Today's Weigh-In: 219.8 lbs.
5-Day Average: 219.6 lbs.
I'm about to lose a 218.0 lb weigh in from my average, so unless I can get 218 or below tomorrow my average will continue to go up. Oh well. My eating was great yesterday and will be great today as well. I fully expect to be 215 by the end of the month. I know that when I get my diet dialed in, along with the exercise, the weight comes off quick. It's just hard to maintain that level of commitment for an extended period of time. I'm still trying to figure out what permanent changes I can make to make it easier for me to stick to a perfect diet 99% of the time, but I haven't come up with anything yet.
February I'm going to do an alcohol free month. When I did it last month I lost weight faster than I ever have, so I know it's affecting me negatively. I've cut back on the amount I drink by a vast amount since I started this whole thing, but I do tend to have a beer with dinner, and a few beers on Saturday nights with my girlfriend and buddies.
The workout of the day for me was doing max effort deadlifting. I got 270 lbs. up, which is a 35 pound personal record for me. Denise, the CF trainer, helped me to perfect my deadlift form, which helped tremendously, as it allowed me to lift the weight without putting a strain on my lower back. I think I could have done 275 or 280, but I kinda ran out of time. I'm going for at least 300 lbs. the next time deadlifting comes up, which will probably be in 2 months or so. I also am getting unassisted dips, and I've almost got the kipping pullups down. I have the motion to do one perfectly, but I need to work on transitioning from one to the next, so I can chain them together more effectively for maximum power output.
Tuesday, January 22, 2008
Monday, January 21, 2008
Complacency
Today's Weigh-In: 221.2 lbs.
5-Day Average: 219.5 lbs.
Grrr. My average is 1 pound heavier than it was 2 weeks ago. But I know what's wrong, and I know how to fix it. My diet, while not being terrible, has not been keyed in lately. I've been allowing some not-so-great foods to slip in, and I've been eating a bit more than I should. But that's done. This week is 100% clean, 100% of the time. No cheat meals, no fatty meats, just good lean protein, lots of veggies and fruit, and some good dairy. I want to get 2 pounds off my average by next Monday, and I think I can do it. Like they say, you can't out-exercise your intake, but you can always out-eat your output.
I didn't get to the gym this morning as I had a bit of a late night last night. This week I'll be hitting the gym Tuesday, Wednesday, and Thursday, and taking Friday and Saturday off because I'm going snowboarding on Saturday (and I don't want to be all sore on the slopes). So only 3 days in the gym, but a whole day of snowboarding should make up for it.
I can feel myself starting to become complacent. A lot of people have been noticing the changes I've been making, so I feel good about that, but I can also feel the "good enough" syndrome creeping in. I don't really look fat like I used to, now I just look big (with clothes on, without them I still look fat) but much more healthy (I used to look somewhat bloated, especially in pictures). I know I need to lose a good 30 more pounds before I can even consider myself being good enough. My original goal weight was 175, but that was assuming I would lose some muscle, which I haven't done, so I'm going to adjust my goal weight to 185 lbs. and then reassess myself once I get there. If my body fat measurements are somewhat accurate, and I don't lose any muscle mass, I would be at around 10% body fat at 185 lbs. I guess we'll see how I look when I get there.
5-Day Average: 219.5 lbs.
Grrr. My average is 1 pound heavier than it was 2 weeks ago. But I know what's wrong, and I know how to fix it. My diet, while not being terrible, has not been keyed in lately. I've been allowing some not-so-great foods to slip in, and I've been eating a bit more than I should. But that's done. This week is 100% clean, 100% of the time. No cheat meals, no fatty meats, just good lean protein, lots of veggies and fruit, and some good dairy. I want to get 2 pounds off my average by next Monday, and I think I can do it. Like they say, you can't out-exercise your intake, but you can always out-eat your output.
I didn't get to the gym this morning as I had a bit of a late night last night. This week I'll be hitting the gym Tuesday, Wednesday, and Thursday, and taking Friday and Saturday off because I'm going snowboarding on Saturday (and I don't want to be all sore on the slopes). So only 3 days in the gym, but a whole day of snowboarding should make up for it.
I can feel myself starting to become complacent. A lot of people have been noticing the changes I've been making, so I feel good about that, but I can also feel the "good enough" syndrome creeping in. I don't really look fat like I used to, now I just look big (with clothes on, without them I still look fat) but much more healthy (I used to look somewhat bloated, especially in pictures). I know I need to lose a good 30 more pounds before I can even consider myself being good enough. My original goal weight was 175, but that was assuming I would lose some muscle, which I haven't done, so I'm going to adjust my goal weight to 185 lbs. and then reassess myself once I get there. If my body fat measurements are somewhat accurate, and I don't lose any muscle mass, I would be at around 10% body fat at 185 lbs. I guess we'll see how I look when I get there.
Saturday, January 19, 2008
New measurements
Didn't get a chance to weigh in this morning before my workout. But I got some new measurements to show some of the progress I'm making. The last time I measured, my average weight was 224.76 lbs., and today my average is 219.64 lbs. So these are with only a 5 pound change in total weight. The measurements were taken about a month and a half apart.
Bicep: 14.75" (-1.25")
Waist (flexed): 39.5" (-1.5")
Waist (relaxed): 41.25" (-1")
Neck: 17" (-.5")
Hips: 41" (same)
Wrist: 7.5" (-.25")
Thigh: 26" (+1")
Calf: 16.5" (same)
Chest (flexed): 45" (-.5")
Chest (relaxed): 42.5" (-.5")
I'm pretty happy with those numbers. It looks like my biceps got bigger from re-introducing them to weights (started out at 15"), then they got smaller as I starting burning the fat on top of them. I'm very happy with my waist measurement, and I'm really glad my neck is smaller as well (it's always been a hassle finding shirts to fit my neck).
My thighs have gotten bigger, but they were already pretty lean (I don't tend to put on much fat around my thighs or butt). All the squats I've been doing must be beefing them up a bit. They feel like steel girders now.
It seems like the reason my weight is dropping so slowly is that I'm not losing any muscle, only pure body fat. This is great news, because I want to stay muscular as I drop down, but it's also a little frustrating from a psychological standpoint as I don't lose actual weight as quickly as many others.
I wanted to take some new pictures, but I need to buy some new rechargeable batteries for my camera as the ones I was using won't hold a charge any more. Hopefully I can have something up soon.
Bicep: 14.75" (-1.25")
Waist (flexed): 39.5" (-1.5")
Waist (relaxed): 41.25" (-1")
Neck: 17" (-.5")
Hips: 41" (same)
Wrist: 7.5" (-.25")
Thigh: 26" (+1")
Calf: 16.5" (same)
Chest (flexed): 45" (-.5")
Chest (relaxed): 42.5" (-.5")
I'm pretty happy with those numbers. It looks like my biceps got bigger from re-introducing them to weights (started out at 15"), then they got smaller as I starting burning the fat on top of them. I'm very happy with my waist measurement, and I'm really glad my neck is smaller as well (it's always been a hassle finding shirts to fit my neck).
My thighs have gotten bigger, but they were already pretty lean (I don't tend to put on much fat around my thighs or butt). All the squats I've been doing must be beefing them up a bit. They feel like steel girders now.
It seems like the reason my weight is dropping so slowly is that I'm not losing any muscle, only pure body fat. This is great news, because I want to stay muscular as I drop down, but it's also a little frustrating from a psychological standpoint as I don't lose actual weight as quickly as many others.
I wanted to take some new pictures, but I need to buy some new rechargeable batteries for my camera as the ones I was using won't hold a charge any more. Hopefully I can have something up soon.
Friday, January 18, 2008
Gnarly
Today's Weigh-In: 218.0 lbs.
5-Day Average: 219.64 lbs.
My weight is finally going down somewhat consistently. This is actually somewhat surprising to me, because the last couple of days my eating has not been perfect. I mean, I ate good, healthy foods, but I simply ate too much. Ever since starting CrossFit I'm always hungry, so I need to learn to curb my cravings. But as long as the weight goes down I'll be happy.
Today's workout killed me.
21/18/15/12/9 reps of:
Front squat, 95 lbs.
Knees to elbows (hang on a pull-up bar, pull your knees up to your elbows)
For time
Then rest for a bit and do an 800 meter row.
I got something like 22:30 but holy crap I was done afterwards. As I was driving home from the CF gym I started feeling really nauseous, and when I got home I had to race into the house to keep from puking on the grass. Yep, I worked out so hard I puked. Good thing the only thing I consume before a workout is water. After that I felt much better, but I know I'm going to be hurting tomorrow. In a good way, of course. I hope tomorrow is a bit easier on me. Gnarly.
5-Day Average: 219.64 lbs.
My weight is finally going down somewhat consistently. This is actually somewhat surprising to me, because the last couple of days my eating has not been perfect. I mean, I ate good, healthy foods, but I simply ate too much. Ever since starting CrossFit I'm always hungry, so I need to learn to curb my cravings. But as long as the weight goes down I'll be happy.
Today's workout killed me.
21/18/15/12/9 reps of:
Front squat, 95 lbs.
Knees to elbows (hang on a pull-up bar, pull your knees up to your elbows)
For time
Then rest for a bit and do an 800 meter row.
I got something like 22:30 but holy crap I was done afterwards. As I was driving home from the CF gym I started feeling really nauseous, and when I got home I had to race into the house to keep from puking on the grass. Yep, I worked out so hard I puked. Good thing the only thing I consume before a workout is water. After that I felt much better, but I know I'm going to be hurting tomorrow. In a good way, of course. I hope tomorrow is a bit easier on me. Gnarly.
Thursday, January 17, 2008
Ah bench press, my old friend
Today's Weigh-In: 219.4 lbs.
5-Day Average: 220.2 lbs.
My average went up, but my weight itself went down (by over 2 lbs). I did my body fat measurement today and it was between 21% and 22%. That makes me happy to know, because I haven't lost any weight for a while now, but the last time I measured it (at the same weight) it was between 24% and 25%, so I'm still losing fat, just not weight. I'm almost out of the "danger zone" of body fat percentage (anything over 20% is considered unhealthy/dangerous).
I feel like I'm leaning out quite a bit as well. My arms and pecs especially, as I can now see definition when I flex, and I can move my pecs using only my mind :-)
Today's workout was fun. It's called Lynne, and it consists of:
Body-weight bench press and pullups, 5 sets each for maximum reps
Basically you do a set of as many bench presses as you can do of your body weight, then as many pullups as you can, for 5 rounds. It's not for time, so you can take lots of rest. I had to scale down the weight because I can't bench press 220 pounds more than once or twice at most, so I went with 185 lbs. (a more realistic body-weight for me). I also used the assistance band for pullups, but I used the smallest one, so I'm almost at the point where I will be able to do the exercises with unassisted pullups. Here are my rounds/reps:
Bench/Pullup:
1: 10/5
2: 8/5
3: 6/6
4: 7/6
5: 5/6
The bench press was hard, but I pushed it and did my best. I felt great afterwards, good and strong. I love the variance of the CrossFit workouts, and I really liked the break from intense cardio as well. Can't wait to see what they've hatched up for tomorrow.
5-Day Average: 220.2 lbs.
My average went up, but my weight itself went down (by over 2 lbs). I did my body fat measurement today and it was between 21% and 22%. That makes me happy to know, because I haven't lost any weight for a while now, but the last time I measured it (at the same weight) it was between 24% and 25%, so I'm still losing fat, just not weight. I'm almost out of the "danger zone" of body fat percentage (anything over 20% is considered unhealthy/dangerous).
I feel like I'm leaning out quite a bit as well. My arms and pecs especially, as I can now see definition when I flex, and I can move my pecs using only my mind :-)
Today's workout was fun. It's called Lynne, and it consists of:
Body-weight bench press and pullups, 5 sets each for maximum reps
Basically you do a set of as many bench presses as you can do of your body weight, then as many pullups as you can, for 5 rounds. It's not for time, so you can take lots of rest. I had to scale down the weight because I can't bench press 220 pounds more than once or twice at most, so I went with 185 lbs. (a more realistic body-weight for me). I also used the assistance band for pullups, but I used the smallest one, so I'm almost at the point where I will be able to do the exercises with unassisted pullups. Here are my rounds/reps:
Bench/Pullup:
1: 10/5
2: 8/5
3: 6/6
4: 7/6
5: 5/6
The bench press was hard, but I pushed it and did my best. I felt great afterwards, good and strong. I love the variance of the CrossFit workouts, and I really liked the break from intense cardio as well. Can't wait to see what they've hatched up for tomorrow.
Wednesday, January 16, 2008
Thoughts...
Today's Weigh-In: 221.8 lbs.
5-Day Average: 219.96 lbs.
Well crap. I seem to have gained 3 and a half pounds since yesterday morning. I ate really well yesterday up until dinner, when me and my girlfriend Eryn went to dinner. I had a Reuben sandwich with onion rings. I only ate half the sandwich, but polished off the rings. Oh well, it's been a while since I've had a real cheat meal, so I'm not going to fret. I was probably only (at most) 300-400 calories above my normal calorie limit, so I'm pretty sure the 3 pounds won't stick. I didn't get a workout today because I am *sore*. My calves are so tight if you took a violin bow to them you could play Vivaldi.
I've been noticing something on the internet called the "Fat Acceptance" movement. It seems their goal is to have overweight people accept themselves as fat people (that is, having a "fat identity"), and that diets don't work, and they can't be thinner without having an eating disorder. This sounds like the biggest cop-out and pity-party I've ever seen or heard of. Now, don't get me wrong, I don't think that fat people should be treated any differently because of their weight (barring physical constraints), and everyone has the right to do what they wish with their bodies. But promoting the idea that they should just accept the "fact" that they can't lose weight permanently seems very dangerous and foolhardy.
I was reading some of the FA blogs, and it seems that they use the fact that 95-98% of people who lose weight dieting tend to gain it back. This, they say, proves that most fat people are just inherently fat, and they don't believe that they eat any differently or are any less healthy than thin people. While I agree that there are many thin people who eat poorly (and are unhealthy), and that genetics do play a part in how easy or difficult it is to lose/gain weight, I think the 95-98% figure says something else. To me, it says that these people are unwilling to make a permanent change in their lives. They are unwilling to put in the hard work day in and day out so that they can achieve the body and the level of fitness they desire. I even saw one blogger complaining "I don't want to have to worry about every little thing I put in my mouth; that's equivalent to having an eating disorder" (paraphrasing). I think that's just called being conscious of the fuel you are putting in your body, and optimizing your health. Obviously there are extremes, and I think that some people do legitimately have eating disorders, but not every person who watches what they eat does.
It's obviously hard to lose weight, and harder to keep it off. But (and I think Billy would agree here) if you're not willing to put in the effort then shut the F up and quit making excuses. Admit that you're not strong enough, or that you have other priorities that are more important to you. If you are healthy and happy being overweight, good for you. But don't go crying that just because you can't lose weight that means it's impossible for everyone. It's not, you're a liar and a fraud if you say so.
Thoughts?
5-Day Average: 219.96 lbs.
Well crap. I seem to have gained 3 and a half pounds since yesterday morning. I ate really well yesterday up until dinner, when me and my girlfriend Eryn went to dinner. I had a Reuben sandwich with onion rings. I only ate half the sandwich, but polished off the rings. Oh well, it's been a while since I've had a real cheat meal, so I'm not going to fret. I was probably only (at most) 300-400 calories above my normal calorie limit, so I'm pretty sure the 3 pounds won't stick. I didn't get a workout today because I am *sore*. My calves are so tight if you took a violin bow to them you could play Vivaldi.
I've been noticing something on the internet called the "Fat Acceptance" movement. It seems their goal is to have overweight people accept themselves as fat people (that is, having a "fat identity"), and that diets don't work, and they can't be thinner without having an eating disorder. This sounds like the biggest cop-out and pity-party I've ever seen or heard of. Now, don't get me wrong, I don't think that fat people should be treated any differently because of their weight (barring physical constraints), and everyone has the right to do what they wish with their bodies. But promoting the idea that they should just accept the "fact" that they can't lose weight permanently seems very dangerous and foolhardy.
I was reading some of the FA blogs, and it seems that they use the fact that 95-98% of people who lose weight dieting tend to gain it back. This, they say, proves that most fat people are just inherently fat, and they don't believe that they eat any differently or are any less healthy than thin people. While I agree that there are many thin people who eat poorly (and are unhealthy), and that genetics do play a part in how easy or difficult it is to lose/gain weight, I think the 95-98% figure says something else. To me, it says that these people are unwilling to make a permanent change in their lives. They are unwilling to put in the hard work day in and day out so that they can achieve the body and the level of fitness they desire. I even saw one blogger complaining "I don't want to have to worry about every little thing I put in my mouth; that's equivalent to having an eating disorder" (paraphrasing). I think that's just called being conscious of the fuel you are putting in your body, and optimizing your health. Obviously there are extremes, and I think that some people do legitimately have eating disorders, but not every person who watches what they eat does.
It's obviously hard to lose weight, and harder to keep it off. But (and I think Billy would agree here) if you're not willing to put in the effort then shut the F up and quit making excuses. Admit that you're not strong enough, or that you have other priorities that are more important to you. If you are healthy and happy being overweight, good for you. But don't go crying that just because you can't lose weight that means it's impossible for everyone. It's not, you're a liar and a fraud if you say so.
Thoughts?
Tuesday, January 15, 2008
w00t
Today's Weigh-In: 218.2 lbs.
5-day average: 219.76 lbs.
Finally got my average under 220. I guess that's what eating right and exercising will do. This CrossFit stuff has got my metabolism burning like crazy, which is great and not so great at the same time. It's great because it burns calories like crazy, but it also makes me really hot all day and really hungry (like, ravenously hungry), so I have to be extra careful not to go over on my calories.
Today's workout was brutal. They call it the Filthy Fifty:
50 Box jump, 24 inch box (I did box step-ups)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (I did a 12 kg kettlebell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (I used a 6-lb. ball)
50 Burpees (these are terrible)
50 Double unders (jump rope, I did 3 singles for each prescribed double unders).
I had to scale it to 30 reps of each exercise, because I wouldn't have made it to 50. I almost didn't make it to 30, the burpess just destroyed me, but I finished. 25 minutes and change. Next time I hope to be in good enough shape to tackle it as prescribed (hopefully it won't come up again any time soon lol).
5-day average: 219.76 lbs.
Finally got my average under 220. I guess that's what eating right and exercising will do. This CrossFit stuff has got my metabolism burning like crazy, which is great and not so great at the same time. It's great because it burns calories like crazy, but it also makes me really hot all day and really hungry (like, ravenously hungry), so I have to be extra careful not to go over on my calories.
Today's workout was brutal. They call it the Filthy Fifty:
50 Box jump, 24 inch box (I did box step-ups)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (I did a 12 kg kettlebell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (I used a 6-lb. ball)
50 Burpees (these are terrible)
50 Double unders (jump rope, I did 3 singles for each prescribed double unders).
I had to scale it to 30 reps of each exercise, because I wouldn't have made it to 50. I almost didn't make it to 30, the burpess just destroyed me, but I finished. 25 minutes and change. Next time I hope to be in good enough shape to tackle it as prescribed (hopefully it won't come up again any time soon lol).
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