Never 2 Late 2 Chase the Dream (it's better than liposuction)

[kfisherx]

I agree with Lisa. When I got Sherman, he was already 7 years old so we did not have to go through that training. But Sher is also 20lbs and a bit longer legged. Even at that he has problems keeping up. When I watch my daughter's yorkie she can barely keep up with me on the walks I take and I end up carrying the useless thing. Sophie may never ever be a "running" partner for you just 'cause she is so little....

[LisaS]

there was a runner in the neighborhood who would run with a pug & a great dane - at the same time - it was pretty fun to see them all find a common pace -

[GinnyLou]

Looking good, Karla. Loving the orange doggy vest.
You are so inspirational. I needed to come here and read about your cut and see those abs. Thanks for the kick in the pants.

[kfisherx]

Today's workout done in two parts. The first part cardio done in the AM and then a re-feed followed by lifting in the PM (about 7 hours later). I did pecs/shoulders and tris today. SuperSet workout with weights low and reps high and full range of motion/perfect form.

AM workout: 1 hour walk/run: I ran for 40 min and walked for 20. It turned 90 degrees today so first summer like day and I got to be in the sunshine for a little while. Ahhhhhh...

PM workout:
Warmup (db arm circles)

SuperSet 1
alt shoulder flye db
3x10 (7.5)e
arnolds
3x10 (15)e

SuperSet 2
close grip bench push up
3x15 (bw)
Pec cable flye
3x15 (30)

SuperSet 3
db flat shoulder flye
3x15 (20)e
db flat close grip push press
3x15 (20)e

SuperSet 4
Tri overhead cable ext
3x15 (30)
Dips
1x14, 2x10

Ball wide grip push ups
3x15

db Twenty ones
3x (10lb) e

Wow can I feel the lack of food in these workouts. No more 3x20 dips it seems. Of course that time I did not do the dips as a Super Set. Still I was significantly weaker than I was in my bulk on everything. It was just harder. This makes me appreciate why guys always say that they love the bulk. It was fun to be so strong and feel so good in the gym all the time.

Eats for the week very clean with macros at the 44, 39 and 18 range (pro, carb and fat) Calorie intake was lower than planned at 1882kcals per day average. I am working still on bringing that up. So far I am not losing lbs so no serious harm done I think.

[Silly Sally]

Those macro #'s are what I'm going to strive for, too, for a while. See how they go.

Nice job on the supersets - yowza.

[kfisherx]

Today's topic is on "Dialing it in" and my lessons learned about the world of body shaping.

When I came to this area of study (about 7 months ago) my metabolism was stalled and my knowlege was weak. After much time and effort spent learning about how the body works and what works for my body I really feel as if I am "dialed in". I calculated over the past months that I was burning food at about a 2370 kcal a day rate. Today my numbers are again proving that this is so.

12 days ago I began my cut and the results are so far as follows...

5/04 133.8lb 19.5%
5/12 131.8lb 187%
5/15 132.8lb 18.4%
5/16 133.2lb 18.2%

what is significant here is that the scale numbers look pretty discouraging at first glance or if I did not track bf%. If you do the Math however you will see that I have dropped 2.89 lbs of weight total in the past 12 days. That is a rate of about 1.5 lbs a week which ties directly into my daily burn rate. I am going to throttle this back a little bit so that I am losing a bit slower and I can do this because I have things dialed in enough to know exactly what needs to happen.

This stuff is very cool. I think that "Dialing in" is one of the most significant things we can do for ourselves in this journey.

Okay enough of that.....

Today is a rest day. I will take a nice long 1 hour walk sometime during the daytime and try to get 8 or more hours tonight.

[marthand99]

Nice work! I'm glad your cut is going well

[nutbar]

Originally Posted by kfisherx

5/04 133.8lb 19.5%
5/12 131.8lb 187%
5/15 132.8lb 18.4%
5/16 133.2lb 18.2%

*snip*

If you do the Math however you will see that I have dropped 2.89 lbs of weight total in the past 12 days.

Okay, 133.8 minus 133.2 equals 0.6. How does that end up as 2.89? I think I missed something (not unusual for me).

[LisaS]

dunno. I did the math on fat lbs - [19.5% of 133.8 ] - [18.2% of 133.2] and got 1.85 lbs (rounding)

[nutbar]

True but she specified 2.89 lbs "weight total".

Yesterday was the last day of school so I'm not required to think for another 3 months or so.

[LisaS]

dunno. I couldn't make it work either from the info given.

[kfisherx]

See this is where the bf trends become ultra important. BF% is down much more significantly than scale weight and it translates for my body to 1.3 lbs per % point dropped. The trend is downward and it is trending downward at a decent rate.

This is why I feel so strongly that we all need to find some way to get comfortable with our BF trends. The Ormon may not be 100% accurate but it is consistent in its measurements for me because I stay hydrated and because I measure at the same time of the day every day.

If I did not have this second view into what was going on in my body I would have to rely on my clothing fit, visual, etc. This gives me another data point and furthermore tells me that I can pull back a little bit. Without this number I would be panic about the scale number and would be decreasing my cals.

[kfisherx]

Oh wait Math error alert. That is a total of 2.05 lbs lost right now with 1.45 in bf and .6 in other. Still without the bf% knowledge I would be freak'n out right now as that is the majority of the results that I am seeing.

[stingo]

A rolling average would be less sensitive to daily ups and downs and might be a more reliable metric.

[kfisherx]

I am not overly concerned with the numbers right now to tell ya the truth. Usually it is a good several weeks before I drop anything on the scale at all so this is 100 times better than I have ever seen in the past when I wasn't really aware of bf% or dialing in. I know to wait it out and stay the course this time around.

I am keeping a close eye on the averages though to ensure that bf% loss stays higher than other loss on average since I do not have a lot to lose overall.

[SpacecityPaula]

Math is why I am a writer and not an engineer.