The Defattening Project – End Phase 1

16 Months. 265 – 199 = 66 lb lost. The Defattening Project, Phase 1, ends and Phase 2 begins.

Short Summary

At the start of August 2014, I weighed 265 lb. I’ve never been that heavy, nor that fat, in my life. I was upset and disappointed I had let myself get to that point, and that lit the fire. I contacted Nick Shaw of Renaissance Periodization, and began a 1-on-1 coaching trek that today, December 2015, sees me weighing 199 lb.

It took longer than I wanted, but I think that’s become a blessing in disguise. And I’m not done yet, just entering a different phase of what I’ve called “The Defattening Project”, because that’s what it is.

More Details

Background

I was always the skinny kid. I could eat and eat and remain a stick. I got older, I became less active, you know the story. Sure I put on a little bit of weight finally, but I didn’t think much of it – that’s just what happens as you get older, settle into a desk job, suburban family life, etc., right? And for a number of years it really wasn’t much to bother with: well within parameters (right right… what I kept telling myself).

However, I can’t recall when things started to get where I wasn’t as happy. Maybe 10 years ago? Maybe more? I tried various things to get the weight back into control. I recall my good friend W doing this “up day down day” thing and it was working well for him, so I tried it and actually had good results (lost about 25 lb, IIRC), but it didn’t take.

The big changes came about 4.5 years ago, when I started lifting weights again. I’ve lifted weights on and off since I was a teenager, and about 4.5 years ago I went back to them and have been dedicated ever since. Of course, you have to eat to fuel all of this, and so I ate. I wasn’t horrible, but I wasn’t good either. I certainly found ways to use “gotta bulk, brah!” as an excuse to keep shoveling food.

But the worst really came maybe 2-or-so years ago, when I decided to become self-employed. See, food is a wonderful thing to me. I love food. I love the smells, the flavors, the textures, the sensations, the experience – food is blissful, and far more than just nourishment.

Food is also stress-relief, comfort, and coping.

My worst habit? Finishing off a stressful day with a huge bowl of ice cream covered in chocolate chips.

And doing that almost every night.

Chips & salsa, and beer aren’t helpful things either. Those wouldn’t be all that often, but certainly enough to add up.

I could see it. It was obvious.

My gut was getting bigger. It was obvious even with a large, baggy shirt on.

The rest of my clothing was getting tighter. Heck, my shirt size went from XL to XXL, which in part was from all the muscle gain but certainly from fat as well. My shorts/pants/jeans were getting tighter too. Belts had to go up, but what kept me somewhat reigned in was that I could tell I was getting bigger but I just did NOT want to have to do a wholesale change of my wardrobe. Still, I pushed capacity pretty hard.

But some of it I justified as the price you pay for getting to lift bigger weights, and that on my (then) quest to have a 1000 lb total, that was not the time to start dieting!

I achieved that goal, chilled out on the food a bit, but then the stress of job, life, providing and trying to launch this self-employment thing, all took over. And food became the coping mechanism.

I recall the first time I weighed 225 and thinking “wow, never been this big before.”

I recall the first time I weighed 245 and thinking “wow, I’ve never been this big before”.

And that was when I stopped getting on the scale.

Then August 2014 came around and I got on the scale for whatever reason.

265 lb.

Holy shit. How did I let myself get here?

And that was it. That was all I needed. I was mad at myself, disappointed in myself.

See, I need something to “make it stick”. When I was younger I smoked cigarettes. I like to comment that “quitting cigarettes is easy – I’ve done it hundreds of times! sticking with it is the hard part”, as that was my case. But one day maybe 18 years ago, I was sick of the fact I couldn’t walk 2 flights of stairs to my office without getting winded; that I couldn’t roll around with my infant son and play without grunting or wheezing. It was stupid. And I quit, and haven’t had a cigarette since. I needed something strong enough to trigger the transformation.

Finally I had it with my weight.

I also knew that my past efforts could be successful, but I realized that diet was something I just didn’t know enough about to forge true success. I needed someone to coach me, to help me learn, to help me through this. I kept reading about this new outfit called Renaissance Periodization. In fact, I had a small experience with them back in February 2014 in the comments on another blog. You can see I’d had weight-loss on my mind for some time, but just not enough fire to do something about it. But once I did, I contacted Nick and off it went.

Defattening, Phase 1

When I contacted Nick Shaw, RP was still a small group – not what they are today. There were no auto-templates, no lifting templates, no eBooks. Just one-on-one. I’m glad for that, because 1-on-1 is what I needed. I contacted Nick, paid for 6 months because I wanted a trial period, but knew I needed more than 2 weeks to actually evaluate this process. Nick sent me a questionnaire, some other paperwork, and away we went.

I honestly can’t recall how the early days were, but I can say some things about the overall.

First, I appreciate the spreadsheet. The diet is laid out, and you just follow the template. It’s designed to be as little headache as possible. You worry about the macros (protein, carbs, fats), but you don’t have to micromanage it because there’s leeway put in and acceptance that no food is truly a single macro. But that does mean foods that make it more complicated, like dairy, are avoided (tho if you want it you can have it, it just has to be factored in); no big deal, really.

Second, I appreciate that I can basically eat whatever. No, I can’t make it a Pop Tarts fest. But a lot of diet fads are so massively restrictive, which is a big cause for diet failure. Like a lot of diets shun fruit – why?!? The fact I can eat fruit with RP is a huge win, because it’s fiber, it’s carb, and frankly it’s a good way to satisfy the sweet tooth without resorting to Snickers bars. Yeah, there are some foods that are right out, but it’s also interesting to note that it’s totally cool to drink Tang and eat kids cereals on RP; in fact, you have to! But there’s a method to the madness (e.g. peri- and post-workout nutrition).

If you want to understand RP’s basic approach, check out this short playlist of YouTube videos from Dr. Mike Israetel.

People ask me how I did it. It was pretty straightforward:

  • Lift weights at least 3-4 times a week.
  • Do cardio (just walk for an hour) on the non-lifting days (ugh).
  • Follow the diet plan. Again, watch those videos for a totally free explanation of the foundations behind RP’s strategy (hint: science!)
  • Check in with a weigh-in semi-weekly.

I also opted to take pictures at least once a month. Progress is more than just the scale.

And so I went.

And it sucked.

Let me tell you. Being constantly hungry every day for 16 months is irritating and gets old.

But that’s the way it goes. You have to have a caloric deficit, and your body will respond by saying “Dude, you’re not eating enough. I need more food. Here, let me ratchet up that hungry-feeling.”.

At some point early on I ready something from Dr. Mike. I don’t recall his exact words but the gist was basically:

Hunger is just fat leaving the body.

Honestly? I clung hard to that notion. Every time my stomach felt it (which was pretty much always), I just told myself that was fat leaving the body.

Every time I woke up on my not-lifting days and had to do cardio, I just did it. I hated it, but you don’t get better by doing the things you like. The thing I liked – eating ice cream – is what got me here.  But I made the best of it and used the elliptical time to either read or listen to podcasts.

Vacations, business trips, other things would come up that would derail things. So you just find ways to stick as best as you can to the diet and the plan. Sure, maybe it amounted to no weight lost that week, but in the grander scheme it was just a small bump.

And we’d cycle through things: a few months on a strong cutting cycle, then a month of “mid” to hold weight, then a few more months cutting, another mid, and so on. At one point we did a small bulk just to give me a break, but basically it’s been 16 months of a “cut program”. While the data points plotted on a graph are scattered, the overall trend is downward.

The motivation was strong, and you just have to want it bad enough that you stick with it no matter what. That you make the sacrifices (and really, sacrifices like this are one heck of a first-world problem), you do the work, it’s not always fun, but you know achieving the goal is going to be awesome – more awesome than the ice cream. So you keep going.

But I’m not done, I’m just done with Phase 1. I didn’t expect there’d be phases, but that’s how it’s become.

Phase 2

When I was at 265 I figured 225 was a good goal and would get me where I wanted.

Then I got to 225 and realized I was still no where near what I wanted. Again, it’s not just about scale weight, but also body composition and “look” in the mirror. So I thought 210.

When I got to 210, I realized that I was getting somewhere, but still wasn’t where I wanted.

Then I got to 200. Actually I didn’t get to 200. I went from 202 to 199. When I did that weigh-in I was shocked because I didn’t expect that drop. And seeing that “1” as the first digit? It really threw me, because I can’t recall the last time I saw such a thing… it was a bit of a “moment” for me.

At this point, I can look in the mirror and I do feel pretty good about how I look. I appreciate that my pecs push my shirt out, not my gut. I appreciate that my clothing isn’t so tight any more. I appreciate that I actually may need to drop yet another pant size.

You know what’s funny? I can physically see and feel the veins sticking out in my arms. No it’s not crazy “vascular” or anything, but just that the last time I recall being able to do this was when I was in high school. I don’t have so much fat, spackling everything smooth.

So while I’m quite happy with where I am, I can also see that there’s still progress I want to make. If you look at my “after” pictures, you can see there’s still some fat around my middle, that there’s still some fat spread around my body. I want to shed that fat.

However, at this point the marathon downward trend ceases. It’s no longer cut-mid-cut-mid-cut-mid-etc.. Now the cycling will be more proper. Have a bulk cycle, mid, then cut. I’ve been calling it a “2 steps forward, 3 steps back” approach. So for this next macro-cycle we’ll work to bulk me up to about 210, hold it for a bit, then cut down to about 190. The goal is to gain some muscle, then just trim the fat; that should trim off any fat I gained during the bulk as well as some preexisting fat. Thus I should have a little more muscle, a lot less fat, and things be even better than they are right now. If I need to do a second macrocycle of this (e.g. up then to 200, then down to 180)? Well, let’s see how the first macrocycle goes and where I end up. I don’t necessarily intend to become some pro-bodybuilder ripped, but I would like to get leaner than I am now.

My next longer-term goal is to bench/squat/deadlift 3/4/5 – that’s 3, 45 lb plates on each side of the bar (315 lb), 4 plates (405 lb), 5 plates (495 lb). Right now my primary goal remains Defattening, but it’s not as strong of a goal as getting my strength back and rebuilding muscle is a stronger goal. Goals are changing, but not yet changed. This next year will be an important transition phase.

One thing to take from this? It’s been a lifestyle change for sure. That’s why nothing before ever stuck: it was a gimmick, and wasn’t really sustainable. I always knew I’d have to change habits and lifestyle, and having to do this for so long has made it a change. It’s now just how I eat, it’s just how I operate. What I eat, what I don’t eat, when I eat it, how much I eat, that I get up and just go to the gym every day, it’s just life. It’s not really a program, it’s not really work, it’s just my life. Yeah, it takes a lot of discipline to get there, and it still takes discipline to not fall back into old habits. But at this point it’s “life” and pretty much how things will continue forward for me. I don’t expect to stay 1-on-1 with Nick forever, but the general habits ought to remain.

Onwards

I’m happy to have achieved this milestone. The process hasn’t always been enjoyable, but the results make up for it.

I want to thank Nick Shaw and all at Renaissance Periodization; couldn’t have done it without you. If I could have my way, I’d never eat chicken or do cardio again. 😉

Also some thank you to Paul Carter. Paul didn’t do anything directly to help me, but I’ve been following his training philosophies all this time, and it was a big help.

Thanx to Andy, gym owner, for letting me use the gym at odd hours. That freedom to schedule continues to be a huge help.

To my friends and co-workers, I thank you as well. You’ve been very tolerant and supportive of my restrictive diet and other weird habits. But now you know why I spend so much time exercising every day every week, and why I eat like I do. 🙂

Biggest thank you goes to Wife & Kiddos. They have been my biggest supporters. For all the help with food shopping, meal prep, and how all of this has generally taken over my life – it’s become my life. Y’all have put up with a ton from me and really helped me through it. I cannot thank you enough, especially the Mrs.

Well, back to it. My work is not yet done.

Thinking beyond The Defattening Project

So when I get to the end of this cut cycle, what am I going to do?

Note that this can change as life progresses, so none of this is in stone, just a reflection of my current thinking.

My original desire was once I was done to start right back rebuilding strength. While I’m enjoying Paul Carter’s programming and really want to explore it more, I have thought about dropping back to 5/3/1 because I know it really works, or even diving into Cube Method. But the more I think about it, this isn’t the right way to go just yet.

I’m pretty tired and drained from all this dieting, and I need to let my body readjust and rebuild itself. As well, I suspect that when I’m done with this cut cycle I won’t be exactly where I want to be bodyfat-wise. I’m close, but I suspect I may need a little more work. I just need a damn break, to eat more, to let my body regain something, and have a little more cycling instead of more months of restriction and loss. And so, training has to be geared towards that. I don’t want to start down the road only to have to stop short.

So I’m pretty sure I’m going to just do some mass building.

Nick @ Renaissance Periodization and I spoke about it, and the current thinking is to do something like 2 months of massing then a month of mid or maybe even a mini-cut. Exact details TBD, but essentially 2-3 months of growing, then we’ll assess. Who knows. I might do 2-3 months of growing then be happy to do 6 months of cutting to really get myself shredded. Dunno yet, just have to see how things are when we get there. But you can see, whatever the lay is, chances are it’s not totally conducive to my next big goal of bench/squat/dead 315/405/495. BUT, building some muscle? Yeah, that will help towards that end, no question. So… mass it is.

Besides, I look in the mirror and tho I look tons better, I also feel so damn small. I wouldn’t mind getting bigger again, but this time a good bigger. 😉

I started looking at Paul’s programming for mass building. Again, I want to continue using Paul’s methodologies because I really want to explore them more. And since it’ll be really trying his stuff, I think it’s good to start with as close to a written program from him as I can, before I start to go it on my own, y’know?

Big-15 and other mass programs from him look great, but just don’t look like they’ll fit my general schedule. So as I look through it all, one existing template is from the Base Building book. It’s a 4x/week program: chest/shoulders, legs, day off, back, arms, day off, repeat. Now thing is, I interpret that as 4x/week, but really it’s just 4x. So it’s probably more like Monday chest, Tuesday legs, Thursday back, Friday arms, Sunday chest, Monday legs, etc… But whatever works best for you. There’s general adherance to his protocols and away you go.

A few months ago I saw an article from Paul on t-nation for “Guaranteed Muscle Mass”. I filed it away, and recently came back to it. Of course it’s based in the core philosophies of his approach, but I took a closer look at the specific program.

The program is basic movements: bench, incline, squat, rows, chins, dips, press, curls, etc.. It’s split simply into an upper body day and a lower body day, but 2 variations of each day. You can click through the article to read the specifics. But some things stood out to me about it:

  • volume, but not too much
  • day #1 is like a heavy day
  • and day #2 is like a light day
  • and where have I seen similar loads before…?

Maybe it’s the fact I’m reading Arnold’s “The New Encyclopedia of Modern Bodybuilding” (never read it before) and I start think about frequency. Heavy and light days are nothing new. And while the #2 days aren’t “light” they sorta are. For example, upper day 1 is bench, incline, heavy bb row, pulldowns. But then upper day 2 is press, then dips, db rows, chins… and everything but the pressing is 350-method, all about the reps. Lower day 1 is pretty heavy stuff, lower day 2 is more about reps. Hrm.

One other thing that struck me was that in some ways this was very similar to 5/3/1. In 5/3/1, and let’s look at the most basic templates of Boring But Big and The Triumvirate, well… basically you’re working upper body one day and lower body another, but then there’s really 2 variations of each day: bench/press, squat/deadlift. Very similar. As well, if you look at the workload presented in those 2 templates and then look at Paul’s template, man… things are really similar.

But one difference is Paul does lay things out to be 3x week, and Wendler is ideally 4x week but you can certainly do it 3x week.

So… it got me wondering.

What if I did Paul’s t-nation article but all within 1 week (Mon/Tue, Thu/Fri). How would that work for me?

I’ve usually done approaches that put me on a weekly basis, but this would be every 4-ish days instead of every 7. Would this work for me? I think it’s worth a try, instead of the more traditional approach.

I’m thinking I’d like to try it and see. I don’t see these sessions being amazingly draining… it’s not digging too deep a hole that’ll be hard to recover out of, but there’s more frequency. Exactly where is my recovery and supercompensation curve, y’know? Do I get more out of doing a lot and taking more time in between? Or might I get more out of doing a little less but taking less time in between.

So… I’m kinda leaning towards Paul’s t-nation approach with the main mod being 4x week instead of 3. Try it for 6 weeks on the massing diet, then assess. I might continue it, or I might switch to something like the Strong-15 short cycle just to do a little assessment of strength. But we’ll take it as it comes.

I still don’t like chicken, but…

I’m pretty simple when it comes to meat: give me beef.

I do like pork from time to time, fish on occasion (especially sushi). I can deal with game meats, turkey, and so on. But if there’s anything I just don’t like, it’s chicken.

Of course, every “weight-loss” or other types of “healthy” or “low-fat” diet out there involves… chicken.

My dislike is pretty straightforward: chicken meat has no flavor, and it’s dry. Of course, this all comes from the lack of fat (which is, in part, the point in consuming it). So to give it any sort of flavor, you always have to dress it up, but often dressing it up runs counter to the low-fat protocol. Dark meat is passable, but again that doesn’t really jive with the diet protocol. So chicken breasts it is, but ugh. I know, first world problem.

However, I’ve found a way to make it manageable. Thankfully it’s pretty simple.

The grocery store sells bags of chicken breasts. It’s 5 lbs. of de-boned breasts, and they are fully frozen and “ice glazed”. It also seems they brine them, which helps plump them up and meet that 5 lbs. without having to actually be 5 lbs of meat. Sneaky, but whatchagonnado? But in a way, it’s a positive.

All you have to do is throw them — still frozen — on the grill. The grill is at about 350º-375º, and I throw on some oak wood chips. There’s your flavor, from that wonderful smoke. 30 minutes, turn them, 30 more minutes, and done. The brining actually helps because the breast meat is moist with a touch of salt throughout the meat. And the way they cook, they get a good “crust” (not a true crust, but the exterior does “harden” a bit) which helps to seal in all the juices so a lot of the brine is retained within the meat.

And yes, this works out great.

I get about 5 lbs of meat, which lasts me a few days. It’s dead simple to cook. It fits the diet protocol. And best of all, it has flavor. 🙂

Have to find ways to keep the taste buds happy.

The De-fattening Project – Month 1

One month ago I started on a concerted effort to lose weight. Time to check in and see how the first month went.

Background

It’s actually been a little longer than one month, maybe 6 weeks? I don’t recall the actual day I stepped on the scale and saw 265 lbs. But I do distinctly remember feeling ashamed of myself for getting to that point — never have I weighed so much. It’d be one thing if it was all muscle, but it’s not. I didn’t take a precise body fat measurement, but if you Google around for “body fat estimator pictures” I used those and figure I’ve got at least 30%, maybe 35% body fat. That sucks. I know precisely what got me here: stress eating, comfort eating. And over time, it adds up. I’ve tried fat loss before, with varying success but it never took. But it’s kinda like when I quit smoking cigarettes some 16-17 years ago: quitting is easy, did it hundreds of times – sticking with it is the hard part! But there just comes a tipping point, and it sticks. I’d like to believe I’m at that point with my weight. I’ve tried so many things, so many techniques, solutions, programs, etc… and nothing has really worked. But I also think, in part, it’s because I wasn’t at the tipping point. Again, I’d like to believe now I’m there.

I had been thinking about getting help with the weight loss for some time, because I figure it can only help. I know the value of having a teacher/mentor/coach in other areas of life, so why not here? One big reason is there’s an overload of information out there about eating, weight management etc., and you get analysis paralysis. Having someone to help me sift through the chaff to find the wheat would be useful. So I settled on Renaissance Periodization because they have a solid reputation for both success and the use and application of science! If you want a taste, take an hour and watch their YouTube Nutrition Videos Playlist. Science! What’s great as well is that Nick Shaw and Dr. Mike Israetel make all this knowledge digestible for normal people, without talking or dumbing down.

When I officially started with RP, I weighed in at 261 lbs. So, I’m measuring my weight loss both from my worst, and from when I started with RP.

One Month of Results

This morning I weighed in at 250 lbs. So that’s 15 lbs from my worst, and 11 lbs. from RP. I will take it!

I am working on fast weight loss, as fast as is healthy. I know this may seem a little fast for that, but some of the initial loss was simple bloat. When you factor that out, I’m averaging about 2 lbs. a week, which is about as fast as one wants to go. I’ve still got a long road of many months ahead of me, but if I can keep up this rate of progress I’ll be quite happy. That seems quite do-able, if you look at RP’s list of testimonials, as most of their clients lose at about that rate.

I decided to take pictures on a monthly basis. Comparing my start to now? You can see a difference. It’s slight, but it’s there. I won’t post any pictures yet, but once I have a good “after” picture, I’m sure I’ll post something.

I cannot quite say if I’m losing muscle mass and/or strength. But so far my weight-room results are saying that I am not. It’s still to early to say for sure, but the trend so far is that I’m at least holding fast and maybe increasing a bit. I can live with at least maintaining because then at least I’m not losing. Time will tell.

All in all, I’m pleased. Yes, I’d love to have overnight results, but I know that won’t happen. So long as I can keep on this rate of progress tho, it’s the best I can hope for.

Commentary

Certainly I have to stick to the program, including parts I don’t like. That’s one reason I think I’m at the tipping point, because I’m willing to do the work needed, including work I hate. Like having to do cardio 4x week. It’s light cardio but still anything that isn’t “squat faster, for more reps” is cardio I don’t like. But you want something bad enough? You do what it takes to get there. Besides, if you look at the numbers, it’s obviously a contributing factor. If the little calculator on the elliptical is to be believed, I burn maybe 500 calories a session, so that’s 2000 cals a week, and that adds up.

Sometimes eating gets to be a mechanical chore tho. Must eat at certain times, in certain measured amounts. But again, if success comes from following the program to a “T”, then so be it. To Wife’s credit, she’s being very supportive and working to help find ways to make meal-time less boring and repetitive for me, yet also not a major inconvenience to the whole family. I’m thankful for that support.

The low/no-carb days can be hard to get through sometimes. What helps is lots of veggies to fill you up, and it’s great that I can have diet sodas. I’m not much of a soda drinker any more, but if a little sweet fizzy water helps me get through the day, so be it. I also like that it’s not as restrictive of a diet as say all of Kiefer’s CBL/CN is; so if I want a Diet Hansen’s soda, fine. BTW, I’m finding the Hansen’s sodas are simply awesome tasting — almost better than “regular” sodas. Their Ginger Ale tastes excellent. But this makes sense. If you watch RP’s nutrition videos, you’ll see that what matters most at this point is calories in vs. calories out, the macronutrients, and perhaps timing… and things like food composition are so unimportant for someone in my position. So eat fruit and be happy. That helps so much towards success.

Many months still head. It’s not easy, but I know it’s going to be worth it.

Getting back on the losing train

The goal for 2014 was to be less fat. Check that, it still is to be less fat.

I’ve tried to go down this road numerous times, with varying degrees of success — but really, it’s all failure because I haven’t STAYED there. In fact, right now I’m the heaviest I’ve ever been: 265# (more or less). I don’t know my precise bodyfat measure, but if you Google around for body fat estimation pictures, I’m at least 30% body fat. Let’s do some math. That means I’m 185# at 0% body fat, which is unrealistic but it’s math good to know because assuming I maintain that lean body mass, then a 15% bodyfat would be about 215 pounds. 15% body fat is a good goal for me to start with and folks… that’s a 50# difference.

Put it this way. You go to the gym, and those big plates? The 45# plates? Lug one of those around for a while… I’m wanting to lose a little more than that. I have a little more than that just sitting on my body, weighing me down, stressing my body, my joints, and everything. And that, to me, just sucks. I also get stupid and think about how if I do decide to compete in powerlifting, that’s dropping down 2 weight classes (vs. being in the 275# class when I’m not a guy lugging around 275# worth of muscle). So yeah, I’m tired of it.

I’m tired of being fat. I’m tired of all the downsides it brings. I don’t want a flat stomach because “abz” aren’t a priority, but I do want the ability to carry things on the front of my belt, like AIWB. I want my clothing to not fit me because of muscle, not fat. Yeah, there’s vanity. But there’s also a desire to accept that my 40-something body is only getting older, going to fall apart more, and I have to change a lot of habits to help me manage this “over the hill” thing so I can still kick ass when I’m 70 years old, like Sonny:

The diet has always been my struggle. I eat to manage stress, to find comfort, escape, joy, whatever. All the things I’ve tried, I can manage somewhat, but there’s always some piece of the puzzle I’m missing. I’ve come to accept I cannot do this alone, and that having a coach, someone to direct me, to kick my ass when I need it, to be there to answer questions — well, I stress the value and importance of this in every other aspect of life, so why should it be any different here? It may not work, but at this point, it’s well worth trying.

As I’ve mentioned in some prior posts, I’m trying out the guys at Renaissance Periodization. At this point I’m doing a 6-month plan with them. I’ll talk more about this as I go along, because it’s going to be a journey. But so far, it seems like a lot of stuff I already knew, just well-structured and in a manner that I think should be more consumable with less information overload. We’ll see how it goes.

The other thing is how my lifting will go.

Since the primary goal is fat loss, I know that strength and muscle mass will be lost as well. I want to minimize this, so it seems the best recommended path for me to take is one that builds muscle mass. While a strict bodybuilder approach isn’t what I want right now, because strength is still more important to me, that philosophy is certainly there. So, I’m going to give Paul Carter’s Basebuilding a go. Philosophically it seems the right thing to do. I don’t know how well it will work on the restricted diet, but then I’m willing to adjust and adapt as I go along. I believe I read somewhere that Paul said BBing works out well in a diet phase since you can just adjust your weights (downward) and keep going. I just have to remind myself that the key isn’t to focus on the numeric value of the weight as much as it is ensuring I work to preserve strength and muscle mass. It’s the work I do, not the weight I lift.

The other thing? I have to do cardio. 3x a week I’m in the gym lifting. On my non-lifting days, I have to walk for an hour. That’s part of RP’s plan. Ugh…. not my favorite thing to do. But, I will say for a while there I kinda dealt with it because I listened to podcasts while I was walking and I kinda miss listening to them. So this will be useful. I may try just simple reading too as my reading list is backing up.

RP wants a semi-weekly weigh-in, so the plan is to weigh myself on Sunday and Wednesday. I will also take periodic pictures, probably just on Sunday. I debate posting the pictures. Part of me doesn’t want to because I’m sure you don’t want to see me half-naked, nor do I feel like sharing my half-naked self with the world. But I think about it — that’s in part because I do not like how I look. But 50# from now? Yeah, I’m sure I’ll like it more and be kinda happy to run around with my shirt off. So I dunno… part of me thinks that the public shaming and accountability it would create for myself would be good for me. Plus, look at a guy like John Stone and his pictures. If that’s not some level of inspiration…

So… here we go…. voyaging down this road again.

2014-08-01 training log

No gym today.

I’m officially starting with Renaissance Periodization. Paid my money for 6 months of diet protocol.

Yeah… 6 months. I reckon I’ve probably got 50# to drop, at least.

Today, day off. Rest up. Work and personal life will be kinda crazy and stressful the next few days, so I figured more rest and reduction/removal of anything stressful that I could (including lifting) would be good.

Next week… Monday I’m going to test squat and deadlift. Wednesday I’ll test bench. And then after that, whenever the RP stuff is ready to go, I’ve done the needed shopping to get started, etc….. well… then I start.

Lifting will be bodybuilder style. I actually may start off with basebuilding, but that may be too much for the diet. Still, I’ll stick with it as long as I can, then transition to bodybuilding style if it’s just too much. The goal is fat loss, and the lifting direction will be to support that.

Here we go!

Diet frustration

Frustration is where I’m at right now.

*sigh*

I haven’t been losing. I’ve been eating an unpleasant, unsatisfying diet. Not that CarbNite Solution is a shitty program, but rather I’ve got to force myself to eat particular things, and mostly not eat a lot of particular things. And the shit is getting old.

I could deal with it if I was seeing progress, but I’m not.

I was, but even then it was an unsteady progress.

I know my strength will go down. I know I’ll lose a bit of muscle mass. And I can live with that, if I also see myself losing the flab.

But I’m not.

One thing may have been a reduction in activity, due to my ankle injury. Thankfully that’s healing pretty well (probably a few more weeks before I’m ready to really get back to working hard with it), and I am ramping things up. And finding things like kettlebell swings I hope will be helping me too. I’m going to keep working my way up with those and try to jack up the intensity even further. I hate slow “steady state” cardio, so it’s gotta be HIIT-style stuff. I’ll get there. Rome wasn’t built in a day, and I didn’t get this gut overnight either.

I know all of this. I’m dedicated to shedding this flab, and I won’t give up even tho I’m frustrated as hell.

But when things aren’t working, you can’t keep doing the same thing. You have to change something.

Right now the best I can think of? I’m eating too much. I overestimated what I needed and/or started eating too much because I was trying to follow the vague protocols outlined in these dietary programs, but I just need to adjust it more downwards for me. I sit behind a computer all day, I’m getting older, etc. and so I probably need more adjustment.

I did a little math. I may not remember the exact numbers here, but you should get the point.

A popular CarbNite thing to do is have morning coffee with cream. The intent of the cream gives you fat, but also helps you stave off hunger. I am not a coffee drinker, but I started drinking it just because of the protocol. I also was having a steady stream of breakfast as 6 scrambled eggs and 2-3 of these Purnell’s Old Folks Sausage. I mean, gotta have fat, right? Well, in doing this I discovered a few things: 1. overall my macros profile did seem to be about right for the whole day, but it was very front-loaded on the fat (as you can see); 2. that’s a lot of fat.

Here’s where it started to dawn on me.

One of those sausage patties? like 110 calories. 10g of fat, 4g protein. Multiply that by 3. The cream? I don’t recall the exact values I was using, but there was like 5-10g of fat in the cream I was using. And the eggs…. 30g fat. When you do the math, sure that gets the fat I’m supposedly supposed to get, but it’s still a lot of calories.

I made a small change. I went to 1 sausage patty, skip the coffee, and now have 3 whole eggs and 3 whites. That dropped me like 450 calories right there!

Now granted, fat is important to consume on keto-style diets. But the problem I keep reading is, no one tells you how much. It’s all rather vague (probably good from a liability and legal standpoint; but not so useful to the dieter). But look right there. I bought into the “eat fat” and boom… that’s a damn lot of fat. Because in many respects, calories in calories out still matters.

So this is what I’m doing, cleaning things up. It’s too soon to say if it’s made any difference, but it’s the change I’m making.

I think another thing I have to accept is something I read from Paul Carter. That you just have to accept you will be hungry. Deal with it. So many of the “low/no-carb” guys talk about eating to control hunger, but I think given my past history, that may have been part of the mistake. I just have to deal with being hungry at times.

But to help me further?

I got the MyFitnessPal app and am going to track all my eating with it. I’m not really thrilled to do it. It feels weird, wrong, unnatural. I should just eat, not keep tedious records of all my eating. But, if it’s going to help. if it’s going to keep me on track, and ensure I don’t slowly creep up, things don’t creep in, and that I just keep things managed well…. that’s good. And if it also helps me remember to keep adjusting downwards as I drop weight well, that’s good too.

So, this is what I will try now and see where it gets me.

Fingers crossed.

Training log – so what IS next?

After looking back on 2013, now it’s time to look forward to 2014.

While I’m thrilled with hitting 1000# total and a 315/245/440 on my lifts, I’m not thrilled with all that it took to get there.

Gaining weight.

And not the good weight either.

I presently weigh 250#. It’s the most I’ve ever weighed in my life. I wish it was all muscle, but alas I’ve got a nice layer of flab over my entire body, and I’ve got a visible gut. I’m estimating 30% body fat, but that’s just based on some basic measurements and looking in the mirror comparing to some charts I’ve found online. Really, it doesn’t matter what the specifics are because the bottom line is…

I hate it.

I hate how it feels. I hate how it makes me feel. I hate the difficulties it brings. I hate that it stresses my body in ways that it doesn’t need stress. And yes, I hate how I look, even with clothing on, because I just do not like seeing that gut sticking out. I want my shirt to hang from my pecs, not rest on my tummy.

Yeah I know, I’m not all that bad compared to a lot of people. But this isn’t about them, this is about me. And this is not where I want to be. It was a means to an end, and I sure learned a lot in getting to this point. Now it’s time to learn more in going the other way.

So my next goal? Losing fat. Not weight, per se, because I really don’t want to lose muscle (tho I know I will). I want to drop fat.

Exactly how much? I don’t know. It’s not as much about scale weight as it is about how I look and how my clothing fits. I don’t need to get bodybuilder ripped or anything, typical pictures of someone with 12-15% body fat looks good to me. So doing some rough numbers, I figure 40# is a good number to initially target. Again, tho it really isn’t about the numbers, having numbers helps when figuring things out.

How To Get There

I tried Carb Back-Loading in the past, and I’ve also looked at Carb Nite Solution. I’ve read on things like the Renegade Diet, Anabolic Diet, Carb Cycling, Shelby Starnes’ stuff, various Paleo-things. You name it. I’ve looked at all sorts of things. And when you get down to it, it all tends to be similar enough: high protein, “high” fat, (almost) no carb. Stick with it for a while and it’ll work. Carbs are evil, protein and fat are not. Well, carbs aren’t totally evil, but for what I’m doing, carbs are what I do not want.

So what am I doing?

Well, I actually stumbled into Harry Selkow’s version of the caveman diet. It’s a pretty simple protocol. It’s 3, 2-week phases (6 weeks total). Breaks down like this:

Phase 1 – only food you can eat is food that has, or will have, a face (so meat and eggs). Can only drink water. No carbs, period.

Phase 2 – add dark green leafies (spinach, kale, dark romaine, chard, etc.).

Phase 3 – can add all the colors of veggies, and local seasonal fruit after 5 PM.

You don’t count calories. You just eat. If you’re hungry, eat until satisfied. Tho I will say, given some stuff I read from Shelby Starnes about doing very-low carb diets, it seems like if I want to target something, 300g protein and 100g fat per day is a reasonable place for someone like me to start. I do think I keep that somewhat in mind as I eat so I can ensure I am eating enough (even if I have to force it) but not eating too much. There’s more to it than that, but that’s the basic idea. It’s not only there to put you into the physical state of ketosis and get your body burning off that fat while keeping protein pretty high to avoid muscle loss (tho there will be some muscle and strength loss), but it’s also a huge mental component. There’s a discipline aspect, which is critical to any diet success.

And really, regardless of protocol, just about every ultra-low-carb diet starts out with this 7-14 day “recalibration” phase. There’s minor variation in what you do, but it’s all essentially the same. So, protocol doesn’t matter as much as just getting the carbs out and getting into ketosis.

Thing is, as you read this, I’ve already been on it. The day I deadlifted the 440 and got my 1000# total? I started immediately onto Selkow’s protocol. However, after 5 days on it, I had to change gears. In short, the complete lack of fiber becomes um… difficult. I’ve got some medical issues that ultimately all of this isn’t meshing with, so I had to stop for my health. But, all I did was change to CarbNite Solution.

Carb Nite Solution was the protocol I was originally considering, so I don’t feel all that horrible. And again, the first 10 days of CNS are all about ultra-low-carb, so I’m essentially on track. I can just add in fibrous veggies, which is a good thing! CNS has a lot of success stories, and I intend to be another one.

I will say, doing the no-carb thing isn’t as bad thing time around as it was some months ago. I know a lot more, I can manage hunger better, there are better recipes to work with, Wife’s changed a few dietary things herself which impacts what foods we have and eat around the house. And the biggest thing is I’m squarely motivated to drop the weight, which helps with the discipline part of things.

As for exercise, that won’t change much. I’m not going to be bumping up cardio or anything like that. I’m just going to keep lifting same as I have. I am still doing the math on things, but I’m considering resetting my weights (now that I have some true 1RM’s), recalculating all my percentages, and going from there. I mean, keep working hard, lifting as I have, but acknowledge I’m going to lose some strength. So if dropping my weights helps me be a little more in the “mass building” range, helps me get more reps which means more ability to focus on technique, and dovetails with the unavoidable strength loss well… yeah, that might be the way to go. Still figuring.

And will I report?

Yeah. I figure some logging of my progress will happen. Pictures? Well, I am taking pictures of myself, but I’m not sure I’ll share those. It feels a little too personal. So I’m not expecting to share pictures as I go along, but… I wouldn’t be surprised if when I got to the end I shared a “before” and “after”. 🙂

Other Goals?

The body recomp, the fat loss, that’s my main goal. Whatever it takes to get there. But I would expect I should be able to get there before the end of 2014. Frankly tho, I’d like to get there before spring/summer.

After that, we’ll see. I’m sure I’ll pick up on carbs some and try to rebuild my strength and muscle mass.

I keep having thoughts about competing in a powerlifting competition, but that isn’t something I’m counting on because I want my focus to be not on bar numbers but on scale numbers, y’know? Still, right now I’d have to lift in the 275# class. To lift in the 220# class would be nicer. 🙂 Yeah, that sorta sits as some motivation on this too. I just don’t want to focus too much on this thought tho, because I don’t want to have conflicting goals. The fat loss has to be my focus.

I want to look good in some tighter Under Armor t-shirts I have. I want my shirt to hang from my pecs, not rest on my belly. I want to have a flat enough stomach so I can carry AIWB. I want to drop weight that is doing nothing but adding stress to my ankle and knee joints. And hey, what positive effect will it have on my ability to do pull/chin-ups?

Onwards.

Random nutritional things

So I’m doing the Carb Back-Loading thing.

I’ve only begun so it’s going to be weeks or months before I can really say much about it. But here’s what I can say right now.

Caffeine

Wow. There’s a lot of caffeine on this program. I’m not anti-caffeine, but I also have tried to minimize it in my life just because I haven’t had reason to ingest it. Plus if I wanted the “alertness” affects to really take hold when I need them, better in my mind to not build up a tolerance so that if I’m driving late and need a “5 hour energy shot” to get me through, it’ll work out.

So I’m just taking some caffeine pills to help out, per Kiefer’s dosing. I should note part of my (extra) reasoning for this is because I train in the morning, and caffeine becomes a necessary part of that approach. But when I dose, well.. first few days I tried the higher-end of the range, and found that as the day wore on I got really… out of whack. So now I’m trying to lower-end of his suggested ranges and we’ll see how that goes. Perhaps over time I might have to increase the dose, but I can do that then because obviously I presently don’t have the tolerance for it (thought I did, I was wrong).

BTW, I have been using some caffeine pills/tablets that I bought at Walgreens. I just put in an order with TrueNutrition.com and am getting caffeine anhydrous in 200mg capsules. The powder should work better (given what Kiefer recommends) and this is FAR cheaper — Walgreens was 100 count 200mg tablets for about $10; TN is 120 count 200mg capsules for $3.50.

Morning Workouts

Because I work out in the morning, I have to change protocol a little bit. But it seems only a slight change, which is fine. I haven’t noticed a horrible feel or change in stuff in terms of going into workouts with an empty stomach. I’ve played with this on and off for many many months, trying to generally err on an empty(er) stomach. First, too much food and I’d just feel bad. So try something light, a little sugar, maybe a pre-workout like TN’s Buzz Saw. But now, it’s nothing… well, just some caffeine. Not feeling any adverse effects, but it seems to require that I do in fact ensure a good loading the night before, which is fine.

So far, so good.

Fish Oil

I ended up reading more on fish oil, because I knew not all was created equal. I ended up learning about Meg-3. Someone said that Meg-3 is to fish oil what CreaPure is to creatine.

The fish oil we get tends to vary depending where and when Wife grocery shops. I’m going to ask her to stop and buy only on Meg-3 based brands. Not too hard, given Meg-3 sources to folks like Wal-Mart/Sams, Costco, and so on.

But hey… I contacted TrueNutrition and asked, and their fish oil is Meg-3. Again, it’s a price issue. Their fish oil softgels are 1000 count for $25, whereas anything I buy in the store is a LOT less quantity for a lot more money. I think the Sams “Simply Right” runs like $20 for 150 or so. Again, TN wins on quality AND price.

Yeah I know… this is reading like a shill for TrueNutrition. I’m not on their payroll, just 1. satisfied customer, 2. it’s simple math, folks.

Coconut Oil

Medium-Chain Triglycerides are a part of CBL, so coconut oil it is. I had no idea coconut oil was solid at room temperature. 🙂

But it tastes really nice. Like a subtle buttery coconut. It’s kinda neat.

One thing I’m doing to help consume it is to use a metal measuring spoon. Run warm water over the spoon, then scoop the oil out of the jar – the warm spoon helps to scoop oil into and release oil out of the spoon. Since I’m not putting the oil into coffee, just mixing with my water and whey, I’ll heat it up in the microwave for 10-20 seconds to melt/liquefy it, then drink up. It’s really not bad at all. I know there are liquid MCT’s out there, but this is kinda fun for now.

I’d like to look into full-fat coconut milk too. But here I’m a bit at the mercy of Wife’s grocery shopping.

Lifestyle Impacts

I think one of the cool things about this is that it’s actually fitting into my general life better than any other plan I’ve worked with in the past. In my case, it’s a combination of just my personal life but more so my family life.

Before, anything I attempted would really impact the rest of the family. If we went out to dinner, Dad’s needs had to be taken into account. If Wife was cooking dinner, what did Dad need. When grocery shopping, what does Dad need? etc.. There was a lot of special-casing on Dad. And while I’d often tell Wife to just make whatever and I would make due since I was the exception, still, it wasn’t always enjoyable and often became difficult to manage. It’d just be another factor in the failure.

But with CBL, this looks like it could work out and blend better.

First, most of the “meals” from waking up until dinner aren’t that much of meals (at least, given my early morning workout approach). I do a lot of supplementation, whey and shakes, caffeine, simple snacks like almonds, and so on. My lunch? In a lot of respects, it’s not much different than what I’ve been taking to work already. Yeah sure, maybe not taking leftovers so much now, but it’s fairly straightforward: about 8 oz of “plain meat” and then a bunch of fibrous veggies. That’s really simple to make, to assemble when I’m trying to get out the door, and so on. In fact, one thing I can try to get better about might be something like grilling 3-4# of chicken breasts on Sunday and then I’ve got lunch meat for the week. Couple that with some bagged salads or whatever fun might come in our weekly CSA veggie box, maybe something different from time to time, but overall, there we go. Simple.

The better part comes with dinner. Now Dad doesn’t need to be special-cased so much. The other night Wife made home-made pizza (make the crust dough herself, etc.). Sure she piled on the meaty toppings special for me, but she was able to make pizza instead of me saying “no, can’t have it”. Dad can just eat with everyone else. It’s really wonderful and fits so much better into the household.

So CBL has this going for it. It isn’t so much “work” to make it go, and it fits better into the rhythm of the household. Chances are better.

Questions

I’ve got a bunch of questions about CBL. Biggest of which is the ratios. I mean, if I’m reading the “amount of carbs” to get table correctly, am I really supposed to take in 800g of carbs!?!? Holy crap that seems crazy. I hope I’m reading things wrong.  There’s a forum specifically for this stuff, and I’ve registered but am still waiting on activation.

Supplemental Details

There are numerous “shakes” that one is to take during CBL to make things go, since CBL is all about manipulation of insulin levels. So I’m working on my shopping list from TrueNutrition.com for things like leucine, hydrolysates, etc..  Right now I’m keeping it fairly simple, e.g. using whey isolate for all the protein needs. So we’ll see what difference things make once I can follow the formulas precisely.

Overall

I’ve only been doing CBL for a little while now, so the jury is still out.

So far, it’s alright. Yes, the mornings can be a little tough. I still need to experiment to see what I can do about improving on hunger. Even eating well at lunch and having some sort of afternoon snack… it’s hard to get through to evening. Every day gets a little better, but it’s still hard. I’ll get there tho. Really, this has a fair chance of success given how it does work pretty well into the lifestyle.

Time will tell.

10 down

So about 4 weeks ago I started to work on “serious” weight loss. You can read the background that got me to this point, and the course of action I’m undertaking.

Since I started, it appears I’ve lost 10 pounds. 10 pounds in 4 weeks? I can live with that, especially since not all weeks were ideal. There was the business trip to California, and that was tough because meals are social events, but even if I couldn’t be strict about a down day I still kept the intake reasonable. Then there was the trip to Georgia to get Sasha, and while that wasn’t ideal I was pretty close to sticking to the regimen. I’d like to think if I had been able to stick to the diet perfectly I’d probably be down another couple of pounds, but hey, so long as I’m seeing steady progress I’m alright with that. And again, about 2.5 lbs a week is a good average rate.

I don’t really notice the difference when I look in the mirror, but it’s 10# of loss spread over a very tall frame. Now that I think about it, stupid me should have taken pictures. I guess I should remedy that now. I’ve no plans to share the pictures. Too scary (for you), too personal (for me).

But I have noticed my clothing fitting differently. For instance, I’m using the same hole on my belt yet the belt is a little looser. I can’t switch to the next hole yet, but I know that will come. So, seeing what I see on the scale along with a little bit of “tangible” evidence, I can dig that.

As for the program itself (up day down day), I have to admit, it’s working. On paper it works because you are decreasing your total caloric intake but not starving your body. But the best part? It’s not a mental stress. In fact now after 4 weeks of it I’m finding myself in quite a groove with it. Week 2 was the hardest for me — the down days just got old. But you press on because you know it’s merely a matter of hours until you can eat normally again. Then when you can eat, you eat but you always keep your goal in mind. It works out pretty well. I also like that this program requires nothing but my own discipline. That’s as it should be. No buying meals, no buying other products or supplements. I like that it costs me nothing and I can still eat all the good food Wife cooks.

So all in all, this is working out well. It’ll feel neat to break through the 200 lbs. and hopefully by the end of November I’ll be there. I did notice that Thanksgiving itself will be a down day for me, and yes I will stick to it. Besides, the leftovers are always better than the original meal. 🙂