Session XXVI: 60516 – 61816

end... of... the... road. Season Finale!

Survival Protocol

Chapter IV: Spring 32716 – 61815

Session XXVI: 60516 - 61816


Whoa...The end if near.. Finally. Although, looking back it doesn't seem like it was that long of a year, despite the extra day. I'm going to have to dig through the previous 25 posts to assess just what happened; what I accomplished, how I did it and where I fell short.

One of my main goals this year was to hit a 3:1 muscle mass to body fat ratio. I did that. I hit it several times but have not been able to maintain it. Next year I'm already thinking of taking it to 4:1, and know, theoretically what I'll have to do, weight-wise if not physically, to attain this goal. Even at this point I don't know how beneficial a 4:1 ratio would even be. I've calculated that if I maintain my muscle weight at about 80 lbs.; which it's been since I started tracking it; and can reduce my fat weight to 20 lbs., presto that's 4:1. The last several sessions however, fat weight has been well over 25 lbs. and tracking it over the past year i realize it melts very slowly.

The factors that affect fat burn have a lot to do with lifestyle and regardless of how much I train, I'm still mostly sitting around for 8 hours a day at the gig. Fortunately, my lifestyle is about to change and will do so just about half way through the next season of Bajai Bootcamp. Although we can't accurately or decisively predict the future, i am trying to envision both the pros and cons of my lifestyle elevation and adjust accordingly. I realize if I'm not sitting around for 8 hours a day, this blog won't be as complete (or verbose) as it's been in the past. On the other hand, I will probably realize better improvements in both physique and energy.

But I should save all this stuff for the next Season.

As for this season, instead of adding a lot of Season-end charts on this page, I'll addd an epilogue in which we can take a hard look at the past 366 days and plan our strategies for the next Season (6) of Bajai Bootcamp.

Cheers.

Another cruel week has got me questioning my strategies and where the body is supposed to be weight and fat-wise. I’m much more harsh with these digits this season… ANYTHING over 180 is RED and means I must push harder. This week I started wind sprints, which is basically interval training and while body weight training is my focus, I’m still allowing myself a weight lifting day and the occasional iron meshed into a home workout. Total weight gained this season is  144 lbs, lost just about 139 which puts me up 5 lbs since the beginning of BBC5. So far this is still my lowest year; currently despite the last few weeks the 2016 average is just under 180 (179.7) which looks like it’s poised to go over. We’re only half way through the calendar year so anything can happen. I’m down <4 lbs from last year’s average and >6 lbs. from the 11 year average. This week we managed slightly more loss than gain… so we’ll count that as a win. After next week I’ll have an extra day off to train, my way, and through the summer. Oh, worth mentioning I’ve been eating burgers (no bread) all week… black angus and bison burgers. Haven’t noticed any significant difference. Maybe I won’t eat any next week and see if there’s a difference. I had more protein shakes this week as well, as I’ve worked harder, (or so I think.) Anyway, keeping track helps make adjustments and determine whether those adjustments work or not. It’s hard to pinpoint anything because there are so many variables.

Day	Sunday 6-5	Monday  6-6	Tuesday 6-7	Wednesday 6-8	Thursday 6-9	Friday 6-10	Saturday 6-11	Ave.
Weight	182	181	181	181	180.6	180.6	181.4	181.1
Body Fat %	15.8	15.7	15.6	15.5	15.4	15.5	15.7	15.6
BF wt.	28.76	28.42	28.24	28.06	27.81	28	28.48	28.25
H2O %	61.6	61.7	61.7	61.8	61.9	61.8	61.7	61.7
H2O wt	112.11	112.3	112.3	111.85	111.8	111.61	111.92	111.73
Muscle mass %	43.7	43.8	43.8	43.9	43.9	43.9	43.8	43.8
Muscle wt.	79.53	79.28	79.28	79.46	79.28	79.28	79.45	79.37
MM:BF ratio	2.77	2.79	2.81	2.83	2.85	2.83	2.79	2.81

So, two weeks ago my weekly average weight surpassed last year's average. I thought I had this thing under control. I was looking for patterns. This time last year I'd just  returned from a week in Tucson, AZ.; If there's a pattern at all it's that when I leave Philly, I drop weight. You can see the times I'm under 180 (thin red line) for any length of time it's because I'm away from here. (*The last little excursion beneath the thin red line was because sick got me, possibly food poisoning or stomach virus.) We're about to close the book on BBC5 and I'm "struggling" to end the Season under 180 lbs. 170-175 is still my goal, with a 4:1 muscle to fat ratio, but that seems out of reach at the moment. I may have to resort to some other strategies. 

This chart compares last year's weight with this year's (green) - I've passed last year's weight!! UGH!!!

60516 [Sunday #353] –  wake 0400... rather slow start to AMX – but got it done. Run – no wt, pleae short squats, diamond pushups from solar plexus to over hear, crunches, holds, stretches. About 30 minutes. Slight sweat. No hike yesterday. I went hard late, so easy this morning.

Round I: [L] – early.

ACV & H2O Before the AMX. Tea after.

Probably breakfast today at home. Got pineapple and blueberries – don’t forget. I can maybe skip (delay) lunch? But I want to hit the Y so we’ll see. Session 26 starts today. Last fortnight of BBC5.

Weigh in [see chart] It’s red!

GIG: T-mix

Round II: [N] –

Tea and fruit for lunch. (Pineapples and blueberries)

What’s the workout? Walk, then home. Man up pup!

Starting to look like a muscular fat boy (again). Take it back!!

Round III: [N] – Make that walk.

Round VI: [D-Q] – Intervention. Head home.

Walk to 30^th st 35 – 40 minutes 2+ miles.. and it wasn’t bad at all.

Getting fat. Got to get back to standards! What was I doing when I was 3:1 and around 177 lbs.? Get back to my stews and such.

Home – burger, cheese, shrooms & fermented spinach.  Okay to good.

HOME WORK – The standards.

100 deep squats w/ toob support (about 3 sets)

100 pushups, pushed forward, very different feeling, but getting stronger.

Toob pulls/shrugs, pistol practice, high jumps/knees up, lateral jumps across the mat.

2 sets of 5 hanging pullups neutral grip.. in the doorway. Pullups always take time to increase... pulling against a low dead hang will take even longer.. but i must get stronger.. increase age.. increase strength.. It can be done!!

Protein, BCAA, BY, Maca 2010  (This was de facto dinner meal)

Heavy sweat!! Fat needs to burn so i need this when I’m home-working, or park-working too! Got to get that sway back and shred this belly!!

Weigh out... doing a weight check before bed to see if I’m still losing wt over night: 182.4 – 15.7 – 61.7 – 43.8.  The elements are here, a walk, a workout a fast from 2000

2100-ish good time to nod. Will have to make the cabbage later and dishes in the AM. Chlorella before bed.

60616 [Monday #354] –  If I exercise right before bed do I need to exercise as soon as I wake up? Not today. This morning’s activity was dishes and after last night I should still be burning fat calories.

Wake 0400 – ACV & H2O... dishes.

Round I: [BFF] – this I believe is no longer a mystery. But I’m not sure it’s a benefit.

Got to have my tea. I don’t wake up hungry or needing to eat lately. Did I ever need to eat, or did I consider it a must?

181 – 15.7 – 61.7 – 43.8 – dropped a lb while sleeping.

Gig: 0740 – apple bkft and vits. I’m sure I’ll jump right into the T-mix soon after the apple. (I was right.)

Round II: [N] –

Lunch – Park’s 67% Turkey, greens, avos. Too salty. May be time to give Park’s up.. Jupiter. Yeah, we’ll see how this goes. I will have to start packing or skipping (delaying) lunch. I can eat after work on non GX days. My stomach won’t go back to Park’s. Funny how that happens.

Round III: [N-T-B] burner! This missing... or

Yogurt – another day this place has taken my energy. Comeback time at the Y.

YMCA – Felt sluggish but..

Start: step-ups, jump squats 45 lbs. (3 x 10) but not high or strong. Thigh dips, still haven’t gotten past 6... 3 rounds. (I can feel the definition in the hammes.)

Smith Bar work –

Tucked inverted pull ups: 3 x 10 stronger and better tuck.

Push overs 3 x 10+ got a couple of reps up over the button. (The object is to get my chest as close to the bar as possible. This is the ROM I’m after.)

Angled chin ups. (Palms facing) 3 x 10.

Handstand hold – weak.. about 10 seconds, probably fatigued.

Headstand/leg raise stronger here, abs getting stronger.

Freefall dips... (deep and all the way down. Probably dead dips would be better. May have to film this as an example.)  only getting 4 reps.

More pulls, lots of hanging pull ups. Trying not to worry too much about reps.

BCAA & cheese then the class.

FF: felt old and heavy the first few rounds, but stuck with it and hung in. Felt good after.

Protein, maca, glutamine. Hard walk home. Wiped!!!

Dinner 1930 – burger, shrooms, spinach.

Wiped out! Am I even energetic enough to make tea?? Nope. I was out before 2100, maybe even 2030. I just laid on the bed and dozed. Those are the best.

60716 [Tuesday #355] –  woke with the alarm… and still sleepy. AMX was mega-lame. Knees were sore. Nothing dynamic got done. Typical Tuesday.

ACV & Tea.

Round I: [BFT] –

After the pre-class stuff yesterday & the class @ the Y, the walk home and paleo dinner and early (involuntary) nod, I expected better digits that 181 lbs.. the same weight and 15.6 – 61.7 – 43.8… essentially the same as yesterday. (either the body has adapted and needs a shock to start burning fat again, my theory is off or the scale is wacky.)

I want better results faster and more sustainable without pushing harder. Basically I want it easy and I don’t want to think or believe that the Bod is slowing down. I want to be where I was @ the end of March, when I was on vacation. That’s the key. This gig pulls the energy out of me. I’m not burning fat. It is now counter productive to what I want Body-comp-wise.

Anyway, had breakfast today, lentils, egg, cheese. Let’s see how long this holds me. I’ll do my own lunch today – maybe – if I’m not in  the habit of eating out now.

Gig – H2O – push the next meal/snack back to 0800 minimum.

Apple then T-mix.

Round II: [BFS] the serpentine…  Good sign.

Lunch – Tea and fruit (pineapple and blueberries)

To temple:

Round III: [N] - CSX strong, energetic session. Pre-herbs and aminos.

Post – Banana.

Aqua – good session.

Walk down broad. Meal double burger (no bread) and salad & dark beer w/ Isabella. And walk back up Broad.. maybe a mile.

Y a la casa. Very good energy.

BTW – left knee wrapped for sessions today and afterwards.

Round IV: [N] – Late. Finished dinner before 2000. Tea? Go for it. Nah… sleep caught up with me and I was out before 2200.

60816 [Wednesday #356] –    Wake 0400 – a cool one today, good sleep. There were elephants and rhinos in the dream. Up slow. It took 30 to get to AMX. Not sore as I usually am on Wednesday.

Ankle weights and 10s run in place 2 x 100, then various leg lifting, shadowboxing and twisting moves. Crunch, rev crunch and leg raisers at the end. 30 minutes then tea. (ACV first).

Weigh in 181 plateau – still issues with the scale. Fat down, muscle up. Still red. Days off coming. Make the most of it.

P-butter, cinnamon and honey – breakfast.

Round I: [N] –

Round II: [N] – may have to take a walk during lunch. Got enough grub to satisfy.

Round III: [N] –

Home, tea. (don’t feel the tea anymore. Must be habit now. I’ve stated this before.) short nap.

Wind sprints in the park. 20 minutes, brutal first time.. Another Day 1.

Squats steppers bench pistols, pushups ½ mile walk stretch, home.

Protein shake, BCAAs, maca, glute.

Meal – Burger, cheese shrooms.

Up a little later tonight.

Chlorella before bed 220+

Weigh out 184.4 (going back to the final weight check to see if the sleeping weigh loss is still in effect.)  - It is.

60916 [Thursday #357]  - wake 0630. H2O – ACV – TEA.

Two rounds completed in an hour. Not bad… good sign I think. Cool and sunny day, too nice not to go out… so thinking which way to do.. leaning towards pulls at the park and jog down the street w/ backpack. Got a cammie packed – but not the day for it. Push ups are necessary today (The standard).

Upper back thigh/butt sore from yesterday. Good sore.

Weigh in 180.6 – Not the results I was seeking given such a high (activity) cost.

AMX – Park work: Backpack run thru trail, backwards up the hill, 4 rounds of jump rope (2x I came close to 300) the other 2 were about 100.

Squats – off the blocks 2 x 20 , 1 x 10;

Close grip pulls “L”

Y-pulls gravity

Stretches.
walk back 1 hr total.

Protein shake, BCAAs, BY, Maca, Yohimbe. Nap/recovery (floor)

Tea

Meal: Lentile, egg, cheese.

House work but kind of nice to stay inside. Maybe delay til sunset.

Round III: [N] – Been in doing chores, bathroom.. pretty thorough on the floor and dust. Dust is alive!!

Late to the Y – Not sure, thinking vanity mix of BWT, machines & weights. Wind sprints tomorrow.. DON’T SAVE ANYTHING!!

Ride to the Y..

BWT – the standards, slightly modified. Push ups, pull ups, hang pulls, straight leg pulls, dead dips, hand stands – weak, headstands 2 sets.. hard on the neck muscles, but improving.

Ride to HMart, pick up stew goodies (and a workout rubber band)

Meal: Burger, cheese, shrooms.

Food prep and social media and clean up

Bed will be late tonight.

Tea.. chlorella? Yes. C&C  weigh out – 181.6

Bed 2300+

61016 [Friday #358] –  Up at 0630 – H2O, Tea.

Round I: [BFT] – Scan pix and stall... probably about 0900 will hit the park. Stomach feels empty. Bod will have to eat fat for fuel. Got some t-mix in the pack just in case.

20 mins wind sprints 30 sec breaks;

Leg work – step ups 3 rounds 15, 18 , 20

Gravity squats, gravity pistols, kicks, leg raises, push ups.

Home: protein shake BCAA, BY, Aminos.

Weigh in 180.6 – I was sure I’d bust through 180 today, frustrating – but it’s me. Mind vs body & fat. Fat does not want to go. Very little if any carbs (no grain) fruit and H2O and tea (raw sugar carbs). It goes to show – the science is valid or... this could all change in the next few days.

Soup’s on.. Time to break fast.

If i were retired now, based on yesterday and what I expect to happen today... I woke at 0630, have tea, check all the social media stuff, watch doom and gloom reports and do something I’ve been meaning to do. Go to the park and train or AMX at home. Do the post-x stuff, shower, weigh in, have breakfast.. some chores. Go train again @ the Y or some gym. Home, groceries if necessary. Food prep. What I missed yesterday was “watch a movie” and work on my V-Zeen... even got to bed around 2300. Full day will i be able to maintain such a lifestyle?

Not much outside time today. Got some chores done. Laundry, scanned pix.

Evening Home work –

3 rounds of triple sets (sometimes more) for upper body, 20 reps of each, except pushups. Combination of bands, body and iron.. but not heavy, went the reps route.

Meal, Burger fixins 

Mostly ate stew today.

Finished dinner before 2000, blueberries. Gig tomorrow & AMX.

About 2130 funk wafts through the house. No explanation, smells like sewer is backed up. Been like this for a while.. maybe a month now?? Wind direction/ can’t pinpoint it.

Weigh out 184.4 – (in sweats). Not sleepy, but finally dozed off. Stomach was rumbling.

61116 [Saturday #359] –     WAKE 0400 – sore but pleasantly so. ACV –

AMX: stretch, yoga, but more like just holding poses. If/when I develop the patience for this I’ll get stronger… yoga-body stronger… but I want to be push/pull strong too.

Tea.

I talk a lot of shit but I don’t reveal my secrets. Rather, I allow them to unfold over a long period of time. This is why friendships are long term propositions with me.

Round I: [N] – weigh in… RED.

Funny to have a ratio as a dream. I almost thought it wasn’t possible but I’ve experienced it. We’ll see if the next week changes anything. Wondering when I can do wind sprints again next. Sunday maybe between the gig and Mom’s.

Round II: [X-M] good biz. Intake, t-mix, apple, cheese stick.

Round III: [X-M] – Ka Boom!!

Round IV: [X-N] good biz, different. Wonder what’s up.

YMCA – Legs

Step ups and Romanians 3 rounds. (doing 40 – 50 steps onto dumbbells to get the heart going) then 3 x 10 deadlifts 135 lbs.

Leg press: no wt x 50; 90 x 40; 180 x 30; 250 x 20; 360 x 10 (future note – wasn’t sore the next day)

Shin Flex between leg press sets 50 lbs 3 (or 4 sets) of about 30-35 reps 50 lbs. haven’t done these in a while, felt good. Almost forgot about them.

Big Band gravity work Hard as shish! Pikes and pushups and core press. Try to push the legs up, plange style.

Leg extensions but no lunges. I have a mental block against lunges.. but I like the results!! Maybe at la casa.. (didn’t happen).

BCAAs after.

Went to the Aquarius, but it was closed.

Home: Protein shake, pineapple, blueberries, molasses, simple sugar, etc.

Scoop of p-butter.

Lamb & salad avec Bennie and Ming.

Home C&C. weigh out 183.8 so +2.5 on the day. Is there a formula? Doubtful.

Bed <2200. Solo tomorrow.

End of week one – session 26.

Well this is it my friends, the last chart of the season; the good news is losses won this week, but gains won the season. I finish up 4.9… ok 5 lbs. heavier. I gained 147 lbs. this year and lost 142.1. My physique suggests it’s muscle, the scale suggests it’s not. By contrast last year I gained 133.5 lbs. and dropped 138.4… a net loss of 4.9 lbs. So essentially, this year I’ve gained everything I lost last year. I start Bajai BootCamp 6 even… so it ought to be exciting – if you like numbers, which I do.

This week looks like a lot of weeks past; a decline at the beginning of the week when I do fitness sessions, then bottoming out mid-week on days off, and then climbing again towards the end. It’s a plateau-pattern I suppose and I want to get out of it. From now until September I’ll only be hosting one group exercise session per week so I’ll have more time to do my own thing. I’ve also started a more Paleo eating strategy so there should be some interesting results. It might mean weight gain, but if I shred fat, I won’t mind one bit.

Besides this table, let’s look at some charts for the year. (Woo hoo!!) But first a few quick averages for BBC5: Fat weight – 28.9 lbs. (will have to beat that next season) Muscle weight – 78.9 (will have to beat this also) M:F ratio – 2.73:1 (ditto).

Day	Sunday 6-12	Monday  6-13	Tuesday 6-14	Wednesday 6-15	Thursday 6-16	Friday 6-17	Saturday 6-18	Ave.
Weight	181.8	181.8	180.8	178.6	179.8	181	181	180.7
Body Fat %	15.8	16	15.8	14.9	15.4	15.5	15.6	15.6
BF wt.	28.72	29.1	28.57	26.61	27.69	28.06	28.24	28.14
H2O %	61.6	61.4	61.6	62.2	61.9	61.9	61.7	61.8
H2O wt	112	111.38	111.37	111.09	111.3	112.04	111.67	111.67
Muscle mass %	43.7	43.6	43.7	44.2	43.9	43.8	43.8	43.8
Muscle wt.	79.45	79.26	79	78.94	78.93	79.28	79.28	79.16
MM:BF ratio	2.77	2.73	2.77	2.97	2.85	2.83	2.81	2.82

Here’s a look at BBC5 from a weekly weight gain vs loss perspective, (black = gain; green = loss). As we see week 30 (January 3 – 9) was the turning point. I gained 9.6 lbs and answered with only 4.6. In terms of the weight contest it was a blowout. It looks like the handwriting was on the wall from the very start; most weeks showed gains… there was the stretch in Asia when I came back lighter, but the Philly-weight (angst) came right back.

 

Below is the line graph that shows the same track. It was only during week 39, the last week of vacation that my weekly weight dropped below where I started: Diagnosis… more vacations.

61216 [Sunday #360] – Wake 0400. AMX – stretch and plange and holds practice on the ball. Legs up. Should focus on this in the AM and more dynamic in PM.

Last week of BBC5…

ACV – before AMX and H2O

Hot one today.

Bkft – stew and vits.

Round I: [T] –

T-Mix … H2O

Round II: [NF] – fruit. Apple

Round III: [NF] – seaweed

Round IV: [N] – prep for training.. mentally.

Made it the day – no outside lunch.

Park work; wind sprints: 20 minutes, 30 – 40 second breaks. Had to increase the breaks to ease the breath. Then home. Will possibly walk to Mom’s . I must do this!!!

P-butter and tea. Opted out of protein, figure food will suffice.

Strong and easy walk to Mom’s 40 – 45 minutes. I under estimated myself, my endurance.

Turkey, shrooms, green beans, delish as usual. H2O with dinner.

Home… maybe tea before bed.. I think.

61316 [Monday #361] –   wake 0400. Chilly and slow out of bed.

AMX – balance and strength on the ball, keep the legs up. Hit some pushups (off the ball) and dips, likewise (feet on ball), it’s tricky and stresses the Bod, hopefully into some desirable adaptations.

Tea

Round I: [N] –

Weigh in – Another shock, despite wind sprints and 45 minute walk, fat weight is up, muscle down, so something has changed. (and 4 rounds yesterday). The scale doesn’t describe what I see in the mirror. Signs are suggesting I 86 the scale. BBC5 ends this weekend, but still DATA!!! Maybe I’ll complete the calendar year… can’t take the scale with me.

Bkft – t-burger, cheese, oyster shrooms, peppers and scallions. Should hold me. Y after work and the class (FF).

Plus – not going out for lunchas much. I have been eating processed cheese sticks for fat and protein, but maybe I should check the ingredients again.

It could be that the scale is wrong; low battery or something (1.5 years since I bought it) or if it’s not wrong what’s going on? I have to proceed as if the scale is correct and make adjustments to strategies and eating etc.

Eats – pineapple and blueberries.

Round II: [BFF- “U”] –

T-mix, fruit and nuts combo seems to work.

Round III: [NS] –

Round IV: [X-M] – ka boom!!

Yogurt – had a short walk for lunch.

OK – YMCA – pre-work.

Lunges (yes I did them) 4 sets of 20, 1o lbs, 15, 20, 25.

Thigh dips, lower body lifts (incline back).

Pushups, (squat rack) hands behind shoulders. Get stronger here!!

Also did 3 rounds of pushups on the swiss ball.

Decline leg raises 3 sets.

Rubber band work, pushups and dips and leg movements and hold, trying to stabilize the lower core for plange work.

About an hour, wore me out. BCAa’s and BY after. 2x cayenne tabs.

Class, 12 peeps showed up. Tired at first, but I got into it.

Post – aminos cayenne, Apple, seaweed on the ride home.

T-burger, cheese, peppers, o-shrooms, scallions, ginger. Hot and spicy. Maybe I should just eat more meat.

What starch carbs today? None. No grains. Fruit, pineapple, blueberries, apple dried fruit. Veg? seaweed.

We shall see. Done eating way before 2000. Maybe tea next.

2x tea. C&C before bed.

Weigh out 183.4 – 28.79 fat 80.33 muscle.

61416 [Tuesday #362] –   Maybe I’m not eating enough protein food after workouts. No muscle growth, by the scale. Could be the scale.

Wake 0400, slow, chilly and not as sore as I expected. AVC coconut H2O.

AMX – core work, twists, swiss ball. Leg curls etc.

Round I: [X-F] – Ka boom!

Bkft – turkey soup.

Weigh in – down a lb. overall. What I had to do for that! I’m thinking double up the t- burgers after TU today to experiment. It could be I haven’t been feeding my muscles enough protein. The scale is an easy patsy.

According to the scale I lost more muscle (1.32 lbs.) than fat over night while sleeping. So what happened?? Is this what’s been happening – losing muscle wt while I sleep/ need to monitor this more closely. Catabolism!!! Maybe this was just tonight… doubtful. I may be entering BBC6 with new information… (& strategy.)

Round II: [X] – not explosive but good. It continues.

Tea fruit, cheese…

Round III: [N] – Yogurt

Temple – strong CSX Finale. Pre-supps Aminos, ginseng, 2x cayenne tabs. Not hungry after.

No aqua box…

Walk down broad to spring garden. Banana. Probably hit the supps at home.

Got some pre-work ‘plange’ practice in before class (vid). Felt energetic before during and after sessions CSX.

Home – double t-burger, shrooms, peppers BCAAs. Maybe that pre-supp combo will work again… or was it the day?

Tea after. Let’s see what these burgers do.

A couple of odd rounds today. i imagine gut flora adjusting to my new eating schedule. That’s all I can come up with now.  Right knee weak at bottom of quads at top of knee.. funny feel. Not quite muscle. Inner right thigh, feel a cramp coming.

Tea. Scared off the cramp I guess. One more tea then…

Round IV: [N] –

I’m having a battle with the scale – but the mirror is my friend and so is the camera. Bod looks leaner and more muscular. Muscles have more definition. Measure this weekend. Try not to be shackled to the scale.

Weigh out 181.6

61516 [Wednesday #363] –  0400 alarm sounds and I have to think what day it is. I’m up for a moment and …

Round I: [X-N] – the new normal it seems. Then back to bed. Aiming for 0600.

Wake 0700 and a few minutes.

Round II: [X-F] – prepping for the AMX down the park – play ground if possible.

ACV – H2O – tea.

Round III: [DQ] – a process I believe.

Weigh in – radical drop, which it should be.

Park work; Run the trail heavy pack, backwards up the hill, jump rope and skip around, lateral skips laps, jump up squats. Jump up to bar & overbar pushes, handstand, crab crawl up the chain ladder. Better than I thought, but less than what I wanted. Walk back, weigh in…

After weeks – and apparent purging and changing the way I’ve been eating (yet again) weight drops 3 lbs. over night.

Bkft – turkey soup.

Walk to 6-9 headed to Aldi – might be better to take the 31. Trek to Aldi, via bus then a long walk for some chicken, (breast & thighs) 7 back home.

Meal – 3x chicken thighs – no carbs.

When I have dropped weight in the past I’d eat less the next day (and gain weight). Today I will eat more, especially more protein. May get some more work in before I head out to happy hour.

Tea –

2 Rounds [DPQ] – changes. Head out 1630

Rum Drinks and pork belly – done before 2000, then H2O after. I should be okay. Head home 2100-ish and C&C

Weight out – 182 (+4) all protein day. Any carbs? Drinks – 3.

Let’s se Y tomorrow?

61616 [Thursday #364] –   palindrome day – well it’s been since the 10^th, but today is all ones and sixes.

Up at 0700.. piddle and some moves – but AMX will be at the Y today and likely after bkft. Tea. ACV.

Weigh in – significant gain, probably due to drinks, but about -2 lbs. from last night. So that overnight weight loss is still happening. Two more days. Going for the protein bkft.

Bkft – dbl cheese t-burger o’shrooms, peppers and pre-work vitamins.

No rounds so far. Odd. Or otherwise, maybe the adjustments have been made.

AMX – YMCA – legs w/ weights.

Back squats, front squats, leg presses, shin flex.

Lost strength in the squats area. It’s to be expected. Good sweat early. Feel like protein makes the sweat flow better.

Meal: Pei Wei – chicken salad (Thai) chicken was breaded, UGH. H2O & tea.

Round II: [XP] – Boom! (Marshall’s)

Home – Fruit smoothie, (strawberries, blueberries pineapple) coconut H2O.

Tea –

Meal: 2 x thighs, grated turnip, scallions.

Round III: [X-S] – boom. It continues.

Eval pix: goat stew is on. (only I didn’t plug in the crock pot. DUH!)

C&C – pbutter scoop, cashews and almonds – need more almonds.

Weigh out – 182.4

Not sleepy – but relaxing.

61716 [Friday #365] –   wake 0400… no goat this morning. H2O – ACV –

AMX – pushups (angled) leg raises on the ball, leg curls and lifts, stretches – low reps on the pushups but will have to adapt.

Weigh in – up over 180 again shorter sleep and ate out.. so excuses.

Bkft – angus burger, left over salad guac. Get on with this day. Maybe the Y this PM?

Round I: [T] –

*Note: something got into my system on the way to the train.. trying to clear my throat.. coughing. Vitamin C [4] at work.

Round II:[T] – normal eats during the day, t-mix, fruit, seaweed, yogurt – 30 – 40 minute walk during lunch.

Ride to 6-9 for goodies and walked back. Immediately ate goat stew. Appetite is strong. No carbs (except for the veggies in the stew.)

Tea – worked on vidizeen.

Butt and thighs are gloriously sore. Ultimate leg workout and didn’t use very heavy weights.

Meal – 2x t-burgers, shrooms, Chinese broc and guac. Fruit smoothie (dessert) with creatine. Done before 2000. Extend fast tomorrow? Not sure. Maybe eggs or stew. Wake strong.

Weigh out – 183 [+2]. Did some random pull ups, deep hang, feel a bit stronger. Don’t under estimate hanging.

C&C before bed…. G’nite. 

61816 [Saturday #366] –  Last day of BBC5 – wake 0400, legs still sore.

Round I: [BFT] –

AMX sun salutation, pushups, balance (plange practice) and stretches.

Tea –

Last weigh in of the season and up about 1.5 lbs. (Measured yesterday, will update later).

BKFT – goat stew.

The encouraging moment of this week is realizing the benefits (so far) of a high protein diet and that when I’m no longer tethered to a gig where I’m sitting around most of the day, I’ll be able to maintain a below 180 average (even 175!!!) And keep a 3;1 – 4:1 ratio.

Luau after work. Stay disciplined. Don’t over drink/eat.

AM vits – done. Getting good sweats after protein meals.

Round II & III: [N] – gig, t-mix, and fruit for lunch. Legs still sore.  

Yogurt –

Round IV: [X-N] – head home. Arrived home hungry – pb scoop and bowl of turkey soup & herbs and aminos.

Luau next.

Round V: [X-N] – finish up.

Got 4 days off… get some fasting done and discipline in.

3 drinks early then H2O after. Seems it’s a standard practice now.. don’t get drunk. Eat meat, chicken a vegge patty.

C&C before bed around midnight.

This ends Session 26.

End of Chapter IV.

End of Season 5 of Bajai Boot Camp. It’s been real – educational. See Bajai Boot Camp 6  for details.