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| Everyone needs a protector every now and then. |
Survival Protocol
Chapter II: Autumn 92715 - 121915
Session XII: 112215 – 120515
It’s Session
Twelve already and we’re heading into Turkey Day this week; figures, after a
week of very good, near record numbers and surprisingly little exercise.
I revisited a
Youtube lecture by Dr. Robert Baron (UCSF) on obesity and the benefits of
exercise. Despite playing an important role, exercise is downplayed when
compared to nutrition, aka eating/fueling the body. As much as I love to
exercise, I have to agree.
In my early
years of working out, I was under the impression that all I would need to do
was lift weights and that would sculpt my body into what I wanted it to be.
Starting at 225 lbs., my main goal was to be able to bench press my own weight.
In 3 to 5 years I was bench pressing 225, and I weighed close to 200 lbs. For
me this was proof that lifting heavy weights could help you (or, me) lose
weight. I didn’t change my eating much, so while I was a lot stronger, I was
also bulky – by which I mean I had a lot of fat between my muscles and my skin.
During the last
eight years, since becoming a group fitness instructor on a regular basis, I’ve
trimmed downed and leaned out. I’ve had to embrace the axiom that “nutrition
(eating) is 85%” of, let’s say… the battle. When I changed both my eating
habits and the way I exercise, I began seeing results; results in the thickness
of my muscles and the leanness of my fat.
Education is a
constant for me; I read reports and articles, watch lectures and talk to
people. Like most people there’s a cognitive
dissonance when it comes to information that I don’t want to hear and/or
believe – strategies I don’t want to put into practice. In (over)do course
however, I decide to give these well known “secrets” a try and find that they
actually work. My cynical nature needs its own proof. And with this in mind,
there are four factors that have worked for me in moving towards my goal.
1. Exercise – not simply weight lifting,
which I love the most, but body weight training, cardio/aerobics, yoga,
calisthenics.
2. Nutrition – Yes… food. I have not only
changed the way I eat and what I eat, but the way I cook as well. The biggest
change I made this year was cutting out wheat, next would be stews and soups. I
get a lot of use out of my crock-pot.
3. Walking – or slow cardio. This past May I
came within just over a pound of my 175 body weigh goal and I couldn’t figure
out how I did it. To make a long story short, I realized it was long walks.
Recently I started adding walks to my repertoire and I noticed (by the measure
of the scale) that fat-weight drops. Body and muscle weight drops as well, but
fat weight drops faster.
4. Finally – sleep. I noticed on my weight
charts that once a week I’d have a major weight drop. Why? I didn’t get up as
early. Since I didn’t have to work I didn’t have to eat as early and I’d
usually walk and lift on those days. Yeah, I know – I knew this too, I just
didn’t put it into practice, until a couple of weeks ago. Realizing that
there’s no reason for me to be up very late at all, I’ve been getting more
sleep/rest.
And these… at this
point, are my Four Horsemen of my Body Fat apocalypse.
Now, as we move
into Holiday season, followed by winter. The challenge will be even greater. I
may have to use a treadmill here and there. Maybe I’ll jog a little bit, (by
the way – walking works better than running. More on this later, maybe.)
So that’s it. My
intro for Session XII. We’re starting out on a good note anyway. I still want
to get this weight below 180… and as of this writing, I’m knocking on the door…
perhaps I should kick it in.
The numbers continued to do well this week – not even
to mention it was Thanksgiving week and on that day the weight hit just over
180! But what was even more remarkable was that the day after (Friday), the
weight remained the same, but fat weight dropped .2% (dropping us just below
the 28 lb mark) & scoring a personal best 2.83:1 Muscle to Fat
ratio. It’s worth noting that I worked
on Thursday, ate half a roasted duck for lunch, walked 36 minutes to mom’s
house and ate mac & cheese, sweet potatoes and greens for dinner… and of
course drank lots of tea. I may have had a slice of cake also. Dare I begin to
believe that the Bod is achieving that level of burning more fat and holding on
to (if not building) muscle? It looks
like I could be picking up more fitness classes to teach before Christmas
comes. Weather is unpredictable this time of year, so walking is questionable
at best. I might have to resort to treadmills. The final Sessions of Chapter
Two are practically upon us; winter will be a challenge. If indeed this formula I seem to be using really works,
winter will be a good test. Details of the week follow.
Day
|
Sunday
11-22
|
Monday
11-23
|
Tuesday
11-24
|
Wednesday
11-25
|
Thursday
11-26
|
Friday
11-27
|
Saturday
11-28*
|
Ave.
|
Weight
|
181.2
|
181.2
|
181.2
|
182.8
|
180.6
|
180.6
|
181.5
|
181.3
|
Body Fat %
|
15.7
|
15.7
|
16.1
|
16.1
|
15.7
|
15.5
|
15.7
|
15.8
|
BF wt.
|
28.45
|
28.45
|
29.17
|
29.43
|
28.35
|
27.99
|
28.5
|
28.64
|
H2O %
|
61.7
|
61.7
|
61.4
|
61.4
|
61.7
|
61.8
|
61.7
|
61.6
|
H2O wt
|
111.8
|
111.8
|
111.25
|
112.24
|
111.43
|
111.61
|
111.98
|
111.68
|
Muscle mass %
|
43.8
|
43.8
|
43.6
|
43.6
|
43.8
|
43.9
|
43.8
|
43.7
|
Muscle wt.
|
79.37
|
79.37
|
79
|
79.7
|
79.1
|
79.28
|
79.5
|
79.22
|
MM:BF
ratio
|
2.79
|
2.79
|
2.71
|
2.71
|
2.79
|
2.83
|
2.79
|
2.76
|
Summary
– 11-22-15: Break day/cheat day except for AM Yoga, so I guess no day is
devoid of exercise. Hang with the Fam, Xave, Andee & Mom. Not much to eat
today.
|
112215 [Sunday #157] – eyes opened in darkness
– woke 0400… AM Yoga… more dynamic today. Started from the chair… good way to
start, it seems. Two sun sals with more flows than holds – that sort of thing.
And neck rolls of course and hip rotations. Not much pain/soreness…
improvement. What day? Maybe the start of week 3??
Weight – Good
digits. [Round I happened at some point and that was that for the day.]
Bkft: Turkey
burger omelet.. need more fixins.
Lunch: Tootsie’s
67% - kale, chicken, feta, cabbage.
Meal – soup 7
iced tea, with Xave at a sports bar, watching the eagles get plucked.
Mom’s – tea and
chocolate and Good vibes.
Home: Chlorella,
ACV-M? Maybe. Seriously thought about more tea.
Looking back on
the day – I didn’t eat a lot. Salad and soup came close together and I wasn’t
hungry. Had some seaweed… that was it, then early to bed… 2100 – 2130.
Summary
– 11-23-15: Mishap Monday – technical fails starting with the El. Functional
Fitness, good walk, no lifting.. AM Yoga is a staple this month. I should
continue it.
|
112315 [Monday #158] – Awake before the alarm and chilled. Up at
0400 – ready for AM Yoga – Let’s say start of week 3 (3 weeks to make a habit,
right) start from the chair… and taking a bit more time there to stretch and
cross leg bends… towards the floor. Shoulder openers, less if any clicking.
Getting used to the motion. Two sun sals with twists and pushups into down-dog,
a few low modified pistol holds & transitions from front squat to back…
progressing. I should stick with AM Yoga indefinitely. – Tea.
Weigh in; same 3
days now. Good, that I’m not gaining.
Bkft – lentils
& beans.
Swift walk to
the train. Good, up the steps. Train breaks down. Nice way to start Monday. It
will get better from here.
*Note: Moved the scale into the bano – no
change in readings. I’m beginning to believe there’s no actual charge in the
scale and the calculations are entirely based on weight. I have no way to
corroborate the readings. I may have to invest in a hand-held model, but that
might be the same situation. I must enter the weight manually.
Round I; [BFT –
K] – 5g Vitamin C within 20 minutes?
1g D3 – Cold
Day.
Feeling restless
today, on my feet more… more energy.
Round II: [D –
M] – whoa! Not to self stay out of sports bars.
Goals of Management – Dr.
Robert B. Baron
Be as fit as possible at
your current weight.
Prevent further weight
gain.
If successful at 1 & 2,
begin weight loss.
Never go to bed without
knowing how you’re going to exercise tomorrow.
(I’m at #3. These are good principles to
keep posted. They will go in the countdown book.)
Round III: [D] –
So many factors, too many to try and figure out.
Park’s 85% -
chicken & steak, salad, toms, cabbage, peppers.
Sometimes… situations…
bring us where we need to be. This
situation was more technology fails. I failed to charge my iPod so had to stop
at home and no pre-lifting at the Y before class.
Tea. Brisk
soldier walk to the trolley 20 minutes.. I can predict it now. (Some sunset
selfies and the moon.)
Pre-Class: Jump
rope, supplements and plange practice, better control and launch. Handstend
half pushups too.. against the wall.
Good class – no
need for me to do much. Coached some noobs (guests). Protein & BCAAs post.
Home on the trolley and train, stopped at the Market, made some soup, restocked
vitamins. 2x tea before bed. No chlorella tonight. Wonder if Vit C contributed
to Rounds 2 & 3? Will chill tonight. Better day tomorrow. No Temple, plan
to hit the Y and do what I wanted to do today.
G’nite.
Summary
11-24-15 – weight steady; AM Yoga, dead lifts and bench press at the Y.
Turkey soup. Seems I’m in a low energy phase.
|
112415
[Tuesday #159] – woke to the aroma of my new favorite and best dish… smoked
turkey soup… cooking in the crock pot. It’s spicy, as always because I dump a
healthy bit of cayenne, turmeric and ginger spice in there. Also, carrots,
chick peas, turnips, red potatoes and peppers. . It really opens the throat and
nostrils. Out of bed at 0400 and on to AM Yoga.
Start in the chair.
I spend more time stretching from there. Then to the mat, neck and shoulders
then sun salutations (2) with twists and crescents and the usual from there.
Left knee is behind and snapping more often than usual – adaptation.
It’s another
cold one this morning – below freezing. Easy to remember to light candles.
Weigh in – same
weight, fat up, muscle down. Tried to pinpoint it. Lifting was missing from the
equation yesterday.
GIG: Round I:
[N]
Round II: [N]
Lunch Park’s –
96% Turkey and salmon salad, slaw etc.
Round III: [S]
YMCA – round IV:
[N] –
Apple on the way
to the Y. Pre-supps and warm ups. Feeling sluggish.
Being at work is
like being asleep with the benefits, so when I get to the gym I have to rev up
before I can start lifting.
. Pre-supps and
warm ups. Feeling sluggish.
Being at work is
like being asleep with the benefits, so when I get to the gym I have to rev up
before I can start lifting.
YMCA – The work:
Romanian Dead lifts: elevated, with wrist curls and forearm
work between lifts. Inner elbow pain (probably inflammation… still).
135 x 6: [left
knee sore, feels off.] 155 x 6; 1&5 x 6; 1*5 x 6; 205 x 4; 225 x 3; No
wraps, prone grip, both hands.
Bench Press:
135 x 6; 155 x
6; 165 x 6; 175 x 4; 185 x 3; - respectable. More chest work for stronger
lifts.
Calf Raises: on the bench with 25 lbs each, various
reps, between sets.
Snatch: from thighs to clavicle: Bar x 10; 65 x
10; 95 x 6; 105 x 5; 115 x 3; Do more of these often. I need power days!!
Up row & Face Pull; super sets: 3 x 10 up row 20 lbs
dumbbells – cable face pull 80 lbs x 10; 2 x 10 @ 100 lbs.
Plange attempts
– fail. 90 minutes. Protein drink and BCAA’s and brewer’s yeast after &
seaweed.
Ride home.. tea.
Meal turkey
soup.
Worked on
planges again. [video] they look a lot like a headstand. My legs are high, but
I’ll improve and get those legs down and outward a bit more. I can feel it
getting better.
Peanut butter
scoops.. and Chlorella before bed b/w 2100 – 2130.
Summary
– 11-25-15: AM Yoga workout; Experimental legs and upper body workout at the
Y. Late Interval Training class at the Y & early to bed.
|
112515
[Wednesday #160] – wake, 0400 out of a dream I call “Ghost Rumble.” It was
strange. People who didn’t believe in ghosts started to believe, then a whole
bunch of ghosts showed up.. then the alarm rang.
AM Yoga – from
the chair – thinking about Yoga the day after dead lifts. I must have done this
before. At least one sun sal with twists and crescents – several down dogs with
legs raised and into pigeon. This could be day 18 or 19… wondering but not
trying to count.
Tea.
Weigh in –
weight’s up. Ratio still the same. Didn’t get a walk in yesterday.
Left knee
lagging. It will have to adapt to yoga, I think.
Bkft: Turkey
soup and peanut butter scoops.
Round I: [BFT] –
Lunch – Park’s
94% - Turkey & Salmon (not hungry so delayed eating).
Round II: [N]
Daily Eats –
apple, trail mix… not enough H2O.
Meal Home:
Turkey soup. To the Y to sub Intervals Class at the Y 1900 – 2000.
YMCA –
pre-supps.
Side Barbell deadlift – practice: 65 lbs x 3 + 6 both sides. 95
lbs. x 4 + 5 both sides. : really need to worl on DL form from deep. Do this on
light days.
Calf Raises: with 25 lb plate overhead. Reps…
Front Raise: 35 lb plate. 2 sets of 10.
Bent Shrugs & shin flex; a few sets here and there, lots of sets
of shin flex though.
Bent Flies; 2 sets… maybe 20 lbs.
Sub intervals
class – added some new moves. Glad some regs showed up. Rode home. Nice full
moon out. Not very good for pix tho. In da bed by 2100. Pretty good day.
Summary
– 11-26-15: Thanksgiving- duck at the job, walk to Mom’s for dinner. More
like a hike really. Hangin’ with the Fam after an overtime day… delicious.
|
112615 [Thursday #161] – I woke up… and got up
briefly ahead of the 0400 alarm. I don’t know how far ahead. I don’t need or
want the anxiety of trying to get a few more minutes of “sleep” – I’ll lie in
bed until the alarm sounds and get up. I tell myself I’ve gotten the right
amount of sleep.
Up at 0400. Slow
twisting Yoga one sun sal. But tired this morning. Got a full hour in and
started from the chair. Left side sore towards the lower back/upper butt. –
Tea.
Round I: [N] –
Weigh in –
extreme improvement in the digits [see chart]. Might be due to the later
fitness class (I subbed) at the Y last night.
Round II: [N] ..
or maybe SS?
Duck for lunch…
half duck. Sang Kee – service isn’t as good as before. Duck is up to $10 even
after about 25 years.
Round III: [N] –
Round IV: [N] ?
Will probably
hike it up to Mom’s from 63rd st.
36 minute walk
to Mom’s for TG dinner. Mac & cheese, sweet potato & collards.
Summary
– 11-27-15: Travel day to Maplewood, but got the yoga done and hit a personal
best on the MM:BF ratio. Lot’s to say today. Lots of reflection.
|
112715
[Friday #162] – Black Friday… wake 0600. 60 minutes of yoga. Start from the
chair, move into neck rolls and hip rotations; more dynamic sun salutations,
lung to multiple crescents (5) to lunge twists (5) through down dog, vinyasa
pushups (2) this is tough – to 7-9 point, child’s pose – did that once. Work on
hip openers and deep “third world squats”
(I have to admit I don’t like this term, but I used to call them “Asian squats”
so???) I still need counter weight to do this. More hip opening – spread ‘em.
Single bow stretches.
Tea. Laundry.
Round I: [N] –
Weigh in. New
record. Trying to get us to 44% muscle mass and 3:1 ratio… thinking the walk
and maybe the duck had something to do with it. The day off as well, and
extending the fast.
Travel Day to
Maplewood.
Bkft – Turkey soup
– Tea.
I have to admit I was impressed with
today’s mirror reflection – and of course there are improvements to be made;
upper-upper can be thicker. 2 – 3 times a week for this. Lots of rows, shrugs,
pushes and balance. Plange training is good for this. More hips flexibility, so
yoga poses have to address this. Also the deep-deep squats and holds must get my
back straighter and reduce the counter weight. This is stuff I can do at home
during the winter chapter.
Round II: [M] –
The quality of these bouts has changed. Improved.
Eats: p-butter,
honey & cinnamon, & out.
Newark NJ –
Apple & trail mix.
Meal (Maplewood)
– Turkey green beans cranberry relish.
Meal (LT &
James) Mediterranean goodies, mostly meat and salad. Two plates & pie and
red wine & water.
Good day &
eve with the Fram, (Tet, Tim, Rebecca & Corwin and Zenzele.) Staten Island.
Summary
– 11-28-15 Suburban life in Maplewood. Early Yoga and then more Yoga and Ruby
pushups… was that today?
|
112815
[Saturday #163] – wake Maplewood. 0800-ish. After a night of celebrating and
wine. Decent sleep. Short yoga. 1 sun sal – hard floor makes a difference – but
maybe more later.
Round I: [T –
DAD] – H2O & Tea.
Round II: [N] –
Meal – veggie omelet,
shrooms, cheese and toms. 2x tea. Parkwood Diner.
Meal – Meat,
cheese & tea.
Yoga again..
properly this time and a nap… 40 mins I expect.
Round III: [L-F]
Ruby pushups 14
this round (video)
Meal: Coda –
Angus burger & salad. Probably shouldn’t have had the bun, had to 86 half
of it to finish the burger. 3x iced tea. Early to bed… 2230… Ahhh the suburbs.
They make it seem enticing. No place
colder than Philly!!!
And this is how
I ended Part One of Session XII
Taking a quick look at the year, it looks like as we
ended November fat weight was down 15%. Muscle weight was down also… 1%. Both
the numbers and the mirror suggest that we are becoming leaner. And that’s what
we’re looking for. Also as of the end of November we are nearly 3 lbs. below
the ten year average*, and close to 5 lbs under 2014’s average weight. It’s a
nice start to the month. Amazingly and unexpectedly we broke the
180 lb mark this week for the first time since mid July! Fat weight dropped solidly below
28 lbs., and muscle mass is being maintained, which it seems is the best I can
ask for, for now. I thought with the drop to 15.4% BF, I’d hit 44% muscle, but
the Bod is teasing me. Gratefully, however, Friday’s numbers continued into
Saturday to make a solid end to this Session. More details follow. I am
believing in the method. Let’s keep it going!!
Day
|
Sunday
11-29*
|
Monday
11-30
|
Tuesday
12-1
|
Wednesday
12-2
|
Thursday
12-3
|
Friday
12-4
|
Saturday
12-5
|
Ave.
|
Weight
|
181.9
|
182.4
|
182.4
|
181
|
181
|
179.8
|
179.8
|
181.2
|
Body Fat %
|
15.8
|
15.8
|
15.9
|
15.5
|
15.7
|
15.4
|
15.4
|
15.6
|
BF wt.
|
28.74
|
28.82
|
29
|
28.06
|
28.42
|
27.69
|
27.69
|
28.27
|
H2O %
|
61.7
|
61.6
|
61.5
|
61.8
|
61.7
|
61.9
|
61.9
|
61.7
|
H2O wt
|
112.23
|
112.36
|
112.17
|
111.85
|
111.67
|
111.3
|
111.3
|
111.8
|
Muscle mass %
|
43.8
|
43.7
|
43.7
|
43.9
|
43.8
|
43.9
|
43.9
|
43.8
|
Muscle wt.
|
79.67
|
79.71
|
79.71
|
79.46
|
79.28
|
78.93
|
78.93
|
79.36
|
MM:BF
Ratio
|
2.77
|
2.77
|
2.75
|
2.83
|
2.79
|
2.85
|
2.85
|
2.81
|
*the 10 year average includes measurements from 2015 as
well.
Summary
– 11-29-15: AM Yoga, more dynamic today in the attic. Travel day. Red wine
gives me headaches?? Drink more or less??
|
112915
[Sunday #164] – Wake Maplewood, NJ 0800 – AM Yoga – where it started (in the
attic) 50 minutes. Dynamic, repetitive moves this time. Toe touches, lunges –
repeat the moves to feel them better. 50 minutes seems to be the norm, (what I
can do without thinking about time). Finish with 20 pushups.
I realize 30 days won’t be enough to get
the full bennies of yoga, but a year of everyday is a big commitment – so I’ll
just go 30 at a time. I like to change up the AMX from time to time so I may
move yoga to a different slot sometimes. Before bed perhaps. For now it’s 8
days until I hit 30 for this session.
Round I: [N] –
tea. (white sugar all weekend and big cups of tea)
Bkft:
Turkey-bacon & eggs.
Meal – Turkey
and yams, blue moon and football with Mr. Smith.
Round II: [N] –
Travel Day.
T-mix on the
tracks, but not much needed to sustain.
Red wine =
headache?
Eyes look
better. Coconut oil M-F, off weekends, or maybe days off.
Will save the weigh for the AM
Tea before bed
2300 Maybe.
Chlorella too.
Summary
– 11-30-15: Back to work, AM Yoga, YMCA today. Too much lunch. Perkins dinner
with X & day squad.
|
113015
[Monday #165] – Sleep was choppy, but I got enough. Wake 0400 – 3 – 4 minutes..
AM Yoga… 50 minutes seems to be the norm. ACV-M (most mornings I remember)
& tea.
Weigh in – good
digits will yield a good average. Still under 16% BF. I can get back on track.
Maybe the Bod is more efficient.
Bkft: Turkey
soup.
Round I: [N] –
T-mix at the gig.
Lunch – Park’s
103% chicken and salmon salad. Not hungry, delayed eating and only ate half of
it. Didn’t need the fuel. Leftovers for tomorrow. Interesting though.
Round II: [N] –
Ate ½ of my
lunch. Didn’t feel hungry. Got apple and seaweed and protein left in the bag.
Headed to the Y after the gig.
Round III: [N]
YMCA
The Work:
Front squats,
bench press, t-bar rows, bent flies, weighted calf raises. I didn’t keep track
of eights and reps as I usually do. I just felt weak. Bench press is lower than
when I started. I was doing single reps of 175. Got to stick with combo moves
and support work and upper-upper and eat better also. I need to get back to the
Options . Got many subs in GX
going this month. Extra $$ but, less time for lifting… unless… I can make this
work for me.
Pre-supps, post
protein, and brewer’s yeast (BY).
Meal – Perkins,
old school: Omelet potatoes, tea, H2O.. of course Jupiter after.
Chlorella and
tea before bed. 2100… too.
DECEMBER!!
Summary
– 12-1-15: AM Yoga, Numbers backed off. Level 7 – Temple Double play. Last
official Cardio Scope of the year.
|
120115 [Tuesday #166] – Anything that has to do with upward mobility is tainted by the spectre
of deity.
Wake 0400 –
better timing – warmer today, but wet.
AM Yoga – sun
sals into crescents and twists… psoas has been worked, balance was tricky. Went
long… started from the chair. Hips are short, must lengthen.
Tea, soup,
peanut butter.
Round I: [T-N] …
Get more
vitamins: CLA; chelated minerals; chlorella.
Round II: [NF] –
like to note it – Probably Apple
Hungry today.
Ate leftover lunch and trail mix.
Round III: [N] –
Park’s 67%
turkey salad. Low food today.
Rainy Day –
Temple double.
Round IV: [L]
Round V: [L – B]
– recovery, not so bad though.
CSX next; last
official at TU. IBC. Good class, new faces. Pre-CSX; jump rope, plange
practice; pre-supps CLA & D-Ribose. Post session brewer’s yeast.
Round VI: [L-N]
– before Aqua. Gymnasts today, unexpected, but somewhat better. Vits after
Vi-X, COQ10… Apple. Maybe a shake at home. Not hungry. Not tired. Yet, no
snacks between classes.
Home – tea.
Round VII: [NP –
WTF]!! If it’s needed, it’s needed.
Not very hungry,
not tired – sore. Looking lean though. Belly is still big… flabbier than I want
it, but upper torso is looking tight.
Had some almonds
and cashews… perhaps some p-butter scoops before bed. Thought about a shake but
I don’t need anything through the pipeline. Just lounge, recovery is strong.
Blueberries and chlorella before bed.
Summary
– 12-2-15: Made some decisions about how I’m going to train this month.
Special (sub) Full Body Xplosion session at Temple. Otherwise normal. (AM
Yoga, and the gig.)
|
120215 [Wednesday
#167] – 0400 – I didn’t
need to go to bed as early as I did, thus sleep did not come quickly or easily.
The Bod fought it whenever I drifted off. As always I get the rest and the REM
sleep I needed to wake up strong enough to do the AM Yoga; 50 – 60 minutes.
Started in the chair, gave myself some balance challenges. I’m not terribly
sore this morning. ACV-M after yoga and tea… of course. I like this yoga stuff.
Wonder if I’ll ever do a group thing? I’m not a group guy. Same reason I don’t
go to Crossfit… but the group might help.
December has to be legs-back-chest
month… every workout at least 3x a week. Extra days I can work on support
stuff… Oh, upper-upper too, has to be in that mix. I need the thickness.. and
yes.. the No Moobs Movement!
Weigh in – 181, 15.5, 61.8, 43.9: Good
stuff. Sleep and exercise I suppose and elimination. I’m looking for the formula in order to replicate it. It
should work for others as well.
Bkft: lentils, beans, shrooms.
Gig: banana 7 trail mix.
Round I: [N] –
Lunch 74% - park’s bacon & chicken
salad.
Round II: [N – TL] – Jupiter!
Round III: [L-X] –
Home – tea.
TU – Full Body Xplosion.. good class
& work. No supps. T-mix and seaweed after.
Meal – Applebees – salmon, potato,
spinach. Iced tea 2x.
Bowling [Vid].
Home tea… bed after midnight. I can
hit these numbers again if I lose them tomorrow.
Summary
– Bizarro Dreams, AM Yoga, massage day and not much else as far as workouts
go.
|
120315 [Thursday #168] – Good sleep. Bizarro
dreams – gun shots in a mall… of course I walked the other way. My house was a
mess, clothes all over the place, not exactly like in the dream, but I’m behind
on laundry. But most bizarre was when I went to Keanne for a massage Keanne was
Yaya and instead of (or in addition to) a massage I was getting a (forced)
haircut by a hipster in a brown frock-hoodie with eyes cut out of the hood, as
if it was a mask. Of course, he had a beard. I palmed his head/hood and
threatened him if he cut my hair too short. I am overdue for a trim… but I’ll
let it grow through the winter.
Wake 0800 after
3 alarms.
Yoga was more
dynamic; exercise based. Have to pull the arms back further for pushups. I get
what they mean now… after all this time. I’ve been adding yoga poses in for a
long time at GX. Started from the chair. Open hips and pelvis, low back.
Tea _ massage
day.
Round I: [N] –
Weigh in 181 –
15.7 – 61.7 – 43.8.
Peanut butter
and apple. Good massage. Good feedback, “Best to date.”
Parkway walk, 1
mile. Lots of (well, 2) downed trees..
recent by the looks. One had been uprooted.
Home – tea and
admin work. (I got some stuff accomplished today.) Stock pix, Verizon, peanut
butter & nuts and teas.
Round II: [N] –
No lifting today
– got chores done. Finished the turkey soup, had much tea. Pretty sore from
yesterday. Didn’t realize it was Thursday.. ha ha.
Nuts and tea were
pretty much my diet today.
No ACV-M or
chlorella. Ordered more vitamins.
Feeling good
about today.
Keep organizing
pictures.
Summary
– 12-4-15: Broke through the 180 barrier!! Lowest body fat % of the year!
Highest retio!!! Yoga and lifting today as well. Social engagements with
Fram.
|
120415 [Friday #170] – 179.8; 15.4% 61.9 H2O; 43.9 Muscle mass 2.85:1 ratio.
Woke after a
good sleep and several dreams. One in which I wa arrested for no reason and
then left alone and allowed to walk out after not being processed. I didn’t
even show my ID.
AM Yoga, hip
flexibility (ZHealth video). Started in the chair. Got an hour in. One sun sal,
but this was mostly about hip openers.
Weigh in under
180!!! Thought I’d get a 44% muscle mass, but just short. Overall, numbers are
outstanding, although I feel I was robbed of that 1/10% of a point. Oh well –
something to strive for. I plan to lift heavy today. Deadlift, shrug, press,
rise and lunge day. But I’d better get my shish together. It’s a pretty day and
I’m psyched.
Bkft – T-burg
and 2 eggs. 2x tea.
Round I: [N] –
To the Y… (rode in, learned my lesson on walking on a lifting day.)
|
Meal red quinoa
salad w/ blackened chicken @ Honey’s (south0 with Sheyna.
Round IV:
[S-F-M] – Home. Chill time at la casa.
Meal: PEI
Mussels (North 3rd) no bread, munched a few fries 2x Iced Tea w/ The
Llama.
Good social day
today. Good weight, good training. Let’s get some good sleep and wrap this
session up tomorrow.
|
Summary
– Back to work. AM Yoga. Mostly a chill day. Numbers held… YAY!!
|
120515 [Saturday #171] – Wake 0400 – Decent sleep.
Got to bed a little later. Got the AM Yoga done – from the chair and hip work. Left
side will be the test for improvement. Tea and ACV-M (before the tea).
After a great
day of socializing, early and heavy lifting and dining out, the numbers stayed
the same. (See chart). Great way to end
this session. Back to the gig today, which means sitting – trail mix and salad
bar. May or may not hit the Y today. It’s more of a walk day.. or home work. We
shall see.
I wonder how
much success of the formula has to do
with belief that it’s working? Will
it work all the way to 175 lbs. and will I be able to get stronger and stay
lean? 3:1 is close. I MUST sustain it!
Bkft: lentils –
not enough, got hungry right away at work.
Gig: Round I:
[N] – trail mix. Bkft supplement.
Round II: [N] –
Lunch – park’s
seafood 81% (fake) crab, salmon, shrimp salad. (delayed eats)
Round III: [Q] –
don’t know what that was about. But the job was done.
La Casa –
chilled and ostensibly prepared to leave. No workout, although I was tempted.
Go big tomorrow after work. Front squat, overhead press, t-bar row, db press,
maybe incline, probably add calves/shins, maybe bent flies… (if the equipment is still there).
Munchies; tea
(3x); and salmon patty for eats. Got to get the H2O in. Just sipped @ work. Got
to drink, thirsty or not.
No chlorella
tonight. Got more comin’. G’nite.
End of Session 12
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