for the purpose of discussion, let's assume it is not traditional "water weight" -
if you are losing 1/2 lb a day, then by all accounts you are at a deficit of ~1750 calories - whether your calculations agree with that or not. Maybe your food is really lower than you think - maybe your metabolic rate is running higher than you think - maybe some of each.
If you have fat to lose, why would your mind automatically jump to "if I'm losing too fast maybe it is muscle"? You're not holding back on eating carbs so there's no good reason your body would turn to muscle as a source of glucose at this point.
Man.. Is it the 1 week break, or is my endurance really this bad??
Felt like I was going to throw up by the last set.. (well, not that bad..) LOL
This convinces me more than ever that after 8 months doing the Starting Strength program, it's time to switch things up, and this higher rep program in the "New Rules of Lifting" book looks like as good a way as any..
Anyhoo, moving on..
PUSH UPS
15, 12, 10, 10, 10
CHIN UPS
8, 7, 6, 5
FACE PULLS
"11" (how much weight per number on these pulley machines?)x10
"12"x10
"12"x10
8 oz chicken breast
1 cup string beans, cooked.
1 cup baby leaf spinach
1 cup raw broccoli
1 tbsp low fat Italian salad dressing
1/8 cup raisins
1/8 cup peanuts
1/4 cup apple
(I had to eyeball all this, as I was eating at a friend's place)
Hope things are well. Since you are using frozen blueberries and mango puree, I wonder if you have come across frozen mango?
It's possibly one of the yummiest things in the world Either in a smoothy or just in a bowl
Safeway sells it under their organics brand, if you want to give it a shot.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Oh yeah, that actually left before I did. Is it still a Princess Auto?
I think costco does sell it. It's a staple fruit in my kitchen.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
STATIC LUNGE R/L45x15x2 TWO POINT DUMBBELL ROW, ELBOW OUT R/L25x15x2
Alternate sets
PUSH UPS 3x15 SWISS BALL CRUNCHES 3x15
Wow.. I suck! I thought "man, this is going to be easy.. I'll do 3 sets, not the 2 he calls for.. Nothing doing.. I had too much weight on, for one, on the lunges.. I tried it with 95lbs and by the 4th rep my glutes and hamstrings were in spasms.. So the next sets I did with just the bar.. Quite humbling in all.. The crunches and the push ups were the only areas I didn't disgrace myself.. Did the full 15, and did 3 sets..
I'll need to do a more thorough w/u and stretch my hammies and glutes out good..
I was questioning the 23% body fat, I will post a picture to my training log on the TNT regime. using the Tanita electronic scales mine is 30% now (picture to follow)
sorry what i was meant to carry on and say is that there can be up to 8% difference in measuring techniques
How has your body fat composition changed since you have been training, dispite the detailed log there is no real mention of this?
good luck with it anyway, I managed to drop 3% in my first week... so hopefully this will continue my target is for 20% first then lower after that. to get this acording to the electronic scales i need to drop 13kg in fat which seems a lot but we will see.
sorry what i was meant to carry on and say is that there can be up to 8% difference in measuring techniques
How has your body fat composition changed since you have been training, dispite the detailed log there is no real mention of this?
good luck with it anyway, I managed to drop 3% in my first week... so hopefully this will continue my target is for 20% first then lower after that. to get this acording to the electronic scales i need to drop 13kg in fat which seems a lot but we will see.
one step at a time...
Really the method is not the issue. Yes they all tell us different things. I suspect we can get discrepancies greater than 8% using various methods.
Easy enough solution, which I believe dougz is already got figured. None of the methods are super accurate (unless you got money to burn). Stick with the same method each time and look for the trend.
Using calipers this time, scale next time and water immersion later down the line isn't going to give you any useful information due to those discrepancies you mentioned.
I doubt in the time frame we dougz has been logging in detail he would have seen much of a trend form. Heck it's short for just regular weight loss.
Keep up the hard work.
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
I guess I SHOULD get another measurement done, as I'm starting a radically different excersize program..
Also, I don't remember what time of the day, when I last ate, etc. when the last measurements were taken, so I want to use this upcoming measurement as my baseline..
I tried it with 45 lbs dumbbells, but my grip was giving out, and to a lesser extent quads.. So I switched to 30's.. Step was BELOW knee. I tried alternating legs, but got confused, so had to do one leg at a time for following set..
DUMBBELL ONE ARM SHOULDER PRESS LEFT/RIGHT 30lbs per arm 2x15
Tried alternating arms, and doing one arm at a time.. Not sure which I prefer..
ALTERNATING SETS
CLOSE-GRIP LAT PULL DOWN "10" (does each bar = 10 lbs?) x15x3
REVERSE CRUNCH 15x3
My glutes and hamstrings were still sore, but I knew by pushing through it they'd feel better after, and they do..
105g whey protein powder
300g blueberries
140g frozen peach/mango
300g 1% yogurt
480g skim milk
30g flax seeds Split into 2 meals, my pre and post WO shakes..
330g chicken breast
120g raw broccoli
150g brown/wild rice
120g frozen blueberries
240g 1% milk
58g mango puree
15g flax seeds
120g 1% yogurt
500 cals. F 10g, C 50g, P 50g ..... 18/40/42 .....
1 hour later:
10 min w/u run
semi specific excersizes
SQUAT
95x12
95x15 Alternate sets
STATIC LUNGE R/L 95x12, 95x13
IDIOT! I was doing actual lunges before.. Stepping forward and bending at the knee.. Says right in the name "static" lunge.. So anyways I re-read it and did it already in a split squat position (why isn't it just called split squats??), and did better than I did last time, though it still kills my glutes!! Still curious why I can't do as much as I did with dumbbell split squats.. Higher center of gravity?
As with squats still not able to do 15 for both sets.. That will be my first goal, before upping the weight..
TWO POINT DUMBBELL ROW, ELBOW OUT R/L 45x15x2 Alternate sets
PUSH UPS 3x15 SWISS BALL CRUNCHES 3x15
No problem on the crunches going to 15, so I'll add some weight next time..
Crashed hard after this WO.. It was all I could do to get home (5 min drive) and make my shake.. If it didn't taste so disgusting after being left for an hour I'd make it before hand and drink it right at the gym.. Had to just drink the shake and lie down on the couch for an hour..
I have no idea how I'm supposed to try and do some cardio after my wo..
150g dark meat turkey
60g canned cranberries
4 pieces of whole wheat bread (180g)
20g Hellmann's half fat mayo
(have to remember to make some home-made mayo with olive oil)
8oz 1% milk (chai, no sugar)
250g cottage cheese
20g almonds
120g spinach
100g mandarin oranges (canned)
50g 1% yogurt
220g white flake albacore tuna (canned)
2 tsp lemon juice
1) I shouldn't be eating fruits and starches except for after WO's.. So I'll have to see where I can cut those out of my non WO meals..
2) Cinnamon and apple cider vinegar are good for fat loss.. So I'll be adding those wherever I can..
3) I shouldn't be adding fats to my post WO shakes.. So I'll be cutting the flax out of those..
4) I really should stick to my plan of getting lean before considering eating for mass again..
From what I've read, if you're fat, your body is wired towards fat storage, rather than muscle growth, so if you eat for mass, more of it will be going to fat than if you were leaner to begin with..
So once I get down to say 15% body fat I'll start eating at or above maintenance again..
5) I should do interval training, rather than walks, on my off days..
New Rules of Lifting: Day 8
Pre WO shake:
50g mango puree
120g frozen blueberries
240g 1% milk
5g walnuts
100g fat free* yogurt
(couldn't get the 1% fat one that DOESN'T have corn starch in it..)
ONE HOUR LATER:
10 min w/u run
semi-specific excersizes
Break In Workout B:
DEADLIFT 135 lbs.
135x15x3
I'll try to up the weight next WO..
alternating sets
STEP UP (LEFT/RIGHT) 80x14x2
Upped the weight by 10lbs, still should focus on getting to 15 on each set first, though..
DUMBBELL ONE ARM SHOULDER PRESS (LEFT/RIGHT)
30lbs per arm 2x15
Definately should have pushed myself by going heavier, here..
Decided I like doing them one at a time, best.. Helps work the stabilizers more..
alternating sets
CHIN UPS 1x8
(some old biddy was hogging the lat pull-down machine)
WIDE-GRIP LAT PULL DOWN "11" x12x2
Couldn't go to 15 on these.. Probably cause of the chin ups..
HANGING CHAIR RAISES 10x3
Probably doing them wrong, but those reverse crunches weren't doing anything for me..
So did these instead, and can definitely feel the burn..
PN: Day 1 (well, I'm not doing any of the recipes, yet.. 0% compliant, I guess..).
Pre WO shake:
100g banana
30g protein powder
30 min later:
5 min w/u
Semi-specific excersizes
SQUATS
barx5
95x5
145x3
195x3
215x2
95x15
95x12 (STILL can't do the full 15 for 2!!)
I promised someone on the PN site I'd give it a try.. Doing at least a couple reps at my power lifting weight, so as to not lose strength while undertaking the NROL fat loss I (high rep) program.. I'm dubious, and am asking around wether this "jack of all trades master of none" approach is feasible, but.. I could only get up to 215 before my form started to slip.. Hmmm... The long break?
[size=14pt]Alternating sets[/size]
Static Lunge Left/Right 95x12x2 ditto with lunges.. [
Two point dumbell row, elbow out 50x15x2
[size=14pt]Alternating sets[/size]
Push Ups 15x3
Swiss Ball Crunches 15x3 (didn't feel up to adding weight.. Added reps..)
Either in a smoothy or just in a bowl 
Linear Mode
