From Fit to Fat to Fit Again- My Great Experiment - Page 18 - JP Fitness Forums

cappuccino · 02-17-2005, 08:17 PM

Glad you had your PWO and MidWO snack otherwise you'd've been toast! I don't remember what 90mins of aerobics is like, and never attempted that after a weight day!

So did you double up today too??

Kaiser · 02-17-2005, 08:22 PM

Sick today. No posts - feel like crap. Barely made it through class.

cappuccino · 02-17-2005, 10:17 PM

hang in there, hopefully it's only a cold...and you'll be better in a flash!

I'm gonna send you some tea from a recipe I found here:

http://forums.jpfitness.com/noncgi/u.../t/001336.html

Kaiser · 02-17-2005, 10:25 PM

Crap, you got me to click on the link. Had one cup of that tea today and 2 cups of green tea. Antioxidant city. I'm functional now, but still have this headache and my eyes burn.

Thanks for the good wishes.

Kaiser · 02-18-2005, 09:59 PM

Well, I'm guessing my body was made less immune by the overwork on Wednesday because I bounced back today at 100%.

Friday, February 18th

Resistance
TBOM 11-13, Workout C. Deadlifts and chinups. Chins were a mixed success. Completed 8, 4, and 4 reps with bodyweight. Missed the middle set, where I should have done 6. Deadlifts were a success. Blew past my bodyweight with good form on full deads - finally. My lower back is not stressed in the least, which tells me -again - good form. Another 55 lbs to go and I'll be back where I was 3 years ago (I know, I know, I shouldn't be comparing). My squat doesn't seem to be progressing back to weight as fast.

I gotta say I really like the backoff sets after the work sets. Neural disinhibition really works to get you lifting heavier.

Diet
RMR 1480
Exercise 474
Diet 1614
Deficit 340

37% P/ 26% C/ 37% F of which only 6% of total was saturated.

Comments
-Last lift session and this one, I was sipping my PWO during the lifting session instead of waiting until after. Will be interested to see how this effects both LBM retention/gain and fat loss.

-I need to kick it into gear on the fat loss. The scale has remained the same for over 2 weeks. More HIIT and less food logging break days. Or such is the plan.

-I'm pretty stoked about going to LR for the retreat and meeting JP and Cappucino live and in person. Oh yeah, you too Nick. [img]tongue.gif[/img] Very excited actually. Along with all the others, it'll be a lot of fun to meet people with the same addiction as me. [img]smile.gif[/img] Plus, C's monitoring of my log and exhortations have been a big help so I want to say thanks face to face.

-saw the funniest thing today. 3 guys, decent build, not too fat or flabby, of Eastern European extraction. Mid-20s and early 30s. Doing bench presses on the Smith machine. And kind of spotting each other. Heavy weights (over 225) but.... if you're going to have 2 people to spot you, why not go right to a real bench? It was late Friday evening and all the benches were open.

-after my cooldown and stretching, saw a new BOSU ball - one that was the blue part on both sides (kind of an elliptical swiss ball, but pretty flat). Of course I grabbed it and started doing ankle work - proprioception - which I should be doing but always blow off. Worked well - good challenge - but still not as nice as the custom made wobble boards at my old gym.

ninja · 02-18-2005, 10:58 PM

I think I will have JP make you guess which one is me when I arrive. However, if I post pictures this weekend, my plan will be foiled.

cappuccino · 02-19-2005, 12:21 AM

Hey K! Glad to hear you bounced back. You should patent that tea recipe.

Looking forward to meeting you at the retreat! You've got what, 12 weeks, to show off your hard work posted here??

There was a guy at JP's place a while back that got stuck in the Smith Machine.

It's not fail proof!

Kaiser · 02-19-2005, 09:02 AM

Funny you say that C.... we are trying to get the rights to market a new type of tea (can't say yet what it is, but it could be interesting).

Anyway, back to me

: this morning my weight broke the 175 plateau for the first time in 9 months - I started this debacle at 184.5 lbs. Theoretically, I have 7.5 lbs to go to reach my goal weight (although more fat loss than that and some LBM gain). So I am a little over halfway there. Need to start worrying about preserving LBM though, now that it is crunch time.

Kaiser · 02-20-2005, 10:27 AM

Saturday, February 19th

Day of missed opportunity. No workout today. Diet was good - ate close to maintenance, maybe a little surplus.

Almost 100 Day Measurements

97 days actually. Another day of the scale moving downward. Two numbers divided by a slash. First one is change since starting/second one is change in last 37 days (in other words, am I still progressing?).

Weight: -10.0 lbs./ -6lbs (big movement down here)
BF%: -2.5%/ no change (Tanita just doesn't want to move downward)
Lean Weight: - 3 lbs/-1.45 lbs (if Tanita is to be believed - I am skeptical, so it's off to the measurements)
Fat Weight: -7 lbs/ -1.45 lbs (decrease) [img]smile.gif[/img]

Waist: decrease of 3.25 inches/ decrease of 1.375 inches

Right Arm: decrease of 0.25 inches/ decrease of 0.575 inches

Left Thigh: no change/decrease of 0.625 inches

Left Calf: no change/ decrease of 0.375 inches

Chest: no change/ no change

Looks from measurements that I am losing a bit of LBM, although nothing to be overly concerned about yet. Will increase my intake of protein and also begin sipping my PWO during lifting instead of afterwards.

I continue to look skinnier (skinny?), which I don't really want, but I am also losing the belly, which I do want.

BjsAust · 02-20-2005, 06:01 PM

Overall the numbers are still doing good things. Surprised by the result on your right arm in particular, half and inch seems a lot. Thigh and calf you can always put down to fat loss. You doing the cottage cheese directly before bed thing? As you say it might be time to start concentrating on halting catabolism a bit more. Give us update pics!

Gotta be happy with the progress so far [img]smile.gif[/img] .

cappuccino · 02-20-2005, 06:26 PM

Wow BJ, I should have thought of doing that. Really shows the progress.

kaiser you should be proud! Keep it up!!

Kaiser · 02-20-2005, 10:28 PM

Thanks for the compliments Ben and Capp.

Ben, I was trying to avoid posting that second pic again. [img]smile.gif[/img] Well at least it is not on the current page anymore. What's the cottage cheese before bed thing? Tell me more please.

BjsAust · 02-20-2005, 10:47 PM

Cottage cheese is something like 80% casien protein (slow release) and 20% whey protien (fast release). I cant remember the numbers, you can see them on Berardi.com, but basically the body needs protein available or it catabalises your muscles to get it. Whey releases over something like 4 hours, so even if you have a whey shake before bed, for half the night your body is eating its own muscles for protein. Casien releases over 8 hours, so your body can turn for that for its protein needs instead of your muscles. Because of this a serve of cottage cheese before bed can help maintain muscle mass. I'll see if I can find a link that explains it better, but basically a LOT of Berardi's recommendations are more based on stopping catabolisation than actual growing muscles.

http://www.johnberardi.com/articles/...on/bedtime.htm

I'm going to reread it myself now [img]smile.gif[/img] .

BjsAust · 02-20-2005, 11:33 PM

OK, so I got some of the reasons wrong, but the method is still right

.

ninja · 02-21-2005, 11:44 PM

Very very interesting stuff.

Kaiser · 02-22-2005, 10:25 AM

Thanks Ben.

Here's yesterday's update a little late. I did finally succumb to what the rest of my family has had for the last 10 days - cough, low grade fever, huge sinus infection, and to top it off, I think I just awoke with pink-eye.

Needless to say, except for my class that I have to teach tonight, I'll be resting - no working out for me today. I medicated myself heavily last night (with the kids cold medicine, since we had none for adults) and then woke up in the middle of the night and couldn't go back to sleep. Bah... feel terrible, but I have already drank 2 big mugs of green tea this morning, took my vitamins, douches my sinuses with saline water, and gargled. Everything you're supposed to do except eat garlic (that's coming at lunch).

Monday, February 21st

Had bad sinus congestion that forced me to take a 10 minute nap after lunch. Was on the fence about working out, and decided to make a go of it anyway. In spin class, I decided I wasn't going to push myself hard and I didn't. According to my HR monitor, I only burned 774 kcals for the hour versus close to 1000 usually. My average HR was 145 versus usually around 155. My high was only 178 (during 'Stomps) versus 195 (during stomps) usually. I felt crappy after class - not a good portent of things to come.

The instructor informed us that the club will soon be offering real VO2 max testing, not the treadmill approximation they do now. It will be costly, but still.... He has had his done at the US Olympic facility and his number was 56... pretty high for a non-elite athlete. For comparison, the average sedentary US male will be between 38-44 and Lance Armstrong is at 83. Unfortunately, as I was telling him, studies have shown you can only increase your VO2 max 3-5% with training. The rest is determined by your parents (i.e. genetically). He was kinda bummed to hear this.

Didn't log diet today, but I am sure I was in deficit as I had no appetite due to the sinus infection. Plus I drank 3 cups of that metabolism ignitor, tea [img]smile.gif[/img] .

cappuccino · 02-22-2005, 07:25 PM

Hey kaiser, sorry to hear you're feeling crappy. Hopefully it won't last too long...it's definately yucky. Be sure to get your rest!! 10 min naps won't cut it. [img]smile.gif[/img]