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-   -   PaleoZone vs Morbid Obesity: An Odyssey (http://board.crossfit.com/showthread.php?t=68244)

Luke Seubert 07-22-2012 06:34 PM

Re: PaleoZone vs Morbid Obesity: An Odyssey
 
Daily Diet Report
  • Date: July 22, 2012
Nutrition Summary
  • Calories: 2437 c
  • Carbohydrates: 296 g
  • Fat: 42 g
  • Protein: 221 g
  • Fiber: 54 g
  • Net Carbs: 242 g
  • P:C:F Ratio: 37:48:15
  • Quarts/Liters of Water: 9
Comments
This was a pretty good carb upcycle day. Instead of just eating high carb meals for the last two meals of the day, I ate high carb for all three meals. I did much better having carbed up for breakfast once I got to my weighlifting session. It was a tough session with more exercise than usual, but I zipped through it in fine fashion. I had much better energy today than I did yesterday, when I felt pretty wrung out.

Oh, by the way, this is 1000th reply to my Workout Log. :)

Early Morning Meal
  • 227 g skinless whole chicken
  • 81 g fried onions
  • 247 g sweet potato
  • 100 g dark leafy greens
Early Afternoon Meal
  • 207 g top round beef
  • 288 g diced canned tomatoes
  • 310 g sweet potato
  • 100 g dark leafy greens
Early Evening Meal
  • 211 g skinless chicken breast
  • 238 g summer squash
  • 211 g sweet potato
  • 454 g strawberries
  • 100 g dark leafy greens
Daily Nutrients
  • 6 capsules of fish oil
  • 1 Centrum multi-vitamin
  • 1300 mg calcium
  • 1100 mg potassium gluconate
  • 530 mg magnesium
  • 20 mg zinc
  • 800 I.U. Vitamin D3

Luke Seubert 07-23-2012 05:19 AM

Re: PaleoZone vs Morbid Obesity: An Odyssey
 
Monday Weekly Body Fat Composition Update
  • Date: July 23, 2012

BFC Average 2 Weeks Ago: 31.0%
BFC Average 1 Week Ago: 30.4%
Current BFC Average: 29.8%
Beginning Date for BFC - May 4, 2011 - BFC Average Then: 44.6%
Total BFC Average Lost to Date: 14.8%

Comments
I lost 0.6% on my BFC Average based upon my Omron readings this past week, dropping from 30.4% to 29.8%. This is good progress, but I wish it was a bit better. Meanwhile, my raw data readings on the Omron have plateaued the past four days, with readings of 29.5% or 29.6%. I hope this plateau breaks within the next day or so.

Meanwhile, my Bodyweight was unexpectedly low this morning, dropping to 263.0. Usually, after a carb upcycle day, my bodyweight spikes up for a few days, but not this time it seems. So I am doing well on both Bodyweight and Bodyweight Trend. My Body Measurements continue to drop smartly and steadily, and my Lean Body Mass is holding steady. So everything is going very well, regardless of slower-than-desired Omron BFC loss rates.

BFC Readings and Average For The Past Two Weeks
The BFC Average listed below is a simple 7 day moving average. It tends to overstate current BFC slightly as it lags behind the real data, but it smooths out erratic BFC readings and shows the actual BFC rate of change over time. Readers curious to know more about how to effectively use an Omron or any other bioelectrical impedance body fat composition meter should read my previous post, "How to Get Semi-Useful Body Fat Composition Data Out of a Bioelectrical Impedance Analyzer" (WFS).


__Date___BFC Reading__BFC Average
07/09/12______30.6%______31.0%
07/10/12______31.0%______31.0%
07/11/12______30.9%______31.0%
07/12/12______30.4%______30.8%
07/13/12______30.4%______30.7%
07/14/12______30.1%______30.6%
07/15/12______30.3%______30.5%
07/16/12______29.8%______30.4%
07/17/12______29.9%______30.3%
07/18/12______30.2%______30.2%
07/19/12______30.3%______30.1%
07/20/12______29.5%______30.0%
07/21/12______29.6%______29.9%
07/22/12______29.6%______29.8%
07/23/12______29.6%______29.8%

Arturo Garcia 07-23-2012 08:58 AM

Re: PaleoZone vs Morbid Obesity: An Odyssey
 
Just gave you a Five Star Rating, which is not nearly enough for a guy who has lost over 150# and is en route to lose 200#. Two Thumbs Up!! :)

Luke Seubert 07-23-2012 01:16 PM

Re: PaleoZone vs Morbid Obesity: An Odyssey
 
Quote:

Originally Posted by Arturo Garcia (Post 1079989)
Just gave you a Five Star Rating, which is not nearly enough for a guy who has lost over 150# and is en route to lose 200#. Two Thumbs Up!! :)

Thanks Arturo - you are a man of your word. :D

That said, I'm not sure yet about that 200 pounds lost threshold. If my LBM estimates are anywhere near accurate, or too high; then yes, I'll break well past 200 pounds lost. If my LBM estimate is quite low, which is very unlikely but possible, then I might not quite reach 200 pounds lost.

Regardless, I do intend to someday climb past 225.6 pounds of bodyweight. Though I won't do it by gaining fat, but by gaining muscle. It might take quite a while though.

And As Long As I Am Attention-Whoring
In addition to the seven - count 'em, SEVEN! - 5-Star ratings my Workout Log has received from generous and faithful readers, I recently passed the 1,000 Replies mark as well as the 40,000 Views mark.

My thanks go out to all the people who drop by to check up on my progress. You help me stay motivated to keep on grinding it off. Thank you!

Luke Seubert 07-23-2012 04:49 PM

Re: PaleoZone vs Morbid Obesity: An Odyssey
 
Daily Diet Report
  • Date: July 23, 2012
Nutrition Summary
  • Calories: 1435 c
  • Carbohydrates: 45 g
  • Fat: 45 g
  • Protein: 211 g
  • Fiber: 18 g
  • Net Carbs: 27 g
  • P:C:F Ratio: 61:11:28
  • Quarts/Liters of Water: 8
Comments
With leaner proteins in my diet this week, I added some extra olive oil to compensate. All in all, a good PSMF day.

Early Morning Meal
  • 209 g skinless chicken breast
  • 236 g diced canned tomatoes
  • 100 g dark leafy greens
Early Afternoon Meal
  • 201 g top round beef
  • 171 g broccoli
  • 100 g dark leafy greens
Early Evening Meal
  • g skinless chicken breast
  • g zucchini
  • 100 g dark leafy greens
  • 1 Tbsp olive oil
Daily Nutrients
  • 6 capsules of fish oil
  • 1 Centrum multi-vitamin
  • 1300 mg calcium
  • 1100 mg potassium gluconate
  • 530 mg magnesium
  • 20 mg zinc
  • 800 I.U. Vitamin D3

Luke Seubert 07-23-2012 05:48 PM

Re: PaleoZone vs Morbid Obesity: An Odyssey
 
And Now... Why You Shouldn't Believe Everything You See

Furious Pete has produced an outstanding little educational video proving just how deceptive those "Before and After" photos and videos can be.

In this hilarious video, he demonstrates all the little tricks one can use to produce a great "After" photo with bulging muscles and a sleek bod. He pumps up, tans up, and uses Pam cooking spray. No. Really. He does. :D

Then, in a mere five hours, he transforms his body from ripped and shredded to fat and pathetic. He then takes the "Before" picture. And just to prove that he created this transformation in five hours, he shows the time and date stamp from the CNN website on his laptop, photographed right next to his awesome then awful bod.

As my regular readers know, I tend to like hard-headed facts, science, and a touch of skepticism. This little video is a great demonstration of fun skepticism, proving just how deceptive those amazing claims can be. Enjoy. :)

Luke Seubert 07-24-2012 03:57 AM

Re: PaleoZone vs Morbid Obesity: An Odyssey
 
Tuesday Weekly Diet Report
  • Date: July 24, 2012

Nutrition Summary - Average Daily Consumption Over the Past Week
  • Calories: 1886 c
  • Carbohydrates: 120 g
  • Fat: 57 g
  • Protein: 226 g
  • Fiber: 34 g
  • Net Carbs: 86 g
  • P:C:F Ratio: 55:21:28

Comments
This past week went pretty well. One of my goals was to drop daily caloric intake a bit, which I managed to do by around 60 calories. I also changed my carb upcycle day protocol a bit, eating a fairly large amount of carbs with all three meals, instead of the latter two meals of the day. I felt better during my weightlifting as a result, and I plan to continue this.

My rate of weight loss seems to be slowly tapering off, although this could be the effect of slowly adding a little muscle mass. I'm not really sure which is which, as my methods for estimating such things are pretty crude and thus it takes time for a small trend to become clear. I'll know more in a few weeks.

Meanwhile, I am starting to feel the effects of sustained, severe caloric restriction. Unlike the recent past, I now get hungry during the day. I also feel a little bit run down on some days. My induction phase began seven weeks ago, so I am well into this current cycle. I do have a scheduled two-week break coming up. The window to take the break as an option opens in another four weeks, and becomes mandatory in ten weeks. That is about as long as I can go on a calorie and carb restricted diet without major ill effect. Major ill effect is defined here as sudden increase in LBM loss and significant lethargy.

My current plan is to continue forging ahead as I have been, though to be a bit more generous with myself on cheat meals if I feel a strong need for one. I'll also keep a close eye on my over-dieting and over-exercising symptom checklists. (WFS)

Luke Seubert 07-24-2012 01:09 PM

Re: PaleoZone vs Morbid Obesity: An Odyssey
 
WOD - Walking Day
  • Date: July 24, 2012

Conditions
  • Temperature: 92 F
  • Humidity: 58%
  • Heat Index: 102 F

Comments
After a yesterday's scheduled rest, today was a moderate aerobic exercise day. I took a brisk 2 mile walk, and came within 7 seconds of my PR set last December. However, this time my heart rate was just 130 BPM, unlike last year's 146 BPM. And today's conditions were much tougher - hot and humid with a 102 F heat index - than they were in December. Anyway, I got my bit of aerobic conditioning in, and I am looking forward to tomorrow's strength training workout.

Walk - 2.0 Flat and Hilly Miles (Current PR - 31:14 @ 146 BPM on 12/07/11, 3.84 MPH)
  • Time: 31:21
  • Heart Rate: 130 BPM

Luke Seubert 07-25-2012 05:33 AM

Re: PaleoZone vs Morbid Obesity: An Odyssey
 
Wednesday Weekly Trend and Bodyweight Update

Date: July 25, 2012

Today is the end of Week 64 of my fat loss regimen.

Last Week's Bodyweight Trend: 270.1 lbs
This Week's Bodyweight Trend: 266.8 lbs
Last Week's Bodyweight: 264.8 lbs
This Week's Bodyweight: 262.0 lbs
Beginning Date for Bodyweight Measurements - May 4, 2011 - Bodyweight: 425.6 lbs
Total Bodyweight Trend Lost to Date: 158.8 lbs
Total Bodyweight Lost to Date: 163.6 lbs

Comments
I lost 3.3 pounds this past week going by Bodyweight Trend. While this is a bit lower than I would like for the time being, projecting forward the pace should pick up in the next few days. The 3.3 is a bit low due to a quirk in how the Trend tends to "pulse" subsequent data when it is compared to itself. Long, boring, mathematical story. Anyway, I am doing fine on weight loss.

I am a little bit worried about muscle loss right now. While my last Average LBM Update held steady at 191 pounds of LBM, for the first time in three weeks, LBM computed from my Omron readings is declining. Generally, my Omron LBM has held steady at 187 pounds for almost a month. But now it is down to 185 pounds. I hit a long plateau of steady 29.5% or 29.6% BFC readings while my bodyweight dropped. While I realize that the Omron readings are among my least accurate metrics, I don't like seeing drops this large. Generally, my tape measurements show enough inches lost to make up for this, but I don't know if such will be the case this coming weekend.

Back in May, when I saw rapid decline in muscle mass after 20 weeks of low-calorie, low-carb dieting; I shut everything down and went on a two-week, high-carb, caloric-balance diet. This break restored my metabolism and hormone levels, and set me up for my current outstanding run of success. And while my initial goal was to stick with my current diet regimen for 10 to 16 weeks and then take a two week break, I now realize that I might fall short of that 10 weeks. I am just over 7 weeks into the current diet protocol, but I might be showing signs of significant muscle loss.

If I lose a decent amount off my waist measurement this coming Saturday, say - 2.5 cm, then my Average LBM should hold steady at 191 pounds, even with the declining Omron LBM readings. Even if I drop only 2.0 cm off my waist, and my Average LBM drops to 190 pounds, I won't change things. However, if my LBM shows continued steady losses thereafter, or suddenly drops; I'll have to interrupt things and go into maintenance phase for two weeks.

When I feel strong and consistent low-energy lethargy combined with steady or suddenly rapid LBM losses, it is time to take a break. We'll see how it goes in the coming weeks.

Bodyweight, Trend, and 7-Day Loss Rate for the Past Week
The Trend listed below is an exponential moving average with 10% smoothing. It tends to overstate current bodyweight as it lags behind the real data, but it smooths out erratic bodyweight readings and shows the actual bodyweight loss rate over time. An explanation of the "Trend" calculation's utility may be found in my previous post, "Turning Bodyweight Into A Semi-Useful Metric" (WFS).

__Date_______Bodyweight______Trend____7 Day Loss Rate
07/18/12______264.8 lbs______270.1 lbs______-3.4 Lbs/Wk
07/19/12______267.4 lbs______269.8 lbs______-3.2 Lbs/Wk
07/20/12______266.2 lbs______269.4 lbs______-3.1 Lbs/Wk
07/21/12______264.8 lbs______268.9 lbs______-3.1 Lbs/Wk
07/22/12______263.8 lbs______268.4 lbs______-3.2 Lbs/Wk
07/23/12______263.0 lbs______267.9 lbs______-3.3 Lbs/Wk
07/24/12______262.4 lbs______267.3 lbs______-3.4 Lbs/Wk
07/25/12______262.0 lbs______266.8 lbs______-3.3 Lbs/Wk

Arturo Garcia 07-25-2012 07:16 AM

Re: PaleoZone vs Morbid Obesity: An Odyssey
 
Hi Luke.

Seeing your goal is 10% BF, accomplishing that while staying over 225# seems tough but definitely doable since you're tall. But it's a long term goal and you'd have to build some mass to get there. If you keep leaning out I definitely see you dropping below that bodyweight in the next few months, since your muscle mass wont be so developed yet. That is why I think though, but maybe something else happens, either way I'm just glad progress is still happening and at such fast rates.

Furious Pete's video was fun, I saw it a couple of months ago.


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