Losing the LasTTen Lbs.

[Kaiser]

New log. You know my situation from the last log. You've seen my progress until now, even visually depicted.

Here's the beginning numbers as of April 6th, 2005 (and my goals in italics):

5'9+"
Weight: 176 lbs. 167-169 lbs
BF%: Caliper: 16.5%; Tanita 24% (Tanita never goes below 22 for me) (11-12%)
Waist at navel, relaxed: 36" (32")
Pant waist size (non-binding): 33" (30")
Right (non-dominant) upper arm: 15" (15.25-15.75")
Left thigh (mid thigh): 23.5" (same or more)
Left Calf: 14.25" (14.75" or more eventually; not immediate)
Chest: 40" (maintain)

As you also know, I retained Craig Ballantyne, trainer of Olympic athletes and uberfraus , who designed a custom Turbulence Training program based on the high praise from many here, especially a certain coffee drink monikered person.

Two reasons for switching this program. First, the very excellent program I have been following, Ian King's and Lou Schuler's The Book of Muscle,is an excellent top-notch program. But the next phase I was in was an extended strength phase, meaning heavy weights and long rests. This is not what will fry my remaining and stubborn fat the fastest according to most experts. So a supersetting or circuit training program, interspersed with intervals, is the next move. In addition, such a radical departure from my previous 5 months of periodization will hopefully cause a change in my slow metabolic rate (tested RMR at 1480).

So here's the plan. CustomTT 3X/week including lifting complexes. Intervals 2X/week. One or two ( sorry Craig) non-interval bike rides a week. Between 1700 and 2000 kcals a day (trying to figure this one out). Clean, clean eating as much as is humanly possible. Craig wants a 35/35/30 macro, a little tweaking from my 30/40/30 I've been following.

We'll see. Entering the hardest part for me - the last 10 lbs.

[Kaiser]

Thursday, April 7th


Resistance
First day of the custom TT. I'll lay everything out for clarity in this post, and in the future use shorthand. Also, deliberately went light, in deference to my knees and newness to program. Only hit failure in one exercise, so I will probably up the weights soon..... BUT, mistakenly left the rest periods at home and guessed at 90 seconds, which is what I used. Actual presecribed rest was supposed to be 60 seconds.

Warm-up (circuit 2X 201 tempo unless otherwise indicated):
-10 reps X bodyweight squats
-5 reps X abcurlup and hold (1-10-1 tempo)
-15 reps of stability ball jackkknife
-10 reps bent over rows X 45 lbs.
-5 reps side plank, 8 second hold

Sweating at end. What an ab workout that back to back ab 'warmup' is.

Specific warm-up:
-Full Squat: 65 lbs X 8 reps, 95 X 8


Workout (grouped by superset):

-Squat: 135X6, 135X6, 145X6
-DB Chest press: 55eachX6, 55X6, 55X6

-Barbell Romanian Deadlift: 135X6, 145X6, 165X6
-Chinups (501 tempo!): bodyweightX8, bdywtX4, bdywt.X3 (total failure with the slow eccentric)

-Bent over BB Row: 95X6, 95X6, 95X6
-Single Leg Calf Raise: hack machine sledX12 each X 3 sets

-Complexes, 15 reps X 45 lbsX 3 sets; Deadlift+Clean Pull+Shoulder Press+Squat+Shoulder Press


Comments:
-Loved the complexes; although they contain an Oly lift or two, they still made me feel the same way. Craig said if I was able to do all 3 sets of 15 with the bar, I could add small increases in weight. Looks like I get that next workout.
-Failed miserably on the 5 second lowering chins, second and third sets. Craig, can we change those to regular 211 chins? [img]smile.gif[/img]
-Didn't hurt too bad after workout or next day. DId sweat a lot during workut. Need to remember to bring water bottle next time.
-Looks like I will have to vary my workout times, because this supersetting with no break is not going to work at peak afterwork time. This workout was done at 12:30 PM.

Now...this morning (the morning after), I lost 2.5 lbs (weight was down to 173.5 lbs.). I know it is only water weight, but let's hope it is a good portent of things to come.


Diet
RMR 1480
Exercise: ~ 800 (is this about right Craig?)
Diet: 1783
Deficit: 497 kcals

29% P (126 grams) / 48% C (221 grams) / 23%F (45 grams) of which only 6% of total was saturated.

Craig, my wife has been put on notice that soy is off limits for a couple of weeks. I may sneak in a soy burger here and there, but I'll try to follow your guidelines. BTW, the high carbs were because I had to sample some sugared energy drinks for business.

[Kaiser]

Friday, April 8th

Decided to take a day off since I have a group road ride of appx 35 miles tomorrow morning.


Diet
Food 1500 kcals

38%P (139 grams) / 28%C (118 grams) / 34%F (54 grams) of which 11% of total was saturated (chili con carne for dinner).

This is the lowest amount of carbs I have ever eaten. Tomorrow during the ride, I'm going to try to go without during-ride carbs (the ride will be only 2 hours), but we'll see how that goes. Also, we have a dinner tomorrow evening. Luckily the bike ride should be a big calorie sink.

[ninja]

[ninja]

Let's look so good in Little Rock, that Capp will not recognize us, and then faint when we tell her who we are.

We can be positive reinforcement. It's comforting to have someone in same phase of weight loss I'm in (last 10) and not perfect. (I'm not). And let's be perfect until the retreat when we can splurge.

Capisce?

[Kaiser]

That's the plan man. Although, with all the pics I've posted, unless I go Michael Jackson white, I'll be easy to pick out in the crowd (where's all the brothas, anyway?? ). [img]smile.gif[/img]

Wean yourself off of the teat that was my old log. You're growing up now.

[ninja]

I'm trying to. Right now I'm on page 6.

[cappuccino]

Hey Kaiser. Nice new log and home.

Wow, that workout looks like fun Hey you got 3 supersets and complexes for the same price as my 2 supersets and core?

Cool on the water weight and glad to see you upped your cals some. You'll be needing it with these workouts.

How could you NOT have a water bottle with you at the gym?? I'm guzzling down the water and reaching for my pwo right before the core workout.

ps I knew uberfrau was me, but I still had to look.

[Kaiser]

LMAO Nick. Now get your hand off the mouse and step away from the log.

I think my core workout is in the warm-up C. [img]smile.gif[/img] I'm happy he's making me work. In this case, I'm looking for some punishment. I can go lighter without fearing injury because I know I have to superset and don't have the recovery time I do with 4-6 reps and 3 min rests.

I normally have my PWO with me to sip on, but with no rest breaks to speak of and not sure if I can handle the protein, I didn't bring it. Kept running to the water fountain and back.

You know that uberfrau means 'superwoman', right?

Like the thread title? You gave me the idea.

[ninja]

Just got done with page 12. 6 more to go!

You know how you mentioned Survivor as a sociological experiment? You may want to take a look at the Fever Pitch thread. That is an exercise in teenage interaction. (That includes Soprano too)

Sorry, don't know if I am supposed to keep it on topic. How the hell do you drink your PWO during your workout. I would be afraid that it would get warm. And I like the taste of mine. The orange and vanilla go real well together.

[Keith S.]

K -

I hope it's all going well. It looks like you're doing a great job so far so keep up the good work. How are you liking the TT?

By the way, what is a complex?

[Craig]

Not 800, more like 400 calories burned during the workout.

But I don't really care about that number at all.

craig

[emartin10]

Woohoo, looks good K. I'll be watching you.

I'm really excited to see what Craig has drawn up for you. Hope the knee stays healthy, and if it does, I'm sure you'll see some really good results. Now, I'm off to ride my bike!

[Phaedrus49er]

Originally posted by nbjjku:
Let's look so good in Little Rock, that Capp will not recognize us, and then faint when we tell her who we are.

We can be positive reinforcement. It's comforting to have someone in same phase of weight loss I'm in (last 10) and not perfect. (I'm not). And let's be perfect until the retreat when we can splurge.

Capisce?

That's why I'm not going to Little Rock yet (maybe this fall). Got a few months and a lot of miles to go before I get to the "drop where you stand" point [img]smile.gif[/img]

[Kaiser]

Saturday, April 9th

Long ride day. Organized and rode in our first group road ride of the year. A leisurely 33 miles in just under 2 hours. My HR monitor said I burned 2200 kcals, my average HR was 153, and my max was 191 (sprint in one area). All in all, a good ride.

Diet: didn't log, but I probably ate around 2500-2800 kcals today. So maybe a break even day. Yeah, yeah, I know.... I need to log. But at least I kept an estimate in my head.

[cappuccino]

Ride sounds nice! I'm going to get on a weekend ride here soon. How many people ride in your group? I should find a pack to ride with.

Not logging isn't killer if you think you ate right. I don't always have time to log either. Do you bring along a snack on these rides?

PS title is great, even more clever than my suggestion.

[BamaDave]

I hope the citizens of Chicago are more bicyclist-friendly than the people are in this area. I think there are so few bicyclists around here, they just catch drivers offguard. But I think there's very little tolerance and patience with those using the roads for bicycling. In my immediate area, we do sometimes have bicyclists around who I suppose decide to ride here for the hilly to low mountain terrain. But I always wonder how they don't get flattened when someone comes screaming over the crest of a hill in a pickup truck at 70 mph. Running around here can be scary enough!!