12-05-07 02:43 AM - Post#380808    

Getting your body composition checked on a regular basis is a good idea, great job Merv!

Jen

12-05-07 02:52 AM - Post#380810    

Mervyn,

as I told you before I really respect your dedication and willpower. You are working hard for your training goals and I believe devoutly that you will achieve success. Keep it up!

Kind regards patterdale

You are as strong as your weakest link

AussieMerv
12-10-07 06:26 PM - Post#383002    

Thanks Laree, regardless of how we all do in this challenge, everyone stands a better chance at hitting the ground running come New Year 08.
Jen and Heinz, thanks heaps for your encouragement...

Monday 10 December 07

Update for Week 8, Saturday 8 December -

My weight can fluctuate daily, probably depending on hydration, food type & intake and activity levels. This Saturday it was 84.8kg, but also read 84.4kg on a couple of days through the week, which means that it’s the general trend of body composition over time that counts.

Progressive Weekly Weight + Monthly Weight / Body Fat% / Lean Body Mass:

Sat 08Dec07 – W: 84.8kg (186.6kg)
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)

"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

Re: AussieMerv
12-16-07 07:39 PM - Post#385269    

Monday 17 December 07

Update for Week 9, Saturday 15 December -

Scale weight was down to 84.2kg this week, the lowest so far.

Time restraints have forced me to drop logging food intake but have still maintained good portion control, maintaining 4-5 meals/day with fairly equal protein/carbs/fat balance... & am pleased to declare 99% clean intake despite a couple of year-end celebrations. Also have recently started regular ground flax using a small coffee grinder, makes a tasty snack with whey protein... also tried Quinoa for breakfast for the first time on Saturday morning.

My pre-cardio lifting followed by hill sprint cardio seems to be working OK. I’m attempting to work in some options for the hill sprint workout so as to avoid my body adapting to the same routine. My plan is to continue to gradually increase intensity by increasing reps & pace, while reducing rest times... plus get in variety by alternating days using the DB C&P/renegade row/hill sprint combo, with the higher rep/reduced rest hill sprints.

While part of my goal is to maintain strength on major lifts while attemping fat loss, I unexpectedly increased my dead lift PR this week, taking it from 80kg (for reps) to 100kg (singles) as per my training log.

Progressive Weekly Weight + Monthly Weight / Body Fat% / Lean Body Mass:

Sat 15Dec07 – W: 84.2kg (185.2lb)
Sat 08Dec07 – W: 84.8kg (186.6kg)
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)

"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

12-17-07 05:06 AM - Post#385334    

Awesome work, Merv!

Go confidently in the direction of your dreams. Live the life you have imagined. Henry David Thoreau

Re: AussieMerv
12-17-07 02:19 PM - Post#385551    

• AussieMerv Said:

That stuff'll really rack up the calories, huh? Surprise!

Re: AussieMerv
12-18-07 04:59 PM - Post#386123    

• Laree Said:

Gee thanks Laree, glad someone's keeping an eye on me. Just checked it up... wow, quinoa double calories of rolled oats -
Quinoa, 1/2 cup = 292 calories, 11.5% p/73.4% c/15.1% f
Oats, 1/2 cup = 150 calories, 13.4% p/68.5% c/18.1% f

It was on my list of foods from the nutrtional doc when I did that gut cleanse thingo, but didn't bother with it then... got some last week when I stocked up at the bulk nut shop, and I found they had it. It seems pretty good nutritionally, I guess 1/2 cup will be plenty.

I rotate what I have for breakfast anyway... up till now oats are my only cereal for higher carbs on workout days, vegies etc most other days. Dropping the oats for breaky every day and replacing them with higher protein + salad vegies has helped a lot.

"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

Re: AussieMerv
12-18-07 05:30 PM - Post#386144    

• AussieMerv Said:

Had some at my mom's last time I was there... casually turned over the box and glanced at the nutrition panel, 690 calories per cup, I think it was. She had a red kind, maybe that one's higher in calories. Either way, I didn't like it that much!

AussieMerv
12-18-07 05:55 PM - Post#386153    

The variety I have is white, soaked it for a while then simmer about 10 minutes... taste is a light nutty flavour but otherwise fairly bland.

"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

Re: AussieMerv
12-23-07 08:11 PM - Post#387946    

84.2kg and holding, weight dropped well under 84.0 early in the week, but bounced back up... Trying real hard to be good!


Yep, ... "No Retreat, No Surrender!!"

Progressive Weekly Weight + Monthly Weight / Body Fat% / Lean Body Mass:

Sat 22Dec07 – W: 84.2kg (185.2lb)
Sat 15Dec07 – W: 84.2kg (185.2lb)
Sat 08Dec07 – W: 84.8kg (186.6kg)
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)

"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

Re: AussieMerv
12-30-07 08:23 PM - Post#390214    

Monday 31 Dec 07 –

My weight-in for Sat 29Dec07 is 84.3kg (185.5lb), increased slightly over last week… During last week’s Christmas indulgences it went up to 85.0kg, but with a little more control since last Thursday/Friday (ummm well OK, give or take some chocolate Truffles and a block of my favourite dark chocolate ) it is now down to 83.8kg this morning… we’ll see if it holds.

I’m booked in for a body fat assessment early on Wednesday 2 January, so will post my body composition update then.

"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

01-01-08 09:51 AM - Post#390651    

Merv:

I love the way you summarized your report with the weekly lists.

You did great, worked hard and it paid off.

David

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

AussieMerv
01-06-08 06:25 AM - Post#392531    

Sunday 06 January 08

Update for Week 12, Saturday 05 January 08 -

Thanks everyone for your support during this challenge, here’s the final wash-up after being detoured near the end by Christmas indulgences and a bunged up hip which put a stop to regular training.

The one thing I have learned from this that there’s a fine balance between food intake and training, and it only takes a few changes in either or both to change direction in progress. Overall I dropped 3.1kg (6.8lb) in 12 weeks, however, following a decrease in body fat % late November, there was an increase at the end, with a 1.9kg decrease in LBM… understandable given the relaxing of my fairly regulated eating habits, combined with minimal training from mid December.

As has been stated by others, at least we’re that much further ahead to start the New Year, to kick off training for 08… Now being at under 84kg, is in excess of 3kg less than when we started back in mid October.

The accuracy of body composition testing is always debatable, but I guess it gives an indication of which direction we're headed.

Weight and body fat reduction has been a problem for me b/c of hormonal issues, so it's now satisfying to see a small amount of progress... It will continue to be my goal for 08, and I’ll continue to post updates on my training log.

Progressive Weekly Weight + Monthly Weight / Body Fat% / Lean Body Mass:

Sat 05Jan08 – W: **83.9kg** (184.6lb)
Wed 02Jan08 – W: 84.1kg (185.0lb) **Body Composition: Wed 02Jan08 – W: 84.7kg (186.3lb) @ BF: 19.8% = LBM: 67.9kg (149.4lb)
Mon 31Dec07 – W: 83.8kg (184.4lb)
Sat 29Dec07 – W: 84.3kg (185.5lb)
Sat 22Dec07 – W: 84.2kg (185.2lb)
Sat 15Dec07 – W: 84.2kg (185.2lb)
Sat 08Dec07 – W: 84.8kg (186.6kg)
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)

My second goal was to maintain strength in my major lifts... Apart from not being able to go after the 100kg squat as planned at year end, I’m happy with my combination of cardio with strength training. However given that I have been experimenting with this, I may need to look closer at the balance for 08.

Here are the final results of my lifts -

1. SQUAT (A-G) > 100kg – worked at 80-90%, but missed going for 100kg b/c of a hip problem mid December
2. DEAD LIFT > 80kg – worked at 80%, maintained 80kg for reps, and also exceeded it to hit a new PR of 100kg for a single
3. BENT ROW > 60kg – worked at 80%, maintained 60kg for reps
4. BB CLEAN&PRESS (squat-jump from floor) > 40kg - maintained 40kg

Thanks again to everyone, the camaraderie has been fabulous ... and best to everyone for 2008..

"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

01-06-08 06:40 AM - Post#392532    

• Ironeagle Said:

Thanks David, it's been a real pleasure to have your support!!

"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

Re: AussieMerv - EOY 08
10-16-08 12:48 AM - Post#492513    

I'm in again... here goes for 2008.

"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

10-16-08 01:57 AM - Post#492517    

Saddle up!!

Braken Wear Enter gym, lift weights, feel good, go home. What more is there to say? D.Draper Log Progress Pics Dead lift PR 506lb (Video)

Re: AussieMerv - EOY 08
10-22-08 06:53 PM - Post#494518    

Dragging the chain getting started, but it is...

2008 Year-end Goals:
1. Re-visit food macronutrient & calorie intake, and adjust as necessary for the continuing process of BF reduction and general health support.

2. Resume a higher water intake for summer.

3. Resume regular walking, at least 3x week.

4. Shoulder and arm work:
- Shoulder and upper arm flexibility, conditioning and strengthening
- Forearm rehab: tendon conditioning and strengthening, wrist mobility & flexibility
- Grip strength

Weak links:
There are no major problems at the moment, but after recent physio treatment only underlying niggles. After a general increase in overall strength over recent years, I’m finding that the forearms have become the weakest link and are in need of attention in the following areas -
Long-term carpal tunnel syndrome hit 34 years ago, and recurs whenever I do substantial digging and shovel work. This along with construction work has also resulted in tight and inflexible wrists… it would be good to get ‘em freed up & loose again.
Residual pain in the right elbow joint (outside), resulting from lowering the bar doing heavy BB clean & presses some time ago, and aggravated recently by swinging the mattock digging hard ground.
Long-term recuring forearm tendonitis going back 20 years has only occasionally given problems over the last four years of training, but a few niggles have surfaced from digging etc I’ve done recently. This has been a reminder that greater conditioning and strength is needed as buffer against potential injury as training progresses.

I’ve paid my dues with physio treatment bills over the years, since winning a grip test in the fitness themed Canadian Pavilion at World Expo in Brisbane back in 1988. Also since then my throwing ability is down the gurgler and always results in tendon pain, so to eventually get that fixed up would be good.

During a physio treatment on my left arm from my daughter a while back, she did acupressure work on my forearm and wrist which freed it up considerably, revealing the possibilities of what a bit of TLC might bring. She marked the acupressure points on my arm, wrist and hand so I could photocopy them and do treatments at home.

Even though it’s the forearm that needs attention, my approach will be to treat the arm as a complete unit.

Methods:
Stretching and flexibility
Acupressure
Massage, plus heat pack & Rapigel
Strength movements

Treatment and workouts will be done either on recovery days or at the end of regular workouts, recorded on my training log and a weekly summary posted here. Once again as for last years challenge, this will continue past year-end but we’ll give it a good shot.

"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

10-22-08 07:28 PM - Post#494522    

Nice goals there Merv.
Good luck

"For sure, grit and spit will get you so far but it will also grind you down and leave you spent. Good movement, superior movement, that is where grace and power live." My 2011 Training Log

Re: AussieMerv - EOY 08
10-27-08 08:46 AM - Post#495730    

Thanks Jim.

Gradually getting into gear with it, here's a brief up-date so far...

1. Food Intake:
While my intention was to get back into weighing & logging food to do a macronutrient check, the reality is I haven't got time for that right now, especially seeing that my spreadsheet needs up-dating with additional foods which will be time consuming.

My diet has been mostly lean and green for a long time now, no junk etc, macronutrients & total calories was my main interest. My tactic to control portion size, which has proved effective, has been simply to serve onto a smaller plate.

To back that up I'll post some pics as we go along.

Being in tune with body response has been my guide for adjusting both food intake and workout intensity... The main areas that need attention at present are water intake and getting back into higher intensity weights/cardio interval training.

2. Water intake:
Gradually being increased and has been approx 1.5 - 2.0 litres over the past week. I was up to around 3 litres last summer. This has a positive effect in controlling body fat.

3. Walking:
First 2km walk with some jogging intervals done this morning.

4. Shoulder & Arm Work:
My main focus for this challenge, and will be moved to No.1 on the list from now on. Attention to some re-occuring niggles which I've been working around off & on from time to time, need to be given priority so as to not rail-road future training.

Mobility, flexibility, massage and strength work have been done as detailed on my training log.

This afternoon I made a new wrist roller, which will be easier to use and do a better job than previous broomstick handle.

This challenge has taken a bit to get moving after computer problems & holidays etc, but this coming week should be more consistant.

"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

AussieMerv
10-27-08 08:50 AM - Post#495731    

Merv, I love the detail and comprehensiveness of your posts.

Thanks for taking the time mate it is great food for thought making me think a lot on why and what I am doing in my own workouts.

cheers

Luke

Braken Wear Enter gym, lift weights, feel good, go home. What more is there to say? D.Draper Log Progress Pics Dead lift PR 506lb (Video)

10-27-08 08:57 AM - Post#495734    

Mate, just can't help myself after writing construction specification for most of my working days :-)

"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

10-27-08 09:13 AM - Post#495740    

Braken Wear Enter gym, lift weights, feel good, go home. What more is there to say? D.Draper Log Progress Pics Dead lift PR 506lb (Video)

10-28-08 08:38 PM - Post#496524    

Merv - you never cease to amaze me. Incredible discipline and persistence.

Great work!!!

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

AussieMerv
11-09-08 07:12 PM - Post#499996    

• Ironeagle Said:

Thanks David, I really appreciate your comments and support..

On-line time has been in short supply lately, but I'm still pursuing my goals...

I'll get back to up-date here ASAP.

"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

11-11-08 09:34 AM - Post#500421    

shoulder problems seem to be a recurring theme

Above all else, guard your heart, for it is the wellspring of life. Prov 4:23 "I'm not a doctor just someone that gets injured a lot." irondawg "Confidence - the absence of doubt - is a distillation of hope, faith and knowing." Dave Draper, BISS, page 65 "Few things are more fulfilling than personal progress." Dave Draper, newsletter of 4/2/09 100 Day Burpee Challenge 08 Survivor squatting makes me sleepy

Re: AussieMerv - EOY 08
11-16-08 07:52 PM - Post#502022    

Hope this makes up for my absence from here…

Only some of what I’ve been doing for forearm rehab and strengthening is done during workouts or gets logged, but I get a fair amount done during the day between normal activities. Wrists and forearms get stretched etc at all odd times and little time gaps in the day, e.g.: while sitting at the computer, watching TV (don’t do too much of that tho), working or walking around…

I find myself frequently doing wrist rotations, as mobilizing tight wrists is one of my main target areas. My daughter has told me not to push these to the limit, but do the rotation more in a fluid motion, short of pushing it to full ROM… I better take notice cos she knows what she’s talkin’ about!

Walking past my wrist roller just outside my gym, I’ll occasionally stop and do a few sets, and also sometimes take my gripper while driving distances on the open road… just to get this done and make best use of time.

Results to date...

1. Shoulder & arms, forearm rehab & strengthening/wrist mobility & flexibility/grip strength:
- Definite improvements have been made but still a way to go… greater ROM with extension and flexion of wrists with less tightness.
- Forearm tendons etc show significant improvement… these get regular massage either just with a light sorbolene, or Rapigel… which is intended for animal use, but as the supplier has told me, is mainly purchased by athletes (footballers) or arthritics… my massage lady put me onto it.

2. Walking, at least 3x week:
- Getting back into it on days between workouts.

3. Higher water intake for summer:
- Currently running at around 2.0-2.5 litres/regular day of filtered water, and perhaps an additional litre to 1.5 litres on workout days.

I filter & fill glass bottles kept in the fridge so it’s easily measured… the un-known is the amount of green tea I have during the day, perhaps 4-6 mugs in addition to the water, plus a cup used to cook my oats.

4. Food macronutrient & calorie intake:
- Food logging and macronutrient calculator haven’t been pursued at this point, mainly because of the time factor involved.

- Still using the ‘Good Enough’ approach along with portion control by using smaller plates… between 200mm-215mm diameter (8-8 ½”)… it may be right or wrong, but reasonable plate sizes are based on previous calorie and macronutrient counting done some time back

- I’ve been posting pics of a few of my after-workout meals on my log recently, now that I’ve got a digital camera… Yep, as Stingo observed about them being piled high, but the bulk of it is nutrient filled salad type food.

Regardless, something must be working… cos results of a recent body composition assessment showed that since earlier this year that even tho I'm a couple of kg's heavier, I’ve both dropped fat mass and added a significant amount more muscle… not bad for an old bloke, I guess..

"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

Re: AussieMerv - EOY 08
11-16-08 09:50 PM - Post#502055    

... later on, here's lunch I had just now -



2 soft boiled eggs, lettuce, tomato, capsicum, avocado, olives, cooked pumpkin & celery
+ olive oil & balsamic vinegar... plus a few macadamia nuts and green tea.

"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

Re: AussieMerv - EOY 08
11-17-08 03:21 PM - Post#502287    

• AussieMerv Said:

Not bad is right, Merv. Nice report, very nice.

Every once in a while I put myself in the headspace I was in last year about this time. Everything hurt, literally everything, and sometimes I wondered what the next ten years were going to be like.

Now I know, and it sure isn't anything like what I was thinking. :~)

11-18-08 12:14 PM - Post#502565    

I'm envious - of the muscle growth and that lunch - yummy!

Above all else, guard your heart, for it is the wellspring of life. Prov 4:23 "I'm not a doctor just someone that gets injured a lot." irondawg "Confidence - the absence of doubt - is a distillation of hope, faith and knowing." Dave Draper, BISS, page 65 "Few things are more fulfilling than personal progress." Dave Draper, newsletter of 4/2/09 100 Day Burpee Challenge 08 Survivor squatting makes me sleepy

AussieMerv
11-18-08 06:48 PM - Post#502678    

Thanks, Laree and Bill... while not wanting to rely too much on the body composition numbers, for a while now I had a contradiction going on between the scale and the visible changes in muscle definition, so I got this 4-point bio-electrical assessment done by the same naturopath to compare with January this year.

Even if the fat loss and muscle gain were actually only half of what the assessment results show, at least we're headed in the right direction with both fitness and health symptoms... which after all is the main reason for doing all this stuff..

... after procrastinating for so many years,

... like between 25 and 60yo..

Yep, you're right Laree, how I feel now sure beats dragging myself around like four to five years ago... changes happen gradually, but not without a plan and motivation..

"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

Re: AussieMerv
01-07-09 01:04 AM - Post#516459    

Wednesday 7 January 09:

Apologies for being delinquent or otherwise distracted in keeping this log up-dated, but we’ve still been plugging away at it. The EOY challenge has once again served as a slingshot into the start of another new year.

Reading the logs of others from time to time has been inspiring. Apologies for not participating on your logs… but congratulations to all.

In addition to the areas of focus for this EOY challenge, I’m happy with over-all strength maintenance & gains, in addition to what appears to be progress with general and hormonal health… without going into details now, it’s been a real jigsaw that’s taken considerable time and patience to understand and put together... of which all of the items below are to a small or greater degree an integral part.

I narrowed my focus down to these four areas b/c I knew early on that I wouldn't have sufficient time to commit to reporting on more…

So this wraps up my EOY challenge for 08:

1. Shoulder & arms, forearm rehab & strengthening / wrist mobility & flexibility / grip strength:

- Continued improvement of tendon at outside of left elbow, which apart from some severe stretching during furniture and piano relocation recently, has probably reached approx 80-90% recovery to the extent that, except for the occasional twinge of pain, I'm not reminded about it much at all. DB over-head presses are OK b/c the arms are free to rotate, but caution is still needed.
- Regular physio treatments from my daughter, while continuing forearm stretching and wrist rotation have resulted in a gradual improvement in wrist ROM and flexibility… I find myself unconsciously doing wrist rotations at all odd time during the day.

Tendons take a long time and much patience to heal.

Forearm, wrist and grip work will continue as part of my workouts etc into 2009… in order to get back to overhead BB press work… maybe sometime.

2. Walking, at least 3x week:

- Need for improvement on getting back to regular walking, although checking my log this happened every 2nd or 3rd day during November. Distance walking has been less frequent during December, but this has partly been made up for with either hill walks or hill sprints etc.

Herein lies the ever allusive balance to be struck between pushing the body to the point of optimum metabolism, over-training, and achieving adequate recovery… paying more attention to planned cycling of intensity is high on my agenda for 09.

3. Higher water intake for summer:

- Daily intake has been between 1.5 – 3.0 litres… maybe more on some workout days… no worries with this one… I can’t afford not to. I have 4x750ml bottles of filtered water in the frig door that get filled during the day as they get emptied…
- When on the road I take a bottle in the car, and when out for some time it’s kept cool in an esky. It’s 99.99% from glass bottles, rarely from plastic anymore. I also have a stainless steel Thermos that fits the drink carrier on my bike when out riding.

4. Food macronutrient & calorie intake:

- Consistent lean and green continues… photos on my log to prove it, however I’ve been ‘enjoying’ my fair share of FC organic milk lately. Then again, not forgetting Xmas day with all that ‘good’ food, complete with the annual plate of ice-cream (with second serve) are still demanding some serious counter-action.

Body fat control / reduction will also be near top of the list for the coming year, and a major component in continuing toward my overall goals.

Cheers and thanks everyone for your support along the way..

"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

Re: AussieMerv
10-24-09 07:47 PM - Post#585739    

End of Year Challenge 09

Wasn’t planning on doing it this year, but if it helps to keep me accountable I’m in... Because of commitments my plan for training was to cruise through till year-end then get into it next year, but after finding, reading and re-reading ‘A collection of older IOL email posts by Don Bouldry’ during this week, I decided to get after it now.

Also seeing some old mates like Bob back into action, how could I miss out on the party..

I had started back to food logging last week anyway to deal with some extra kg’s that had accumulated, so why not post it here.

Over time I'm finding that maintaining or progressing with fitness or body-weight/BF% is a finely tuned balancing act between food intake, training and recovery... as soon as one or more get out of sync the wheels fall off, and also getting run down & sick after loosing my dad mid year didn't help at all.

Reducing torso/gut fat continues to be high priority in achieving hormonal balance etc. It's a catch22 between 'get your hormones right to drop body fat', or 'drop body fat in order to correct hormones'.

Looking back to the beginning of this log, I’ve maybe broken the 20% bf barrier but certainly not reached my 15% goal of EOY Challenge 07... and the tape measure also backs up the ‘feeling’ of the one-pack not being as flat as it could be, lol... actually just between you & me and the gate post, measurements have increased somewhat from earlier this year.

Having previously attempted food logging by portion control and macros by guess-work, over Easter this year I spent time compiling a database of foods based on nutritional and remedial value, which I set up in an Excel spreadsheet... which continues to evolve and proving to be an effective tool.

My main aim for food tracking is to primarily use 30p/40c/30f macro ratio as a target, but also experiment with various ratios and zig-zag calorie intake.

Training will continue to focus on raising metabolism combining basic strength (deadlift), basic full body movements and a variety of cardio based workouts with preferably two days between to allow for recovery and mobility/rehab stuff.

The main deal here is to track food intake... will post a weekly summary and some meals... most meals don’t get written up except for a scribbled note to key units into the spreadsheet while they get eaten... most of my brekkie ingredients are standard measurements done from memory.

This is a summary of what happened this past week -

Sunday 18 October 09
Total calories = 2438.9
Macros % = 31.2/protein/33.6 carbs/35.2 fat

Monday 19 October 09
Total calories = 1972.3
Macros % = 31.5 protein/40.1 carbs/28.4 fat

Tuesday 20 October 09
Total calories = 2145.5
Macros % = 40.0 protein/28.7 carbs/31.3 fat

Wednesday 21 October 09
Total calories = 2128.4
Macros % = 36.0 protein/40.0 carbs/24.0 fat

Thursday 22 October 09
Total calories = 2361.3
Macros % = 33.6 protein/34.6 carbs/31.8 fat

Friday 23 October 09
Total calories = 2086.8
Macros % = 30.9 protein/41.1 carbs/28.0 fat

Saturday 24 October 09
Total calories = 1972.8
Macros % = 31.3 protein/40.5 carbs/28.2 fat

Average daily calories = 2158
Average daily macros % = 33.5 protein/36.9 carbs/29.6 fat

Weight AM:
Sun: 86.3kg (189.9lb)
Sat: 85.5kg (188.1lb)

Loss: - 0.8kg (- 1.8lb)

Didn’t want to drop that much in a week, it will probably bounce next week as it has in the past. While I’m tracking body weight here, it’s really about gradually dropping BF% over time while maintaining LBM... and visceral gut fat seems to be the toughest for an old bloke.

For me it’s boiled down to the good old tape measure for assessing progress, and I might line up a calliper test at the gym for kicks. The bio-impendence test I used to get done is no longer available, and I don’t even bother to take time to read the BF numbers on my top of the range Tanita scale... so the tape and mirror, and the 'grab-a-fistful’ test it is.

“Being fat is *not* a fact of life at our age... unless we accept it as a given” ~ Don Bouldry

DonB's email collection mentioned above -
http://www.davedraper.com/fusionbb/showtopic.php?tid/8161/

"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

Re: AussieMerv
10-24-09 07:50 PM - Post#585740    

Friday 23 October 09 – Week 42

Dr Red Spearole tea 30min before

MEAL 1 – 7am
Oats, rolled organic – 20g, soaked in water w/-
+ Whey protein powder – 25g
+ Almond – 5g
+ Sesame seed – 5g
+ Pumpkin seed - 5g
+ Bee Pollen – 5g
+ Maca powder – 10g
+ Slippery Elm Bark powder – 5g
½ Apple – 65g
½ Banana - 79g
Yogurt, Gippsland organic – 105g
Oat milk – 60ml

Green tea – 1cp

Calories = 533.5

MEAL 2 – 10.30am
Chicken, grilled – 50g
Eggs, boiled
– 2x58g whole
- 1x40g whites
Cottage cheese, LF – 50g
Lettuce – 70g
Carrot – 101g
Avocado – 20g
Olives – 12g

Cocoa, Organic, Raw (Criollo) - 5g
+ Honey – 15g

Calories = 499.0

MEAL 3 – 1.30pm
Eggs, boiled
– 1x58g whole
- 2x40g whites
Cottage cheese, LF – 75g
Carrot – 78g

Whey protein – 25g
+ Pomegranate & Cranberry juice - 270ml
+ Brewers Yeast – 10g

Green tea – 1cp

Calories = 407.6

MEAL 4 – 4.30pm
Broccoli sprouts – 12g
Capsicum – 75g

Calories = 22.7

MEAL 5 – 7pm
Cottage cheese LF – 102g
+ Whey protein – 25g, water
Sunflower seed – 10g
Walnuts – 10g
Strawberries – 100g
Corn Flax & Amaranth + Rice Bubble mix – 25g
Oat milk – 40ml

Rice cake
+ Avocado – 30g
+ Cottage cheese – 40g

Cocoa, Organic, Raw (Criollo) - 5g
+ Oat milk – 40ml

Calories = 624.0

Note to self:
Satisfy hunger with –
~ indoles like broccoli, broccoli sprouts, cabbage... also lettuce, carrot, celery & capsicum
~ green tea

Saturday's brekkie -


Saturday 24 October 09 – Week 42

Dr Red Spearole tea 30min before

MEAL 1 – 6.30am
Oats, rolled organic – 20g, soaked in water w/-
+ Whey protein powder – 25g
+ Almond – 5g
+ Walnuts – 5g
+ Sesame seed – 5g
+ Pumpkin seed - 5g
+ Sunflower seed – 5g
+ Bee Pollen – 5g
+ Maca powder – 10g
+ Slippery Elm Bark powder – 5g
+ Brewers yeast – 5g
½ Apple – 55g
Strawberries – 98g
Paw Paw – 112g
Oat milk – 75ml

White tea – 1cp

Calories = 636.8

MEAL 2 – 11.30am
Chicken, grilled – 31g
Eggs, boiled
– 2/58g whole
- 2/40g whites
Cottage cheese, LF – 75g
Carrot – 56g
Tomato – 123g
Capsicum – 62g
Cucumber – 97g
Spring onion – 10g
Olives – 15g

Whey protein – 25g w/- water
+ Maca powder – 10g
Walnut – 10g

Green tea – 1cp

Calories = 639.4

MEAL 3 – 5pm
Yogurt, Jalna FC vanilla – 120g
+ Whey protein – 25g, water
Corn Flax & Amaranth + Rice Bubble mix – 50g
Strawberries – 112g
Oat milk – 135ml

Eggs, boiled - 3/40g whites

Cocoa, Organic, Raw (Criollo) - 5g
+ Oat milk – 40ml

8.30pm...
Camomile tea – 1cp

Calories = 696.6

"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

Re: AussieMerv
10-24-09 08:18 PM - Post#585741    

As long as you never quit, you're a winner Merv. There is more than one"right" way to do this fitness/weight loss thing. Finding the right "thing" for yourself is the hard part, as what works for me might not work for someone else.
I will admit that I am a total moron when it comes to new technology and breaking down everything I eat and measuring it is beyond my ability also. I go by portion size and keep it real simple so I know what ballpark figure my calories are everyday. As long as my weight workouts and cardio stay fairly intense, I lose bodyfat. Eating every 2-3 hours helps me too.
Nice seeing a familiar name/face in the mix for this years EOY challenge. I'll be following your progress. Hang in there. Bob.

Re: AussieMerv
10-24-09 09:33 PM - Post#585748    

OK way to go Merv!

Body fat %age reduction and food logging - I'm trying to pull right alongside ya

Gaz

PS tedious isn't it? ...but critical

When walking,walk.When eating,eat. When lifting,lift ~ Zen proverb

10-24-09 09:44 PM - Post#585751    

Great to see you onboard mate!

Braken Wear Enter gym, lift weights, feel good, go home. What more is there to say? D.Draper Log Progress Pics Dead lift PR 506lb (Video)

10-25-09 06:51 AM - Post#585780    

Hey Merv, that picture of lunch looks delicious!! I'm sitting here drinking my morning tea and my mouth is now fully salivating.

Time to eat I think... :)

10-25-09 01:29 PM - Post#585825    

Meals look amazingly healthy and tasty Merv! If you're missing some nutrient, scientists haven't discovered it yet!

Go confidently in the direction of your dreams. Live the life you have imagined. Henry David Thoreau

Re: AussieMerv
11-03-09 12:08 AM - Post#587482    

Diet is generally dialed in except for some days when a strong carb craving hits late afternoon, like Wednesday when I wind up pigging out on muesli & fruit which blew calories & protein % out of the water... and hijacked my planned evening meal.

Calories have been on the high side most of the week, with 2250 being the target... some nights have some cottage and/or whey protein before bed when the munchies set in.

Mostly aiming for 30p/40c/30f, but that gets thrown out like Wednesday & Thursday with high fat% after the addition of a few brazil nuts or walnuts... it doesn't take many. But I guess variety is good, and food logging certainly brings awareness of everything you eat.

Weight down from 86.3kg (189.9lb) mid October to 85.2kg (187.4lb) Saturday 31 Oct, then 84.8kg (186.6lb) next morning... even after a high calorie intake Saturday (squats need a good feed, LOL).

Sunday 25 October 09
Total calories = 2976.2
Macros % = 30.9 protein/40.1 carbs/29.0 fat

Monday 26 October 09
Total calories = 2798.3
Macros % = 28.9 protein/41.8 carbs/29.3 fat

Tuesday 27 October 09
Total calories = 2430.9
Macros % = 34.3 protein/31.1 carbs/34.6 fat

Wednesday 28 October 09
Total calories = 2788.4
Macros % = 24.7 protein/32.7 carbs/42.6 fat

Thursday 29 October 09
Total calories = 2548.7
Macros % = 31.4 protein/32.5 carbs/36.1 fat

Friday 30 October 09
Total calories = 2264.3
Macros % = 36.2 protein/38.3 carbs/25.5 fat

Saturday 31 October 09
Total calories = 2674.3
Macros % = 32.0 protein/37.1 carbs/30.9 fat

Average daily calories: 2640.2
Average daily macros %: 31.2 prot/36.2 carbs/32.6 fat
Average daily weight: 85.7kg (188.5lb)...last week = 86.1kg (189.4lb)

Progressive Weight - AM:
Sun 18 Oct = 86.3kg (189.9lb)
Sat 24 Oct = 85.5kg (188.1lb)
Sat 31 Oct = 85.2kg (187.4lb)

~ dropped 1.1kg (2.4lb) since mid October, and 0.3kg from last Saturday or 0.4kg on daily average for this past week.

Got this quote from Precision Nutrition, 24 Sept 09:
'Make moderate, rational choices every day. Purposefully choose foods that nourish and sustain you, savour them as you consume them, and toss the restrictive diet plans in the trash...'

"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

Re: AussieMerv
11-03-09 07:28 AM - Post#587491    

Sounds like what you are doing is working for you Merv. Except for the munchies. Your body is trying to tell you something I think. More protein maybe?? When you get close to your goal, dialing in the "perfect" ratio in your diet gets tricky, doesn't it?? Hang in there. Bob.

Re: AussieMerv
11-10-09 03:16 AM - Post#588871    

Bit late but here’s my accountability report for last week...

Sunday 1 November
Weight AM: 84.8kg
Total calories = 2201.2
Macros % = 33.6 protein/37.5 carbs/28.9 fat

Monday 2 November
Weight AM: 85.5kg
Total calories = 2552.8
Macros % = 30.1 protein/41.6 carbs/28.3 fat

Tuesday 3 November
Weight AM: 85.9kg
Total calories = 2587.0
Macros % = 33.9 protein/37.9 carbs/28.2 fat

Wednesday 4 November
Weight AM: 85.8kg
Total calories = 2548.4
Macros % = 32.5 protein/41.1 carbs/26.4 fat

Thursday 5 November
Weight AM: 85.8kg
Total calories = 2227.7
Macros % = 34.6 protein/33.7 carbs/31.7 fat

Friday 6 November
Weight AM:
Total calories = 2717.4
Macros % = 30.5 protein/27.1 carbs/42.4 fat

Saturday 7 November 09
Weight AM: 85.8kg
Total calories = 2485.3
Macros % = 40.6 protein/33.1 carbs/26.3 fat

Average daily calories: 2474.3
Average daily macros %: 33.7 prot/36.0 carbs/30.3 fat
Average daily weight: 85.6kg (188.3lb)...last week = 85.7kg (188.5lb)

Progressive Weight - AM:
Sun 18 Oct = 86.3kg (189.9lb)
Sat 24 Oct = 85.5kg (188.1lb)
Sat 31 Oct = 85.2kg (187.4lb)
Sat 7 Nov = 85.8kg (188.8lb)

Saturday weigh-in day increased 0.6kg (1.3lb) & daily average was down 0.1kg (0.2lb) over last week, while daily average food intake was 165.9 calories lower & average macros maintained close to the 30p/40c/30f target.

The big difference was that I didn’t do any walking and apart from Monday’s workout, the wheels fell off training during this past week... incl a failed attempt at squats Wednesday. Weight increase resulting from missing walking first thing each morning has been a pattern I’ve noticed for a long time now... this is especially significant given that food intake was actually lower.

So far this week I’ve been tweaking fat intake by reducing nuts & seeds plus increasing protein for breakfast, I still need a decent breakfast to function... but shooting for lower overall calories...

Food logging has become routine & easy, no food list is recorded... just the numbers which doesn’t take much effort with a system in place.

My EOY goal was to stay on track with diet during this busy period, when it's so easy to throw down extra food.

"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

Re: AussieMerv
11-10-09 07:09 AM - Post#588878    

Merv, I think you are spot-on about the daily walking. Just the extra movement seems to stimulate some weightloss even if it isn't strenuous. Glad to see that your calorie accountability feel into place for you also. I know it's a lot of time and effort and for me....BORING..so I don't do it and rely on portion sizes and keeping track of what I eat and not on calorie amount. Keep up the good work. The holiday madness will be over soon and you will be looking at a new year in good shape. Bob.

Re: AussieMerv
11-10-09 06:01 PM - Post#589082    

have gotta echo Bob's comments Merv...I seem to be finding the extra walks I am doin with MBF, wake ups, coffee in hand, warm downs etc are more than just bonus activity.. they also loosen and wake me up while kicking along the metabolism

When walking,walk.When eating,eat. When lifting,lift ~ Zen proverb

Re: AussieMerv
11-15-09 02:18 AM - Post#589911    

Had last weeks report ready to post this morning (Sunday) but family came to visit, which also means I’ve added more ramblings to the bottom...

Sunday 8 November 09 – Week 45
Weight AM: 85.3kg
Total calories = 2445.7
Macros % = 35.2 protein/42.9 carbs/21.9 fat

Monday 9 November 09 – Week 45
Weight AM: 85.4kg
Total calories = 2229.1
Macros % = 35.4 protein/37.7 carbs/26.9 fat

Tuesday 10 November 09 – Week 45
Weight AM: 85.0kg
Total calories = 2104.0
Macros % = 40.1 protein/31.8 carbs/28.1 fat

Wednesday 11 November 09 – Week 45
Weight AM: 85.4kg
Total calories = 2242.5
Macros % =36.2 protein/25.8 carbs/38.0 fat

Thursday 12 November 09 – Week 45
Weight AM: 84.7kg
Total calories = 2226.1
Macros % =36.1 protein/27.0 carbs/36.9 fat

Friday 13 November 09 – Week 45
Weight AM: 84.8kg
Total calories = 2073.1
Macros % = 40.0 protein/22.8 carbs/37.2 fat

Saturday 14 November 09 – Week 45
Weight AM: 84.3kg
Total calories = 2423.1
Macros % = 35.5 protein/24.0 carbs/40.5 fat

Average daily calories = 2249.1
Average daily macros % = 36.9 protein/30.3 carbs/32.8 fat

Progressive AM Weight:
Mon 5 Oct = 87.7kg (192.2lb)
Sat 10 Oct = 86.2kg (189.6lb)
Sun 18 Oct = 86.3kg (189.9lb)
Sat 24 Oct = 85.5kg (188.1lb)
Sat 31 Oct = 85.2kg (187.4lb)
Sat 7 Nov = 85.8kg (188.8lb)
Sat 14 Nov = 84.3kg (185.5lb)

Progressive Average Weekly Weight:
Sat 3 Oct = N/A
Sat 10 Oct = 86.4kg (190.1lb)
Sun 18 Oct = N/A
Sat 24 Oct = 86.1kg (189.4lb)
Sat 31 Oct = 85.7kg (188.5lb)
Sat 7 Nov = 85.6kg (188.3lb)
Sat 14 Nov = 85.0kg (187.0lb)

Dropped 1.5kg (3.3lb) on end of week weight or 0.6kg (1.32lb) on weekly average... over time I’ve found that my weight cycles during week, so weekly average gives a clearer picture.

While scale weight is only part of the equation and that calculating body composition i.e.: LBM from BW & BF% (which I was doing last EOY challenge) if done accurately is best... but given it’s subjectivity I treat it as a rough guide only. Understanding it’s limitations, recording body weight was the simplest way to track my body’s response to food intake and training leading up to year-end.

Regardless of the scale, BF% assessment or tape measurements or even the mirror, my whole torso feels tighter and much stronger these days...

My target has been to get down to and hold steady at around 84-85kg, after collecting extra BF, getting run down, chest infection and pneumonia etc plus loosing my dad over the mid-year winter period... when the wheels also fell off my training.

While not for the long-term, food tracking is re-setting my eating habits, and a better consciousness of the needs of my body... it’s a continual learning process.

Was just thinking that tracking scale weight is a bit like attempting to understand stock market highs & lows... but tracking cycles smooths out the ride, b/c it’s where we end up in the long-term that matters.

There are times when weight will increase after doing careful low calories (ughhh!!), against other times when substantial weight loss happens after a high calorie day. I have repeatedly experienced a decent drop in weight the next day after I’ve had a heavy workout followed by a decent steak & veggie lunch along with a high protein & fat/low carb macro tally... and a sky high calorie total.

I set out intending to maintain macros at or close to 30p/40c/30f while controlling food intake, but this past week I’ve gradually transitioned to higher protein & fat with lower carbs, maybe shoot for between 40%p/25%c/35%f & 40%p/20%c/40%f and see how it goes... it’s real tough missing out on egg yokes, and esp limiting nuts and seeds to just a few grams/day to minimise fat... my stocks in the fridge will see me out at this rate, LOL.

Will also try a change-up to high carbs and lower protein & fat with high fruit intake once-twice/week, as I’m doing on my recovery day today.

Edit (& post) 5.15pm:
Some tweaking needed as the day has progressed... by mid-day and this afternoon found I still need a decent amount of protein & fat to satisfy hunger... Brazil nuts, Bomber Blend and cottage cheese snack to the rescue.

Edit 7.20pm:
There ya go, finished my first 'official' carb-up day at -
Total calories = 2144.0
Macros % =25.3 protein/48.4 carbs/26.3 fat

... really easy with a couple of scrummy ripe mango meals.


...more irrelevant data -
I clicked the post button @ 5.18pm Sunday 15th here while it shows 11.18pm Saturday 14th West Coast USA time.. earth must be round (and turning) after all..

"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

Re: AussieMerv
11-15-09 08:23 PM - Post#589997    

Sounds like you have a good handle and perspective on this thing Merv. Long term health and lifestyle change is a good long term goal to have. Bob.

Re: AussieMerv
11-22-09 04:44 AM - Post#591059    

Thanks Bob, good nutrition is my first priority.

Average intake was a fair bit higher this week, partly b/c of the two boxes of yummy mangoes which my wife bought at a frugal price, so just had to help her eat ‘em, lol

...they slide down real well on a hot day...

Sun 15 Nov
Weight AM: 84.4kg
Total calories = 2144.0
Macros % = 25.3 protein/48.4 carbs/26.3 fat

Mon 16 Nov
Weight AM: 84.3kg
Total calories = 2591.7
Macros % = 28.6 protein/34.1 carbs/37.3 fat

Tue 17 Nov
Weight AM: 84.3kg
Total calories = 3024.3
Macros % = 28.3 protein/37.4 carbs/34.3 fat

Wed 18 Nov
Weight AM: 85.0kg
Total calories = 2654.1
Macros % = 27.9 protein/39.6 carbs/32.5 fat

Thur 19 Nov
Weight AM: 84.8kg
Total calories = 3176.8... plus 400 from a couple of mangoes not counted = 3576.8+
Macros % = 26.0 protein/37.7 carbs/36.3 fat

Fri 20 Nov
Weight AM: 85.0kg
Total calories = 2702.8
Macros % = 32.4 protein/41.1 carbs/26.5 fat

Sat 21 Nov
Weight AM: 85.0kg
Total calories = 2448.1
Macros % = 34.7 protein/36.0 carbs/29.3 fat

Average daily calories: 2734.5
Average daily macros % = 29.0 protein/39.2 carbs/31.8 fat

Progressive AM Weight:
Mon 5 Oct = 87.7kg (192.2lb)
Sat 10 Oct = 86.2kg (189.6lb)
Sun 18 Oct = 86.3kg (189.9lb)
Sat 24 Oct = 85.5kg (188.1lb)
Sat 31 Oct = 85.2kg (187.4lb)
Sat 7 Nov = 85.8kg (188.8lb)
Sat 14 Nov = 84.3kg (185.5lb)
Sat 21 Nov = 85.0kg (187.0lb)

Progressive Average Weekly Weight:
Sat 3 Oct = N/A
Sat 10 Oct = 86.4kg (190.1lb)
Sun 18 Oct = N/A
Sat 24 Oct = 86.1kg (189.4lb)
Sat 31 Oct = 85.7kg (188.5lb)
Sat 7 Nov = 85.6kg (188.3lb)
Sat 14 Nov = 85.0kg (187.0lb)
Sat 21 Nov = 84.7kg (186.3lb)

Had closed my food account Tuesday evening at 2369.8 calories with macros% @ 33.5/33.5/33.0 when family turned up with surprise birthday celebrations for my wife... blowing it out to over 3000 cals, from a rough guestimate of the ingredients of the delicious heart shaped cakes baked by our grandkids and their mom.. on a beautifully decorated plate saying ‘Happy Birthday Grandma’ ...which was very special.

A few high cal/high carb meals are nor biggie in the big scheme of things, but after some very hot days (it’s not summer yet) starting Tuesday @ with 40C, then mid 30’s for the rest of the week, along with a big-time comfort food pig-out Thursday on these Blueberry flavoured corn flakes (never again), somehow made for a sluggish feeling... called severe carbitis , what chemical flavourings do they put in that stuff?... woke feeling lousy Friday morning.

Training consequently slid right off track last week which didn’t help at all. However, despite Tuesday’s heat I got in a couple of decent walks doing full length of two air conditioned shopping centres I went to for shopping... also got in some walks on Wednesday, Thursday and Friday morning which saved the day/week.

This past week only serves to reinforce past experience of how my body responds to the combination of both regulated eating and training. After tightening up diet and a solid workout yesterday (Saturday), and a good sleep... including a decent steak dinner last night, weight this morning dropped 0.6 to 84.4kg with a much different feeling in my body.

Trying to have a lighter easy-to-digest day today, cutting back this morning on my usual breakfast while adding some eggs (1 whole, 3 whites)... and just had a double Bomber Blend with extra goodies like organic raw cocoa (Criollo), maca powder, brewers yeast, slippery elm bark powder, FC Jalna yogurt, along with cottage cheese, walnuts and green tea for lunch.

Life’s busy but today starts a new week.

Was intending to just post the bare data without any comment, but there ya go.

"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

Re: AussieMerv
11-22-09 07:43 PM - Post#591123    

I for one am glad you're posting both the raw data and the comments Merv...I'm in finance so I concur that numbers do tell stories but your embellishment (eg sluggish after pig out days, the heat etc) helps tie it in wholistically.

Your cal & weight numbers do look pretty good as stand alones though Merv

When walking,walk.When eating,eat. When lifting,lift ~ Zen proverb

Re: AussieMerv
11-23-09 12:25 AM - Post#591147    

Sounds like it was well worth it Merv. Hope you ate a piece for me!!! If you are in this for the duration, one day won't matter at all. Keep up the good work. Bob.

11-23-09 03:32 PM - Post#591233    

Think there are worse things to have added to your calories than mangoes (and some surprise birthday cake) Merv! You look so disciplined!

Go confidently in the direction of your dreams. Live the life you have imagined. Henry David Thoreau

AussieMerv
11-23-09 03:48 PM - Post#591238    

Hi Rosie, me disciplined? not naturally, haha... it would be so easy to hit 5000+ calories/day with a box of mangoes sitting there. Food logging is a steep learning curve for eating habits.

"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