AussieMerv
Total Posts: 6668
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10-15-07 07:44 AM - Post#360676
I’m jumping aboard… and my goals are as follows –
1. Long-term:
Reduce bodyfat from a stubborn 20% down to 15% or less. BF% reduction is an essential ingredient in achieving hormonal balance, but it will be a bonus if it brings some changed contours around the middle.
This goal will probably take longer than 10 weeks, but then again, who knows??
2. Short-term:
Fine-tune my food intake. Although food choices have been fairly well under control over the last year or two, my ‘Good-Enough Diet’ portion size regime based on a previous calorie counting stint needs to be nailed down.
Previously I was recording intake on a spreadsheet, so will get that going again for starters.
3. Training:
Re-structure my training program to achieve fat-loss on a tight schedule, with shorter week-day home gym workouts that can be done early before breakfast. Longer/heavier squat workouts on Saturday at the gym.
I'll post my workout schedule, which consists of two full body days based on two primary lifts, 3 or 4 cardio days, and 1 or 2 rest days… workouts will be consistent, they also need to be flexible and may get changed along the way.
Major considerations are workouts of 30-45 minutes duration, which fit in with my work committments between now and year end, and also provide adequate recovery.
4. Strength:
Maintain close to my strength gains achieved so far this year which are:
* Squat (A-G) > 100kg
* Dead Lift > 80kg
* BO Row > 60kg
5. Health:
Over the last 2 weeks I’ve been following a diet as prescribed by a medical doc who specializes in nutritional medicine, which isn’t a whole lot different from my usual, in addition to a digestive restoration protocol which firstly deals with digestive enzymes & bacteria etc.
After a second consultation this morning, the second 3-week phase will re-establish good bacteria into the digestive system. His approach is that a good digestive system is the foundation of good health, so we'll see what it can do for me... 
Body Stats: Will post as soon as I can get BF% done at the gym.
Thanks Michelle and Laree... This challenge being at a busy time of year will hopefully help sharpen focus on our target. Looking foreward to sharing the journey... and wishing everyone else much success.
Merv
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Edited by AussieMerv on 10-15-07 08:45 PM. Reason for edit: No reason given.
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AussieMerv
Total Posts: 6668
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There's no recent photos fit for public exposure, so here's one posted
on my log back in April...
Click to enlarge
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AAnnunz
Total Posts: 24932
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Glad you decided to join us, Merv. Love your goals. Love your plan. Love your gym.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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john reynolds
Total Posts: 714
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I’m jumping aboard… and my goals are as follows ...
Merv
Hi Merv, you've been pretty consistent since I've
been following your logs. I'm sure you'll meet
your goals in due time. A good, timed limited cardio routine would be farmer walks in your back yard with the crocs chasing you 
John
| Send lawyers, guns and Ibuprofen ... |
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AussieMerv
Total Posts: 6668
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Thanks Al & John... the crocs are a bit far from here to be of any help with cardio motivation 
Last week I completed the first two weeks of the digestion restoration protocol, and this week is the first of three weeks to re-establish good bacteria.
This docs philosophy is that good health starts with a healthy gut. Tests he did after the first two weeks showed a marked improvement over the initial consultation.
Even though I'm usually regular as clockwork with no real digestive problems, it certainly cleaned out the pipe-work and I've felt a distinct change in the first couple of weeks... prior to this I was planning on doing the liver cleansing diet which I'd done a year ago, so this was probably a better approach to getting a tune-up.
The low allergy diet eliminates wheat/flour products, dairy (except limited quantities of goat milk and a quality yogurt), pulses (beans etc, peanuts), yeast, alcohol, sugar, solanacae (deadly nightshade group veggies).
There were only some minor changes needed to my regular food intake to achieve that.
I'm primarily eating fish (sardines, tuna etc), beef, turkey, eggs, almonds, walnuts (nuts that grow above the ground), pumpkin & sunflower seeds, also broccoli sprouts, mixed sprouts, goats milk, natural yoghurt, plus heaps of veggies and digestive enzyme & probiotic supplements and glutamine.
However, I'm missing my oats, whey protein & cottage cheese, although it might be a good thing learning to live without 'em for a while... two more weeks to go!!
This week I've been listing items on each meal and started weighing portions of some items such as beef & turkey.
I'm preparing a spreadsheet to begin documenting to get a calorie count starting on Sunday.
Training is recorded on my log.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AAnnunz
Total Posts: 24932
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No alcolhol?????? Yikes!
Best of luck with your new diet, Merv. Sure looks like a good one. I'll be interested to see how you progress.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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AussieMerv
Total Posts: 6668
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Thanks Al,
Except for the exclusions listed, I've been eating much the same as this diet for around a year now. While much of it is low calorie stuff, there's probably a few items that may need closer attention re quantity, like nuts and cottage cheese etc... 
My current weight is 87.0kg (191.4lb) approx, and body fat stuck at around 20%, regardless of a clean diet and fairly intensive training. I’m hoping that between tuning up the calorie intake, doing higher intensity cardio with modified workouts, working with this new doctor on the medical stuff... and input from IOL, we can bring it all together to get the numbers moving on the downward slide..
I’ve been logging meals on my spreadsheet, but have not filled in the calories yet, but will be added by next week... my calorie book is hiding somewhere. Entries from last week are not complete, but it will give an idea of what fuel I’m running on...
I’ll post this spreadsheet as an attachment so that my total food log can be viewed together in one document, and will be up-dated each week... any in-put welcome 
EDIT:
Incomplete food log attachment removed, sample posted below...
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Here are a couple of sample days from my food log last week.. I’ll post the spreadsheet attachment when it has been completed.
Generally I have 5 meals/day on this recent diet regime, but has varied to 3&4 depending on what I'm doing on the day. Prior to this it was 6 meals/day tapering off in size towards the end of the day. Cottage cheese mixed with flax oil was a favourite before bed snack, but we'll have to wait a couple of more weeks for that... and that's where the 'calorie count' will probably bite!!
I need to go find my calorie book..!!!
I'm weighing calorie dense food as necessary to calculate calories, i.e: meat etc, and in the next week will establish a base-line to determine a calorie deficit... Having previously worked on Chris McClinch's Good Enough diet, I'm doing a guess-timate of reasonably equal portions between protein/carbs/fats, but err on the side of more protein & fats.
My ration of nuts & seed mix is now being weighed out each day, so that's a good start to kerbing one of my vices...
Friday 19 Oct
MEAL 1:
2 lge boiled eggs
Broccoli sprouts, mixed sprouts
Broccoli, celery
½ avocado
½ gl goat milk
MEAL 2:
150g grilled steak
Broccoli sprouts, mixed sprouts
Celery, 1 sml carrot
50g Mixed nuts & seeds
MEAL 3:
100g sl turkey breast
2 lge boiled eggs
Broccoli sprouts, mixed sprouts
8 olives,
1 sml avocado
Flax oil
½ gl goat milk
Ginger tea
MEAL 4:
150g chicken
1 sml carrot, cucumber
1 avocado
1 gl goat milk
Saturday 20 Oct
MEAL 1:
2 lge eggs
Broccoli sprouts
Celery
8 olives
½ avocado
50g mixed nuts & seeds
Flax oil
½ gl goat milk
MEAL 2:
150g grilled steak
Broccoli sprouts, mixed sprouts
1 sml carrot, celery
50g Mixed nuts & seeds
MEAL 3:
200g tuna
1 sml carrot, celery, cucumber
10 Olives
50g walnuts, almonds, pumpkin/sunflower seed
1 gl goat milk
MEAL 4:
150g Tuna
2 eggs
Broccoli, 1 sml carrot, lettuce, 2 cherry tomatoes
1 avocado
1 gl goat milk
...Daily water intake is between 2.5-3.0 litre/day, in addition to hot drinks (mainly green tea) which are not shown here.
EDIT - 25 Oct:
Food items listed are roughly in order of Protein/Carbs/Fats, except for drinks, green tea etc.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Ironeagle
Total Posts: 4498
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10-23-07 05:00 AM - Post#364521
That's some good eating there Merv!
You definitely have thought this out. Great to see you off to such a great start!
David
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AussieMerv
Total Posts: 6668
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AussieMerv 10-23-07 08:17 PM - Post#364911
What's better Dave, I've just devoured one of the best grilled steaks & salad after my workout this morning... I've been working on diet for some time, but need to find the key to grinding this torso fat down.
Thanks mate for the cheers.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AAnnunz
Total Posts: 24932
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Wow, buddy, you've really got it dialed in! I can't see how you can possibly fail, if you keep on this path.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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AussieMerv
Total Posts: 6668
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Monday 29 October 07
My update results will be taken from Saturday, being the end of my workout week, and my food log is in the pdf attachment below.
Progressive scale weight is:
Sat 13 Oct - 87.0kg (191.4lb)
Sat 20 Oct - 86.2kg (189.6lb)
Sat 27 Oct - 85.8kg (188.8lb)
While this shows a 1.2kg drop over the last two weeks, my weight sometimes jumps around a bit in between... Actually regardless of a fairly controlled food intake and consistant training during this year, my weight hasn't seemed to want to drop too much past 87kg, although I'd like to think that the mirror tells a better story.. LOL!
Altho body fat is my main target, it's encouraging to see weight falling after this gut cleansing diet from my doc over recent weeks.
I've gotta say tho, I'll be real glad to get back into some oats, cottage cheese & whey protein no matter how small the serve, but I've endured it better than expected... just another week to go without grains or dairy.. 
This week I went to buy a new calory counter book, but found they are filled with all the processed food and the content real lousy on natural real foods... will have to keep looking for my old one... I'm booked to get a BF assessment at the gym tomorrow.
Food Log - scroll to most recent week recorded.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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jengrif
Total Posts: 848
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10-28-07 11:37 PM - Post#366694
Congratulations on the weight loss. You really have this down to a science, way to go!
Jen
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AussieMerv
Total Posts: 6668
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Having been inspired by many ‘Before’ pics posted by IOL’ers, I’ll bite the bullet and step outside my comfort zone here...
It occurred to me that any achievements or progress towards our goals only have relevance when compared with how far we may have travelled... So for the record, here are some pics taken at my parents 60th wedding anniversary in May 2003... just over a year prior to starting weight training in July O4... I was way out of shape with a long-term bad back, and was eating my way to bad health... digging these up from the 'never-to-be-seen-again' file has been a reality check for me.
Me and my dear mom... a reminder of how much things have changed in opposite
directions for both of us in just over four years.
Doing a good job of what I did best... and enjoying it!!
... all tanked up to the last notch on the belt, barely able to walk...
'and roll me out the door, please!'
Recent up-date pics to follow...
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Also for the record...
Taken in July (3+ months ago) while on holidays at Amity Point, when I started interval cardio and
dragging a tyre along the beach, (sorry it's a bit blurry)...
Last week in my home Iron Room, 24 Oct 07.
PS:
Also to keep this challenge in perspective I’m reminded of some wisdom from Laree recently on my training log:
‘...I wonder if your expectations aren't too high for the moment. You've made terrific progress in a lot of areas the past couple of years. It could be that the stress of caring for your parents is the thing that's got your body changes at a standstill, and honestly, holding your own right now might be a fabulous win, all things considered.’
Obviously my project may take longer than between now and year end... however, this Challenge has become another stepping stone heading in the right direction.
Thank you IOL.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Ironeagle
Total Posts: 4498
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10-29-07 11:35 AM - Post#366843
Merv - My admiration and respect just went up big time for your recent posts.
I am amazed at what folks can do when they set their minds to it. You have come a long way and look great for your efforts. You should take great satisfaction in your progress.
Thanks for posting your pics - you will be amazed at how motivating that simple act is.
Keep up the good work Merv!
David
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jmac
Total Posts: 9046
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10-29-07 01:40 PM - Post#366915
Merv- spectacular and amazing work you've done on yourself over the last couple of years. The last picture from back in 03 you were carrying some serious weight and your latest picture your looking great mate....Keep up the great effort...
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Laree
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Primary Training Purpose: Fitness and strength beats aging badly
Real Email Address: ld@davedraper.com
Homepage: davedraper.com
(Rhymes with Marie)
Full name: Laree Draper
Gender: female
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rosiec
Total Posts: 5071
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10-29-07 05:54 PM - Post#367061
WOW, huge difference there Merv, fantastic!
Go confidently in the direction of your dreams. Live the life you have imagined.
Henry David Thoreau |
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jengrif
Total Posts: 848
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10-30-07 04:11 AM - Post#367285
Merv what a difference, you look terrific!
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AussieMerv
Total Posts: 6668
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10-30-07 07:37 AM - Post#367323
Dave, John, Laree, Rosie and Jen... thanks for your encouragement.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Manor
Total Posts: 6773
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10-30-07 08:46 AM - Post#367347
Interesting how things "look" I'd say you look years younger now then the before pics. Amazing work truly amazing.
aka SAVAGE/JDIDAN/Dan the Protein Man
You can't choose your parents however you can choose your lifestyle
Earn your supplements
The most important stack you can do are big plates.- Sweatn |
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AAnnunz
Total Posts: 24932
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10-30-07 08:30 PM - Post#367698
Wow, Merv, a veritable metamorphosis...and you ain't done yet. Keep up the good work, young man.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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silverbackbob
Total Posts: 2511
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10-30-07 10:41 PM - Post#367747
Merv, you look awesome!! Keep up whatever you are doing as the results speak for themselves.
Never be embarassed about before pics. It doesn't matter where you start, it's where you end up that counts. Just as long as you start you'll be a winner, no matter how long it takes to reach your long term goals. Enjoy the process.
My mom is 83 and is going thru some tough times too, so I can empathize with you a little.. Physically she is doing fine but her mind is going. It's so sad to see the hardest working person I ever knew fade before my eyes.
Laree is right(she usually is you know), when she tells you to concentrate on holding on to the fitness you have and not obsessing about getting better while you are under all of the stress you are now. We're here for you so hang tough. Bob.
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Laree
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Primary Training Purpose: Fitness and strength beats aging badly
Real Email Address: ld@davedraper.com
Homepage: davedraper.com
(Rhymes with Marie)
Full name: Laree Draper
Gender: female
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11-05-07 08:10 PM - Post#370239
Merv, you still having computer problems over there?
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AussieMerv
Total Posts: 6668
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AussieMerv 11-05-07 10:10 PM - Post#370299
Thanks Laree, Bob, Al and Dan, all your encouragement means a lot.. 
...and yes Al young man, 'we ain't done yet'... It's a deal mate!!
Monday 5 October 07
My update results for Week 3, Saturday 3 November -
Progressive scale weight is:
Sat 03Nov07 – 84.8kg (186.6lb)
Sat 27Oct07 - 85.8kg (188.8lb)
Sat 20Oct07 - 86.2kg (189.6lb)
Sat 13Oct07 - 87.0kg (191.4lb)
Body Fat:
Year-end Target - 15%BF
Current (6 Nov 07) - 18.7%BF ...previously 20.6%, and originally around 33-35% back in 04.
Spot-on 1kg (2.2lb) scale-weight drop over-all for the week... and 2.2kg (4.8lb) to end of the 3rd week.
My intake has been very similar to the Food Log attachment previously posted, but more attention was given to measuring and tweaking portion sizes... Still navigating by intuition... and total calories are not yet known. This morning I’ve calculated target calories and macronutrients, and with limited time lately, we’re getting that closer to being dialled in.
I had bodyfat done at the gym last week... Given that recent photos and the trusty old pre-scientific ‘grab a fist-full of mutton’ pinch test shows a *slight* tightening up of the mid-section, I was not confident to log the trainer’s increased assessment result... it was far too rushed to be accurate. Today's 18.7% posted above was closer to my pre-scientific guesstimate... Fair go, it just had to be under twenty after all that tyre dragging and huffy puffy.. 
After a web search last night, I learned some additional tips to improve the accuracy of my high-end Tanita BF scale... Additionally, I’ve been to a naturopath earlier this morning who has more sophisticated 4-point bioelectrical body analysis gear to establish some degree of confirmation. Hopefully, I’ve established what appears to be the ideal scenario re hydration, timing and prior activity levels etc, in order to get the most consistent result for repeated assessments and a reasonably accurate base-line from which to track progress.
Cheers to everyone for next week..
Merv
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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jengrif
Total Posts: 848
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11-05-07 11:52 PM - Post#370320
You're doing great Merv!
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AAnnunz
Total Posts: 24932
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11-06-07 06:39 AM - Post#370366
Your intuition is navigating well, my friend. Excellent report.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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rosiec
Total Posts: 5071
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11-06-07 06:52 AM - Post#370373
That's some seriously consistent weightloss Merv! It really sounds like you're getting all this sorted and planned out well; it's obviously working!!
Go confidently in the direction of your dreams. Live the life you have imagined.
Henry David Thoreau |
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AussieMerv
Total Posts: 6668
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AussieMerv 11-06-07 10:55 PM - Post#370792
Thanks Jen, Al and Rosie... being exposed like this has probably making me be more focused on portion control of the offending 'healthy' goodies... LOL!
...now lets see, where's that new packet of nuts.. 
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AAnnunz
Total Posts: 24932
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AussieMerv 11-08-07 11:58 AM - Post#371371
You can have a few nuts. No chips though!!!
Very truly yours,
The IOL Food Police
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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AussieMerv
Total Posts: 6668
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Monday 12 November 07
Here’s my update for Week 4, Saturday 10 November -
1. Weight & Body fat%:
I did a calliper check on my hip flab at the gym on Saturday and it was a convincing 1+mm less than two weeks ago, and 3-4mm less than early August... seems to be headed in the right direction at last..
Bodyfat%:
Tue 06Nov07 - 18.7% - as reported last week.
Progressive scale weight:
Sat 10Nov07 - 84.5kg (185.9lb) - down 0.3kg (0.7lb) from last week.
Sat 03Nov07 – 84.8kg (186.6lb)
Sat 27Oct07 - 85.8kg (188.8lb)
Sat 20Oct07 - 86.2kg (189.6lb)
Sat 13Oct07 - 87.0kg (191.4lb)
2. Food Intake:
Continuing with 99% compliance, apart from some yummy full fat mango yogurt my wife brought home… between the two of us it didn’t last long… but it’s nutritious and good for you, isn’t it?? LOL..
It’s also both an interesting and challenging discovery with calculating macronutrient balance… more detail on that later. The Good Enough had any control over the extra fistfuls of nuts etc in the past, limiting to minimal amounts by counting them out is a challenge that I’ve conquered… at least my food log helps keep track.
3. Training & Strength Maintenance:
Finding it hard to reduce workout times to the projected 30-45 minutes, and also trying to get in adequate sleep to assist in recovery… this seems to be as essential to both training and recovery as food intake. Cardio intervals using the C2rower and four lifting movements have been added back after a break now that energy levels have revived. I intend to get back to tyre dragging and log carrying soon.
One of my goals was to maintain strength gains while on this fat loss project, this is where it stands at present -
1. SQUAT (A-G) > 100kg – no worries with this one, doing 100 & 90kg in recent weeks,
2. DEAD LIFT > 80kg – maintaining 80% at this stage,
3. BENT ROW > 60kg – currently 70%, but will be giving this more attention from now on.
Thanks everyone for your support,
Merv
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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Here's my cardio intervals mentioned above from last week's training log, which tends to get the huffy puffy going slightly... the 250metre tyre drag and log carry have previously taken the place of the squat and/or bent row...
I've also rightly renamed the floor wipers to FLOOR WIPE-OUTS!! ... but I'm in love with 'em..
CARDIO INTERVALS:
Time: 6.45am (pre-workout snack), Water: 1.5 ltr, Music: Cool Covers - Smooth Jazz Plays the Hits
1. C2 ROWER > 1000metres/5:07 – steady warm-up pace at first…
2. SQUAT > 1x10x30kg (66lb), tri-set w/-
3. BENT ROW >1x10x30kg
4. DB ALT DIAG C&P > 1x10x8kg (17.6lb) (l+r)
5. FLOOR WIPERS > 1x20 w/- 30kg BB
1. C2 ROWER > 1000metres/4:44 w/- 3 sprints
2. SQUAT > 1x10x30kg (66lb), tri-set w/-
3. BENT ROW >1x10x30kg
4. DB ALT DIAG C&P > 1x10x8kg (17.6lb) (l+r)
5. FLOOR WIPERS > 1x20 w/- 30kg BB
1. C2 ROWER > 1000metres/4:36 w/- 3 sprints
2. SQUAT > 1x10x30kg (66lb), tri-set w/-
3. BENT ROW >1x10x30kg
4. DB ALT DIAG C&P > 1x10x8kg (17.6lb) (l+r)
5. FLOOR WIPERS > 1x20 w/- 30kg BB
6. C2 ROWER > 1000metres/4:46
Cool-down:
WALK > 550metre/6:05
Rests: Movements @ 30-60sec, Sets @ 60-120sec
Duration: 3 Sets = 55:00 + walk
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Laree
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User ID: 3
Login Name: ldraper
Date Agreed to Rules: 12-09-10
Country: Z
Occupation: Website work
info_have_been_training_since: 12-31-79
Primary Training Purpose: Fitness and strength beats aging badly
Real Email Address: ld@davedraper.com
Homepage: davedraper.com
(Rhymes with Marie)
Full name: Laree Draper
Gender: female
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Continuing with 99% compliance, apart from some yummy full fat mango yogurt my wife brought home… between the two of us it didn’t last long… but it’s nutritious and good for you, isn’t it?? LOL..
Huh! If having full fat yogurt knocks us out of compliance, I'm out on yogurt days, too. We only use whole milk yogurt, and have since Doc Mike Nichols recommended it here on IOL half a dozen years ago.
I usually stir in a scoop of protein to make it a bit more Zone friendly, if that tip helps ya out any, Merv.
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AAnnunz
Total Posts: 24932
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Excellent report, Merv. Glad to see you doing so well.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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AussieMerv
Total Posts: 6668
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Laree,
I agree with you totally about the nutritional value of full fat yoghurt…
It's been 100% hard core for months now, so stuff like this has gotta be a whole lot better than a tub of icecream, being a regular high volume staple in the past... once the lid was of, the bottom of the 4 or 5 litre tub came into view before too long. I guess that's why I was making light of such a minor offense... almost tongue in cheek...
Although, if it's confession time, there was the other night when I got cleaned up some glazed fruit with nuts that were looking real lonely in the bottom of the container.
Given my past uncontrolled passion for food, my wife looks on in amazement at how I'm now eating...
When writing my update, my taste buds were still swooning from the memory of the lustful mango taste from last night. However, I’ve just checked out the manufactures website, and now this totally natural product made with actual fruit and without anything artificial, doesn’t look so sinful, LOL… Per 100g: Energy 590kj, Protein 7.2g, Fat (total) 4.0g, Carbs 15.0g, Sugar 12.2g…
http://www.greekyoghurt.com.au/component/option,com_p age/id,2/Itemid,26/
The one that we usually buy is Farmers Union Greek Yoghurt, full fat, thick, and one spoonful satisfies.
Another option from the quality yoghurts that I’ve been having in recent weeks is Jalna Natural Fat Free… Per 100g: Energy 220kj, Protein 5.3g, Fat (total) 0.1g, Carbs 7.4g, Sugar 5.5g
http://www.jalna.com.au/Products/Yoghourt/FatF ree/tabid/456/Default.aspx
How do those compare with what you have?
Thanks for your tips, and yes I’ve even been known to stir in some whey powder into my cottage cheese bed-time snack… but now I might try it with yoghurt.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Andy Mitchell
Total Posts: 5269
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11-12-07 10:08 PM - Post#372830
I buy the Jalna merv! fwtw.
Nice legs-shame about the face
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Andy Mitchell
Total Posts: 5269
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11-12-07 10:13 PM - Post#372832
In the pic's you look decent sort of bloke.
Nice legs-shame about the face
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AussieMerv
Total Posts: 6668
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Ironeagle
Total Posts: 4498
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11-14-07 05:33 AM - Post#373366
Merv:
Wow - lots of hard work under construction here. Great discipline on the eating habits from one food lover to another.
I have a penchant for baked goods (Lori)
and breads. They are not my friends right now. I limit my bread and starches significantly when I am trying to change my body comp.
Hang in there my friend. You are doing great things here.
David
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Laree
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User ID: 3
Login Name: ldraper
Date Agreed to Rules: 12-09-10
Country: Z
Occupation: Website work
info_have_been_training_since: 12-31-79
Primary Training Purpose: Fitness and strength beats aging badly
Real Email Address: ld@davedraper.com
Homepage: davedraper.com
(Rhymes with Marie)
Full name: Laree Draper
Gender: female
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How do those compare with what you have?
These are the two we normally get:
Brown Cow Cream Top or Straus Whole Milk Yogurt.
I prefer the Straus, but the Brown Cow is almost as good and is available in more stores here locally.
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AussieMerv
Total Posts: 6668
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11-14-07 09:03 PM - Post#373691
Both look great, it's good to see company's that take pride in their products without compromise.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AussieMerv
Total Posts: 6668
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AussieMerv 11-18-07 08:06 PM - Post#374861
Monday 19 November 07
Here’s my update for Week 5, Saturday 17 November -
Progressive scale weight:
Sat 17Nov07 - 84.8kg (186.6lb)
Sat 10Nov07 - 84.5kg (185.9lb)
Sat 03Nov07 – 84.8kg (186.6lb)
Sat 27Oct07 - 85.8kg (188.8lb)
Sat 20Oct07 - 86.2kg (189.6lb)
Sat 13Oct07 - 87.0kg (191.4lb)
Life got in the way a bit this last week, managing to fit in the three basic workouts, no intervals, and only around 50% of my usual walking and C2 rower.
In the process of ensuring that my calorie count was up to the projected number, I managed to go into food over-load on a couple of days mid-week… The diet trial and error (mostly error) and reduced cardio/interval training has reflected in my body slow-down and results not progressing… and should I mention dining out for my wife’s birthday.
The one thing that has become obvious over a long period is the weight control benefit of fast paced walking early each morning (and it's no stroll in the park)… whenever that becomes irregular my weight increases, when I walk regular 6-7 days/week my weight is stabilised… just happens like clockwork.
Edit: Currently for me it's the base-line on which to build additional cardio… my metabolism seems to depend/thrive on it.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Too-big AL
Total Posts: 67
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 11-18-07 09:42 PM - Post#374888
Merv,
You have done so much already. It good you have hoe your body reacts. Keep on truckin' (walking).
Al B
"Work as if you were to live 100 years, Pray as if you were to die To-morrow." Benjamin Franklin, Poor Richard's Almanac |
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AussieMerv
Total Posts: 6668
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AussieMerv 11-25-07 05:11 AM - Post#376831
Sunday 25 November 07
Update for Week 6, Saturday 24 November -
I can identify with what Michelle says about being on a ‘learning curve’... using a calorie/macronutrient calculator has brought some surprises. Experimenting with calorie intake has been interesting, and I suspect that my ideal weight loss intake is lower than the calculated target... Calorie zig-zag might well describe how it has worked out while experimenting with intake. My macronutrient balance varies somewhere between 33%P/33%C/33%F and 30%P/40%C/30%F.
While my weight has dropped down to 84.4kg this week, lowering body fat% while maintaining lean body mass are the main objectives... I’m hoping that it’s fat weight that’s been burned off. I’m planning on getting another BF% assessment for the next report.
Training this week has been based on the basic compound lifts for strength maintenance and metabolism, walking, rower, floor wipers... also as per my training log, the addition of two hill print workouts to increase cardio intensity.
The plan is to continue with the hill sprints, but more experimentation is needed to gain optimal results without blowing a piston or throwing a conrod through the engine block... Or in other words, find a happy compromise between the Wisdom of Vicki, and Uncle Al's ‘No Mercy’ barracking!!
Progressive Weight / Body Fat% / Lean Body Mass:
Sat 24Nov07 – W: 84.4kg (185.7lb)
Sat 17Nov07 – W: 84.8kg (186.6lb)
Sat 10Nov07 – W: 84.5kg (185.9lb)
Sat 03Nov07 – W: 84.8kg (186.6lb) @ BF: 18.7% BF = LBM: 68.9kg (151.6lb)
Sat 27Oct07 – W: 85.8kg (188.8lb)
Sat 20Oct07 – W: 86.2kg (189.6lb)
Sat 13Oct07 – W: 87.0kg (191.4lb)
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AAnnunz
Total Posts: 24932
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...in other words, find a happy compromise between the Wisdom of Vicki, and Uncle Al's ‘No Mercy’ barracking!!
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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AussieMerv
Total Posts: 6668
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GOTCHA!! ... but don't worry buddy, I kicked some but with today's workout
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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AAnnunz
Total Posts: 24932
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I'm not worried, Merv. You always kick butt lately.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
|
AussieMerv
Total Posts: 6668
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Tuesday 4 December 07
Update for Week 7, Saturday 1 December -
Favourable result over the last 4 weeks. Food intake is dialled in, although life is too busy for very much macro-nutrient/calorie counting right now... I've have been weighing and recording portion sizes on my food log spreadsheet, still playing it by ear... Guesswork & intuition rule. Have also been kicking some butt with training lately.
Previously I could never imagine weighing less than 85kg, but at last we seemed to have cracked it.
It’s only maths, but projecting some future targets is an interesting exercise... yes, they’re only theoretical numbers, but it’s also probably helpful to have a goal and make an attempt to avoid the nasty surprise of “wow, we’ve lost a lot of weightâ€... only to find that it’s not flabby fat lost, but hard earned muscle that’s gone down the gurgler... every gram of muscle is gold, and downright tough to generate for an old bloke.
Besides any bonus body shape modifications, substantial fat loss is still essential to achieve continuing improvement of prostate health... the primary reason for gearing my training to maintaining muscle mass while loosing the flab. Being busy towards year-end it's not a good time right now be doing this (and a gamble doing it on-line), but I'm grateful for this challenge and the smallest of improvements... at least we'll be that much further ahead come January 08
Body Composition Target:
15% Body Fat while maintaining Lean Body Mass
...and then long-term maybe go for 10%... gram by gram from the hips & gut... LOL!!
i.e.: Hypothetically speaking of course, dropping another 4.7kg to 80kg body-weight @ 12.5% BF = 70kg LBM;
or 77kg body-weight @ 10% BF = 69.3kg LBM
Body Composition Summary, 06 November 07 – 04 December 07:
Body weight: Decrease 1.1kg (2.4lb)
Fat weight: Decrease 1.2kg (2.6lb)
LBM: Increase 0.1kg (0.2lb)
Progressive Weekly Weight + Monthly Weight / Body Fat% / Lean Body Mass:
Sat 01Dec07 – W: 84.5kg (185.9lb) **Body Composition: Tue 04Dec07 – W: 84.7kg (186.3lb) @ BF: 17.5% = LBM: 69.9kg (153.8lb)
Sat 24Nov07 – W: 84.4kg (185.7lb)
Sat 17Nov07 – W: 84.8kg (186.6lb)
Sat 10Nov07 – W: 84.5kg (185.9lb)
Sat 03Nov07 – W: 84.8kg (186.6lb) **Body Composition: Tue 06Nov07 – W: 85.8kg (188.8lb) @ BF: 18.7% = LBM: 69.8kg (153.6lb)
Sat 27Oct07 – W: 85.8kg (188.8lb)
Sat 20Oct07 – W: 86.2kg (189.6lb)
Sat 13Oct07 – W: 87.0kg (191.4lb)
Pre-Challenge stats:
Sept 06 – W: 88.9kg (195.6lb) @ BF: 20.6% = LBM: 70.6kg (155.3lb)
July 04 – W: 95.2kg (209.4lb) @ BF: 33.0% = LBM: 63.2kg (139.0lb) approx.
May 03 – W: 97-98kg (215lb) approx.
Note: The weekly weigh-in is done early morning soon after rising & necessary body functions and before eating or drinking... while the monthly body composition assessment is done around 9am after both eating and drinking, hence the weight difference... next assessment is booked for Wednesday 2 January 08.
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Laree
Total Posts: 26002
Country: Z
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Last Login IP: 162.158.63.64
Last Online: 06-15-23
User ID: 3
Login Name: ldraper
Date Agreed to Rules: 12-09-10
Country: Z
Occupation: Website work
info_have_been_training_since: 12-31-79
Primary Training Purpose: Fitness and strength beats aging badly
Real Email Address: ld@davedraper.com
Homepage: davedraper.com
(Rhymes with Marie)
Full name: Laree Draper
Gender: female
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Have also been kicking some butt with training lately.....
.....at least we'll be that much further ahead come January 08
Right on and BINGO, Merv.
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