Fit by 60! - TomO's Pledge

[TomO]

I wanted to say Thank you for the time you took yesterday to answer my questions, and give me advice. I am inspired by you, and can't wait to hear more of your great advice! It's really nice to have so many people be so helpful and concerned.

You are such a great person!

Deanna Lynn

Thanks, Deanna. I am only returning some of the incredible support and knowledge I have received on this site. Glad to have you here.

Have you started a journal yet? That's one of the best ways to keep yourself accountable, and to get support from the great people on this forum.

 

[felici]

It's good to hear that your month finished off nicely.

I really liked your thoughts about parenthood too. That makes a lot of sense.

 

[Curvie Girlie]

oooooooh i love the parenting advice!!! Glad you're having a great time with your daughter, and canon is amazing! 7th graders, yuck! (J/K)

 

[TomO]

It's good to hear that your month finished off nicely.
I really liked your thoughts about parenthood too. That makes a lot of sense.

Thanks, Felici. Tomorrow morning, I'll tally up my progress for the month, but I did pretty well overall.

I have no idea how to start a journal ...want to be the one to help me out?

Deanna, all you need to do is think of a name for your journal, and then start a new thread in this section. I'll be looking for it!

oooooooh i love the parenting advice!!! Glad you're having a great time with your daughter, and canon is amazing! 7th graders, yuck! (J/K)

Hey, Valerie. It seems that lots of parents my age don't agree with this advice, though. But it's worked very well for our family.

 

[TomO]

Exercise Log - 4/30/2007

Weights "A"
48 minutes, 487 calories

BB Squat
1 x 5 - bar only
1 x 4 - 95 lbs.
1 x 3 - 135 lbs.
5 x 5 - 185 lbs.
Difficulty = 2; 5 lbs. heavier than last time

BB Bench Press
5 x 5 - 150 lbs.
Diff = 3; hard time on the last set - 5 lbs. heavier than last time

Assisted Pullup
5 x 5 - Level 15
Diff = 3; barely made the last rep on last set, 1 level better than last time

Standing BB Military Press
3 x 5 - 100 lbs.
Diff = 3; 5 lbs. more than last time; last rep hard

1 Arm DB Row
3 x 5 - 70 lbs.
Diff = 2+; 5 lbs. more than last time

Calf Raise
3 x 10 - 315 lbs.
Diff = 2; 15 lbs. more than last time

Swiss Ball Crunch
3 x 10
Diff = 2

Overall, a great workout. Squat form was right on the mark, and I feel like I still can increase another 5 lbs. next time. Increased weight on almost every exercise, so this was a more difficult session than usual.

 

[daiseeangel]

yes, overall a GREAT workout!!!

you are amazing!

 

[Curvie Girlie]

Great workout, Tom! You are in SUCH GOOD SHAPE!

I did weights too (as you know, Monday = weight day) and increased my bench press from 75 to 95 lbs, and barbell squat from 95 to 115, and kept the deadlifts at 115--and used 20 lb hand weights instead of 15 pounders. Uh, but I got nauseated afterward--until I ate something! All better: )

 

[TomO]

yes, overall a GREAT workout!!!

you are amazing!

Thanks, Daise!

Great workout, Tom! You are in SUCH GOOD SHAPE!

I did weights too (as you know, Monday = weight day) and increased my bench press from 75 to 95 lbs, and barbell squat from 95 to 115, and kept the deadlifts at 115--and used 20 lb hand weights instead of 15 pounders. Uh, but I got nauseated afterward--until I ate something! All better: )

WOW! 95 lb. bench press and a 115 lb. squat -- I hope one day I can see that in person. I am impressed!

 

[TomO]

Monthly Summary - April 2007

How I did in April; how I plan to do in May

1) Goal: Drop Weight to 239.0 pounds.
Actual: Went down to 236.4 pounds.

2) Goal: Drop body fat to 25.7%
Actual: Dropped body fat to 25.3%

3) Goal: Drop resting pulse to 51.0 average
Actual: Resting pulse was 54.4 average, 3 over last month

4) Goal: Drop systolic BP to 121.0 average
Actual: Dropped systolic BP to 119.6 average

5) Goal: Drop diastolic BP to 74.0 average
Actual: Dropped diastolic BP to 74.3

6) Goal: Average daily deficit of 300 calories
Actual: average daily deficit of 280 calories

7) Goal: Average daily calories from exercise - 600
Actual: average daily calories from exercise - 668

8) Goal: Reduce waist measurement to 41.3 inches
Actual: reduced waist measurement to 41.0 inches

9) Goal: Reduce neck measurement to 17.1 inches
Actual: reduced neck measurement to 17.0 inches

10) Goal: BB Squat - 195 lbs.
Actual: 185 lbs.

11) Goal: BB Bench Press - 160 lbs.
Actual: 150 lbs.

12) Goal: 1 Arm Db Row - 75 lbs.
Actual: 70 lbs.

13) Goal: Deadlift - 185 lbs.
Actual - 180 lbs.

14) Goal: Pullup, level 15
Actual: level 15

15) Goal: Incline DB Press - 130 lbs.
Actual: 120 lbs.

16) Goal: BB Row - 95 lbs.
Actual: 80 lbs.

17) Goal: Standing Military Press - 110 lbs.
Actual: 100 lbs.

So, it was a real mixed bag. Naturally, I'm ecstatic about beating my weight goal by 2.6 pounds, and I'm thrilled that my average BP for the month was below 120/75. Part of the reason I exceeded my weight goal is that I exercised more this month. So even though I had less of a deficit than I planned, the exercise must have increased my metabolism.

Speaking of metabolism, these are some interesting numbers. Since January 1, I have lost 15.6 pounds, the equivalent of 54,600 calories. However, my total accumulated caloric deficit during that period was on 37,880 calories, or the equivalent of 10.8 pounds. The same variance was true for last month. I lost the equivalent of 11,200 calories, but my actual accumulated deficit for the month was 8,417 calories.

I'm very careful about recording everything I eat, so I don't think the error is there. I'm also careful about recording my exercise calories. The real unknown here is what I call NARM - my Normal Activity Rate of Metabolism. I've been using a figure of 9.7 calories per pound, and that may be too low.

So this month, I'm going to start recording my NARM at an even 10.0 calories per pound of body weight. We'll see if the numbers match up more closely.

As for my weight lifting goals, they were a bit too ambitious, I'm afraid. I didn't take into account how long I would need to get back into the swing of things after my vacation. While I did make progress in April, it was not nearly as much as I had hoped. So for May, I'm going to be more conservative.

Goals for May
1) Weight: 234.0 pounds (loss of 2.4 pounds)
2) Body Fat Percentage: 25.0 %, decrease of 0.3%
3) Average Resting Pulse: 53.0, decrease of 1.4 from April
4) Average Systolic BP: 119.0, decrease of 0.6 from April
5) Average Diastolic BP: 74.0, decrease of 0.3 from April
6) Average Daily Deficit: 300 calories, increase of 20 calories over April
7) Average Exercise Calories per Day: 600, decrease of 68 calories per day from April
8) Waist Measurement: 40.7, decrease of 0.3 inches from April
9) Neck Measurement: 17.0, no change
10) BB Squat: 195 lbs., increase of 10 pounds
11) Bench Press: 160 lbs., increase of 10 lbs.
12) 1 Arm DB Row: 80 lbs., increase of 10 lbs.
13) Deadlift: 195 lbs., increase of 10 lbs.
14) Pullups: level 14, decrease of 1 level
15) Incline DB Press: 130 lbs., increase of 10 lbs.
16) BB Row: 90 lbs., increase of 10 lbs.
17) Stdg. Military Press: 110 lbs., increase of 10 lbs.
18) Calf Raises: 345 lbs., increase of 30 lbs.

 

[TomO]

Deanna,
Yes, you put anything you want in your journal. Remember, it's mainly for you. True, as you visit other people's journals, they will visit you back, and that's a great way to get support. I find that writing in a journal ( I guess you ladies call it a "diary" ) helps keep you accountable and on track. There's something about not hiding your goals that puts some extra pressure on you to keep on track.

Also, I find it personally helpful to have multiple goals, as you can see from the above. I know, I go totally, ridiculously overboard on this stuff, and I'm not telling anyone to be like me. But if you have more than one goal, you generally will get some satisfaction somewhere, even if the scale gods have temporarily abandoned you.

Thanks for the compliment. I do work hard, but I'm far from amazing!

 

[jlynne]

Hi Tom,

Just peeking at your journal again. I think your diary is great....it is specific and measureable, which is what makes it actionable! Knowing exactly what you want to achieve makes it possible. I'm not quite that organized yet, but more today than yesterday. Your example exemplifies the behavior that delivers success. Very inspiring. Thank you for sharing! All of us can learn from it.

 

[TomO]

Thanks, JLynne. This is the first time in my life I've done it this way, and it seems to be working.

 

[Steve]

Awesome job Tom. I usually over-shoot my goals in terms of weights lifted too. I think being overly ambitious is good. Keeps me going. If I don't hit them the first time around, I almost ALWAYS hit them the second time around.

Regarding your actual weight loss compared with your deficit, that is why I always say being very exact isn't necessary. The numbers almost never match up. Keep meticulous record (which you do, and if it helps you stick with it, great) and eventually you will get the numbers to work out.

It is very hard to quantify things such as EPOC since one workout may be more intense than the last, etc etc.

 

[Curvie Girlie]

Hi Tom! WOW you are SOOOOOOOOOOOOO meticulous! I really admire that, and you know it's very hard to tell about metabolisms, isn't it? May as well stick to mysticism on that subject, huh? *wink*

Thanks for being impressed, I wasn't aiming for that. Funky Phantom is amazing in her weights, and she inspired me to increase my weights yesterday. I like that about weight lifting--increases seems like it would be hard, but then you add a few pounds and voila! It ain't that hard!!!

 

[TomO]

Awesome job Tom. I usually over-shoot my goals in terms of weights lifted too. I think being overly ambitious is good. Keeps me going. If I don't hit them the first time around, I almost ALWAYS hit them the second time around.

Regarding your actual weight loss compared with your deficit, that is why I always say being very exact isn't necessary. The numbers almost never match up. Keep meticulous record (which you do, and if it helps you stick with it, great) and eventually you will get the numbers to work out.

It is very hard to quantify things such as EPOC since one workout may be more intense than the last, etc etc.

Thanks, Steve. I'm wondering something though. I accept the fact that I can't really build muscle mass while I'm cutting. But I have been getting stronger. Should I expect these gains to plateau at a certain point, though? I mean, how much stronger can you actually get without adding any muscle mass.

Yeah, I'm sure EPOC makes a mockery of all my "scientific" numbers. The numbers make me feel like I'm keeping on top of everything, though, so they work for me. My daughter saw my spreadsheet, and thought I had lost my mind!

Hi Tom! WOW you are SOOOOOOOOOOOOO meticulous! I really admire that, and you know it's very hard to tell about metabolisms, isn't it? May as well stick to mysticism on that subject, huh? *wink*

Thanks for being impressed, I wasn't aiming for that. Funky Phantom is amazing in her weights, and she inspired me to increase my weights yesterday. I like that about weight lifting--increases seems like it would be hard, but then you add a few pounds and voila! It ain't that hard!!!

Valerie, why do you think I do all those burnt offerings to GOM?

I know you weren't trying to impress anyone, but you did. Just be careful about going up too quickly. I did that in March, and Coach Steve reminded me that tht would be a good way to stall my progress for a long time. So now I keep records of every session (naturally) and also record a difficulty level from 1 to 4: 1 = too easy; 2 = just right; 3 = trouble on the last set, but completed; 4 = failed before completion. If I rate an exercise 1, or if it's on 2 twice in a row, I raise the weight, but only 5 pounds at a time. The progress is slow that way, but steady.

 

[Miss Ladybug]

WOW, that's all I can say after I just read your post and goals. You have it all planned out, I admire you TOM, I wish I was that put together. I'm going to keep stopping for inspiration as I always seem to get it from your posts. Have a wonderful day today!
Kim

 

[TomO]

WOW, that's all I can say after I just read your post and goals. You have it all planned out, I admire you TOM, I wish I was that put together. I'm going to keep stopping for inspiration as I always seem to get it from your posts. Have a wonderful day today!
Kim

LOL, Thanks Kim. However, most people would tear their hair out if they did all the calculations and spreadsheets I do. I'm a bit on the compulsive side (DOH!), so all this stuff works for me. And if it inspires other people, so much the better!

 

[cym]

So, if I read that right you either met or exceeded almost all of the "physical change" goals you set for yourself last month....and you don't call that "amazing"? And you're still working on increasing your weights? I can't think of a better word.

I thought about you over the week-end because I got into a long conversation with a man who is only 3 years older than you who is very overweight and on tons of medications for high blood pressure, etc. who was telling me how he used to lift and be in great shape when he was younger but stopped working out when he got "too old".

 

[bethann1156]

Hi Tom! Just got through catching up on your journal from the weekend. You've done great on your goals in April! CONGRATS! And I just loved hearing about your daughter's visit and the Nate story! (Her email to you made me cry...that is so sweet!). I agree 110% with your parenting philosophy...right on!

Anyhoo...hope you are having a good day!

 

[Steve]

Thanks, Steve. I'm wondering something though. I accept the fact that I can't really build muscle mass while I'm cutting. But I have been getting stronger. Should I expect these gains to plateau at a certain point, though? I mean, how much stronger can you actually get without adding any muscle mass.

Yeah, I'm sure EPOC makes a mockery of all my "scientific" numbers. The numbers make me feel like I'm keeping on top of everything, though, so they work for me. My daughter saw my spreadsheet, and thought I had lost my mind!

First, you like tracking the numbers. That is all that matters. And I think it helps you adhere, although I have no doubt that you have the determination to adhere no matter what. Point is, certainly keep doing it. I actually like reading up on your stats.

Regarding the strength curve and when will it plateau. You know as well as I. And you don't know, so neither do I.

It will certainly plateau. And you can't add any appreciable amount of LBM while dieting. Actually, strength gains really shouldn't be expected while dieting either, but this holds more true the more advance you become. Me, for instance; I rarely increase strength while dieting. However, for most around here who have never really "strength" trained per recommendations such as those I give, even while dieting, there is still a lot of room for improvements in strength through the various neuro-muscular pathways.

Managing the strength curve goes hand in hand with managing fatigue. Even while bulking, you can't expect to increase strength forever. Just as fat loss does not happen linearly, neither does strength increases.

Sad too, when you see people in the gym doing the same workouts, same exercises for YEARS, never really getting much stronger. They are oblivious to the concept of fatigue.

Weight training is a stress. Stresses breakdown your body. There must be a time for recovery from that stress. If you don't, this will certainly lead to overtraining. Overtraining = stagnation, on top of other negative side effects.

My advice for you specifically though, is to keep increasing strength until it plateaus. Once that happens, we will decide what to do. Things like strategic deconditioning (time off) and/or deloading (reduced load/volume/both) are never a bad thing. You don't detrain (lose the positive side-effects of resistance training) so quickly that a week off here and there negates your efforts.