March 31, 2010
Per week, that's: 2925 kc * 7 = 20475 kc
According to S.P.E.E.D. (to be reviewed soon, I'm still reading it), I need to create a deficit of roughly 20 to 40% below my maintenance quantity to shed additional pounds. Since I haven't been losing lately, I suspect that I underestimated my normal intake in the prior post. I'd wager that I've probably really averaged about 3000 kc/day for most of the past two months, higher on some days, lower on others.
For comparison's sake, a 20% reduction would give:
Daily: 2925 kc * 0.8 = 2340 kc
Weekly: 2340 kc * 7 = 16380 kc
Deficit per week: 20475 kc - 16380 kc = 4095 kc = 1.17 lb fat
And 40% would be:
Daily: 2925 kc * 0.6 = 1755 kc
Weekly: 1755 kc * 7 = 12285 kc
Deficit per week: 20475 kc - 12285 kc = 8190 kc = 2.34 lb fat
(the mathletes in the audience will note that the second deficit calculation is redundant, since all the values are simply doubled from the first, I include it for completeness)
Since I'd rather lose faster than slower (who wouldn't?) and I consider 2.34 lb a safe rate to lose at, the question becomes how best to maintain a roughly 1755 kc/day intake, and whether I could/should lump more calories into some days and none into others. I'll have to experiment with both approaches and see which causes me less anguish.
My plan is to finish this week with the same split, then switch routines next week. The intention will be to preserve muscle while I do some serious cutting of calories. I haven't seriously tracked my calories, though I have been trying to make sure I get between 150 and 200g of protein a day, which is remarkably easy to do when you eat 2lb of meat. I've tried to keep carbohydrates to less than 30g a day, and I do quite well at that. Other than that, though, I've paid zero attention to calories.
It's worth noting that I've paid no attention to calories since starting this process, and that worked for the first 30lb. Near as I can figure based on my usual intake, I'm consuming somewhere between 2200 and 3000 kilocalories a day. 2200 is probably okay, but my 3000 kc days (which, unsurprisingly, correlate strongly with the days I lift) might be slowing me down. Caloric restriction, though, is hard. Your mind resists it, your body resists it. There is some evidence suggesting that it's easier to do on a low carbohydrate diet than it would be on a standard one, but I'm not looking forward to it. I may go with intermittent fasting as a way to cut calories instead, taking 3 days a week off from eating, which is a lot less crazy than it sounds. That would allow me to eat comfortably on lifting days, and "rest" on non-lifting days. It'll take some experimentation to determine which method of restriction will work better for me.
March 24, 2010
*Monday "Chest": pectorals, serratus, anterior and lateral deltoids, triceps.
Wednesday "Back": latissimus, trapezius, posterior deltoid, biceps, brachialis
Friday "Leg": quadriceps, biceps femoris (hamstring), soleus and gastrocnemius
March 17, 2010
Last week: 140.79 lb
This week: 143.67 lb
Net change: 2.88 lb
Which seems like -- and is -- a very big muscle gain for one week. Every real-number measurement's got error bars around it, though, even if you don't know what they are. If last week's measurement was a little low and this week's is a little high, that might be enough.
I like the trend, though, and the trend looks real.
March 10, 2010
Last week: 140.79 lb
This week: 141.57 lb
Net change: 0.78 lb
So I've gained about 3/4 of a pound of muscle and lost an equal amount of body fat. My pants feel pretty loose these days even on my tightest belt hole, so it's progress, even if it wouldn't show up on a normal, weight-only scale. I've been lifting heavily and regularly, and eating plenty of protein, so an increase in muscle is welcome and expected.
Also, I've added a few things back into the diet. I'm eating vegetables again, some nuts, and very low-sugar fruits (i.e. blueberries), along with small amounts of dairy (mostly full-fat Greek yogurt). Primarily, I worried about micronutrient deficiences, and I wanted a bit more variety. I'm still not touching any grain-based food whatsoever, no starches of any kind. Basically, Neanderthin with a little bit of dairy.
March 09, 2010
a couple of weeks ago. Very solid introductory overview to complexity as an area of scientific inquiry unto itself. The chapter on computing with particles/cellular automata is worth the price of the book all on its own. This isn't a pop science book, either, there are plenty of equations and in-depth commentary on their application. Interestingly, the book is also something of a defense of complexity as a science, noting the strong-enough (even if not universal) correspondence between the patterns established by complex systems, and the commonality of both emergent behaviors and the manners in which they emerge. As noted by the author; to some extent, modern complexity study is the intellectual sibling to cybernetics, and has faced much of the same criticism.
Having studied cybernetics by other names (as it is practiced and taught these days, with names like "machine learning", "data mining", and "automated reasoning"), this book really helped bridge the gap for me between mechanistic local behaviors and complex unpredictable mass behavior, particularly the manner by which groups of things less complex than a toaster can be made to 'compute' when given the correct set of behavioral rules.
Highly recommended, a stimulating read.
March 03, 2010
195 lb, 27.8% fat according to the health-o-meter. I'll buy that I've lost a pound, but the fat % change is in the noise, and I don't have a clue what the ± for that measure is. The Mrs tells me that it depends strongly on how hydrated you are, and if you aren't consistently hydrated measure-to-measure, the body fat measure will be less reliable. My hydration % is nearly always about 51, but I honestly haven't paid that close of attention to it, and I really don't want to track another number.
Waist measurement to be added to this post tomorrow. Book post coming soon.
Update 3-4-2010: Waist measurement of 36" the following day. I've been eating cheese here and there, and I suspect it's slowing me down through inflammation or water retention (salty stuff, cheese). I'll take it back off the menu as soon as I finish the block of cheddar I have left. I'm considering adding vegetables, nuts, and possibly small amounts of low-sugar fruits (e.g. blueberries) back to the menu, but that won't be for a little while yet.
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