Chapter II: Autumn 91816 - 121716
Session X: 101616 – 102916:
This week started out with amazing
promise. The running was going well and the weight was down to the bottom… a
low for the year I believe. Then Sunday night and I indulged in two very dark
very high alcohol content beers and the rest of the week was a challenge. Twice
this week I didn’t make the two miles and on Thursday I didn’t even make one
mile (running, that is… I completed two miles, mostly walking.) I plateau’d
during the rest of the week, but still the weight stayed just under 180 lbs.
and I’m grateful for that.
Day
|
Sunday
10-16
|
Monday
10-17
|
Tuesday
10-18
|
Wednesday
10-19
|
Thursday
10-20
|
Friday
10-21
|
Saturday
10-22
|
Ave.
|
Weight
|
177.2
|
178.4
|
178.4
|
179.2
|
179.4
|
179.4
|
179.4
|
178.7
|
Body Fat %
|
14.6
|
14.9
|
14.9
|
15.1
|
15.1
|
15.1
|
15.1
|
15
|
BF wt.
|
25.87
|
26.58
|
26.58
|
27.06
|
27.1
|
27.1
|
27.1
|
26.77
|
H2O %
|
62.5
|
62.2
|
62.2
|
62.1
|
62.1
|
62.1
|
62.1
|
62.2
|
H2O wt
|
110.75
|
110.96
|
110.96
|
111.08
|
111.4
|
111.4
|
111.4
|
111.21
|
Muscle mass %
|
44.4
|
44.2
|
44.2
|
44.1
|
44.1
|
44.1
|
44.1
|
44.2
|
Muscle wt.
|
78.68
|
78.85
|
78.85
|
79.03
|
79.12
|
79.12
|
79.12
|
79.97
|
MM:BF
ratio
|
3.04
|
2.97
|
2.97
|
2.92
|
2.92
|
2.92
|
2.92
|
2.95
|
Is the practice proving the theory? The
completion of this week marks 31 days into the running sessions and 18 days of
running. I’ve been below 180 lbs for the last 17 days. I attribute it
completely to running and the consistency thereof… however there is also
extending the fast and getting more sleep as is evident on 10-28, which was a
day off with no breakfast and a two mile run on an empty stomach.
These numbers could be like holding a
balloon under water. The moment I stop running will the weight return? That’s
the question. I won’t be running up until I leave. I’m only doing 30 runs and
when I stop, I think the body will revert back to its “set weight’ where it’s
comfortable? Of course I could be wrong. The Bod could maybe find comfort in
the mid-170s. In any case, we must remember that fitness, conditioning and
exercise is a life-long commitment.
101616 – [Sunday #120]: This is the 60 day mark.
Wake
08-something… stretch, twist, squats.
Round I: [F] –
Run 2 miles, 28
minutes. Walk to play ground for some post body work. High bar push, inverted
pulls, bench dips. Walk off.
Weigh in 177.2
[see chart] – post run weight will sure rise today. Time for protein.
Meal – 2x cheese
turkey burgers.
Round II: [N-F] - Long recovery, legs are okay. Iced knees,
did social media work.
Hang at Tap
House w/ Llama. Burger, beers – dark. Home late. No weigh out.
101716 – [Monday #121]: wake 0730 and then back to bed for 30.
Slight headache, delayed. Beer no doubt.
3 [DAD] rounds
before 10:00.
Tea, some nuts
and coconut H2O and 4x Aminos. Probably grab some BY before the run. Left knee
wrapped. Feeling okay and expect to feel better after the run.
Day #19 – Run
#14.
1 More [DAD] –
before the run. 1 mile, 15 minutes. Tough enough to quit drinking.
Weigh in: 178.4
– not devastating but self destructive. Glute after. Time to eat. Beans and tea
and recovery…
Salmon patty and
blowout stack. Walk to Y? walk 2.5 to the YMCA.
Pre-workout
balance stuff. Good strong class, but felt the fatigue. Aminos after. AQ diner?
Eggs, sausage, tomatoes.
Weigh out 178.4
– schizo scale ACV.
So, we
maintained weight today. Run – walk- class.. all that. Maybe metabolism will
burn a little over night.
101816 – [Tuesday #122]: 178.4 lbs – I should be grateful for
this. Wake 0400 – AMX – today is tight, working onharder pushups – not much
balancing – but table tops and bridges.
Tea –
Bkft P-butter
and strawberries, cinnamon and syrup. Aminos and BY.
Gig – T-Mix,
Vitamins
Round I: [N] –
Lunch, tea,
banana 7 Blowout stack.
Round II: [N] –
Meal +1500 beef
salad, The tai spot.
Round III: [N] –
groceries and walk to 6-9.
Ride to the
track. Run 1 mile in 14 minutes and it was rough!!! Walk mile, stretch, squats
– work 6 sets of 50 and 1 set of 100. Wider to open hips, not as deep.
Home – uploads,
tea, probably w/ steemit. ACV, p-butter.
Weigh out 178.4
– no gain/loss. Okay, I’m sleepy. Maybe.
101916 – [Wednesday #123]: wake 0400 – slow AMX. BWT, twisting and
stretching dynamic. Legs, torso, bow need these more often.
Tea –
Weigh in – 179.2
How do I gain weight over night? Short sleep.
Continue
corporate fitness design.
Round I: [T] –
Bkft –
cot-cheese, shrooms, scallions, peppers.
Gig – Apple,
T-mix, Quick!!
Round II: [N] –
looks like I’m over due for measuring day… should have been around day 90.
Maybe this weekend, run & squats may have done some good.
Round III: [X-N]
– head home 2 hr. vacation.
Meal: Salmon
patty
Round IV: [X-N]
– forceful.
Out to the park.
Walk to playground, jump rope, abs stuff, stamina stiff – pulls, hand/head
stand practice, crow. Throw, climb pole, walk back.
Tea- cottage
cheese, scallion, peppers.
Shoshe-meed
done.
Chores: dishes,
clothes.
Stretches.
ACV weigh out
181. [+1.8] Thru the red line and sleepy
too.
102016 – [Thursday #124]: Wake – slow 0400 – stretches and bends.
(AMX)
Tea –
Round I: [TF] –
Bkft: Turkey
soup –
Weigh in 179.4
15.1 62.1 44.1
Round II: [N] –
Round III: [X-N]
–
Apple, blowout
stack – yogurt.
Home – Round IV:
[N] –
Round V:
[X-Q-P]-ish
Run – But not a
run. Bod conked out after ½ mile. Tried to restart, but wasn’t happening. Still
@ 14 runs.. (in 22 days) probably need two days off. Fri – sat gym work and
back Sunday AM.
Out for Squats.
200-300 squats –
some deep legs work.
Home, tea, and
soshe-meed.
Almonds.
Need a solid 2
day break. All upper body work and no booze!!
I want more tea.
Another cup.
Weigh out 179.4
(no change)
On 83116 weight was 184.4 – Today down 5
lbs. since running… will check the weekly average tomorrow.
102116 – [Friday #125]: Wake 0400 – slow.. AMX, stretch, twist,
bend…
Tea.
Weigh in 179.4 –
no way we win this week.
Bkft – turkey
stew.
Slower walk to
the train. Walked up the steps. Left knee and legs.
Gig – T-mix
Round I: [T] –
Lazy Today. Good thing, break day.
Round II – Tea
Off work – walk
to Honey’s ?? 8th & Race to 21st & south. Vegge
omelet – swiss, spinach, shrooms, ladka and corn muffin & blowout stack.
Home – tea –
hang with the Llama – dance and no drinks, but tea.
Home – bed 0200.
102216 – [Saturday #126]: 0200 – crawl into bed. 0400 crawl out of
bed. I’m okay. Had a nap yesterday after the gig and the walk and the meal.
Round I; [T] –
wassup with this? AMX stretch, some pushups, but mostly, the usual except run
in place. No tea.
Weigh in 179.4 –
same. Measuring day – about the same. Look tighter but the #’s are still the
same. Need to exit belly fat. Amino and BY w/ bkft.
Gig – T-mix
Round II: [XT]
Lunchtime – tea,
no hunger.
Walk to Tim’s
studio POST (pix) Snacks and apple cider.
Meal : Broad
street diner – sausage, eggs and Tea.
Round III: [T-N]
– Le Peg [Oh, this was the night I
slept/didn’t sleep in the Jeep.]
Tea –
Home bed 0200.
End of Part One
Day
|
Sunday
10-23
|
Monday
10-24
|
Tuesday
10-25
|
Wednesday
10-26
|
Thursday
10-27
|
Friday
10-28
|
Saturday
10-29
|
Ave.
|
Weight
|
178
|
179.8
|
179.8
|
178.8
|
178
|
176.4
|
177.6
|
178.3
|
Body Fat %
|
14.8
|
15.3
|
15.3
|
15.1
|
15
|
14.5
|
14.8
|
15
|
BF wt.
|
26.34
|
27.51
|
27.51
|
27
|
26.7
|
25.58
|
26.28
|
26.7
|
H2O %
|
62.3
|
62
|
62
|
62.1
|
62.2
|
62.5
|
62.3
|
62.2
|
H2O wt
|
110.9
|
111.47
|
111.47
|
111.03
|
110.76
|
110.25
|
110.64
|
110.9
|
Muscle mass %
|
44.3
|
44
|
44
|
44.1
|
44.2
|
44.4
|
44.3
|
44.2
|
Muscle wt.
|
78.85
|
79.11
|
79.11
|
78.85
|
78.68
|
78.32
|
78.68
|
78.8
|
MM:BF
ratio
|
2.99
|
2.88
|
2.88
|
2.92
|
2.95
|
3.06
|
2.99
|
2.95
|
102316 – [Sunday #127]: Home – bed 0200 – ish. Wake appx 0830 –
Round I: [N] –
Aminos & BY
– Run 2 miles 28 minutes.
Weigh in 178
under 15% and under 180 lbs YAY!!
Time to eat –
Protein drink. Tea and soshe-meed.
Cot-cheese and
peppers, scallions, cucumbers.
Brunch – steak
and eggs – iced tea.
Snacks too. Iced
tea.
Home – round II:
[T-L]
102416 – [Monday #128]: wake 0800 slight headache.
Round I: [T] –
Amx – lite,
stretch and bend.
Bkft – Beans but
not very hungry w/ cheese
Appt in Media –
Run? YGX this eve.
Walk to 6-9 for
trolley 20 – 25 minutes. That’s the AM walk.
Media – Meal –
blackened duck salad. Iced tea. Vitamins.
Round II: [X-N]
Round III: [X-Q]
– post spicy. Slight headache all day. Let’s go. Coconut H2O
YMCA – Ride: GX
session – good – stronger in the balance stuff.
Aminos &
glute and t-mix after ride home.
Soshe-meed
stuff.
Round IV: [X-Q]
not quite completely, but good exit. Not craving tea, but will probably have a
cup. Maybe the iced tea is helping the detox… or tea-tox? Hmmm.
Tea – slow drink.
Weigh out 179.8
too close to 180. These runs should reset the weight. Let’s shoot for a steady
177 before I try and take it to 175 for good! Small steps.
102516 – [Tuesday #129]: wake 0400 – AMX stretch, twist, balance.
Tea –
Weigh in 179.8 –
not good enough. Need new goals.
Bkft: turket
soup and Aminos and BY. Strong walk and up the steps.
Gig – T-mix gobbled
up.
Round I: [N] –
strong.
Lunch – tea. Apple.
Home – Blowout stack,
coconut H2O
Run #16/27 24
minutes – strong good pace, good breath.
Round II: [NXC] –
massive. Good detox.
Mo’ Vits and tea.
Out for squats… still recovering from the run. Felt it climbing the steps. Had
to walk it up.
Squats Night:
Ride out and back. Leg stretches – 60 rep squats x 2 then 40 x 2 – mule kicks,
butt raises, leg curls.
Home 2x tea and
soshe-meed work.
Weigh out 178.8
[-1] WOW! More good news. Need to maintain 177 or better for 3:1 ratio may have
to sacrifice so much to get rid of more fat. Fat burns faster. Can I build more
muscle after the fat is shredded?
Stay up until I
get sleepy. Write and nod. Enough sleep is enough.
102616 – [Wednesday #130]: wake 0400 – cold.
Slightly sleepy –
but generally ok with 5 hrs sleep.. Crazy.
AMX – stretch and
stiff more for back today. No soreness in legs yet.
Tea –
Weigh 178.8 –
Dropped this weight yesterday – so overnight was no change. Probably not enough
sleep to affect the weight.
Bkft – lentils,
egg cheese.
Out – Good gait,
moderate up the steps.
Gig – t-mix is
like second breakfast.
Round I: [T-L] –
Early exit from
the gig for online course. Trading course.
2 Miles 26
minutes.. Video and upload, done.
Meal – Turkey soup.
Time for more 3x tea.. kind of chilly and Nuts. Snacks – may do cot-cheese or
yogurt before bed.
102716 – [Thursday #131]: 0400 wake but a slow wake. RHR 57 BPM.
Good, anything under 60 bpm is okay with me. Slept very well last night. Got
some significant hours though. Notice I haven’t had much greens lately. I can
take care of that today.
AMX – back and
hammies stretch –
Tea –
Weigh in – 178 –
improvement maybe get to 177 and 3:1 over the weekend. Squats tonight, off
tomorrow and 3 days…
Round I: [T-M-C]
Vit C 1g.
Round II:
[X-D]-ish. Vit C 1g.
Gig – Apple –
Tea – Yogurt.
Walk 30 mins.
South Philly.
Home –
Round III – [T]
Meal – Burger –
eggs and cot-cheese. Various handfuls of snacks and watched a long-ass movie.
ACV – no weigh
out. Probably no need for chlorella and … No weigh out – getting to bed late –
sleep in tomorrow.
Think Run…
AMX!!!
Nice words from Bally today. Meet up with
Isabella Sunday. Nice text from her. I’m noticing the magic but maybe I’m being
greedy…
102916 – [Friday #132]: wake 0800 – AMX – stretch, push, twist and
bend.
Tea – snacking on
nuts. And such.
Run 28 minutes,
2 miles.. Chitchat with Stazja.
2 rounds: I [N:FT]
II: [N-ish] –
Weigh in 176.4 –
3.06:1.
Meal – turkey soup/stew.
First meal @ =1330… so weigh in is a combo of fast and run and training on
empty stomach. 2x tea. Floor nap. Part of recovery I expect.
Friday fow w/
the Llama. So who knows? Too early to think about tomorrow.
Two bowls of
turkey soup –
Out – Pepperoni and
cheese (Wawa).
Salmon salad 2
N. Third.
Silk City –
Might, eh…
Trestle Inn..
also, eh..
Home – bed 0100.
What will I get
done tomorrow? Maybe run. But not scheduled to.
ACV – stinky shoes.
G’nite.
102916 – [Saturday #133]: Wake 0830 ish.. slow to get to AMX…
(nuts)
Round I: [N] –
Trying to figure
out AMX today. When I need to complete laundry process.
Weigh in 177 –
2.99:1. I know what I have to do and where I have to be to maintain 3:1 or
better. I can do this on days off. Push set wt to 175. It can be done!
Road trip – National
Harbor. Cat fish.
Georgetown –
Mango smoothie.
Columbia
crossing Md. Bacon salad… iced tea.
End of Session X
