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Old 11-24-2012, 10:13 AM   #1281
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Saturday Weekly Body Measurements Update
Date: November 24, 2012

Last Week's Total Body Measurement: 754.0 cm
This Week's Total Body Measurement: 766.0 cm
Beginning Date for Body Measurements - May 14, 2011 - Total Body Measurements: 1009.5 cm
Total Centimeters Lost to Date: 243.5 cm
Total Percentage Lost to Date: 24.1%

Comments
My Total Body Measurements shot up by 12.0 cm this past week. This is consistent with a major and extended carb upcycle, similar to the one I did back in July. I saw increases in a number of limb measurements, as well as increases in all of my torso measurements including even my neck. A bit to my dismay, my waist measurement went up by a whopping 3.0 cm.

A fair amount of all of this is water and glycogen, but I think after the long carb-up I undertook over the past week, followed by some serious feasting on Thanksgiving, that some chunk of all of this is fat as well. I have seen a pretty typical weight gain pattern for such breaks, which has peaked and has now begun to subside. As I come off the carbs and get back into ketosis, I expect to gradually drop off the retained water and get back to grinding off some fat.

Unlike last Thanksgiving, where I felt like crap for several days afterwards, I felt no such effects this time. I didn't eat so much wheat-based carbohydrates this time around, which I think helped. But it also helped that I ramped up my carb intake for almost a week prior to Thanksgiving, rather than shocking my system with a massive blast of sudden carb consumption.

It was interesting to compare myself to some other folks during the day. While I definitely ate more than anybody else, I didn't undergo that lethargic crash afterwards. In fact, I went out and took a brisk half-hour stroll around the neighborhood afterwards. Having more energy and interest in exercise is one of the nice perks of having lost some 95 pounds since last Thanksgiving.

Body Measurements for Last Week and This Week
An explanation about "Total Body Measurements" and how I use body measurements to assess fat loss over time may be found in my previous post, "The Humble Tape Measure: Simple But Oh So Useful" (WFS). The first number is last week's measurement, while the second number is this week's measurement. The "Initial" measurements in parentheses in the tables below are from mid-May, 2011 when I began my fat loss regimen.

Right Thigh: 54.5 cm, 54.5 cm (Initial: 71.5 cm)
Right Calf: 42.5 cm, 42.5 cm (Initial: 53.0 cm)
Right Ankle: 23.5 cm, 24.0 cm (Initial: 29.5 cm)

Left Thigh: 56.0 cm, 56.5 cm (Initial: 75.0 cm)
Left Calf: 43.5 cm, 43.5 cm (Initial: 54.0 cm)
Left Ankle: 23.5 cm, 23.5 cm (Initial: 30.0 cm)

Right Arm: 30.5 cm, 31.5 cm (Initial: 39.5 cm)
Right Forearm: 29.0 cm, 29.5 cm (Initial: 35.5 cm)
Right Wrist: 17.5 cm, 17.5 cm (Initial: 21.0 cm)

Left Arm: 33.0 cm, 34.0 cm (Initial: 45.0 cm)
Left Forearm: 28.5 cm, 29.5 cm (Initial: 36.5 cm)
Left Wrist: 17.0 cm, 17.0 cm (Initial: 20.5 cm)

Neck: 37.0 cm, 37.5 cm (Initial: 47.5 cm)
Chest: 110.0 cm, 112.0 cm (Initial: 151.0 cm)
Waist: 104.0 cm, 107.0 cm (Initial: 169.0 cm)
Hips: 104.0 cm, 106.0 cm (Initial: 131.5 cm)
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Old 11-24-2012, 03:00 PM   #1282
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Jogging Day
  • Date: November 24, 2012
Conditions
  • Temperature: 42 F
  • Windchill: 42 F
  • Humidity: 44%
Comments - New PR!
I set a new PR in my 0.9 Mostly Hilly Miles course, jogging and walking my way to a 21.9% improvement!. By jogging the downslopes and flats and fast walking most of the hills, but jogging the last upslope for the finish; I came in with a time of 9:55 for a pace of 5.45 MPH and a heartrate of 171 BPM. My old PR, set way back on December 11, 2011 was 12:37, aka 4.28 MPH at 156 BPM. This is an improvement of 2:47.

I had no problem maintaining a fairly high heart rate, and on the final slope I peaked at 184 BPM which is the highest I have ever recorded if I recall correctly. I did take a longer than usual cool-off walk afterwards . While I am happy with my new PR, the old one was set when I was almost 80 pounds heavier than I am today. I can't help but feel that if I had kept up with my HIIT workouts that I would have been even faster. Well, I'll be getting into plenty of that sort of work by and by.

Anyway, I'll be working on various PRs this coming week as I come off my Thanksgiving diet break and seek to burn off glycogen reserves and get back into fat-burning ketosis.

Walk - 0.9 Mostly Hilly Miles (Old PR - 12:37 @ 156 BPM on 12/11/11, 4.28 MPH)
  • Time: 9:55, 5.45 MPH - New PR!
  • Heart Rate: 171 BPM
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Old 11-25-2012, 08:16 AM   #1283
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Sunday Lean Body Mass Update
  • Date: November 25, 2012

LBM Average 2 Weeks Ago: 175 lbs
LBM Average 1 Week Ago: 176 lbs
Current LBM Average: 180 lbs (Number skewed by high-carb diet)

Comments
With the big Thanksgiving carb-up, my LBM number is highly skewed, going up by 4 pounds in one week from 176 to 180. Given my crude methods of measuring LBM and BFC, this is to be expected. When I am in deep ketosis, with my body depleted of glycogen stores and retained water; I get one set of consistent measurements from the tape measure and Omron. But when I am thoroughly carbed up, flush with glycogen and water, I get a different set of consistent measurements. Comparing my LBM and BFC numbers when I am in ketosis versus when I am carbed up is like comparing apples and oranges - not really a valid comparison.

The question is, which set of LBM and BFC numbers are "correct"? Answer: I don't much care. My primary interest is not absolute accuracy, but a consistent measurement paradigm - even an inaccurate one - which I can use to reliably track changes over time.

Since I have spent most of my time over the past 81+ weeks in ketosis, I consider the "valid" LBM and BFC numbers to be those that I measure while in ketosis. The numbers I get when I am carbed up are the "outlier" numbers.

Come mid-January of 2013 though, this is going to change. At that time, when I go into a caloric-balance, higher-carb, athletic training diet; I will be out of ketosis and carbed up. When that happens, my BFC and LBM numbers will skew upwards and stay there. But since this will be the new "normal" for the following 16 to 20 weeks, I will track changes in BFC and LBM numbers on that basis.

LBM Derived From Formula, Omron, And Their Average LBM
My Lean Body Mass computation is derived from two sources. The first is my daily BFC readings taken with my Omron HB-306, which is detailed in my previous post, How to Get Semi-Useful Body Fat Composition Data Out of a Bioelectrical Impedance Analyzer (WFS). The second is based upon several of my body measurements, as detailed in my previous post, A Quick Method of Computing Body Fat Composition (WFS). Neither of these two methods results in an LBM number which I regard as accurate. However, when the two are averaged together, they seem to produce a result that is reasonably close. This average is what I used in the table below.

Regardless, what I really pay attention to is changes in LBM over time. My current goal is for LBM to hold steady as I lose fat. By the way, BW = Bodyweight, LBM = Lean Body Mass, FBM = Fat Body Mass, BFC = Body Fat Composition, BMI = Body Mass Index, and FFMI = Fat-Free Mass Index.

_Date________BW________LBM______FBM______BFC_____B MI_____FFMI_
10/07/12_____246 lbs_____174 lbs_____72 lbs_____29.2%_____30.9_____21.2
10/14/12_____243 lbs_____174 lbs_____69 lbs_____28.3%_____30.5_____21.2
10/21/12_____241 lbs_____174 lbs_____67 lbs_____27.9%_____30.3_____21.2
10/28/12_____242 lbs_____175 lbs_____67 lbs_____27.5%_____30.4_____21.4
11/04/12_____246 lbs_____178 lbs_____67 lbs_____27.4%_____30.9_____21.8 (Numbers skewed by high-carb diet)
11/11/12_____239 lbs_____175 lbs_____64 lbs_____26.6%_____30.1_____21.4
11/18/12_____239 lbs_____176 lbs_____63 lbs_____26.5%_____30.1_____21.4
11/25/12_____248 lbs_____180 lbs_____69 lbs_____27.7%_____31.2_____21.9 (Numbers skewed by high-carb diet)

BFC Table for Men
  • Essential Fat - 2% to 5%
  • Athletes - 6% to 13%
  • Fitness - 14% to 17%
  • Average - 18% to 24%
  • Obese - 25%+
BMI Table
  • Very severely underweight - Less than 15.0
  • Severely underweight - From 15.0 to 16.0
  • Underweight - From 16.0 to 18.5
  • Normal healthy weight - From 18.5 to 25
  • Overweight - From 25 to 30
  • Moderately obese - From 30 to 35
  • Severely obese - From 35 to 40
  • Very severely obese - Over 40
FFMI Table for Men
  • Slender with little muscle - 18
  • Slender with normal muscle - 20
  • Very Muscular - 22
  • Highest limit without use of anabolic steroids - 25
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Old 11-25-2012, 11:09 AM   #1284
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Walking Day
  • Date: November 25, 2012
Conditions
  • Temperature: 39 F
  • Windchill: 39 F
  • Humidity: 53%
Comments - New PR! (Again, barely)
I barely set a new PR today on my 1.1 Mostly Flat Miles course. I beat the old PR by one - count 'em! - one second. I set out today to jog the entire course, hoping to best my old PR by a considerable margin. When I set the old PR back on July 27, 2012, I jogged most of the way and fast walked a short distance.

About 3/5's of the way through today however, a shoelace came undone and I had to stop and tie it. At that point, I was pretty convinced that I wouldn't set a new record - I didn't feel I was going fast at all and the shoelace delay was too much. I jogged on for a while and slowed up for a bit and fast walked, and then picked it back up and jogged the rest of the way, without watching my timer, just trying to get the best time I could.

As it turned out, I bested my old record and set a new one. Huzzah! OK, well... little huzzah. Maybe even just a huz. Or a mere zuh.

What was interesting about this PR was my heart rate. Back in July, I finished the course in 11:46 with a heart rate of 174 BPM. Today I finished in 11:45 with a 163 BPM heart rate. That is a fair amount lower. Due to my recent carb up, I am only 20 pounds lighter today than I was on July 27. (Without the carb up I would be around 30 pounds lighter - I am still carrying about 10 pounds of excess water and a little extra fat.) Also, it was hotter back in July, 85 degrees with a 95 Heat Index. So the extra weight and higher temps account for some of that higher heart rate back then.

Still, I should have a lower heart rate these days, and I can't help but feel that my lack of HIIT work of late has led to a decline in my conditioning. I had better conditioning back in the summer, when I had just come off a whole Spring of Ad-Hoc Prowler pushing and hill sprints.

Conditioning work is going to be one of my training priorities come the depths of Winter.

Walk - 1.1 Mostly Flat Miles (Old PR - 11:46 @ 174 BPM on 07/27/12, 5.61 MPH)
  • Time: 11:45, 5.62 MPH
  • Heart Rate: 163 BPM
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Old 11-26-2012, 08:10 AM   #1285
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Monday Weekly Body Fat Composition Update
  • Date: November 26, 2012

BFC Average 2 Weeks Ago: 25.7%
BFC Average 1 Week Ago: 25.5%
Current BFC Average: 26.1%
Beginning Date for BFC - May 4, 2011 - BFC Average Then: 44.6%
Total BFC Average Lost to Date: 18.5%

Comments
My Omron BFC Average increased by 0.6% this past week, owing to the Thanksgiving carb up. The increased glycogen and water retention shoots my weight up quickly, and my Omron readings become quite skewed. Note the sharp 1.0% drop from 11/24 to 11/25 in the table below - from 26.7% to 25.7% in just one day. Or the 1.0% increase from 11/18 to 11/19 - from 24.9% to 25.9%. This is how goofy things can get when I am transitioning from ketosis to a fully carbed up state, and then back into ketosis. My bodyweight fluctuates wildly and my Omron readings become quite inconsistent.

Anyway, I am back to my old diet for the time being, and I am shedding water weight rapidly, having lost 7.4 pounds in the past three days. After peaking at 250.2, I am now down to 242.8. I am looking forward to getting back into the 230's. I have meandered around in the 240's for quite some time now, and I am getting tired of it. Time for one last, big push before the long Winter break.

Omron BFC Readings and Average For The Past Two Weeks
The BFC Average listed below is a simple 6 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
11/12/12_____25.9%_____25.7%
11/13/12_____25.5%_____25.6%
11/14/12_____25.7%_____25.6%
11/15/12_____25.6%_____25.6%
11/16/12_____25.6%_____25.6%
11/17/12_____25.4%_____25.6%
11/18/12_____24.9%_____25.5%
11/19/12_____25.9%_____25.5%
11/20/12_____25.7%_____25.5%
11/21/12_____26.4%_____25.6%
11/22/12_____26.1%_____25.7%
11/23/12_____26.1%_____25.8%
11/24/12_____26.7%_____26.0%
11/25/12_____25.7%_____26.1%
11/26/12_____26.0%_____26.1%
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Old 11-27-2012, 11:19 AM   #1286
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Seasonal Variations In Bodyweight Loss
Below is a simple table showing my Bodyweight loss rates over roughly 13 week periods. The table reveals a couple of interesting trends, which I detail in the succeeding paragraphs.
  • May-2011 to Aug-2011 - 55 pounds lost
  • Aug-2011 to Nov-2011 - 35 pounds lost
  • Nov-2011 to Feb-2012 - 17 pounds lost
  • Feb-2012 to May-2012 - 26 pounds lost
  • May-2012 to Aug-2012 - 34 pounds lost
  • Aug-2012 to Nov-2012 - 20 pounds lost
40% Decline in Bodyweight Loss Rates From Year to Year
My bodyweight loss rates have declined over time by around 40%. For example, from early May, 2011 to early November, 2011, I lost 90 pounds or 3.5 pounds per week. In the same time period one year later, in 2012, I lost 54 pounds or 2.1 pounds per week. This trend in declining weight loss rates is consistent with my research into extended fat loss regimens, as well as expected fat loss rates for morbidly obese people versus overweight people. The fatter you are, the faster you lose the fat. The less over-fat you are, the slower the fat loss rates. Also, the longer you steadily lose bodyweight, the more slowly you lose bodyweight as your metabolism slowly declines.

Last year, back in the days when I was still really fat, I was quite proud of my tremendous bodyweight loss rates. Losing 4.2 pounds per week for 13 weeks from May to August of 2011 really is impressive. With a smirk, I found condescending amusement in all the little chubby people struggling to lose a measly 1 pound per week. Ahh, but these days, I have become that which I once beheld and mocked - a chubby guy struggling to peel off fat with something resembling "vitesse". The irony... the irony.

Seasonal Variations in Weight Loss Rates - Fast In Summer, Slow In Winter
Even more interesting are the seasonal variations in bodyweight loss. I lose weight most rapidly from late Spring through Summer - 55 pounds in 2011 (4.2 lbs/wk) and 34 pounds in 2012 (2.6 lbs/wk). But from Summer to early Winter, those rates drop off - 35 pounds in 2011 (2.7 lbs/wk) and 20 pounds in 2012 (1.5 lbs/wk). The depths of Winter are my slowest weight loss time - a mere 17 pounds over 13 weeks from November, 2011 through February, 2012 (1.3 lbs/wk). From early February to early May in 2012, the pace picked up to 26 pounds (2.0 lbs/wk).

Going With The Flow - Respecting The Trends To Optimize Fat Loss Going Forward
This marked inability to lose significant weight during the depths of Winter, combined with my overall 40% decline in weight loss rates from last year; is one of the main reasons why I am shutting down the fat loss regimen come January, 2013. If I were to continue with the fat loss regimen, I could hope at the very best to drop 0.8 pounds per week. But I likely would not be able to accomplish even that, given that I would have been basically slowly starving myself for almost 90 weeks by then.

Due to such a long period of restricted caloric intake, my metabolism has bottomed out and needs an extended break for full recovery. Moreover, more calories allows more exercise. With both my BMI and BFC moving from the "Obese" to the "Overweight" category, a shift in fat loss strategy is warranted. Extremely fat people don't lose much fat from exercise - severe caloric restriction is the best way to lose fat rapidly. But for overweight people who have a different metabolism and biochemistry, the optimum fat loss strategy is a combination of somewhat restricted calories and plenty of exercise.

By spending the Winter and early Spring in caloric balance and building up my capacity to exercise rigorously during that time, I am setting myself up for optimal fat loss thereafter. Come late Spring going into the Summer - my best season of the year for rapid fat loss - I will have a fully recovered metabolism and a stronger body conditioned to more frequent and rigorous exercise. I will then be in a prime position to manipulate diet and exercise for a period of reasonably rapid fat loss, peeling off most of my remaining excess body fat through the late Spring, Summer, and into early Fall of 2013.

Tuesday Tunage
Enjoy a little "Blu-Bop", a fusion of Bluegrass and Jazz...
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Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)

Last edited by Luke Seubert; 11-27-2012 at 11:33 AM..
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Old 11-27-2012, 05:45 PM   #1287
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Upper Body Routine C

Date: November 27, 2012

Conditions
  • Indoors
Comments
This was my first time doing this particular workout, which includes a single dumbbell press and single dumbbell row superset. I completed all the assigned sets and reps, although I dropped the weight by 5 pounds on the last workset. With the supersets taking quite a while to finish and all the weight changes, I ran into a time problem and dropped the curls and extensions from my pullups. That, plus the workover I got from the new rows, and I figured I didn't need additional curl and extension work.

Anyway, the workout went OK, and I'll add this to the repertoire going forward. My back felt pretty good, though I still feel a nagging weakness and an occasional twinge.

Warmup
  • 2.0 Mile Walk
Total Workout Duration
  • 58 minutes
Superset - Single Dumbbell Shoulder Press & Single Dumbbell Back Row
  • Press - Warmup Set - 5x17.5
  • Row - Warmup Set - 5x20
    • Rest Minutes - n/a
  • Press - Warmup Set - 5x22.5
  • Row - Warmup Set - 5x30
    • Rest Minutes - n/a
  • Press - Warmup Set - 3x30
  • Row - Warmup Set - 3x37.5
    • Rest Minutes - n/a
  • Press - Warmup Set - 2x37.5
  • Row - Warmup Set - 2x45
    • Rest Minutes - 4
  • Press - Work Set - 5x45
  • Row - Work Set - 5x55
    • Rest Minutes - 6
  • Press - Work Set - 5x45
  • Row - Work Set - 5x55
    • Rest Minutes - 6
  • Press - Work Set - 5x40
  • Row - Work Set - 5x50
Tubing Assisted Pullups - Blk-Blu-Org Tubes
  • Pullup Repetitions - 9
    • Rest Minutes - 7
  • Pullup Repetitions - 9
    • Rest Minutes - 7
  • Pullup Repetitions - 9
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Old 11-28-2012, 07:31 AM   #1288
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Wednesday Weekly Trend and Bodyweight Update

Date: November 28, 2012

Today is the end of Week 82 of my fat loss regimen.

Last Week's Bodyweight Trend: 241.0 lbs
This Week's Bodyweight Trend: 242.5 lbs
Last Week's Bodyweight: 244.6 lbs
This Week's Bodyweight: 239.4 lbs
Beginning Date for Bodyweight Measurements - May 4, 2011 - Bodyweight: 425.6 lbs
Total Bodyweight Trend Lost to Date: 183.1 lbs
Total Bodyweight Lost to Date: 186.2 lbs
Average Pounds Lost per Week: 2.27 lbs/week

Comments
With the rapid weight gain and loss I have experienced over the past two weeks, this week's Bodyweight and Bodyweight Trend results are going to be quite counter-intuitive. I gained 1.5 pounds on Bodyweight Trend this past week, while losing 5.2 pounds of Bodyweight. Got that? The explanation and the extra data follow.

I included an extra week's worth of data in the table below, so there are two week's worth of Bodyweight and Bodyweight Trend listed. I think it is interesting to see the effect going from deep ketosis to high carbs with lots of food has on bodyweight. Thirteen days ago, on 11/15, I hit a new bodyweight low of 236.4 pounds. I slowly began carbing up from that point forward, as one can see in the steady rise over the next few days.

One week later, my Bodyweight was 10 pounds higher, mostly due to increased glycogen stores and water retention as I came out of ketosis and returned to a more typical diet regimen. My Bodyweight peaked the day after Thanksgiving on 11/23 at 250.2 pounds, a 13.8 pound increase from the low eight days before.

I returned to a low-calorie, low-carb diet on 11/23, and I dropped 10.8 pounds over the next five days. This morning I weighed in at 239.4 pounds. I expect to approach and then surpass that 236.4 pound low by late this week or early next week.

So, in eight days I gained 14 pounds and in five days I have lost 11 pounds.

Do people get why, while I track bodyweight daily, I don't take it quite so seriously? Manipulating carbohydrate intake can cause large and rapid retained water and glycogen stores weight changes. Having had a lot of experience going into and out of these states, I have a very good idea of when I am losing "real weight", i.e. fat; versus when I am losing or gaining "faux weight".

Once I am done dropping the "faux weight" over the next several days, bottoming out my glycogen reserves; my body will start burning ketones for energy. Ketones are derived from fatty acids, and that is where the fat burning comes from. When the rapid weight loss ceases, followed by slow, steady weight loss; I then take Bodyweight measurents a little more seriously, because then I know I am really losing fat and at what rate.

Bodyweight, Trend, and 7-Day Loss Rate for the Past Two Weeks
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
11/14/12_____237.6 lbs_____240.9 lbs_____-2.4 Lbs/Wk
11/15/12_____236.4 lbs_____240.4 lbs_____-2.5 Lbs/Wk
11/16/12_____237.2 lbs_____240.1 lbs_____-2.5 Lbs/Wk
11/17/12_____239.4 lbs_____240.0 lbs_____-2.3 Lbs/Wk
11/18/12_____240.2 lbs_____240.0 lbs_____-1.9 Lbs/Wk
11/19/12_____242.8 lbs_____240.3 lbs_____-1.4 Lbs/Wk
11/20/12_____243.2 lbs_____240.6 lbs_____-0.7 Lbs/Wk
11/21/12_____244.6 lbs_____241.0 lbs_____0.1 Lbs/Wk
11/22/12_____246.0 lbs_____241.5 lbs_____1.1 Lbs/Wk
11/23/12_____250.2 lbs_____242.4 lbs_____2.3 Lbs/Wk
11/24/12_____248.6 lbs_____243.0 lbs_____3.0 Lbs/Wk
11/25/12_____245.8 lbs_____243.3 lbs_____3.3 Lbs/Wk
11/26/12_____242.8 lbs_____243.2 lbs_____2.9 Lbs/Wk
11/27/12_____240.6 lbs_____242.9 lbs_____2.3 Lbs/Wk
11/28/12_____239.4 lbs_____242.5 lbs_____1.5 Lbs/Wk
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Old 11-28-2012, 03:44 PM   #1289
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Walking Day
  • Date: November 28, 2012
Conditions
  • Temperature: 46 F
  • Windchill: 46 F
  • Humidity: 49%
Comments
Although my time doesn't show it, this was a reasonably fast walk. I stopped for a few minutes to chat with a neighbor. So despite the slow time, I got in a good, brisk-paced walk and burned off some glycogen and enjoyed the cool sunshine.

Walk - 3.1 Flat and Hilly Miles - 5k (Current PR - 43:04 @ 124??? BPM on 09/23/12, 4.32 MPH)
  • Time: 48:41
  • Heart Rate: 129 BPM
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Old 11-29-2012, 05:44 PM   #1290
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Wrapping My Head Around The Upcoming New Regimen
Come mid-January, 2013; I will cease trying to lose fat for a period of 16 to 20 weeks. Instead, my goal will be to hold body fat steady within a fairly narrow range, while at the same time holding muscle mass steady or gaining slightly. During this time, I will steadily ramp up the frequency, intensity, and duration of my workouts. This is a radically different paradigm from what I have been doing for the past 1 3/4's years. As I ponder and plan ahead a bit, I find myself having to change a lot of my thinking while anticipating new and different problems.

Steadily Increasing Calories
For example, I'll have a pretty good idea of many calories to consume each day to hold bodyweight roughly steady, or see gradual increases. But, my caloric intake needs will change, steadily going up as the weeks pass. As my metabolism recovers from almost two years of chronic, moderated starvation; and as my exercise program ramps up, burning ever more energy; I will have to steadily add more calories to my diet just to hold fat steady. And if I can get things just right and promote some decent muscle growth rates, I'll really have to ramp up caloric intake, as muscle synthesis is quite energy intensive.

Preparing Joints Now For High Stress Later
Another area is supplementation. In addition to the usual fish oil, I'll be adding a few key minerals and vitamins. Harder exercise will bring more stress on my joints. Glucoasamine and chondroitin, coupled with regular mini-trampoline rebounding exercise, will help to strengthen joint and cartilage tissues and the lymphatic circulatory system which supports them. But these supplements and exercises require about six weeks of steady use to have a positive effect, which means I am starting them now.

Getting Serious About The Back Exercises
I did the research and developed the exercise plan (WFS), now I need to get serious about following through on my back exercise program with consistency. Look for near daily posts for my new Posterior Chain, Body Core, and LYTP Workout in the coming weeks. Simple, slow, steady back exercises will get me healed up and much stronger, ready for the more rigorous workout regimens to come.

Changing Which Metrics I Focus On
Likewise, I am starting to more carefully track my Fat Body Mass (FBM). Since my primary goal will be to hold FBM steady, I need to pay closer attention to this metric in much the same way that I have in the past paid such close attention to Bodyweight, Body Fat Composition, and Lean Body Mass. This will horrify Arturo, but beginning today I began taking daily neck and waist measurements for my BFC Tape Measure & Formula calculation. This data, combined with the usual daily Bodyweight and Omron BFC readings and fed into a four-day rolling average, will allow me to carefully monitor FBM, tweaking my diet as needed to hold it steady. Several months of steady body fat levels will send a very powerful biochemical and hormonal signal to my body's metabolism and endocrine system that the starving times are over, and recovery is now in order.

Reviewing Past Exercises and Researching New Ones
Over the past year and a half, I have experimented with a wide variety of exercises, from kettlebells to power yoga to prowler sprints to shoveglove. I will go back and review my workout logs, picking from the best exercises of the past to perform once again. Likewise, I will work my way through my Ross Enamait books, looking for new exercises and good training regimens to follow. I have done well in losing fat through moderate aerobic exercise and moderate strength training, with some occasional HIIT work. But now I need to focus on a lot more variety and challenging new exercises which my increased calorie diet will be able to support. The areas I will be focusing on are strength training and metabolic conditioning, along with general physical preparedness. I need a lot of work in all of these areas, and will start out slow but steadily progress as my body recovers and becomes stronger.

Developing Specific Goals
As I get closer to mid-January, I will develop and then post specific goals relating to my various metrics and exercise plans. For example, a major goal will be holding body fat steady. Once I have that properly measured and an ongoing monitoring system set up, I'll develop a specific range to which I'll seek to hold body fat, probably around +/- 3 pounds. I will develop similar goals for fitness as well, using such things as the Beep Test and various standard CrossFit benchmark WODs, such as the Athletic Skill Levels developed by CrossFit Seattle.
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Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)
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