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. . .