Fit by 60! - TomO's Pledge
- Thread starter TomO
- Start date
Curvie Girlie
New member
Hi Tom!
Gross, that guy's disgusting!!!
I can't believe you look as buff as you do and you have 25% BF--funk the dunk-tank!!
Ridiculous! *snort*
Anyway, I don't have a helmet.....better get one.....one thing, though: I HAVE NEVER in my little life fallen on my head, or injured my head. Lucky me! *knocks on wood* Hope you enjoy your nest ride!!
Gross, that guy's disgusting!!!
I can't believe you look as buff as you do and you have 25% BF--funk the dunk-tank!!
Ridiculous! *snort*Anyway, I don't have a helmet.....better get one.....one thing, though: I HAVE NEVER in my little life fallen on my head, or injured my head. Lucky me! *knocks on wood* Hope you enjoy your nest ride!!
Cannon 2006
New member
That's one of the biggest differences in getting older: it's not that you can't do a lot of the stuff you did when you were 30; it's that it takes 3 times a long to recover.
Uhm Tom, I tell everybody that's the difference of being 30. I can do everything I did in the 20s, it just takes 3 times as long to recover. Does this mean it'll eventually take 9 times as long to recover?
Uhm Tom, I tell everybody that's the difference of being 30. I can do everything I did in the 20s, it just takes 3 times as long to recover. Does this mean it'll eventually take 9 times as long to recover?
TomO
0
My last weigh-in of the month was a nice one: 223.2. I can see the teens off there in the distance; it's a nice feeling!
I didn't have time for a huge workout yesterday, but I did do my Weights 1 routine:
View attachment 4171
I continue to struggle with the bench press, although yesterday was a tiny, tiny bit easier than last time. The only exercise I completed with a "2" was the calf raise, though. I seem to be at a point where strength gains are going to come very, very slowly now.
Yesterday's stats:
Food: 2,210 calories
Fat: 74 gm, 29%; 10 gm saturated, 4%
Carbs: 289 gm, 48%; 38 gm fiber
Protein: 123 gm, 22%
Alcohol: 0
NARM: 2,295 c
Exercise: 225 c
Daily Deficit: 310 c
Deficit for July: 13,456 c
Tomorrow is Goal Evaluation Day for July. I feel pretty good about most of the goals though. It's been a good month!
================================================
So, Val, Rasmussen isn't your type, eh? He must be about 5% body fat. But I agree, it does look pretty gross.
Actually, the dunk tank results didn't surprise me at all. I've seen a lot of pictures of people at 25% body fat, and I look like them. Remember, I was "sucking it in" for that pic, so the real me is not very "buff."
Please, please get a helmet, especially now that you are riding your bike to work. All it takes is one fall. They can repair a broken arm. Skin will grow back if you have road rash. The brain -- much more problematic.
My next ride is today! I figure I'll have a nice little ride to Oceanside Pier and back - a little over 30 miles.
No, it's not that bad, Cannon, LOL. I'd say 6 times as long is a safe number, though. Haha. Get ready for it! Like my mom always said, getting old isn't for sissies.
I didn't have time for a huge workout yesterday, but I did do my Weights 1 routine:
View attachment 4171
I continue to struggle with the bench press, although yesterday was a tiny, tiny bit easier than last time. The only exercise I completed with a "2" was the calf raise, though. I seem to be at a point where strength gains are going to come very, very slowly now.
Yesterday's stats:
Food: 2,210 calories
Fat: 74 gm, 29%; 10 gm saturated, 4%
Carbs: 289 gm, 48%; 38 gm fiber
Protein: 123 gm, 22%
Alcohol: 0
NARM: 2,295 c
Exercise: 225 c
Daily Deficit: 310 c
Deficit for July: 13,456 c
Tomorrow is Goal Evaluation Day for July. I feel pretty good about most of the goals though. It's been a good month!
================================================
Thanks for asking, Cym. Actually, they're MUCH better today. I almost feel normal again.
So, Val, Rasmussen isn't your type, eh?
He must be about 5% body fat. But I agree, it does look pretty gross. Actually, the dunk tank results didn't surprise me at all. I've seen a lot of pictures of people at 25% body fat, and I look like them. Remember, I was "sucking it in" for that pic, so the real me is not very "buff."
Please, please get a helmet, especially now that you are riding your bike to work. All it takes is one fall. They can repair a broken arm. Skin will grow back if you have road rash. The brain -- much more problematic.
My next ride is today! I figure I'll have a nice little ride to Oceanside Pier and back - a little over 30 miles.
No, it's not that bad, Cannon, LOL. I'd say 6 times as long is a safe number, though. Haha. Get ready for it! Like my mom always said, getting old isn't for sissies.
TomO
0
Pretty darn good! I really didn't expect to be here this soon. I was planning on that around october or November, so it's a nice surprise.
Cannon 2006
New member
Wow Tom you're really close to your goal. That's an outstanding weigh in. Whenever people get to around 5% bodyfat I remember a defensive lineman the Bears drafted in the early 90s named Alonzo Spellman. He weight 290 and was 5% body fat. He was pretty much a bust in the NFL. I remembered when he was drafted scouts said "He has the body of a world beater, but the mind of an egg beater."
TomO
0
LOL, I have no desire to get to 5%! Yes, I'm close in one respect, but I think this last 30 pounds will be tougher by far then the first 50 pounds.
Interesting about Spellman. I guy down to 5% body fat is pretty much damaging his body. At that point, you're cutting out fats essential to your body's functioning. It's also interesting to note that studies have shown that people who exercise a lot are more intelligent than those who don't. The old idea of the "meathead jock" is actually a myth.
Interesting about Spellman. I guy down to 5% body fat is pretty much damaging his body. At that point, you're cutting out fats essential to your body's functioning. It's also interesting to note that studies have shown that people who exercise a lot are more intelligent than those who don't. The old idea of the "meathead jock" is actually a myth.
Miss Ladybug
New member
ALRIGHT TOM!!! excellent weight loss this month, I'm so proud of you!!! Your truly lucky to have those scale gods on your side!! I hope they appreciate me a little more the month of August!! Have a great day!
Kim
Kim
Curvie Girlie
New member
That is an EXCELLENT weigh in, Tom! I'll get that helmet!
dbutterfield
New member
Tom,
Congrats on the weigh in. You hard work is really paying off..
Thank you for the advice, I hope to be able get into this journey the correct way.
Congrats on the weigh in. You hard work is really paying off..
Thank you for the advice, I hope to be able get into this journey the correct way.
TomO
0
Thanks, Kim. it wasn't all luck, though!
Thanks Val. I want to see a picture of you with your helmet on!
One of the great things about this site is all the good info here. A lot of places just concentrate on gimmicks and tricks, so you never really learn how to do it the right way.
Miss Ladybug
New member
Oh Don't I know that!! You bust your ass everyday! You've EARNED IT ALL!
be_gone_soon
New member
Great job on the weigh in. Always a great thing!!
TomO
0
LOL, now you're going too far in the other direction. A while back we had a little discussion here about the role of "luck" (or Karma, or fate, or whatever you want to call it.)
I believe that succeeding in this struggle, like anything else in life, is a combination of hard work and luck. There are some who will work very hard, but they just have bad luck, i.e. they have a terrible job situation, an unsupportive spouse, health issues, knowledge issues, etc. All this can sabotage the best of efforts.
OTOH, those who wait for "just the right conditions" are in essence saying that weight loss is a matter of luck.
The best you can do is work your butt off, and hope that karma is on your side. It may not be today, but if you keep working hard, eventually the odds are likely to turn in your favor.
I know you know all this -- I just wanted to clarify the point for others.
Great job on the weigh in. Always a great thing!!
Thanks Mechelle!
bethann1156
New member
Hey Tom! Congrats on the scale numbers! You will be at goal ahead of schedule! You are right, the last pounds come off much slower...but you have plenty of time to fight the scale gods on this one!
TomO
0
Exercise log - 7/31/07
Thanks, Beth. I really don't think I'll reach my goal ahead of schedule, though. Once I get in the teens and especially the single digits, I think I'll be lucky to lose 2 lbs. a month at best.
==========================================
Exercise Log:
Biking - 2 hours, 10 minutes
33.2 miles
Avg. 15.3 mph
1,328 calories
Max HR: 153 (92% of max)
Avg. HR: 128 (77% of max)
A good "training ride". I didn't really go all out, but I did push it a bit. I think I spent at least 10 minutes waiting at traffic lights.
Hey Tom! Congrats on the scale numbers! You will be at goal ahead of schedule! You are right, the last pounds come off much slower...but you have plenty of time to fight the scale gods on this one!
Thanks, Beth. I really don't think I'll reach my goal ahead of schedule, though. Once I get in the teens and especially the single digits, I think I'll be lucky to lose 2 lbs. a month at best.
==========================================
Exercise Log:
Biking - 2 hours, 10 minutes
33.2 miles
Avg. 15.3 mph
1,328 calories
Max HR: 153 (92% of max)
Avg. HR: 128 (77% of max)
A good "training ride". I didn't really go all out, but I did push it a bit. I think I spent at least 10 minutes waiting at traffic lights.
TomO
0
I'd consider myself lucky if I lost a damn quarter pound in a month (yup, the weight of a McDonald's hamburger)
Hope you're doing well TomO.
Too bad you're not out here -- we could get you on a bike and melt those pounds off with some 30 mile rides every other day!
TomO
0
Tuesday, August 1, 2007
Weight Today: 221.8 - WOW! Of course, this is just a "tease" from the scale gods, but still, it's a nice way to start the month.
Speaking of which, it's evaluation time. . .
Goal vs. Actual
Weight: 227.5 lbs. - 224.7 lbs.
Comments: Almost 3 pounds better than I thought I would do, which is phenomenal. I think my NARM measurement is fairly accurate, and my food measurement is accurate. So the big variable is the bike riding, which was new for July. I rode a total of 529 miles in July, which I recorded at a rate of 40 calories per mile, or 21,160 calories. I think I may bump up the calorie expenditure rate for biking to 50 calories per mile, and see if that ends up with a more accurate figure at the end of August.
Body Fat Pctg.: 25.5% - 25.3%
Comments: this reflects the 2 point adjustment as a result of my hydrostatic body fat test. I'm basically exactly where I wanted to be.
Resting Pulse: 52 - 51.5
Comments: I don't expect this to go much lower anymore. I consider this to be a pretty solid resting pulse.
Systolic BP: 117 - 112.5
Comments: I'm very happy about this result. 117 is a good systolic BP, but 112 is excellent. I don't expect I'll drop much from here.
Diastolic BP: 72 - 69.4
Comments: Anything below 80 is good, and below 70 is excellent. If I can maintain this from here, I'll be happy.
Avg. Daily Deficit: 300 cal. - 481 cal.
Comments: This was the largest average daily deficit by quite a good margin. The best month prior to this was March, when I averaged a deficit of 402 calories a day.
Exercise Calories / Day: 600 cal. - 829 cal
Comments: The biking made a huge difference here, and as I noted above, I suspect this number is actually a bit low. I worked out 21 days in July, which was a bit lower than normal, but the average calories per workout was 1,223 calories, which was about 40% higher than normal.
Abdominal Measure: 39.7 inches - 39.0 inches
Comments: This is a nice surprise! This is the measurement at you belly button, and in essence is an indication of how much fat is on your omentum, i.e. the dangerous kind of fat. When I reach my target goal, I hope to see this at around 35 or 36 inches.
BB Squat: 220 lbs. - 210 lbs.
Comments: I feel like I'm kind of plateauing here. I'm not sure how much stronger I can get on the squat while I'm in a deficit. I reached the 210 mark earlier in the month, and was not able to achieve that again.
Bench Press: 165 lbs. - 170 lbs.
Comments: I was surprised I actually made this goal. Last March, all I could do was 135 lbs., so this is a healthy increase. However, progress is VERY slow now. I'll be luck to hit 175 lbs. for August.
Goals for August.
I'm not including some things here where I'm just planning to maintain, and not improve - blood pressure, pulse, neck measurement.
1. Weight: 221.0 lbs. - a bit aggressive. It would mean a 3.7 lb. loss for the month, but I think I can do it.
2. Body Fat Pctg: 24.8% - a drop of 1/2 percent.
3. Avg. Daily Deficit: 400 calories - I proved last month that that is perfectly doable.
4. Avg. Daily Exercise: 650 calories - the most aggressive goal I've had, but I exceeded that last month.
5. Abdominal Measurement: 38.7 inches
6. BB Squat: 220 lbs. - still chasing that elusive goal.
7. Bench Press: 170 lbs. - 5 lbs. more than I'm struggling with now.
8. Assisted Pullups: Level 9 - sounds pretty wimpy, I know. But I started at level 15 so I'm getting closer every month to a set of real, unassisted pullups.
At the end of August, I'm going to take a 1 week break. I have a feeling I'll need it by then. That will make 3 solid months without one, and I've been pushing myself pretty hard.
Weight Today: 221.8 - WOW! Of course, this is just a "tease" from the scale gods, but still, it's a nice way to start the month.
Speaking of which, it's evaluation time. . .
Goal vs. Actual
Weight: 227.5 lbs. - 224.7 lbs.
Comments: Almost 3 pounds better than I thought I would do, which is phenomenal. I think my NARM measurement is fairly accurate, and my food measurement is accurate. So the big variable is the bike riding, which was new for July. I rode a total of 529 miles in July, which I recorded at a rate of 40 calories per mile, or 21,160 calories. I think I may bump up the calorie expenditure rate for biking to 50 calories per mile, and see if that ends up with a more accurate figure at the end of August.
Body Fat Pctg.: 25.5% - 25.3%
Comments: this reflects the 2 point adjustment as a result of my hydrostatic body fat test. I'm basically exactly where I wanted to be.
Resting Pulse: 52 - 51.5
Comments: I don't expect this to go much lower anymore. I consider this to be a pretty solid resting pulse.
Systolic BP: 117 - 112.5
Comments: I'm very happy about this result. 117 is a good systolic BP, but 112 is excellent. I don't expect I'll drop much from here.
Diastolic BP: 72 - 69.4
Comments: Anything below 80 is good, and below 70 is excellent. If I can maintain this from here, I'll be happy.
Avg. Daily Deficit: 300 cal. - 481 cal.
Comments: This was the largest average daily deficit by quite a good margin. The best month prior to this was March, when I averaged a deficit of 402 calories a day.
Exercise Calories / Day: 600 cal. - 829 cal
Comments: The biking made a huge difference here, and as I noted above, I suspect this number is actually a bit low. I worked out 21 days in July, which was a bit lower than normal, but the average calories per workout was 1,223 calories, which was about 40% higher than normal.
Abdominal Measure: 39.7 inches - 39.0 inches
Comments: This is a nice surprise! This is the measurement at you belly button, and in essence is an indication of how much fat is on your omentum, i.e. the dangerous kind of fat. When I reach my target goal, I hope to see this at around 35 or 36 inches.
BB Squat: 220 lbs. - 210 lbs.
Comments: I feel like I'm kind of plateauing here. I'm not sure how much stronger I can get on the squat while I'm in a deficit. I reached the 210 mark earlier in the month, and was not able to achieve that again.
Bench Press: 165 lbs. - 170 lbs.
Comments: I was surprised I actually made this goal. Last March, all I could do was 135 lbs., so this is a healthy increase. However, progress is VERY slow now. I'll be luck to hit 175 lbs. for August.
Goals for August.
I'm not including some things here where I'm just planning to maintain, and not improve - blood pressure, pulse, neck measurement.
1. Weight: 221.0 lbs. - a bit aggressive. It would mean a 3.7 lb. loss for the month, but I think I can do it.
2. Body Fat Pctg: 24.8% - a drop of 1/2 percent.
3. Avg. Daily Deficit: 400 calories - I proved last month that that is perfectly doable.
4. Avg. Daily Exercise: 650 calories - the most aggressive goal I've had, but I exceeded that last month.
5. Abdominal Measurement: 38.7 inches
6. BB Squat: 220 lbs. - still chasing that elusive goal.
7. Bench Press: 170 lbs. - 5 lbs. more than I'm struggling with now.
8. Assisted Pullups: Level 9 - sounds pretty wimpy, I know. But I started at level 15 so I'm getting closer every month to a set of real, unassisted pullups.
At the end of August, I'm going to take a 1 week break. I have a feeling I'll need it by then. That will make 3 solid months without one, and I've been pushing myself pretty hard.