Diet and Exercise?

288.6
You know that losing weight is 90% diet and 10% exercise, right? Well, sometimes is seems more like 99 and 1 to me. Dieting or more specifically ‘calorie reduction while maintaining strict macro control’ is a lot harder than it sounds. So hard in fact that after many years of trying, I finally hit on one approach that is currently working for me, a minimalist approach that occurred to me almost by accident as I was attempting to script another menu in a long list of unsuccessful weight control attempts. I work nights and usually eat when I get home, if I eat during working hours on break I eat too much and I can’t control macros or calories, so what I did was to sculpt the one meal that I had complete control over and virtually ditch all of the other food that I was eating for a bit.
Now, starving yourself is self-defeating, I know this, there are things that your body needs to have and will begin to fail without. So I looked at where I wanted to go and steered myself in that direction. I weighed in at 314, big even by my standards and I wanted to drop some large pounds, but without killing myself in the process.
Looking at the big picture, I put my ideal weight at around 215, but that was a long term goal. A good short-term goal in my mind was to drop 10% of my body weight, mostly fat ideally, and use this benchmark as a jumping off point. Once I had attained the first goal I would reassess where I felt I was at, make sure that I stayed as healthy as possible and make a new and improved goal to start in on. 10% of 314 is, let’s say, 31.5 pounds. In fat loss terms that would represent a dietary caloric deficit of 110,250 calories. Figuring my daily calories for current weight maintenance at around 3250, I designed my diet intake meal as 6 eggs, 1 can of tomatoes/chilies, 16 oz. milk, about 830 calories total, a 2420 calorie deficit. The plan looks extreme but take into consideration that my food intake is mostly protein and fat which, over time will trigger ketosis, which is what I am trying to do and that when I am in ketosis, my body will burn fat for energy instead of carbohydrates so external calories will be augmented by internal calories from body fat. Also included in this regimen is daily doses of vitamins and fish oil. I expect at least one cheat day a week, where I may consume some carbs, no potatoes, no bread, no grains of any kind, though. Today is 5 weeks that I have been practicing this restrictive diet and my weight has come down to 286.6lbs. as of standing on the bathroom scale 30 seconds ago. I feel better than I have, I don’t feel bloated like before, my clothes are fitting better, I have started to wear the old 44’s again. Once I hit my target, 3 pounds to go, I will start incorporating daily weight-training into the mix so that I can gain strength and elevate my fitness level, and take advantage of not having to move an extra 30 pounds all of the time. I never would have thought that this would work and I don’t suggest that anyone try this, I tried everything else, this was in fact the last straw for me. I try to live by a few golden rules and one that has gotten me through many tough times is, “Well begun is half done.” Wish me luck, I will be posting more as time, or rather time off, allows.

The Pyramids

299.8

classic-food-pyramid
If you grew up in the United States you have undoubtedly seen the “Food Pyramid” that shows the different food groups and how many servings of each we should have every day to stay healthy. Now, if you have been following fitness trends over the last ten years you have also been exposed to the “Paleo Diet” which basically flips the classic food pyramid upside down, contradicting most widely held theories about nutrition and health. The pyramid graphic is a highly intuitive reference tool to simply and quickly outline the concepts of many different subjects. One very interesting pyramid for the fitness enthusiast or serious athlete is The Transfer of Training pyramid.
bondarchuk

Developed by Dr. Anatoliy Bondarchuk, a pure genius in the sport of track and field, the Transfer of Training principles broke all exercises down to 4 basic groups:
1. General preparatory exercises, those movements that utilize different muscles and energy pathways than the competitive event(in the original sense, the hammer throw)
2. Specific preparatory exercises, using the muscle groups and energy pathways of the competitive event but a different movement pattern.
3. Specific developmental exercises, targeting the same specific groups and pathways and including parts of the competitive movements.
4. Finally Competitive exercise, including the event itself and some variations.

These principles made training programming much easier and more adaptable to the individual. Although developed for the hammer throw, the pyramid can and is working in many other sports, swimming, cycling, running, all one needs to do is to examine a competitive event and break down it’s movements and categorize your training exercises in a similar way. Here is a link to those wiser than I.Link

Crunching the Numbers

306.4

runners

 

Rule 34 states that ‘If it exists, there is porn of it.’  I believe that in the realm of health and fitness, if one person has had an idea, two other people have figured out how to count it, collate it, and quantify it.  One such idea is the Banister Impulse/Response model.  The idea was at first to figure out if, by recording all training efforts, an increase in fitness could be calculated by means of an ordinary differential equation and the answer given in the form of positive training effect, or PTE.  It almost worked.  For every positive training effect there is a negative effect, that being fatigue.  Rather than shoot down the original hypothesis however, this little fact seemed to have perfected it.  When the PTE is plotted against the NTE over time along with actual performance an interesting and quite repeatable effect is shown.

F6.large

Skipping all of the math, we see that at the beginning negative effects, basically fatigue, outweigh the positive effects of training.  As performance starts to improve the positive effects become substantially greater than the negative.  This model has been tested for many endeavors, running, cycling, swimming, and seems to work similarly in all of them.  More here.

 

I have a confession to make. I fell off the wagon, yes, stopped making fitness a priority and forgot about eating right and it got me. On top of not making weightloss goals and feeling pretty low from the lack of endorphins, I got a chronic hip pain. So I am back at square one, actually square zero, I have lost the ability to squat temporarily. I am slowly rehabbing the range of motion while I try to catch up in other areas.

It is iced tea season once again, there is 3 gallons of the stuff in the refrigerator right now, good hydration is one of the very basic things I am concentrating one as the summer progresses. Purging useless carbs, refined flour and sugar, and getting back to fresh greens and such. Baby steps, the goal is not a ‘diet’ but a lifestyle change, a permanent one.

Prying myself away from the computer screen is underway. Walking the dog a mile at a time, up to 3 times a week now to mobilize the hips and get the wind back. Weight training again starting with Bench, Deads, Lat pulldowns and Power cleans until the squat comes back.

Workout:

Dog walking= 1 mile, large dog, his pace not mine.

Food:

8 oz, sausage, 6 eggs Calories 1376 Protein 81.8 g. Fat 95.8 g. Carbs 0 g.

10 oz. Grd beef+ 2 med onions 518 cal Protein 45 g. Fat 31 g. Carbs 11 g.

Chinese buffet Don’t judge me.

 

Cardio-Like it Or Not

bann1305#

As I have mentioned before, respiration is the primary mechanism for removing fat from the body. Cardio training is the best way of elevating respiration to a level that will effect this removal.

The best method I have come upon is HIIT, High Intensity Interval Training. The acronym may be new but the general principles remain the same, small sessions of extreme effort broken up by short rest periods. How does this work? A story to illustrate…

In 1954 Roger Bannister had decided to break the 4 minute mile. To do this he broke the race down into laps, 4 quarter mile segments. Each day that he trained he ran 10 quarter mile laps at a pace just under 1 minute each. By doing this he, in effect, ran two sub-4 minute miles every day for a month or more. His purpose in doing this was to engrain in his muscle memory the pace that he needed to maintain in order to achieve his goal. At a track in Oxford on May 6, 1954 he finished the mile in 3:59.4.

HIIT works by elevating resting metabolism beyond the amount of time that you actually exercise. If your workout is 30 minutes long you don’t have to workout at maximum intensity for the whole 30 minutes, the work/rest cycle follows the formula ‘2x’ on/’x’ off, typically 30 seconds work followed by 15 seconds rest repeated 10 times without stopping or some variation. Movements that lend themselves to this model are sprints(run a distance and walk back), burpees, box jumps, jump rope, bear crawls, tire flipping, you get the picture.

My workout today was a 1 mile run, in 15:38. Before you average guys(5’10”, 150#) start talking smack, think about this, I weigh in at 305, if you think you can run a quarter of that with a 155# barbell on your back then good on you. Rome wasn’t built in a day, neither was my ‘ab’ but I’m working on it.

Day 32: Diet or Exercise-By The Numbers

sweaty

305#

If you are like me and would like to be thinner you have heard over and over that it is all about ‘diet and exercise’. The more we research and try to do the right thing by our bodies the more we run into a majority opinion that states that diet is more important than exercise when it comes to losing weight. I personally have a hard time with diet and I wondered why
exercise is considered to be even more difficult, so I did some math.
Firstly, I researched metabolic fat and the mechanism by which it is removed from the body and after all is said and done fat is broken down to and leaves the body through the lungs as carbon dioxide. This means that you can quantify the amount of fat you are losing in a workout by examining your breathing. The basics are this: at rest the average person breathes 12-18 times a minute, during strenuous exercise respiration rises to a maximum of 45 breathes per minute. Carbon dioxide comprises about 4% of the volume of an exhaled breath. Taking an average of resting breathing rate (15) and subtracting it from the active rate of 45 gives 30 extra breaths per minute, at that rate, considering an average lung capacity of 500ml it would take 425 minutes to exhale an extra pound of CO2. Approximately 36 minutes per day, 7 days a week would get rid of 1 pound of body fat in one week.
Sounds simple, right? Wait just a minute. That’s not a 36 minute workout daily, that is a total of 36 minutes at a respiration of 45 a minute. That’s not doable with weight training or yoga or jogging. Sprinting is good, but not sustainable. Cycling will get you there fairly easily, jumping rope, once you reach a level of coordination that allows you to jump continuously for several minutes, burpees and other body weight movements are more your target.
Lets look at burpees first, universally hated but good for you, you will need to do about 10 burpees in a row just as fast as you possibly can to get your breathing going, then you can start counting them, and by counting I mean counting the amount of time you keep doing them without stopping after the first 10. 15 straight burpees would be good for about 30 seconds toward our 36 minutes. Now to the jump rope, try for 1 minute without stopping, another 30 seconds of max respiration. Barbell thrusters will rapidly ramp up your breathing, 15 reps without stopping will buy you another 30 seconds. 50 yard bear crawl is good for 30 seconds.
Right here lets stop and look at a sample workout and see where we stand:
5 rounds of;
15 burpees
jumping rope, 1 minute nonstop
15 thrusters 65/95#
50 yard bear crawl
1 minute rest between rounds

This workout represents 10 minutes of the 36 minutes daily needed for a 1 pound weekly fat loss. Only 26 minutes to go. You see how much energy goes into this. Obviously, variations are perfectly OK, but the time necessary to complete the same amount of work is substantially higher. Consider jogging, let’s say you are comfortable with a respiration of 25 while running, you would have to spend about an hour and a half at that constant pace. To contrast, a 50 yard sprint full out with a walk back to the start should be good for a full minute of max respiration per lap, 10 laps would be good for 10 of your 36 daily minutes and you could be finished with it in 15 minutes or so. Cycling, with a mixture of sprinting/hill climbing and coasting will also tick down the workout clock rather effectively, although you are restricted by weather and riding environment.
It is not my idea here to prove that diet is always the way to go to lose fat, I am just illustrating the fact that exercise is very involved and very much a numbers game and all about intensity, effort and commitment.

Day 16: Adding Rest Time Between Sets

297.0

The large number of sets in the bench is beginning to tell, the last two sessions I have had to split the last set in two to finish. I had been doing one set every two minutes, I am going to go to every three minutes on the bench and see how the work goes for the last two days of this cycle.

Landmine 180’s 5×25@52.5#
FS 5×5@115#
BP 10×10@115#

Day 63- Have We Just Been Doing It Wrong?

282.2
sumo
Did you ever wonder how sumo wrestlers got so big? Averaging well over 300 and some as much as 500 pounds and more? You would think that they consume massive amounts of food, all day long to maintain that much weight on their frames.

Most sumo schools have their athletes working out as much as 6 or 7 hours a day for years to achieve greatness in an endeavor that can be over in mere seconds. What is their secret? One meal a day. Right before bedtime. They train their starvation response to store everything that they eat as fat, everytime they eat. Want to lose fat? Don’t do that. Eat early in the morning, eat little meals all day long, don’t let the starvation response get started, no starches(carbs) within 6 hours of sleeping.

Could part of the secret of weightloss be when you eat? Apparently it is part of the secret of weight gain. Could it be that simple? Probably not but it does paint a great big red target on what not to do, don’t you think?

my workout-
cycling 21.35 mi. 2200 cal. 12.6 MET hr.