Session VIII: 91816 – 100116:

Chapter II: Autumn    91816 - 121716

Session VIII:  91816 – 100116: 

Okay, let’s do this… It’s a brand new Chapter and I now believe that summer weight loss is a myth – I actually gained weight this summer and last. Most of this week was away from home in Los Angeles, however my hostess had a scale so I was able to weigh in, but had to average out the other digits. As it happens fat, muscle and H2O %  didn’t change (or rather returned), which is the reason for the lack of fluctuation this week. Partly because of being away and not having access to a scale that micromanages my weight, this week’s victories are somewhat suspect. All that aside let me celebrate a < 28 lb. fat average… it’s been 5 weeks since that’s happened, and it hasn’t been steady since early spring; and the 2.88:1 ratio – which is rare, but it’s been in 2.8 territory for most of the year/ In fact the average muscle mass to body fat ratio is 2.84:1 (not bad except I figure I should be at 3.2:1 now – dream on buddy).

As far as the gain/loss week goes, this week ended in a draw – second week in a row. So despite being away the body’s behavior is consistent. Gained 2.4, lost the same and we’re still just a fraction under where we started – and that, so far, is winning.

Checking averages – the average weight for this year is, 180.39, we’ve climbed steadily above 180 since the Summer. Were still down 3.2 lbs from last year’s average and 5.6 lbs from the 11 year average. This month’s average weight to date is 181.28, which suggests if things don’t turn around the annual average will continue to climb. We can’t have that.

Looking at The Bod, I am not figuring I have 20 lbs to spare, however, looking at the numbers as a guide, it’s more like 5 to 8 and it’s all fat. I’ve been mentally challenging myself to run every day in October – just to see what happens. The goal is to get it done and check the results ad not to do it FOR the results.

Day	Sunday 9-18	Monday 9-19	Tuesday 9-20	Wednesday 9-21	Thursday 9-22	Friday 9-23	Saturday 9-24	Ave.
Weight	180.4	180.4	179.2	180.8	181	181.6	180.8	180.6
Body Fat %	15.3	15.3	15.1	15.3	15.3	15.3	15.3	15.3
BF wt.	27.6	27.6	27.06	27.66	27.69	27.78	27.66	27.58
H2O %	62	62	62.1	62	62	62	62	62
H2O wt	111.84	111.84	111.28	112.1	111.6	112.6	112.1	111.97
Muscle mass %	44	44	44.1	44	44	44	44	44
Muscle wt.	79.38	79.38	79.03	79.55	79.64	80.52	79.95	79.49
MM:BF ratio	2.88	2.88	2.92	2.88	2.88	2.88	2.88	2.88

91816 – Sunday [#92]: WAKE 0400..

AMX – stretch and stretch and chair yoga.

Tea –

Round I: [N] –

Weigh in: [-1.4]

Bkft – p-butter, strawbs, blobs, syrup, cinnamon.

Legs, strong and agile. Swift walk to the train. Strong up the steps.

Gig – T-mix

Round II: [X-F] –

Launch – strawberries.

Round III: [X] –

Come straight home.

Tea and wasabis

Meal – Burger, angus and cheese and egg.

Disco nap on the mat. I’ll be up tonight. Tea

Round IV: [N-M] …

Kind of hungry late 22:40… almonds, ACV, H2O

Weigh out [+1.6]

Sleep in.

91916 – Monday [#93]: “sickie” wake 0730 Rain and slow to get out of bed.

Round I: [N] –

Tea..

Round II: [N] – Kind of early, maybe keto?

AMX – BWT – scales and shoulder pushups, stretch and twist.

Checked in.. I still need more cell phone skills. Save my QR jawns offline. Think I got it.

Weigh in [-1.2]

Round III: [X-N] –

Blowout stack… Ready for the Y. Trail mix munch.

YMCA – very strong up the El steps, double flights. Ran for the bus and missed it, but no pain running. Pre-supps – aminos.

Bent rows – bar x 20 – 145 decreasing reps.

Pulls, different groups

Seated rows, High low.

One arm dumbbell row, 65 lbs (75 is doable)

Then Class – slow start, but warmed up towards the end.

Aminos, glute before class, protein drink after.

Ride home prep for trip. Nuts and tea @ la casa –

Weigh out 180.4 – no change. Looks promising, but I could stay here all night.

92016 – Tuesday [#94]:  Travel day – wake 0330 –

Weigh in – 179.2… Figures. I go under 180 on the day vacation begins. This seems to happen.. or maybe I just think it does. Eat wisely in the next week. Maybe the Philly fat will melt away.

Tea –

Round I: [T] – necessary.

AMX walk to 69 for bus. Tea.

X’ed hunger for te moment. T-mix on hand.

Bkft – Philly Int’l, eggs bacon, sausage. Healthy protein. Phl steppin’ up its game.

Round II: [N]; PHL – spent the morning in terminal C when I should have been in terminal D. I went to the gate number of my seat. DUH!! Savvy traveler. I blame technology.

Arrive in LA – fast most of the day. Korean BBQ w/ Xave and a beer in a bar nearby. Nod. Due to jet lag.

Round III: [L] – more sleep or at least rest. There’s a scale here. Should I take the weight? Hmmm, if so I can sort out the other digits when I get back.

Right ankle sore. May be swelling. Welcome to LA.

92116 – Wednesday [#95] : wake 0630 – Los Angeles.

Round I: [N] –

AMX Lite. Search for YMCAs: Anderson Munger Family YMCA 4301 w. 3^rd st. LA 90020.. this turned out to be close by, maybe  mile away.

The Y was a mile away.. walked it every day. AM Workout

Round III: [X…] means exit today. Weigh in 180.8 out of the apt at 0830 –

Bkft – Denny’s (walked). Sw skillet – good and filling. Walk to YMCA – not sure of the distance. Good hike though.

YMCA – the work (Got a 2 week membership. Very nice)

Chest work and warm ups. Rocked 80 lbs dbs, but just 3 reps and failed on the next set. Incline DB press. And pulls and pushes on smith. Ankle still sore. Maybe sitting too long on the flight(s). walk back to the spot. Banana and blueberries, but not hungry. Should pop the glute.

Explore the area and bus routes. After walking around I found the transit plaza, stopped for tea @ Coffee Bean. Ya got to know where to look for the subway entrances here.

Roll with Xave. Ankle flares up due to inactivity.

Walk Hollywood Blvd.

Meal, Lamb & Naan, Dos Equis @ Tekila

Head back to the spot on the metro. What’s next? Don’t know. Back to te spot and nod.

92216 – Thursday [#96] : Wake LA – K-Town 0630. Ankle sore. Limping bad. Out at 0720. Limp to the Y.

AMX – BWT- no weights Pool and whirlpool, extend fast.

Round I: [N] –

Bkft – Bangla bazaar – Roti and spicy chicken. No weigh in today. Will average later.

Denny's never fails to disappoint.. LA 2016

Weigh in 181 – just because.

Round II: [N] –

Walk to bus, meet up with Chum-Chum.

Tea –

Meal – Asian food, sushi etc,

Round III: [L] –

Tea – Romaine burger w/ the crew The Point.

Back. In bed 2300 – ish.

92316 – Friday [#97]: Wake LA 0645-ish.

Round I: [N] 181.6

30 minutes walk/hobble to the Y. Legs day.

Leg press – start 4 plates, finished 14 plates. Worked back down to 4… (+103 machine weight). The machine has an assist, so it was easier than the Lansdowne YMCA.

Leg Extensions 3 or 4 sets. Stretch, head stand – abs, ankle still sore!! T-mix after.

Meet up with Nancy.

Bkft – omelet, turkey, shrooms, etc.

Walk along the Strand, Manhattan Beach (Tea).

Met up with Chum-Chum for Tea in Beverly Hills

Round II: [N] – Redondo.

Denny’s sirloin cob salad. Bowling for an hour.

92416 – Saturday [#98]; Wake 0630 K-town. The A/C was full blast last night. Geeze, bloody cold.

Up-Round I: [N] – laundry day. 5 days in… it’s about right.  I may have to wash again before I go.

Bizarro Dreams w/ Sylvie – she was digging me and taking good care of me, but whenever she saw a marijuana plant she went crazy… animal. We had to say goodbye.

“Bkft” apple, H2o and airplane snacks.

Round II: [N] – the norm is quick and brief. Wonder if I can make the Y today. Ankle sore, but not as sore. Healing. Eat first.

Weigh in 180.8

Walk to Bangla Bazar. Roti and tea.

Long-Ass walk.. The short cut I didn't take.

YMCA:

Round III: [N] – ok good action.

The work – bent row, reverse grip and standing bb shrugs. 1 arm row 70 lbs, 3 x 10 each.

One arm bent shrug 3 x 16. Bent flies and standing db presses. Forearm curls, 30 mins bike, stretching – about 2 hrs then search for food.. no luck. T-mix on the bus.

Head downtown.. walk around. Head out to meet Xave. Bad directions. Walked from El Segundo Station to Manhattan Beach. Several miles.

Meal – burger and salad. Iced tea. Back to the spot. Cup of tea at McDonalds.

Weigh out 181.4 Nod 2230 – ish. 

End of Session 8 - Part 1

This could be the week that changes everything… IF, I can manage to stay conscientious and consistent and dedicated for 30 – 45 days.

Coming off of a three mile walk in Los Angeles Saturday yielded a major drop below 180 to start the last half of this session. It was followed by a massive gain, but mellowed out by the time I got home. Despite airport food and a day of travel we managed a just over 180 live reading. Thursday I decided to embark on a 30 day running experiment. I ran two arduous miles and was rewarded with sore thighs and a significant <180 lbs. weigh it. 180 Has been the border all of this year. I’ve been trying to move that border to 175 for the entirety my fitness, exercise and nutritional career, which has basically been 20 years… I’m imagining this time will be more successful.

The numbers were dramatic… the colourful chart hints at its volatility moving from red into green in a single week. Losses demolished gains by 1.6 lbs, pushing us further below the zero line. (“Zero” signifying out starting weight for the season, starting 6-19-16). So far this season we’ve gained 41.6 lbs and lost 43.4 lbs.

Taking a look at the calendar year, beginning January 1, we’ve gained 109 lbs., lost 107.1… so while we’re doing well during the second half of the year, overall we’re up about 2 lbs. However, I think we have an opportunity to flip this trend around.

And just for the hell of it – over the past 52 weeks we’ve gained 140.1 lbs., and lost 140.5… so it’s fairly even. I started tracking and recording gross weight gain to understand and emphasize how quickly body weight can accumulate if it’s unanswered.

Day	Sunday 9-25	Monday 9-26	Tuesday 9-27*	Wednesday 9-28	Thursday 9-29	Friday 9-30	Saturday 10-01	Ave.
Weight	179.4	183	181.7	180.4	180.4	179.2	179.2	180.4
Body Fat %	15.3	15.3	15.3	15.3	15.3	15.1	15.1	15.2
BF wt.	27.45	28	27.8	27.6	27.6	27.06	27.06	27.48
H2O %	62	62	62	62	62	62.1	62.1	62
H2O wt	111.22	113.46	112.65	111.84	111.84	111.28	111.28	111.84
Muscle mass %	44	44	44	44	44	44.1	44.1	44
Muscle wt.	78.94	80.52	79.95	79.38	79.38	79.03	79.03	79.46
MM:BF ratio	2.88	2.88	2.88	2.88	2.88	2.92	2.92	2.89

92516 – Sunday [#99]: Wake 0700-ish energized in LA. Meet Sim today. Body is sore. Stretch and twist.

Weigh in 179.4 (-2) Under 180 – but what I had to do! Geeze. I think working outside will give good results.

Round I; [T] –

Walk to breakfast.. roti, lamb, Tea (Bangla Bazar)

YMCA

Round II: [N] –

Whirlpool – stretches – water running.

Round III: [Q] – water. Whiz-sting. No change after. 

Sim, Hermosa Beach. Buds from way back. 2016

Brunch with Sim. Hermosa Beach, eggs, sausage.

Dinner with Fam – burger and salad. Spent the day on Hermosa Beach.

Tea @ Nique’s

Round IV: [T] – Late night back at the Spot.

Round V: [T-X] …

92616 – Monday [#100] Wake 0630. This may or may not be day 100.. but whatever. Los Angeles. Weigh in 183!!! Yikes. Much easting yesterday.

Round I: [X] – nothing is normal. Out around 0730.

Apple –

Tea @ mermaid café – Wilshire. Cute place.

The ankle is fine today. Close to 100%. No limp, no soreness.

*Note – I’ve been able to forget most of the world the past week; no TV, no you Tube, no gloom and doom reports. This could be my life, if I want. Wake up, train, recover, eat, meet up and/or explore, take pics, compile words, troll the net for interesting stories. Spend a few hours on my projects. Afternoon training. Relax in the eve, maybe marketing etc. better if/when I don’t have to worry where the $$ is coming from.

Did the walk cure/fix the ankle, or was it repaired in spite of all the activity. I prefer to believe the former. Maybe I was babying it.

Round II: [X-N] No normal.

Meal – omelet veggie and tea. Walk down H-wood with Krishy.

Round III: [X-D] Marshall’s. Hot Day (like 101 – 103).

Rode the Expo line w/ Krishy, to Palms (her stop) then went to Santa Monica pier and Ocean Ave. Low cal day, between Bkft in Hollywood and burger and bean salad in Lawndale, I munched on blueberries and trail mix. 2 beers w/ Nancy and Matt and the nod.

*My eyes are suffering from watching that phone.

Move out the K-town apt – weigh out 183!!  

92716 – Tuesday [#101]: wake up, Lawndale, California. 0800 (cajoled an extra 2 hours).

Round I: [N-M] could be first homemade food of the whole trip. Last day in Los Angeles.

Bkft – tea & apple. Long time on the apple.  

Got rides – (Uber/Lyft) set up.

Round II: [X] – grass fed burger. GI is going through changes. Travel “problems” Haven’t trained in a while. It can be a nice break. Pick it up Thursday perhaps. Right ankle is in good shape. Tender to a harsh touch. Thanks, Bod. Good healing power.

 

First Ride with Lyft... Cali 2016

Meal: scrambled eggs, cheese, peppers. GI feels challenged.

Lunch with Chum-Chum, Thai chicken and cashews.

Headed back to PHL on a red eye. Xave got rear-ended, but it turned out okay.

92816 – Wednesday [#102]: Travel Day – wake 0505 O’Hare, Chicago.

Round I: [L-N] –

AMX – walk around the airport looking for bogus UA gate. Should’ve checked the board. But… flight wasn’t that bad. Middle seat, last row. They don’t want my business.

Bkft – salad – realized I haven’t eaten since lunch, with Chum-Chum. I can go a long time w/o eating. I should probably lose 20 lbs. how to pull this off, count and measure and prep.

Tea and nuts…

Weigh in 180.4 15.3 62 44 – nit hungry much.

Tea & pbutter, peas and nuts.

Round II: [X-F] it all changes on the road, but the weight didn’t spike, except on that one day we hit 183.

Can I run every day in October? Rain… even if it’s the treadmill. I need running breath even if the strength fails I need endurance. Still do BWT.

92916 – Thursday [#103]: Wake 0400 back into the Matrix. Short AMX… BWT.. got the mains done.

Tea –

Weigh in 180.4… Can I keep it here and improve? Run, run, run.

Bkft – lentils, cheese, egg.

Gig – t-mix

Round I: [N-X] – ish.

Tea – for lunch. Kind of hungry.

Round II: end of town.

 Meal: AQ Diner – eggs sausage. Blowout stack. Shopping and ride home – Rain. 

Run two miles [First one] 64 degrees, light rain, wind, non-stop – parkway.

Protein creatine shake and aminos and BY.

Round III: [NF] –

Nibble – good stuff. Create crock pot stew. Set up paypal, etc. weigh out 180.4. Good sign. Maybe metab will work over night. Let’s see. Maybe ACV? Let’s do it. 

93016 – Friday [#104]: wake 0400…

AMX – BWT, chair stretches. Hit the main ideas, deep squats, band pull/row, shoulder pushups, twist etc.

Tea –

Weigh in 179.2 15.1 62.1 44.1

Gig: T- Mix

Round I: [T] – late

Lunch – Apple, tea.

Run Pkwy – 28 minutes 2 miles.

Meal- Turkey soup, aminos, glute.

Mom’s – candy, Italian plum..

Round III: [F-M] –

Dinner – broccoli, chicken, dark & Stormy. Tea 2x.

Home – weigh out 179.2  No gain.

ACV – finished eating before 2200.Push down on plateau? A little later at the gig tomorrow. Find time to run.

100116 – Saturday [#105] : October 76 days left – wake 0400

AMX-BWT scales and crawling, added headstand leg raises. Shoulder pushups, deep asst squats, band pulls.

Weigh in – same, have I bottomed out??

Bkft – turkey soup.

Good walk to station, strong up the steps. Legs not so sore, but feel them; ankle okay.

Gig T-mix

Round I:[N] –

Round II:[N] –

Apple for lunch – tea.

Kind of hungry off the gig.

1800 – hang with joe wikki?

Home – no hangin’

Angus burger and  fixins including cheese. Soshe-media work, wasabis and nuts. Dishes… Pack soup… and creative stuff.

Weigh out 180.8 b/c I didn’t run!!! ACV – late to bed, but been lying awake the last couple of nights anyway. Jet lag maybe??

End of Session 8