Goal: Lose Twenty Pounds in 5 Weeks

On our drive home from Christmas vacation, my wife suggested we both get in better shape for a cruise we have planned in February. We made a deal to support each other exercising. I went to the gym tonight and she is going for a walk tomorrow. With kids and work, this type of cooperation and planning is important. 

My general goal is to lose twenty pounds and build a foundation of strength, flexibility, and cardiovascular endurance that will allow me to perform more intense workouts in the months and years to come. I have become a believer in strength training as the best overall fitness paradigm, even for weight loss, if done correctly. However, heart health cannot be ignored and cardio workouts are great for this aspect of fitness. Several books and blogs I have read suggest that some types of strength training can achieve the same effect on heart health, if not better, but I decided to bring regular cardiovascular conditioning back into my life in a big way. I was on the rowing team in college, and not unfamiliar with ridiculously punishing endurance routines.

Running has been put on hold until I address some feet issues (plantar fasciitis and related issues). I sold my kettlebells for financial reasons awhile back, which are the best strength endurance tool available. So that leaves the stationary recumbent bike at the Anytime Fitness Gym where I have a membership. My feet will thank me for it and I can start running in a few months.

My experience with recumbent bikes has been lackluster, so I decided on a new approach. First, I decided to go as hard as I could. Easy pedaling is a waste of time (unless it is all you can or will do). Next, I planned and visualized a routine before going to the gym. Here is how it turned out.

WARM-UP
   1 minute at level 3 (warm-up)
   3 minutes at level 8
   1 minute at level 3
TRAINING INTERVALS
   4 minutes at level 8
   1 minute at level 3
   (repeat 3 times)
5 minute walking break
WARM-UP
   1 minute at level 3 (warm-up)
   3 minutes at level 7
   1 minute at level 3
TRAINING INTERVALS
   4 minutes at level 7
   1 minute at level 3
   (repeat 3 times)
5 minute walking break
WARM-UP
   1 minute at level 3 (warm-up)
   3 minutes at level 6 or 7
   1 minute at level 3
TRAINING INTERVALS
   4 minutes at level 6 or 7
   1 minute at level 3
   (repeat 3 times)
5 minute walking break

I am always happier after a workout. This benefit lasts far beyond the drive home and is worth the time it takes, though it always seems impossible to schedule it. A challenging workout is good for health and fitness, but also for psychological balance.  Tonight I am reminded that exercise is a priority. 

Fixed Menu Experiment:

Have you tried every diet and meal plan under the sun? I have. Over the years I have learned a lot about nutrition, exercise, and fitness. A long time ago, I understood that I knew what to do, but wasn’t doing it. Motivation and temptation are always factors, but it comes down to living in a land of plenty where it is easy to eat junk. Everything tastes better when it is loaded with fat and sugar, so it makes sense that companies whose primary goal is to make money will give us what we want every time. The only way to succeed with nutrition is to be organized, prepared, and committed. Do I want to be fat? No. Have my previous efforts worked? Not lately. Do I want to break out of the downward spiraling momentum? Yes.

How can I do this? By getting organized (I will plan my meals and shop for the food before I need it), by preparing my meals (no more eating out at work), and by being committed (my wife will support me, especially if I take the pressure off her by making my own food). The decision to attempt this experiment and post it on the blog will add some pressure.  

This blog post is not advice; it is an experiment. Today is November 10^th, 2012, at 0100 hours. I have shopped for at least two days of food for this menu. We already have eggs, bananas, and apples in the refrigerator, so this is what I picked up at Dillon's, for $54.55.

 

I plan to eat the following menu every day this week without variation. It will be interesting to see how many days I go before candy bar temptation rears its ugly head.

 

 

 

Here is where I am starting:

Cutting Diet (as recommended by Michael Matthews in his book Bigger Leaner Stronger):

• 1.2 grams of Protein per pound of body weight per day
• 1.0 grams of Carbohydrate per pound of body weight per day
• 1.0 grams of healthy fat per 5 pounds of body weight per day

Body Weight: 195 pounds

• Daily Healthy Fat: 39 grams
• Daily Carbohydrate: 195 grams
• Daily Protein: 234 grams

BREAKFAST:

2 cups of plain Greek yogurt

1 medium banana

Water

SNACK:

Protein Shake (2 servings, in water)

1 apple

Water

LUNCH:

4 egg whites

1 bag of mixed vegetables

Water

SNACK:

Protein Shake (1 serving, in water)

1 apple

Water

DINNER:

2 Chicken breast (4 ounces each)

1 bag of mixed vegetables

1 apple

Water

SNACK:

Protein Shake (1 serving, in water)

1 apple

Water

OVERVIEW:

Calories: 1839

Fat grams: 34

Carbohydrate grams: 206.5

Protein grams: 234.5

Some of the nutritional facts are solid; I pulled them from a food journal I kept recently, hoping that by making myself accountable I would make good choices. This worked for a little while. The rest of the facts are taken from the internet as I planned my food, and are thus approximate. I think they are close enough to get me started. When I begin tomorrow, I will post my body weight, body fat percentage, and BMI (using a basic scale, not terribly scientific, but accurate enough for now as long as I use the same scale every time).

I created the menu by following the ratios of fat, carbohydrates, and protein. The number of calories this generated is a bit on the alarming side, but I am going to give it a go. Right now, I weigh about 195 pounds, approximately 26 percent being fat. Since I would like to reach 10 percent body fat, I am right now, in this very second, imagining what 31.2 pounds of fat would look like sitting on the chair next to me. Wow.

Is losing fat harder than building muscle?

During my fitness journey, late at night while working overtime and eating convenience store food, I almost decided to change my goals.  “*&#^$%* this. I am going to see how fat I can get, just pack it on and learn whether there is truth to the fat and jolly stereo type.” Such a reckless path might be a health hazard, but there are measures in place to handle a big Scott Moon. Ambulance gurneys in my city will hold up to 1,000 pounds. That would give me room to work.

Such frustrated utterances are only that. The constant ideal I have sought is to be lean and muscular—specifically, lean and muscular and huge. What about cardio endurance, speed, agility, athleticism, and overall health. I desire and have pursued all of these goals and they are not mutually exclusive. But when I lay my head on the pillow, I imagine Scott as a muscle-bound juggernaut—kind of a super hero in my own mind. Doesn’t everyone do that?

I am nearing my 43^rd birthday. I am six feet tall (my driver’s license says 6’1’’ but I must have stood straighter twenty-five years ago when they measured me). I weigh about 193 pounds with the build of an average athlete. I have lifted weights, practiced martial arts, and suffered all manner of cardiovascular endurance routines—including four years on a college rowing team—and could reasonably continue without anyone noticing how fat and out of shape I feel.

Is losing fat harder than building muscle? Do you have to choose? What is in it for you?

Is it easier to lose money or save money? Is it easier to build a house than burn it? Destruction has always been easier than construction. It should be the same with fat. Currently, I am looking for medical research on this question, with limited results. My Google task bar only wants to come back with “lose fat while gaining muscle.” I have tried both, and feel that building muscle is much harder than losing fat. I think most personal trainers or medical professionals would advise common sense. Your first goal should depend on your starting point. Or you can do what I am doing; workout, eat right, and learn where your true starting point is. Build the foundation for the main event, which is consistently awesome workouts and outstanding nutrition.

The “bulk up and then cut weight” has been the strategy for becoming bigger and more muscular. Stronger muscles are bigger muscles, which might lead you to wonder why the power lifters don’t seem in better shape than bodybuilders. There are several reasons, but one is that power lifting is a skill and neuromuscular pathways become more efficient. This also equals strength. The 135 pound guy you see jerking 500 pounds over his head is—well, just a stud. He has practiced.

For ten or twenty years there have been promises by magazines, books, health clubs, personal trainers, and doctors promising methods to lose fat while building muscle. I believe this is possible, but challenging—similar to saying you want to be a concert pianist or the CEO of a corporation. Building muscle while losing fat must take dedication, consistent effort, a reasonable strategy, and a tactical plan. Yet, a musician or business person of this caliber will find the task easier than I would, because he or she has established a successful plan and routine. These characters have put in the work.

I must strive to lose fat, no matter the end goal, because it is easy for me to justify a candy bar based on this logic. “I need a king-sized Snickers Bar because that is all I can find right now (really) and I don’t want my body to into a catabolic state.” Never mind that Quick Trip sells fruit and other healthful snacks. Never mind that a king-sized Snickers (my personal vice—I want to get a Snickers and Coca Cola tattoo) has similar total calories than a plain Quart of Greek Yogurt. But wait:

                                            Snickers               Greek Yogurt

Calories:                             440                       480

Fat grams g:                      22                          0

Carbohydrate g:               56                          36

Protein g:                           8                            88

Choices matter. Try eating a quart of (plain) Greek Yogurt versus a candy bar.

The advantage of losing fat first is that you must establish good habits. You must select an exercise routine that you will stick with. I like to lift weights. I like running and exercise videos such as the Insanity program. I like martial arts, a lot. But most of all, I like each activity more when I have done my physical conditioning homework. If a person is starting or returning to the fitness life, a period of basic conditioning and healthy eating can’t go wrong. For my quest, I plan to lose fat and build muscle at the same time, relying on patience as my secret weapon. My mantra: get serious, stay on a workout schedule (come hell, high water, or surprise overtime and call-outs), and chose every bite of food I put in my mouth. That way I will have no one but me to blame.

 

Check out these blogs:

Neuromuscular Pathways in the Body (by Brian Oates)

http://ezinearticles.com/?Neuromuscular-Pathways-in-the-Body&id=4150888
This is also a good article on perceived athleticism.

Three Reasons to lose fat before building muscle (by Marc Perry, CSCS, CPT)

http://www.builtlean.com/2012/05/03/lose-fat-first/

 

The Three Mile Run 8-21-12

This morning we were able to get off work on time and had one new member of our after-work-run club. We did two consecutive of what we call the inner loop; the interior road of the college campus that is exactly 1.5 miles. I ran with Bob, and we finished in 27:55. Ten years ago, before I even knew what planar fasciitis is and before I started having IT band issues with my knee, my training pace for three miles was 27:00. Thus, I believe it is entirely reasonable to run like I did in my 30s.

One of my running partners was a serious track and field athlete. He is younger and possessed of much more natural talent and plans to start competing in area track meets against people ten years younger than he is. The other main runner in our, Bob,  group has quit smoking after twenty years of the habit and is the most dedicated of us all.

Exercising with a group has helped me remain consistent. Many times I would have skipped the workout, but they kept me honest. Now I need to exercise more on my days off from work and start eating better. Yesterday I had quite a relapse of my candy addiction. I ate two king sized Snickers candy bars on the way to work, a third after the squad meeting, and a king sized Reece’s Sticks later in the night. My dinner was green beans and a grilled chicken breast, but the candy really ruined my nutritional profile for the day. I think the sugar actually made me feel tired.

8/3/12 Yoga Today? (and in days to follow?)

Goal: Bob Harper's Yoga for the Warrior

I SAY SUPER FIT CAN BE DONE

For about two months I have been working out after work. For me and my co-workers, that is 0300 at best, but usually 0345 or 0400 to start. By the time I get home it is seriously late (early) and my projected sleep window is four hours or less. Yet we keep doing it.

There are several advantages. The temperature drops down into the 90s and there is very little traffic on the streets. We are also able to use our local college sports stadium, a benefit of being in law enforcement.

Fitness has always been important to me and is a big part of doing my job safely. I am somewhat out of shape, but not nearly as bad as many guys my age. Here is the reason for this blog. I want to be in the best shape of my life. This blog is going to be my workout journal.