Fitness Journal C3W12D4 (Bye-Bye Creatine)

Thoughts: In the name of accurate cutting stats, I am giving up the GNC Creastack I’ve been taking on weight training days because it causes my weight to fluctuate too much from water retention. I’m sad to see it go since it contained l-glutamine as well as creatine, but I want to know how much of me is actually real muscle vs. artificially water-pumped mass. I might add a plain l-glutamine supplement by itself, but I really hate to spend that kind of money. I only got the GNC stuff because Drugstore.com sold it uber-cheap at $15 a bottle (I’m only about halfway through my first bottle, and I’ve had it since August!).

I’m going to miss those “HOLY $#@! are those MY arms?!” moments I’ve had during my bulk following a round of creatine and a day of water chugging.

Those were just about the only times I’ve actually felt like I’ve made some progress towards the Angela Bassett arms goal.

Sigh…

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Nutrition (1426 calorie low zigzag menu)
1: Cinnamon raisin bran microwave muffin
2: Oatmeal tuna salad with Romaine, tomatoes, and apple
3: 3/4 c. cottage cheese and 3/4 c. strawberries
4: Chocolate whey and 1/3 c. (dry) oatmeal
5: Healthy options from catered dinner
6: 3/4 c. cottage cheese and 3/4 c. strawberries

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten / deficit for yesterday = 1867 / -214 (target -538)
Water: 13 cups
Ratios: 52% carb / 25% protein / 23% fat

========
Workout:
8:30 am 2 mile run treadmill/outdoors (6 mph / 20 minutes)
3:00 pm 1 mile walk (4 mph / 15 minutes)
10:00 pm steady-state recumbent bike (40 minutes)

========
The Awful Truth:
1. Had a small piece of carrot cake with dinner last night that I had to count as my carb for meal 6. Sigh. I do love carrot cake so. I must come up with a healthy version ASAP.

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Brownie Points:
1. 6 mph is definitely a slow pace for me now. I could probably maintain it for an hour, but really, who actually ENJOYS that kind of tedium?

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Short-term Goals:
1. Do the laundry.
2. Make a batch of strawberry crunch bars.
3. Do my tax return–yay!

Fitness Journal C3W12D3 (Jung Personality Type)

Thoughts: I just took the Jung Typology test again last night to see how my personality was looking at the ripe young age of 30.

Your Type is
INTJ
56% Introverted
33% Intuitive
67% Thinking
56% Judging

INTJ type description by D.Keirsey
INTJ type description by J. Butt and M.M. Heiss

Qualitative analysis of your type formula

You are:

* moderately expressed introvert
* moderately expressed intuitive personality
* distinctively expressed thinking personality
* moderately expressed judging personality

Here is an excerpt from the second INTJ description link above:

“To outsiders, INTJs may appear to project an aura of “definiteness”, of self-confidence. This self-confidence, sometimes mistaken for simple arrogance by the less decisive, is actually of a very specific rather than a general nature; its source lies in the specialized knowledge systems that most INTJs start building at an early age. When it comes to their own areas of expertise — and INTJs can have several — they will be able to tell you almost immediately whether or not they can help you, and if so, how. INTJs know what they know, and perhaps still more importantly, they know what they don’t know.

INTJs are perfectionists, with a seemingly endless capacity for improving upon anything that takes their interest. What prevents them from becoming chronically bogged down in this pursuit of perfection is the pragmatism so characteristic of the type: INTJs apply (often ruthlessly) the criterion “Does it work?” to everything from their own research efforts to the prevailing social norms. This in turn produces an unusual independence of mind, freeing the INTJ from the constraints of authority, convention, or sentiment for its own sake.

INTJs are known as the “Systems Builders” of the types, perhaps in part because they possess the unusual trait combination of imagination and reliability. Whatever system an INTJ happens to be working on is for them the equivalent of a moral cause to an INFJ; both perfectionism and disregard for authority may come into play, as INTJs can be unsparing of both themselves and the others on the project. Anyone considered to be “slacking,” including superiors, will lose their respect — and will generally be made aware of this; INTJs have also been known to take it upon themselves to implement critical decisions without consulting their supervisors or co-workers.”

Kind of explains a lot about my attitude toward fitness and my lack of respect for the folks who can’t hang with the program, doesn’t it?

:twisted::mrgreen::twisted::mrgreen::twisted::mrgreen::twisted::mrgreen::twisted::mrgreen::twisted::mrgreen:

So what’s YOUR personality type? Do you think it has played a role in how you tackle fitness and nutrition?

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Nutrition (1584 calorie mid zig-zag day)
1: Mushroom penne pasta with tuna
2: Whey/dextrose shake
3: 3/4 c. cottage cheese and 3/4 c. strawberries
4: Spicy chicken penne pasta, 2 c. dry salad, and 1/4 c. mashed potato
5: Spicy chicken penne pasta and 2 c. dry salad
6: 3/4 c. cottage cheese and small piece of carrot cake with no frosting

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil
3/4 t. GNC Creastack

Calories eaten / deficit for yesterday = 1682 / -312 (target -538)
Water: 16 cups
Ratios: 42% carb / 34% protein / 24% fat

========
Workout:
12:00 pm Max-OT chest/shoulders/triceps workout at Goldรขโ‚ฌโ„ขs
3:00 pm 1 mile walk ( 4 mph / 15 minutes)
10:30 pm steady state treadmill run (6 mph / 20 minutes)
10:50 pm steady state recumbent bike (40 minutes)

========
The Awful Truth:
1. Hmm…so many post-Valentine sins: 4 Ferrero Rocher hazelnut chocolate pralines, one small chocolate chip cookie, and a small slice of chocolate cake. ๐Ÿ˜› Had to give up meal 6 to control the damage!

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Brownie Points:
1. Avoided the cheesy potatoes and cheesy spinach dip at dinner last night. Wasn’t too hard because I loathe cheddar only one whit less than I abhor Monterey Jack cheese.

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Short-term Goals:
1. Do the laundry….or purchase 300 additional sports bras to last me through the rest of the year.
2. Make some more protein bars.

Fitness Journal C3W12D2 (Vegetative musings)

Thoughts: I had a nice, relaxed grilled steak and shrimp Valentine’s Day dinner with dbf last night at my place. We did dig into the ice cream a bit afterwards, but I’d left meals 5 and 6 open, so my totals came out around maintenance for the day. I keep trying to get him to eat more veggies, but the guy grew up with some sort of weird anti-vegetable attitude (I swear that men learn this from their fathers), so it’s a small victory to get him to even eat a single broccoli floret. Hrmph.

I realized when I was home this weekend with my parents that both my Mom and my Dad love vegetables. Seriously. My father will sautee some mysterious green veggie, then proudly bring it to the table, grab a huge bite of it and declare (in Chinese), “Wah! This is REALLY good stuff!” He does the same thing with fish, healthy broths, and all sorts of dishes that most other men I’ve met would avoid like a case of the mumps.

So this weekend at the dinner table, I thanked my father for being such a good influence on my eating habits throughout my life. Without him, I would have had a much tougher time switching over to a healthy lifestyle, like the many men and women who use the “I’m a picky eater/I hate veggies” excuse to quit.

==========
Nutrition (1426 calorie low zigzag menu)
1: 3×1 spinach omelette, 1 slice low carb WW toast with 1/2 T. SF preserves, 2 orange wedges
2: 3 c. lite kettle corn and 1 scoop banana creme Myopro whey (YUCK!!!!! NEVER AGAIN)
3: 3/4 c. cottage cheese and 3/4 c. strawberries
4: 2 oz lean flank steak, 1/2 c. mushroom penne pasta
5: Chocolate peanut butter banana shake
6: 3/4 c. cottage cheese and 3/4 c. strawberries

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten / deficit for yesterday = 1969 / +73 (target -538)
Water: 15 cups
Ratios: 40% carb / 36% protein / 24% fat

========
Workout:
12:00 pm 3 mile steady state run (30 minutes / 6-7 mph / 0% incline)
10:30 pm steady state recumbent bike (30 minutes)
Optional – Yoga DVD after work

========
The Awful Truth:
1. Celebrated Valentine’s day with some unauthorized peanut butter cup ice cream and two Ferrero Rocher chocolates. ๐Ÿ˜‰
2. Did not do my extra cardio yesterday.

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Brownie Points:
1. Got to the gym during lunch and got back/biceps finished. My left wrist feels much better now after a few weeks of no barbell curls.

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Short-term Goals:
1. Do the laundry.
2. Make some more bars.
3. Cook up the frozen chicken breast and make some salads.

Fitness Journal C3W11D3 (My Tanita is freaking me out…)

Thoughts: I haven’t been checking my body fat via my Tanita scale in the evening for quite some time now–pretty much since I started bulking. I just hop on in the morning to get my daily weight so I can plug it into my Diet and Exercise Assistant program in my Palm, wince at the average 22% body fat reading I get at 6:30 am to go with my 134-136 lbs of scale weight, and go on with the rest of my day.

Tonight, however, I decided to check the scale after 5 meals and 16 cups of water. I wasn’t going to get any more hydrated than that, and hell, I wanted to see how much in food and water weight I’d added on during the day.

Reading 1 — 138.0 lbs, body fat 16.1%
Reading 2 — 138.0 lbs, body fat 16.3%
Reading 3 — 138.2 lbs, body fat 16.0%
Reading 4 — 138.0 lbs, body fat 16.5%
Reading 5 — 138.0 lbs, body fat 16.1%

OMG! Is my scale on crack? That is the lowest set of body fat readings I’ve ever gotten from it, even in the days when I was 128 lbs and cutting like a maniac. This wasn’t even taken immediately after a leg-intensive workout, which always drops my readings. I think the increased blood flow to my legs after a run or a few hundred squats skews the body fat reading from the scale a bit lower. Tonight, though, I was at least 11 hours removed from my last workout during lunch, which, by the way, was chest/shoulders/tris, not legs.

Freaky. I’m really eager to see what my readings will be in the morning after my weight drops to normal levels, and I’ve had a few hours to dehydrate.

This is yet another indicator that my body fat might just be lower than my estimated 18-19%, but I’d still rather stick with a more conservative figure. I like numbers, but I think it’s important that they are accurately measured and ONLY viewed as empirical data without emotional underpinnings and baggage. How many women stay in size 8 clothes when they need to move up to size 12? How many would leave a tailor shop enraged if they found out that the pattern being used by the seamstress was a size 16, not the size 8 they squeeze themselves into in retail stores? How many women who have found BFL or any other fitness program have transferred this irrational dependency on a numerical value to their body fat percentage instead of dress size? You read claims of 16% or even lower from women whose photos clearly reveal a great deal of extra body fat–soft, lumpy thighs, poochy bellies, undefined arms, and that high-on-the-rump fat storage on the hips that indicates excess body fat. Then you see photos of women who are in MUCH better shape–toned, tight, and free of jiggle–and they post a body fat of 17-18%, making the first group look utterly deluded and ridiculous.

People, this is NOT a competition where the lowest posted body fat wins. You should be focused on improving on your personal bests, not fudging on your stats to boost your ego or keep up with the fitness equivalent of the Joneses. Just because a BFL champ dropped from 30% body fat to 15% in one challenge doesn’t mean you are a failure if you did not accomplish the same miracle in three months. Be honest with yourself and truthful about your stats. I’ve found that you are much less likely to look like a complete moron if you overestimate your body fat than underestimate it, LOL. Trust me, trainers and other pros who have been in the business for years can estimate body fat with a single glance, and you ain’t fooling anyone when you slap a 15% text label on some 23% thighs.

==========
Nutrition (1584 calorie mid zig-zag day)
1: Banana bread and 1/2 serving spicy cottage cheese patties
2: 3×1 veggie omelette with salsa, peas, and orange
3: Banana bread
4: Oatmeal tuna spinach salad with apple
5: Sliced roast turkey and beef, steamed squash and zucchini, 4 tea biscuits
6: 1/3 serving cottage cheese patty

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten / deficit for yesterday = 1546 / -741 (target -538)
Water: 16 cups
Ratios: 42% carb / 38% protein / 20% fat

========
Workout:
12:00 pm Max-OT chest/shoulders/triceps workout at Gold’s
3:00 pm 1 mile walk ( 4 mph / 15 minutes)
12:30 am 3.4 mile steady state run (avg 6 mph / 32:43 minutes)

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The Awful Truth:
1. Had three butter cookies/tea biscuits with the catered dinner. I am definitely carb-fiending again from the extra cardio. Ah well…I was a bit low on calories anyway. ๐Ÿ˜›
2. Stayed up way too late last night (until 3 am) playing World of Warcraft and missed my cardio this morning, which meant that I had to make it up after work. My human warrior is now level 8, though. :: ducks ::

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Brownie Points:
1. Got my 3 mile run finished after work.
2. Made it to doctor’s appointment for follow-up on last June’s LEEP procedure. (You might be nuts if you have outpatient surgery on Wednesday and are back to doing LBWO on Thursday night…)

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Short-term Goals:
1. Cook some chicken breast in new and tasty ways.
2. Use up the three big bunches of broccoli in the fridge.
3. Resist the urge to run too much in the next two days before the 5k.

Fitness Journal C3W11D2 (So sleepy…so hungry)

Thoughts: I don’t know if it’s the cooler weather, the restriction of calories after over two months at maintenance, or the increased exercise, but I woke up still extremely sleepy and not at all refreshed this morning. Sore, too, come to think of it–the Oxygen leg workout and pull-up practice don’t wait for two days to bring on the pain.

And I am HUNGRY today, darn it. “Just had a mid-meal 20 minutes ago and am already watching the clock for my next feeding” hungry.

I think it’s time to bring back the bulkier low-cal meals in my repertoire. Dinky servings of banana bread and CC patties are not going to do it for me. Apparently volume is more important than taste to me when it comes to satiation.

Grr….want….food….now. (3 pm)

When I got home from the gym last night after my evening weight training session, I think my brain had actually shut down on me except for the little section that regulates my carbohydrate cravings, because I swear, if there had been any cereal besides All Bran left in the kitchen, I would have downed the whole box. It makes me wonder if it’s the cardio that is doing this to me, or if I just hadn’t had enough carbs on Sunday and was getting the “Time to eat a doughnut” message from my body in response. We’ll see how things go this week. If I continue to feel the cereal monster rise up from within, I’ll be switching over to a 50/30/20 macronutrient ratio next week.

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Nutrition (1426 calorie low zig-zag day)
1: Banana bread and 1/2 serving spicy cottage cheese patties
2: 3×1 veggie omelette with salsa, peas, and orange
3: Banana bread
4: Oatmeal tuna spinach salad with apple
5: Sliced roast turkey and beef, steamed squash and zucchini, 4 tea biscuits
6: Cottage cheese and strawberries

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten / deficit for yesterday = 1549 / -999 (target -538)
Water: 16 cups
Ratios: 42% carb / 45% protein / 13% fat

========
Workout:
8:00 am HIIT treadmill run (20 minutes–4.5, 6, 6.5, 7 regular intervals and 9 mph max–taking it easy this week before the 5k)
8:20 am moderate steady-state cardio – recumbent bike (40 minutes / resistance 3)
3:00 pm 1 mile walk ( 4 mph / 15 minutes)
Optional – Yoga DVD after work

========
The Awful Truth:
1. Nibbled on some extra food after dinner last night as I was baking snacks for the week–1 cottage cheese patty and half a serving of banana bread. Oh well…at least there were both authorized foods even if they were unplanned.
2. Just had 4 wafer-thin biscuits with dinner. They are unauthorized, but at least I didn’t go over on calories. It’s possible that my ratios are still right, heh.

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Brownie Points:
1. Braved the teeming masses at Gold’s last night and followed up the Oxygen leg punishment with pull-up practice.
2. Did an unassisted half pull-up! (Dropped slowly from top position, then raised myself up again when I hit the 2/3 down position.)

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Short-term Goals:
1. Put away clean laundry.
2. Do the dishes.
3. Organize desks and CDs.
4. Level up one World of Warcraft character to 15 before bf comes back on Friday.
5. Locate acceptable dress for 80’s Prom theme party Saturday night.

Fitness Journal C3W11D1 (Leanness Lifestyle Experiment)

Thoughts: I’m back on the fat loss/cutting warpath 100% this week. I took an honest assessment of my habits and work schedule this weekend and decided that the only way I can make the extra cardio work is if I reserve my morning workout time for a full 50-60 minute block of cardio–a combo of 20-30 minutes of running with a mix of elliptical/bike/rowing to fill in the rest of the time. I hate cardio so much that I’d only be setting myself up for failure by scheduling my extra sessions after a full 12 hours at work. Sweating at the end of the day is anathema to me.

I will do cardio fasted (empty stomach) Mon-Sat to maximize fat burning, and then on M/W/F I will do my weight training either at lunch or after work to give myself some time to replenish my muscles with at least one meal after cardio.

Nutritionwise, I am going to follow the Leanness Lifestyle zigzag as much as possible.

1584 | 1426 | 1584 | 1426 | 1584 | 1980 | 1584

The mid-range 1584 calories will fall on M/W/F (lifting days) and be met with the addition of a post-workout whey/dextrose/creatine/glutamine shake, while the two lower 1426 days will be my normal set of 6 meals at around 200-250 calories each. Saturday will be my day for my two authorized splurge meals, will have a max of 1980 calories. My exercise minutes per week will be around 500 total between the cardio and weight training I’ve got planned.

The next 3-6 weeks are going to be an experiment to test the effectiveness of pure LL as written instead of my previous half BFL version.

In other news, I’ll be doing very little HIIT on the treadmill this week as I want to concentrate on getting ready for the 5k race on Saturday morning. I’ll be doing a lot more of my running outdoors with a focus on getting my body used to a nice, steady rhythm and pace while running on road surfaces. I did my first outdoor run in a while this morning and came in at 16:00.47 for two miles, my fastest two mile run time ever.

Maybe it won’t take me a full 30 minutes to do the 5k after all!

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Nutrition (1584 calorie mid-range zigzag day)
1: 3×1 omelette with salsa and 1/3 c. (dry) oatmeal
2: Oatmeal tuna spinach salad with apple; 1 slice Roman Meal Carb Aware WW bread with SF apricot preserves
3: 3/4 c. FF cottage cheese, 3/4 c. strawberries, 2 slices Roman Meal Carb Aware WW bread with SF apricot preserves and 1.5 oz. chicken breast
4: 3/4 c. FF cottage cheese and 3/4 c. strawberries
5: Banana berry smoothie with 1 t. GNC Creastack
6: 2 slices Roman Meal Carb Aware WW bread with SF apricot preserves and 1/2 T. nat. peanut butter; 1/3 banana bread; 1/3 serving spicy cottage cheese patty

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil
1 t. GNC Creastack (5 g creatine, 2 g l-glutamine, and phosphates)

Calories eaten / deficit for yesterday = na / na (target -538)
Water: 10 cups
Ratios: na

==========
Workout
8:00 am – 2 mile run (16:00.47) with 1/2 mile warm up (3:58)
8:30 am – recumbent bike (level 3 / ~70-80 rpms / 40 minutes)
3:00 pm – 1 mile walk (4 mph / 15 min)
8:00 pm – Oxygen LBWO at Gold’s; pull-up training

========
The Awful Truth:
1. Superbowl Sunday was NOT a good day for healthy eating, hah!

========
Brownie Points:
1. Finished my 2 mile run in 16 minutes!

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Short-term Goals:
1. Get all of my workouts in this week.
2. Organize my desk and drafting table.

Fitness Journal C3W10D5 (Dash it all, Cupid!)

Thoughts: I’ve registered for my very first race. It’s just a dinky lil’ Cupid’s Dash 5k run next Saturday, February 12, but that’s about as far as I ever want to run anyway without the motivation of oh, say a whole herd of panicked bison barreling right toward me at full speed. No 10ks, half marathons, or full marathons for my short legs, thank you. Some people were born to flit lightly over long distances with silent, gliding steps wearing expressions of beatific, Zen-like peace on their faces. I, on the other hand, am doomed to thundering across the landscape in brief, short spurts with more force and power than grace and ease, grimacing with effort and heaving great lungfuls of air like a hyperventilating puffer fish.

Well, whatever. I can do really good, heavy squats and stomp the hell out of the mutant Florida cockroaches that have the misfortune to cross my path. I can live with being a mediocre distance runner.

I’ll be changing my workout schedule slightly for the next three weeks to accommodate my work schedule and my cutting plans. I’m doing cardio every morning for 45-60 minutes M-Sat, and lifting in the evenings on the usual M/W/F schedule. M/W/F will be moderate steady-state cardio. T/Th/Sa will be 20 minutes of HIIT followed by 30-40 minutes of moderate, steady-state. I just find it easier to tackle the dreaded cardio consistently in the mornings vs. trying to get up the energy to huff and puff on a treadmill at night. Weightlifting on the other hand, I can do ANY time. ๐Ÿ™‚ Pushing and pulling heavy stuff is fun!

This might put me on machines vs. free weights for the next three weeks (I’ll probably be using the fitness center at my apartment complex at night instead of driving out to Gold’s), but hey, I’m due for a change in my lifting routine anyway.

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Nutrition (1600-1800 calorie cutting menu)
1: Chocolate banana PB shake (Choco banana shake with 1 t. GNC Creastack)
2: Oatmeal tuna salad on spinach with apple
3: Kashi crispy treat bar
4: 3/4 c. cottage cheese and 3/4 c. strawberries
5: Myoplex Lite blueberry cobbler bar, 2×1 omelette
6: 5″ baked meatball sub

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil
1 t. GNC Creastack (5 g creatine, 2 g l-glutamine, and phosphates)

Calories eaten / deficit for yesterday = 1723 / -271 (target -538)
Water: 15 cups
Ratios: 50% carb / 36% protein / 14% fat

========
Workout:
8:00 AM Max-OT LBWO

========
The Awful Truth:
1. I had two fluffy marshmallows last night after work. :P~~~~

========
Brownie Points:
1. Went heavier on seated calf raises (305 lbs), deadlifts (155 lbs), and leg presses (355 lbs) today.
2. Remembered to keep extra fats out of my PWO shake.

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Short-term Goals: (same as Thursday)
1. Plan out a reduced-dairy zig-zag menu for the next three weeks.
2. Do a round of bulk cooking.
3. Switch out exercises in workout plan.
4. Chug at least 12 cups of water a day this weekend.

Weight Loss Spreadsheet V. 3

Edit: Oops! When I modified the file last night with Quattro Pro at home, the program altered some of the protection settings on the sheet so you might not be able to enter data in the correct spots. If you downloaded the sheet before 1:00 pm, Saturday, February 5, 2005, please download it again to get the fixed version. Sorry for the hassle!

I got bored again added a few more features to my Weight Loss Spreadsheet. Version three includes the original sheet as well as three additional sheets/tabs:

1) Skinfold body fat % calculator for 3 and 7 sites
2) Fat lost/Lean mass gained calculator
3) Measurement log to track your weight, measurements, and body fat

Grab it now while this post is still high enough on the page to remind you!
(Requires a spreadsheet program capable of viewing MS Excel files.)

http://maggiewang.com/bfl/WeightLossCalculator_v3.xls