Glad I'm not driving you nuts with this! Hehe. To me, the science stuff tends to be the most fun to analyze play with, and you seem to be trying to gauge things using scientific tools & methods.
No, you're not driving me nuts at all.....I'm very much into the science behind all this stuff. Honestly, there's no end to my fascination and willingness to consider all aspects/approaches to dieting & fitness. And yes, I'll admit, I'm not entirely happy with my progress and I would welcome and fully appreciate any and all help you're willing to offer. Please....get into it in full capacity!!!
The other reason I'm commenting, questioning - and quite frankly nitpicking - is that OTHER people will be reading this and getting ideas from it.......your transformation is inspirational and motivational to other people......You got the power.....Aiming for calorie deficits in excess of 1000 calories per day is not really an ideal plan for MOST people.
I can appreciate the concern for what others may read, but I really doubt anyone will really read much of this. Still...keeping it kosher is always good. I also don't see how you perceive what I've done as "transformational"...aside from a few stats & numbers, I've not posted any pics or given any info that makes me stand-out as someone who has done much.
As for the calorie deficit, every day is different....but I'm telling you, at this point I have to exercise this much AND eat that little just to see a wee bit of progress! My "routine" in terms of exercise & eating has evolved because this is what it takes for me to make even small progress. Trust me, I run into people all the time who have lost tons of weight by merely cutting-out bread and taking a walk a few times a week. Not me, I have to go 15-18 hours per week of exercise AND cut way back on my caloric intake. I'm telling you, in ancient times, my kind of people were the last to die from famines!
Now, here's where we get to the you part. You say that you can't possibly see exercising more. I think you're right. In fact, depending on what your goals are (performance? strength? etc.), you may be exercising too MUCH. Calorie estimates aside (again, I think yours are too high), the key is the amount of TIME and INTENSITY of your workouts, and you seem to act as though how much you've done is the key factor, whereas the quality of the workout and the quality of the REST PERIOD AFTER are critical.
I've often considered that concept: that I'm exercising too much. My nutritionist says it's nonsense: exercise burns calories and doing less isn't going to result in more weight loss. As for intensity....when doing cardio, I'm well past my ideal heart-rate. 220 less 43 (my age) = 117 x 80% = 141.6 and most my spinning is done at 150-160, my mountain biking is done at 150-165. Swimming doesn't get as high an HR on account of it just using upper-body, but I'm rarely pacing along. I'm doing BOTH intensity AND time!!! I'm passing people in the pool, only the athletes doing sprints pass me and not going all that much faster. I hear ya on the time/intensity...but I'm there. As for rest, I'll have plenty of time for that when I'm dead.
(billboard saying from years back). I try to get 7 hours of sleep per night and every couple weekends we go upto Lake Arrowhead and I just relax.
Another thing, when I do less....weight-loss entirely stops, progress stops and no benefits are realized. Less does not equal more.
I guess what I wonder is: what are you TRYING to accomplish right now? Is it a body fat loss? Is it improved speed and endurance at the sports you're going at? You talk about maybe doing a triathlon if your knee is ok.
The triathlon is a goal, I just want to complete one. For a person to say they competed in a triathlon is a mark of some athleticism...and a mark I'd like to record as being part of my life. I also like having goals.
What am I trying to accomplish? Some couple years ago I bought a fun sports car. I love the way it feels, I love the way it drives, I love the way it handles, I love the way it looks. I feel proud to own it and to some
LIMITED degree is represents an achievement because not everyone can have one of these. In the same sense, this is what I want from my body. I want to see myself in photographs and not delete them or feel ashamed. I want to wear clothing that doesn't hide my flaws but instead highlights my positive attributes. I want to be comfortable taking off my shirt in public, I'd even like people to think "Wow, he's in great shape and works out"....I want to be proud of myself.
As I'm entering mid-life and coming to terms wth my "youth" being behind me, I want a sense that I've not missed-out on having a fit body at some point in my life. I'm tired of "getting in shape" being part of my plans, I want it to be my reality. (Did Chillen say that?
). I want to know that I'm in great shape and feel like I've pretty much done everything I could to make that happen. I want to see the doctor and be told my bloodwork is awesome and I'm in the upper threshold of health and I've done everything I can to be healthy.
More specifically, I want to be lean, fit and proportional. I want zero-flab around the waist, I'd like some reasonable ab definition and to be tone & cut. I want to find and become the best person I can be. On another note, I'd also like a 2nd woman in the bedroom and so I'm pursuing the more practical of two goals.
(that was a joke for some of you more serious people or Canadians amongst us)
As to the numbers game, I can't tell you if the calipers are right. I find the best method is to use multiple techniques for estimating body fat % and look at error margins. I also like looking at relative gains within a system. Until you see how you are at what seems like the most lean (or closer to it), it's hard to know what that really is. People carry fat different, so 11% bf can look different on different people. Most of us have clear "plateau" markers at certain levels that really change the look and feel.
My body-fat% is taken using digital calipers. The measurements are taken in several areas of my body and the process is done 3x and the average is taken. The calipers are operated by my nutritionist who is a registered dietician, certified trainer, has several degrees, lectures and has been published. He is as qualified to operate the calipers as Wolfgang Puck is to work in a kitchen...or something like that.
You also seem surprised that you can exercise so much and not see much scale movement. Here's the reality: the bulk of what determines that scale movement is what we eat, not what we do.
I totally agree & concur with you. Our bodies are very efficient and once we burn those calories, the body acts to persuade us (through hormones/hunger) to replenish those lost calories. It's what we put in our mouth that makes the biggest difference....agreed. I'm always careful not to let me mind (after doing all this exercise) grant me the right to consume big calories. I train & workout hard, but eat lean, light & smart. I'm aware of it, really.
Could you eat less? I don't know. I have no idea how much you are eating. I can read everything you are writing, but I don't know anything about your estimates on portion amounts. To me, this doesn't really matter now, because you are still losing fat. So there is no big reason to change your diet.
That's exactly what my nutritionist keeps saying. I keep complaining and he keeps smiling and telling me I'm doing awesome. He knows what I'm eating, he says my diet is great...he can't find any flaws (or so he says). The scale movement is slow, but my body-fat% has routinely been falling.
All I know is that your math is clearly wrong, probably wrong in lots of places.
I disagree. Maybe they're off, but not by much and certainly nothing that should affect things in the grand scheme. I've contrasted my Heart-Monitor's calorie-counter to charts that depict calories-per-hour of various exercises....all things considered, it's pretty on-the-mark. As for calories, I've spent a lot of time measuring, reading and learning portions....my guaging is pretty darn accurate and I'm very aware of how easy it is to under-estimate calories! I'm always saying "there's more calories in food then you may imagine" and "you'd be surprised & shocked how it can add-up!".
At your most lean, you won't ever look like a competitive distance runner or cyclist cause that's not your body. I think what you are commenting on about yourself, though, is a lack of proportionality. You don't carry your fat or muscle "evenly" throughout your body. While this is true for most people, it may be especially true for you.
That pretty much sums it up....I'm not built like a cyclist or LD-runner. I was genetically designed to replace the ox when it collapses from exhaustion while working in the fields. "Barrel chest", wide-shoulders, husky...these are the terms people use to describe me. I think this is one of my problems....my expectations and what I can reasonably expect to achieve are not on par with eachother. It's too hard to have an accurate self-perspective. My friend came over the other day and raved about how dramatically different I looked, he said I went through an amazing transformation. Myself; I just don't see it. I'm evidently the worst judge when it comes to these matters....BUT I do see msyelf in the mirror and want to be leaner/thinner. Again, I need to get some pics taken....it amazes me that you have such insight when you've not really ever seen me before, but you seem on-mark with most your comments.
Ultimately, if you care about a "look" you would have to plan around this very carefully. You can't spot reduce, of course, but you can target muscles in different ways. Also, if you care about athletic performance and your distribution harms your athletic performance, then you also might want to start caring about this. Otherwise, it's one of those things you just accept about yourself! Hehe.
At first, I exercised because I wanted to lose weight....but at this point I really enjoy & need my spinning, biking & swimming. It's something I do, it's something I enjoy....it's part of me.
