Session XXI: 32716 - 40916

Spring into action & ready to pounce!!

Survival Protocol

Chapter IV: Spring 32716 - 61816

Session XXI 32716 – 40916

We walked into Spring with at least two goals under our belt; first we managed to keep our average weight below 180 lbs. through the winter; secondly we achieved the 3:1 muscle mass to body fat ratio, which was only theory until I actually achieved it. Up until the time of this introduction, we’ve been criss-crossing the 3:1 border, which is to be expected. So, the Bod and I, and company moved into this chapter with a sense of triumph and optimism that we’ll be able to break the 175 lb. goal that’s been the carrot on the stick so to speak.

A few other items to mention; first walking is the key to shredding; I am thoroughly convinced of that now. You can walk off the fat and preserve the muscle. It’s probably most efficient to walk 30+ minutes after heavy lifting if the goal is to build muscle and shred fat – but more about that later. Alternatively, if you’re not into weight lifting, or body-weight training, you can take 20+ minute walks. You’ll notice results in usually 3 to 6 weeks, however if you don’t build muscle your skin will start to bag on you.

Now to address the muscle-building/fat burning formula; this is still a theory for me. I have yet to master the building muscle part – at least not as far as my scale in concerned. I don’t regularly measure my biceps or pecks or anything like that. My scale tells me I’m around 78 – 79 lbs of muscle. By this measure, I have lost maybe .5% muscle mass since September of 2014 when I started measuring like this. However, the mirror is telling a different story, there’s more definition, which could be solely from fat loss or a combination of the two. It’s hard to tell. I’ve been lifting at home with more dedication; lower weights (appropriate for home work) more sets and more reps per set (usually 5 x 15) especially during the earlier exercises.

As always, we will see where this goes. I’m not complaining about the results, just questioning the scale. If my scale never shows my 82 – 85 lbs of muscle I won’t be mad, however if/when I do start adding muscle weight it will dispel the “myth” or conventional attitude that building muscle after 50 can’t be done… difficult yes, but not impossible.

First week of this chapter behaved according to past weeks where my days off showed lower weights and better ratios, following two days in a row of group exercise training, as well as walking rather long distances. Then back to work, and it seems despite walks… and that fatal break day, the weight returned. It’s not really all that dramatic – at this point I am at record lows. This week’s average (178.1 lbs) is slightly lower than this year’s average weight, 4.25 lbs lower than this time last year and 6.6 lbs lower than the 11 year average. So why the red zones? Because I have to be strict if I’m going to push these numbers down to where I want them. I spent 110 minutes walking on Friday and I don’t imagine I’ll have many days available for that much walking… I’ll have to step up the Shred – which seems to be working. Attitude plus fulfillment.

Day	Sunday 3-27	Monday  3-28	Tuesday 3-29	Wednesday 3-30	Thursday 3-31	Friday 4-1	Saturday 4-2	Ave.
Weight	178.6	178.6	177	176.2	178.4	179	179	178.1
Body Fat %	15.1	15.1	14.7	14.6	14.9	15.1	15.1	14.9
BF wt.	26.97	26.97	26.02	25.73	26.58	27.03	27.03	26.5
H2O %	62.1	62.1	62.4	62.5	62.2	62.1	62.1	62.2
H2O wt	110.91	110.91	110.44	110.12	110.96	111.16	111.16	110.7
Muscle mass %	44.1	44.1	44.3	44.4	44.2	44.1	44.1	44.2
Muscle wt.	78.76	78.76	78.41	78.23	78.85	79.94	79.94	78.7
MM:BF ratio	2.92	2.92	3.01	3.04	2.97	2.92	2.92	2.96

32716 [Sunday #283] – Wake 0400 – back to work. Shred #012, abs core mostly – 40 lbs side bends, include bend prone leg raises… lots of crunches, front/side/reverse.

Tea

Weigh in 178.6 – 15.1 – 62.1 - 44.1

More dynamic workouts/ got to have some social time. Hovering under 3:1 soi need to get on that and start chipping below 175 lbs. or at least more towards 13% BF, leaner and more muscular.

Leaner after work. But are they open? Y is closed (it’s easter)

I feel like separation has calmed the fire… but I’m not mad about it. We’ll always have Singapore.

Second bkft at the gig; egg, turkey bacon & turkey sausage. Nice Easter meal, at the gig.

Round I: [N] – super chill at the gig. Catching up on the blog. Might take a walk today – or Park work or lift at home. Saving park work for Tuesdays, lifting heavy Wednesday.

Quick look back. since September of 2014, body fat dropped 21%; muscle mass dropped .5%. muscle Mass to body fat ratio improved by 79% (2.33 to 2.93:1).

No proper lunch today; 2x kiwis.

Good walk, nearly an hour. Gig to 40^th and Walnut. Protein drink at home, BCAAs and BY, might lift later. Not much food here, got yogurt ahhhh… tea.

Home work

Run – 500 steps

Box – 500 punches

Wide crunches – shoulders 100

Run on hands (feet on ball) – 100 steps

1 arm row 60 lbs 5 x 10 each

Incline flies 30 lbs – 5 x 15 + shrugs 5 x 15

Front raises 25 lb plate 5 x 10

Standing alt shoulder press 30 lbs, heavy: 10 – 12 – 14 – 2 x 20. Good show.

Done! w/ band work b/w sets.

Post aminos and glutamine .

Meal – lentils and salmon

Let’s see how a 3 mile walk and weights affects the digits.

Tea

Chlorella – 22:00

32816 [Monday #284] – Wake 0400.

Round I; [N] – ish

Shred – 013 abs/core, maybe yoga. After yesterday not sure I need to start out with the usual.

Shred _013 – stretch, flex and core – good combo. Not proper yoga, but kind of.

Tea – I need to keep working the abs cage and lower core. It’s coming back, but it has become less flexible and flowing due to neglect.

Jupiter is out this AM!

Round II & III [follow up]

Weigh in – same weight

Bkft – protein, creatine, shake pb, cayenne, egg, chia.

Second day of dry skin. Had to douse myself in baby lotion yesterday and maybe today also. Precedent? Weather?

Woke strong this morning, but didn’t know what day it was. 263 more days. Got to hang on a while longer. It’s only been 100 days. I would come out on a leap year.

Not feeling particularly hungry at work. Experimenting with bkft shake on work days and extended fast on off days. Perplexed by the stillness of the scale, but sometimes it takes a day to kick in. Skin dry, itchy, baby oil again.

Round IV: [SS-X-M-K] – WOW! Soar throat coming? 1 g Vit C.

Lunch – park’s 73% turkey salad, avos, toms, peppers.

Round V: [L] – kind of.

Leave the gig – hit the Y. walk from 69 to Y.

Pre-class workout.. legs.

Bench squats low weights to start and work up 5 x 10, maybe 4?

Smith, inverted leg press, low wt 5 x 10 work up.

Deep smith squats start down low. Real low 4 x 5… super deep squats, low weights. Do more of these.

Suspension work (on TRX rack) – jacks, push backs, right shoulder pain held me back. could feel the core engage and stronger.

Functional Fitness class – went up a level on the step and down a level for deeper squats. What a difference!! BCAA & BY after. Walk home from the Y – protein shake, tea, runny nose – 1g more of Vit C. before bed. I’m wrecked.

Shopping tomorrow – Temple double.

Vit C, cabbage, 1 more tea. Sleepy maybe 2230 sleep.

32916 [Tuesday #285] – wake 0800 + 1 hour of rest and reflection before getting out of bed. I dreamed I inherited or bought a house… a big house with dogs that did tricks and kind of talked. Xave was in the dream, young again 10 – 11, and I was feeling that I missed out on these years, but not sad or regretful. Seems he’s coming to my method of thinking on his own… or maybe a little influence. Life is demonstrating to him that it works.

9 hours sleep, extended fast. Day off. Body is slightly sore and adapting to what we’re doing.

Tea and bean and lamb soup prep.

Quick shred – 014 (in a few) coming off FF last night at the Y.

Already got some movement in, then hike to 69 for eggs. Not feeling hungry yet, but should eat. Maybe yogurt before I head out.. and weigh in too. Have to be austere for maybe a week or two. Relax and pick it up again (diet-wise0, to get these 5 lbs of fat shredded and refocus on the build and flexibility and straight strength and endurance.

Round I: [N] –

Weigh in; 177 – 14.7 – 62.4 -  44.3 - 

Bkft – bean and lamb soup

Walk to 69 and back. groceries, eggs.

Protein shake – usual mix, supps, first round.

Apple – head to Temple U.

Pre-supps 2d round.

Strong CSX – good energy.

Round II: before CSX (@ home).

T-Mix after CSX.

Aqua Box – good 6 peeps. T-mix after.

Home H2O, seaweed and chlorella before bed. 22:22.

Nice touch, legs sore in a great way. Maybe park shred tomorrow and Y for lifting, or home work. Save tokens.

33016 [Wednesday #286] – wake up about 0700 – good sleep. Interesting dreams, early start. H2O and tea.

Shred – 015. Run in place 1,000 steps, twist and box, cat-cow, mt climbers (80), abs work and stretch.

Weigh in – more progress, walk and lift today… the rest of the week I expect an adjustment.

Bkft – bean and lamb soup and supps.

Round I: [N] –

Tea, yogurt, Headed to the Y, chest/back, heavy?

Distracted by missing tokens, delayed action. Walk parkway to empire Diner, 30+ minutes. Chicken Cobb salad. The Y is on the way back, could stop… or head back and lift at home. Options. Looks like another international wedding (Ireland) 2017. Aug – September.

Walk Parkway to empire, break for lunch.. big walk to YMCA, chill and pop some H2O. walk home. Protein shake and supps, aminos – Found tokens. Thank Universe.

Tea and Chill.

Maybe chores and floor work leg stretch.

Photo shoot.

Apple – tea. Chlorella before bed.

Round II: [N] – good night.

33116 [Thursday #287] –  wake 0400. Shred – 016; pushups, weights, jump split kicks, ball work, core and plange practice.

Tea –

Weigh in up 2 lbs and under 3:1 (but not much). Long walk, short sleep? Maybe later sleep and weigh in would make a difference. Tough call.

Bkft – turkey soup – done, (but got more). Gonna do a shake before I leave, maybe cut the t-mix appetite. Meet Shara today? So no gym, but a walk. Got to maintain the regular walks to see what happens.

Post shred supps – added CLA back into the formula.

Scratch the shake. Don’t think the body will absorb a dedicated shot of protein. Got enough from the turkey. Maybe later. T-mix yogurt and apple and kiwi should hold me through the day.

Noticed: I haven’t fulfilled my lifting plans this week and today a lunch meetup isn’t going to happen, which will give me a chance to catch up @ home or in the park, or a long walk. Half way home? Once again, options. TP kicks in tomorrow so back to the gym.

Lunch 83% - Parks – chicken salad.

Round I [BFF-C-K] late start (should tell me something).

Get Home, tea.

HOME WORK – Got a lot done, focused on leg work.

Overhead squats – 12 lbs, 2 sets. Low reps. lost a lot here. More practice.

Wide squats.. weighted 12 lbs. short ROM.

Squat press – 30 lbs… (heavy) 2 sets, low reps, brings the sweat. Working up.

Lunges 2 sets, 12 lbs then 20 lbs.

Heavy band shrug work b/w sets and ub shrugs.

Bar bends, abs work w/ ankle wts on, crunch & reverse.

Run in place 1,000 ad box w/ 3 lbs wts. Tough.

Shake and supps (aminos pre-work)

Late Night Rounds 2 – 4 in a series. Catch up.

Got to bed early…. Felt weak…

40116 [Friday #288] –    Good sleep – magical. Wake a little early, but out at 0400.

Round I: [X-D] –ish.

Shred – 017: Run 500 steps w/ 5 lbs wts. Box w/ 3 lbs. 300 punches.

Tea –

Weigh – 179: 15.1: 62.1: 44.1 – red zone for real! No walk yesterday, so it makes a difference.

Bkft: Lentils, egg and cheese.

Maybe get to the Y today.

Popped some Vit C AM thought about last night. Been some sneezing and feel weak. There may be an invader maybe look at Wix today, or at least start to design.

Lunch 88% - Park’s – turkey salad.

Round II: [X-N] –

Walk home, 6 miles… 110 minutes. And nothing much after other than recovery. Protein shake, 2x tea. P-butter.

Bed before 2200.

40216 [Saturday #289] –    0400 wake. Good sleep. What day is this?

Up and Shred – 018, I think. Shoulder works and flexibility. 600 run in place w/ 5 lbs dbls. Back bridge work. Got one good one. Flex shoulders at least 2 – 3x. Need improvement here.

Tea.

Weigh in – same digits. Still red. I’ll wait. I can maybe gym today.. maybe.

Bkft – Lamb stew… zingy. Kind of crock-pot luck. 2 bowls.

Round I: [TF] –

T-mix at the gig. Not much going on today.

 End of Session 21 Part I

This week has me looking for excuses… or at least explanations about why I spent so much time in the RED. I think the reason is I am much harder on myself that in the past. These are actually very good numbers, but I must keep my weight under 180 lbs. and my body fat % below 15… so anything above that is red zone and red zone spurs me to action. To be fair to the Body and the situation, Tuesday and Wednesday, where we flattened out, were days off, plus these two days follow group fitness classes so there’s a lot of fat burning going on. I usually give myself a break on Wednesday… however this week I had a long walk and still put on the weight I shredded. Frustrating, but consider it a learning process, another weapon in my arsenal. This research is confirming what the conventional exercise science suggests about being behind a desk, in a chair all day. My days off are very active and the numbers prove it. 

Day	Sunday 4-3	Monday  4-4	Tuesday 4-5	Wednesday 4-6	Thursday 4-7	Friday 4-8	Saturday 4-9	Ave.
Weight	179	180.4	177.2	177.2	180.4	180.4	179.4	179.1
Body Fat %	15.2	15.2	14.8	15	15.4	15.3	15.5	15.2
BF wt.	27.21	27.42	26.23	26.58	27.78	27.6	27.81	27.22
H2O %	62	62	62.3	62.2	61.9	62	61.8	62
H2O wt	111	111.85	110.4	110.22	111.85	111.85	110.87	111
Muscle mass %	44	44	44.3	44.2	44	44	43.9	44
Muscle wt.	78.76	79.38	78.5	78.32	79.2	79.4	78.76	78.8
MM:BF ratio	2.89	2.89	2.99	2.95	2.85	2.88	2.83	2.89

40316 [Sunday #290] –   0400, wake sore… thinking ‘ what did I do yesterday to get sore in the core and sides?’ Twist against the 60 lb band.

Slo-mo today but got shred #019 in. 700 run in place w/ 5 lbs, box with same. None of the plange stuff, maybe later this eve/afternoon.

Tea – weigh.. same but fat is up.

Gig – Round I: [NF] – Late –

Lunch: Tootsie’s 66% kale, spinach, lettuce, chicken, feta, cabbage.

Hot chocolate = Jupiter.

Round II: [NF] – eat lunch.

Round III: [XL]

I think I’m going to finish this year with a body weight training plan. Convert the vehicle to body weight fuel.. lift no weights (conventional dumbbells and barbells that is). I can go cold turkey.. so the heavier dumbbells will go to the basement… light ones I can use for resistance like shadowboxing, jump squats and like that.

Left the gig – walk 58 minutes to 40^th and market el, then the next 8 minutes to la casa. Supps and aminos. Maybe hang with Los Llamas today.

Mussels and Iced tea.

Home – tea – and some body weight stuff. Got to get a routine together.

Bed 2200 and good night.

40416 [Monday #291] – Happy 8^th Ruby. Wake 0711 – chilled for a bit. 9 hours sleep.

Round I: [NS] –

Tea – cashews and almonds and pre-aminos –

Shred #020 – run 1,000 w/ 5s. Mt climbers, shadow box, no wt.

Weigh in 180.4!!! RED ZONE!! – walked an hour yesterday and slept late. Can’t blame the mussels. #’s up proportionately, so I may be adjusting to the walking. The Bod’s caught on to what’s up.

YMCA Today… more ody work. Stay off weights. This might be a challenge I’ll think of something. Then FF. Housework today, then out. Got goodies for the new soup.

Protein shake at lunch time (1238). Nuts til then. Cold day and cloudy so not excited about going out.

Round II: [NK] –

Meal – lentils, egg and cheese.

Headed to the Y for FF. dull day.

Rode to the Y.. some bod wt work before class.

Strong class too – pushed it. Rode home. Got goodies for the soup.

Feel better – rainbow video.

That weak spot – lower left back/oblique is playing up again. I may have to use weight to enhance some body weight exercises. Don’t be rigid.

40516 [Tuesday #292] –  0800 – straight to the scale – 177.2 14.8 – 62.3 – 44.3

I’m happy again. Wonder what happened. GX? Bod-wt training? Or just the body’s way of catching up after the week of work… eat… mussels.

Turkey soup, vits and tea.

Round I: [N] –

Ratio is 2.99:1 but not 3.. maybe the program would call it 3. DON’T BE RIGID.

Drippy nose – another cold spring day. This happens here. Remember Christmas… at least it’s sunny out.

Shred -#021 Run 500 w/ 8s. front kicks, jump rope 200 front and backwards; upper-upper w/ the band, squat holds, wide – go for 30 seconds. Hollow belly, body bridge and bow at the end. Need to work hips better on cross-legged pose. More flexibility, more pure body strength. So let’s get to the post stuff and get outside.

Protein shake and supps.

Note – take some Vit C today before heading out. Finish AM vits.

Round II: [N] - ???

Walk to 69 – quick for nuts, back.

Tea – vit C before TV to TU. (Walk from Girard ave to TU. Banana before class.

Strong CSX & Fun BCCAs after. T-Mix before Aqua

Chaotic aqua box (3) scheduling issues. Brewer’s yeast and T-Mix.

Not anticipating dinner, probably tea and bed.

*Add phantom chair and chair pose for legs. 

HOME Work:

Back push, elbow pushups, table top presses/holds, lower ab work.

Tea of course & T-mix.

Chlorella before bed.

Seems like a strange GI day. Wasn’t hungry. Had a banana before CSX, but otherwise wasn’t “hungry”. T-mix held me. See what tomorrow brings.

Good night 21;30… Woke up with a cramp in the thigh. Details tomorrow. 

40616 [Wednesday #293] –   Rough sleep… woke up with a leg cramp (right thigh inside) last night. 2 tsp sugar and a hot shower, self massage and back to bed.

Anyway up at 0400 – day 21 of shred. Yoga, slow and sleepy. Nothing too strenuous.

Tea –

Bkft – turkey soup & Vits/supps. Vit C also.

Sleepy today – still feel like I can have a god walk after work. Maybe skip lunch, p/u trail mix goodies and stop at Honey’s for late lunch/early dinner.

Gig – Round I [N] –

Round II: [N] – p/u t-mix goodies.

Round III: [XN] – walk to Honey’s – full pack. Heavy tiring walk.. 35 – 40 minutes.

Chick pea salad w/ chicken, tea, (Rivka – our server).

Walk from Honey’s to 30^th st. via the River. Got tix for Newark.

Tired – bag is heavy and I am weak!

Home – pushup sequence – normal, wide, reverse, plange-practice, pike, wall-wrist.. and other stuff along these lines… BWT.

Turkey soup and tmix components

2x tea Bed 2200.

(Started design on The Come Back, group fitness for Men.) 

40716 [Thursday #294] –  Wake up.. Yoga…. Weigh in… RED ZONE again!! Bod is determined to push this up despite walk-shred and pushups yesterday.. or maybe b/c of it. Push up – drop down.. will have to wait and see. #023 morning yoga. 2 sun sals, deep squats, back press up and cross leg hip openers.

Bkft – turkey soup, aminos and supps. Bad tummy, post breakfast.. what?!

*I think these numbers are due to dehydration. Got to hit the H2O at wake up. No other reason for this to be so high.

Round I: [BFF] –

Round II: [L] –

Lunch – Park’s 87% chicken salad.

Round III: [N] –

YMCA – Round IV: [NS] –

BWT (Body weight training) Squats, lunge jumps 1 round, wall sits, thigh dips, hip raises/presses (smith), scap shrugs (Hanging).

Suspension – push backs… better

Swans (knees) Got a distance to go in this body weight arena.

Hand stands – 2 good ones at 20 and 10 seconds. Got to beat 30 seconds before going back to pushups. Yesterday’s pushups aren’t felt yet.

Protein, bcAAs, Maca, glutamine BY after work. Apple & walk? Why not? Walk home – rainbow video.

Tea.

Late soup, ferment mix, spinach, cilantro, scallions, ginger, pink salt – good live mix too.

Chlorella – no more exercises, just chilled.. another tea.

Should nod before 2200.

Yoga in the morning.

40816 [Friday #295] –    WAAAAKE…. Slow about 0400. Yoga morning (#024) and abs stretch. 2 sun salutations, no openers this AM. Bod is sore. Looking fwd to getting used to BWT and the adaptations. H2O… made a point of it.

Bkft – turkey soup.

Weigh in – only slightly better. I can’t “shock” the body into fat burn with walking anymore.. or so it seems. I will probably have to switch this up soon – after the weekend.

Gig – Apple first – T-mix.

Round I: [N] –

Park’s 76% turkey salad.

HOME –

Run 800 8 lbs = 200 w/ 10 lbs., etc. band work – pushups. Post supps, Maca & Glute. Out drinking with Gary. I’ll pay, but much H2O. in after midnight.

40916 [Saturday #296] –  eyes opened with the alarm 0400. Feel okay. No hangover… H2O i guess  . Up at 0500 early exercise; run 300 w/ 10lbs. stretches twists, chores, (laundry) soup, back to sleep. Up again in 90 minutes. AM Yoga 2 sun sals #025? More chores.

Straight to shower for the weigh in.. better digits.

More soup, more tea.

Travel to Maplewood… cold out and rain… light rain. End the week ,180 lbs.

Meal.. omelet @ Maple leaf diner.

Round II: [NF] –

Meal Coda.. venison, dark & stormy & risotto.

Round III: [N] –

Tea. Bed about 2400.

End of Session 21.. in Maplewood, NJ