Session II: 70316 – 71616

Escape from Philadelphia

Session II: 70316 – 71616

Volatile week on the scale began with a shocker after a strong Saturday workout and too much to eat after. Weight hit 185, fat went over 30 lbs. and the ratio dropped to 2.65:1. I spent the entire week deep in the red. I managed one run, two long walks and a couple of days in the gym. No group fitness, which or may not have made a difference. I was looking for a win this week but only managed a tie… 3.2 lbs. gained and lost. I have to consider the numbers on the scale are a matter of what I eat over what I do. This week I’ve eaten a lot of protein and fat – or to flip it, low carbs. I’ve been playing with this strategy for a while, but let’s call this week one. Early results, weight is currently over 180 and my weekly average is higher than this time last year. I shouldn’t complain, because these are actually good numbers, just not my goal. I look in the mirror and I can imagine I have 5 – 10 lbs of fat I don’t need. The Bod seems to want to hang on to it so I have to convince it that there’s an alternative. I drank a lot of tea this week also and that means raw sugar (carbs). I don’t want to think about cutting my tea-sugar consumption, but I may have to. My other revelation was the pre-work stack, Maca, Yohimbe, CoQ10, Cayenne and Green Tea Extract. It seems to energize me through a workout, but it doesn’t seem to be doing anything for the numbers. It may take a couple more weeks to see results on the scale.  I think that’s it for this week.

Day	Sunday 7-3	Monday 7-4	Tuesday 7-5	Wednesday 7-6	Thursday 7-7	Friday 7-8	Saturday 7-9	Ave.
Weight	185	184	183	182.8	181.8	182	182.6	183.02
Body Fat %	16.4	16.2	15.8	15.8	15.8	15.7	15.7	15.9
BF wt.	30.34	29.81	28.91	28.88	28.72	28.57	28.67	29.13
H2O %	61.6	61.2	61.6	61.6	61.6	61.7	61.7	61.5
H2O wt	113.96	112.6	112.72	112.6	112	112.3	112.66	112.55
Muscle mass %	43.4	43.5	43.7	43.7	43.7	43.8	43.8	43.7
Muscle wt.	80.3	80.04	79.97	79.88	79.45	79.72	80	79.9
MM:BF ratio	2.65	2.69	2.77	2.77	2.77	2.79	2.79	2.74

70316 – Sunday [#15] – Wake 0400

Yoga – day 3 2 sun salutations & stretch.

Tea –

Weigh in [-.8]

185!!! I should be freeking out now, however, I pushed some weight – Iron and body yesterday and had those two plates at the Laotian spot, so the weight shot up, but will probably come back down. I felt super pumped yesterday, maybe due to the Maca-Yo-Co. wil try to replicate that without as much food. Should be an interesting week. Got to watch the belly though and get some running in.

Gig: Round I: [N-DQ-C] Combo. Gonna be one of these days?

Session II starts today. I start on a high so I imagine I’ll win this week. Let’s see.

Round II: [Q-M] – what I’ve been waiting for. (I may have skipped a round. Body is pulling back. Probably over did the food yesterday. Still want to try the pre-workout stack again.

Walk 8^th 7 race to 2d and poplar – quick 30 minutes

Burger & Beer w/ Gary – walk to Frankford and Jefferson (Yachtsman) 20 minutes. Beer and H2O.

This turned out to be a long night out. 3 beers.. the H2O the rest of the night.

Grilled chicken and cheese at silk, no fries, no bun.

Weigh out 186 [+1 gain].

C&C bed after midnight close to 0200 – 22 hours awake. Nice start to the session.

70416 – Monday [#16] – wake 1030 ish day off.. well second time getting out of bed. First time didn’t take. Two rounds done – we’ll call them recovery rounds because I’m going to need it. Been eating out a lot lately – but not at lunch time @ the gig. Slight headache – dehydrated. Stopped drinking beer early in the eve. Had 3 total over that 9 hour period. 8 hours plus sleep/rest. Might wait a while to weigh in. I should run today. Seems quite outside. I expect picnics in the park so I might run the woods.

Weigh in [-2 dropped].

Bkft turkey soup.

Round III – and just chillin today so far. 3x tea – should have more H2O, let’s fix that. Still time to run, even around the track. Weight popped – maybe too much meat, not enough good fat?

Oh, p-butter scoop and cot-cheese scoop. Maca-Yo-Co w/ 2x cayenne set me to sweatin’ and high HR, so better do this before lifting or something. It certainly has an effect. Maybe cut the dose in half for home work.

Weigh out 185.4 [+1.4] – 4x tea never went out. PM yoga, mostly bending – I feel the stress. Read then nod.

70516 – Tuesday [#17]: wake 0630 Talk myself into a run, 30 mins (14/16) two miles. Weigh in [-2.4] that’s run and no food. Think I’ll do cottage cheese tea & BCAA & BY  for recovery, then Yoga?

Got the cheese and some yoga done.

2d Meal: Turkey soup and vitamins and more tea #3.

Humid, rainy day. Maybe hit the Y in a couple of hours. Lift day? Probably legs.

Round II: [N-T]

Walk to the market and back, solid hour + shopping. Protein shake, BCAA and BY after. Took ½ dose of the pre-work stack before the walk. It was smooth, kind of tough up the hill. Need more hill work. Chilled after that. Opted out of the Y, figure to lift tomorrow or Thursday. Did I have food before dinner? Yes, turkey soup.. finished that. Angus burger spinach and cot-cheese for dinner. Made a fruit shake with ginger beer, not bad but not the best. Regular coconut water is better.

Weigh out [+.8]. Lowest gain since measuring (I think) Should have a good weight tomorrow. Waiting for the day I lose weight during the waking hours. Okay, better get the ACV & C&C before I nod. This journal is good for reminders.

70616 – Wednesday [#18]: Wake 0400 – not quick to get to sleep. Wouldn’t call it very good sleep either. Left calf tight and crampy. I think I may have had a cramp in it, but it didn’t wake me up. I was able to hold a pistol squat in my dream.

30 minutes yoga. 1 sun sal and normal back stretchings.

Tea –

Bkft – cottage cheese and bowl and scoop of p-butter.

Took Maca-Yo and cayenne hrs before bed. It may have had an effect on my sleep. Should use that for workouts.

Round I: [N] –

Strong up the El steps today. Maybe I’ll have lunch out. Might get to the Y today to lift.

Gig: apple, t-mix, yogurt.

Round II: [N] –

Lunch – Pagano's – chicken and greens abut 50%

Leaving it open today or tomorrow to lift… or park. Whatever I do will have to be a push. Got my vitamin stack ready.

Round III: [X-ish] ..

YMCA – Opted for the Y.

Round IV: [X-N]

Legs Day: Romanian dead lifts,

Start 135 lbs and add 10 lbs each set of 6, up to 30 reps. Then kept going to about 225-240 lbs. felt strong too. I have lost a bit of confidence since January when the “new” space opened. I have not matched last year’s peak… yet. (didn’t need wraps.)

Leg press and calf press. Started at 180 and went to 450, added shin flex (65 & 70) between press sets. Close leg, high heel leg press… up to 360 lbs.

Leg extensions up to 190 lbs. lose to racking it.. but again. I felt strong after getting into it. I may be coming out of what I feel is a long slump. May write more about this.

Went for about 90 minutes, BCAAs and glute after.

AQ diner (ride) eggs and sausage.  Maybe slow walk home. Apparently a heat wave is on. Back in the day.. no A/C at home. I’ll be okay.

Pre-vits sat in the stomach for a while, but the energy came around. I’m not completely convinced, but I’ll keep at it. Walk home and early weigh out (182.8) same [0]. Might be too early. I’ve got a cup of tea in me, and maybe fruit bed.

70716 – Thursday [#19] – wake 0400 as usual.

AM Yoga 30 minutes.. mostly stretching and I think I did some side planks. Got to get strong in oddball plank positions.

Round I: [N] –

Low eats yesterday [-1 lb.] overnight. Other digits stay the same. Feckin’ scale.

Bkft – cottage cheese and protein shake (pbutter, egg, creative, cream.)

Slow getting out of bed today. Hot & sweaty – dropped a pound over night. Fat et al all the same %-wise.

Good up the El steps – tired today in general. Blame the weather.. ha ha.

May have overdone it adding the shake to the breakfast. It sat in my belly for a while. Also took an herb stack. At the gig now and it feels better.

Gig Appetite suppressed today. Protein shake maybe? The bkft combo might carry me til lunch (11:11 ish). Been sipping H2O from the mason glass today, instead of plastic. Time for new Fiji water.

Round II: [N]  - Appetite under control. Not hungry 12:21. T-mix done, apple and yogurt to go. Diner time with Tim at 1730… may snack before then.

Apple for lunch. Yogurt was like soup.

Pre-work stack. P/U nuts from Wricy. Walk to 480 Pattison from Whitman Plaza, about 20 minutes of hot stepping. Then walk from 480 to front & South st. About an hour of walking. See what this does for me. Meet Tim in 45. Relax and sweat for a while.

Meal: steak & eggs, tea.

Ride home. Tea. I’ve done my workout. BCAAs w/ dinner.

Weigh out 184.6 [+2.8] dinner burn over night.

ACV, C&C.

Round IV: [N] – before bed. Big weight gain despite low-cal and high walk. Maybe sleep will be different. G’nite.

70816 – Friday [#20]: Wake 0400.

AMX “Yoga” Humid – had the fan on. 30 minutes.

Tea –

Round I: [N]

Weigh in – [-2.6]

Breakfast – Chicken thighs, moz-cheese, sour cream. CLA aminos… herbs. Numbers are slightly better and the improvement of weight up – fat down and muscle up is the direction I want to go. But what gets the credit? (How do I make this a practice?)

Gig: Gobbled up the t-mix by 0830. I’m thinking Y this afternoon. BWT – start w/ handstands while I’m strong, dips and pulls a lift if I have any strength left and maybe squat. Reverse my usual order.

Round II: [N] –

Super sleepy today. Lunch hr and not very hungry. But good idea to fuel up for the Y.

Lunch- Park’s 80% turkey, peppers, cottage cheese. Very filling – about half and half.

Round III: [N-T]

To the Y trying to time the stack – Maca-Yo-Co, Green Tea Extract (GTX) and 2x cayenne. Theory – stimulate HR, energetic, open blood vessels, better work out – burn more fat. Only carbs were cranberries in T-mix.

Stack @ 1503; 20 minutes later. Feel them in solar plexus/upper stomach area. Let’s see how we perform today. Stack kicked in in about 30 minutes.

YMCA – BWT – 4 rounds.

Step Ups – 4 x 40

Handstand pushups 2 x 4, hold and shrug ups.

Jump Squats, 45, 50, 55, 60 x 10 (60 was split 6/4)

Jumping Front kicks 10, 12, 12, 15

Squats – Various wts/plates

High (to head) Curls – body bar w/ plates. No stress.

Staff balance practice 10 – 20 seconds.

Pulls- inverted pull ups – stronger

Over bar pushes.. trying to get stronger negatives, go and start lower.

Bench press to finish up. From bare bar to 175, 1RMx

BCAA’s & Glute, seaweed after.

Ride to 69 – Rain, drizzle – (excuse not to walk)

Weigh out 184.4 [+2.4]

Fruit smoothie w/ creatine 7 chia.

2x Tea. No hunger.

Night ritual coming up… and done.

I used the drizzle as an excuse not to walk home from the Y. No guilt – that walk yesterday will show up tomorrow or not at all. Low cal day. Chicken breakfast, t-mix and Turkey and cottage cheese that I didn’t finish. Seaweed after the gym. Didn’t eatthe apple. No dinner and fruit smoothies. Not a strategy – just wasn’t hungry and up 2.4 lbs. the breakfast was big though. That’s all, goodnight.

70916 – Saturday [#21]: wake 0400. 40 – 45 minutes of back stretches, yoga-ish.

Round I: [N] -  weigh in [-1.8]

Bkft – t-burger 1; sour cream. (left over lunch at work)

Cooler, rainy today – unexpected.

I have to look at the scale as a reflection of diet, not activity. But am I wrong? I like the “trend” but I have to look at a trend over three weeks and in the past. Everything can change radically with one meal. Weight is increasing and ratio is staying the same.  So fat and muscle are increasing. Fat is supposed to decrease on a low carb “diet.” Well, it hasn’t kicked in yet despite the heat and activity. Of course I will monitor this as long as possible.

Gig: H20 – Apple (yesterday’s) goes first. But I’m not hungry yet.

*Left claw hand. Both hands have been tight lately.

Round II: [NF] -

Walk to Broad st.

Home: - Tea, p-butter, honey, cinnamon.

Disco Nap (Not in t hat order).

Eat SWEAT Workout – (Pre-supps ½ does of the Maca-Yo-Co, green tea extract and cayenne.) - Lots of jumping, planking, pushups, dips, core and plange practice.

Weigh out – Same [0]

Now for chores. Not hungry post workout. (Oh yeah, BCAA’s and G’nite.)

End of Session Two – Part 1

This Seasons Gain/Loss Chart.Gains are holding a a slight gain from week 2. 

Well friends, here’s another week of numbers on the dark side – dark RED that is. What do I remember about this week? Hot, humid, sticky, lethargic and largely confused feeling sorry for myself and of course blaming the scale. Adjusting the eating, more fat, less meat – because the way I interpret “Paleo” is more protein. I have to get it through my head that I am already consuming enough protein, or so it would seem, although the scale doesn’t reflect – what I’m short on is fat, and also greens, since I’ve backed off on eating out at lunch time. I came back a little bit this week getting high protein/high fat meals with greens. I am trying not to get to the point of counting calories. But I may have to if I cannot redirect the fat-weight downwards and increase muscle mass. Le sigh.  (*Went away for the weekend so Saturday and Sunday [next week] are averaged.)

Day	Sunday 7-10	Monday 7-11	Tuesday  7-12	Wednesday 7-13	Thursday 7-14	Friday 7-15	Saturday 7-16*	Ave.
Weight	181.6	180.6	180.6	181.6	182.8	182.8	182.6	181.8
Body Fat %	15.8	15.4	15.5	15.6	15.9	16.1	15.9	15.7
BF wt.	28.7	27.81	28	28.33	29.07	29.43	29.03	28.62
H2O %	61.6	61.9	61.8	61.7	61.5	61.4	61.6	61.6
H2O wt	111.86	111.8	111.61	112.04	112.42	112.24	112.48	112
Muscle mass %	43.7	43.9	43.9	43.8	43.7	43.6	43.7	43.8
Muscle wt.	79.36	79.28	79.28	79.54	79.88	79.7	79.8	79.55
MM:BF ratio	2.77	2.83	2.81	2.81	2.75	2.71	2.75	2.78

*Averaged

71016 – Sunday [#22] – HAPPY Birthday X-Man! Wake 0400… Slow. 30 minutes stretching with side planks. But tired, slow to sleep last night, probably due to the nap.

Tea –

Round I: [N] –

Weigh in [-1], but fat % raises and H2O and muscle decline. Unsat.

I’m still seeking scale approval – but belly seems fat and flabby at the bottom too so mirror isn’t helping. Something I’m not doing that I was doing when I was in the 170s – Group Fitness. Could that extra day make a difference? Probably just more activity in general. Those days not sitting at a comp will help.

Bkft – lentils and salmon and cheese. A change up and throwback to the gig today then make it to the gym and maybe hang out? Or not. Need to get some running in on days off. Can’t give myself excuses not to run. I can use excuses not to go out.

Gig: Round II: [BFF] –

Lunch Tootsie’s – 69% - kale, chicken, cottage cheese.

Round III: [T-N]

Round IV: [N] – YMCA

Pre-stock Maca-Yo-Co-GTX and Cayenne. (Blow-up stack) and aminos.. didn’t burn the tummy this time.

Warm ups – worked into a good sweat, jumping, run in place, lateral shuffles.

Lunges: 20,25,30 lbs 20 each. Last round split sets 10 + 10

Fwd/Bwd jumps –

Thigh dips; shoulder pushups, dips (standing). Bar pulls (band assist) good and strong.

Post supps (BCAA & Glute)

Walk home – seemed slow buy strong up the hill. Usual time, 40 mins about. Apple on my way.

P-butter, 2x scoops, fruit smoothie w/ creatine. Angus burger Moz cheese and sour cream.

Round V: [N] – substantial

Weigh out – 183.4 [+1.8] – almost two lbs gained today sitting around the gig. High fat and protein eats. Need more cottage cheese.

Chill and chores tonight, run AMX must and Early (tomorrow).

Done eating before 2000.

71116 – Monday [#23]: wake 0630-ish. Cool and sunny – good day for a run. Felt confident.

ACV, h2O, Tea and pre-work stack and aminos. The Bod is used to this concoction and doesn’t get upset anymore.

2 Rounds: [N] – close together.

Run Parkway – 15 up/17 back.. had to walk it back. Bad breathing mostly. More breath work required.

Anyway.. cheat weigh in [-2.8] – But I’ll get that back today.. maybe. Recovery shake coming.. protein, creatine, p-butter and cream. Mo’ fat w/ the protein.

Bkft – T-burger cheese and sour cream. Another tea. Macadamias and almonds, chill, dishes – walk to Market. Too nice to stay in. walk to the market and back try to pick up the pace a bit, but center solar plexus… a bit tough. More breath control.

Tea and social media.

Lunch – thighs and cottage cheese.

Head to Y for FF.. riding. Maybe hang out tonight. Must do this!!

Picked up something on the half affecting the throat – center/half way down. 2 rounds of 4 vitamin C and lot of H2O and coconut h2O.

Round III: [X-Q-D] combo. Vit C or fat? Either way, good program.

After a massive detox I had a super strong session at the Y – didn’t feel hungry after. BCAA’s and Glute. Ride home. Chill out to Motown Monday.

Weigh in 180.6 [0] – Some nap.

2d wake – tea and out – 2130 ish. Got to eat and drink correct this eve.

Motown Monday Morgan’s pier – kitchen closed, no food. 1 Blue Moon H2O and out. Love the DJs, but this was a waste of time.

71216 – Tuesday [#24] – wake 0630. Slight headache which I don’t think is from the beer. Something else.

AMX – Yoga, 2 sun sals, lots of stretches and holds, twists. Felt the sweat coming but not dripping.

Tea –

Round I: [N] –

Media today. They the Y.. BWT and maybe some lifts. Maybe go later or to the park? Park is due… but it’s a playground if I don’t go early – kids are out. Might hit the track then. It will work out.

Weigh in [0] – Not bad considering last night.

Bkft – 1 egg omelet w/ 1 chicken thigh, sour cream and mozzarella cheese.

Walk to 69.

Maybe late afternoon at the Y?

Lunch – Blackened duck salad. Media with Ty.

Home – tea and pre-supps – nuts.

Park workout – hot intense!! My cardio endurance is way inadequate.

Weigh out – 181.6 [+1].

Dinner – Thigh, salmon, egg, cottage cheese @ 1930.

Chill, chores, creativity and maybe remember the night ritual.

71316 – Wednesday [#25] – Moving away. AM stretch.

1 round yesterday and a good amount of food. Out in the park yesterday too…need to go out again today work on lateral hops and endurance.

Tea – Not hungry, so don’t eat much today.. extend the fast at least past 0700.

Hunger kicked in… Breakfast 1 thigh, 1 egg cottage cheese, vitamins. Let’s roll.

I’m essentially at 180 lbs for this year’s average (179.93). still 3.6 lbs below last years average. I guess I’m settling into my ‘set’ weight. The summer – it’s not been devastating. I should be grateful for the weight, as conventional wisdom predicts I should be losing body mass during this decade. So best advice… keep doing what I’m doing.

Gig: Round I: [T] – Apple, T-mix.

Round II: [N-X] –

Lunch – Yogurt.

Got home. Nodded for an hour. Up & cottage cheese bowl.

Tea and more tea.

Dinner – angus burger, eggs, sour cream.

PMX – joint opening exercises – broke sweat. I’ll be up later tonight. No supps. Didn’t feel like it. De-vitaminizing for a change.

Weigh out 182.8 – 16% 61.4 43.6… [+1.2].

So when is this high-fat, moderate protein, low carb benefit supposed to kick in? Theoretically I should lose weight just by eating. Exercise plays a small role?? Hmmmm.

I can’t go w/o exercise but I can back off the intensity for a day or 3.

71416 – Thursday [#26] –  wake 0400

Round I: [N] –

AMX – Movement – flex, yoga-esque.

Weigh in [0] – no weight loss over night? A first? Weight is up again, but pants still fit. Shirt feels tighter at the top.

Bkft – Creatine fruit cream smoothie. Dreary humid, rainy. Does this affect weight? It’s more, I think… More meat I’ll bet. I got it, might as well eat it. So maybe add veggies, beans, seeds and see what happens. Been slacking on the veggies.. so next week, two meatless days a week.

Round II: [N] –

Round III: [N] – clean.

Lunch Park’s 66% - greens, cottage cheese, egg, no meat. (Got back and wasn’t hungry.) ate this later. (Just a short delay.)

Round IV: [N] – Leave the gig. Walk for an hour, meet Phyl.

Meal – Hummus, turnips, cucumbers, frozen lemonade with cilantro. No bread no meat.  Around 1600. Last meal.

Home – Nap again.. more like passing out. Energy drain. Ambition drain. Humidity takes it out of me.

Wake – train – movement, BWT – yoga-qi gong-ish, breath-work combo. Almost an hour, but didn’t officially time it.

2x Tea.. no nite ritual.

Weigh out – 184.4 – 16.2 61.3 43.5 – [+1.6]

Could be the 2x tea before bed. No meat today and weight’s up. Makes ya wonder.

71516 – Friday [#27]: Going completely the wrong direction.

Wake 0400.

Round I: [N] –

AMX – Movement.

Tea –

Round II: [N] –

Weigh in [-1.6] –

Breakfast – cottage cheese, cucumbers, etc. (Left over lunch).

Gig: H2O

Basically I’m the same weight I was last year at this time [chart]and I’m beginning to suspect there’s something to this summer weather. Humidity and heat. Drops me down. Not as much energy and activity – workouts suffer. But weight is supposed to be about food/fuel… more so than exercise – according to that article. Ketogenic… or low carb diet is supposed to kill fat, right? So far none of that is happening according to the scale. Going to stick this out through the summer, then switch back and see if there’s a change. It really could be the weather.

This chart compares 2016 (green) with 2015 week for week averages. last year's drop was a week in AZ.

Gig: Apple, vitamins.

Round III: [NF] T-mix Gone.

H2O, cheese stick. Not very hungry today. Perhaps zero meat today?

Round IV: [X-N]

Walk to 30^th st.

Weigh in 182.8 [0]

Round V: [X-Q] – Headed to North Jersey. Vitamin and supplement free this weekend.

71616 – Saturday [#28]  - wake, Maplewood, NJ. The attic.

Today I did not obsessively document my activities. Got an easy AMX in with stretching and bending. The middle Bod is still tight and sore, especially the left side.

Two Rounds today. Nothing special.

An easy aqua workout in the pool. Lots of eating outside of the normal diet. Even ate bread (Italian bread) w/ pesto and cheese… and a couple of dark (chocolate) beers from England.

Still not feeling energetic in general. Took a lot of time to relax and I managed to stay off of the internet all weekend. Stayed up later than usual and woke up later. This is my mini-vacation from the gig and Philly and the numbers. (I’ll average them out when I get back.)

Losses cancelled out gains in another tie this week - 12.6 lbs gained - 11 lost

End of Session Two