So I measured my lowest body fat ever: 23.779%. That is positive, particularly since my weight has been stagnated at about 222-225 recently. It'll go down eventually.
Have to learn to stay away from the candy at work first though. . .
Saturday, July 30, 2005
Friday, July 29, 2005
Half Ironmans
Given the professional exam is in mid to late february -- preparing for a half ironman one month later is probably the archetype of "bad plan."
04.30.2005
INstead I could probably do the jamba juice half ironman, held on 04.30.2005 (sat).
05.22.2005
There's also the Walt Disney Half Ironman. But the truth is, I'm not a big disney fan.
07.16.2005
Muncie's triathlon half ironman distance (go stay with A and drive down night before the race).
08.21.2005
PIgman race in Palo Iowa. Could go home for the 3-5 days.
09.11.2005
The Big Kahuna triathlon in Santa Cruz. Probably a front runner in my choices given the timing and geographic proximity (it'll be cheaper because I won't need to ship a bike, and I won't need to fly/ship gear).
09.17.2005
Event half california man. Looks promising as well -- run out of Folsom.
09.25.2005
Las VEgas Triathlon at Lake Mead. Sounds interesting and good timing.
10.30.2005
Tempe Arizona and the red rock half ironman apparently also called SOMA triathlon.
11.13.2005
Miami Half Ironman.
The above is the list of potential candidates -- the fall '05 races, would be done in 06 rather than in 4 months :-).
04.30.2005
INstead I could probably do the jamba juice half ironman, held on 04.30.2005 (sat).
05.22.2005
There's also the Walt Disney Half Ironman. But the truth is, I'm not a big disney fan.
07.16.2005
Muncie's triathlon half ironman distance (go stay with A and drive down night before the race).
08.21.2005
PIgman race in Palo Iowa. Could go home for the 3-5 days.
09.11.2005
The Big Kahuna triathlon in Santa Cruz. Probably a front runner in my choices given the timing and geographic proximity (it'll be cheaper because I won't need to ship a bike, and I won't need to fly/ship gear).
09.17.2005
Event half california man. Looks promising as well -- run out of Folsom.
09.25.2005
Las VEgas Triathlon at Lake Mead. Sounds interesting and good timing.
10.30.2005
Tempe Arizona and the red rock half ironman apparently also called SOMA triathlon.
11.13.2005
Miami Half Ironman.
The above is the list of potential candidates -- the fall '05 races, would be done in 06 rather than in 4 months :-).
Wednesday, July 27, 2005
half ironmans
I don't know if it's after school bravado or what. . . but i'm strong considering doing a half-ironman next year. Indeed, giving strong consideration to Ralph's down in Oceanside.
It's close. It's doable. It's temporally proximate. And it's what I signed up to do when I first came to california.
I just have to convince myself I can commit to the time -- unfortunately the "professional exam" is in february -- so it might not be the wisest decision. . . but there are other half's out there that I could certainly do as well. . .
Here's a list of halfs.
kc
It's close. It's doable. It's temporally proximate. And it's what I signed up to do when I first came to california.
I just have to convince myself I can commit to the time -- unfortunately the "professional exam" is in february -- so it might not be the wisest decision. . . but there are other half's out there that I could certainly do as well. . .
Here's a list of halfs.
kc
Post Finals
Post finals now. Thankfully it's over -- but this round was extraordinarily light. I only had one final -- and just one final speech, essentially.
TOP LINE AND BOTTOM LINE
I think I've been stagnant at weight loss and more importantly body fat reduction for the past ~6 weeks. While that does suck, there's only one solution: Learn from the stagnation and improve things such that you begin to drop more weight (or inches from the waist -- however, one should smartly describe the process).
In the end, in the immortal words of Jim Zaleski, the famous Iowa coach "cutting weight is pretty simple: eat fewer calories and burn more calories and you'll cut weight." Got it.
That's the one line statement -- but I'd like to flesh it out a bit more.
CALORIES - INTAKE (FOOD)
As far as calories go: I'd like to eat smart calories AND have strategies in place to achieve that goal. For instance:
* Try to finagle a way to bring more lunch to work;
* Finagle a way to eat out smartly when I need to (sandwich or salad from 7-11) -- even when on the way to the office.
* Eat more soup and salad, all else being equal;
* I've always liked the ideas of smaller plates to make things feel bigger than they are;
* smoothies are good high quality calories -- and deliver lots of fruit and other nutrients to the body.
CALORIES - EXPENDITURE (EXERCISE)
I think to smartly exercise for me, is going to take two additional augmentations:
1. Push for 12 rather than 8 hours per week of exercise; and
2. Bring back the military training.
I also need to commit to getting up early enough to not only get a high quality workout in, but also to fix a lunch (salad) for the office).
THE GOOD NEWS - RESOURCES
I went for a mini-walk around the complex tonight and something dawned on me: I've got it better than I've had it in a few years. I'll have more resources (both time and money) to devote to the issue, particularly in the next month. I have no girlfriend so there's even more time to devote to it. I have a regular job now -- which also pays -- so there's income that can be used to fund adventures and equipment as the need may be.
CYCLING THOUGHT:
It also may be time to start ramping up the intensity on some of the indoor cycling rides. Perhaps instead of a straight 25 mile ride, 5x5 miles -- and each one faster than the last. . . that would definitely make things a bit more challenging.
ROWING:
I would like to get myself up to the 1 million meter rowing mark.
WEIGHT / BODY FAT GOALS
I think it may be time to smartly rework some of the weight and body fat goals I currently have in place. Particularly a goal for New York -- and a goal for beginning and end of school.
But I'm yawning and tired -- another goal is to get more sleep - so I think I'm headed to bed to get up tomorrow and fight another hard/long day. But a good long hard day and a fight I'm willing to endure. . .
kc
TOP LINE AND BOTTOM LINE
I think I've been stagnant at weight loss and more importantly body fat reduction for the past ~6 weeks. While that does suck, there's only one solution: Learn from the stagnation and improve things such that you begin to drop more weight (or inches from the waist -- however, one should smartly describe the process).
In the end, in the immortal words of Jim Zaleski, the famous Iowa coach "cutting weight is pretty simple: eat fewer calories and burn more calories and you'll cut weight." Got it.
That's the one line statement -- but I'd like to flesh it out a bit more.
CALORIES - INTAKE (FOOD)
As far as calories go: I'd like to eat smart calories AND have strategies in place to achieve that goal. For instance:
* Try to finagle a way to bring more lunch to work;
* Finagle a way to eat out smartly when I need to (sandwich or salad from 7-11) -- even when on the way to the office.
* Eat more soup and salad, all else being equal;
* I've always liked the ideas of smaller plates to make things feel bigger than they are;
* smoothies are good high quality calories -- and deliver lots of fruit and other nutrients to the body.
CALORIES - EXPENDITURE (EXERCISE)
I think to smartly exercise for me, is going to take two additional augmentations:
1. Push for 12 rather than 8 hours per week of exercise; and
2. Bring back the military training.
I also need to commit to getting up early enough to not only get a high quality workout in, but also to fix a lunch (salad) for the office).
THE GOOD NEWS - RESOURCES
I went for a mini-walk around the complex tonight and something dawned on me: I've got it better than I've had it in a few years. I'll have more resources (both time and money) to devote to the issue, particularly in the next month. I have no girlfriend so there's even more time to devote to it. I have a regular job now -- which also pays -- so there's income that can be used to fund adventures and equipment as the need may be.
CYCLING THOUGHT:
It also may be time to start ramping up the intensity on some of the indoor cycling rides. Perhaps instead of a straight 25 mile ride, 5x5 miles -- and each one faster than the last. . . that would definitely make things a bit more challenging.
ROWING:
I would like to get myself up to the 1 million meter rowing mark.
WEIGHT / BODY FAT GOALS
I think it may be time to smartly rework some of the weight and body fat goals I currently have in place. Particularly a goal for New York -- and a goal for beginning and end of school.
But I'm yawning and tired -- another goal is to get more sleep - so I think I'm headed to bed to get up tomorrow and fight another hard/long day. But a good long hard day and a fight I'm willing to endure. . .
kc
Tuesday, July 26, 2005
finals
finals in full swing now. T-18 hours.
Eating was weird today. Went to dennys and had a salad and then ala mode apple pie. And then ate a sandwich at school. CAme home and had a salad. Followed by chili. followed by popcorn.
More tradition than hunger.
k
Eating was weird today. Went to dennys and had a salad and then ala mode apple pie. And then ate a sandwich at school. CAme home and had a salad. Followed by chili. followed by popcorn.
More tradition than hunger.
k
Sunday, July 24, 2005
Finals
My summer final is on wednesday -- so it's a high stress period followed by a month off and then back to school for the fall. And then the Professional Exam.
Thankfully only one final this summer. It just sort of worked out that way.
I'd like to really get on the training weight loss regime for August. I was inspired by a buddy TF -- a friend of his just did c'delane (phoenetic) in Europe -- and came in ~125th of ~1250 people. Impressive. Also, his sister-in-law, a 4 year division one swimmer, decided, on a whim, to do a triathlon with him.
She won her age group. She'd never done a triathlone before either. Figures.
onward.
kc.
Thankfully only one final this summer. It just sort of worked out that way.
I'd like to really get on the training weight loss regime for August. I was inspired by a buddy TF -- a friend of his just did c'delane (phoenetic) in Europe -- and came in ~125th of ~1250 people. Impressive. Also, his sister-in-law, a 4 year division one swimmer, decided, on a whim, to do a triathlon with him.
She won her age group. She'd never done a triathlone before either. Figures.
onward.
kc.
Saturday, July 23, 2005
Body Fat: 24.298%
Body fat seems to be dropping, even though weight remains stagnant, which seems right to me for some reason this week.
Thursday, July 21, 2005
photos of fruit storage
I thought some more about my post from last night. Particularly, how I store food.
For instance, I've now made it my practice for this blog, to photograph the food I purchase at the grocery store. At some point, I'm going to put it all together and figure out what I actually eat in the macro sense -- the idea being, I purchased and likely ate 98% of what I ate, such that, I ate 324 bananas in the last year (a made up number for illustration). I think it would be interesting. Surely a project for after school :-).
I also almost always organize my food -- particularly fruits and vegatables. I suppose the idea is to try to organize it by fruit and vegetable -- and then within that trying to organize it such that I have the foodstuffs divided between new purchases and old purchases. Of course, I try to eat the old stuff first and then eat into the new stuff. I typically buy enough food for a week or so (veggies) -- and there's about a 10 day window for fruit.
FRUIT.
I figure I eat roughly 3-5 pieces of fruit per day pretty consistently (mostly from smoothies). That means in one week I will go through ~35 pieces of fruit. That's alot! :-).
So what I often do these days, is count how much fruit I have in stock (sometimes it's from memory if I leave for the grocery store from work/school instead of home). For instance, today, here was the food I had "in stock":
So when I buy food (tonight mostly fruit) I line it up on the stove (and then photograph it). Like here:
Once the food is photograph, I then basically divide up the fruit into different 2 gallon bags and then try to organize it in the fridge such that I can get to the oldest fruit first and then get to the newer fruit.
For instance, I've now made it my practice for this blog, to photograph the food I purchase at the grocery store. At some point, I'm going to put it all together and figure out what I actually eat in the macro sense -- the idea being, I purchased and likely ate 98% of what I ate, such that, I ate 324 bananas in the last year (a made up number for illustration). I think it would be interesting. Surely a project for after school :-).
I also almost always organize my food -- particularly fruits and vegatables. I suppose the idea is to try to organize it by fruit and vegetable -- and then within that trying to organize it such that I have the foodstuffs divided between new purchases and old purchases. Of course, I try to eat the old stuff first and then eat into the new stuff. I typically buy enough food for a week or so (veggies) -- and there's about a 10 day window for fruit.
FRUIT.
I figure I eat roughly 3-5 pieces of fruit per day pretty consistently (mostly from smoothies). That means in one week I will go through ~35 pieces of fruit. That's alot! :-).
So what I often do these days, is count how much fruit I have in stock (sometimes it's from memory if I leave for the grocery store from work/school instead of home). For instance, today, here was the food I had "in stock":
So when I buy food (tonight mostly fruit) I line it up on the stove (and then photograph it). Like here:
Once the food is photograph, I then basically divide up the fruit into different 2 gallon bags and then try to organize it in the fridge such that I can get to the oldest fruit first and then get to the newer fruit.
Interesting male weight loss blog
Here's what was written at the healthyblog.blogspot.com.
I agree with most of this. Except rather than removing fruit from plastic containers, I organize them within plastic containers. I like that he also has photographs of his refrigerator (much cleaner than mine) on his blog. It gives me a sense of what he's doing over there.
Dexter also writes this, which I find pretty fascinating:
Me too.
I've said it before, and yet it's worth repeating. I wouldn't be the person I am today if I didn't wrestle. It's just pure truth.
I can suffer more than most (but not as much as the elite).
It seems we should introduce Dexter to the sport of triathlon. He can up the ante against himself one move at a time. Maybe even get him a rowing machine -- he can suffer plenty on that baby :-).
Dexter?
kc.
Here’s what I learned from the fridge-cleaning odyssey:
1) Every item should be visible. A hidden container of tofu in the very back will not get used: out of sight, out of mind.
2) This goes for fruit as well: Remove fruit from the cellophane bags you get at the grocery store. If you see the fruit, you’re more likely to eat it. (Also, removing the bags slows the ripening process so they keep longer.)
3) Buy only enough food for the week. Americans have this concept of “stocking up” on everything after they make a run to Costco or Wal-Mart. It’s okay to buy paper towels for the year, but food is different.
4) Wipe down inside of the fridge once a week. Things leak and harden and become difficult to remove later. I know that sounds common-sensical, but remember, I’m a guy and I live alone.
5) Assess what’s being used and what’s not being used, and why. If your cartons of tofu are stacking up, give it up already – you’re just not a tofu guy.
I’ve wasted all kinds of food and money because I was not mindful of what I was buying and not using. Hopefully today marks a turning point in my life and habits.
I agree with most of this. Except rather than removing fruit from plastic containers, I organize them within plastic containers. I like that he also has photographs of his refrigerator (much cleaner than mine) on his blog. It gives me a sense of what he's doing over there.
Dexter also writes this, which I find pretty fascinating:
Okay, so when I go to the gym, I will work out with intensity and focus. A lot of people go to the gym and read newspapers or magazines while they work out, as if weight loss and fitness will just occur in their spare time between the pages of the entertainment news.
I’d rather play to win. I’d rather exercise like it means something.
Me too.
I've said it before, and yet it's worth repeating. I wouldn't be the person I am today if I didn't wrestle. It's just pure truth.
I can suffer more than most (but not as much as the elite).
It seems we should introduce Dexter to the sport of triathlon. He can up the ante against himself one move at a time. Maybe even get him a rowing machine -- he can suffer plenty on that baby :-).
Dexter?
kc.
Smoothies - rowing & heat
My apartment was 83.9 deg F tonight when I came home -- and I let the air run while I was gone. It seems my air conditioner has weakened to the point of nearly breaking.
This caused me to sweat profusely (even more than normal) while earing a personal best in my one hour row (earned 14,604 meters, up from 14,202 meters on my prior attempt). See:
I continue to eat smoothies and had one tonight after I completed my row. I was pretty depleted so it was definitely time for something. I drank a few glasses of water out of my new brita water filter too. See:
This caused me to sweat profusely (even more than normal) while earing a personal best in my one hour row (earned 14,604 meters, up from 14,202 meters on my prior attempt). See:
I continue to eat smoothies and had one tonight after I completed my row. I was pretty depleted so it was definitely time for something. I drank a few glasses of water out of my new brita water filter too. See:
Wednesday, July 20, 2005
Body fat
Measured via calipers tonight:
24.21%
P: 18, 17, 17
S: 44, 46, 45
T: 19, 18, 18
which comes out to = 24.212%
Lowest number I've had in a while. Let's hope it stays that way :-).
kc
24.21%
P: 18, 17, 17
S: 44, 46, 45
T: 19, 18, 18
which comes out to = 24.212%
Lowest number I've had in a while. Let's hope it stays that way :-).
kc
Monday, July 18, 2005
Success and Failure - The Weekly Review
So, I've had more failure than success recently. . . but, nonetheless, I'll start with successes.
1. Rowing - Distance. I've already eclipsed the 500k mark on my rowing machine. I use it all the time and it's proven to be a great workout tool;
2. Rowing - Running. Indeed, the rower has worked effectively as a replacement workout for running -- which in my view -- allows me to participate injury free in international distance triathlon, on only 10 miles of running per week. I think it's a great substitute, particularly for those of us overweight triathletes;
3. Triathlon. I've had a productive triathlon season so far. I race hard and have lots of fun with it. Though I'd like to be more competitive, given my prior significant injuries -- I'm just stoked to be out there mixing it up. I do give thanks for the ability to compete it and try not to take it for granted.
FAILURES
I suppose, to begin with -- the entire purpose of keeping this blog and then underneath that, tracking the data to figure out whether I weigh more or less and where my body fat figures into it all -- well, there's one purpose to that: To monitor my progress.
Typically, when things improve (i.e., the weight number decreases) I celebrate the joys of keeping a detailed journal with these things. But when the numbers or stagnate -- it's easy to rationalize it and refuse to look at that trend. But it's time to acknowledge. My weight has been stable for the past 4-5 weeks (223.3, weighted 5 day average). Now, if I were comparing one day of raw weight today -- to one day of raw weight three weeks ago -- then maybe it wouldn't be warranted. But the whole point of maintaining a spreadsheet with moving averages is to filter out the noise and focus on the objective data.
In any event, I'm ready to simply call it what it is, and move on with a new plan of attack: It's a failure. The solution: Eat less (better calories) and move more.
My immediate knee-jerk response is quite simple: Let's amp up from 8 hours of exercise per week to 10 hours per week of exercise, or even 12 hours. Let's just increase my rowing by ~30,000 meters per week, and I'd go from 8 to 11 hours of workouts. T?hat would burn some calories.
But the smarter way to analyze it is to ask: What's so different now, and what could I do to change it so that I can eat more smartly.
Clearly what is different is the following:
1. New work environment (and, to boot, I'm much more sedentary in this assignment);
2. New work environment. Too much candy and crap immediately available to me. I'm going to have to knock it off. There's no way to say it but to say it. Perhaps another solution is to bring in some of your own food so that instead of eating what's on the table you eat what's on your table. The other solution (which I sort of love) is to make your own sign -- like food for KC with a line through it.
Here's an example of the offering on a recent birthday last week. . .
3. Lesser recording of daily intake on food journal chart in kitchen. I just have been much more inconsistent lately.
I still have every desire to build a body like this:
or like this:
But, alas, I'm staying the same weight these days due to, more than likely, relatively poor eating habits.
I would say the nuts I bought this week were a complete fiasco. See here:
Given these nuts (trail mix) added an extra ~5,000 calories to my diet last week -- plus the same sized container (minus the m&ms) trail mix I ate. . . ~7500 calories of "extra" calories. Without those, alone, I would have been short ~2 pounds worth of calories. . . and I'd be closer. I think it's time to admit to yourself no more buying those.
1. Rowing - Distance. I've already eclipsed the 500k mark on my rowing machine. I use it all the time and it's proven to be a great workout tool;
2. Rowing - Running. Indeed, the rower has worked effectively as a replacement workout for running -- which in my view -- allows me to participate injury free in international distance triathlon, on only 10 miles of running per week. I think it's a great substitute, particularly for those of us overweight triathletes;
3. Triathlon. I've had a productive triathlon season so far. I race hard and have lots of fun with it. Though I'd like to be more competitive, given my prior significant injuries -- I'm just stoked to be out there mixing it up. I do give thanks for the ability to compete it and try not to take it for granted.
FAILURES
I suppose, to begin with -- the entire purpose of keeping this blog and then underneath that, tracking the data to figure out whether I weigh more or less and where my body fat figures into it all -- well, there's one purpose to that: To monitor my progress.
Typically, when things improve (i.e., the weight number decreases) I celebrate the joys of keeping a detailed journal with these things. But when the numbers or stagnate -- it's easy to rationalize it and refuse to look at that trend. But it's time to acknowledge. My weight has been stable for the past 4-5 weeks (223.3, weighted 5 day average). Now, if I were comparing one day of raw weight today -- to one day of raw weight three weeks ago -- then maybe it wouldn't be warranted. But the whole point of maintaining a spreadsheet with moving averages is to filter out the noise and focus on the objective data.
In any event, I'm ready to simply call it what it is, and move on with a new plan of attack: It's a failure. The solution: Eat less (better calories) and move more.
My immediate knee-jerk response is quite simple: Let's amp up from 8 hours of exercise per week to 10 hours per week of exercise, or even 12 hours. Let's just increase my rowing by ~30,000 meters per week, and I'd go from 8 to 11 hours of workouts. T?hat would burn some calories.
But the smarter way to analyze it is to ask: What's so different now, and what could I do to change it so that I can eat more smartly.
Clearly what is different is the following:
1. New work environment (and, to boot, I'm much more sedentary in this assignment);
2. New work environment. Too much candy and crap immediately available to me. I'm going to have to knock it off. There's no way to say it but to say it. Perhaps another solution is to bring in some of your own food so that instead of eating what's on the table you eat what's on your table. The other solution (which I sort of love) is to make your own sign -- like food for KC with a line through it.
Here's an example of the offering on a recent birthday last week. . .
3. Lesser recording of daily intake on food journal chart in kitchen. I just have been much more inconsistent lately.
I still have every desire to build a body like this:
or like this:
But, alas, I'm staying the same weight these days due to, more than likely, relatively poor eating habits.
I would say the nuts I bought this week were a complete fiasco. See here:
Given these nuts (trail mix) added an extra ~5,000 calories to my diet last week -- plus the same sized container (minus the m&ms) trail mix I ate. . . ~7500 calories of "extra" calories. Without those, alone, I would have been short ~2 pounds worth of calories. . . and I'd be closer. I think it's time to admit to yourself no more buying those.
Thursday, July 14, 2005
Frustrations - new work environment
The new work environment is really making me crazy.
They lay out cake / cookies / pastries / bagels and muffins on a regular basis. I honestly wish they would stop, because I stop by and eat that crap all the time. And it's held directly behind my desk.
In the end it's totally my fault: But it surely doesn't help to leave the open liquor next to the alcoholic.
It's funny it just doesn't jive with my new purchase of exercise and fitness magazine.
just frustrated by it -- and it totally explains my weight stagnation. I need to reduce not increase my sugar calories. . .
kc.
They lay out cake / cookies / pastries / bagels and muffins on a regular basis. I honestly wish they would stop, because I stop by and eat that crap all the time. And it's held directly behind my desk.
In the end it's totally my fault: But it surely doesn't help to leave the open liquor next to the alcoholic.
It's funny it just doesn't jive with my new purchase of exercise and fitness magazine.
just frustrated by it -- and it totally explains my weight stagnation. I need to reduce not increase my sugar calories. . .
kc.
Wednesday, July 13, 2005
Weight Loss - Rowing
I had a new consideration about the weight loss "plateau."
I was thinking that for every pound I would be over my stated goal, I would row enough extra that week to lose 1 pound (essentially, 3500 calories -- which is ~60,000 meters). My thought would be to add an extra 9,000 meters per day, roughly. And, the next week if I still haven't made the goal, I would increase it, by ~30,000 meters each week. I would continue to do so, until such time as I get back on goal. . . that's the idea.
222.2 vs. 219.2;
I was scheduled to weigh, at most 219.2 -- but I came in at 222.2. So I was 2.6 pounds over -- therefore, I would need to add ~60,000 meters this week. Next week, if I don't make the next goal (which is 218.1) -- then I would add an additional ~30,000 meters, for a total of ~90,000 meters for the next week. If by the week after that I didn't weight ~217, then I would make it 120,000 meters. And continue on similarly until such time as I was making the weight.
Well, that's the idea. I'm not saying, absolutely, this is what I will do. . . but I'm certainly giving it real consideration.
I was thinking that for every pound I would be over my stated goal, I would row enough extra that week to lose 1 pound (essentially, 3500 calories -- which is ~60,000 meters). My thought would be to add an extra 9,000 meters per day, roughly. And, the next week if I still haven't made the goal, I would increase it, by ~30,000 meters each week. I would continue to do so, until such time as I get back on goal. . . that's the idea.
222.2 vs. 219.2;
I was scheduled to weigh, at most 219.2 -- but I came in at 222.2. So I was 2.6 pounds over -- therefore, I would need to add ~60,000 meters this week. Next week, if I don't make the next goal (which is 218.1) -- then I would add an additional ~30,000 meters, for a total of ~90,000 meters for the next week. If by the week after that I didn't weight ~217, then I would make it 120,000 meters. And continue on similarly until such time as I was making the weight.
Well, that's the idea. I'm not saying, absolutely, this is what I will do. . . but I'm certainly giving it real consideration.
Sunday, July 10, 2005
Feeling Better about things
I think I'm feeling a little better about things.
Probably because I got a swim in yesterday -- got some work done -- and then did some rowing last night. Since my rowing is greater than 500 kilometers now it's a pretty good feeling. I can now row half marathons without much trepidation (and can even push the pace below 90 mins for the whole thing -- which is better than ~1/2 of the reported entries on the concept 2 website).
I also weighed 220 pounds today. I think I need to just redouble my efforts at getting lighter via better eating habits. I know the next two weeks will be a little tough (I'll be in school and work -- and then an exam -- followed by an official state exam in August). But the fall semester promises to be my least busy (and surely least stressful) semester in law school history. I can't fail out -- and the truth is, I'm unable to significantly raise or lower my GPA at this point.
enough. Headed out the door to run.
kc.
Probably because I got a swim in yesterday -- got some work done -- and then did some rowing last night. Since my rowing is greater than 500 kilometers now it's a pretty good feeling. I can now row half marathons without much trepidation (and can even push the pace below 90 mins for the whole thing -- which is better than ~1/2 of the reported entries on the concept 2 website).
I also weighed 220 pounds today. I think I need to just redouble my efforts at getting lighter via better eating habits. I know the next two weeks will be a little tough (I'll be in school and work -- and then an exam -- followed by an official state exam in August). But the fall semester promises to be my least busy (and surely least stressful) semester in law school history. I can't fail out -- and the truth is, I'm unable to significantly raise or lower my GPA at this point.
enough. Headed out the door to run.
kc.
Saturday, July 09, 2005
Rowing Milestone
Cool rowing milestone: I went over 500,000 meters Thursday when I completed another half-marathon (probably my 4th or 5th I'd guess). I now sit at 510,000 meters in my log. So, my guess is that in a few months -- arguably at ~120,000 per month in 4 months i'll have my 1,000,000 meters t-shirt. November. I'd like to have it for sure by no later than Christmas -- and I'd divert/devote resources to make that happen. . .
kc
kc
Note sure why - but frustrated by plateau
I'm not sure precisely why but I'm frustrated by my plateau.
On the one hand, the exercise numbers are still there -- but the caloric numbers undoubtedly rose this week. I started a new job -- with the same governmental entity -- but this job is much more sittin around, gnawing at copious amounts of available food.
Chocolate in one office; muffins on another day -- daily popcorn (which is fine nutritionally -- if it were only the popcorn then it would be no big deal). But I also dealt with cake another day I think. So I'm going to have to be careful at this office. And the clerk room is filled with candy -- particularly the snickers energy bars and green mints that I love (and, oh yea, hershey kisses). And V's office down the hall is fully stocked with chocolate too.
So, it should be no great surprise why I had another plateau this week. Furthermore, I was off for two days of exercise -- which would also explain the relatively low number of burned calories -- coupled with a higher intake.
In the end, it's hard to argue that I've "plateaud" -- when for the previous six months I've shown steady declines when I've coupled hard workouts with smart eating. That's the magic formula; it's not either or -- you've got to do both.
So I think I just need to stop wallowing in it --- and get out there and get it done.
As a matter of face -- I'm heading out for a swim. I can take my frustrations out there. . .
kc
On the one hand, the exercise numbers are still there -- but the caloric numbers undoubtedly rose this week. I started a new job -- with the same governmental entity -- but this job is much more sittin around, gnawing at copious amounts of available food.
Chocolate in one office; muffins on another day -- daily popcorn (which is fine nutritionally -- if it were only the popcorn then it would be no big deal). But I also dealt with cake another day I think. So I'm going to have to be careful at this office. And the clerk room is filled with candy -- particularly the snickers energy bars and green mints that I love (and, oh yea, hershey kisses). And V's office down the hall is fully stocked with chocolate too.
So, it should be no great surprise why I had another plateau this week. Furthermore, I was off for two days of exercise -- which would also explain the relatively low number of burned calories -- coupled with a higher intake.
In the end, it's hard to argue that I've "plateaud" -- when for the previous six months I've shown steady declines when I've coupled hard workouts with smart eating. That's the magic formula; it's not either or -- you've got to do both.
So I think I just need to stop wallowing in it --- and get out there and get it done.
As a matter of face -- I'm heading out for a swim. I can take my frustrations out there. . .
kc
Getting to Weight for Speed Dating and Photos
I still hold firm at the low 220s.
I need to drop 20 pounds to meet my goal -- and then get into speed dating and have photos retaken for potential online dating services. The other option is to get down to 20.00% body fat via calipers. I hit 24.25% today -- which is a good thing.
So I need to double down on the effort -- and push things along. 10 weeks is the number -- that would be mid-september. . . bummer.
k
I need to drop 20 pounds to meet my goal -- and then get into speed dating and have photos retaken for potential online dating services. The other option is to get down to 20.00% body fat via calipers. I hit 24.25% today -- which is a good thing.
So I need to double down on the effort -- and push things along. 10 weeks is the number -- that would be mid-september. . . bummer.
k
Body fat and weight analysis
BODY FAT
The body fat (the lower number) is 24.125%. The goal for this week was:
24.32% / 22.22% / 20.13%
So it looks like I made that number.
However, as to gross weight, I missed the number. AGain.
States goals were:
211.6 215.3 219.2
But I ended up at 222.6 -- over by about 3 pounds.
In fact, for the past month, my average weekly weight was:
07.08: 222.6;
07.01: 223.5;
06.24: 223.9;
06.17: 223.7
So in the past week, I lost nearly a pound; While in the last two weeks, I've lost 1.3 pounds; and 1.1 pounds for the past 4 weeks. This is way too slow. I think it is my diet more than anything. I think I need to keep better records -- and get a little mroe focused (and less chocolate).
The body fat (the lower number) is 24.125%. The goal for this week was:
24.32% / 22.22% / 20.13%
So it looks like I made that number.
However, as to gross weight, I missed the number. AGain.
States goals were:
211.6 215.3 219.2
But I ended up at 222.6 -- over by about 3 pounds.
In fact, for the past month, my average weekly weight was:
07.08: 222.6;
07.01: 223.5;
06.24: 223.9;
06.17: 223.7
So in the past week, I lost nearly a pound; While in the last two weeks, I've lost 1.3 pounds; and 1.1 pounds for the past 4 weeks. This is way too slow. I think it is my diet more than anything. I think I need to keep better records -- and get a little mroe focused (and less chocolate).
Friday, July 08, 2005
Body Circumference Measurements
Here are the body circumference measurements:
N: 15.75"
C: 43.00"
b: 13.00"
UW: 39.75"
LW: 38.25"
hips: 40.25"
t: 23.00"
N: 15.75"
C: 43.00"
b: 13.00"
UW: 39.75"
LW: 38.25"
hips: 40.25"
t: 23.00"
BODY FAT via calipers
I decided to try an interesting expirement this week.
I first took my body fat skin fold measurements; then I took my body part circumference measurements (neck, chest, biceps, etc.); then I took my skin fold measurements a second time.
I always take skinfold measurements at 3 sites: Pectoral, stomach and thigh; at each location I take 5 measurements -- I then discard the low and high measurements. The web-calculator I use automatically averages the middle three numbers.
The numbers from first round:
P: 18, 19, 18, 19, 17 (19 and 17 eliminated);
S: 53, 48, 48, 50, 41 (53 and 41 eliminated); and
T: 16, 16, 15, 16, 14 (16 and 14 eliminated).
The second round numbers:
P: 16, 17, 17, 17, 16 (16 and 17 eliminated);
S: 53, 47, 51, 48, 46 (53 and 46 eliminated); and
T: 13, 15, 15, 16, 15 (13 and 16 eliminated).
first round: 24.726%
second round: 24.125%
So a difference of 0.6% -- a significant (but not mindblowing) difference. So the differences I've seen recently in the spreadsheet seems to be a "wizard not the wand" issue. It's me not the caliper.
I first took my body fat skin fold measurements; then I took my body part circumference measurements (neck, chest, biceps, etc.); then I took my skin fold measurements a second time.
I always take skinfold measurements at 3 sites: Pectoral, stomach and thigh; at each location I take 5 measurements -- I then discard the low and high measurements. The web-calculator I use automatically averages the middle three numbers.
The numbers from first round:
P: 18, 19, 18, 19, 17 (19 and 17 eliminated);
S: 53, 48, 48, 50, 41 (53 and 41 eliminated); and
T: 16, 16, 15, 16, 14 (16 and 14 eliminated).
The second round numbers:
P: 16, 17, 17, 17, 16 (16 and 17 eliminated);
S: 53, 47, 51, 48, 46 (53 and 46 eliminated); and
T: 13, 15, 15, 16, 15 (13 and 16 eliminated).
first round: 24.726%
second round: 24.125%
So a difference of 0.6% -- a significant (but not mindblowing) difference. So the differences I've seen recently in the spreadsheet seems to be a "wizard not the wand" issue. It's me not the caliper.
SPEEDPLAY FROG PEDALS
SPEEDPLAY FROG PEDALS
Given the recent problems I had with my MTB shoes (the interior screws ripped out of the shoes) -- and ongoing problems I had with the cleats coming out of the shoes -- I decided to swap over to a speedplay product -- frog pedals.
I've used speedplay on my road bike for ~3-5 years now and I've always been impressed with the idea of free float on the pedals. I'll be looking forward to trying it on the mountain.
I was lucky enough to bid on a pair off of ebay and I got them for ~$90 used ~1-2 years, with working cleats. I just hate paying retail.
Here's a review of the pedals. But again, even with the glowing (mostly) reviews, I still feel pretty confident about the purchase because I love the road bike pedals so much.
I suppose here is what is interesting: MTB shoes (like road shoes) seem to go from $40 bucks to the price of a small island in the Pacific (well, like $300). I guess I'll never quite understand. I've always purchased and used the cheap shoes and I've been fine with it. Now, I realize teh shoes I have now did fail -- but after several thousand miles they failed -- and I surely got my $39.95 worth out of them. Indeed, since performance has a lifetime guarantee I'm tempted to send them back -- because they real did fail at their basic design: the screws shouldn't rip out of the bottom (see photos either here or posted shortly hereafter).
Here's a photo:
kc
Given the recent problems I had with my MTB shoes (the interior screws ripped out of the shoes) -- and ongoing problems I had with the cleats coming out of the shoes -- I decided to swap over to a speedplay product -- frog pedals.
I've used speedplay on my road bike for ~3-5 years now and I've always been impressed with the idea of free float on the pedals. I'll be looking forward to trying it on the mountain.
I was lucky enough to bid on a pair off of ebay and I got them for ~$90 used ~1-2 years, with working cleats. I just hate paying retail.
Here's a review of the pedals. But again, even with the glowing (mostly) reviews, I still feel pretty confident about the purchase because I love the road bike pedals so much.
I suppose here is what is interesting: MTB shoes (like road shoes) seem to go from $40 bucks to the price of a small island in the Pacific (well, like $300). I guess I'll never quite understand. I've always purchased and used the cheap shoes and I've been fine with it. Now, I realize teh shoes I have now did fail -- but after several thousand miles they failed -- and I surely got my $39.95 worth out of them. Indeed, since performance has a lifetime guarantee I'm tempted to send them back -- because they real did fail at their basic design: the screws shouldn't rip out of the bottom (see photos either here or posted shortly hereafter).
Here's a photo:
kc
Tuesday, July 05, 2005
Monday, July 04, 2005
5 day weighted average = 222.0 pounds
Today my weighted average showed up as 222.0 pounds.
This is good, because one month ago today it was 225.4. Given that math it would appear that, even when using my weighted 5 day average, I dropped 3.4 pounds in the past 30 days. . . which is 0.85 pounds per week.
The goal for the week was this:
7/4/2005
211.6 / 215.3 / 219.2
This is losing 1% / 0.75% / 0.50% of body weight per week. So I'm not quite losing at that rate -- something less than that, because the 0.50% number (219.2) -- is off by about 3 pounds. So I probably need to rework the numbers to some degree.
Furthermore, the goal for body fat via calipers, was this:
7/3/2005 24.55% 22.69% 20.83%
Instead, my numbers were 25.82% (or 25.55% depending upon whether it is a weighted average or the static number from that day). In either event, the most conservative estimate was 24.55 -- which is 1% less than I currently measure. 20.83% is significantly less -- ~5% lower.
It's probably time to completely rework these numbers. It's quite unclear to me why it is that these numbers are not going down -- while other numbers (i.e., weight) are trending downward. It could very well be operator error; meaning, that I'm inconsistently measuring myself and therefore the numbers vary. However, interestingly enough, the numbers don't vary by much, because I've always been within about 1.5% of my day-to-day measures. So, it's a bit of a mystery for me right now.
This is good, because one month ago today it was 225.4. Given that math it would appear that, even when using my weighted 5 day average, I dropped 3.4 pounds in the past 30 days. . . which is 0.85 pounds per week.
The goal for the week was this:
7/4/2005
211.6 / 215.3 / 219.2
This is losing 1% / 0.75% / 0.50% of body weight per week. So I'm not quite losing at that rate -- something less than that, because the 0.50% number (219.2) -- is off by about 3 pounds. So I probably need to rework the numbers to some degree.
Furthermore, the goal for body fat via calipers, was this:
7/3/2005 24.55% 22.69% 20.83%
Instead, my numbers were 25.82% (or 25.55% depending upon whether it is a weighted average or the static number from that day). In either event, the most conservative estimate was 24.55 -- which is 1% less than I currently measure. 20.83% is significantly less -- ~5% lower.
It's probably time to completely rework these numbers. It's quite unclear to me why it is that these numbers are not going down -- while other numbers (i.e., weight) are trending downward. It could very well be operator error; meaning, that I'm inconsistently measuring myself and therefore the numbers vary. However, interestingly enough, the numbers don't vary by much, because I've always been within about 1.5% of my day-to-day measures. So, it's a bit of a mystery for me right now.
4th of July - Weight Loss
Had a decent, sort of relaxing fourth of july.
Problems with the MTBike ride yesterday (07.03) -- cleat broke off again -- so my MTB shoes were shot. I decided to trash it all, adn start again with frogplay (speedplay for MTB) pedals and new shoes. It should all arrive later this week early next week. So I'm off the MTB for a bit. It also didn't help that the Arroyo Secco trail I took was filled with some gnarly creek crossings. My feet were pretty wet just a few miles in. And I forgot my socks so I had to go buy some socks -- which was a real pain.
But the road bike ride today was sort of magical. I rode 32.25 miles in about 2 hours, give or take. And at times I was able to simply float uphill. In the end, it's all the magic of being a lower weight -- yet having the same strength. I was tempted to lengthen the ride out to ~40 miles -- but I figured since my long rides had been about 25 miles, better to just let it be. Next weekend I may do the full 40 -- which would mean climbing Mt. H at the end of the ride -- which will be uber challenging but really good for me.
And nice to see that my weight is conforming to my original goals too. This website says I burned 3,100 calories today riding 32 miles at ~16 mph over 2 hours. I think it's probably more like 2400 calories -- but that's just me.
I did wake up this morning and I had one of those mornings where when I touched my body I could literally feel a difference in it. It simply felt different. This happens, these days typically once every 1-2 weeks. It's an odd sensation, but there's something that happens on these nights.
I push another hard week this week, and then an easy week the week after to prepare for the tri down in SD this upcoming saturday.
Problems with the MTBike ride yesterday (07.03) -- cleat broke off again -- so my MTB shoes were shot. I decided to trash it all, adn start again with frogplay (speedplay for MTB) pedals and new shoes. It should all arrive later this week early next week. So I'm off the MTB for a bit. It also didn't help that the Arroyo Secco trail I took was filled with some gnarly creek crossings. My feet were pretty wet just a few miles in. And I forgot my socks so I had to go buy some socks -- which was a real pain.
But the road bike ride today was sort of magical. I rode 32.25 miles in about 2 hours, give or take. And at times I was able to simply float uphill. In the end, it's all the magic of being a lower weight -- yet having the same strength. I was tempted to lengthen the ride out to ~40 miles -- but I figured since my long rides had been about 25 miles, better to just let it be. Next weekend I may do the full 40 -- which would mean climbing Mt. H at the end of the ride -- which will be uber challenging but really good for me.
And nice to see that my weight is conforming to my original goals too. This website says I burned 3,100 calories today riding 32 miles at ~16 mph over 2 hours. I think it's probably more like 2400 calories -- but that's just me.
I did wake up this morning and I had one of those mornings where when I touched my body I could literally feel a difference in it. It simply felt different. This happens, these days typically once every 1-2 weeks. It's an odd sensation, but there's something that happens on these nights.
I push another hard week this week, and then an easy week the week after to prepare for the tri down in SD this upcoming saturday.
Sunday, July 03, 2005
Status of Exercise goals at 6 month mark in 2005
My annual goals (set 01.05.2005) for exercise this year were as follows:
At the halfway point (that is 06.30.2005) -- here's where I am:
c: 1,174.2 miles;
r: 200.3 miles;
s: 66,490 yards; and
rowing: 474,097 meters.
rowing: No goal set for this -- but I'd definitely like to have, at bare minimum, 1,000,000 meters by the end of '05 -- and probably more like 1.5 million meters.
So, here's the math for the remainder of the year:
c: 3,000 - 1,174.2 = 1,825.8 miles; which is 70.2 miles per week on average (and likely ~79 given little riding during finals and other off weeks);
r: 200.3 - 340 [goal] = 139.7 miles = ~5.37 miles per week on average to make the running goal;
s: 120,000 yards - 66,490 = 53,510 yards to go; which is 2058 yards per week on average.
rowing: 474,097 meters - 1 million = 525,903 meters to go; which is ~20,227 meters per week on average. [1.5 million - 474,097 = 1,025,903 meters to go; which is 39,457 meters per week].
in short form:
c: 70.2 miles per week;
r: 5.37 miles per week;
s: 2058 yards per week;
row: 20,227 meters per week (or 39,457 meters per week if the goal is 1.5 million meters).
So I'm on track for all goals, ironically, except for cycling -- and for cycling I was about 325 miles short of the 50% "on track" goal. Cycling can easily be made up though. And now that I consider it a bit: Cycling is one of the few things that absolutely suffers when I travel. When I'm in Iowa for a week, then no cycling whatsoever -- so the 0 in that row for that week really drives down the average.
My solution to the problem is simple: Just ride more. The difference between setting up a week to ride 75 instead of 65 miles is pretty easy. And the truth is I could easily ride more like 100 miles per week for a few weeks just to drive the numbers up a bit.
300% of 2004 distances:
Cycling: 3,000 miles; (approx. 65 mpweek [46 weeks available training]);
Running: 340 miles (approximately 7.4 mpweek [46weeks available training]); and
Swimming: ~120,000 yards (approximately 2600 yards/wk [46 weeks available]);
At the halfway point (that is 06.30.2005) -- here's where I am:
c: 1,174.2 miles;
r: 200.3 miles;
s: 66,490 yards; and
rowing: 474,097 meters.
rowing: No goal set for this -- but I'd definitely like to have, at bare minimum, 1,000,000 meters by the end of '05 -- and probably more like 1.5 million meters.
So, here's the math for the remainder of the year:
c: 3,000 - 1,174.2 = 1,825.8 miles; which is 70.2 miles per week on average (and likely ~79 given little riding during finals and other off weeks);
r: 200.3 - 340 [goal] = 139.7 miles = ~5.37 miles per week on average to make the running goal;
s: 120,000 yards - 66,490 = 53,510 yards to go; which is 2058 yards per week on average.
rowing: 474,097 meters - 1 million = 525,903 meters to go; which is ~20,227 meters per week on average. [1.5 million - 474,097 = 1,025,903 meters to go; which is 39,457 meters per week].
in short form:
c: 70.2 miles per week;
r: 5.37 miles per week;
s: 2058 yards per week;
row: 20,227 meters per week (or 39,457 meters per week if the goal is 1.5 million meters).
So I'm on track for all goals, ironically, except for cycling -- and for cycling I was about 325 miles short of the 50% "on track" goal. Cycling can easily be made up though. And now that I consider it a bit: Cycling is one of the few things that absolutely suffers when I travel. When I'm in Iowa for a week, then no cycling whatsoever -- so the 0 in that row for that week really drives down the average.
My solution to the problem is simple: Just ride more. The difference between setting up a week to ride 75 instead of 65 miles is pretty easy. And the truth is I could easily ride more like 100 miles per week for a few weeks just to drive the numbers up a bit.
Lack of Mental Energy
Every once in a while this happens with me: I lack mental energy or focus. Typically I do a good chunk of my planned workout -- but never the whole thing when this happens.
I have lots of focus (energy) on the vast majority of days -- and I figure when I lack focus is a good time to not push things too hard -- and so I don't. I know there will be other times when my numbers come up and that will be fine.
I have lots of focus (energy) on the vast majority of days -- and I figure when I lack focus is a good time to not push things too hard -- and so I don't. I know there will be other times when my numbers come up and that will be fine.
Saturday, July 02, 2005
Week in Review (week ended 07.02.2005)
IT'S ALWAYS IMPORTANT TO FOCUS ON THE BIG PICTURE RATHER THAN THE NOISE OF DAY-TO-DAY
See, Exhibit A, for the underlying data discussed in this entry.
Weight
The long and short of it is this: during the past 26 weeks I have dropped from a moving average weight of 263 pounds to 222.5 (actual waking weight of day = 219.5; so almost 50 pounds). 41 pounds / 26 weeks = 1.58 pound loss per week.
Although it's surely not a straight line curve -- much more weight lost in the first three months (~30 pounds) than the last three months (~12 pounds). In fact, in the period 05.02.2005 to 07.02.2005, I have reduced from 230.8 to 222.5, roughly 8 pounds. This is close to 1 pound per week -- which is the recommendation. Nonetheless, I honestly think I can do better -- and that I can increase that number. Certainly to 1.5 pounds per week -- which is slightly more than 6 pounds per week.
Body Fat Numbers
The body fat numbers -- both Tanita Scale and Calipers -- are interesting as well.
Tanita
Most notably (or selectively) -- I can see that in the past month my weighted average body fat has decreased from 24.5% to 20.5% -- a significant decrease. However, From May to July (60 days) -- the drop has only gone from 21.7% to 20.5%.
Calipers
In the meanwhile, the body fat calipers hasn't moved much:
05: 25.46%
06: 25.60%
07: 25.46%
[These are all weighted averages].
The saving grace here is that the actual measurement yesterday was 24.73% (but today slightly higher at 25.824%). It might well be that measuring >20% (or even >23%) -- is difficult with calipers. I seem to recall the calipers get much more accurate below 20%.
Nonetheless, via calipers, I'm hovering at around 25% -- despite the fact that I have lost something like 8-15 pounds. That sure seems odd. Indeed, the fact that my body measurements have decreased over the past two months (i.e., 1" from my (upper) waist; and 0.5inches from my chest) -- it seems like this measurement should have converted into lower body fat measurements via calipers. BTW, I can also tell that my pants (and shorts) -- are getting loose on me too.
EXERCISE;
The exercise numbers for June have been pretty good as well.
Swim: 4,950 yards
Bike: 219.5 miles
Run: 32.0 miles
Row: 154,509 meters
Lots of rowing which seems pretty good -- (unless I'm not rowing hard enough and it's lulling me into a sense of more exercise than I'm actually doing. This seems unlikely though -- rowing is a tough sport -- and I rowed for 11.5 hours for the month -- which is a lot of hours . . . a few hours a week in addition to the additional stuff I've done. . . ).
So it appears June was my biggest rowing month yet -- but also my smallest swimming month (swim 4,950 in June; in March I swam 18,690 yards -- 3.5 times more than I swam this month -- but this was totally predicted given my schedule of work/school). Hard to swim at night when you have class from 6-9p MOn-thur :-).
EXHIBIT A
Review of the past six months, by the numbers:
07.02.2005
06.02.2005
05.02.2005
04.02.2005
03.02.2005
02.02.2005
01.02.2005*
* Note: Some measurements are not precisely measured on the 2nd -- I use the closest date of measurement (for instance, I typically measure circumferences on Saturdays -- and those Saturdays don't match up to the second of the month).
07.02.2005
weight = 222.5
bfat = 20.5 (tanita);
measurements:
B: 13.00;
T: 23.25;
upw: 40.00;
low: 37.75;
c: 43.00; and
N: 15.75
06.02.2005
5-day moving avg weight = 225.4;
body fat (tanita) = 24.5%
B: 13.00;
T: 23.00;
upw: 41.00;
low: 39.00;
c: 43.00; and
N: 16.00
05.02.2005
5-day moving avg weight = 230.8
body fat (tanita) = 21.7%
B: 14.00
T: 23.00
upw: 41.00
low: 38.75
c: 43.00
N: 16.00
04.02.2005
5-day moving avg weight = 219.5
body fat (tanita) = 23.4%
B: 13.5
T: 24.0
upw: 42.0
low: 39.5
c: 44.0
N: 16.5
03.02.2005
5-day moving avg weight = 234.0
body fat (tanita) = 24.8%
B: 14.00
T: 24.25
upw: 42.50
low: 40.00
c: 44.50
N: 16.50
02.02.2005
5-day moving avg weight = 245.6
body fat (tanita) = 28.6%
B: 15.0
T: 24.5
upw: 45.0
low: 42.3
c: 46.0
N: 16.8
01.02.2005*
5-day moving avg weight = 263.3
body fat (tanita) = 36.8%
B: 14.75
T: 23.75
upw: 45.00
low: 43.00
c: ?
N: 17.50
See, Exhibit A, for the underlying data discussed in this entry.
Weight
The long and short of it is this: during the past 26 weeks I have dropped from a moving average weight of 263 pounds to 222.5 (actual waking weight of day = 219.5; so almost 50 pounds). 41 pounds / 26 weeks = 1.58 pound loss per week.
Although it's surely not a straight line curve -- much more weight lost in the first three months (~30 pounds) than the last three months (~12 pounds). In fact, in the period 05.02.2005 to 07.02.2005, I have reduced from 230.8 to 222.5, roughly 8 pounds. This is close to 1 pound per week -- which is the recommendation. Nonetheless, I honestly think I can do better -- and that I can increase that number. Certainly to 1.5 pounds per week -- which is slightly more than 6 pounds per week.
Body Fat Numbers
The body fat numbers -- both Tanita Scale and Calipers -- are interesting as well.
Tanita
Most notably (or selectively) -- I can see that in the past month my weighted average body fat has decreased from 24.5% to 20.5% -- a significant decrease. However, From May to July (60 days) -- the drop has only gone from 21.7% to 20.5%.
Calipers
In the meanwhile, the body fat calipers hasn't moved much:
05: 25.46%
06: 25.60%
07: 25.46%
[These are all weighted averages].
The saving grace here is that the actual measurement yesterday was 24.73% (but today slightly higher at 25.824%). It might well be that measuring >20% (or even >23%) -- is difficult with calipers. I seem to recall the calipers get much more accurate below 20%.
Nonetheless, via calipers, I'm hovering at around 25% -- despite the fact that I have lost something like 8-15 pounds. That sure seems odd. Indeed, the fact that my body measurements have decreased over the past two months (i.e., 1" from my (upper) waist; and 0.5inches from my chest) -- it seems like this measurement should have converted into lower body fat measurements via calipers. BTW, I can also tell that my pants (and shorts) -- are getting loose on me too.
EXERCISE;
The exercise numbers for June have been pretty good as well.
Swim: 4,950 yards
Bike: 219.5 miles
Run: 32.0 miles
Row: 154,509 meters
Lots of rowing which seems pretty good -- (unless I'm not rowing hard enough and it's lulling me into a sense of more exercise than I'm actually doing. This seems unlikely though -- rowing is a tough sport -- and I rowed for 11.5 hours for the month -- which is a lot of hours . . . a few hours a week in addition to the additional stuff I've done. . . ).
So it appears June was my biggest rowing month yet -- but also my smallest swimming month (swim 4,950 in June; in March I swam 18,690 yards -- 3.5 times more than I swam this month -- but this was totally predicted given my schedule of work/school). Hard to swim at night when you have class from 6-9p MOn-thur :-).
EXHIBIT A
Review of the past six months, by the numbers:
07.02.2005
06.02.2005
05.02.2005
04.02.2005
03.02.2005
02.02.2005
01.02.2005*
* Note: Some measurements are not precisely measured on the 2nd -- I use the closest date of measurement (for instance, I typically measure circumferences on Saturdays -- and those Saturdays don't match up to the second of the month).
07.02.2005
weight = 222.5
bfat = 20.5 (tanita);
measurements:
B: 13.00;
T: 23.25;
upw: 40.00;
low: 37.75;
c: 43.00; and
N: 15.75
06.02.2005
5-day moving avg weight = 225.4;
body fat (tanita) = 24.5%
B: 13.00;
T: 23.00;
upw: 41.00;
low: 39.00;
c: 43.00; and
N: 16.00
05.02.2005
5-day moving avg weight = 230.8
body fat (tanita) = 21.7%
B: 14.00
T: 23.00
upw: 41.00
low: 38.75
c: 43.00
N: 16.00
04.02.2005
5-day moving avg weight = 219.5
body fat (tanita) = 23.4%
B: 13.5
T: 24.0
upw: 42.0
low: 39.5
c: 44.0
N: 16.5
03.02.2005
5-day moving avg weight = 234.0
body fat (tanita) = 24.8%
B: 14.00
T: 24.25
upw: 42.50
low: 40.00
c: 44.50
N: 16.50
02.02.2005
5-day moving avg weight = 245.6
body fat (tanita) = 28.6%
B: 15.0
T: 24.5
upw: 45.0
low: 42.3
c: 46.0
N: 16.8
01.02.2005*
5-day moving avg weight = 263.3
body fat (tanita) = 36.8%
B: 14.75
T: 23.75
upw: 45.00
low: 43.00
c: ?
N: 17.50
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