Timg2500's Journal

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25 April 2017

Tuesday measurement checks.

It's been 42 days since my last confession. WELLL I guess it's been a slight while since I've been around and trying to keep motivated. I've lost track of the day to day recording and tracking, but not ALL is bad. I'm probably going to keep this brief:

PROs
1. I'm still keeping up with trying to keep sugar low. I haven't been totally succesfull, but I also haven't completely failed and gone back to old habits.
1.5 I still focus on lean meats, getting veggies, mimimal processed sugar, and I turn away most bread. I'm eating egg whites and turkey and fish and chicken and steamed veggies and all.
2. I juiced the protein intake WAY up (probably about 160-190grams/day) and have been working on a muscle gain cycle.
3. I'm up 10 lbs of LBM according to trendweight. I'm not sure how well the Accumeasure Caliper measures viceral fat, but it's the best I've got.
4. Chicks are growing big.
5. I still workout a minimum 2 times a week. I'm also getting much more active outside.
6. I started working out at TRYING to get 3-4 pullups in. I now do sets of 20. I've had big gains in the gym and am getting closer to Rx'ing each workout. There are still some lifts that I have trouble with.

CONs
1. Lost track of eating habits to a point. I still focus on lean meats, getting veggies, mimimal processed sugar, and I turn away most bread.
2. I eat more cheat meals than I should.
3. WHY IS EASTER ALL ABOUT GIVING LITTLE KIDS CANDY???
4. I'm EXHAUSTED.
5. Still working through some back tension probably stress related and just need a release. Makes it hard to work out.
6. Time and more importantly time management and even more importantly time prioritization. Yeah I've been sucking it up. I'm probably going to have to stay at 2 times a week or less based on family time.

Anyways.... miss you all and hope everyone has been able to get some good things going!

Goal Re-statement: 2/2/2017 <---- Yeah.... I'm probably only 1/2 way there.
"On March 31, 2017, I maintain my ideal weight and health by measuring a 10-12% body fat and 32 inch waist. I do HIIT exercise a minimum of 3 days a week and focus on increasing muscle strength and general mobility. I eat in a simply structured manner with focus on lean meats, substantial vegetables, and minimally processed food. My ultimate goals are to lead a medically healthy (low cholesterol, good BP, etc.) lifestyle and consistently monitor those results to help in personal longevity and to be a good example."

32" waist goal met. <-- I unmet this.

Actuals:
SIC Fitness: M, Tu,Th joined the "open" competition at the gym <-- That was fun :)
Fasting: I have been eating breakfast some mornings. Typically 5-8 egg whites and some turkey sausage links.

Cut Plan:
WOE: Eating healthy meals and only when I plan to. Three meals a day at 30/30/40% kcal. Morning fasting 16:8.
WOEx: HIIT M,Tu,Th; Misc cardio and exercise throughout week. I may start going Fridays too.

Measurements:
Waist Measure: 32" on 3/7 = +/-0.00" (32" IS MET!) **I haven't measured in a while. I'll get this and my general body composition measurements in the next couple of days.
BF %: 14.7% on 4/25 = +2.0% from 3/14 (Goal is 10%)
Tues # (based on Trend Weight): 186.5 = +6.7# from 3/14
Est LBM: 159.1 = +0.41#/wk (4 week average) = +?# from 3/14
Est Fat: 27.4 = +0.71#/wk (Need to lose 9.7# for 10% goal) = +?# from 3/14

Weight:	Lost so far:	Still to go:	Diet followed:
84.6 kg	0 kg	7.5 kg	Poorly

(10 comments) Gaining 0.5 kg a Week

15 March 2017

Got some chiro time in. I have a feeling this is going to be a hard one to shake. The muscle is still really sore. It loosened up a bit but still there. Just going to buy stock in ibprofin I guess and wait for my lacrosse balls to get here.

Anyone tried Ezekiel bread? I had NO idea this stuff existed and am happy I finally found a bread (which really isn't bad at all) with no added sugar or refined flour. Sweet. Even 4g of protein per piece which is a little added bonus.

Staying on track today as best I can.

(3 comments)

14 March 2017

Tuesday measurement checks.

Still going strong with the workouts. Monitoring my BF as I work on a gain cycle. I'm holding pretty steady at 13%. I need to start measuring shoulders / chest / arms / etc to check on progress.

WO yesterday was difficult

3 sets x 6 pull ups and 6 snatches at 45 #
3 sets x 7 pull ups and 5 snatches at 75 #
3 sets x 8 pull ups and 4 snatches at 95 #

My form is REALLY bad for snatches. I may do my extra work on a bunch of low weight snatches to work on form tonight or Thursday. My pull ups are getting stronger. I can get in ~9-10 without a band now.

WOE has changed to gain cycle. I needed to mix it up a little. I'm still eating high quality foods, but many more calories (bumped about 500-600 calories) If I get back to 15% BF I'm going to switch back to lean cycle, but right now I'm such a "beginner" in the gym that my LBM gains are strong.

Goal Re-statement: 2/2/2017
"On March 31, 2017, I maintain my ideal weight and health by measuring a 10-12% body fat and 32 inch waist. I do HIIT exercise a minimum of 3 days a week and focus on increasing muscle strength and general mobility. I eat in a simply structured manner with focus on lean meats, substantial vegetables, and minimally processed food. My ultimate goals are to lead a medically healthy (low cholesterol, good BP, etc.) lifestyle and consistently monitor those results to help in personal longevity and to be a good example."

32" waist goal met.

Actuals:
SIC Fitness: M, Tu,Th joined the "open" competition at the gym
Fasting: I have been fasting until 1145-12 typically each day and done eating by 8-830. Been having trouble getting past 10 am some days without a snack.

Cut Plan:
WOE: Eating healthy meals and only when I plan to. Three meals a day at 30/30/40% kcal. Morning fasting 16:8.
WOEx: HIIT M,Tu,Th; Misc cardio and exercise throughout week. I may start going Fridays too.

Measurements:
Waist Measure: 32" on 3/7 = +/-0.00" (32" IS MET!) **Couldn't find tape again.... kids.
BF %: 12.7% on 3/14 = -0.0% (Goal is 10%)
Tues # (based on Trend Weight): 179.8 = +2.3# from 3/7
Est LBM: 157.0 = +1.12#/wk (4 week average) = +2.0# from 3/7
Est Fat: 22.8 = -0.34#/wk (Need to lose 5.4# for 10% goal) = +.3# from 3/7

Weight:	Lost so far:	Still to go:	Diet followed:
81.6 kg	1.6 kg	4.4 kg	Reasonably Well

(6 comments) Gaining 1.0 kg a Week

07 March 2017

Tuesday measurement checks.

So. Today is a little bit WTF.. I have been gaining weight, but my body fat has gone down another %. I checked, and re checked, and quad checked and then checked again after my shower for good measure.. 12.7% is the reading. I'm definitely closing in on the goal and am completely dumbfounded because I popped above 180 again today. I know I carb loaded this weekend somewhat on purpose to break the plateu I've been in. Trying to work back into a calorie deficit to knock off these last few fat lbs.

Even though I'm closer to an more leveled weight measurement but tracking once a week, a 2.4lb jump in 1 week in LBM is a little out there, so I'm not 100% setting it in the books yet.

I did a lot of work in the yard with tillers and post hole diggers and hauling 500-600 lb boulders around on a dolly, etc. (I am re-landscaping a lot of the front of the house)

Workouts have been good. Yesterday I didn't want to go ALL day and then I always have a blast while I'm in the groove. I'm definitely gaining momentum and muscle gains have been great.

Goal Re-statement: 2/2/2017
"On March 31, 2017, I maintain my ideal weight and health by measuring a 10-12% body fat and 32 inch waist. I do HIIT exercise a minimum of 3 days a week and focus on increasing muscle strength and general mobility. I eat in a simply structured manner with focus on lean meats, substantial vegetables, and minimally processed food. My ultimate goals are to lead a medically healthy (low cholesterol, good BP, etc.) lifestyle and consistently monitor those results to help in personal longevity and to be a good example."

32" waist goal met.

Actuals:
SIC Fitness: M, Tu,Th joined the "open" competition at the gym
Fasting: I have been fasting until 1145-12 typically each day and done eating by 8-830. Been having trouble getting past 10 am some days without a snack.

Cut Plan:
WOE: Eating healthy meals and only when I plan to. Three meals a day at 30/30/40% kcal. Morning fasting 16:8.
WOEx: HIIT M,Tu,Th; Misc cardio and exercise throughout week. I may start going Fridays too.

Measurements:
Waist Measure: 32" on 3/7 = +/-0.00" (32" IS MET!)
BF %: 12.7% on 3/7 = -1.0% (Goal is 10%)
Tues # (based on Trend Weight): 177.5 = +0.7# from 2/28
Est LBM: 155.0 = +0.75#/wk (4 week average) = +2.4# from 2/28
Est Fat: 22.5 = -0.55#/wk (Need to lose 5.3# for 10% goal) = -1.7# from 2/28

Weight:	Lost so far:	Still to go:	Diet followed:
80.5 kg	2.7 kg	3.4 kg	Reasonably Well

(6 comments) Gaining 1.3 kg a Week

03 March 2017

Weight:	Lost so far:	Still to go:	Diet followed:
79.7 kg	3.4 kg	2.6 kg	100%

(5 comments) Losing 7.6 kg a Week

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