More measurements

Though I'm sure self-retrospective thought is more appealing to an audience, rather than pure data, some of the blog's purpose is to record my own history. And, without data, self-reflection is difficult. Thus. . .

N: 17.25
B: 16.00
C: 48.00
US: 48.75
LS: 44.50
T: 24.50
H: 46.00
Wrist: 7.50
forearm: 12.75

body fat caliper data:

P: 25, 25, 21, 30, 20; kept: 25, 25, and 21
S: 63, 56, 54, 59, 62; kept: 56, 59, and 62
T: 16, 15, 12, 12, 12; kept: 15, 12, and 12.

Result: 28.31%

Incidentally, the test which measures using weight, waist size, forearm and wrist calculations came up with 38% (105 ponds of fat available for loss). Huh. I'm still in a better spirit than I thought I'd be. I **do** know my eating habits over the past few weeks (particularly last week) have been less than ideal. I need to work on that. I think I'd like to repurchase and reuse the fitday software. See, http://www.fitday.com/ (somehow I think it may have been nutrifit before. . . but. . . not sure).

time to go ride 15 miles and go do girlfriend duty.

kc

DATA: Measurements

Here are the measurements for the week:

P: 26, 19, 23, 26, and 25; remaining: 23, 26, and 25.
S: 61, 61, 60, 59, and 60; remaining: 61, 60, and 60.
T: 17, 20, 17, 17, and 18: remaining: 17, 17, and 18.

body measurements:

N: 17.00
B: 16.00
C: 48.00
US: 47.50
LS: 44.25
T: 25.25
H: 45.50
Wrist: 7.25
Forearm: 12.75

According to the caliper measurements, I have 29.89% body fat; according to dr. hamilton, i have a 29.13% body fat. either way, I need to lose about 60-100 pounds.

ROWING

On a brighter note, I had a really strong 6000 meter row last night. It turns out it was NOT a personal best, just a second personal best. My best time for a 6k was on 06.06.05 at 24:09.9; last night it was 25:30.3 -- the two times are a world apart.

Second -- I also learned that my rowin machine has 3104 kilometers on it (i bought it used with 199 kilometers on it). Therefore, I've rowed 2950 kilometers or 2.95 million meters. I purchased the rowing machine in march 2005. 38 months later I have 2.95 million meters, which is an average of ~18,000 meters per week rowed. (roughly 90 minutes of rowing exercise per week on average). Importantly, it's an all weather tool -- no matter whether it is hot, cold, or raining outside, i can always row. I spent $600 bucks on it (roughly) 3 years ago and I've consistently used it. I would highly recommend it.

Moreover, the concept2.com website is really excellent. It lets you look at other rowers' times and see where you measure up challenge wise.

Finally -- I did finally clean up the blog as best I could. I removed the dead links. I do hope to add more links. I suppose I'll need to look through the links I have and then go back and do some searches for some other cool stuff I find.

New data / weigh ins

measurements for the week:

body fat:

P: 22, 20, 20, 25, and 18; keepers: 22, 20, and 20.
S: 63, 61, 61, 60 and 60; keepers: 61, 61, and 60.
T: 15, 4, 3, 5, and 4; keepers: 4, 5, and 4.

BODY FAT: 25.84.

(Incidentally the test that measures body fat with a wrist and elbow circumference and some other body measurements comes out to 29.2%. . . basically, 26% vs. 29%. . . which is probably close enough for my purposes).

(But, these measurements are a bit skeptical; particularly the thigh ("T") measurement -- which just is either 17 or 5, because the caliper always slips.

Body measurements:

N: 17.50
B: 15.00
C: 49.50
UW: 49.00
LW: 44.50
T: 24.25
H: 45.75

* * *

there are always hiccups in measuring something -- that's just the scientific method. While I strive to take measuring error and subjective elements our of a scientific measure, I think i sometimes fail. This may have been one of those days.

Interestingly, the actual circumference numbers of my body measurements went up; while the body fat measurement using calipers went down. Nonetheless, there is an emotional component to always wanting to see increased and enhanced performance levels. I do know that so long as I keep measuring from week to week, the numbers will go down so long as I eat a bit better and exercise a bit more.

* * *

REST DAYS

It definitely worked out better this week for the rest days. I have decided to move my rest day from Mondays - this week it was a forced rest day on Wed (and thu) due to work demands (I was in the middle of a trial and ended up staying late and working on a brief.

ROWING

I had a nice row this evening after a movie. I decided to just go for 30 minutes and do the best I can. I created a new PBest in doing so. . . which is great. Thrilled to have that athletic feat now captured in my life.

BIT DOWN - MEASUREMENTS
I do admit I am a bit down over the measurements. I almost never look at my prior week(s) measurements until after I've measured for the current week. I figure if I do review -- I'll be too tempted (even if it is subconsciously) to measure lower numbers. Perhaps I was too aggressive with the measuring last week? I doubt it -- the error rate for measurin with a measurin tape is really ~0.25 inches.

Nonetheless, I **DO** notice that my shorts seems to be getting mroe and more loose :-).

c

One Step Back

"Frankie liked to say that everything in boxing was an unnatural act. Sometimes the best way to deliver a punch was to step back . . . but step back too far -- you ain't fightin' at all."

Six Million Dollar Baby. (Narrative by Morgan Freeman).

* * *

I ended up taking Saturday off. I can't decide whether I did it out of pure laziness, or whether it was done for self-preservation -- or, somewhere inbetween, indeed, perhaps a rest day.

HOURS

My work hours are crazy at times. I think my hours were:

mon: 830a - 6p -- 9.5 - 1.5 = 8.0
tue: 830a - 11p (1.5 hours of driving); -- 14.5 - 1.5 = 13
wed: 830a- 1a -- 16.5 hours
thu: 830a-6p -- 9.5 - 1.5 = 8.0
fri: 830a-5p - 9.5 - 1.5 = 8.00

That was a 54 hour week. So, I was a bit sleep deprived by the end of the week (like usual). . . while I don't want that to be an excuse. . . I slept like 6 hours tuesday evening and like 4 hours wednesday evening. less than the required sleep under "healthy" norms. I tried to feel ok about it -- but I'm actually quite conflicted by it.

Measurements and thoughts

First the data:

N: 17.25
B: 15.00
C: 48.00
UW: 47.50
LW: 44.00
T: 25.25
H: 46.00


COMPARED TO 03.29.08

N has dropped 0.5 inches; biceps remain the same; chest is down 3 inches; upper stomach has dropped 2.5% while lower has dropped an inch; thigh is down 0.25.

COMPARED TO 04.11.08. . .

I can also note a .25 drop in neck; .25 drop in biceps; 0.75 drop (from last week) in chest;
a 2" drop in waist and a .5" drop in lower waist; hips were teh same; and thighs are actually 0.25% larger (probably from increased cycling and rowin).


Calipers:
P: 26, 27, 26
S: 59, 57, and 59; and
T: 15, 13 and 14.

Result: 29.03%

I suppose that's a drop of about 1% from the prior 30.19%. Or, perhaps it's only a rounding error.

NEW WORKOUT PRODUCTS

I have considered the purchsae of two new potential workout products. Ultimately, though I think I reject them. However, I did recently buy some rollers from Performance. They Rock --

Rollers
I did also purchase one new product : Rollers (for riding on the bike indoors). I owned rollers (and used them quite frequently in the midst of really loud rock music) for a few years back in Boston. However, while I moved them out to California, I rode more outdoors than indoors, so I sold them off. Now that I often work late, and I don't like to ride my road bike in the dark -- I bought another pair of rollers (incidentally, about $100 bucks on sale, so it was a pretty good deal too!).

The P90x
I did look into the P90x, since it had rave reviews. Apparently it's put out by Beachbody or Beachbody fitness.

The p90x seems to have a rabid followin (e.g., Tom (a hockey player-cyclist, looking to build more muscle); and Kyra's review; a more lackadaisacal review here; and Tamson and Sara talk about it too [though I think they're runners and home workout enthusiasts]; and Rich Bilson has one of the better posts (an avid cyclist who did p90x in his offseason).) And Rich gave a nice shout out to cross-fit. . .

new measurements fri 04.11.08

here's the data for today:

n: 17.50
b: 14.75
c: 48.75
us: 49.50
ls: 44.50
h: 46.00
t: 25.00
wrist: 7.50

P: 23, 30, 30, 23 and 21: keep 23, 30 and 23
S: 58, 63, 60, 65 and 64: keep 63, 60 and 64
T: 16, 17, 16, 15 and 16: keep 16, 16 and 16.

SKINFOLD BODY FAT: 30.19%

279.6 pounds;
36.5 % body fat (per tanita)

COMMENTS:

Less than ideal results, but sometimes one needs to take the good with the bad. I did have pretty good exercise this week. I also thought the exercise worked pretty well. However, very poor sleep habits this week.

measurements

N: 17.50
B: 15.50
c: 49.25
uw: 49.50
lw: 44.75
h: 46.00
t: 23.75

Data from measurements. . .

P: 23, 20, 19, 21 and 26
S: 68, 67, 60, 64 and 61
T: 3, 17, 11, 3 and 11

Body fat: 28.63%

[Note, I checked my data against a site that estimates given forearm, wrist, hips and largest waist. It comes up with 30.47%. . . less than a 2% difference. see, http://www.healthcentral.com/].

Running, Rowing and Cycling - trying to find the groove

I'm still trying to get my groove back in all of this.

I went out on a windy 20 mile ride today. Then I followed up with 4k on the rower (which, incidentally, I don't think I even recorded the data. . . uh oh).

I like data. I like keeping track of things. It looks like I lost about 5 pounds the first week (roughly). But from 278 to 273 (back to 275) -- it's all basically a rounding error. I intend to take some measurements today as well.

I actually swam and ran yesterday. On Thursday -- after my trial tanked -- I came home and did 10k on the rower. That was pretty satisfying as well. I had no workout on Tue and Thu., because I was stuck at work putting on a trial (which always results in 14 hour days).

Drastic II

Another unfortunate day. I was listless and lethargic most of the day. perhaps in a bit of shock. Failure sucks.

I wanted to go mountain biking but I just didn't have it in me. Literally, I tried, but I ended up taking an hour shower and then a 2 hour nap and it was 4p before I knew it (I didn't get up until noon). I'll come back tomorrow and hit it hard (and I'll row tonight instead).

I know it'll get better. I sent a relatively dramatic text message to my girlfriend:

"I've had a self-inflicted rough day. Now mostly listless and lethargic. Essentially, I gained actual knowledge of my physical state: 278 pound and about 35% body fat. If I fail at this it'll kill me. Trying to resolve mentally/emotionally. Hard to hear. "

All of that is true. I think I'm going over to her place later. At which time, I'm going to seek out the coolest triathlon I can find for June, sign up for it, and then start to train diligently for it. i'll also need to start monitoring the state of my physical affairs.

We'll see.

(mountain biking area captured via google earth, listed above).

Drastic

My view is that desperate issues require significant "beatback" efforts. I can do better. I should do better. I must do better. This will cost me years of my life.

Ugh.

new body fat numbers - highest yet

well, as predicted:

New number: 30.423%

p: 33, 29, 24, 23, and 31; I kept: 29, 24, and 31.
s: 53, 63, 63 68 and 67; I kept 63, 63 and 67.
T: 15, 12, 16, 10 and 8; I kept 15, 12, and 10.

"T:" was the most difficult measurement. I simply couldn't quite get the calipers to work right -- it mostly caused redness on my skin. Also, it seemed to either be 18 or 3. . . but little inbetween.

As for tape measurements, they are:
N: 17.75;
B: 15.00;
C: 51.00;
US: 50.00;
LS: 45.00; and
T: 25. 50

I must say it was predicted. I can't quite bring myself to get on the scale though.

Frustrating.

Update and preparing for new measurements

The truth is this: I often hide from the truth. It's not healthy. But it's predictable.

I hope to do some measurements tonight -- but I know. I know that my pants are tighter then they have ever been. I also know that some of my suits no longer fit. I suppose it is part of the cost of my first year of practice.

During the past year I think my nutrition has been better than my exercise -- but it's been a low threshhold. I suspect my average workouts are 2-3 times per week. I know I consume too many calories per day; however, i do try to eat more roughage, vegetables and fruit. However, I often fail at that task. Salads for me are definitely hit and miss. I do like to eat frozen meals since they are more predictable.

But, fact is: When you work 60-70 hours per week, some portion of your life is going to suffer. For me, that something seems to be not only relationships with others, but also my health. Doesn't seem like that's a rational trade, but it seems to occur with some regularity for me. That probably deserves some examination.

kc

Update

I'm professionaly fulfilled. I'm physically challenged.

I retain lots of extra fat. I have regular to semi-regular exercise rituals.

ROWING

I continue to row with great regularity. Anywhere between 5,000 meters and 10,000 meters. I'd like to row more, or transfer over to other types: running, cycling, swimming and weight lifting.

LIFE

In the meanwhile, life has been ganging up on me. Professionaly, I have lots of demands on my time (but I do REALLY LOVE the new job). Moreover, I just moved into a new apartment (my own place finally again) . The new place has required lots of attention. I still have remaining projects. However, the projects are dwindling. And, with more time available for "investment" I'd like to push those time-chips toward fitness/health.

NUTRITION

I'd like to ratchet up my nutrition knowledge. I'd then like to use those habits to make even better choices. I know the short answer is more fruits and vegetables. And fewer calories, all else being equal. I should also drink more water.

CONCLUSION

I should write more often. And track more of what I'm doing. I need to also take more photographs.

Long Tim e No Post - View From New Career

Time to Take Stock

It’s an interesting point in my life, despite the failure at the long term goal I’d set to reduce myself by 100 pounds. I still struggle with my actual weight. But, to some degree, I’ve let myself just continue to be. . . and observe the realities of a brand new and demanding career.

My newfound career is, indeed, incredibly rewarding. And incredibly fun (OK, I’ll admit it: I’m a prosecutor). However, it is also incredibly time consuming. I have some financial clouds hanging over the top of me – but I think they will ultimately be resolved in my favor. (And, even if they’re not fully resolved, the career change was well worth the mini-financial struggle).

About a year ago, I went through an incredibly difficult financial period. Immediately out of law school, I simply didn’t have the income necessary to support the debt I’d accumulated. I didn’t want to go get just any old job out of law school, because I definitely had my sites set on being a prosecutor. So, I endured low pay (~$26,000, later raised to $39,000) to work as a not-yet-permanent member of the prosecutor’s office. Ultimately, that bet paid off with a job as a prosecutor in that office. While that was a tremendous benefit, the burden was the financial sacrifice. To some degree, the financial sacrifice continues (I earn in the upper five figures. . . but need to pay ~$1,200 per month in student loans). It’s all doable. And the fitness things are coming round.

My workouts over the summer were way too sporadic. Things are really crazy and unpredictable at the beginning cycle of careers, generally, and really unpredictable in my particular career. I definitely put in some 70-80 hour weeks in the beginning. The hours have massively dwindled since then. I’ve also been a bit kinder and gentler to myself: If I work all those hours, I no longer insist upon 8 workouts per week. I take multiple days off in an attempt to accliminate myself.

But, now that I’ve been in the office for about 4 months, I am getting the hang of it. And I’d like to get back to setting real fitness goals for the next year or so. Moreover, it’s been a bit difficult these days with interesting roommate predicaments. Morning workouts can be tricky because I have to wait to get into the shower, and at the new gig, I simply can’t walk in 30 minutes later than I need to be (bad idea to keep a judge waiting for you late ass). I suppose I could go hit the gym during the lunch break. . . but even that can be a bit hard – certainly difficult to schedule.

I’ve purposefully been quite easy on myself for the past two weeks, because of several factors: 1) My new part-time job is searching for places to live; and 2) the new career is demanding; and 3) I want to be frugal with the food I have on hand, so I’ve internally agreed to not go to the grocery store (except milk, juice and occasional fruit), until I move out of the loft.

FITNESS GOALS

I still hold onto the ideal that I’d like to do an Ironman. Specifically, I’d love to complete one before the age of 40. I would also like to increase my physical appearance. I’ve set a ‘get real’ deadline to coincide with when I take my new apartment (which seems to be imminent). I’ve been reticent to openly track my weight in other parts of the my current apartment(particularly on the refrigerator) because it would be embarrassing (my roommates would see it as well, and I’d prefer to maintain quiet peace about it). But, in my own place, I think I could rationally do it, and it would be fine. At minimum, I’d like to get myself down to 230 pounds. Even more ideal would be fewer than 200 pounds. And pure ideal would be 5% body fat at 175 pounds or so. I do have a gym membership, so weight lifting is definitely possible.

In order to so, I need to radically increase my nutritional perspective. And, increasing caloric burn would be helpful as well.

k

data weigh-in; measure-in - new body fat calculator site

A new and interesting body fat site is here: http://www.healthstatus.com/calculate/bfb.

It uses the Navy and YMCA method of measuring body fat. For me, I came up 32.75% (Navy) and 26.85% YMCA. By calipers I came in at 25.891%.

data:

N: 16.50
B: 14.25
C: 47.00
UW: 45.00
LW: 41.25
H: 43.50
T: 24.00
P: 10, 15, 20, 19, 15 -- left with: 15, 19, 15
S: 54, 57, 56, 56, 53 -- left with: 54, 56, 56
T: 15, 14, 12, 15, 16 -- left with: 15, 14, 15

New data

A story or two.

I think I've conquered my immediate term financial issues. Thus, I think I can easily and happily compete all season long in triathlons. In fact, I've now committed to pushing the envelope and going for a half-ironman at the end of the season. However, that enthusiasm may ultimately need to be tempered due to new career demands in my newfound profession (lots of trials!).

Data:

P: 24, 22, 17, 21, 25; I kept: 22, 21, 25
S: 54, 53, 51, 53, 47; I kept: 53, 51, 53
T: 14, 9, 9, 11, 11; I kept: 9, 11, 11

Ultimately this works out to 25.522% body fat according to the calipers.

Also, I had the following body measurements:

Neck: 16.75
biceps: 14.00
c: 47.50
upper waist: 46.50
lower waist: 42.50
Hips: 44.00
Thigh: 43.50



I had a really hard time grabbing the thigh measurements for body fat. I did the best I could though. . .

New Numbers Rolling In

I suppose I need to report the good with the bad.

The numbers:

N: 17.00
B: 14.25
c: 48.00
UW: 46.50
LW: 42.00
H: 44.75
T: 24.00

These numbers are roughly the same as they were two weeks ago.

Weight: 261.0
BF (on Tanita scale): 37.0%

Caliper measurements:

P: 18, 20, 21, 19, 19; i kept: 20, 19, 19
S: 55, 52, 48, 51, 46; i kept: 52, 48, 51
T: 14, 14, 16,14, 12; i kept: 14, 14, 14

the formula produces a body fat of: 25.098% (rounded to 25.10%).

Nonetheless, I have been getting more exercise in. In particular, I've been more focused on running about10 miles per week.

I should know about my career job in about a week (+/- a few days). That should relieve some stress potentially. In the meanwhile, I have to keep taking things one day at a time. Easier said than done :-).

k

Update

This is a long overdue entry.

I’ve always enjoyed using the natural break in numerical year to reflect upon my prior year’s success and failures. While the past year in training was, at best, lackluster – and the weight gain was surely a failure, nevertheless, my increased financial health (and license to practice law) should ultimately result in a more healthy life.

Unfortunately, I graduated law school with an enormous amount of debt. The debt has been mentally crippling, because I was left with a difficult choice: Leave the public agency I love to serve and maintain my then “lifestyle” – or, give up the lifestyle I enjoyed in order to practice in the public sector. [It’s the best job I’ve ever had. I do what TV shows dramatize.] So, I downgraded my lifestyle. I moved into a pretty gnarly loft with lots of interesting people, parked my car on the street and take the bus to work (1.1 miles from where I live).

Hopefully it will all pay off with an official government job in about two months. If it doesn’t, there will be more looming financial issues. The short term debts with which I’ve struggled are now coming into focus. I’ve also developed some facility with – and, earned some extra income from – some anti-competitive (read: false advertising) laws. Essentially, one our laws provides a bounty of $1,000 per false advertisement.

This debt has crept into my exercise/triathlon regimen. Particularly, last year I cancelled all of my triathlons so I could reduce debt. It was a hard yet necessary choice. I hope I can allow myself a few races this year – or, alternatively, simply pay off my “bad” debt so that I can participate without any guilt.

* * *

In the meanwhile, I spent many hours rowing this year. I never knew I would love it so much. In fact, I now have 2 million meters in the rower in less than 2 years (about 22 months). It’s such an easy, convenient and quick workout: I can get up at about 8a, row for 30-45 minutes, shower and be to work at about 930a or so. And, whether it is light or dark outside is irrelevant: It can all be done while listening to the radio. Although, I do admit to being wistful of the time when I would watch TiVO while rowing away.

* * *

It is unclear whether and to what extent I will participate in triathlons this year. Indeed, some of it turns on whether one of my larger cases will settle in the next week or two -- or head to trial (a 2-5 year process typically). If it settles, then I suspect I will be out of debt, and I’ll be free to participate in triathlons.

If it doesn’t settle, I’ll be reluctant to spend money (read, borrow money at high rates of interest) to participate. I may do it anyway – but I want to at least be intellectually honest with myself about the cost of doing these races.

Indeed, in a perfect world, I’d likely do 1-2 xterra races, a half-ironman and 3-6 sprints/international distance races. But given my lack of base training at this late point (and potential lack of funds) it seems like a bit of a pipe dream. I suppose what I need to do is sit down and decide and low medium and high track – that is, what I’ll do if I settle early and pay off debt; what if I pay off half of “bad” debt now; versus, what if I have no early term settlements and must simply slowly but surely pay off debt via regular salary.

Beyond the triathlon endeavor, I would also love to do a few running races 5ks/10ks as well.

In the end, I do recognize the importance of exercise, generally, in my life. As well, I also recognize the great motivator organized races are for me – and they are just downright fun as well!

Weight and Body Fat - I continue to Struggle

I continue to struggle.

I was surprised to learn my body fat decreased (by caliper: 24.830%) while my weight increased (262.2; body fat tanita: 35.0%). I can tell my waist is larger than it's been in a while because my suits are much tighter. It's all very depressing.

While I try to eat well, I often fail at the task and succumb to overeating. Particularly, in recent times, I've spent many late nights preparing briefs for consumer litigation I'm currently pursuing. This lack of sleep does not help matters either.

However, I'm in a battle of fitness regimens: I'm trying to measure my physical fitness against my financial fitness. Trying to put it all together is incredibly difficult. I need to improve. Or, it may be serious time to simply consider surgery. I'm right on the edge of eligibility for the surgery I suspct. I believe I could legitimately weight 162.2 - thus, I'm likely at or near 100 pounds overweight. I understand that's the test: Eligibility begins at >= 100 pounds overweight.

I've been rowing more these days but not keeping up with my other endeavors due to demands upon my time in my newfound part-time job as an evening [consumer, self-represented] quasi-attorney (I have a day job as an attorney at a government office). While this has produced some much needed extra income, my health has suffered in some degree because of it. That's unfortunate, but may simply be a trade-off. Indeed, ironic, I say that when the hour is 2:17 a.m.

Hey, did I mention I need to become more efficient and focused?

k.

IT REMAINS TRICKY

It all remains tricky.

Current measurements:

current / largest / smallest

b: 14.5 / 17.0 / 13.3
t: 24.5 / 27.5 / 22.3
upw: 45.75 / 48.0 / 41.0
lw: 42.5 / 43.0 / 38.0
c: 47.0 / 53.0 / 43.3
n: 16.75 / 18.0 / 15.75

Moreover, I also had an overal caliper body fat of 26.441.

Overall, the numbers tell me, I'm going slightly down in weight/body mass. This is good. I wish it were more and I wish it werent' where it is currently - but this is all productive use of the spreadsheet.

While my weight/body fat either rose or remained the same (roughly) -- my measurements declined in a significant measure (from 46.5 waist to 45.75 -- 3/4 of an inch is a significant measurement.

Tonight, I'm going out with my GF - to some expensive fish restaurant. I don't much like going, because I tend to make poor choices (sort of like an alcoholic at a bar).

It's interesting, the female portion of the couple we're meeting for dinner had gastric bypass about 10-14 weeks ago. I'll bet she looks entirely different though. . .

We'll see. . .

quick posting on the numbers

here's a quick posting on teh numbers:

N: 17.00
B: 14.00
c: 47.50
UW: 46.50
LW: 42.50
T: 24.50

measurements for body fat calipers:

c: 17, 17, 19
s: 53, 52, 54
t: 17, 16, 17

caliper body fat: 26.02%

Slight improvements over measurements approximately two weeks ago (from 27.1% to 26.02%). Most of the actual circumferences are similar (I believe one or two the same, one or two lower and one or two slightly higher).

Could be worse.. . and, let's be honest, could be lots better.

However, I have been able to functionally substitute lots of rowing for lots of running. . . and I'll ease into the running as time comes by. . .

I do want to push things through the winter and get to a place where I can do the ralph's half ironman in California -- comfortably do it, I might add :-).

k

Training Log Blogs

Sounds like a nice woman for the Carolinas. . .

http://www.triathlontrainingblog.com/?cat=2

Another nice one:

http://www.theseamonster.com/trainingblog/

Body Fat Calipers

Lest there be any confusion. . .

Body fat calipers: 27.10%.

measurements:

N: 16.75
B: 15.00
C: 47.25
UW: 47.00
LW: 42.25
T: 23.50

note:

today compared to historical high

B: 15.0 / 17.0
T: 23.5 / 27.5
UW: 4.7.0 / 48.0
LW: 42.3 / 43.0
C: 47.3 / 53.0
N: 16.8 / 18.0

hips: 44.5

today compared to historical low

B: 15.0 / 13.25
T: 23.5 / 22.25
UW: 47.0 / 41.00
LW: 42.3 / 38.00
C: 47.3 / 43.25
N: 16.8 / 15.75

So, all of that to say, it could be better and it could be worse.

On 03.21.06 I weighed 247. I've gained about 11 pounds since then. Also, on 08.21.05 I weighed 220 pounds. So, I've gained 38 pounds since then. That's bad. It shows my inability to control calories, particularly when not engaged in frenetic training for some athletic (typically triathlon) event.

It's all saddening and brings me down. But I know I can make things improve dramatically with focused and determined effort. So, it's time to double down on the issue and get after it.

here's hopin' :-).

--C.

Two months since last post - updates

Hi All,


It's been a few months since my past post.

In the meanwhile, I learned that while I passed the Bar Exam (in California), I had a short term (and mean) cash crunch that awaited me immediately thereafter. I've mostly handled that issue -- and have a workable plan for the remainder.

I have a girlfriend (of about a year now). Time management is the big issues, as is dietary issues. I know what I should be eating, but since I'm often away (and, consequently, I have less control) over what food is put in front of me, it has made this quite difficult. Indeed, I weight about 260 today.

2.5 years from inception of this blog, I believe, is 11-2006 -- so the clock is ticking. It would appear from all of my travails and heartaches, that I probably AM a good candidate for gastric bypass surgery. Nonetheless, that still feels like failure to me -- and I'd like to try to finnagle away around it via better exercise and eating habits -- despite multiple failures at that path.

TRIATHLON TRAINING PLAN

In fact, I've now set my sites on competing at the Ralph's Half Ironman in California next March or so. I'm not sure when registration will occur, but I drew up my individual training plan earlier today.

In the past few weeks (particularly the last two weeks), I've been getting out and being more active, which is good. I also finally got my computrainer reconfigured so I can more easily ride in the evenings.

What I have yet to workout is how long my base period will run -- and -- how I will work out interval training into the plan. For instance, I saw this website tonight (http://www.triathlon.mb.ca/training_david_manual.htm) and it seemed to provide lots of insight. I also read this article (http://www.trifuel.com/triathlon/swim/interval-training-000320.php) and it seemed helpful as well.

I do feel more motivated then I have been in a while -- which is good. I feel like I'm ready to go out and seize the day as it were. And, indeed, tomorrow is the beginning of the rest of my life (at least according to my triathlon planning).

k.

White paper on overfat and athletic endeavors.

WHITE PAPER ON ATHLETIC ENDEAVORS
May – 2006

CHALLENGES

The last few months have been particularly challenging.

I took THE licensing exam.

I discovered my debt was larger than I imagined and a cash crisis ensued.

I reorganized much (though not all) of the debt. And, essentially, I traded large blocks of time in an effort to save $$$. I could have only held onto the time, if I had had a spent money – but spending the money would have made the problem worse.

Indeed, I moved about a mile from work in a downtown loft. I get my results in two weeks from the licensing exam. That controls my future. If I’ve passed, I’ll go into the professional ranks; otherwise, I’ll need to study again (the exam is only given twice per year – and the next one is July). I would probably work through the second exam. . . I just can’t afford to take another two months off from work. (Although, I’d be tempted to take the last month off. . . ).

WEIGHT GAIN

In the meanwhile, my weight has steadily increased, from a low of ~220 (maybe even 215) to about 250. I’ll need to start tracking it again. However, my deadline is looming large. It seems I’m unable to realistically control my weight, and I may need to look long and hard at surgical interventions. The whole idea was to give myself large blocks of time and see how I did with it. . . I’ve not fared so well.

THE PLAN

It’s so difficult to plan right now. There are two tracks: The “I-passed-the-exam” plan; and the “I-didn’t-pass-the-exam” plan.

I Passed the Exam Plan

Diet – Nutrition – Exercise – Weight Loss

I think more than anything I desperately need to control the number of calories I consume per day. It’s tough given my job environment, girlfriend’s penchant for eating out and my own devious ways. But it all realistically starts there, and ripples from there out.

If I’ve passed the exam, then I think I’d like to do three triathlons this summer – all within driving distance – and likely international distances. I would do more, but I simply can’t afford to do it. Unless, I could magically reconfigure all of my debts down to more reasonable interest rates. Then, perhaps, I would consider 5 or so triathlons.

The cost of a triathlon is typically ~$75 for the event; and $25 for gas/incidentals. But I really love doing them. Thus, it would add about $300 to my costs over the summer.

I think I would try to do one in June, July and August (and, indeed, maybe I would try to sneak one in during September, if I were to get my dreamed of job down in San Diego).

In particular I envision a weekly schedule of something like this for the coming weeks:

Mon: AM: Run 3-5; PM: 15 mile bike
Tue: AM: Row 10-15k; PM: swim 2500 yards
Wed: AM: Run 3-5; PM: 15 mile bike
Thu: AM: Row 10-15k; PM: swim 2500 yards
Fri: AM: Bike 15 miles;
Sat: AM: Bike 25 miles; Run 4-6 miles
Sun: AM: Row 15k PM: swim 2500 yards (50 meter pool night swim).

Swim: 7500 yards
Bike: ~55 miles
Run – 10-16 miles;
Row: 35-45k


GIRLFRIEND

The management issue for time with the GF continues to be an extra-hard challenge. I love spending time with her, but it’s very clear that we have very different priorities. And, when you have someone that considers it a great week when they make it to the gym three times, the disparity is palpable. It frustrates her because she views it, to some degree – as me choosing the gym over her. . . I just want to get the workouts in. It makes me feel better. I live my life wishing God would just give me an extra 6 hours a day so I could just get everything done.

She has lots of spare time – and wants (demands?) to spend it with me. We’re different in that way.

RAMPING UP

I would like to ramp up the season and just get the exercise thing going. Not sure exactly how to accomplish all of it. . . but I’d like to get started.

To some degree I suppose I’ll need to put my foot down and express it in terms of my own needs. I need to be able to workout without a guilty conscious.

DATA:

So, I ran the data tonight.

Body fat: 24.501% (via body fat calipers).

Tanita says:
253.0 pounds
43.5% body fat.

So, I weigh more and produced the highest body fat percentage I’ve ever seen on my scale. I’m not sure what to do about it, other than what I’ve always done about it. Which is to eat better and exercise more. And, to be sure about it: Eat Better, means more of me controlling my diet with lots of veggies and whole food products and many fewer restaurants. That sort of lifestyle is a killer for me. It’s clear: I’ve GOT to talk to the girlfriend and get her on board.

Not sure how well this is going to go over.

k.

Body Fat - Calipers

Long lost measurements.

Today I measured. I hadn't measured in a few months. It's up. A ways I suspect.

measurements:

P: 14, 21, 19, 12, 17 (which becomes: 14, 19, 17).
S: 48, 47, 52, 53, 48 (which becomes: 48, 52, 48).
T: 17, 16, 16, 14, 14 (which becomes: 16, 16, 14).

These numbers come out to: 24.501% body fat.

Not sure what it was before. . . but I do believe it used to be lower :-).

ki.

GainingBack Losses

still gaining back. Trying to stem the tide.

Gaining back the losses

Gaining back the loss

In some ways it feels like the tide. You can only swim against it so long before it drags you back into shore.

I weigh 245 pounds. About what I weighed in January 05. . . about 20 pounds heavier than my moving average in August-05.

Moreover, one of my original posts set a deadline for becoming a “healthy” weight by 2-2.5 years from May-04. Thus, the “dropping 100 pounds” deadline appears to be between May-06 and 11-06. It seems unattainable at this point. I’d need to lose 70-80 pounds in barely 2 to 8 months (8 to 32 weeks) – at 32 weeks, that would be about 2.7 pounds per week.

I did read my old notes. At failure, so goes the idea, then it is time to consider bariatric bypass surgery (stomach stapling).

I pulled the old data and measured new circumferences

New:

N: 17
B: 14
C: 45.5;
UW: 44.5;
LW: 41.0;
T: 23.5

Old:

N: 18.0
B: 17.0
C: 53.0
UPW: 48.0
LW: 43.0
T: 27.5

From ~09-2006

N: 15.8
B: 13.3
C: 43.3
UPW: 41.0
LW: 38.0
T: 22.3

More bad news: I weight 247 tonight. I had a body fat last night of 25.60% (measured with calipers). 33% via the tanita scale. In June of 05 I was ~25%; 07-05: 24%; 08-05: 22-23%; 08 (late) -05: 21.57%.

So I’ve increased about 4 caliper percentage points in body fat. This is a significant increase.

SOLUTIONS

There seem to be two straightforward solutions:
Increase caloric burn (exercise) and decrease calories (caloric control). The result should be weight loss and reduced body fat percentages.

I also need to formulate a plan for this. Unfortunately I just spent several hours in the most ridiculous surfing on the net: Looking for long lost friends from 3rd grade through high school. . .

my weight chart for period 12-05 to 03-2005 -- roughly :-).  

CALIPER BODY FAT: 25.61%

Caliper body fat -- the day after my 36th birthday: 25.61%. I still hope to get it below 10%. But right now I think I'm on the losing side of the battle.

It's pretty consistent: I get a girlfriend and the weight and body fat percentage rise. Although with finals and a licensing exam inbetween. . . the newfound gain sort of makes sense. I suppose by "making sense" I suspect it means I acknowledge that I have some issues with food -- I eat to make myself feel better, rather than pure sustenance. . .

anyhow. . . more to come I hope. . .

kc.

caliper body fat: 24.21%

My licensing exam is kicking my ass. Due to the stress I'm eating too much.
I weigh about 236-238 these days -- 24.21% body fat too. I think I was in the 21% range before. . .

oh well.

Ocean Rowing

Interesting ocean rowing site here. It seems there's a race from Europe to NOrth America via rowboat. Antigua and some other place.

It's interesting. Lots of satellite/tech communication while people are in the middle of the ocean.

k

Marathon Row on Concept 2

I completed my first marathon row on Christmas. It was pretty long. Pretty tiring. Probably too much for this particular phase of my life as it left me completely worn out yesterday.

oh well. I have some photos I'll post later. . .

k

Holiday Challenge

I successfully (mindlessly?) completed the Holiday Challenge this AM. I rowed a 10k in the AM, which brought me just over 200,000 meters since TGiving. I'll probably add some cycling, swimming and running to the mix again.

Pretty stressed out with finals done and my licensing exam fast approaching. I'm just betting everything, that's all :-).

Caliper body fat: 23.169%

http://rpc.blogrolling.com/rss.php?r=f27c09c5d3c7eb32035c8bd316b1d936

Ironic - I'm a health nut.

Health is most important in your life. Having a high focus on health indicates that you are very health-conscious and you realize that if you don't have your health, you have nothing. You are devoted to living healthy. Take this quiz at QuizGalaxy.com

rowing totals

I'm now at about 145,000 meters for the holiday challenge. I figure 15k x 4 days will put me over the top. I'm contemplating rowing a marathon on christmas though. . .

k

Visitors

I notice via a blogcounter that my visitors now average about 17 per day -- so I've roughly doubled my daily visitors over probably the past 6 months or so. That's interesting. What's interesting is how few of you actually comment (or even leave anything on the tagboard I have up).

I suppose, in the end, this blog is much more of a way for me to keep track of things. To the extent it offers something to someone in the outside world great. It's a complete secret to everyone -- in fact, I've told my closest friend that I have a blog but I've completely refused to identify what particular blog. Indeed, that's why some of my details are rather sketchy -- because I would (for whatever reason) like to avoid detection.

So, hey, drop a comment or two!

kc

Holiday Challenge - C2

I now have 129,000 meters in the Holiday Challenge for Concept2, so it looks like I'll make the 200,000 meters as listed in their challenge. I am going to spend the $20 bucks on the sweatshirt, even though it's a bit dorky :-).

Basically, I have 8 workout days that remain to get the additional 70,000 meters in. Realistically, that is about 5 days of 15,000 meters. Perhaps even the next 5 days. Nonetheless, I think I may try my first rowing marathon next weekend. Indeed, I may try it on Christmas Day.

The studying of my life begins on Monday.

k

President Taft

It turns out President Taft, in his twilight years, lost about 70 pounds. . . interesting historical reading.

Weight loss from Diabetes site here

Diabetes article here. Interesting quote within it:

In the future, Pugh would like to see a more hands on approach between health care professionals and patients when it comes to weight loss.

One way of doing this, Pugh suggests, is having diabetes educators or dietitians accompany their patients to the grocery store. There they can illustrate the proper healthy and low calorie food items for their patient's diet plan. "More than just telling a patient they need to lose weight - we need to make sure that they understand how to do this," says Pugh.

Pugh also points out that many health care professionals are not immune from society's prejudices when it comes to the obese. "Many are judgmental and they view obese patients as being weak willed," says Pugh. This can erode the patient/doctor relationship even further and increase a patient's frustration over losing weight.

The article then says what I've known for a long time:

Kris Berg, EdD, professor of physical education at the University of Nebraska, goes as far as to advise his patients to stay in the outside aisles of the grocery store where the fresh foods are kept, so that they will avoid the temptation of fattening snacks. This is sound advice considering that ten peanuts can be a hefty 200 calories and a regular potato chip might have as much as 25 calories in it. After a few high-calorie snacks a day, a person may find that they are gaining pounds instead of shedding them.

Holiday Challenge

Concept2 is running a holiday challenge. Basically, you commit to row 100,000 or 200,000 meters between Thanksgiving and New Years. Turns out, I've already rowed about 80,000 meters. I think I could pretty easily make the 200,000 meter number (you get a t-shirt and can buy a sweatshirt for $20 bucks). I think I'd buy the sweatshirt.

So I have 12 days to row 120,000 meters. In fact, this may spur on my first marathon row.

I figure, 4x15,000 = 60,000 meters (running total = 140,000 meters).

42,000 meters for marathon = 182,000 meters.

And then an additional half marathon. . . 21,000 meters would put me over the 200,000 meters number. . .

Well, I think that will be the goal. . .

k

Nice Post on Notorious B.L.O.G.

Hi,

Here's a great post on his battle of the bulge -- he ultimately lost 105 pounds by changing diet and running. His epiphany has an eerie reminiscence to my own epiphany here. [scroll down to HISTORY].

CDC Obesity page

the CDC has a nice obesity page. . . you can find it here.

12.11.2005 food king.  

fruit purchased circa 12.07.2005.  

purchase circa 11.30.2005.  

Fruit gets packed up like this. 

weight chart circa 10-24 to 11-13-2005.  

Purchase circa 11.30.2005.  

All you can eat Sushi

The GF and I headed out to meet up for dinner tonight. While fun, surely it couldn't have been that great for me -- too many calories. She cooked a pork roast last night too. It was quite good, but probably too many calories (although, I did have salad with both meals and some rice on Friday).

Went and saw Syrianna which was not nearly as good as I thought it would be. I ended up drinking a medium diet coke and nothing else.

Only 20 mins of exercise on Friday (before the exam) and nothing Saturday. I'll surely do some rowing tomorrow.

My jeans feel tight(er) -- which is bad. I do fear I'm actually gaining rather than losing weight. I've got to be better at this somehow. . .

2 more exams to go :-).

k

Similar goal and avocation

Here's an interesting website with similar goals and a similar avocation (drums).

Denny's

Sort of weird day -- with good and bad choices I suppose.

I spent the night at the girlfriend's place, after spending the day studying for a final I have on Friday. In the morning, I took my vehicle to my pre-arranged appointment and had the brakes fixed (surprisingly cheat at $99 bucks -- only the front brakes though). While waiting for the vehicle to be repaired, I took my bike and rode (good) over to Denny's (could have been worse).

While at Denny's I had the diet-like fare of omellete with pancakes and sausage -- something like that. It was ~500 calories. Then I had a glass of orange juice.

Then I had a diet coke -- which I didn't really drink.

And then I decided I would have the peanut butter chocolate pie. It was a poor choice. While I enjoyed the pie -- it keeps me far away from my abs goal. . . so, there's a disconnect there.

And, I performed that CL expirement again: They flock in droves to abs. Not sure what I would do with that sort of attention -- then, again, not sure what I would do with $100 million -- but I wouldn't mind exploring that problem :-).

k

trouble with blogger

currently I seem to be unable to even review my blog. Unsure why. I click to go to it, and I get errors. . . can't seem to load any other blogger blogs either. . .

hmmm....

Update of sorts

So finals are in full swing. My last set. First one is on Friday.

I'm going to try (as best I can) to keep more regular hours. In actuality, it's my lightest finals load yet -- with only 3 finals over a 10 day period -- and a 6 day reading period. . . so, all told, pretty light.

I keep doing lots of rowing -- because it's convenient, and easy to watch a little TV while I row some. . . so I keep doing it.

My diet seems to be holding up pretty well -- (and by diet, I don't mean a special eating patter; rather, I mean the process of eating food -- that diet). I continue to devour fruits by the pound:

With smoothies, mostly: mangos, pinneaple, blueberries, blackberries, strawberries, bananas, oranges, pears and every once in awhile a melon (honey dew or canteloupe).

Beyond smoothies, some fruit includes: Oranges, apples (granny sith, red delicious and some yellows).

As for fruits: Lots of lettuce, spinach, broccoli, feta cheese, tomatoes, peppers (red and green), carrots and surely more.

I also continue to east some frozen dinners as well.

I do admit I went a bit nuts Friday (after final day of class) -- at El Torrito (the GF was my designated drinker, since I don't really drink :-)). And, indeed, Saturday I actually ate a cheeseburger (and fries) from Carl's. But, I hardly do that -- and it was a bit of a treat for me. Today I went back to the more de rigeur nutrition: Heavy on teh veggies and fruits -- and some protein here and there (realistically, mostly from the frozen entrees I typically cook 1-2x per week).

I'll just have to smartly exercise during the week though. . . it'll be tricky with finals and the like. . .

enough. . .

k

Freaking Out II

I'm not as freaked out today, as I was last week about the licensing exam.

It's doable. I just learned some of the friends that passed -- and if they passed, then I sure as hell can pass. Odds are 2:1, essentially, in favor of me passing. Just have to be organized and learn tons of material and go in with my head on straight. I can make it work. It's a nice feeling -- I've sure as hell been through worse.

PROGRESS

Progress has been slow recently - due to numerous other commitments. Still trying to manage life with a GF who works out 2-3 times per week, against my standard of trying to get more like 6-10 workouts in per week. It's hard going at times.

She likes to eat out, though we've mellowed at that a bit. Today we went to a nice deli near her place -- my solution to high calorie food: split things. Order a full salad and a hamburger -- and then eat half salad, half of hamburger (and some fries) -- but better than just ordering a hamburger. It's a nice solution to a troubling problem. . .

I started looking the other night at my potential triathlon races next year. It's exciting if I can pass the exam -- then money isn't such a huge issue (well, I do have lots of debt) -- but at least I'll have some cash flow. . .

Though I thought I wouldn't want to do any more xterra's. . . I think I'm down for 1-2 next year. M also wants to do some running -- at least she thinks she does -- so I'll probably do a 5k or 10k with her in December. . .

k

Body fat: 21.481%

Body fat via calipers tonight: 21.481%.

It seems to be coming along. . .

Blog Addition

Here's jessica's blog with some quite impressive before/after photographs. Nice work.

Freaking Out a Bit

Licensing Exam

So my licensing exam is fast approaching (actually it's not until February, but preparation for it begins in earnest in 1 month -- immediately after finals).

So, it's all bittersweet; immediately after finals ends, I begin preparation for the licensing exam. No time to stop and smell the coffee.

I still need to work out the details of my plan. In fact, I think I'll have 1-1.5 hours per day to get in some solid exercise. Although, I don't even think I'm going to ride my bike, as I fear a bike crash and I need to stay healthy (extra healthy) until February.

I was thinking the other day -- that I bet everything (financial, emotional, couple years of my life) on grad school. This bet comes to the fore in February. If I don't pass (in fact, the majority fail at this licensing exam -- only 48% passed the last exam) -- then I'll retry in July; but it will be quite difficult. I need to pass the first time around. In fact, my goal is to pass by such a wide margin that it's not even close. I will study harder for this exam than any other exam, because I don't think I can afford to fail at this -- just pure fear factor.

Nonetheless, I do think I'll have ~2 hours per day to get things happening in the exercise department. In fact, I'd like to replan my racing schedule next year.

I'd like to do ventura again, along with some SD races. I'll have to make it a point to look at that.

Enough.

k.

Body Fat (Calipers): 21.481%

So, normally I used the rusty caliper site (on sidebar) to determine my body fat via calipers. His site recommends that one take five measurements, throw out the low and the high, and then enter the three middle measurements as your data.

So, as an experiment, I did the following:

ONE MEASUREMENT

I took one measurement, and then used that one measurement, at each of the three sites, to determine my body fat via calipers.

RESULT: 21.391%

THE FIRST THREE MEASUREMENTS

The first three measurements, combine to the following:

RESULT: 21.481%

THROWING OUT LOW AND HIGH AND AVERAGING MIDDLE THREE:

RESULT: 21.481%

* * *

Ironic that the last two methods provide the same result -- and even the first method, provides a result that is "off" by 0.09%. It may be easier to simply take one measurement every few days -- and then take 5 measurements once a week or once a month. I suspect the accuracy won't vary much. . .

k

Pastor Loses 105 pounds

Hi Ken Pierpont has an interesting take on losing weight -- though I'm not particularly spiritual. . .

weights from 10.24 to 11.13.2005.  

appparently 04-2005 worksheets. 

GF and BodyFat - restaurant

So, I had a long discussion with the GF today about my weight loss struggles -- and we talked about various solutions.

Basically, I've had a steady line drop from Jan-05 to about May-05. It reduced significantly thereafter -- but remained with some minor losses. Since about Aug-05 until Nov-05 -- it's been stagnant or even headed upward. All problems like this are resolved by reviewing what it is that has changed. Mostly it's the arrival of her and my more lackadaisacal training approachinges. Combined with the end of the triathlon season.

k

Body Fat: 21.21% (calipers)

Caliper body fat, went back to normal and 21.21%. I still have the goal to get it down to 20% by last final: 12.20.2005.

My view? It's all about calories anyway.

Goal

It's pretty clear to me I'm going to miss the goal of 200 pounds or < 20% body fat by graduation of 12.22.2005.

Therefore, I'm going to revise it: 210 pounds or 21.00% (or lower) body fat no later than 12.22.2005.

200 pounds and 20.00 (or lower) % body fat by 02.22.2005 (professional exam time).

k

Dog gets 72nd in Alcatraz swim

Interesting, dog gets 72nd in recent alcatraz swim race.

Jurgen Zack and DAve scott -- Body Fat

Here's an interesting article about Jurgen Zack and Dave Scott -- discussing Zacks (too high in Scott's view) body fat. Zack defends himself.

Triathlon nutrition

Here's a nice guide to triathlon nutrition -- .

Food King - Eating Disorder (personal) story site

Here's an excellent site about (apparently) food eating disorders and art.

Nice Fellow Female Triathlete

Here's a nice fellow female triathlete in my area. She recently linked to me -- I'll add her to my links evenutally. . .

Low-Carb Diet Blog

Another blog that looks quite good -- from only reading it a second. Worthy of a second look for me.

REferrer Blogs

This is a good site about practical reality of trying to lose 100 pounds (showed up via a referral -- often the link to my best sources).

Oprah Advice

I saw this -- from a referrer blog -- and felt the need to discuss it.

This is one of those articles that is so general -- that it offers virtually nothing useful. If I could simply focus upon the road in front of me -- then I wouldn't be where I am now. I would be a healthy weight.

Hmmm.

Body Fat Calipers: 24.04%

A new HIGH body fat of 24.04% using calipers. At least the highest number I remember seeing in a while.

Bad times.

Though it's tempting to claim this as an inaccurate measurement due to just random shifting of data through multiple measurements. Even before taking the measurement I looked in the mirror -- and I appeared different. Furthermore, the recent scale weights have been in the upper 220s. . . so it would appear since weight is up by ~8-10 pounds -- that it could also very well be that body fat is up by 2%. . . I'm just surprised at how quickly it has risen.

Again, I think the magical formula isn't nearly as much exercise as it is kick-ass nutrition vigilance.

kc.

Driving Traffic to Blog

I began some research a few nights ago about how to drive traffic onto my blog.

The first question, I suppose is why do I even care who stops by this website (OK, if I could drive 150,000 people here, I could make a few bucks from google) -- but I honestly don't even have that sort of inclination.

I remember two key points -- and I do have the intention of doing both of them at some (hopefully soon-to-be) future date:

1. Write a kick-ass about me page. I have some biographical data buried in my blog (in the first month or so) -- but I probably need to sit down and smartly craft a 500-1500 word essay that tells all the readers (all 8 of you) who I am.

2. Write smaller entries with more frequency. I admit I do go to other sites, just to check and see how they're doing. If they never update, I'm not as interested. IF they update all the time, I'm much more interested.

anyhow. . .

k

More Blogging

More Blogging:

I would like to do more blogging, but I just can't seem to find the time. I considered dropping a quick entry tonight -- but gave up on it, because I didn't want to potentially flag myself as an internet abuser at a sensitive government job (I love the job -- but the particularities -- and the high profile potential image, are a bit tiring at times like these :-)).

I actually ate two (small) pieces of chocolate cake today. I did it at the end of the day -- and, yes, I did feel pretty guilty about it. It's not the end of the world, but it's not the get tough variety. I think I just feel powerless at times over the calling nature of sweets that get parked at the end of my desk. I honestly wish no one would bring that sort of food to the office -- I simply eat it. Period. If it wasn't there, I wouldn't eat it. Therefore, I guess in some measure I do feel a bit out of control about it -- much like an alcoholic who can't turn down a drink if it's put in front of him (I can easily do that. . . that's like nothing to me).

It also doesn't help that the new girlfriend likes to make ice cream -- from scratch at home. I don't think she understands that while I will gleefully eat it: a) I do actually wish she would NOT make it; and b) it's really NOT good for me.

I'm convinced more than ever that the road to abs (or 6% body fat) -- is paved with less food rather than more exercise. My demon is purely caloric -- not exercise.

On that note. . .

1 MILLION METERS - ROWING

In spite of (above), I made ~990,000 meters today -- another ~8,000 meters and I'm over the top. I'll be pretty stoked to get the t-shirt.

Management - Quick Thoughts

I'm trying to manage various spheres of my life today -- and there just isn't enough of me to go around.

I have 3 weeks of class -- then three weeks of finals. Then 2 weeks off. Then the professional exam that determines my entrance into the profession. It's the most high stakes gamble test I've ever taken (not to be melodramatic or anything).

So, that coupled with -- a new girlfriend, coupled with work at a nice government job (part-time) -- that should be a stepping stone to a future career -- all add up to a busy life. Hectic life. Too hectic at times.

I remember some point in the last year, where I endeavored to sleep 8 hours per night. . . I haven't been doing that lately. That's hard, because there just seems to be so little time to get everything on my goal sheet done. These days, it's a good night if I'm in bed by midnight. It'll all work-out (no pun intended) in a a few weeks though.

I do think I've (unhappily) identified the lynchpin of my weight loss problems: I very much fit the wikipedia definition for binging / compulsive overeating. I sometimes eat when I'm not really hungry and often feel guilty and self-conscious about eating. In some measure, I suppose, I should feel grand that I may have discovered the underlying cause of my affliction -- not sure whether I can develop a solution (or whether it will require professional intervention).

it's almost midnight, so I've got to go to bed.

cek.

Comments - Moderation: Good news / bad news

So, good news, bad news I suppose.

BAD NEWS:

It appears, the comments feature is being abused by spammers who want free advertising on blogs like mine. No thanks. It's super annoying. So, from now on, any comment will go through a moderator process. HOwever, there aren't that many comments, so it's pretty easy to manage.

GOOD NEWS:

But the good news is that I seem to have pretty strong traffic these days -- an average of 11 visits per day, at 3.5 minutes per day. So I'm happy to see that people are still reading, even though my comments are much more sporadic these days.

I'll keep posting though. Slowly but surely.

kc.

Reeses Peanut Butter Cups

Some of my coworkers (evidently) brought in their leftover candy. So I ate a bunch of it. And I feel bad about it.

Not only that, but my new girlfriend talked about being a binge eater -- and the diagnosis seemed to fit: See, article on wikipedia, binge eating.

And so today, I just kept eating candy after candy after candy (M&Ms and Reeses). Piles of it. And then, just like the diagnosis, I felt bad about it. I shouldn't be eating like that -- it's bad for me and I know it's bad for me. I'm not quite sure what to do about it, but I feel like I should do something.

But on a positive note, I currently have ~950,000 meters on the erg (I added 15,000 meters tonight). This means, probably next week, I'll get my 1 million meters done with concept2 and get the cool t-shirt (and plaque! -- well, certificate -- but the t-shirt is what I sort of really want).

Like I keep repeating -- I'm quite surprised (yet delighted) at how much I've enjoyed doing the indoor rowing (erg) for the past 6 months or so.

Body Fat: 22.11%

New low body fat: 22.11% via calipers.

I'm almost at the 1 million meters.

cek.

Caliper body fat -- 22.286%

Measured body fat with calipers tonight -- 22.286%. Decent -- but still north of 20, which I want to get below.

Also, rowed an outstanding 6000 meter row which gave me a new record (23:39.9) -- which is, for those rowing enthusiasts reading -- 1:58.3 per 500 meters rowed -- not too shabby for a former wrestler that now does a bit of rowing.

DIET

As for diet -- still eating lots of meals out -- but trying to be smarter about what I eat. I've also been unable to record good data during much of this new (and fantastic) dating experience. Also, since I'm spread thin between work, school, girlfriend and exercise activities -- it makes everything a big challenge. Right now, what has given the most has been my exercise regimen. And my diet.

Although, I must say, I still at lots of salads and fruits -- and try to simply supplement with other foods. Although, I've also recently gotten into balance bars adn other supps.

22.91% body fat via calipers

got 22.91% on body fat via calipers tonight.

$93 bucks worth of groceries on 10.11.2005. 

Tomatos $1.49 per pound. 

Avocados pretty good @ $1.25 per avocado 

$0.50 per pound for red apples. 

$.50 per pound for green apples at the vons. 

Refrigerator contents circa 10.10.2005. 

My new 30 min record sheet.  

Rowing: 800k

I officially passed the 800,000 meter mark tonight -- which means just a simple 200k meters to go before I have my million meter t-shirt.

Just nice easy paced 10k tonight to bring it over the 10k.

I got all of this at the Grand Central Market in downtown LA for $11.65. Super cheap. It probably would have been on the order of $30 bucks at Ralph. The next time I go to the store and downtown, I need to take the camera in to photograph the differences for fun. (Much dirtier at the Grand Central than Vons (safeway) grocery store though). 

Interesting Phenomenon - Desire To Row

ROWING PHASE

For whatever reason, I seem to be currently going through a pretty heavy rowing phase. I figure it's worthwhile to simply go with it -- I mean why fight that desire to do more of a particular type of exercise?

I figure it's a great aerobic (and, arguably some strength) type of workout. It provides me with valid exercise and I seem to be excelling more and more at the indoor sport. Also, the other perfectly valid reason for enjoying the experience is the dead-set ability to benchmark one exact performance against another: my 5,000 meters rowed last week, is nearly identical to the 5,000 meters rowed this week (the only minutely different variable is temperature in my apartment -- but even that is ONLY a difference of a degree or two (70-73 deg F typically); well, there is one difference between teh performance (which is the point): My body's ability to do the work -- and the ideal is rather pure: Increase the effort/work one's body can do and measure that difference and, arguably, one has increased their fitness. That seems like a nice feature of rowing -- and perhaps a bit understated by some.

I continue to attack records -- some with more success than others. It gets more and more fun the better shape I seem to attain ;:-0.

k

Evidence of some of my recent dietary choices. 

A recent (tough) rowing workout.  

TRIATHLON SEASON - GIRLFRIEND

TRIATHLON SEASON

My triathlon season has come to a non-eventful end for the year. I decided -- mostly because it's tomorrow -- that I'm not going to do the triathlon down in San Diego. Also becasue I've done little riding and swimming in the past few weeks.

WHITE PAPER - FUTURE TRI GOALS

So, I've been trying to workout my future triathlon goals particularly in the 90 days / 6 months, 1 year and 18 month ranges.

I finish school in the next 90 days. So, that's definitely a focus -- I need to ensure I dot all the i's and cross all the t's for school.

After school ends, there are holidays, followed immediately thereafter with a course and then a significant licensing exam. I take mine in February unlike many of my classmates. I'll get the results in May. Hopefully they'll be positive.

So I figure the month of January and February will be incredibly light months for me. Probably 3-5 hours per week of exercise -- so about 12-20 hours per month for each of the two months. No real training can go on then. Nor can any significant training occur during finals in December.

So, it leaves me with some base building potential in March / April / May, which I suppose is fine.

HALF-IRONMAN PROSPECTS

Though I haven't finally pulled the trigger on it, I would like to commit to doing a half ironman next year -- preferably in the fall. In fact, it might even be preferable to some degree to travel to do a high profile race. That's always fun and a powerful incentive to train harder/smarter.

There are a few half-ironmans in the spring, notably Ralph's down in Oceanside -- but because it's held in either Mar/Apr -- there's no real time to make it work. So I could either plan to do it in '07 -- or do a fall half-ironman in '06 -- which seems much more likely.

But what that really means is trying to schedule in hard training during multiple events:

* successful girlfriend;
* new job at Office (after pass test) (hopefully);
* multiple exams immediately before -- and trying to put everything together.

So I think I could commit to doing it, but I'm going to have to get the GF to sign on -- but that's not for a few months before I need to get her to sign on to that program.

TRAINING IN NEXT 90 DAYS

I think in the immediate few weeks, I'm going to modify the training a bit, notably:

* Try to get out on the mountain bike on the weekends to get some nice Pasadena rides in;
* More rowing -- it's easier on my body than running -- and much more convenient than swimming right now. I find it to be a pretty decent substitute for swimming too, because of all of the upper body work;
* I'd also like to get some real miles in on my new track bike too. It should be fun.

NOV-DEC

As Nov and Dec approach, undoubtedly due to less light, I'll be doing much more indoor training. Notably much more riding on the computrainer -- and perhaps a bit of walking here and there -- at least I wouldn't mind trying that.

My Dec goal is to complete my 1 million meters rowing goal -- which should come about pretty comfortably.

JAN-FEB

Light training - I'm going to plan for much lower hours due to the compactness and pressure of preparing for my upcoming proffessional exam.

MAR-APR-MAY

I think this is full on building more and more endurance phases -- with some significant rowing (for speed work) thrown into the mix.

JUN-JUL-AUG-SEP

The heart of the triathlon season next year.

I think I'd like to do:

1. Another xterra, probably in August or so (but I'd like to do it at 15% body fat or lower, not 23%);
2. 2-4 olympic distance tris;
3. 2-4 less than olympic (particularly enjoyed the ventura county tri -- also I'd like to get down to san diego; I also enjoyed the tri way out in san gabriel).



k

Caliper Body Fat: 23.26%

Checked my body fat today and it remains "high" at 23.26%. I'd like to get it lowered below 20% as I keep saying. Mucho sushi last night (free) so hard to pass up -- but I did drink diet coke all night. Heading out for mountain bike today too.

Body Fat: 22.464% (calipers)

Measured body fat this evening with calipers: 22.464%.

Derelict in duty

Well, I've been derelict in my duty at posting. Mostly becasue I have a new (and pretty kick-ass) girlfriend.

It's always a struggle, though, to mix girlfriend and copious workouts (and diet). But I actually weighed 218 today, so in the weight department I think I did OK.

ROWING
Today I actually tried to set a new 30 min record (Personal Best, I should say) for myself on the rowing machine and I just didn't have it in me. I may go for it tomorrow.

I still really enjoy rowing as an additional method for working out. It gets a good sweat going and I get a pretty good full body workout from the machine. To date, I've rowed 734,000 meters -- I'm fast approaching the 1,000,000 meter mark (for which, the folks at Concept 2 provide rowers with a much vaunted t-shirt).

TRIATHLON

I think my triathlon season is done -- mostly by default. There's another race or two in San Diego, but to be honest, my training really hasn't been there with the new GF -- so it's tough to make that work.

I have seriously considered -- and I do imagine -- doing a half-ironman next year. I still have a serious commitment to breaking 200 pounds by my graduation date (and/or breaking down below 20% body fat). My goal, long term, in the next 6-12 months remains to get down into single digit body fat, ideally into the 5-6% range. This would definitely help the half-ironman prospects. I also think using the rowing machine as a way to maintain weight -- and to keep in decent shape over the dark winter months -- should work pretty well this winter. What a pleasant surprise that relatively simple machine has been for me.

Indeed, I think I'm going for my 30 min record in the am, when my food has fully digested :-).

k

No post in a while

I haven't posted in a few weeks now. Reason: Girlfriend, M, now in the picture. She's really good. But, as always seems to be the case with me, the first few weeks of courting removes a significant amount of my training time (though certainly not all of it -- I've done some pretty good running in the past 2-3 weeks).

Here are the current numbers:

weight ~223 this morning, I think 22 or 23% body fat (it's in the picture log of the past 3 weeks. (with sporadic entries for weeks 4 and 5).

Body dimensions, as of 09.21.2005, 1220am:

N: 15.75
B: 13.25
C: 43.25
uw: 41.00
lw: 38.00;
T: 22.25
H: 39.75

My body fat measurement via calipers is: 23.693%

I'm sure that's up from something.

I was also dreadfully sick over the past weekend. Indeed, I had a 103 deg fever. Bad times.

More to come I suppose.

kc