Session III: 71716 – 73016

Session III: 71716 – 73016

We started high this week, in Maplewood New Jersey with an average weight – Monday we went live again and dipped below 180 lbs for the first time since late June. I’d hoped this was the beginning of a trend, as I also initiated some changes in fueling as well as activity. It’s a rocky start as usual, but we’ll ease into it. The trend was not a trend and we popped above 180 the very – next – day! Leveled off and then did not move for the rest of the week.

Interesting, there was a full moon on the 19^th, the day the weight dropped and it held steady for the next four days. There were a couple of other plateaus this year, but none corresponded with the Full Moon – so there goes that theory.

What was perplexing is that the activities normally associated with weigh loss DID NOT move the scale this week. I extended fasts, I walked 20 – 30 minutes in the hot sun with my pack back on, I lifted weights, worked out in the park, body weight work and yoga-esque stretching every morning and even some stretching during the day at the gig. The diet changed only in that I’d have no-meat (or low-meat) days and no cheats… maybe some butterscotch candies. The numbers across the board remained the same. Normally I’d blame the scale – but I’m going to accept its values this time around.

181.4 is not a bad weight for me. I see both better definition in the body and places where fat can be shredded. This is essentially the first week of HIIT days and slow-motion and lifting and BWT… and I even got a lame-o run in on Tuesday and teaching one fitness class per week. Numbers-wise, I won this week. Cheers.

Day	Sunday 7-17*	Monday  7-18	Tuesday 7-19	Wednesday 7-20	Thursday 7-21	Friday 7-22	Saturday 7-23	Ave.
Weight	182.5	182.4	179.6	181.4	181.4	181.4	181.4	181.4
Body Fat %	15.8	15.7	15.1	15.6	15.6	15.6	15.6	15.6
BF wt.	28.84	28.64	27.12	28.3	28.3	28.3	28.3	28.26
H2O %	61.7	61.7	62.1	61.7	61.7	61.7	61.7	61.8
H2O wt	112.6	112.54	111.53	112.04	112.04	112.04	112.04	112.1
Muscle mass %	43.8	43.8	44.1	43.8	43.8	43.8	43.8	43.8
Muscle wt.	79.94	79.9	79.2	28.3	28.3	28.3	28.3	79.55
MM:BF ratio	2.77	2.79	2.92	2.81	2.81	2.81	2.81	2.82

71716 – Sunday [#29] – Wake up Maplewood.

AMX – stretches, etc.

Two rounds today spread out. Pool work – still low energy.

Got to double my mental. Battle Frog!!! For inspiration.

Breakfast – Tuscan Omelet at Maplewood Diner.

Snacks –

Dinner – Burger St James Tavern Maplewood.

Not much tea today or this weekend – a little detox.

Travel back to Philly. 

Weigh out – 184.6 Decadent weekend.

No closing ceremonies… to bed about 0100… Quiet way to start Session III.

71816 – Monday [#30]: Wake – Philadelphia 0800 – morning movement After.

Round I: [N] –

Usual stretching and bending. Rt ankle is sore. Needs healing. Can walk on it but not sure about running.

Tea –

Round II: [X-N] after the weekend.

Weigh in: Not ideal, but the weekend didn’t have such a devastating affect. I can maybe get to a diet. I may have to count calories. Extended fast. Nothing to eat yet. Had a 33 minute nap and dozed after the AMX.

Feeling lethargic and wondering if this is precedented last year this time. [chart?]. I feel like I remember struggling through the summer. Maybe more tea, then break the fast. Managed to stay off social media all weekend. Came back to FB this morning… more of the same. Maybe I can withdraw for a while.

Bkft – around noon t-butger & egg and cottage cheese and AM vits. Might as well.

Walk to trolley – seems like it was faster than 20 minutes.

Pre-workout @ the Y – warm ups. Dynamic moves and lots of pulls.

Then class – strong to medium. Did some different stuff. Took lots of supps. Pre-Maca-Yo-Co, GTX and sin’seng. BCAA’s Aminos and glute after class.

Ride home – Got caught in the rain. Not hungry. Handful t-mix after.

Had a fruit/creatine chia smoothie and cream before the Y and a cheese stick. I can maybe eat light. Tea when I get home. Maybe yogurt. No need to fill up before bed. I need to add more greens though. That, I believe.

No pre-workout meals. BCAAs first, glutamine after.

Tea – no food early start to the fast.

Weight out – 181 [-1.4 lbs.]

Hard sleep. Read. Ate a handful of macadamias, almonds, cashews. Could feel the chills kick in. Jump start metabolism?? No sugar? No night ritual. No ACV or C&C.

71916 – Tuesday [#31]: Back under 180 for the first time… in about a month. A little psyched. The exercise and fast (extended to about 12 hours) combo probably. Turkey burger yesterday too. Seems to do it. Got to get greens today for lunch. Eat wisely. Question to train today or not? Maybe lift?

Normal wake up time and AMX – movement.

Tea – Weigh in [-1.4 lb]

Gig: H2O & T-mix

Claw hands moment. Left hand cramping – super tight.

Round I: [N] – ok without the C&C back off on those strategies.

Sunny Day – didn’t feel humid this morning. Cheese stick.

Lunch – Park’s 62% no meat, cottage cheese, greens, cabbage, peppers. Hot sauce.

Ride to 6-9. Pick up food. Walk home.

Slow motion workout short but.. dayum!! Pre-stack BCAA’s Maca-Yo-Co.

Fruit/cream smoothie and creative after. Then felt down.

Chicken thigh, shrooms, scallions.  Dinner done @ 1830.

Might be nap time.

Round II: [N] – worn out. Tired but not sleepy.

Tea: Late

Tea: w/ cream – don’t get hooked. This was an experiment 2100. Not hungry – not sleepy – fold clothes?? (No.).

Weigh out – 181.4 (+1.8)

Round III: [N-T] – Chlorella and ACV.

Good Night.

72016 – Wednesday [#32]: wake 0400.

AMX – movement, twists.

Tea

Weigh in [0] – slept well though. No meat today. Eat light, semi-fast. Pay attention to hunger.

Bkft – cottage cheese, celery, shrooms, scallions.

I may have to do a focused diet.. UGH! No meat today. Hungry at the gig. Cheese stick and vitamins.

Reached 180 lbs average for this year. Not the end of the world. But it might suggest where my ‘set’ weight is trying to be. The belly is still too fat, but doesn’t jiggle as much.

Plumb.

Round I: [NF] – smooth.

Trail Mix

Round II: [U-L] –

Home: Blowout stack (need to cut out half of this stack.)

Round III: [N] –

To the Park: About 30 minutes HIIT… but I don’t know about the intensity. The sun was intense.

Meal (Recovery) t-burger & mozzarella cheese, shrooms and scallions – so much for no meat. About 1700 – 1800.

Gardening –pulling weeds.

Weigh out: 181.4 [0] – got some weight to drop.

Tea, blueberries handful of almonds.

Probably another cup of tea before bed.. don’t forget the ACV.

Acv, macadamias before bed… never had that next cup of tea.

2200 – ish. Good night.   

72116 – Thursday [#33]: Wake 0400

Round I: [N] – AMX, movement, mostly twisting… stretching.

Tea –

Weigh in – [0] no movement.

Bkft – 1 egg omelet, shrooms, and mozzarella, scallions, vits.

“Active” break day. No meat? (Turkey burger yesterday, nullified my no-meat day.0 strange, b/w exercise and low calorie and no weight loss. Hmmm.

Rt. Ankle has gotten better the last two days. Good work Bod.

Gig: apple. Attack trail mix.

Round II: [N-M-F]. clean and substantial.

Yogurt.

Round III: [X-Q-M] –

Cheese stick.

I’m in experiment mode. Every other day training. Officially… HIIT and slow-mo, until I change things up. Got to keep the food/calories down.

Lot’s of walking… to the nut store. Hot sun. Light humidity.

Home – P-Butter protein, cr, egg, cream smoothie. Last meal. Extend fast – no mean today. No night ritual, read.

Straight to bed too sleepy to even read or weigh out.

72216 – Friday [#34]: wake 0400 –

Round I: [N] –

AMX – movement, twist, stretch –

Tea –

Weigh in – same [0] – no weigh out necessary. On a plateau, despite activity or ‘active rest.’ No change, no gain is good also. Sunny, more humid today. Heatwave coming.

Bkft – cottage cheese, shrooms, celery, scallions.

Round II: [N-F] – clean. Crossed over again [chart]. We’re below last year’s weight. Need to get back under 180.

Round III: [N-F] half and half.

YMCA – Pre-supps: ½ blowout stack and BCAAs and Brewer’s Yeast.

Slow-Mo work.. Full Body 30 minutes.

Legs- DB Squats

Back – Lat pull down

Chest – bench press

Traps – shrugs

Shoulders – db press

Triceps – rope extensions

Biceps – cable curls

Legs – Leg press

Back – seated row

Shoulders – machine seated press

Headstands leg raises… Done. Post – supps, glute.

Walk to Diner – eat, 1 eggs and sausage (2) H2O. Walk home.

Nap 2 x 33 mins.

Round IV: [X-N]

Tea –

Weigh out – Same. Flat lined. So I’ll hang out for a while have a beer and be back by 2300. Unless something extraordinary happens. And that’s the way it happened.

72316 – Saturday [#35]: Wake 0400 sleepy and forgot about last night.

AMX – stretch, twist, abs.

Tea – Burn out. Not feeling the tea. Back off I’d say.

Weigh in – No change anywhere. Grateful nonetheless.

Gig: Round I: [X-F] – very different beast. Still clean and no C&C of ACV.

Plumb and some t-mix. Hunger at bay – wow, just noticed.

Round II: [X-F] – changes.

Round III: [Q-X] – continued.

Round IV: [N-F ] – done.

Ride to Wissahickon, meet up for Back in the Day Picnic.. then the rains came. Grabbed some sausages at the picnic…. No bread or beer, just H2O.

Ride home [65] -

3x Scoops of pbutter

Tea –

Weigh out 184 [+2.6] – How did this happen?

2x t-burgers, fruit, t-mix, sausages – no bread. No activity today. Day off. I don’t get it, but it’s okay. Early to nod B4 2100 – maybe read a bit.

End of Session Three: Part One. 

This red zone is becoming the norm. It seems the weight is coming steadily but measuring day this week suggested that it’s not necessarily fat weight. I don’t know how many weeks since I’ve tweaked the diet, but I’m guessing muscle-weight gain is the result. Further diet strategy includes a couple days a week without meat. It’s not that big of a discipline deal and it doesn’t seem to do that much for the overall weight. Since I haven’t been going out to lunch, I’ve been getting less greens in the diet, so once or maybe twice a week, I’ll grab a lunch from the salad bar. I don’t have much to say about these digits except that summer weight loss (for me anyway) is a myth. In earlier years summertime was for cutting and defining. I guess I could compare the last five summers to see how the weight behaved. Maybe later – for now, let’s just get on with the details of the week.

Day	Sunday 7-24	Monday 7-25	Tuesday  7-26	Wednesday 7-27	Thursday 7-28	Friday 7-29	Saturday 7-30	Ave.
Weight	181.6	181.6	181	181	183.2	183.2	182	181.9
Body Fat %	15.6	15.6	15.5	15.5	15.8	15.8	15.7	15.6
BF wt.	28.33	28.33	28.06	28.06	28.95	28.95	28.57	28.46
H2O %	61.7	61.7	61.8	61.8	61.6	61.6	61.7	61.7
H2O wt	112.04	112.04	111.85	111.85	112.85	112.85	112.3	112.23
Muscle mass %	43.8	43.8	43.9	43.9	43.7	43.7	43.8	43.8
Muscle wt.	79.54	79.54	79.46	79.46	80.06	80.06	79.72	79.7
MM:BF ratio	2.81	2.81	2.83	2.83	2.77	2.77	2.79	2.8

72416 – Sunday [#36]: Wake 0811 – about 11 hours. Eyes are heavy. Up and coconut H2O.

Round I: [N-F] – good start to a new week.

Weigh in – Nudged up the plateau 1/5 of a lb. Micro managing. Will likely stretch out the fast. Not hungry yet and still have AMX to do. Got to wake myself up. Sunny & hot. I feel lazy at the moment – but it’s an exercise day. Park or Y? hard to call. I’ll figure it out.

Noon – No breakfast per se. snacks and tea. No hunger. Think, work out before I eat. Maybe another tea. Seems hot out. Sunny. Quite Sunday … I’ll pack some grub in case. I should appear @ Sundae today...  if I can find it.

YMCA – pre-supps. Blow out stack & BCAA’s and BY..

Round II: [N-F] –

Stronger at the Y today. BWT protocol

Step up – warm ups.

Jump squats: 40, 45, 55, 60 (Got 12 reps early then worked down to 10. Had to skip 50 lbs b/c they were in use. Four rounds along with the other goodies.

Thigh dips – 4 rounds, 12 max and 8 or 10 minimum. Improvement here.

Jumping front kicks 12 – 15 – 16 – 20. Stronger here as well.

Writs pushups against the wall. Increased angle.

Set II: Pulls and pushes. 3 rounds. Tuck pulls were easier so I went with high/straight legs and split legs pull ups.

Over bar push. Last two sets went with close grips. So must anterior deltoid work.

Elevated pushups on DBs.

Hand stand and head stand… better balance.

Post – glutamine (3) and 2x Aminos (carnatine and arginine).

Seaweed and apple on the way home.

Ride home : Beef burger and egg and shrooms. Tea.

Round III: [Q-X] – don’t want to put a “D” to this b/c it’s not sickness. *Slight headache left temple, even through the workout. Maybe eats? Dunno. Out to sundae and relax a bit and show my mug.

This chart shows (this year and last year) I gain weight during the summer. So much for the myth.

72516 – Monday [#37]: Awakened by thunder and lightening before 0600. So I got up had 2x tea and went back to bed. Purposely avoided AMX b/c the Y-FF is this evening.

Re-wake 1100

Weigh in – [-2.2] dropped what I gained overnight. Handfuls of nuts here and there, but not very hungry first time around. But time for breakfast. [11:33] so let’s go on with this day.

Bkft – dbl turkey burger. Ate half. Too much. Good low appetite.

Round I: [N-L] before the walk.

Walk to Market and back blazing heat 98F (I heard). Usual time, about 1 hour total. (Including shopping).

Fruit cream smoothie w/ creatine.

I feel like my energy is up but it’s hard to compare. I haven’t been dozing off – but it’s early yet. I do feel my appetite is lower, less eating entries. Yesterday, I think, two meals?? Yes – post workout @ Sunday. So both meals were after training. Hard to say about today. Not hungry and YGX is two hours. So no meals until after. Let’s see how this works out.

Right ankle playing up again.

YMCA – Pre-class abs work and plange practice and some jump rope. (Video)

Class became strong. Good sweat. Hot day. Ankle got better. Post aminos and glutamine. No hunger. Should finish breakfast burgers at home. Might get a meal before 2000. Ride home.

Hunger came – T-mix, tea and sweat. Pouring rain, storms, so shower, read and nod. Gig tomorrow. A none workout day, except in the AM. Eat wisely, maybe no meat day?

Hmmmm. Got fruit left.

Weigh in 182.6 [+1] small gain. Workable.

72616 – Tuesday [#38]: Wake 0400. AMX, stretch, twist, rt ankle (Achilles tendonitis)

Tea –

Weigh in small drop [-1.6]

Round I: [BFF] –

Bkft – lentil, egg, moz-cheese. No meat Monday?

Already sweating.

Rt ankle’s got me limping and moving slower.

Gig: Plumb – juicy

Round II: [N-M]

Home – heal and treat ankle.

Round III: [X-K] okay.

Still not hungry, but probably fuel and snack and tea.

P-Butter, honey, cinnamon.

2x tea total. Got some clothes organized, sweeping, done. Reading and made it all day without meat. Rt ankle wrapped and sore. Maybe another round of ‘colding’.

Weigh out 182.4 [+1.4] – No meat, no exercise, no carbs.

72716 – Wednesday [#39]: Wake 0400 – pretty strong.

Round I: [X-T-Q] long bout, odd combo.

Iced ankle – that did some good against the pain, but it freekin’ hurts!!!

AMX – chair stretch and twist and Achilles band rehab work.

Tea – moving slow today.

Weigh in – [-1.4] – not bad, no meat, no carbs. Low cal day. Maybe no meat also? Let’s see.

Gig: apple – T-mix.. done.

Round II: [NF] –

Round III: [N-F] –

Chai tea and squid vermicelli during meet up with Caitlin. Good vibes…

Walk the parkway.

Home – tea (2x); ice ankle, some stretches and relax. Aqua tomorrow.

Weigh out 184.4 [+3.4] could be the pasta & squid, or the 2 cups of tea + no [vigorous] workout. Chill, read, good night.

72816 – Thursday [#40]: wake 0400

Round I: [N] –

AMX – stretch and twist.

Tea – Ice ankle.

Weigh in – [-1.2] still lost weight over night. The evidence suggests lack of exercise despite low calorie and low carb eating (except last night) is causing weight gain. But it was probably the vermicelli last night and two cups of tea before bed. So maybe if I cut out evening tea – that might be tricky – or not. Sometimes I don’t think I want it, but I drink it anyway. Discipline Grasshopper.

Round II:: [X-F-C] – Not hungry 0800 – no food yet.

Round III: [Q] – Just munching the trail mix today. Not really hungry. Didn’t wrap the ankle today. (Yogurt for lunch.)

Round IV: [NF] – ate apple earlier. Chilled at bookstore and read with tea (on TU Campus). Draught Horse, chicken ceasar salad… first greens this week.  Kind of sketchy here.

Ankle hurts less, but still limping – conditional. More rain.

Aqua next, gonna stay off the supps til tomorrow.

Round V: [NS] – TU. Aqua 0. Head home. No more tea. Maybe stretch. Got more reading done.

Home – cheese and prosciutto stick. No tea.. some macadamia nuts and peanuts. H2O, reading. No workout either. Got dishes done.

Weigh out 183.2 [0].

72916 – Friday [#41]: -wake 0400, stretch, twist, pushups, abs, ice ankle.

Weigh in no change [0] –

Switched things up. No tea before the weigh in. I think the summer weight loss myth for me has been busted. I should check past years data. Meat and Y today… get ready for it. Well yesterday was meat also. Maybe eat earlier but tea next.

Tea, bkft – t-burgers, cottage cheese.

Round I: [L-T]

Gig: Another day of limping through the rain. UGH!

Round II: [BF] –

Lunch – park’s 63% cottage cheese, turkey, avos.. not hungry, but can nibble. Need to eat early for the workout.

Yogurt & Blowout stack.

Round III: [L-T] –

Round IV: [L] – YMCA

Pre-blowout stack (work) BCAA’s & BY @ the Y.

The work;

Leg Press – pyramids from 90 lbs to 450 lbs and back down + shin flex.

Dumb bell press – 50s to 70s..

Seated cable row – 4 sets 150 max.

90 minutes. Completely worn. Surprised myself with the DB press.

Aquarius diner, eggs and sausage. H2O & Ride home.

Tea [1] – smoothie cr. P-butter scoops.. Nap.

Weigh out 184 [+.8 good].

As long as it’s muscle over fat (weight). I can’t tell by looking and the scale is unreliable. Measure tomorrow.

73016 – Saturday [#42]:

Round I: [F] – early.

Long fast, more sleep, later weigh in – but good diet yesterday too. Measuring day. Average weight is up on the year. Summer weight loss is a myth. Despite the heat and exercise – but diet is the main factor in weight.. or is it?

AMX, stretch, twist, pushups and planks.

Measurements: Top 99cm; middle 91; bottom 93; Under 96; essentially the same numbers as last time (61716) 2 cm more around the top, which I can live with. So these digits suggest despite the weigh gain, which is nominal, the belly isn’t getting bigger. It’s hard to see, although I must say my t-shirts are tighter in the shoulders/upper back area..

Weigh in [-2]

Bkft: beef burger, shrooms, cottage cheese, seaweed and tea.

Round II: [S+F – C]

Round ii: [NS] – left over.

Walk parkway, ankle much better, no limp, slight soreness.

Clark Park Farmers Market and back. Walk parkway.. more limp on the way back.

Yogurt, blueberries, tea, scoops and p-butter.

Fam time at the Nile; chicken, salmon, beer, H2O, some basketball and racquet ball.

Home, tea read.

Going to end this on a high note. Maybe night ritual C&C & ACV? Last entry for this book. I need to play more. Maybe racquet ball? Somewhere. Workout day tomorrow. Y, I think. ACV & Chlorella.

Weigh out 185 [+3]. Expected.

End of session Three.