Mini Vacation

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!?

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...

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!

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!

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!

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

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