 231.0 / 18.5.
05-02 to 05-08
M: 230.0 / 23.0;
T: 230.5 / 21.5;
W: 233.5 / 20.5;
R: 230.0 / 25.0;
F: 228.5 / 26.0
My current moving averages for weight / tanita body fat = 230.5 / 23.2%.
I suppose given that I am in the midst of some brutal testing these are acceptable numbers. The whole goal was to maintain weight through finals and then continue the loss. I've actually eaten a few pieces of chocolate over the past few days. It does make me see how food can definitely help me feel better at times (and then guilty about eating chocolate later). Nonetheless, I'm still going through lots of fruit and lots of veggies. In fact, I may just make one of my patented late night grocery store runs here in a few minutes. I'm getting low on fruit and fruit juice!
The past two weeks (dead week, plus one week of finals) -- has meant a very limited exercise routine -- I should actually be proud because I've actually ridden 30 miles this week. All things considered that's a pretty good thing given the hectic / frantic and completely stressful period these particular two weeks are every semester.
I predict good things for the summer, and the second triathlon of the season is just around the corner on 05-25.
k.
Wednesday, May 04, 2005
REsponse to Big Fat Blog site
Here’s the initial quote from Big Fat Blog (see below for hyperlink to html of the original message).
. . . but I was especially struck by this [quote] from Our Bodies, Ourselves:Many of us are convinced that making women afraid to be fat is a form of social control. Fear of fat keeps women preoccupied, robs us of our pride and energy, keeps us from taking up space.There's a certain amount of energy that each of us has to spend in making sure we are healthy, making the best choices, and feeling good about ourselves. But this quote still gave me a chill.
Not sure what this means. Somehow there’s a grand conspiracy (presumably among evil men?) to keep women down by making them worry about weight? Not sure I even understand this quote from the outset to be honest with you.
Then it goes on to say:
Because not a single one of my male friends obsesses about weight or has ever obsessed about weight to the extent that women do.
Well, I’m quite confused by a few things. Perhaps you don’t have enough male friends? Do you have male friends that suffer from being overweight or obese, or dare I say morbidly obese? Perhaps that’s part of the problem.
Maybe men do feel the same preoccupation, except without the societal permission to talk about it. Or maybe we, women, are allowing ourselves to be controlled by this fear, as the quote above suggests.
Now you’re asking the right questions.
Men obsess about weight. We just don’t do it publicly, like women do. That doesn’t mean that the pity-party for being overweight has been cornered by women.
Here’s what’s interesting to me: In this country of women over 20 years old 25% of them are obese; of men over 20 years of age there are ~19% that are obese. (see, http://www.wrongdiagnosis.com/o/obesity/prevalence.htm). And yet, the blogspace is ABSOLUTELY DOMINATED by females.
The truth is, I don’t have a great explanation as to why that is, but I can tell youas an avid (and predictably anonymous male weight loss blogger) it is very difficult for me to find quality MALE weight loss blog sites. In a few weeks of searching I’ve only been able to find ~5 that are maintained and look at least half-way decent.
I have my suspicions though: Men have self-worth issues (Lord knows I do at times) – but when we have them, those feelings are ones that we (much more so than women I’d guess) feel the need to bury them and never release it to the public.
Just to give you an example of the daily obsession I have over weight:
I weigh myself daily;
I track my body fat daily;
I constantly think about whether I’ll be able to buy new clothes if I continue to lose weight;
I worry that I’m not tracking what I eat well enough;
I track my calories via a wipe board;
I consistently exercise in an effort (partly/ mostly?) to control my weight.
I worry about how I look and how it effects my ability to attract and retain members of the opposite sex; (and yes, it has come up as an issue in every relationship I’ve ever been in. . . so don’t think that criticism is reserved solely for the overweight / obese female: It’s not.).
It’s not that men are better than women or vice versa – but they sure are different. And to say men don’t “obsess[] about weight to the extent women do” is really either a gross-over-simplification or downright not true. It’s surely not true for me.
. . . but I was especially struck by this [quote] from Our Bodies, Ourselves:Many of us are convinced that making women afraid to be fat is a form of social control. Fear of fat keeps women preoccupied, robs us of our pride and energy, keeps us from taking up space.There's a certain amount of energy that each of us has to spend in making sure we are healthy, making the best choices, and feeling good about ourselves. But this quote still gave me a chill.
Not sure what this means. Somehow there’s a grand conspiracy (presumably among evil men?) to keep women down by making them worry about weight? Not sure I even understand this quote from the outset to be honest with you.
Then it goes on to say:
Because not a single one of my male friends obsesses about weight or has ever obsessed about weight to the extent that women do.
Well, I’m quite confused by a few things. Perhaps you don’t have enough male friends? Do you have male friends that suffer from being overweight or obese, or dare I say morbidly obese? Perhaps that’s part of the problem.
Maybe men do feel the same preoccupation, except without the societal permission to talk about it. Or maybe we, women, are allowing ourselves to be controlled by this fear, as the quote above suggests.
Now you’re asking the right questions.
Men obsess about weight. We just don’t do it publicly, like women do. That doesn’t mean that the pity-party for being overweight has been cornered by women.
Here’s what’s interesting to me: In this country of women over 20 years old 25% of them are obese; of men over 20 years of age there are ~19% that are obese. (see, http://www.wrongdiagnosis.com/o/obesity/prevalence.htm). And yet, the blogspace is ABSOLUTELY DOMINATED by females.
The truth is, I don’t have a great explanation as to why that is, but I can tell youas an avid (and predictably anonymous male weight loss blogger) it is very difficult for me to find quality MALE weight loss blog sites. In a few weeks of searching I’ve only been able to find ~5 that are maintained and look at least half-way decent.
I have my suspicions though: Men have self-worth issues (Lord knows I do at times) – but when we have them, those feelings are ones that we (much more so than women I’d guess) feel the need to bury them and never release it to the public.
Just to give you an example of the daily obsession I have over weight:
I weigh myself daily;
I track my body fat daily;
I constantly think about whether I’ll be able to buy new clothes if I continue to lose weight;
I worry that I’m not tracking what I eat well enough;
I track my calories via a wipe board;
I consistently exercise in an effort (partly/ mostly?) to control my weight.
I worry about how I look and how it effects my ability to attract and retain members of the opposite sex; (and yes, it has come up as an issue in every relationship I’ve ever been in. . . so don’t think that criticism is reserved solely for the overweight / obese female: It’s not.).
It’s not that men are better than women or vice versa – but they sure are different. And to say men don’t “obsess[] about weight to the extent women do” is really either a gross-over-simplification or downright not true. It’s surely not true for me.
Tuesday, May 03, 2005
Big Fat Blog Comment -- I'll comment on it later - but want it in my blog so I can find it.
This is a post from "big fat blog" which I will comment on later.
k.
statistic: >20 yo: women 25% of women obese; while men it's ~19%
http://www.wrongdiagnosis.com/o/obesity/prevalence.htm
Afraid To Be Fat
I was struck by the wonderful George Carlin quote that Marla posted in the lexicon thread and went searching for it online. I found this page, which has a lot of good quotes, but I was especially struck by this one from Our Bodies, Ourselves:Many of us are convinced that making women afraid to be fat is a form of social control. Fear of fat keeps women preoccupied, robs us of our pride and energy, keeps us from taking up space.There's a certain amount of energy that each of us has to spend in making sure we are healthy, making the best choices, and feeling good about ourselves. But this quote still gave me a chill. Because not a single one of my male friends obsesses about weight or has ever obsessed about weight to the extent that women do. And here I mean most women, not just women who have legitimate health issues. We obsess about weight to the exclusion of what? Equality? Is it possible?Maybe men do feel the same preoccupation, except without the societal permission to talk about it. Or maybe we, women, are allowing ourselves to be controlled by this fear, as the quote above suggests. Maybe we are wasting our energy on something that ultimately isn't that important, and is in fact even more insidious than we imagine.
posted by mo @ 8:46 AM 13 comments
Thursday, July 29, 2004
k.
statistic: >20 yo: women 25% of women obese; while men it's ~19%
http://www.wrongdiagnosis.com/o/obesity/prevalence.htm
Afraid To Be Fat
I was struck by the wonderful George Carlin quote that Marla posted in the lexicon thread and went searching for it online. I found this page, which has a lot of good quotes, but I was especially struck by this one from Our Bodies, Ourselves:Many of us are convinced that making women afraid to be fat is a form of social control. Fear of fat keeps women preoccupied, robs us of our pride and energy, keeps us from taking up space.There's a certain amount of energy that each of us has to spend in making sure we are healthy, making the best choices, and feeling good about ourselves. But this quote still gave me a chill. Because not a single one of my male friends obsesses about weight or has ever obsessed about weight to the extent that women do. And here I mean most women, not just women who have legitimate health issues. We obsess about weight to the exclusion of what? Equality? Is it possible?Maybe men do feel the same preoccupation, except without the societal permission to talk about it. Or maybe we, women, are allowing ourselves to be controlled by this fear, as the quote above suggests. Maybe we are wasting our energy on something that ultimately isn't that important, and is in fact even more insidious than we imagine.
posted by mo @ 8:46 AM 13 comments
Thursday, July 29, 2004
Precision via Body Fat Calipers
While I am convinced body fat calipers are more precise, I'm not at all convinced they are necessarily better.
There's much jabbering about the notion that body fat calipers are so much more accurate (precise is a better term) than the more widespread use of an impedence device on a scale. I don't know about either. There's also lots of jabbering about the learning curve of using calipers and being able to find the "correct" and "accurate" body fat measurement.
This seems like a bunch of hooey to me, and I'll lay it out for you.
Here are my body fat measurements for the past week:
23.17%
24.47%
24.81%
24.81%
24.90%
25.15%
24.64%
As you can see, if we remove the low (23.17) and the high (25.15), we are left with a surprising small band (i.e., precision) numbers. 24.47 to 24.90 -- a range of 0.43% body fat. That's pretty impressive. That's the upside. The downside to using boy fat calipers is for what they give you in accuracy, one gives up precious minutes of a morning routine. To take five measurements, then run and dump the data into a web-calculator (see right for link) and then record it somewhere in a spreadsheet -- well, that may take up to 5 mins of my morning, maybe longer, I haven't actually run the stopwatch on it. As opposed to the Tanita scale which spits out a number and I simply write it on the wipeboard in my bathroom (0.2 mins total).
Of course, my Tanita scale seems to measure slightly less body fat (~21%, via moving average) then does the body fat calipers. I would guess the body fat calipers are slightly more accurate, but the difference in my world isn't all that meaningful.
It should be pointed out, that both technologies are quite cheap and easy to implement -- calipers are ~$25 bucks delivered (see posts below) -- while, a Tanita scale used on eBay might be ~$50 (at most I would guess) up to ~$150 range I think. The advantage with the Tanita scale is you'll get more day-to-day measurements, though they will arguably be less precise; of course, with calipers it's likely you'll get fewer measurements but they will arguably be more precise.
So I think my plan will be to, perhaps, take weekly measurements of both circumferences around my body, and weekly body fat measurements via calipers. I see no reason to not continue using the Tanita scale body fat numbers, which contrary to all the yelling, seems to be pretty close to accurate for me at least. YMMV.
k
There's much jabbering about the notion that body fat calipers are so much more accurate (precise is a better term) than the more widespread use of an impedence device on a scale. I don't know about either. There's also lots of jabbering about the learning curve of using calipers and being able to find the "correct" and "accurate" body fat measurement.
This seems like a bunch of hooey to me, and I'll lay it out for you.
Here are my body fat measurements for the past week:
23.17%
24.47%
24.81%
24.81%
24.90%
25.15%
24.64%
As you can see, if we remove the low (23.17) and the high (25.15), we are left with a surprising small band (i.e., precision) numbers. 24.47 to 24.90 -- a range of 0.43% body fat. That's pretty impressive. That's the upside. The downside to using boy fat calipers is for what they give you in accuracy, one gives up precious minutes of a morning routine. To take five measurements, then run and dump the data into a web-calculator (see right for link) and then record it somewhere in a spreadsheet -- well, that may take up to 5 mins of my morning, maybe longer, I haven't actually run the stopwatch on it. As opposed to the Tanita scale which spits out a number and I simply write it on the wipeboard in my bathroom (0.2 mins total).
Of course, my Tanita scale seems to measure slightly less body fat (~21%, via moving average) then does the body fat calipers. I would guess the body fat calipers are slightly more accurate, but the difference in my world isn't all that meaningful.
It should be pointed out, that both technologies are quite cheap and easy to implement -- calipers are ~$25 bucks delivered (see posts below) -- while, a Tanita scale used on eBay might be ~$50 (at most I would guess) up to ~$150 range I think. The advantage with the Tanita scale is you'll get more day-to-day measurements, though they will arguably be less precise; of course, with calipers it's likely you'll get fewer measurements but they will arguably be more precise.
So I think my plan will be to, perhaps, take weekly measurements of both circumferences around my body, and weekly body fat measurements via calipers. I see no reason to not continue using the Tanita scale body fat numbers, which contrary to all the yelling, seems to be pretty close to accurate for me at least. YMMV.
k
Sunday, May 01, 2005
Nutrition for Week
This week is turning out to be quite challenging. First final is tomorrow -- then another one this week and three next week. This will be the last time I'll have crazy finals. . . next semester, will be, at max, 4 finals. And then I'm done until I take the [...] exam.
Weight is holding steady this week as is my body fat.
I actually rode 2 x 10 miles today (once at 12noon, next at 10p). It's a nice stress reliever.
Back to studying. . .
kc
ps - I see traffic increasing -- and I've actually noticed some people linking to my blog now -- but I'm surprised there are virtually no comments; nor are there any tags on my blog. Other blogs have multiple comments per day -- and 20 comments on a given topic at times. In the end, I suppose I'll simply continue trying to create good content and let everything take care of itself. . .
Weight is holding steady this week as is my body fat.
I actually rode 2 x 10 miles today (once at 12noon, next at 10p). It's a nice stress reliever.
Back to studying. . .
kc
ps - I see traffic increasing -- and I've actually noticed some people linking to my blog now -- but I'm surprised there are virtually no comments; nor are there any tags on my blog. Other blogs have multiple comments per day -- and 20 comments on a given topic at times. In the end, I suppose I'll simply continue trying to create good content and let everything take care of itself. . .
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