Saturday, November 19, 2011
Last week: 40"
This week 40" slightly tight
Had Pizza last night. Definitely retained water from all of the salt.
Eating well has been tough, but the workouts are building up. Made it through a whole hour of Pilates (able to do most of the exercises). Back to doing kettlebells.
Things are going really well. I'm excited for next Summer.
I'm going to the beach and am going to wear a t-shirt that has never really fit well.
It will fit well.
- TD Out!
Saturday, November 12, 2011
** Given a disproportional focus that I've had on my weight at the expense of exercise, cardio health and bodyfat%, I'm not weighing myself until New Years Eve, Instead, I am putting on a belt whose notches measure 37"-41" and using the most comfortable notch as a "measurement".**
- Start: 40"
- Today: 40"
2) This Week
Eating and exercise went well. Interval training and bootcamp :)
3) NSV: Buying whole grains.
about 3-4 months ago, I started getting more organized with my grocery shopping. I started to plan my purchases of perishables (meats, dairy, fruits and vegetables) so that I would buy enough to last me a week, until the next trip to the grocery store.
Once I got that under control, I noticed that I had a lot of non-perishables that had been hanging around a long time (Oats, rissotto, whole grain cereal, etc). about 6 weeks ago, I decided to put a moratorium on buying new grains until I had used all of them up (with a few exceptions).
I am now down to:
* 1/2 cup oats
* 1/2 cup cereal
* 3 servings of pasta
The oatmeal and cereal will be eaten first thing Monday when I get to work. The pasta will not likely make it through the weekend. If it does, it will be finished off Monday for dinner
So this weekend for the first time in a long time, buying whole grains will be part of my shopping for the week. My grain cabinet is now under control.
I feel as though I have symbolically closed the last chapter of my attempt to organize my food shopping.
Just thought I'd share.
- TD Out!
Sunday, November 06, 2011
(Trent and his 15% goal walk back into Trentís apartment. 15% sits down on the futon. Trent writes a blog)
Trent: Since joining SparkPeople, Iíve made many bold statements about life and weight loss. Statements such as:
- Being able to analyze a bad day is can be better than having a good day.
- Starting slow and small and gradually building up is the way to go (Thanks, SparkGuy!!!)
- My SparkFriends mean the world to me and I am eternally grateful to God for providing them
- Forget the Beatles, Elvis, the Stones, Joplin and Hendrix. THIS GUY should be the musical act the world remember from the 1960ís
Today, though, I make perhaps the boldest one yet.
My goal has been and will continue to be 195 pounds at 15% body fat. Unlike the last couple of years, my primary focus will be on the later part of the goal rather than the former.
(15% goal makes crowd-cheering exhale noise)
Iíve focused on eating well, but at the expense of exercising. As a result, Iíve lost a decent amount of weight, but not gotten much physically healthier. Iíve kept the first part of the goal on a pedestal while neglecting the second. Iím in better shape than I was 20-25 pounds ago, but I want more.
Until New Years Eve, I will not weigh myself. Rather, I will keep track of my waist-line and general definition. I will measure this by using a new belt that fits at the second notch in (about 40Ē)
Going forward, I will continue to eat healthfully in the ways that I do and try to improve on the ways that I donít. Just not at the expense of exercising. If I am ravenously hungry as I continue to exercise, I will find ways to feel more full on less calories. I presume through fiber, protein and healthy fats. Weíll see.
I will push myself to do more exercise. Starting at 25 minutes per session this week (4 sessions) and will add 2 minutes each week to each session till I am at 45 minutes per. Then I will start adding another day. I will go into more details in future blogs.
In conclusion. Same goal. Balanced focus. 15% is just as important as 195. More so now, given how close I am to 195 and how far from 15% I am. The road is long to get to 15%, but itís one Iím willing to travel no matter how tough it is. We'll see.
(15% goal gets up and starts to walk to the door)
Trent: Hey, where are you going?
15%: Iím leaving for now. My work here is done. Donít worry, youíll meet me again. For real next time. I would say in the next half year or so.
Trent: Thanks for stopping by.
(15% bows respectfully and walks out door)
Trent (back to blog): - TD Out!
Thursday, November 03, 2011
(Trent continues discussion with 15% body fat goal)
15% (picks up black leather belt off of the hood of Trentís car): Here you go. This is your new scale (holds out for Trent to take).
Trent (puzzled): Huh?
15%: You heard me. Eat well on Friday, like you usually do and weigh yourself on the old scale Saturday morning. After that, until the end of the year, use this as your guide.
15% Put it on. How many notches?
Trent (puts on belt): Second notch in.
15%: Good, thatís 40 inches.
Trent: But my scale measures bodyfat.
15%: Itís not very accurate, you know that. When you eat a salty meal and retain water. It takes you down a percent. When you lose 2 pounds on any given week it knocks that number up by a percent. Your obsession with your actual weight has held you back from exercising. I donít think you could handle the scale saying 205-207, but that might happen at first it you let it.
Instead, every Saturday morning, put on a pair of higher waisted jeans or cargoes and put on the belt and see what notch youíre most comfortable at and whether itís loose, tight or just right.
Trent: OK, so 40 inches slightly loose today.
15%: Exactly. If say next week 40 is more than slightly loose and 39 is more than just a little tight, call it 39.5 (Otherwise stick with the most comfortable notch and Ďslightly loose/tightí). Donít get into percentages/fractions if you can avoid it. Keep it simple
Trent: Wait, what about my ďlose 7% goal by end of fallĒ goal.
15%: If you focus on me, youíre probably going to gain at least three pounds short term. You may lose some of that late November to mid December, but I highly doubt that you can or want to be 185 pounds in 7 weeks. You havenít been that since high school and you had no muscle to speak of then.
With all due respect the leader of the team running that challenge is the leader of a team called ďlose 1 pound or 1 inch a weekĒ. I think sheíll be on your side with your wanting to chop down the waist-line.
Trent: Iíll talk with her.
(15% holds belt out. Trent takes it)
(To be continued.)
Tuesday, November 01, 2011
(Trent and an anthropomorphic representation of his goal of 15% body fat discuss)
15%: When you started on Sparkpeople, what was your weight and bf%?
Trent: 225 pounds at 25%.
15% (takes out smartphone and loads calculator app.): So 225x25%Ö. 56.25 pounds of fat. And whatís your average been over the past few weeks?
Trent: about 200 at 21%
15% (enters numbers): 42 pounds. So youíve lost 25 pounds of weight and 14 pounds of fat. Youíve actually lost muscle.
15%: OK, so why did I become goalum non gratum?
Trent: I wanted to hit 195. I assumed that you would follow.
15%: And I followed. For awhile. You became more basically active. You walked more. Shoveled snow when it came. You worked out once or twice a week. Heck, when you took pilates weekly, you were down to 20%.
Trent: yeah. I focused more on eating than exercise. Never went too deep with that.
15%: And that really was the right thing to do at first. Your eating was a mess and your body couldnít have handled much more than you were giving it exercise wise. As you lost the weight, once you were at 210 or so, you probably should have started focusing more on exercise. In late 2009 what you have been doing was smart, now in late 2011 itís a bit irrelevant.
Let me ask you this, ďWhat did your exercise and eating look like when you were in fact 195 pounds, 15% and member of the month at your gym?"
Trent: Gosh, I worked out 7-8 times per week. Two step classes a week taught by a very aggressive instructor. Two 40 minute heavy exercise bike sessions and three weight lifting (upper and lower body sessions). I ate a ton. Junk food. Fast food. More chocolate than I do now, if thatís possible.
15%: Not that I would advocate going back to eating like that, but I think itís time for you to start playing it less conservative with the exercise. You do 25 mintes five days a week right?
Trent: Yes adding one minute each week to each session.
15%: Switch over to cardio. Machines and classes that youíre not used to. Youíll burn more calories and probably build more muscle. Go up by two minutes each session per week for 4 sessions per week cardio wise. Get a couple of regular classes back into the mix. Kickboxing, bootcamp, etc. Get a good calorie burn going for you.
Trent: Sound good Iíll work on a plan.
(To be continued)
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