Tuesday, July 31, 2007

Day Fifteen: More Progress, 2 HSPU

Yesterday I got 2 consecutive HSPU, I have never been able to do more than one before. This is a direct result of an improved power to weight ratio.

8AM 1/2 cup 2% milk, 2 eggs, leftover meat/veggies, 2/5 cup mashed yam = 3.5 blocks

Noon 1 cup Greek yogurt, 1/2 cup blueberries, six almonds, sprinkle sesame seeds = 2 blocks

4PM Prosciutto, provolone in hot pepper, Mojo Bar, 1 egg, 1 egg white, 1 cup broccoli = 3.5 blocks

5PM 3 shot, 1 pump 2% mocha = 1 block

10PM 3/4 flour tortilla, 3/4 sausage, 1.5 oz salmon, smattering of turkey bacon, 1 oz cheese, 1 egg, 1.5 zucchini, 1 eggs = 5 blocks

15 blocks again.


Bike 2000 M
40 L Pull-Ups
Bike 2000 M
40 Dead-Hang Pull-Ups
Bike 2000 M
40 Kipping Pull-ups
Time: 33:10

+ light warmup


Monday, July 30, 2007

Day Fourteen: 2nd Weigh-In: Long-Term Results

I did my second weigh-in today. I am at 184.5 lbs and 18.5% bodyfat. That is 150.5 lbs of lean mass and 34 lbs of fat mass. I did not lose any muscle this week and lost 1.5 lbs of bodyfat, which is more or less on target. The fact that this was a 50% volume week probably helped: I'm guessing I will lose too much again next week, and if so, I will add one block (15 blocks) and see how that goes.

I fanatically track my body composition: there have been a lot of fluctuations over the last 5 years, but I am within a few pounds of being both the strongest and leanest I have been in over a decade. Recapturing the limit strength I had at the end of the strength program at 30 lbs less bodyweight is going to be a struggle: I had a 300 lb squat, 400 lb deadlift, 165 lb press and 245 bench. I'm much happier with my performance now, however.

I think it is helpful to focus on the journey of fitness as a 3-5 year endeavor to reach peak fitness. Above is a picture of me in Jan. 2005 in Tulum, Mexico at a bodyweight of 210, and 35% bodyfat. Ouch! For some perspective that means that if I reach my goal of 169 lbs and 9% bodyfat I will have lost 56 lbs of bodyfat: Fight Club anyone? The good news is that I have lost 40 lbs of bodyfat since then, while putting on 15 lbs of muscle.
  • July 2003: 178 lbs, 17% bodyfat, 147 lean
  • Jan 1, 2005: 210 lbs 36% bodyfat, 137 lean (worst shape ever, bodpod measurement)
  • Jan 1, 2006: 210 lbs, 29% bodyfat, 150 lean (started CrossFit)
  • November 2: 2006: 181.5 lbs 18% bodyfat, 148 lean (first cert)
  • Feb 24, 2007: 194 lbs, 20% bodyfat, 154 lean (end of strength program)
  • April 15 , 2007: 200 lbs, 24% bodyfat
  • July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  • July 17 2007: 190 lbs, 20% bodyfat, 151 lean
  • July 23: 186 lbs, 19% bodyfat, 150.5 lean
  • July 30: 184.5 lbs, 18.5% bodyfat, 150.5 lean
At this rate it would take me 10 weeks to be at 9% bodyfat with no loss of muscle mass, which would make me the leanest and strongest I have ever been.

8AM Nectar Bar, 1.5 oz beef jerky = 3 blocks

Noon 1 Cup Milk, 3 oz Chicken Leg, 3 cups broccoli, 1 egg = 5 blocks

4PM Cup 2% Greek Yogurt, 1/2 apple, six almonds, sprinkle sesame seeds = 2 blocks of deliciousness!

10PM 5 oz ground turkey, 2 oz sausage, 1 cup zucchini, 1 cup green beans, 1/2 tomato, 2/5 cup mashed yam = 5 blocks

One block over today.

Sunday, July 29, 2007

Day Thirteen

I did three more muscle-ups today, all ugly.

8AM 2 eggs, 2 cups broccoli = 2 blocks (low carb)

Noon 7.5 oz Korean bbq pork, 1 cup broccoli, 1/2cup rice = 5 blocks

4PM Mojo bar, 1/2 oz beef jerky = 2 blocks

9PM 6 oz chicken legs, no skin, 1 cup non-fat yogurt, 2/5 cup sweet potato, 1 serving Trader Joe's Jaipur vegetables = 5 blocks

Workout: 3 rounds run 400 M, 15 superman, 10 good mornings 45#, hard warmup (50% volume week, last day).

Day Twelve

8AM 2 cups milk= 2 blocks

Noon Mojo bar, 1/2 oz beef jerky = 2 blocks

4PM 6 oz chicken, hummus, pita, veggies = 5 blocks

9PM 6 oz chicken, hummus, pita, veggies = 5 blocks

Workout: 10 L pull-ups 15 GHD sit-ups 3 rounds in 10 min (50% week).

Friday, July 27, 2007

Day Eleven: Better Body Comp = 1st Muscle-Up!

Today at a bodyweight of 184 and bodyfat of 18% (top of normal range), I got my first (and second) bar muscle-ups, so clearly I am on the right track. I think this also shows that that bodyfat as a marker of athleticism is somewhat overblown, as the vast majority of people of "lean" or "athletic" body composition cannot do this: of course I'm hoping that at 9% bodyfat I'll be a monster like "Pa" AKA R.D.

A great day for me, because this means I now have all of the skills, and enough strength, to do all WODs as RX'd (although 30 muscle-ups is still probably not possible).

8AM 1 cup non-fat yogurt, 1/4 cup berries, 9 almonds = 1 block, sort of

10AM 2 eggs, 1.5 oz chicken leg, 2 cups broccoli, 1/2 apple = 3 blocks

2PM Mojo bar, 2 oz cheese, 1/2 apple = 3 blocks

Workout: WOD; Linda 6:04 (50% volume week)

Thursday, July 26, 2007

Day Ten: Visible results

It's been almost three weeks of zone/crossfit and people are commenting I have lost weight which is good. I stepped on the scale today and saw 183.5, which could be due to dehydration or, possibly, not enough carbs. I am aiming for 184 next Monday. It is possible I might have to add one block (or make sure I'm get all 14), if this rate of loss continues: it is much too fast. I had a few extra blocks and extra fat today, but was still starving by midnight, so clearly still in the fat burning zone.

9AM 2 eggs, 1/4 onion, 1 cup broccoli, 1/3 tsp. olive oil, Mojo Bar, 1 oz beef jerky = 4 blocks

2PM Mojo bar, 1 oz beef jerky, 1 cup milk = 3 blocks

5PM 2 cups milk = 2 blocks

8PM 1/2 Mojo Bar, 1/2 oz beef jerkey = 1 block

10PM Cheese & Chicken Quesladilla, raw veggies, hummus = 6 blocks + 10 fat blocks (at Parkway Theater, yum)

Workout: rest day

Rode my bike casually 4 or 5 miles

Wednesday, July 25, 2007

Day Nine

9AM Mojo Bar, 1 oz beef jerky = 2 blocks

11AM 6 oz lean ground beef, 2 cups brussel sprouts, 1/4 onion, 4 oz light coconut milk, Thai chili paste = 4 blocks

1PM 1 cup milk = 1 block

4PM 1 oz cheese, 1 oz beef jerky, 6 almonds, 1 orange = 2 blocks

6PM Mojo Bar, 1 oz beef jerky = 2 blocks

9PM 3 oz lean ground beef, 1 cups broccoli, 1/4 onion, 2 oz light coconut milk, Thai chili paste, 1/2 apple = 2 blocks

1 cup milk = 1 block

Workout: 2.5K row in lieu of 5K run (50% week)
Additional: Bike 10 miles

Tuesday, July 24, 2007

Day Eight

Getting into the groove now.

10AM 6 oz ground beef, 2 cups broccoli, 1/2 onion, 1/4 cup light coconut milk, Thai chili paste, 1 apple = 4 blocks

3PM 3 oz chicken leg (no skin), 1 cup zucchini, 1 cup mushrooms, 1/4 onion 1/8 cup coconut milk, tbs. avocado, Thai chili paste = 2 blocks

5PM Mojo bar, 1 oz beef jerkey = 2 blocks

10PM Yogurt w/ Mango & almonds, 2 cups milk, 1 oz beef jerky = 4 blocks

Workout: Push-Press working up to 165x3 in lieu of Push-Jerk (50% week)

Monday, July 23, 2007

Day 7: Week One Weigh-In

Today, I did my weekly weigh-in, which I will do weekly in the am after elimination and before breakfast.

I am a bit ahead of schedule, which is not a surprise as I have not eaten enough this week. I have gone from 189 lbs at 20% bodyfat (151 lbs lean, 38 lbs fat) to 186 at 19% bodyfat (150.5 lean, 35.5 fat). Clearly, I need to make sure I get at least 14 blocks, as losing .5 lbs of muscle a week would be less than ideal. However this rate of loss would result in very favorable body composition. In eight weeks at this rate I would be at 162 lbs with 146.5 lbs of lean mass and 15.5 lbs of lean mass at a bodyfat of 9%

I would rather maintain (or increase) my lean mass, lose slightly less bodyfat, and make the changes more slowly, as I believe it will be more sustainable.

Also this week's cycle will be done at 50% intensity to enable me to recover from the last week of brutal stress, hypocaloric eating and intense workouts.

8AM Coffee, 2 cups 2% milk + 6 almonds = 2 blocks

10AM 6 oz ground beef, 2 cups broccoli, .5 onion, 1/4 cup light coconut milk, Thai chili paste, 1 apple = 4 blocks

1PM 1 cup 2% milk+ 3 almonds = 1 block

5PM 1 cup 2% milk + 1 raw egg + 2 oz lite coconut milk + 6 almonds = 2 blocks

9PM 6 oz chicken leg, no skin, 2 cups broccoli, .5 onion, 1/4 cup light coconut milk, Thai chili paste, 1 apple = 4 blocks

Workout: "Helen" @ 50% volume: 4:50 + medium warmup, 3 mile bike ride

Sunday, July 22, 2007

Day Six: Recovery

After the last week of brutal stress, intense workouts and hypocaloric diet, today was a bit gentler.

8AM 1 Cup Milk = 1 block

12PM 1 Cup Yogurt, 1 Cup Milk = 2 blocks

2PM 2 raw eggs, half smoothie w/ protein powder, 1/2 builder bar = 4 blocks

4PM Some weird Korean Pork/Veggie thing = 2 blocks, I guess??

8PM 8 Homemade potstickers + 4 0z salmon = 5 blocks

14 blocks on the nose again!

Workout: rest day, ahhhh!

Day Five: Retrograde Performance

Today was a big crash: stress, plus not enough food, plus too much exercise left me limp as a noodle during today's WOD, Fight Gone Bad. I got a 204, my worst score ever and far off of my pb of 289. Time to make some adjustments: more food and take a .5 volume week this week.

8AM 1 cup milk= 1 block

10AM 6 oz beef, 2 cups broccoli, .5 onion, 1/4 cup coconut milk w/ tsp Thai Chili Paste = 4 blocks

Noon 2 cups milk = 2 blocks

5PM Chinese Food: Broccoli Beef, Chicken String bean, 1/4 cup brown rice = 5 blocks

10PM Chinese food: Chicken string bean + peach + 6 almonds = 2blocks

Phew: finally got 14 blocks on the nose!

Workout: WOD; Fight Gone Bad: score 204 (ouch!)

Friday, July 20, 2007

Day Four

I was extremely run down today, as were my workout partners: we struggled through the WOD after yesterday's Cindy on steroids. I'm still undergoing a lot of stress and don't seem to be able to eat enough, but I did have one good meal.

8AM 1 cup milk = 1 block

Noon 3 cups milk = 3 blocks

6PM 6 oz ground beef, 2 cup broccoli, 1 apple, 1/4 cup coconut milk = 4 blocks

10PM 2 cups milk = 2 blocks

Workout 1: 5x5 Deadlift working up to 235x5

Workout 2: 10 mile bike ride, hills, fixed gear

Thursday, July 19, 2007

Day Three: Losing Weight Too Fast

Perhaps due to stress, too much exercise or not enough blocks and/or carbs, I seem to be losing weight too fast. I have gone from 193 to 186.5 in two week. It is possible that due to cutting our all grains, sugars and alcohol I am losing a lot of water weight. I did OK on the workout.

8AM 1 cup milk = 1 block

10AM 1 turkey patty plus mu-shu vegetables = 4 blocks

12PM 2 cups milk = 2 blocks

5PM 3 oz salmon + one apple = 2 blocks

9PM 3 eggs + indian veggie curry = 3 blocks

Workout one: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats in 23:45

Workout two: bike 10 miles, hike 5 miles

Wednesday, July 18, 2007

Day Two

I am actually having trouble eating enough, which is highly unusual for me. I have been under a lot of stress, plus I think the total lack of grains or alcohol in my diet is completely changing my appestat.


From Wikipedia, the free encyclopedia

(Redirected from Appestat)

The appetite is the desire to eat food, felt as hunger. Appetite exists in all higher lifeforms, and serves to regulate adequate energy intake to maintain metabolic needs. It is regulated by a close interplay between the digestive tract, adipose tissue and the brain. Decreased desire to eat is termed anorexia, while polyphagia (or "hyperphagia") is increased eating. Disregulation of appetite contributes to anorexia nervosa, bulimia nervosa, cachexia, overeating, and binge eating disorder.

8AM 2 cups milk= 2 blocks

1PM 1 can tuna, 1.5 apple, 9 almonds = 3 blocks

4PM Nicoise Salad = 2 Blocks

6PM Milk 2 cups = 2 blocks

9PM 1.33 tukey patties, mu-shu vegetables = 5 blocks

Workout: 10 mile bike ride, hills, 30 lb pack, fixed gear

Tuesday, July 17, 2007

Day One, Sort Of

This blog will, hopefully, document my success using CrossFit and the Zone Diet to achieve one of my fitness goals.

I am a CrossFit Level 2 trainer in Oakland CA. As a trainer, and 40 year old man it has become clear to me that it is time to seriously address my diet. I am at an unacceptable 20% bodyfat at weight of 189 lbs: that is 38 lbs of bodyfat and 151 lbs of lean mass. By contrast, 15 years ago I was 159 lbs with a bodyfat of 10%. That is 16 lbs of bodyfat and 145 lbs of lean mass. The good news, sort of, is that I am stronger and more athletically skilled in general than I was back then. That's me on the right at the L2 cert on July 8th, looking rather portly at 193 lbs.

Assuming I lose no muscle mass and lose over half my bodyfat, I should be as lean and strong as I have ever been. I will be using three methods to achieve this goal:

  1. "Out-of-the-box" CrossFit. I will be doing all of the national site WODs. However, I will scale or rest if my performance is static or retrograde.
  2. Zone Diet with a heavy, but not strict, emphasis on Paleo. I will be eating at least 14 blocks and will add up to 3 more blocks if I cannot handle the hunger, or it seems to be affecting my performance.
  3. Fitday tracking software
According to FitDay I need to lose 1.84 lbs per week to reach my goal in 76 days (10/01/2007).

Day One:

I cut out alcohol 3 days ago. This will be the hardest part. I cut out grains two weeks ago, and have already lost 4 lbs. This part is not too hard for me.


8AM 2 Cups of Milk = 2 blocks

Noon 3 oz salmon, 1 0z cheese, 2 cups grapes = 4 blocks

4PM 2 cups of milk = 2 blocks

8PM 7 chicken wings, 1.5 apples = 3 blocks

10PM Nicoise salad = 2 blocks

Workout 1: weighted pull-ups ending at a PR of 50, plus light warmup
Workout 2: Row 3K on Concept 2 rower.