Knights of the Round Bottoms

Mini Vacation

2007-04-17T16:09:00.000-07:00

Took a mini-vacation of sorts.
A childhood friend is trying to move back into the area with his wife and two young daughters.
So we ended up getting to hang out a bit in between his various job interviews scattered throughout the region.

We also took the time to look up a bunch of our old friends. Needless to say we drank more than a few beers.

Still I was able to manage about 3 workouts on average each week, so it was a pleasant surprise to see that I hadn't gained any weight and had lowered my body fat percentage.

Anyway here are the updated stats.

Current Weight 191.2 (No Change)
Body Fat 22.6% (Woohoo!)
LBM 148
TBF 12%
TBW 168.2

Weight gain of the good kind!?

2007-03-25T10:34:00.000-07:00

Fluctuations are part of the game anytime you
closely monitor something. The trick is to sit back and
watch the overall trend.
Figuring out if this week or the one prior is an anomaly
has yet to be determined.
Either way I'm sticking to the plan.

My diet has been solid and my activity level has increased
each week.

Current Weight 191.2
Body Fat 23.3%
LBM 146.7
TBF 12%
TBW 167

At least it moved in the right direction...

2007-03-17T20:36:00.000-07:00

I wasn't as active as I had hoped.
But I did manage to eat smaller meals as planned.
0.8 pound loss and back in the 180's so it's a start.

Current Weight 189.3
Body Fat 23.1%
LBM 145.6
TBF 12%
TBW 165

The Day Late update!

2007-03-11T15:37:00.000-07:00

I had my official weigh-in Saturday.
Lack of activity has led to an increase of 5 pounds and some change.
So my current weight is 190.1 which is better than I had imagined.
Plus I have some new stats which will give me a better target weight based on
body composition rather my earlier pick a number method.

Here is the formula that I'm using to determine my Lean Body Mass or LBM.
Current Weight 190.1
X Body Fat 23.3% or .233
= 44.3 pounds of Fat
190.1 - 44.3 = 145.8 LBM

Now I want to determine my ideal weight based on a Target Body Fat (TBF) percentage of 12%.
So I take my LBM and divide it by (1 - TBF)
or 1 - .12 = .88

145.8/.88 = 165.7 pounds Target Body Weight or TBW

Of course this is just a snapshot meaning if I were to maintain my present amount of muscle while working out then 165.7 would be my ideal for 12% Body Fat.
Hopefully I will replace a good portion of fat with muscle now that I have returned to the gym.

Current Weight 190.1
Body Fat 23.3%
LBM 145.8
TBF 12%
TBW 165

Dang Locker Gnomes!

2007-03-07T20:45:00.000-08:00

You're not going to believe this, but I have been trapped in a gym locker.
Those mischievous locker gnomes slammed the door shut when I went to grab
my gym bag.

Ok I was stretching that a bit everyone knows that locker gnomes don't exist,
it was really those pesky refrigerator trolls!!

Now back to reality.
So far I (and the entire family) have gone through 1 seasonal cold, 1 stomach virus, and 1 case of Strep throat.

Did they hit all at once you ask? No they had it perfectly timed at 1 and 1/2 week intervals.

Did it hit everyone at the same time you ask? No one would get it ride it as far as they could, and pass it to the next family member like some sort of relay event.

Did you ever catch the culprit(s) that introduced the bugs? Yes one is about 24 inches tall and 1 year of age, the other 3 feet 10 inches tall and 5 and 1/2 years of age. The older one had accomplices. I hold his entire group of Kindergarten classmates responsible.
The 3 week period after Christmas was scary, everyday there would be a different group missing from his class. Musical chairs played with groups of 5. Poor kids.

Anyway, hopefully I'm back as it has been two weeks since the Strep throat and I now feel well enough to ride my bike once again now that the antibiotics are over.

Official Weigh-In coming Saturday.

PS Kim your week 105 picture history looked great!

Tis the Season!

2006-12-30T11:44:00.000-08:00

Yep I have been extremely slack.
But I'm sure I'm not the only person to feel the seasonal crunch.
Anyway I hope everyone is doing well!

I'm off to clean out the refrigerator of any last minute leftovers/excuses.
Then it is off to the gym.

New Attitude and Approach

2006-11-04T22:32:00.000-08:00

I feel like an ass for not updating this blog in such a long time.
But the my other blog hasn't received any love either, save last week's
ramblings.

Since finding the method that works for me I have been able to maintain
183-185 without any problems. I continue to workout 3 days a week.
I now have what appear to be the makings of biceps and shoulders.
Learned a lot from some of the trainers and further reading about weight loss and
exercise. While lifting and heavy exercising place less emphasis on the scale and rely more on how you feel and how your clothes fit. (Total weight is not an accurate measure of fitness, your fat to muscle ratio should be the goal.)

Feel great and I'm back into pants that haven't seen the light of day in a long time.

What I'm going to try to do now is shift my training from building muscle towards more of an aerobic focus. More bike time and higher reps when lifting.
It is possible to lose muscle while trimming fat, the body has to have fuel and muscle is on the menu. (One of the dangers of solely focusing on the scale versus the "muscle to fat ratio".)

So my stats for this particular phase begin today, although I'm not going to set a target weight unless I manage to obtain an accurate way to measure body fat percentage. If I can do that I will set goals based around %.

Also I will try to update on a weekly basis.
I hope everyone is doing well!

Weight-185

Week 50

2006-08-26T09:08:00.000-07:00

Finally the formula that works!
Over the past few weeks I have tried a variety of workout schedules. Playing around with the amount time spent between aerobic activity (cycling) and anaerobic activity (weight training).
Even tweaking the type of workouts (high reps/moderate weight) to (low reps/heavy weight).
Here is what I have learned.
Diet (not to be confused with dieting) sets the foundation.
Start by cutting the crap! Refined sugars and processed items all have to go.
Include a certain portion of good fats in your meals (I prefer avocados and almonds).
Scheduled meals (breakfast, snack, lunch, snack, dinner).
Skipping meals is not an option.
Diet alone will not improve your health, fitness, or energy levels.
Exercise is a must, otherwise the body will adapt (Yes you will lose weight by
changing your eating habits, but you will not be any healthier).

One can lose weight but not change your percentage of body fat.
The body uses protein to build muscle, (your body will rob Peter to pay Paul).
The best source of protein the body has available is existing muscle.
So if one does not make a conscious effort to increase protein intake the body
will use what it has on hand.

Weight training is the fastest way for me to burn fat, but aerobic activity
is necessary to exercise the heart and lungs.

By exercising regularly I have noticed increased energy levels, better mental focus,
improved confidence, decreased stress and a better overall attitude when placed in stressful situations, a healthier relationship with my loved ones.

-2.9
Week 50
SW: 210
CW: 182.6
TW: 175
WL: 27.4
WR: 7.6

Week 47-49

2006-08-19T06:32:00.000-07:00

I'm really beginning to enjoy working out, and if I miss
a day I can feel it. Now the workouts serve as an energy boost
at the end of a long day.

-1.7
Week 49
SW: 210
CW: 185.5
TW: 175
WL: 24.5
WR: 10.5

Week 45-46

2006-07-30T00:50:00.000-07:00

It was kind of funny, after I hit 189 I quickly shot back up to 195.
At first it was a little confusing but when I noticed the pants were
getting looser. I realized I had started adding muscle. Not a bad
thing at all. Feeling better and I definitely have more energy.
Eating smaller meals throughout the day and eliminating sugar seems
to be doing the trick.
That and the 1-2 hours at the gym 5 days a week.

-2.4
Week 46
SW: 210
CW: 187.2
TW: 175
WL: 22.8
WR: 12.2

Week 42-44 Crossroads

2006-07-15T10:20:00.000-07:00

Ever feel like a spectator watching your own life go by?
It finally reached that point last week while on holiday break for the
4th of July.
Actually getting a moment to relax is when I realized that I had become a spectator, just watching the time click by faster and faster.
Get up, go to work, come home, eat, spend a few minutes with the family, go to bed, rinse, repeat.
My weight had frozen in the 195-196 range, I felt like I barely had enough energy to make it
through the day.
I decided if I was going to break the mold, and regain control of
my life something had to give.
I had to make exercise part of my routine, no excuses, no bull, just get off my lazy, tired butt
and start moving it.

The holiday weekend also marked the opening of a new belt-loop highway
near my home. After doing some quick calculation the new road allows me access to a gym that was 30 mins away by the old roads, now I can leave my home and be at the gym inside of 10 minutes.
So I decided to join, and I'm glad that I did.

I broke the sub 190 barrier for the first time in a long time.

-2.8
Week 44
SW: 210
CW: 189.6
TW: 175
WL: 20.4
WR: 14.6

Week 37

2006-06-04T10:41:00.000-07:00

-0.2
Now officially over half "weigh" (pun intended) to my target.
Week 37
SW: 210
CW: 192.4
TW: 175
WL: 17.6
WR: 17.4

Week 36

2006-05-27T18:15:00.000-07:00

I meant to give an update last week, but I was sidetracked and completely
forgot all about it.
Anyway...
-1.2 pounds
Week 36
SW: 210
CW: 192.6
TW: 175
WL: 17.4
WR: 17.6

0.1 pounds until the half way point.

Week 32

2006-04-29T17:36:00.000-07:00

Yes I'm slack, but I'm effective. :)
-1.1 pounds
Week 32
SW: 210
CW: 193.8
TW: 175
WL: 16.2
WR: 18.8
I love spring.

Week 26-27

2006-03-25T21:16:00.000-08:00

-0.6 pounds
Slowly but surely.
Week 27
SW: 210
CW: 194.9
TW: 175
WL: 15.1
WR: 19.9

Week 24-25

2006-03-12T10:07:00.000-08:00

Warmer Weather + More Activity = -1 pounds
I will take it!

Week 25
SW: 210
CW: 195.5
TW: 175
WL: 14.5
WR: 20.5

Week 22-23

2006-02-25T19:06:00.000-08:00

Bah!
Plus 1.0

Week 23
SW: 210
CW: 196.5
TW: 175
WL: 13.5
WR: 21.5

Week 21

2006-02-12T16:35:00.000-08:00

Even.

Week 21
SW: 210
CW: 195.5
TW: 175
WL: 14.5
WR: 20.5

Week 20 Backsliding

2006-02-04T13:38:00.000-08:00

Plus 0.6 pounds
It isn't a mystery, lack of exercise or activity of any type.
Time to get motivated.

Week 20
SW: 210
CW: 195.5
TW: 175
WL: 14.5
WR: 20.5

Week 18 Update Time

2006-01-21T21:04:00.000-08:00

Let's see...
Christmas. Check!
Work. Check!
New Baby. Check!
New Car. Check!
Return to Diet! Check!

Ok all is great!

After a month and a half of slacking off I only gained 2.6 pounds.
Sounds good to me. :)

Week 18
SW: 210
CW: 194.9
TW: 175
WL: 15.1
WR: 19.9

Week 11-12

2005-12-11T11:45:00.000-08:00

Tis' the season when work gets really busy. Clients trying to tie up last minute projects and get ready for the new year.

Week 11 I gained 0.6 pounds and Week 12 I lost 1.7 pounds, so all in all still moving in the right direction. I'm now officially over half way to my goal.

The next week or so will be interesting, 5 dinner parties in 8 days.
So if I gain weight I'm not going to freak, just try and stick to the plan and work it back off.

Week 11
SW: 210
CW: 194.0
TW: 175
WL: 16.0
WR: 19.0

Week 12
SW: 210
CW: 192.3
TW: 175
WL: 17.7
WR: 17.3

Week 10 - Quick Update

2005-11-29T08:20:00.000-08:00

Dropped 1.1 pounds as of the weigh-in, but I'm sure I put some of it back on since the Holiday.
I will be lucky if I can break even for Week 11 while I fight off this cold.

SW: 210
CW: 193.4
TW: 175
WL: 16.6
WR: 18.4

Week 9 Guilt-Free TV: How to use your TV as a training partner

2005-11-19T12:51:00.000-08:00

Dropped 0.5 pounds.
I'm really pleased with the past week’s results.
Now I know that I can still enjoy food and not have to live
in some self-created Spartan environment.

Avoiding junk-food and just riding 2-3 times
per week for about 45-60 mins.
Due to the fact that it's dark when I come home from work,
I just hop on the indoor trainer and pedal away in front of the idiot-box.
I wasn't a big fan of watching TV, it just didn't appeal to me. But since my invention of "Guilt-Free TV"TM I no longer feel like it's a complete was of time.
Fortunately I was able to find two shows to accompany me while riding.
Mondays-Monday Night Football [Kick-off through half-time]
Wednesdays-Lost [Kind of funny because I hadn't watched a single episode of the series. It just happened that my quest for fitness and season two of Lost started at the same time.
So I got to find out what was in that damn box. :) ]
Saturdays-Outdoors on my mountain bike weather permitting.
There you have it, my entire TV viewing for the week and my exercise schedule.
Not complicated and pretty easy to follow, my biggest challenge I guess
will be what to do during reruns and the play-offs.

SW: 210
CW: 194.5
TW: 175
WL: 15.5
WR: 19.5

Week 8 More like it!

2005-11-12T08:15:00.000-08:00

Dropped 1.1 pounds.
It places me 0.2 pounds into "new low" territory.

SW: 210
CW: 195
TW: 175
WL: 15
WR: 20

Week 7 Whoops!

2005-11-06T14:43:00.000-08:00

Gained 0.9
Wish I could say "Curse you Halloween Candy!"
But the weight gain was more from a lack of exercise,
than anything else. My evening schedule this past week just plain sucked.
Back at it!

SW: 210
CW: 196.1
TW: 175
WL: 13.9
WR: 21.1

Week 6 - For a Few Donuts More

2005-10-27T19:33:00.000-07:00

Still plodding along, just exercising 3 times per week and watching my diet.
Dropped 1.7 pounds

Let me expand a little on my previous post, I have a pretty good idea of what my weight will be before I step on the scale. I just use the weigh-ins as a source of reinforcement to help maintain
my focus, to serve as a reminder of how far I have come. I don't get excited if my weight goes up throughout the course of the day.
As a heart-rate monitor is to an athlete, so should the scale be to the dieter. Just a simple way to receive feedback, and track progress.
By weighing in frequently I don't encounter any surprises, and it allows me to tailor my plan
when necessary.

SW: 210
CW: 195.2
TW: 175
WL: 14.8
WR: 20.2

Week 5 - A Fistful of Doughnuts

2005-10-20T20:28:00.000-07:00

Nah I didn't have any doughnuts, it’s my pathetic attempt at continuing the Spaghetti western
theme. Mmmm spaghetti...

Dropped 2 pounds this week.
I think I'm in love with my digital scale, I find myself weighing-in all times of the day.
Of course my main concern is the morning weigh-in. Still it is kind of neat to track the fluctuations that can occur through out the course of the day.
Now that I am maintaining my eating schedule the peaks and valleys are leveling out into gently rolling hills.
I'm beginning to think that all of the frequent scale visits tend to keep me more focused on my weight loss goal. It’s hard to justify a small snack when the scale says other-wise.

SW: 210
CW: 196.9
TW: 175
WL: 13.1
WR: 21.9

Week 4 - The Good, the Bad, and the Pudgy

2005-10-13T19:26:00.000-07:00

Well the good news is I lost 2 pounds for the week!
The bad news is I sort of gained 5 back due to a new digital bathroom scale.
It was long past time for a new scale, my old spring scale would flucuate readings plus or minus a pound or two with the same weigh-in session. So I got to looking around at the various models available and decided to go with a digital Weight-watchers model that reads in one/tenth increments of a pound (or kilogram if one so chooses). It also will store & recall your weight which is cool. (Eliminates any excess thinking energy that I could be using to focus on weight loss.)
After getting back home and doing some comparison test between the scales I realized
My old scale was reading 5 pounds less than the new. So to avoid confusion I have decided to adjust all of my stats to reflect my weight taken from the digital scale.
Which means that I was pudgier than I originally thought.
Even with the minor set back I still managed to lose 11.1 pounds in a month, giving me a 2-3/4 pounds per week average.

SW: 210*
CW: 198.9
TW: 175
WL: 11.1
WR: 23.9

Digital Scale Adjustment*

Week 3

2005-10-07T11:38:00.000-07:00

Welcome to all of the new Knights!

Only managed to knock off a pound this past week.
I got hit with the double whammy of foods to avoid over the weekend.
I can allow one night of deviation, and I even prepared for it in advance.
But the second night was a complete surprise. I spent the majority of Sunday moving
washers and dryers for some folks. I had just finished up and was preparing to head out the door, when I'm told I can't leave because they had pizzas on the way, their way of thanking me for the help. What can you do in such a situation? I didn't want to hurt their feelings so I felt obligated to eat 2 pieces.
I guess I should thank them again for the pizza, because it has motivated me to increase the amount of time I have spent on my bike since Tuesday's weigh-in.

Plus I have started to regain my ability to spin a high cadence, which makes me really happy.

SW: 205
CW: 196
TW: 175
WL: 9
WR:21

Week 2

2005-09-28T16:58:00.000-07:00

I managed to drop another 4 pounds over the past week.
Not any real secrets, just riding my bike a couple of times a week, refusing to eat after 7pm, and eating smaller portions through out the day. Increasing my intake of fruits and vegetables and eliminating sugar.
I still have a long way to go.
SW: 205
CW: 197
TW: 175
WL: 8
WR:22

Week 1

2005-09-19T16:59:00.000-07:00

Holy Immovable Objects Batman!

The battle cry I used for the first days of the diet.
Beginning to swear there was some sort of gravitational anomaly that occurred
in the area where the bathroom scales are located.
Matter of fact I was on hold with MIT's Physics Department when that sucker finally took a tilt in the right direction.

Dropped 4 pounds, which is less than I had hoped for but still a good start.
I didn't put all of this on overnight, so I imagine taking it off won't happen that fast either.

I'd like to welcome a fellow Knight to the Table. No pun intended.
Ladies and gentlemen put your hands together for Sir Howling Belly aka Temposchlucker.
We wish him well, and I have all ideas that he will succeed in his quest to make room for more
beer!

p.s. Add me to that list of folks who would gladly share a pint or twelve with a comrade in arms!
Matter of fact Don we should link up sometime, maybe try and gather up some of the other Knights to hold some sort of Anniversary.

SW: 205
CW: 201
TW: 175
WL: 4
Days in the program: 7

Official Starting Figures

2005-09-12T18:44:00.000-07:00

Don once again I really do think we were twins separated at birth.
My starting weight is 205 pounds.
My height (You aren't going to believe this) 5'10.25"
I even broke out a square and placed it against the door frame while doing this measurement.
I guess people really do shrink. I used to be 5'11" something. More than likely I was never that tall and it was just an inch's worth of hair. :)

SW: 205
TW: 175
WL: 0
Days in the program: 0

Here We Go Again!

2005-09-12T17:17:00.000-07:00

Don (Man de la Maza) aka Sir Chubbalot on his somewhat new blog Once A Fat Guy and myself Sancho Pawnza henceforth known as Sir Semisolid reunite, and this time we are off to slay pounds instead of chess problems.

Stayed tuned as two pre-middle aged ex-athletes (?!) once again attempt to motivate each other in a quest to win the Battle over the Bulge.

I personally hope to regain some clothing kept in stasis in an area known as the DUTAADCIPOSBATWIA* zone. (Don’t use that as a dust cloth I plan on someday being able to wear it again)*

Cold weather is right around the corner and I really don’t want to spend money
on larger pants. Besides the extra expense might cut into my other hobby, buying chess books that I may someday read.

Thanks Don!