BTW, are you still offering music for workouts? I'd love some!
BSL's BS-Lounge, please come again!
- Thread starter BikeSwimLaugh
- Start date
Diane.....my level of "greatness"??? Pahhh-leeease! I'm hardly anywhere near that level, I'm totally dismissable. You have to understand, I was NEVER the guy who got noticed or had any attractive qualities that caught anyone's attention.
You know the story, when the weather got hot and I tossed my heavy-bulky mountain bike shorts for some lycra cycling shorts and my wife and her trainer started telling me how good my legs & butt looked...it blew my mind that I had anything in the way of attractive qualities. Fact is, as I've continued to lose weight and dress leaner, I've noticed (at markets, banks, the gym, etc).....a guy can actually get a few looks from woman. I'll take any incentive where I can find it! Doesn't mean I'm gonna cheat on my wife....I'm just striving (for the first time in my life) to actually enjoy my body and realize I have attractively redeeming qualities. My first & primary goal is health, but feeling good about my body and not having to hide it has been an added plus. Nuff said and I know you very well understand.
As for music, I have a few CD's but I'm gonna try to get my brother to upload them and host them on his website...so in the future I can reference his site for music, I should have it done soon and I'll announce it on the forum.
OKAY.....results time!!!!!!
My nutritionist always does "first impresssions"...that's where he look at me and assesses the overall picture and tries to guess what we'll see on the scale & body-fat calipers. He was blown-away, he said of all the times he's seen me, this was the most dramatic change yet. I told him I was just wearing black, but he insists (correctly) that he's seen me in black before and I'm not giving myself enough credit. He may have a point there; I'm my own worst critic...no results or progress is good enough...and I'm not doing it for reverse-attention, I truly have issues with giving myself credit for what I've done. But this time I feel good (not great, but good) about results.
We've got Weight-loss AND Fat-loss AND Muscle-gain....
Body-Fat% dropped -1.66%
By percentage, I've lost -4.38 pounds of pure nasty fat. Alan says that's about half a milk-carton of size and great progress.
The weight-scale (that which I'm not supposed to care about) says I've dropped -1.75 pounds. Which means, if I've lost 1.6% of body-fat and 4.38 pounds, then I must have gained +2.63 pounds of lean muscle.
So:
Body-Fat% - 1.66%
Fat weight lost -4.38 pounds
Lean weight gained +2.63 pounds
Total weight lost -1.75 pounds
Alan takes several body-fat caliper readings and does this three times, the average is then contrasted from my last reading, which showed that I lost 1.6%..which equates to 4.38 pounds of actual fat lost, but since the scale only shows 1.75 pounds lost, the difference must be in muscle-gain...and so the results go.
Given that I've worked-out so hard & long (averaging about 17 hours per week) and I've eaten so little (averaging a deficit of some 1,400 per day).....I personally feel my results are in the mediocre range. I think I should have lost more fat and weight overall, but this is my reality. I was hungry very often and I exercised like a banshee: I don't think I could eat much less or exercise much more. My assessment; okay to good results.
Alan says it's amazing results, especially since I lost fat AND gained muscle. I dunno, but nobody would argue that the direction is good.....weight down, fat down, looking/feeling leaner.....so there we are.
You know the story, when the weather got hot and I tossed my heavy-bulky mountain bike shorts for some lycra cycling shorts and my wife and her trainer started telling me how good my legs & butt looked...it blew my mind that I had anything in the way of attractive qualities. Fact is, as I've continued to lose weight and dress leaner, I've noticed (at markets, banks, the gym, etc).....a guy can actually get a few looks from woman. I'll take any incentive where I can find it! Doesn't mean I'm gonna cheat on my wife....I'm just striving (for the first time in my life) to actually enjoy my body and realize I have attractively redeeming qualities. My first & primary goal is health, but feeling good about my body and not having to hide it has been an added plus. Nuff said and I know you very well understand.
As for music, I have a few CD's but I'm gonna try to get my brother to upload them and host them on his website...so in the future I can reference his site for music, I should have it done soon and I'll announce it on the forum.
OKAY.....results time!!!!!!
My nutritionist always does "first impresssions"...that's where he look at me and assesses the overall picture and tries to guess what we'll see on the scale & body-fat calipers. He was blown-away, he said of all the times he's seen me, this was the most dramatic change yet. I told him I was just wearing black, but he insists (correctly) that he's seen me in black before and I'm not giving myself enough credit. He may have a point there; I'm my own worst critic...no results or progress is good enough...and I'm not doing it for reverse-attention, I truly have issues with giving myself credit for what I've done. But this time I feel good (not great, but good) about results.
We've got Weight-loss AND Fat-loss AND Muscle-gain....
Body-Fat% dropped -1.66%
By percentage, I've lost -4.38 pounds of pure nasty fat. Alan says that's about half a milk-carton of size and great progress.
The weight-scale (that which I'm not supposed to care about) says I've dropped -1.75 pounds. Which means, if I've lost 1.6% of body-fat and 4.38 pounds, then I must have gained +2.63 pounds of lean muscle.
So:
Body-Fat% - 1.66%
Fat weight lost -4.38 pounds
Lean weight gained +2.63 pounds
Total weight lost -1.75 pounds
Alan takes several body-fat caliper readings and does this three times, the average is then contrasted from my last reading, which showed that I lost 1.6%..which equates to 4.38 pounds of actual fat lost, but since the scale only shows 1.75 pounds lost, the difference must be in muscle-gain...and so the results go.
Given that I've worked-out so hard & long (averaging about 17 hours per week) and I've eaten so little (averaging a deficit of some 1,400 per day).....I personally feel my results are in the mediocre range. I think I should have lost more fat and weight overall, but this is my reality. I was hungry very often and I exercised like a banshee: I don't think I could eat much less or exercise much more. My assessment; okay to good results.
Alan says it's amazing results, especially since I lost fat AND gained muscle. I dunno, but nobody would argue that the direction is good.....weight down, fat down, looking/feeling leaner.....so there we are.
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Nice job, BSL! What is the time period for those results--like, how long since your last assessment?
RELATIVELY SPEAKING, losing 4 lbs at this point is great progress, and a bigger marker of progress than when you first got started. A 100-lb person is going to "show" the loss of 4 lbs more than a 200 lb person--see what I mean? What is your overall body fat percentage? I think you said recently that you thought another 10-15 lbs of fat and you're guessing you'll be where you want to be...4 lb progress toward that goal is HUGE!
Get your thyroid panel done--I mean it, and you promised!
RELATIVELY SPEAKING, losing 4 lbs at this point is great progress, and a bigger marker of progress than when you first got started. A 100-lb person is going to "show" the loss of 4 lbs more than a 200 lb person--see what I mean? What is your overall body fat percentage? I think you said recently that you thought another 10-15 lbs of fat and you're guessing you'll be where you want to be...4 lb progress toward that goal is HUGE!
Get your thyroid panel done--I mean it, and you promised!
THAT is an excellent question!
Uptil now, my nutritionist has been using some digital calipers on me. They're very consistent & accurate, but what we've discovered is that the calipers only show the BF% at the exactly locations where you're being pinched!
When we first started he would take 3 areas and 2 of them were my abdomin. We started around 22% and watched it go down to 11.8%....but everyone was telling me there was no way I was ~12%
Then we started pinching the love-handles and some areas on my back: boom...I was back up to the 25%, but if you put the calipers on my calves, it'd be about 2%...so my point is, we don't know my overall BF%.
The "Water Tank" is poo-poo'd by my nutritionist....he says it doesn't account for bone-density or your hydration level. He says the "Golden Standard" is DEXA...which I keep putting-off but will schedule. I'd like to get a good overall idea where I'm at. One quick note, Alan (my nutritionist) is in VERY good shape and looks quite lean....the DEXA brought him in at like 25%. I'm encouraging him to get the water-tank just for comparison purposes. I bet the water-tank would bring Alan in as much as 7-10% leaner!
Tell ya what...the next time I get any blood-work done, I'll be sure they include a complete throid panel. Since I'm still losing weight and making progress, I don't think I need to go out of my way to get pricked & drained. It's not so much the quick pain, it's the haul to the hospital, parking, waiting, etc.
Thanks for the interest Diane, and I agree with you....at my level 4.3 pounds of fat loss is good. Alan says it's half of a one-gallon container of milk...that's a lot of fat to come off, I'm happy AND continuing to keep it up!
Saturday 7/26
Even though I did it yesterday, I hit it again today!
Zone bar 190
20 cals in low-carb MONSTER energy drink....git on dat horse!
1-hr Spin-Class
2 miles on the treadmill
1.5-hr Spin-Class
Swam a mile
3.45 hours total time
2,460 calories
during which I drank my protein shake, ate another Zone Bar and had 4 bottles of diluted accelerade (160 calories total)
Lunchy:
Tri-Salad (2 scoops tuna on salad) light dressing, 2 slices wheat bread
went home & rested a bit....had a few pieces of dark chocolate 180 cal's
Dinner:
large salad
1 slice pizza
picked at some pasta
joined the kids with some marshmellow's, strawberries & chocolate going high at 1,400 cals
I'm not going to do the math, but it's gotta be good
Even though I did it yesterday, I hit it again today!
Zone bar 190
20 cals in low-carb MONSTER energy drink....git on dat horse!
1-hr Spin-Class
2 miles on the treadmill
1.5-hr Spin-Class
Swam a mile
3.45 hours total time
2,460 calories
during which I drank my protein shake, ate another Zone Bar and had 4 bottles of diluted accelerade (160 calories total)
Lunchy:
Tri-Salad (2 scoops tuna on salad) light dressing, 2 slices wheat bread
went home & rested a bit....had a few pieces of dark chocolate 180 cal's
Dinner:
large salad
1 slice pizza
picked at some pasta
joined the kids with some marshmellow's, strawberries & chocolate going high at 1,400 cals
I'm not going to do the math, but it's gotta be good
Sunday 7/28
No exercise today....no spinning, no weights, no elliptical..but I did get in the pool and play around with the kids. Just decided to take one full day off to let my body recoop & rest. Since I did the spin/swim thing two days in a row, I was actually a bit worn/tired.
As for food....just took it easy and kept it light. Didn't really keep track. Back "on it" tomorrow...
No exercise today....no spinning, no weights, no elliptical..but I did get in the pool and play around with the kids. Just decided to take one full day off to let my body recoop & rest. Since I did the spin/swim thing two days in a row, I was actually a bit worn/tired.
As for food....just took it easy and kept it light. Didn't really keep track. Back "on it" tomorrow...
Very nice Kraken, bet you stared at the screen for 10 minutes before that crack worked it's way into your thought pattern.
Ahem...
Monday 7/28
60 cal's of yogurt
Spicy Tuna Salad
Caterpillar roll
1/2-order 911 roll let's go high & call it at 1,300
1.5 hours in spin-class
1.75 hours playing racquetball (winning all but one of my games!)
HR-monitor had me at 2,000 calories
3-scoop tuna salad (10 ounces tuna & salad)
2 pieces whole wheat toast
5 squares of dark chocolate let's call it 1,000 calories
Calories in: 2.360
Exercise: 2,000
BMR: 2,050 (2,350 less the 3.25 hours during exercise, can't double-count)
Deficit: 1,690 58%
I'm back on the racquetball court & kickin' ass again. The knee brace seems to help a bit, but I don't think it's a major thing....if I twist wrong again, I'm going down....but at least the brace helps me remember to take it easy. I really enjoy the sport, it's not quite as cardio as spinning or swimming, but it's competitive and I love talkin' smack on the court.
On another note, I just received in the mail Oomph!'s limited edition 2008 Distance Triathlon suit...very cool & aggressive graphics, can't wait to try it on and see how it fits. The wife & trainer have me fooled into thinking I look good in these things...and I'm shallow enough to embrace such notion!
Ahem...
Monday 7/28
60 cal's of yogurt
Spicy Tuna Salad
Caterpillar roll
1/2-order 911 roll let's go high & call it at 1,300
1.5 hours in spin-class
1.75 hours playing racquetball (winning all but one of my games!)
HR-monitor had me at 2,000 calories
3-scoop tuna salad (10 ounces tuna & salad)
2 pieces whole wheat toast
5 squares of dark chocolate let's call it 1,000 calories
Calories in: 2.360
Exercise: 2,000
BMR: 2,050 (2,350 less the 3.25 hours during exercise, can't double-count)
Deficit: 1,690 58%
I'm back on the racquetball court & kickin' ass again. The knee brace seems to help a bit, but I don't think it's a major thing....if I twist wrong again, I'm going down....but at least the brace helps me remember to take it easy. I really enjoy the sport, it's not quite as cardio as spinning or swimming, but it's competitive and I love talkin' smack on the court.
On another note, I just received in the mail Oomph!'s limited edition 2008 Distance Triathlon suit...very cool & aggressive graphics, can't wait to try it on and see how it fits. The wife & trainer have me fooled into thinking I look good in these things...and I'm shallow enough to embrace such notion!
Nope Steve took about a nanosecond. The same amount of time you'll last with your spin girls.
So your saying I have a chance???????
(Jim Carey in Dumb & Dumber)
Weds 7/30
2/3-cup wheat-based LIFE cereal 160
1/2-cup orange juice 80
1hr spin class
3/4-mile treadmill
1hr spin class
swam 1 mile
3.5 hours 2,050 calories
chicken breast salad 550
2 pieces bread 300
chocolate 200
spicy tuna salad 470
sunkissed roll 750
hawaiin roll 410
frozen yogurt 140
Calories in: 3,060
exercise 2,050
BMR: 2,050
Deficit: 1,040 74.5%
Thurs 7/30
Zone bar 190
weight-training with Roz
weight-training by myself
elliptical for 35 minutes 1,150 calories
6" subway tuna on wheat 500
assorted fruit 200
BBQ chicken salad 325
2 sm slices pizza (not the pesto/cheese) 450
evil desert 500
Calories in: 2,165
Exercise 1,150
BMR 2,150
Deficit: 1,135 65%
Zone bar 190
weight-training with Roz
weight-training by myself
elliptical for 35 minutes 1,150 calories
6" subway tuna on wheat 500
assorted fruit 200
BBQ chicken salad 325
2 sm slices pizza (not the pesto/cheese) 450
evil desert 500
Calories in: 2,165
Exercise 1,150
BMR 2,150
Deficit: 1,135 65%
Wed 8/6
Have NOT been slacking, just busy...
Oatmeal w/flax 180
1-hr spin class
1-mile on treadmill
2nd 1-hr spin class
swam a mile in the pool 2,210 calories burned
Tuna salad 450
2 pieces wheat bread 170
Zone bar 190
Louisiana blackened catfish
2 pieces bread
1 small potato
1-cup popcorn 900 calories
Calories in: 1,890
Exercise 2,210
BMR 2,050
Deficit: 2,370 44%
Too low, but I'm feeling mighty thin today
Have NOT been slacking, just busy...
Oatmeal w/flax 180
1-hr spin class
1-mile on treadmill
2nd 1-hr spin class
swam a mile in the pool 2,210 calories burned
Tuna salad 450
2 pieces wheat bread 170
Zone bar 190
Louisiana blackened catfish
2 pieces bread
1 small potato
1-cup popcorn 900 calories
Calories in: 1,890
Exercise 2,210
BMR 2,050
Deficit: 2,370 44%
Too low, but I'm feeling mighty thin today
Tues 8/12
Oatmeal w/flax 180
Zone bar 190
Wheat pasta & general foraging 400
1 hour weight training 460
45 minutes elliptical 480
Protein shake
4 prunes & some nuts
some trail mix
salad
piece of chicken
1 slice bread
1/2-cup beans
dark chocolate 1000
Calories in: 1,800
exercise: 960
BMR 2150
Calorie deficit: 1,310 58%
Oatmeal w/flax 180
Zone bar 190
Wheat pasta & general foraging 400
1 hour weight training 460
45 minutes elliptical 480
Protein shake
4 prunes & some nuts
some trail mix
salad
piece of chicken
1 slice bread
1/2-cup beans
dark chocolate 1000
Calories in: 1,800
exercise: 960
BMR 2150
Calorie deficit: 1,310 58%
I got sick of keeping a food journal....after so many days of counting you sorta get used to knowing how much to eat and keeping is clean. I think a journal is good every now and then just to get you re-aligned & connected to portions!
More good stuff. I saw my nutritionist today and we got some great results!
Scale weight: DOWN 3.5 pounds
Body-Fat% by calipers: Down 1.54%
Lean muscle: GAINED 0.96 POUNDS
Actual Fat-Lost: 4.37 POUNDS
Nutritionist assessment: EXCELLENT PROGRESS!
And who says you can't lose fat AND gain muscle at the same time?
More good stuff. I saw my nutritionist today and we got some great results!
Scale weight: DOWN 3.5 pounds
Body-Fat% by calipers: Down 1.54%
Lean muscle: GAINED 0.96 POUNDS
Actual Fat-Lost: 4.37 POUNDS
Nutritionist assessment: EXCELLENT PROGRESS!
And who says you can't lose fat AND gain muscle at the same time?
Okay...I'm positively burned-out on reporting all my food every day. I haven't fallen-off the diet wagon, just not reporting constantly. The thing is, I've discovered that keeping a food-journal is like getting a re-alignment; it helps you re-focus on exactly what you are eating....and after a couple weeks you've reset your visual and psychological intake so you're good to go again. I'm sure, over time, I may drift back into higher intake....so every now and then I'll get text-driven and keep a jounral....but right now I'm feeling great, getting results and making progress.
I bought a close-out tri-suit and thought I'd take a few pics before un-peeling it. When you spin/run/swim....nothing is more practical or comfortable to wear. Don't worry, I keep a shirt on other then when I'm in the pool. But the suit lets me wear a chest-strap for the HR-monitor while in the pool and provide a pocket to hold my underwater ipod player. Beyond that rationalization, I just love wearing 'em.
Anyways, here's a pic I took of myself. The high-cut of the suit doesn't do much for my chest...but I think I'm getting more cut and the muscle is showing. I sure hope the gay-following of the COL doesn't find their way to my journal!
Click on "thumbnails" to enlarge.
I bought a close-out tri-suit and thought I'd take a few pics before un-peeling it. When you spin/run/swim....nothing is more practical or comfortable to wear. Don't worry, I keep a shirt on other then when I'm in the pool. But the suit lets me wear a chest-strap for the HR-monitor while in the pool and provide a pocket to hold my underwater ipod player. Beyond that rationalization, I just love wearing 'em.
Anyways, here's a pic I took of myself. The high-cut of the suit doesn't do much for my chest...but I think I'm getting more cut and the muscle is showing. I sure hope the gay-following of the COL doesn't find their way to my journal!
Click on "thumbnails" to enlarge.
Attachments
Thanks guys!
I'm really trying hard and I am making progress!
Tonight I took one spin class, ran 3 miles and swam a mile. I'm nowhere near you Chillen, but I'm on your same trail.
I'm really trying hard and I am making progress!
Tonight I took one spin class, ran 3 miles and swam a mile. I'm nowhere near you Chillen, but I'm on your same trail.
I'm reviving my journal. I have not slipped off the program....just got tired of logging everything every day.
Since last entry, I've lost more weight and dropped more bodyfat%...things are going well but as I approach the last of the fat, it's getting tougher. My body has totally adapted to the cardio and I'm frankly concerned that I'm becoming too thick & muscle-bound. I can use some more in my arms (who couldn't)...but my chest, back, shoulders & legs are just getting dense/thick.
At present, I'm 5' 8" and weighing-in at 229.25 but I'm only about 10 pounds away from having a 6-pack so you know it's just a lot of muscle. Looking around the spin-class, my upper-body & chest is just so thick & wide compared to the mortals, I mean...other people.
Anyways....
5 prunes & small handful of peanuts, about 1/2-cup orange juice and something else that I can't remember....but it was lean, figure about 250 calories
4 hours at gym doing spinning, running & swimming. HR-monitor says 2,820 calories and I believe it; that first spin-instructor was brutal and my heart-rate was around 158-167 most the time...dayum!!!! but in a good way.
at gym: zone bar 210 cals and protein shake with lite soy-milk 290 cals
Sharky's naked chicken tostada w/o sour cream 420 cals
2 pieces dark chocolate 80 cals
1/2-cup rice, vege's and about 4 ounces chicken
80 cal yogurt
2 turkey sticks 80
Calories in: 1,860
Calries burned 2,820
BMR (less 4 hours) 1900
Calorie deficit: 2,860 61% deficit
Mon: 1/2 spin-class, 2 hours racquetball
Tues: train 1hr w/trainer, then 1 hour weights on my own
Wed: 2.25 miles on T-mill, 2 spin-classes, swim 1 mile in pool 3.75hrs, 2,280 cals
Thurs: train 1hr w/trainer, then 1 hour weights on my own
Fri: 2.25 miles on T-mill, 2 spin-classes, swim 1 mile in pool 3.75hrs, 2,280 cals
Sat: rest day or weights on my own
Sun: 4 hours spin/run/swim
The torture will continue until my body cooperates...despite the calorie deficit and intense routine, my progress is still challenged. Nutrient timing is EVERYTHING....I always eat a fair meal a few hours before weights and during weights I sip on a protein shake and then follow-up with a solid meal...you can't build if you don't have the materials. Later on, I run lean again. My nutritionist says he's never had a client work and fight so hard to make progress. I probably do have a slow thyroid or something, but in the end less calories will result in fat loss and so I say "no" to drugs or chemical manipulation or the metabolism. Anything worth having in this world is something you have to work for!
Since last entry, I've lost more weight and dropped more bodyfat%...things are going well but as I approach the last of the fat, it's getting tougher. My body has totally adapted to the cardio and I'm frankly concerned that I'm becoming too thick & muscle-bound. I can use some more in my arms (who couldn't)...but my chest, back, shoulders & legs are just getting dense/thick.
At present, I'm 5' 8" and weighing-in at 229.25 but I'm only about 10 pounds away from having a 6-pack so you know it's just a lot of muscle. Looking around the spin-class, my upper-body & chest is just so thick & wide compared to the mortals, I mean...other people.
Anyways....
5 prunes & small handful of peanuts, about 1/2-cup orange juice and something else that I can't remember....but it was lean, figure about 250 calories
4 hours at gym doing spinning, running & swimming. HR-monitor says 2,820 calories and I believe it; that first spin-instructor was brutal and my heart-rate was around 158-167 most the time...dayum!!!! but in a good way.
at gym: zone bar 210 cals and protein shake with lite soy-milk 290 cals
Sharky's naked chicken tostada w/o sour cream 420 cals
2 pieces dark chocolate 80 cals
1/2-cup rice, vege's and about 4 ounces chicken
80 cal yogurt
2 turkey sticks 80
Calories in: 1,860
Calries burned 2,820
BMR (less 4 hours) 1900
Calorie deficit: 2,860 61% deficit
Mon: 1/2 spin-class, 2 hours racquetball
Tues: train 1hr w/trainer, then 1 hour weights on my own
Wed: 2.25 miles on T-mill, 2 spin-classes, swim 1 mile in pool 3.75hrs, 2,280 cals
Thurs: train 1hr w/trainer, then 1 hour weights on my own
Fri: 2.25 miles on T-mill, 2 spin-classes, swim 1 mile in pool 3.75hrs, 2,280 cals
Sat: rest day or weights on my own
Sun: 4 hours spin/run/swim
The torture will continue until my body cooperates...despite the calorie deficit and intense routine, my progress is still challenged. Nutrient timing is EVERYTHING....I always eat a fair meal a few hours before weights and during weights I sip on a protein shake and then follow-up with a solid meal...you can't build if you don't have the materials. Later on, I run lean again. My nutritionist says he's never had a client work and fight so hard to make progress. I probably do have a slow thyroid or something, but in the end less calories will result in fat loss and so I say "no" to drugs or chemical manipulation or the metabolism. Anything worth having in this world is something you have to work for!