2013

Well, as we approach 2013, I've had a few weeks where the Xmas 'cheer' has been constant. I have gone off the rails slightly, still working out at Leisuredome Gym but haven't walked for a few weeks.

Funny how slightly paranoid I've become over putting on weight - in a small way, I can sort of see how those with eating disorders may be unable to see their actual physicality, instead, perceiving how they look outwardly from their minds eye.

I still plan to lose a further 5kg or 5cm - no real time frame but maybe by August 2013? Coincides with my 52nd birthday and the 2013 City to Surf.

In 2013, I might tweak my gym routines, maybe switch body parts, frequency etc. Plus, nutritionally I may need to cut back on serving sizes and/or add a little extra protein between main meals. If I begin preparations for City to Surf in February, I can finally crack the 100 minute mark and ultimately reach my weight or circumference goals.

State of The Nation

My weight is now 95 KG - waist size down to 97 cm, so 10 KG lost and over 10 cm off waist since started beginning of this calendar year. In addition to creatine-mono hydrate and whey protein isolate, have also started supplementing with L-Carnitine capsules.
Unfortunately in mid October, I developed tendinopathy in right elbow - classically called tennis elbow. I did it testing myself by seeing if I could do chin ups since I lost the weight and have gained in strength in back exercises. Turns out I could, doing 4 reps and could have done a few more except for pain in right elbow. Pain got progressively worse after pull downs and cable rows to the point I had to stop single Dumb Rows after 1 set.
I did another leg workout and limited chest & triceps workouts but decided to rest elbow. Last workout 31 October - then had business trip in Brisbane, daughters 16th birthday, Melbourne up and finally golf trip away 8-12 Nov.
Saw a physio before that - confirmed my diagnosis and so have rested and applied ice/heat plus stretching. it's still not 1005 but I'll go back to the Dome on Monday and if required, work around it. Will also commence a daily cardio (probably walking) except for Leg days. really want to get to 90KG or 92ccm waist, whatever comes first. measured myself for a business shirt recently and have dropped a collar size (down from 48 to 46)!
Love it.

Plateau weight but better shape

Since last post, weight has remained steady at 97kg, but my muscle tone and shape has improved. Getting compliments from fellow gym rats that my upper torso in particular has improved. I suspect it is more to do with better muscularity and less fat. Having said that, I have seen some increases in poundages especially in arms and back, with strength gains in quads.
Started getting ready for City To Surf 2012, August. Feel much better doing 5 to 7 klm walks with less weight to bear. Even have Incorporated some jogging in the walks. Average times so far are on or just under 7m30s per klm. New ASICS help, but getting shin splint pain on front left shin, which oddly feels better when I jog?
Maybe as my body gets more used to the walking/running, the shin pain will dissipate.

Supplementing

Decided to take Creatine Mono hydrate to help me with energy levels during my training. I did some research and then spoke with Joe Schifiletti and Con from my gym who confirmed that a) it works and b) it doesn't bulk you up but rather add intra-muscular fluid. So I might appear heavier on the scales but not fatter. So I weighed my self on 21st March before beginning to supplement. I weighed in at 97.5kg, and my clothes are really fitting well, actually got into 38" stretch stone wash jeans (perhaps a little dated but still).
Haven't weighed my self since, and frankly not really interested. But I do want to strip away dome more fat - so I think I can't ignore cardio any longer. Need to get 30 minutes per day in I reckon. Will need to invest in replacement set of sports shoes - waiting for another Paul's Warehouse special :)

Latest weigh in

During Friday 2/3/2012 Chest/Tricep workout, I noticed a hint of artery/vein on biceps, so thought I'd weigh myself. I was 98.75KG, so have dropped a little more but importantly, waist seems to be getting a little smaller, have had to punch another hole in a few belts! More incentive to keep it up regarding diet and to start more cardio!

Results

I was being told by my wife and daughter that I had lost weight. I could see that my clothes were a little more comfortable over the past 2 weeks. But I was reluctant to weigh myself because with my weight training seeing increased lifting (bigger weights), I was worried that the fat loss would be countered by muscle gain and so not show on the sales.
Thursday 9th Feb I decided to see how the scales would reflect my diet/training program. My weight (clothed including joggers) was 99.5KG!!!! Been a long time since I was under 100KG - very chuffed.
Motivated even more, I am going to resume cardio by walking several times per week with City to Surf in August as my target.

Thinking

Having done some more research and asked a few opinions from some bodybuilding forums, seems the rationale or science behind the new program is questionable. I will look to modify a little - still reduce complex or starchy carb content, but more flexible around the 'grazing' style of eating 7-8 meals per day. Like the oats and egg white omelette for breakfast, but could reduce tuna intake, especially the meal after dinner. Weighed myself after gym on Wednesday, dropped a kilo so not too unhappy with that given I haven't been doing any cardio for a while.

Starting to eat cleaner

Well, bit the bullet and approached Joe at my gym (Leisuredome) for a food program to help me change the way I look. Got fed up with my ever expanding waist line, so re-joined the gym 12 months ago. Dropped about 3KG in the first 3 months but seemed to have plateaued.
Joe gave me a diet that is just over 2000 calories p/day, spread out over 7 smaller meals. He shifted the timing and quantity of carbohydrates so that most are consumed in the morning, with only pre and post workout meals containing carbs. Its a little difficult at first, cooking and preparing 3 meals to take to work.
Breakfast is OK, oats with fruit followed by 5 egg white omelette, next meal is 120g tuna or chicken with salad, lunch is 150g chicken or fish with veggies (obviously no starchy carbs, so I have broccoli, zucchini, cauliflower, beans etc. Pre-workout is good, cup of pasta, 100g lean mince with quarter cup tomato sauce (which I use bolognese). Post-workout is chicken or fish, veggies and a cup of steamed rice. Next meal is tuna again followed by almonds as last meal.
Hardest part was the egg omelette as I didn't want to waste the egg yolks, so I have frozen them, and I guess I can use them to make something later? Found a good alternative to using the eggs for the omelette - you can buy frozen egg whites in Coles, so that saves me 3 dozen eggs per week!It's day 6 and so far, not feeling hunger although missing sweet things, might get some chromium picolinate to balance blood sugars against carb reduction.
Training is going good - injury free, hope to see some change in waist line soon. Some days are tougher, like golf but even then, I am realistic so having a beer or 2 (light beer) is OK. Will blog again in a week or so.