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Week 13

Posted on June 11th, 2004 filed in Training Log
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Today is the end of week 13 thereby ending my third month of training. My weight on Monday again showed 2.5 lbs of weight loss and my weight is now flirting with 200 lbs.

I repeated my body composition test.

Weight: 200lbs
Fat Percentage: 24%
Fat Mass: 48 lbs

Goals to reach by end of July:

Weight: 185 lbs (Lose 15 pounds)
Fat Percentage: 20% (Drop 4%)
Fat mass: 37 lbs (lose 11 lbs)

I have adjusted my goals as I do not believe it is realistic for me to think I will lose 26 pounds of fat in 7 weeks. 15 lbs means 2+ lbs per week. Even that I am not sure it will happen but I am hoping it will.

The toughest I believe is to drop the fat percentage. I started at 28% and now after 3 months I am at 24%. I am quite skeptical that I will reach 20% by end of July.

The other troubling issue is that I am losing lean body mass. Over last 3.5 weeks I lost 8 lbs total among which only 3.5 lbs came from fat! 4.5 lbs of LBM were lost!!!

Not sure how to interpret that. My trength and weight lifting numbers continue to improve. I am also shrinking in size and now at regular 34 (Quite an improvement from size 38 3.5 weeks ago).

Eating wise, I have dropped my protein intake from 1.5 gram protein per lb of total body weight to 1.25 grams. I also dropped the strawberries to 1 lb per day down from 2. No fiber supplements, no protein shakes.

My weights this week were identical to last week with the exception being the chinup requiring 10 lbs of assistance instead of 20 lbs. I can almost smell when I’ll be able to do these assistance free.


Week 12

Posted on June 4th, 2004 filed in Training Log
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The weight loss that resumed last week continue this week with another 2.5 pounds down. Current weight stands at 203 pounds. Suddenly, reaching my goal does not seem that far fetched despite the fact that over the preceeding few weeks I decided that I would be extremely happy if I make it to 182 by end of July as long as I keep my lean body mass gains and my strength keeps improving.

I continue to do aerobics and my eating regimen is tighter than ever. I let go of the shakes and fiber supplements, and upped my leafy vegetables. I still have around 2 lbs of fruits a day but I am having only those with the lowest glycemic load (strawberries, cherries,..)
I am again noticing some improvements in my weight lifting numbers:

Chest Press: 150 (150) lbs
Incline Chest Press: 140 (140) lbs
Preacher Curl: 75 (70) lbs
Chinups: 20 (20) lbs
Lateral Pull Down : 130 (125) lbs
Seated Rows: 135 (135) lbs
Triceps Push down: 80 (80) lbs
Triceps Extension : 100 (90) lbs
Leg Press: 500 (450) lbs
Leg Extension: 80 (80) lbs
Leg Curl: 135 (135) lbs
Shoulder Press: 120 (90) lbs
Seated Lateral raise: 100 (95) lbs
Rear Deltoid: 105 (100) lbs
Forward Crunches: 3×30 (3×30)
Reverse Crunches: 3×25 (unchanged)


Nutrition: Glycemic Load vs. Glycemic Index

Posted on June 3rd, 2004 filed in Nutrition
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The glycemic index (GI) measures how much blood sugar level rises following the ingestion of 50 grams of sugar coming from a particular food. The higher the number, the greater the blood sugar response will be and thus the insulin release. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A glycemic index of 70 or more is high, 56 to 69 is medium, and a GI of 55 or less is low.

Glycemic Load (GL) addresses the matter a bit further by taking into account the amount of carbs are in a food serving. This is far more valuable and worth addressing than the glycemic index. For example, carrots have a high glycemic index and based on that GI, they may be considered ‘bad food’. However, 50 grams of sugar coming from carrots require the ingestion of 2 lbs of carrots in one meal. Carrots have a low glycemic food and for all practical purposes are excellent highly recommended foods.

A GL of 20 or more is high, a GL of 11 to 19 is medium, and a GL of 10 or less is low.

GL is GI *(carbs in food serving) / 100

As expected the foods with high GL and GI, are those filled with added sugar, processed flour, and those of low nutritional value. Not surprisingly, these wreak havoc on your body on top of making one gain weight. Examples include various bakery items (cakes, pastries, white bread, cookies, brownies, chocolate bars, most cereals (exception:Fiber one), sugary beverages, refined products, pasta, rice and potatoes.

The best (low GL) fruits are:

Strawberries 1
Cherries 3
Oranges 3
Plum 3
Pear 4
Peach 4
Cantaloupe 4
Watermelon 4
Apricots 5
Apple 6
Pineapple 6
Mango 8

All of these are great foods to have.

Most vegetables have low glycemic load.

As for legumes, the best are:

Chickpeas 3
Lentils 4


Bruce Almighty Movie Review (7/10)

Posted on June 1st, 2004 filed in Movie Reviews
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Summary:

Things are not going well for Bruce. He is chronically discontent with his career, his dog, the traffic,..) and unable to appreciate the great things he actually has (He is popular, funny, has a loving and supportive girlfriend,..). And he blames God for all. At the end of one extremely bad day, he flips out and lashes on God. God fights back and gives him the power to run the universe.

Review:

Bruce Almighty is a very funny and intelligent comedy that tackles some very tricky and serious issues and does that successfully and with great taste.

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Week 11

Posted on May 28th, 2004 filed in Training Log
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My weight Monday reflected 2.5 pounds of weight loss. I am so ecstatic. I guess the high intensity elliptical sessions have paid off.This week was 5×6 week. Things are looking quite positive with a tangible improvement in performance as compared to two weeks earlier.Chest Press: 180 (170) lbs
Incline Chest Press: 160 (150) lbs
Preacher Curl: 90 (80) lbs
Chinups: 20 (30) lbs
Lateral Pull Down : 150 (140) lbs
Seated Rows: 150 (150) lbs
Triceps Push down: 100 (90) lbs
Triceps Extension : 105 (110) lbs
Leg Press: 540 (540) lbs
Leg Extension: 100 (110) lbs
Leg Curl: 165 (165) lbs
Shoulder Press: 140 (140) lbs
Seated Lateral raise: 100 (110) lbs
Rear Deltoid: 125 (110) lbs
Forward Crunches: 3×30 (3×30)
Reverse Crunches: 3×25 (unchanged)

I’ll keep my fingers crossed and hope that progress noted this week continues.


Week 10

Posted on May 21st, 2004 filed in Training Log
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My weight Monday again reflected 1 pound of weight loss.

I repeated my body composition test:

Weight: 207.9 lbs vs 210 lbs 1 month ago

Fat Percentage: 24.7% vs. 25.8% 1 month ago
Fat Mass: 51.4 lbs vs. 54.2 lbs 1 month ago

Goals to reach by end of July:

Weight: 175 lbs (Lose 32.5 pounds)
Fat Percentage: 17% (Drop 7.7%)
Fat mass: 30 lbs (lose 21.2 lbs)

There is tangible progress yet is going at a slower rate than I expected. If I continue to lose around 2.5 lbs of fat per 5 week period, then it’s 0.5 lb per week or 45 weeks until I reach my goal :( . That’s quite depressing. Time for some additional research to what I can do to increase my weight loss.

My trainer is suggesting I do start doing high intensiy cardio on my off days. He wants 50 continuous minutes (warmup and cooldown do not count here) with high intensity aerobic exercise keeping my heart rate at around 140-160 beats per minute. I will start these next week.

My weight lifting numbers this week (4×12) are almost identical to last week with one exception. My chinups now require 30 lbs of assistance instead of 40 lbs. That by itself is wonderful to see.


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