Fit by 60! - TomO's Pledge

felici said:
For sure the blood donation would have brought your actual blood pressure down temporarily. (Just as in extreme cases of blood loss, blood pressure also becomes dangerously low.)

I love your Greek fantasy. :D

Most of your 5 pound loss does count and it's GREAT!!

:D It's very cool that you need a new belt! Congratulations! :D
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Thanks, Felici, for clearing that up for me. It's been getting lower, but that was the lowest it's been in years.

Sunday I hope to buy the new belt.

Have a great weekend.
 
Saturday, April 14, 2007

Weight: 237.4, BP 115/71 - Guess I'm still enjoying the low blood pressure effects of donating blood. My body fat percentage has dropped slightly in the past week, about 0.3%, but for the first time today, I was under 26% body fat. That will be an awesome even when I drop under 20%!

I ate a huge variety of food yesterday - scrambled egg and meatloaf sandwich on whole grain, nuts, tuna sandwich, tilapia, ret beets, salad, protein shake, and a bunch of other things. Even so, it all came to only 2,524 calories - 39% fat (10% saturated), 36% carbs (41 gm fiber), and 24% protein, and 3% alcohol - and with the weight lifting session, I still had a deficit of 411 calories for the day. That gives me an accumulated deficit of about 2,000 calories for the week so far

Just to show how fickle the scale gods can be, that should only translate into a loss of about 6/10 ths of a pound, but since last Sunday, I've dropped 2 whole pounds!

[There's that hubris again . . . let's hope the gods aren't reading this, lest they punish me severely tomorrow! ]
 
The scale gods may mess with your mind in the short term but in the longer term are constrained by powers greater than themselves. :)

Congratulations on the loss. This is looking goooood!
 
Exercise Log - 4/14/2007

Didn't want to push it too hard, because yesterday was weight training, so I did CardioCoach Volume 3 on the Elliptical (no arms). Total time = 42 minutes, 641 calories, max HR = 159 bpm (95%); avg HR = 135 (80%)

Challenge 1 - 6 x 30 sec sprints w. 30 sec. rests
Level 12 @ 200 rpm, max HR = 153

Challenge 2 - 2 x 2 2 min @ Zone 3, followed by 1 min @ zone 4, w. 2 min rest
Zone 3 hill - level 14 @ 135 rpm; Zone 4 hill - Level 16 @ 135 rpm; max HR = 157

Challenge 3 - 4 x 10 sec Zone 4 sprints w. 30 sec. rests
Level 12 @ 260 rpm, max HR = 159

The rests in between the challenges, plus the warmup and cooldown make this a nice, relatively short 42 minute heavy interval workout that's a good one when you're short on time or you don't want to push yourself too intensely.
 
Thanks, Deb. I'm having a great weekend. Yesterday it was really windy here, but today it was very nice.
 
Well that was a smashing three pages of journal...I might hang the belt up for a little while but I would burn it in celebration.

I just took a second look at your son, and he reminds me of my son! I'll post a picture some day but I don't have a good camera at the moment.
 
Sunday, April 15, 2007

Weight: 237.2; blood pressure still super at 116/74.

Ate and drank 2,037 calories yesterday - 26% fat (8% saturated), 31% carbs (25 gm fiber), 40% protein, and 3% alcohol. The 641 calories burned in my interval training, plus my RMR of 2,301 calories, gave me a deficit for the day of 905 calories. That gives me around 3,000 calories deficit for the week, which is exactly where I want to be. On top of that, we're having lunch at a close friend's house today, and I plan to do a little cheating.

No change in any of my measurements this morning. That's the beauty of having multiple ways of looking at your progress. I'm not disappointed with the lack of progress in that arena, because I've dropped 2.4 lbs. since last Sunday. Next Sunday, I may still be at 237.2, but maybe I'll make some progress in reducing my waist size.

Let me say again how thankful I am to have discovered WLF. I've made some great online friends, but I've also received the best advice for losing weight here that anyone could possibly get. And what a difference it's made! For the first time in my life, I feel that I'm not relying on some sketchy theory, but rather something that can be proved empirically. Yes, it's very, very tough work, but it has real results that will last the rest of my life.


Well that was a smashing three pages of journal...I might hang the belt up for a little while but I would burn it in celebration.

I just took a second look at your son, and he reminds me of my son! I'll post a picture some day but I don't have a good camera at the moment.
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Kelly, love to see a pic of your son. I'll post a pic of my belt soon, too!
 
Our sons do look somewhat similar. My wife is Filipino. I guess it's that Eurasian mix that creates such a nice blend.

Happychubette said:
If I understand it, including short bursts in my jogs will increase the fat burning catecholines?
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That's certainly possible, but the most documented effect of HIIT (asssuming that's what you're talking about) is EPOC, the process through which your body replenishes the oxygen lost throughout your lean muscle mass due to anaerobic bursts of energy. This effect can last up to 18 hours after the exercise has finished, and is one of the reasons why HIIT can have such positive benefits.
 
Workout Log - 4/15/2007

Boy, did I have a monster cheat day today! We went to our friends' house for lunch, and they prepared a huge meal. Filet mignon wrapped in bacon, brussel sprouts, potatoes, baklava with strawberries and whipped cream, and a bunch of other stuff. When I added it all up in FitDay, that one meal came to 2,447 calories -- more than I ate all day yesterday.
Even though our lunch was around 2:30, by 6:30 I still felt full.

These are the days when you really, really have to drag yourself to the gym. And today was my day for heavy interval training - ugh! I got to the gym at 7 pm, and still could feel that steak like a big lump in my stomach. Doing intervals on an empty gut is one thing, but it's got to feel a whole lot better than doing it on steak and potatoes.

Anyway, I struggled through Cardio Coach Vol. 6 (Candace), which lasts 55 minutes, with 5 minutes of stretching at the end. All together, I burned 1,000 calories, with a max HR of 164 (97% of max), and an average HR of 141 (84% of max).

Challenge 1: 5 x 1 min sprints at zone 3 w. 1 min. rests
Level 12 @ 200 rpm, 148 to 155 bpm

Challenge 2: 5 x 30 sec sprints at zone 4 w. 40 sec. rests
Level 12 @ 230 rpm, 148 to 155 bpm

Challenge 3: 1 x 2 min hill at zone 3 + 1 min hill at zone 4
Zone 3 hill - level 14 @ 130 rpm, 147 bpm
Zone 4 hill - level 16 @ 130 rpm, 158 bpm

Challenge 4: 3 x 2 min hills @ zone 3 + 1 min sprint @ zone 4, w. 2 min rests
Zone 3 hills - level 14 @ 130 rpm, 148 to 152 bpm
Zone 4 sprints - level 12 @ 190 rpm, 154 to 164 bpm

Except for the last zone 4 sprints in Challenge 4, I kept up with my pace before I went on vacation. Those last sprints were just too much for me, though. Last time I did them at 200 rpm; today I couldn't muster more than 190 rpm.

Amazingly enough, even with all that cheating, I ended up with a 55 calorie deficit for the day!
 
Holy Moly,
I can't believe you were able to do that exercise routine with that dinner on your stomach!!

Good for you for getting to the gym!
 
ohmygosh that is so good - i think so many people would have felt really bloated and tired and i know i would have just said sod it and gone to sleep or something. and to get a deficit is amazing. well done - that is truly inspirational - i hope you are getting the losses you deserve for these efforts. :)
 
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