Monday, November 23, 2009
Weight update. LOL IT RYMEZ! v34
Despite the fact that I ate off plan on Wednesday, it's been a really good week. On Wednesday morning, I hit my lowest weight since May. I weighed 314.6 pounds. I'm up 1.6 pounds from that, but my loss score for the week is still a solid 4.4. Measurements dropped almost everywhere, which was nice to see. Best part: my lifting numbers have improved significantly.
Monday, November 16, 2009
Weight update. LOL IT RYMEZ! v33
It's been a strange week. I went from losing weight at a decent rate to turning around and actually gaining 1.2 pounds. My loss score also came in at -3.7.
My diet for the week was the same. What changed? Exercise. That's right. I did my first full week back on the weight training program, and I went from losing weight at a rate of half a pound a day to gaining weight. On the up side, I now know for a fact that my workout program works. I also know that I was, in fact, losing as I was gaining last time I went with this approach. That's reassuring, and it means that I don't need to return to the pure low carbohydrate approach in order to lose body fat.
Unfortunately, this means that I need a new metric for tracking body fat loss. Weight obviously doesn't paint an accurate picture anymore, and measurements aren't as valuable as they once were. Guess I'll have to start using the calipers I bought ages ago. They're hard to use accurately because if you vary the positioning on them even a little, you can get a very different number. It's obnoxious, but it'll have to do.
My diet for the week was the same. What changed? Exercise. That's right. I did my first full week back on the weight training program, and I went from losing weight at a rate of half a pound a day to gaining weight. On the up side, I now know for a fact that my workout program works. I also know that I was, in fact, losing as I was gaining last time I went with this approach. That's reassuring, and it means that I don't need to return to the pure low carbohydrate approach in order to lose body fat.
Unfortunately, this means that I need a new metric for tracking body fat loss. Weight obviously doesn't paint an accurate picture anymore, and measurements aren't as valuable as they once were. Guess I'll have to start using the calipers I bought ages ago. They're hard to use accurately because if you vary the positioning on them even a little, you can get a very different number. It's obnoxious, but it'll have to do.
Sunday, November 08, 2009
Weight update. LOL IT RYMEZ! v32
It has recently been brought to my attention that I haven't posted anything in a while. That's because I've been hovering in the 220-230 range for a while now. At this moment, I'm sitting at 315.4, and have been losing around 0.5-1.5 pounds a day for the last week. Guess I've found something that works for me.
This places me (back) at forty pounds above my goal weight. I've got quite a way to go, but now I feel like it's attainable again. Go me. :P
Interestingly enough, I've changed very little from what I was doing before. I'm eating around 2,800 calories a day, and all the stuff I'm eating is the same. The difference is the order in which I'm eating them - I'm now chasing the protein portion of my meals (eggs or hamburgers) with the carbohydrate portion (oatmeal) to slow the carbohydrate's digestion. This lowers the blood glucose impact dramatically and allows me to eat more carbohydrates while continuing to lose weight.
I've also had some respiratory issues recently, so my trips to the gym have been minimal. That's changing next week, though. I intend to start going three times a week again, returning to the same program I used before. It worked well then, and I expect it will continue to.
This places me (back) at forty pounds above my goal weight. I've got quite a way to go, but now I feel like it's attainable again. Go me. :P
Interestingly enough, I've changed very little from what I was doing before. I'm eating around 2,800 calories a day, and all the stuff I'm eating is the same. The difference is the order in which I'm eating them - I'm now chasing the protein portion of my meals (eggs or hamburgers) with the carbohydrate portion (oatmeal) to slow the carbohydrate's digestion. This lowers the blood glucose impact dramatically and allows me to eat more carbohydrates while continuing to lose weight.
I've also had some respiratory issues recently, so my trips to the gym have been minimal. That's changing next week, though. I intend to start going three times a week again, returning to the same program I used before. It worked well then, and I expect it will continue to.
Sunday, August 23, 2009
Weight update. LOL IT RYMEZ! v31
The news is pretty decent this week. I gained 0.4 pounds, but managed a loss score of 1.6. Measurement changes were odd this week, with a gain in the neck, but a loss almost everywhere else. I'd expected weird numbers this week since I switched to oatmeal and ditched apples, so this didn't really come as a surprise.
My weight training numbers haven't changed much this week, but that's because I'm still focusing on form. Despite maintaining proper form on bench, I'm steadily noticing improvements in the ease with which I complete reps, so while the numbers aren't changing, I am getting stronger. I'm having some trouble with the squat hurting my right arm, so that exercise is probably going to be replaced by the hip press. I can't find a free weight alternative that doesn't bother me. I'm also looking hard at replacing the lat pull down with either the cable row, or the mid row machine. I like the motion more, frankly, and they hit the rear delts a lot harder.
My weight training numbers haven't changed much this week, but that's because I'm still focusing on form. Despite maintaining proper form on bench, I'm steadily noticing improvements in the ease with which I complete reps, so while the numbers aren't changing, I am getting stronger. I'm having some trouble with the squat hurting my right arm, so that exercise is probably going to be replaced by the hip press. I can't find a free weight alternative that doesn't bother me. I'm also looking hard at replacing the lat pull down with either the cable row, or the mid row machine. I like the motion more, frankly, and they hit the rear delts a lot harder.
Sunday, August 16, 2009
Weight update. LOL IT RYMEZ! v30
Forgot to post last week, so here's a double shot. As of 8/9/09, I'd lost 1.4 pounds, with a loss score of 4.9. This week's numbers were far more strange, with weight loss of 3.4 pounds and a loss score of just 3.9. Solid numbers, but I'm surprised that my weight loss spiked so high this week. It's probably due to my lack of progress at the gym. I decided to take a few days to focus on correcting my form, and haven't increased weight or reps as a result.
I did end up returning to the low GI approach. I felt miserable doing low carb again, and I don't think faster weight loss is worth the way I felt while eating that way. My lifting also suffered as a result of returning to low carb, so I decided to scrap it entirely. I won't be trying it again. Low GI just seems to work better for me, so it's here to stay.
I did end up returning to the low GI approach. I felt miserable doing low carb again, and I don't think faster weight loss is worth the way I felt while eating that way. My lifting also suffered as a result of returning to low carb, so I decided to scrap it entirely. I won't be trying it again. Low GI just seems to work better for me, so it's here to stay.
Monday, July 20, 2009
Weight update. LOL IT RYMEZ! v29
This week was pretty solid. I'm down 2.8 pounds, with a loss score of 3.8. The numbers aren't amazing, but they're no longer stagnant. It appears that the change I made to my diet worked out for the best.
Apples are no longer a part of my intake. My energy level tanked for the week, but I feel a lot better now. I reflected on what I changed to make my losses grind to a halt, and realized that it was moving from a low carbohydrate to a low glycemic index approach. All it really took to get back on track was returning to what worked so well for me to begin with.
Something good did come out of this experience. I now know how many carbohydrates I can consume on a daily basis in order to maintain my weight. While this isn't useful information right now, it will be when I achieve my goal weight and want to maintain it. All that I need to do is eat as I do now, with a few apples thrown in, and I'll stay roughly steady. While it may have taken several months to figure this out, it's something I would have had to figure out eventually anyway. I don't feel like I lost anything in the process.
Now, for the reason that my results weren't particularly exceptional. I'm no longer doing cardio every night. Cardio will now be confined to lifting nights. It will only be done to maintain and enhance my conditioning. Weight lifting is vastly superior for burning calories because of the tremendous boost it gives your metabolism, so there's little reason to do a lot of heavy cardio. This has the added bonus of freeing up my non-lifting nights for other things, which isn't something I'll complain about.
My lifting has also undergone a minor tweak. I've slowed it down in two ways. My rep target on weight increases will be reduced from ten to eight. I'll also be confining my rep increases to one per lifting session. These changes have dramatically reduced my soreness level after lifting, while also allowing me to improve my form. I'm quite happy with the results so far, as I'm now much more comfortable the day after I lift.
With any luck, I'll now resume my slow march toward 275.
Apples are no longer a part of my intake. My energy level tanked for the week, but I feel a lot better now. I reflected on what I changed to make my losses grind to a halt, and realized that it was moving from a low carbohydrate to a low glycemic index approach. All it really took to get back on track was returning to what worked so well for me to begin with.
Something good did come out of this experience. I now know how many carbohydrates I can consume on a daily basis in order to maintain my weight. While this isn't useful information right now, it will be when I achieve my goal weight and want to maintain it. All that I need to do is eat as I do now, with a few apples thrown in, and I'll stay roughly steady. While it may have taken several months to figure this out, it's something I would have had to figure out eventually anyway. I don't feel like I lost anything in the process.
Now, for the reason that my results weren't particularly exceptional. I'm no longer doing cardio every night. Cardio will now be confined to lifting nights. It will only be done to maintain and enhance my conditioning. Weight lifting is vastly superior for burning calories because of the tremendous boost it gives your metabolism, so there's little reason to do a lot of heavy cardio. This has the added bonus of freeing up my non-lifting nights for other things, which isn't something I'll complain about.
My lifting has also undergone a minor tweak. I've slowed it down in two ways. My rep target on weight increases will be reduced from ten to eight. I'll also be confining my rep increases to one per lifting session. These changes have dramatically reduced my soreness level after lifting, while also allowing me to improve my form. I'm quite happy with the results so far, as I'm now much more comfortable the day after I lift.
With any luck, I'll now resume my slow march toward 275.
Monday, July 13, 2009
Weight update. LOL IT RYMEZ! v28
The news this week isn't so hot. I'm up two pounds with a loss score of -2.5. Some change seems to be in order. I've been stalled out around 320 for months now. This might be in part because of the rate at which I'm building muscle, but my measurements aren't changing much, either.
I've got a few options right now, and I'm going to be trying all three together this next week. The easiest one is simply to eliminate the overeating I do on weekends. Genghis Grill may be diet-friendly, but if I eat three big bowls of meat, my body still breaks the excess down and converts it to carbohydrates. Considering how much I eat over the week, I don't have a tremendous margin for error, and I think that part of my problem is that I'm overwhelming that margin. If I simply reduce the amount of eating I do over the weekend, that should help a lot.
Restaurants are also a problem during the week. I've been having different things for breakfast and lunch at various places, and I'm starting to think that there might be a lot of hidden sugar there that I simply don't know about. Because of this, I'm no longer going to be eating at restaurants during the week. I can't risk it if I want to make progress.
The third option is one that I've tried before with very positive results. Reducing the amount of meat I eat improved my weight loss. The only problem I have with it now is that my weight training has been going very well, and I'm worried that reducing my protein intake will negatively impact it. However, at this point, I'm willing to risk it. A few months of dieting without change in weight will do that to ya.
At the moment, I'm eating about 256 grams of protein a day. If I implement the reductions I'm considering, that number will be slashed back to 170 grams a day. That's a lot of lost protein. However, it may have no effect on my weight training at all. The only way to find out is to try it.
I probably shouldn't do all three of these things at once, but I'm a little frustrated, and it'll make me feel better. Fuck it. Worst case, I'll lose a few pounds, and a few pounds off my bench press. If it doesn't work out, I'll keep the first two changes and revert to my current weekday consumption all the time, with no special allowances on weekends. At least that'll make things consistent, if not fast.
I've got a few options right now, and I'm going to be trying all three together this next week. The easiest one is simply to eliminate the overeating I do on weekends. Genghis Grill may be diet-friendly, but if I eat three big bowls of meat, my body still breaks the excess down and converts it to carbohydrates. Considering how much I eat over the week, I don't have a tremendous margin for error, and I think that part of my problem is that I'm overwhelming that margin. If I simply reduce the amount of eating I do over the weekend, that should help a lot.
Restaurants are also a problem during the week. I've been having different things for breakfast and lunch at various places, and I'm starting to think that there might be a lot of hidden sugar there that I simply don't know about. Because of this, I'm no longer going to be eating at restaurants during the week. I can't risk it if I want to make progress.
The third option is one that I've tried before with very positive results. Reducing the amount of meat I eat improved my weight loss. The only problem I have with it now is that my weight training has been going very well, and I'm worried that reducing my protein intake will negatively impact it. However, at this point, I'm willing to risk it. A few months of dieting without change in weight will do that to ya.
At the moment, I'm eating about 256 grams of protein a day. If I implement the reductions I'm considering, that number will be slashed back to 170 grams a day. That's a lot of lost protein. However, it may have no effect on my weight training at all. The only way to find out is to try it.
I probably shouldn't do all three of these things at once, but I'm a little frustrated, and it'll make me feel better. Fuck it. Worst case, I'll lose a few pounds, and a few pounds off my bench press. If it doesn't work out, I'll keep the first two changes and revert to my current weekday consumption all the time, with no special allowances on weekends. At least that'll make things consistent, if not fast.
Subscribe to:
Posts (Atom)
Posts
