From Fit to Fat to Fit Again- My Great Experiment - Page 10 - JP Fitness Forums

Kaiser · 01-07-2005, 06:23 PM

Thanks Chris.

A day late and a dollar short workout report:
Thursday, January 6th

Intervals
One of the toughest spin classes I've taken in a while because I went in tired and sleep deprived and the tall leggy blonde decided to go for broke. Lots of kcals burned. Too bad I'm not going to be able to take her class again for a while because of my teaching schedule, but she did say she wanted to join my summer riding group, and we are always happy to have new riders.

Diet
RMR: 1,480
Exercise: 717
Diet: 1,683
Deficit: 514

Comments
-Waist looks to have gone down another 1/4" - although it could just be tighter abs instead of fat loss. I still got the 'spare innertube'.
-Kind of a crappy day on a personal level - I was glad to get my workout in. Always relieves stress.

Kaiser · 01-07-2005, 06:29 PM

Friday, January 7th

Forced rest day. My legs are tired. My upper body is tired. I am a little sleep deprived.

Didn't log my food either, but I am getting in the hang of being able to eat 1,500 or so kcals a day. I am not starving anymore, or maybe I am just used to it. The cheat day (or days sometimes) helps too - even if my kcal input doesn't exceed 1800 on those days, just not logging makes me feel better.

Kaiser · 01-09-2005, 12:01 AM

Saturday, January 8th

Resistance Training
TBOM, Weeks 8-10, Workout C. Vertical pulls: squats, lunges, presses, shrugs, chinups/lat pulldowns.

Ian King is a sadist. My legs were quivering by the end of the leg portion. Whew.

Chinups show me how far I have fallen. Before, when I was in great shape, I used to be able to do 14 - slow down, power up, full-hang ones. No cheating. Now: 6 fulls in set one, only 4 in set two. Sad. 'When will we fall down?" asked Toad the Wet Sprocket. For me, the answer is last summer. Well, I have only one way to go and must improve the beat the effervescent Cappuccino in our 'challenge'.

Diet
Didn't log today due to a dinner party we attended. Was pretty good though - no binging. I'd be surprised if I was in surplus by much.

Comments
I've lost some more weight. Now I am abouut 10 lbs. higher than my goal weight, although that is 15 lbs, of fat loss and 5 lbs. of lean muscle gain.

Kaiser · 01-09-2005, 09:42 PM

Sunday, January 9th

Intervals
Full-court basketball for 65 minutes. Went hard - felt good. Surprised that my legs didn't feel the effects of yesterday much. Didn't get winded at all. Lots and lots of 'intervals.'

Diet
RMR 1,480
Exercise 572
Food 1,413
Deficit 639

38% P/44%C/17% F of which only 4% of total was saturated. Good job today.

No comments today.

BjsAust · 01-09-2005, 10:17 PM

Perfect, nothing like taking the fitness out into the real world for some fun

.

Sounds like you're really doing good on your diet Kaiser, especially with all the parties and stuff you seem to be attending. Those calories seem really low to me, but if the results are coming thats great. I'll stick where I am for another week or two and then look at reducing mine gradually and seeing where I end up.

cappuccino · 01-09-2005, 10:35 PM

I agree with Ben. It's fun to have an exercise day that's a play day.

Did you play with your kiddos??

Kaiser · 01-09-2005, 10:45 PM

No kids - they were with my wife all day at her sister's. That why I was able to spend all morning playing hoops. They're still too young to play ball with the big boys - in another 10-13 years.

Ben, I've gotten used to the lower cals. Now I'm not even hungry at 1600 kcals (well, a little) and the cravings have subsided. Nothing like progress to motivate you.

Kaiser · 01-10-2005, 09:30 PM

Monday, January 10th

Am not feeling too good right now, so I blew off my workout. Hope I'm not catching that bug going around.

Diet
RMR 1480
Exercise: 0
Diet: 1446
Deficit: 34

Not a great breakdown (19%P/42%C/39%F of which only 6% of total was saturated. I ate a big muffin this evening and that threw all the numbers out of whack. It's amazing what one indiscretion can do to wreck the day's macro numbers when you don't eat a lot. Kind of like the diet equivalent of marital cheating: little fling = big price to pay.

I'm going to hit the hay now, if I can.

cappuccino · 01-11-2005, 01:07 AM

Didn't I tell you to take care of yourself...

Hope you get to feeling better.

Can totally relate to the muffin. 2 cookies can be more than a meal's worth of calories.

Kaiser · 01-11-2005, 09:43 PM

I'm definitely sick today. Spent half the day in the office, half in bed, and then had to go to teach at the university. I ate OK, kcal wise, and feel better now, but still am pretty sick. So I didn't work out again today. I hope I can go tomorrow.

Kaiser · 01-13-2005, 12:11 AM

Wednesday, January 12th

Resistance
TBOM, Weeks 8-10, Workout A. Hamstrings and shoulders. Even though I felt 95%, I must've still been feeling the effects of being ill because I had a hard time moving up in weight where I tried and even where I stayed the same. About the only area I saw some improvement from last week was my grip on my wide grip deads and wide grip SLDLs.

Diet
RMR 1,480
Exercise 373
Diet: 1,499
Deficit: 354

18%P/45%C/36%F of which only 7% of total was saturated. I didn't eat as well today because I forgot my PWO, the line at the gym cafe was way too long and I had to go meet my friend to see 'The Aviator' (my wife was having a girl's get-together at our house for like 30 women and I was banned until after 10:30). How's that for an excuse? BTW, DeCaprio did a great turn as Howard Hughes and the movie was very interesting.

Tomorrow is another stressful day for me - I hope I get to workout.

BjsAust · 01-13-2005, 12:17 AM

If you're still a bit under the weather then even maintaining is nice, and good to have a "bad" days eating and still come in with a deficit [img]smile.gif[/img] .

Kaiser · 01-13-2005, 10:50 PM

Thursday, January 13th

Exercise
I went to the gym after my class after vascillating about it the entire ride over. My legs were tired after standing for 80 minutes to teach. Went in dressed in my business clothes, changed and get to my shoes which are missing my custom orthotics. There is no insole at all inside.

So there goes my planned cardio/HIIT session. But I brought along my climbing gear (luckily) and hit the climbing wall for 70 minutes of auto belay and bouldering. My forearms are shot now - phew! I have no idea what 70 minutes of climbing and standing burns, so I am usiing half of fitday's estimate (the amount of time I am moving from climb to climb and standing around)

In the end, I'm glad I went - I always enjoy it once I get on my climbing shoes and get on the wall. Flashed a 5.7 and 5.8 and then totally failed on a 5.9 that I used to do easily. As with lifting, a long way to go. But was happy about the two I flashed, and I even stopped at the metollius board and did 5 fingertip pullups. Was happy with my grip strenthg considering....

Diet
RMR 1,480
Exercise 373
Diet: 1524
Deficit: 329

24%P/46%C/30%F of which 6% of total was saturated.

Comments
My weight went back up today, but my fat level went down about 1% point. If it were correct then I have gained 2 lbs of muscle and lost 5-1/2 lbs of fat. More than likely though, it has to do with my hydration levels and lack of sleep.

Was about to walk out of the gym, then I thought of my motivation: all the rock-hard ass pics on this forum. I stayed.

Kaiser · 01-14-2005, 09:55 AM

60 DAY MEASUREMENTS

As usual, the numbers for weight and BF aren't really for the full 60 days since my RMR calculations were way off for a good portion of that and I was intaking too much.

Weight: -4.0 lbs. (up a little - added some LBM)
BF%: -2.5% (finally a decrease)
Lean Weight: increase of 1.55 lbs
Fat Weight: decrease of 5.5 lbs. [img]smile.gif[/img]
Waist: decrease of 1.875 inches
Right Arm: increase of 0.375 inches (I am left handed, FYI)
Left Thigh: increase of 0.625 inches
Left Calf: decrease of 0.375 inches
Chest: no change

Overall, good trend. Time to get serious about cranking it out now that the train is moving on the tracks.

Chris D · 01-14-2005, 11:38 AM

Kaiser,

Glad to hear that your down on almost everything you want to be down on. How are you getting your specific numbers? I've always been curious to know how people figure they've put on X amount of LBM and lost X amount of fat. Can you impart to a newbie?

Thanks,
Chris

Kaiser · 01-14-2005, 11:52 AM

Tanita scale and calipers (use both methods to check for consistency of results). That gives me a bodyfat percentage which I can multiply by my total weight to give me my fat lbs, which I can subtract from my total weight to give me LBM.

In equations:
Total weight
X BF%
____________
=fat lbs.

Total Weight
- fat lbs.
__________
= LBM

Measuring tape for the other numbers. [img]smile.gif[/img]

Kaiser · 01-14-2005, 10:43 PM

Friday, January 14th

Resistance
TBOM, Weeks 8-10, Workout B. Vertical Push and Pull. Chest and Back. Felt pretty strong. Only failed on my finishing set of dips. I did go down to the rock wall and do 4 full fingertip pullups from the mettolius board. Not bad considering King has you do 3 bicep finishing sets after the back work. I may return to climbing form yet!

No HIIT.

Diet
RMR 1480
Exercise 373
Food 1547
Deficit 306

32%P/34%C/33%F of which only 5% of total was saturated.

I'm still hungry today. First time in a while that has happened to me. Oh well.