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| November 13, 2016 Mike (Center) Tony and I met up after 32 years. Old navy Guys. |
Chapter II: Autumn 91816 - 121716
Session XII: 111316 – 112616:
I don’t do very deep analyses of these charts… or so I
think. This week I went four days straight without running. Actually, Tuesday I
started out running, but recorded a fail. I still went two miles… mostly walking. The days I ran were the days I
scored the 3.1’s or close to it, except I also ran on Saturday, but probably
having gone out Friday night, staying up past the normal bedtime and having a
slice of pizza after 2200… might have had an effect.
We’re an entire pound up over last week, while the average
BF% stays the same… which mean more fat, but also means more muscle weight –
but the ratio drop a point… no biggie though.
I revised the goals chart.. I realized the fat weight goal
vs the muscle mass goal wasn’t what I had on the chart (3.5:1) it’s more like
4.1:1 – which seems outrageous, but I’m going to keep it as a goal anyway, just
to see how close I can get to it. This, 4.1:1 translates into 20 lbs. of fat,
and 82 lbs of muscle. Which means, once again and still, I will have to find –
discover the “secret” to burning and building almost simultaneously. I clearly
am unable to achieve this with a full time gig in the way, especially one at
which I am sitting most of the day. I will also have to tighten up my sleeping
patterns. The data show that when I get a solid 7 – 9 hours sleep, get up and
train and extend the fast until after training, fat weight drops faster than
muscle weight, and the ratio improves.
When I get to the level of being able to sleep enough, wake
up and cardio-train and lift in the afternoon-evening and meal-prep… I might
just see some better results. (I hope I remember this.)
We lost the week by 0.8 lbs, but overall we’re still down
2.8 lbs since the beginning of BBC6. Which reminds me, this will likely be the
last year of Bajai Boot Camp, because as I expect to be on the road, some other
program will have to take its place. I’ll come up with something. I won’t be
able to weigh in as often either.
Day
|
Sunday
11-13
|
Monday
11-14
|
Tuesday
11-15
|
Wednesday
11-16
|
Thursday
11-17
|
Friday
11-18
|
Saturday
11-19
|
Ave.
|
Weight
|
177.6
|
179.4
|
179.4
|
179.4
|
180.4
|
177.2
|
178.4
|
178.8
|
Body Fat %
|
14.8
|
15.2
|
15.1
|
15.1
|
15.3
|
14.7
|
14.9
|
15
|
BF wt.
|
26.28
|
27.27
|
27.1
|
27.1
|
27.6
|
26.05
|
26.58
|
26.85
|
H2O %
|
62.3
|
62
|
62.1
|
62.1
|
62
|
62.4
|
62.2
|
62.2
|
H2O wt
|
110.64
|
111.22
|
111.4
|
111.4
|
111.84
|
110.57
|
110.96
|
111.21
|
Muscle mass %
|
44.3
|
44
|
44.1
|
44.1
|
44
|
44.3
|
44.2
|
44.1
|
Muscle wt.
|
78.68
|
78.94
|
79.12
|
79.12
|
79.38
|
78.5
|
78.85
|
78.94
|
MM:BF
ratio
|
2.99
|
2.89
|
2.92
|
2.92
|
2.88
|
3.01
|
2.97
|
2.94
|
11 Year Ave.: 186.04 – Yearly Ave.: 180.09 – Monthly Ave.:
178.31 Weekly Ave.:
111316 – [Sunday #148]: WAKE 0730? 0630!!
Round I: [T] –
Tea –
Run 2 miles 26
mins. Aminos and Glute
Round II: [T] –
Weigh in 177.6 –
getting close to 3:1 again in a maintenance mode.
Bkft – beans and
cot-cheese.
Head to Cherry
Hill.
Meal [Grand Lux Café]
Omelet w/ tomatoes and Iced tea w/ Tony & Mike (Vets weekend reunion, from
Newfoundland.)
Round III: (N-M]
– Major, Fo real.
Back on the bus.
Home – soup,
pbutter scoops 2x tea.
Round IV: [L] –
soshe-meed stuff.
ACV before bed.
Back to the gig tomorrow.
111416 – [Monday #149]: 179.4 – Wake 0400. AMX stretch, twist,
some pushups.
Tea –
Round I: [T] –
Weigh in – Up,
could be weekend eats and shorter sleep. YGX today tho, so the Bod might catch
up. Possibly had too much tea and sugar, including iced tea, but no trouble
sleeping.
Cold morn – 38°
Bean and
cot-cheese for breakfast.
Gig – T-mix
Round II: [N] –
Round III: [N] –
Lunch – Park/s
69% Turkey, cot-cheese, greens.
Round IV: [N –
T] –
YMCA
Round V: [T-N] –
kind of crazy.
The work: Pull
ups, push ups on shoulders before class. Handstand pushups… Good class. I was
kind of worn during the cardio part. Maybe 40%, but full on with the weights.
Rode home –
groceries for the crock. Tea at home and seaweed.
Pbutter scoop,
before 2000… hurry!
Round VI: [T-B]
purge by definition, although it didn’t seem so.
Food prep and
crock pot on..
Weigh out 179.4
same.
ACV -
Goodnight, 2300
I’d say.
111516 – [Tuesday #150]: wake 0400 – Chilly – not as cold as
yesterday. Space heat in effect.
AMX – bend,
twist, pushups… close
Tea –
Weigh in 179.4
(no change). Slight shift in MM & BF.
Bkft – Turkey soup,
Yeah!!
The annual average today is 180.1 lbs,
maybe I’ll get back under 180 by Xmas.
Gig –
Round I: [N] –
healthy.
Lunch – Tea &
Apple.
Home: Run fail…
Day 48. Everything hurt. Still got two miles – just not running.
Meal – beans and
cheese – finished that up. 2x tea.
Home work: BWT,
home work, random stuff, balance, etc. Feeling stronger w/ the balance stuff. I
need names so I can remember the moves.
Crawling.
Work on Movie.
Eat soup.
Sickie tomorrow
for PGW.
111616 – [Wednesday #151]: 30 days – my wake up early plan failed…
of course the alarms sounded, but it was dark and cold so I decided I’d get up
at 0700 instead of 0400.
AMX – bending and
wall pushups and slipping… is what I call it.
Weigh in 179.4 –
Steady, but wanted to drop today.
Tea – PGW is at
work.
Sampled some
tunes… in case.
Bkft – turkey soup
– just spicy enough & blow out stack.
Round I: [N] –
Late morning. I need to get my chanbre straight. Clean room!
Round II: [X] –
Walk to market
and back.
Meal – 2x
t-burgers and cot-cheese –
Tea again.
Did a little
crawl and pull workout and leg raise off the bench and that lit me up. H20
(been slackin’ on this). T-mix and yogurt w/ walnuts and M&Ms… Body reacted
to the work – Quick. Maybe some stretching and certainly ACV before bed and
maybe chlorella too.. Could be time for a week of that.
111716 – [Thursday #152]: wake 0400 warmer today, or less cold.
AMX w/ ankle wts
(note, last night’s work used ankle weights.) stretching, leg lifts, abs stuff.
Tea –
Weigh in 180.4 –
Ack!! Over 180, first in a long time.. but 3 days of no running gives a clue
that maybe running is affecting the weight.
Round I: [T] –
took chlorella last night. Remember.
Bkft – lentils,
cheese, egg.
Round II: [N] –
Lunch – tea apple,
yogurt & blowout stack
Round III: [X] –
1.5 mile march
to Wricey’s for nuts.
Home – turkey soup
and ½ tea (and some t-mix).
Out to squats
night; up El steps. Winded up the steps. What have I lost? Got to get it
back - and more and better.
Home tea, nuts.
Some plange-esque,
planks and pushes.
ACV &
chlorella.
111816 – [Friday #153]: slept late 0700 –
Round I: [N] –
lots of Peetox – maybe b/c I drank more H2O duh! Been slackin on that and I think
it caused me problems.
Tea –
Run 327 Finally
1 mile 13 miles. Hike back through the woods.
P-butter and
aminos and glute.
Weigh in 177.2 –
spike down from the sleep, fast, run.. I know. But I’ll take it and see if it
will stick around til tomorrow. Got much day left for a park workout, perhaps
this afternoon.
Pump Iron –
clothes, probably more tea.
Lunch – Yogurt w/
M&Ms, walnuts and almonds. P-butter and AM Vits… maybe a nod../Meditation.
90 Minute nod up
and home work; pull-ups, pushups, giraffe walk, band pulls, run in place –
burpees (5), rear leg lifts – hangs, tired me out. I usually start high and
reps get lower. I must reverse – just 2 – 4 for now – get the Bod used to this
and get stronger. Must craft a routine. That’s be better.
Meal – Turkey soup
and tea.
Round II: [T] –
unless I didn’t document a previous event. Oh well. Rollin’ wit Z’Lama this eve
and should be quite an experience.
*Note – balance pushups,
slip sliding work as well.
T-Mix – Jupiter.
Round III: [T] –
Then Round IV: I
think.
Anyway –out for
a show, Carlos Mencia – no dinner. Pizza after.. Late.
Then out to a
club (Cibo) dancing, H2O and pineapple juice in @ 0100.
ACV &
Chlorella, g’nite.
111916 – [Saturday #154]: up 2 0800-ish slight headache.
Round I: [BFF] –
wanted to DAD it, but I wasn’t drinking.
Tea –
Run #28… 29
minutes run, strong first mile, run w/ power walk breaks on the way back. Feel
like I’m regressing. I don’t have the mental energy of the early runs. Aminos
and glute after.
Weigh in 178.4 –
creeping back up. Maybe I’ll be more active today before I go out. Time to
track and chart these 52 days.
No bkft yet –
got to clean to cook.
Bkft – cot-cheese
and peppers and scallions.
Computer work –
Film
Meal – T-burgers
.
Round II: [BFF] –
Bravo!
Home work
including 2 x 10 burpees 2x sets. Shoulders pushups (bench) some pulls (bands)
and ank wts. Crunches knee elbows. Aminos and blowout stack.
Meal: Turkey
soup.
T-mix snacks
after. Soup. Making more soup – of course I forgot ACV and Chlorella. Gotta get
that.
Done – gig tomorrow
so up early. Maybe some dynamic AMX, my Bajai Boot Camp Book.
June 19, 2011 – Dec. 31, 2016 High
lights. Not cold but bundled up. I like the freedom.
End of
Session 12 – Part 1
Big week here at BBC6 –
first we completed the thirty days of running and to a small extent I can
attest to regular running, promotes
weight loss, although in a minor way. Second – Holiday season began and the
state of family these days, being spread out across the country, we don’t do
the traditional turkey dinner, so perhaps for this reason the weight dropped
after Thanksgiving, instead of peeking.
How-ever… the weekly
average is up about a pound over last week, yet we won the week… down 0.4 lbs.
It’s also worthy of note that three days this week we popped over 180 lbs. which
doubtlessly affected the average. It’s an ironic slap in the face that the day
after my last run, my weight rose higher than it was (only by 0.2 lbs) when I
started running. Fortunately there are several other benefits to regular
running aside from losing weight, which I mentioned in my other blog and in a
few clips.
But what now? Today I am
about 20 days from retirement, but
I’ll still have to stick around for two weeks after – so I’ll have free time to train, sleep and record and
see how well my theories work without the 8 hours of sitting in front of a computer.
I’ll also have to re-design this blog. I’m going to end this at the end of the
year and start my next “thing” on January 1, - whatever that will be.
Day
|
Sunday
11-20
|
Monday
11-21
|
Tuesday
11-22
|
Wednesday
11-23
|
Thursday
11-24
|
Friday
11-25
|
Saturday
11-26
|
Ave.
|
Weight
|
180.4
|
180.4
|
179.4
|
179.4
|
180.6
|
179.6
|
178
|
179.6
|
Body Fat %
|
15.3
|
15.5
|
15.4
|
15.2
|
15.5
|
15.2
|
14.9
|
15.3
|
BF wt.
|
27.6
|
27.96
|
27.63
|
27.27
|
28
|
27.3
|
26.52
|
27.47
|
H2O %
|
62
|
61.8
|
61.9
|
62
|
61.8
|
62
|
62.2
|
62
|
H2O wt
|
111.84
|
111.48
|
110.04
|
111.22
|
111.61
|
111.35
|
110.71
|
111.35
|
Muscle mass %
|
44
|
43.9
|
43.9
|
44
|
43.9
|
44
|
44.2
|
44
|
Muscle wt.
|
79.38
|
79.2
|
78.76
|
78.94
|
79.28
|
79.02
|
78.68
|
79.04
|
MM:BF
ratio
|
2.88
|
2.83
|
2.85
|
2.89
|
2.83
|
2.97
|
2.93
|
2.88
|
11 Year average: 186.04 – Yearly ave:
180.08 – Monthly ave: 178.6
112016 – [Sunday
#155]:
112116 – [Monday
#156]:
112216 –
[Tuesday #157]:
112316 –
[Wednesday #158]:
112416 –
[Thursday #159]:
112516 – [Friday
#160]:
112616 –
[Saturday #161]:
