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Old 05-21-2012, 05:58 PM   #811
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Strolling Days
  • Date: May 19, May 20, May 21, 2012

Comments
I haven't kept up with posting these walks I have been doing, mostly because the pace is too slow to be an actual workout. However, it is still a good physical activity, so I should include something in my Workout Log I suppose.

Anyway, everyday for the past three days I have gone on a roughly 5k or 3.1 mile stroll. I combine my 1.1 Mostly Flat mile course with the 0.9 Mostly Hilly course and a longish walk down through the woods to and then along the beach.

Walk - 3.1 Flat and Hilly Miles - 5k (Current PR - 46:33 @ 151 PBM on 05/05/12, 4.00 MPH)

No times or heart rates recorded - just going out for a stroll every day.
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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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Old 05-22-2012, 03:23 PM   #812
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Strolling Day
  • Date: May 22, 2012

Comments
I took another stroll today. The pace was a bit faster than recent walks.

Maintenance diet is going well and bodyweight is holding in the low to mid 290's. Bodyweight Trend has been quite stable.

Walk - Just Under 3 Miles
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Old 05-22-2012, 03:34 PM   #813
Brady Herrin
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Re: PaleoZone vs Morbid Obesity: An Odyssey

How long are you planning on keeping with maintenance? Sorry if I missed that....
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Old 05-22-2012, 06:03 PM   #814
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

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Originally Posted by Brady Herrin View Post
How long are you planning on keeping with maintenance? Sorry if I missed that....
Based upon the material I read of Lyle McDonald's, it takes about two weeks to reboot. Resetting thyroid hormones to normal levels takes a while - about a full week to restore and another week to lock it in. This also allows plenty of time for leptin, HGH, etc. to get caught up.

I actually did pretty well at 20 straight weeks. These resets are supposed to occur every 10 to 12 weeks. I might try to go longer than that, but I won't go 20 again - that was too long. My previous breaks were either unplanned, like Hurricane Irene; or else fortuitous in their timing, like Thanksgiving and Christmas.

Now that I know I need to do a hard reset every now and then, I'll plan for it and getting the timing right.
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Old 05-23-2012, 08:11 AM   #815
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Wednesday Weekly Trend and Bodyweight Update

Date: May 23, 2012

Today is the end of Week 55 of my fat loss regimen.

Last Week's Bodyweight Trend: 292.7 lbs
This Week's Bodyweight Trend: 291.9 lbs
Last Week's Bodyweight: 289.0 lbs
This Week's Bodyweight: 292.8 lbs
Beginning Date for Bodyweight Measurements - May 4, 2011 - Bodyweight: 425.6 lbs
Total Bodyweight Trend Lost to Date: 133.7 lbs
Total Bodyweight Lost to Date: 132.8 lbs

Comments
Since last Saturday I began my two week bodyweight maintenance phase, my bodyweight has mostly stabilized. There was a spike from the mid 289's to the low 290's. I believe this was due to significantly increased carbohydrate consumption. With increased carbs comes increased intramuscular glycogen reserves, which require additional retained water, hence the weight increase. This is born out by my larger limb measurements. Likewise, my Omron BFC readings have roughly stabilized, though I occasionally see an outlier reading.

So, as far as maintaining bodyweight goes, everything seems to be going just fine. I have been drinking whole milk, eating a couple of eggs, and having a sweet potato with smoked sardines everyday; in addition to my regular diet. I especially enjoy the eggs, mostly because I shir them when I cook them, which is the best way to prepare eggs I have ever found. Once again, thank you Julia Child.

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
05/16/12______289.0 lbs______292.7 lbs______-2.2 Lbs/Wk
05/17/12______289.4 lbs______292.4 lbs______-2.2 Lbs/Wk
05/18/12______289.6 lbs______292.1 lbs______-2.3 Lbs/Wk
05/19/12______289.6 lbs______291.8 lbs______-2.2 Lbs/Wk
05/20/12______291.8 lbs______291.8 lbs______-1.9 Lbs/Wk
05/21/12______293.0 lbs______291.9 lbs______-1.5 Lbs/Wk
05/22/12______291.4 lbs______291.8 lbs______-1.3 Lbs/Wk
05/23/12______292.8 lbs______291.9 lbs______-0.8 Lbs/Wk
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Old 05-23-2012, 08:14 AM   #816
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Strolling Day
  • Date: May 23, 2012

Conditions
  • Temperature: 71 F
  • Humidity: 86%
  • Heat Index: 71 F

Comments
This was another enjoyable stroll, although shorter than recent ones. I wanted to go over a measured course and get a proper time and average heart rate for this one.

What is really intersting is comparing this walk with walks from last summer. For example, on July 14, 2011, I took a 1.1 mile in 20:17 with a pace of 3.25 MPH and an average heart rate of 141 BPM.

Compare that with today's walk at 3.18 MPH, which is almost the same pace. But, today I covered almost twice the distance with a far, far lower average heart rate - 100 BPM. That's a drop of 41 beats per minute, which I find quite astounding. This is what a lot of exercise coupled with losing 135 pounds does for you.

Walk - 2.0 Flat and Hilly Miles (Current PR - 31:14 @ 146 BPM on 12/07/11, 3.84 MPH)
  • Time: 37:46, 3.18 MPH
  • Heart Rate: 100 BPM
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Old 05-23-2012, 08:31 AM   #817
Arturo Garcia
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Quote:
Originally Posted by Luke Seubert View Post
Compare that with today's walk at 3.18 MPH, which is almost the same pace. But, today I covered almost twice the distance with a far, far lower average heart rate - 100 BPM. That's a drop of 41 beats per minute, which I find quite astounding. This is what a lot of exercise coupled with losing 135 pounds does for you.
Walking was enough 135 pounds ago.... but nowdays, I'm not saying you need to drop it, it's good to move and specially if you enjoy them, but I think with these data it's fair to conclude this does NOT constitute "exercise" for you anymore.
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Old 05-23-2012, 08:45 AM   #818
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

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Originally Posted by Arturo Garcia View Post
Walking was enough 135 pounds ago.... but nowdays, I'm not saying you need to drop it, it's good to move and specially if you enjoy them, but I think with these data it's fair to conclude this does NOT constitute "exercise" for you anymore.
Oh, I absolutely agree. Walking, especially the sort of casual strolling I have been doing the past few days, does not constitute a workout for me anymore. Not at all. The numbers compared to last year are quite stunning proof of that. And at 100 BPM, I'm not even in the lowest of aerobic training zones.

However, for now, during my bodyweight maintenance phase and hormonal reboot, I am sticking with walking. In addition to taking a break from severe daily caloric deficits, I am also taking a break from exercise. I have done this in the past from time to time, and now seems like a good time to do so again. The purpose of the high-carb maintenance phase is to restore normal glycogen levels in the body, allowing depressed hormone levels to recover. Intense exercise contradicts that purpose, so I am taking some time off.

But, as you pointed out, walking is good insofar as I move around and enjoy it. So, for now, I plan to continue going on my strolls during my exercise break.

And actually, I am thinking of making this a regular habit, even after I resume caloric deficits and much more rigorous exercise. I like the idea of going for a brisk 3 mile walk first thing in the morning.
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Old 05-24-2012, 09:14 AM   #819
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Strolling Day
  • Date: May 24, 2012

Comments
This was a 3+ mile walk, done at a slightly faster pace by accident. For whatever reason, I wound up going faster than I was planning. I was trying to replicate last July's 1.1 mile walk at 20:17, and came in at 18:45 or thereabouts. So I blew that. Anyway, I kept on going, trying to keep it slower, and did a lot of stomping around on the beach. All in all, a good walk.

Meanwhile, bodyweight maintenance diet is going well. My bodyweight is holding pretty steady, as are my Omron-306 BFC readings. I am enjoying the extra food and carbs, along with the gentle exercise. Psychologically, this is proving to be a good break and refresh.
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Old 05-25-2012, 10:50 AM   #820
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Strolling Day
  • Date: May 25, 2012

Comments
This was another 5k+ stroll. I kept the pace a bit slower than yesterday, and otherwise enjoyed the walk. I didn't time it, though I did monitor my heart rate at various times, informally comparing it to past heart rate measures. My heart rate during exertion is consistently around 20 to 25 BPM lower than it was last summer. This is a really big improvement.

Meanwhile, yesterday I was voraciously hungry, so I ate additional food. As a consequence, today's bodyweight reading spiked up a little bit, but not enough for me to worry about. Interestingly though, my Omron BFC readings are showing a consistent pattern now of steady decline. I misspoke in my post yesterday, taking the drops I saw more as hovering around an average.

My LBM report this week will be, ahh, very unusual I suspect. According to preliminary Omron BFC measurements, my LBM has gone up significantly. According to preliminary tape measurements - increased waist measurement, my LBM has gone down a bit. The average shows a nice jump in LBM, but also a bit more in body fat. I'm still not sure how it will play out, as I have two more days of data to collect, and these early numbers could change.

Anyway, I think my two week bodyweight maintenance phase is going well. I think most of the weight gain is water, with some muscle and perhaps some fat, though not much of either. My Bodyweight Trend number has gone up just 0.2 pounds in six days, which isn't very much at all. This small increase is far less than what I saw last Thanksgiving and Christmas, so I would definitely say that I am holding fairly steady as planned.

This coming week I will drop the milk, and add more sweet potato to replace those calories. I want to return to pure Paleo foods consistently as I get ready for my very low-carb induction phase.
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