Tuesday, July 31, 2007
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
+ light warmup
Monday, July 30, 2007
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
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
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).
Friday, July 27, 2007
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
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
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
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
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
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!
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
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
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
From Wikipedia, the free encyclopedia
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
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:
- "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.
- 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.
- Fitday tracking software
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.