• Weight: Now 228.4 lbs, Previous 228.4, Total Change NIL
• Fat: Now 35.4%, Previous 35.5%, Total Change -0.1%
• H20: Now 43.2%, Previous 43.2%, Total Change NIL
• Muscle: Now 37.7%, Previous 37.7%, Total Change NIL

Well, my knee totally failed me on yesterday’s 10K run. Fell right down. The knee is not too bad now, but am taking a break from running, so that the race on Dec 31st (Resolution Run) is achievable.

Off to my first myofascial massage. Expecting serious pain and discomfort. More to follow..

• Weight: Now 228.4 lbs, Previous 228.8, Total Change -0.4 lbs
• Fat: Now 35.5%, Previous 35.5%, Total Change NIL
• H20: Now 43.2%, Previous 43.1%, Total Change +0.1%
• Muscle: Now 37.7%, Previous 37.6%, Total Change +0.1%

Broke 13K on my run this week…but, spent rest of weekend watching my new TV…

Weight: 262.6 lbs
Fat %: 44.1%
H2O %: 33.0%
Muscle %: 33.9%

• Weight: Now 236.6 lbs, Previous 235.4, Total Change +1.2 lbs
• Fat: Now 35.6%, Previous 34.8%, +.8
• H20: Now 43.0%, Previous 43.4%, Total Change -.4%
• Muscle: Now 37.5%, Previous 37.5%, +.0%

I started back at the gym this week, I’ve only been once (Saturday), but I’ll be going again Wednesday.  I’m also giving running a try.  I want to start running to and from the gym every morning.  I plan on getting the .86km trip to the gym down to 5 minutes (I did it in 11 this morning).  If I do that, I can get a good 5 minute warm up in, and take the long way home for a 10-15 minute trip back.  Add a 40 minute weight set, and I can get an hour workout in that will be full of success.

• Weight: Now 228.8 lbs, Previous 230.8, Total Change -2.0 lbs
• Fat: Now 35.5%, Previous 36.5%, -1.0%
• H20: Now 43.1%, Previous 42.7%, Total Change +0.4%
• Muscle: Now 37.6%, Previous 37.5%, +0.1

I am still dealing with the IT Band injury. Am actively doing physio for it, with massage therapy to start this week (once I book it).

I broke 12K on my run this Sunday. Hurt the knee like hell, but did it! I’ll be repeating the 10K run as a group leader. The restart will give me time to heal up and then to increase my times.

Not logging my meals yet. Really have to get on that..

Welcome to the Belly-Off, Lee (once you post)

Well, its diet for me too. Sure, the running thing has helped a lot, but I think the biggest bang has to be food. On the weeks I am not as diligent, its reflected dramatically in my weigh-in. Speaking of which…

• Weight: Now 230.8 lbs, Previous 231.0, Total Change -0.2 lbs
• Fat: Now 36.5%, Previous 37.1%, -0.6%
• H20: Now 42.7%, Previous 42.6%, Total Change -0.1%
• Muscle: Now 37.5%, Previous 37.5%, NIL

I am dealing with a suspected IT band injury on my left knee. Also, the lower back is getting tender. I went to see a physiotherapist today, John Smallwood for an assessment. He gave me 6 different exercises to do for a week then come back to see him. His assessment was brutally thorough! Had tears in my eyes at one point. Of course, the constant discussion of Vegas help distract!

Going to do the exercises and try some massage therapy as well. Myofascial Release is what I am thinking about. Its apparently REALLY painful, but what the hell! Anything that will help me reduce my dependancy on “Vitamin I”, aka “Grunt Candy”… I’m sure my kidneys will thank me.

Well, what else? Oh, I am still not logging meals as much as this weeks weigh in shows. LoseIt!, the iPhone app I use just had a major update. Can backup data online, share goals with friends and a whack of neat things that are long overdue (Note: as this is a free app, beggars cannot be choosers!). I hope to get that back on track.

The 10K Clinic is over soon. Hope to keep running with them, while not taking the clinic next iteration. Hope Dawn and Lisa are still teaching it. They turned out to be great instructors and motivators.

Enough! I am off…

l8tr….

I missed a couple of weeks weighing in, but I’ve continued the trend of downward weight pressure. Diet is the key here, and I try to keep with the “4 cheat meals a week” rule that the Metabolism Advantage advocates. It’s hard though because carbs (which are the enemy) are the staple of every meal, no matter how you fight it.

• Weight: Now 235.4 lbs, Previous 236.8, Total Change -1.4 lbs
• Fat: Now 34.8%, Previous 35.4%, -.6
• H20: Now 43.4%, Previous 43%, Total Change +.4%
• Muscle: Now 37.5%, Previous 37.3%, +.2%

They’re all rather modest gains (especially over 2 weeks), but it’s better that I’m still losing weight than gaining.  I’m now down

Well, Halloween candy still floats around my house…therefore, I eat…

Let’s see the impact…

• Weight: Now 231.0 lbs, Previous 232.2, Total Change -1.2 lbs
• Fat: Now 37.1%, Previous 37.6%, Total Change -0.5%
• H20: Now 42.6%, Previous 42.4%, Total Change +0.2%
• Muscle: Now 37.5%, Previous 37.4%, Total Change +0.1%

16 lbs to goal…

This tells me that I have been successful in changing my eating habits. While I did not count one calorie this week, I still dropped in weight and fat. Not stellar, actually half my usual drop, but still very encouraging.

Let’s review my goals from last week..

• Continue not eating after 8:00 pm

Been OK with this. Not perfect, but better…

• No Halloween candy (Well, minimize intake)

Yeah…riiiight….been MUCH worse…

• Continue food journal

Did not log one thing this week. While encouraging that I continued to lose weight, need to get back to this.

• Keep running

Not a problem here. Yesterday I ran 7.3 km, the farthest I have ever ran…

Next week, I am in Las Vegas. It’s been 8 years since our last attempt to get to Vegas. We were supposed to fly out September 13, 2001. Obviously, that did not happen. I am not going to worry about calories or supplements that week, but will try to fit a run in, as I will miss the 8km and a hill run. Then, the following week, I am in training for the first few days of the week. I always eat like crap when I am training, but will attempt to do better this trip. At least, I should be able to avoid eating at night!

Goals for this week

• Watch how much candy I pilfer from my son’s stash (I know I will eat some, but need to be careful)
• Do NOT eat after 8:00 pm, except on run nights.
• Restart food journal
• Start alternate exercise routine.

ciao for now…

In the midst of all this I also had a killer cold, but I stayed hydrated, and kept myself active (although I’m still not back at the gym because I’m lazy), and the results speak for themselves.

Also, last night, I totally ate a turkey dinner and had a piece of cake. Yeah, that’s right…I ate cake and lost 3 pounds. BOO YAAA KHAI!!!

• Weight: Now 236.8 lbs, Previous 239.8, Total Change -3 lbs
• Fat: Now 35.4%, Previous 36.2%, -.8
• H20: Now 43%, Previous 42.4%, Total Change +.6%
• Muscle: Now 37.3%, Previous 37.1%, +.2%

I am back down to my week 8 results, and I expect next week will be another steady 1-2 pound weight loss.

• Weight: Now 232.2 lbs, Previous 232.8, Total Change -0.6 lbs
• Fat: Now 37.6%, Previous 37.4%, Total Change +0.2%
• H20: Now 42.4%, Previous 42.3%, Total Change +0.1
• Muscle: Now 37.4%, Previous 37.4%, Total Change Nil

Well, down 0.6 lbs…huh? Same drop as last week…not quite a pound..dang!

Well, its been a boring week. Nothing too new on the fitness front. Still have not started the pushup/situp routine, still munching at night (although, much less this week) and still watching what I am eating closely.

I have a bad technology weekend, last one. I spammed my work with SQL Server alert emails and then, in a vain attempt to syncronize my Google Contacts with my iPhone, I factory-reset it, losing all of the food tracking I have done to this point. (Yes, I could have restored from a backup, but overwrote it with a new one.)

I’ve talking with a coworker on fitness, Mr. Muscles. As I know little to nothing about nutrion, I wanted to ensure that I was doing the right thing, counting the calories. While good, there were other areas I could try to improve my results. Example, I’ve doubled my intake of fish oil. Apparently, there’s a point at which my intake of fish oil will result in approximately 400 calories a day being burned, just form taking these…cool I says…

Also, with this 10K training course being a challenge, I was worried about healing fast enough. He suggested a recovery drink, to replace and ingest a high dose of protein after my work out and to only eat heavy carbs (pasta, etc) after I earn it by doing exercise. Will try these…

Goals for this week:

• Continue not eating after 8:00 pm
• No Halloween candy (Well, minimize intake)
• Continue food journal
• Keep running

ciao for now…