From Fit to Fat to Fit Again- My Great Experiment

[Kaiser]

Thanks Ben. I'm guessing I tweaked a muscle or strained a nerve. We'll see Wednesday for sure when I deadlift if it is really healed.


Monday, November 22nd

Resistance Training
BOM, Intermediate Weeks 1-3, A. Early morning workout instead of evening. Didn't seem to affect my intensity.

Diet
Basal: 2,400 kcals
Exercise: 162 kcals
Food: 1,910 kcals
Deficit: 662 kcals

Back on track.

[DKing]

Originally posted by Kaiser:
From the subforum heading:
This forum is slighly different than the training forum. This is not just a place for posting up your routine and asking "critique this please"... Only those given permission can start a training log in here. You may add to their threads, but only serious people in a serious training program and some established history with JP Fitness will be allowed. Feedback is allowed and welcome, and you can post on an existing thread. If you wish to keep a log of your own workouts in here please email me at info@jpfitness.com for permission.

My apologies to JP and Bill Hartman, and especially Danny since this is 'his' subforum. I didn't do anything that I was supposed to as listed above (I just saw this today). Sorry guys. I hope I can have your permission after the fact.

You are plenty welcome to post here. More guys should get some type of log up. Logs like yours and all the rest going up are the reason I hoped we could get something like this started. Its great motivation for the poster and everyone reading, plus hopefully we can learn from what everyone else is doing. I was really pumped when I saw you put a log up.

So for everyone else, please feel free to post a log no matter the workout type.

Danny

[gobbla]

Originally posted by Kaiser:
Back on track.

Hoo-Ah!

And he's baaaaaaaaaaack in the saddle again.

Look at the Kaiser with his big flexing muscles. He would point and mock the girly less than Kaiser-men if not for his big flexing muscles getting in the way of the pointing. So no pointing...only laughing. Ha Ha...puny girly men with their puny girly muscles.

[Kaiser]

Tuesday, November 23rd

Interval Training
40 min spin class which replicated traditional HIIT nicely. Intervals were anywhere from 5 seconds (5 secs on, 5 secs off - brutal!) to 30 secs. I made an effort to go all out. We'll see how the legs are for leg day tomorrow.

Diet
Basal: 2,400 kcals
Exercise: 480 kcals
Food: 2,156 kcals
Deficit: 724 kcals

30% P/30%C/40%F (of which only 7% was saturated). I'm taking in a lot of good monounsaturated fats for heart health, which is why the fat percentages are always above 30%.

[Tracey Fackler]

Keep it going!!!! I talked about my lack of binge eating today on my log. Of course, I didn't have to face home made oatmeal raisin cookies.

You are back in the saddle - thats for sure

[Tracey Fackler]

My previous post sounds a bit ondescending in my lack of binge eating - that is not how I meant it!!!

I hope you did not take it in the wrong way; I'm still trying to 'sell' you on Adam's plan!!

Just kidding - keep up the good work - we have a tough weekend ahead of us but we will PREVAIL!

The mind is willing and the flesh is NOT weak!

[Kaiser]

Thanks Tracey. I didn't read it in any way but positive.

Right now, I'm still not quite seeing the fat results I thought I would at this point. Of course, I still have 5 more days to check it out. If by the first or second week of December, I don't see what I want, I may shift to Adam's plan, with an eye to still counting kcals. But for now, I am only integrating some of his principles while eschewing others, and I am well aware that it is a plan where the whole is greater than the sum of the parts.

[Tracey Fackler]

I hear you. I have been able to incorporate some additional fruit into the diet as well. I do a banana post w/o instead of the shake on lifting days (non lifting days it is oats and blueberries). Typically, I am looking at 3 fruit servings over a 2 day period. Couple that with 5 servings of veggies per day and 2-3 servings of nuts, and I feel my body is 'running' healthier than before.

This has been, without a doubt, the most dramatic fat loss program that I have been able to maintain. (I've tried lower carb diets before and while they were quicker for fat loss, I never stuck with them more than 5 weeks).

Just some food for thought.

[Kaiser]

That's good to know. Thanks again Tracey.

Wednesday, November 24th: My Birthday

Happy Birthday to me. Another year older and closer to the grave.

Resistance Training
BOM, Intermediate Weeks 1-3, A. Good hard leg workout. Ian King is the master of making the most out of bodyweight lifts.

Diet
Basal: 2,400 kcals
Exercise: 283 kcals
Food: 1,926 kcals
Deficit: 757 kcals

44%C/23%P/33%F. I had pizza and popcorn at the end of the day (took the kids to the circus - and even though I ate the wheat crust pizza, my carb level was higher than I would have liked). Oh well.

[Kaiser]

Not happy this morning - I'm going to reassess after this weekend. I'm not getting the results I want on the scale or at the measuring tape - and usually I go gangbusters out of the gate.

Substantive differences from the 2 times I've tried to lose fat (successfully) before:
-I'm eating 6 times a day and the meals are relatively the same kcal intake. When I tried this once previously (actually at 5 times a day), I had the same problem until I swtiched to 4 times a day plus a PWO. I doubt that has anything to do with it this methodology (it is science, after all), but it is one substantive difference.
-I'm not doing as intense exercise as I was in the past. The curse of the guy who has exercised all his life is that even if he takes a 8 month hiatus, the body still remembers the previous exercise and he has to work extra hard compared to someone who hasn't exercised at all. Before I had one puke-it-up boot camp style class a week, basketball once a week, and I think those intense activities helped.
-protein: I'm eating more protein than I ever have, at the expense of veggies and healthy carbs. This is not making me happy. I need to plan better to add more veggies into my diet. Maybe I need a 'Sunday plann day' which I haven't been doing.
-aerobic/anaerobic activity: in the past I've done some intense aerobic activity 4 or 5 days a week. Presently I'm at 2 or 3.
-I've binged, twice in the last 10 days, including last night where I ate 400 kcals of cookies after I posted my entry above.

This weekend I sit down at the drawing board and dissect what's happening.

[cappuccino]

Hey Kaiser, how long has it been? A week. Give yourself time.

If you really think you need intensity to lose fat, I recommend Turbulence Training. The weight session takes only about 30mins but it's high intensity and fun the whole time. I believe that was the factor I needed to get me past my plateau.

You'll eventually slow down on the binging and figure out how to get the veggies in.

[Kaiser]

10 days C. That's why I'm giving it through the weekend. That'll be 2 weeks.

I have tried Craig's TT in the past, and I like it. It's just that Lou/Ian's program is long and solid and enough that it should work. We'll see.

[cappuccino]

Aren't you glad you're getting all this extra "advice"

You're fortunate you've been there before and have a keen sense of what you need to get to your goals. I enjoy reading your log because it explains what's going on in your head. Much of it is similar to the things I've struggled with.

I see Q's log update has a similar approach and I think both are very informative.

[Kaiser]

I am glad, and I hope you don't think I am blowing off your suggestions or anyone's advice. That's not my intent - I just want to continue on with my plan until I need to modify it. If and when I do, I'll be picking from the advice I've received here. So the advice kind of goes into options for 'Plan B' for me - it's not at all wasted.

[cappuccino]

Not at all...you're obvioulsy focused! I've been on both sides and can relate!

[gobbla]

I'm with cap on the "give it time" line of thinking. It's been two weeks...TWO WEEKS. You're in the "worst shape of your life"...it's going to take a bit. You're coming from a lot further down than you've ever been...you're older now so it's not getting any easier.

BOM doesn't really start picking up speed untill the stage 2 second block. You're just strenghening tendons and getting your support system in place right now.

be cool.

[eros]

Originally posted by Kaiser:
Thanks C. It does feel better today; only a little sore, and it started feeling better almost immediately after I popped an ibuprofen last night. So I don't know if it is the NSAID that did it, or just that it is getting better. I'm going to drug-free today and see what happens. But I'm also going to skip working out. I wasn't planning on taking my rest day until tomorrow, but I can switch it up.

You're tryint to maintain, not cut right. What's your basal level at? I don't know your height, but it is suprising to me that it is the same. But if you are taller and trying to maintain and I need to be at 500kcal deficit and am actually hitting around 800, I guess its possible.

I haven't had those cookies. Can you get them at a national grocery store chain? The ones I have are a big tin from Costco of European style with Belgian chocolate so they are not very sweet either, and are pretty small. Yesterday was the first day I had any refined sugar, but it is one of my 'binge' items, so I really should stay away.

hmm belgian chocolate hehe, try to resist that when every shop is full of it here!