So...turns out I have a hole in my retina. I need laser surgery to correct it or I risk retinal detachment. Unfortunately, the recovery period (2 months) requires that I not do any strenuous exercise. As a result, the 20 Pound Challenge is officially on hold until later this summer.
Thanks for the support until now and hopefully you're all willing to come back and cheer for me again later in the year...
Wednesday, April 13, 2011
Sunday, April 10, 2011
Update
Today's weight: 152.6, at 13.2% bodyfat. Another small step in the right direction. Stepped up intake at 198 gm protein and 2895 calories.
Yesterday's workout was:
Chest press 103 lb x8.3 (5/5)
Leg press 315 lb x16 (5/5)
Yesterday's workout was:
Chest press 103 lb x8.3 (5/5)
Leg press 315 lb x16 (5/5)
Saturday, April 9, 2011
Needs encouragement
No data from yesterday--was staying with a friend from out of town. I did keep up protein and calorie consumption, but wanted to use the same scale for consistency's sake.
Today's weigh-in: down to 152.4, or only 0.2 lb higher than my starting weight. My goal was 2.5 lb per week, which Tim suggests is achievable, so I'm not really on track. Disappointing... Bodyfat at 13.2%, same as baseline, so that's good. Yesterday's intake: 165 gm protein and 2747 calories, both almost exactly on track. If I don't start seeing a trend upward, I guess I'll ramp up calories a little farther.
I realize I never explicitly stated my goal before, so here it is. My starting weight was 152.4 on 4/4/11. My goal is 172.4 lb in 8 weeks: by 5/30/11. I need to increase the pace...
The tape measure arrived today. Here's my starting measurements. There wasn't much lateral difference in the arm and leg measurements, so I'm just posting the measurements from my right (dominant) side.
Neck: 14.5"
Shoulders: 41.5"
Bicep: 12"
Forearm: 10.675"
Chest: 37.75"
Waist at navel: 33"
Hips (ass at widest): 35.75"
Thigh: 21"
Calf: 13.675"
A long way to go.
Off to the gym for the second lower body workout. I am going to WRECK THIS THING.
Today's weigh-in: down to 152.4, or only 0.2 lb higher than my starting weight. My goal was 2.5 lb per week, which Tim suggests is achievable, so I'm not really on track. Disappointing... Bodyfat at 13.2%, same as baseline, so that's good. Yesterday's intake: 165 gm protein and 2747 calories, both almost exactly on track. If I don't start seeing a trend upward, I guess I'll ramp up calories a little farther.
I realize I never explicitly stated my goal before, so here it is. My starting weight was 152.4 on 4/4/11. My goal is 172.4 lb in 8 weeks: by 5/30/11. I need to increase the pace...
The tape measure arrived today. Here's my starting measurements. There wasn't much lateral difference in the arm and leg measurements, so I'm just posting the measurements from my right (dominant) side.
Neck: 14.5"
Shoulders: 41.5"
Bicep: 12"
Forearm: 10.675"
Chest: 37.75"
Waist at navel: 33"
Hips (ass at widest): 35.75"
Thigh: 21"
Calf: 13.675"
A long way to go.
Off to the gym for the second lower body workout. I am going to WRECK THIS THING.
Thursday, April 7, 2011
...tastes like MSG and sadness
Seriously, if any of you decide to supplement with l-glutamine for any reason, please get caps or tabs instead of the powder. Nasty.
Today's weigh-in: 154.2 lb and 13.6% bodyfat. Not super sore from yesterday's lifting, so I think I need to keep pushing harder. 3506 calories and 170 gm protein yesterday. Probably gotta watch that calorie count...
Today's weigh-in: 154.2 lb and 13.6% bodyfat. Not super sore from yesterday's lifting, so I think I need to keep pushing harder. 3506 calories and 170 gm protein yesterday. Probably gotta watch that calorie count...
Wednesday, April 6, 2011
Recipe: Chicken Pecan Bulgur Burgers
These are delicious! The nutty sweetness of the caramelized onions works brilliantly with toasted pecans and bulgur. The smell of the nuts and cinnamon is lovely as they cook. I use dark meat and bind with eggs to help keep the patties moist after cooking.
Adapted from Kristen Swenson Hurst via Serious Eats
Yield: 8 burgers
Active time: 25 min, total time 60 min
Ingredients
1. Lay out the chicken on a sheet pan and freeze for 30 minutes, or until the edges are firm, but pieces are pliable.
2. Toast the pecans in a nonstick skillet over medium high heat, about 8 minutes or until fragrant. Remove immediately from hot pan and set aside to cool. Wipe out skillet.
3. Saute 1c of the onions with 2T olive oil and 2t salt until softened and golden, 7-10 minutes.
4. Soak the bulgur in 3 cups of cold water for 20 minutes. Pour into a fine mesh strainer and press to drain thoroughly and remove to a large bowl.
5. Remove the chicken from the freezer and place half of it in your food processor. Pulse for 12 - 15 one-second pulses, until the chicken is chopped nicely, but not mealy or pasty. Pick through the chicken to remove any gristle. Remove to the mixture with the bulgur. Repeat with the second half of the chicken.
6. Add the remaining 1/2c onion and the parsley to the food processor. Pulse until minced, scraping down the bowl as needed. Add salt, pepper, paprika, cinnamon, cayenne, and pulse to combine. Add eggs and pulse again to combine. Add to bowl with chicken and bulgur.
7. Chop the cooled pecans and add to the chicken mixture. Add the sauteed onions, and mix gently to combine with your hands. Form a small test patty and cook to check for seasoning. Form patties from remaining mixture and place on a sheet pan. Let stand for 30 min.
8. Heat 2T olive oil over medium heat, and cook the patties 4-5 min per side until browned and cooked all the way through. Garnish with a squeeze of citrus and some aioli if you're feeling fancypants. Buns are totally optional.
ESTIMATED nutrition information (per patty):
189 calories
13 grams fat, of which 2 gm saturated
6 gm carbohydrates, of which 2 gm fiber
12 gm protein
Adapted from Kristen Swenson Hurst via Serious Eats
Yield: 8 burgers
Active time: 25 min, total time 60 min
Ingredients
- 12 ounces boneless, skinless chicken thighs, cut into 1" chunks
- 1/3 cup pecans
- 1 1/2 medium onions, chopped
- 4 T tablespoons olive oil
- 2/3 cup bulgur wheat
- 1/4 cup loosely packed parsley leaves
- 1 teaspoon salt
- 1/4 to 1/2 teaspoon freshly ground black pepper
- 1 teaspoon paprika
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper
- 2 eggs
2. Toast the pecans in a nonstick skillet over medium high heat, about 8 minutes or until fragrant. Remove immediately from hot pan and set aside to cool. Wipe out skillet.
3. Saute 1c of the onions with 2T olive oil and 2t salt until softened and golden, 7-10 minutes.
4. Soak the bulgur in 3 cups of cold water for 20 minutes. Pour into a fine mesh strainer and press to drain thoroughly and remove to a large bowl.
5. Remove the chicken from the freezer and place half of it in your food processor. Pulse for 12 - 15 one-second pulses, until the chicken is chopped nicely, but not mealy or pasty. Pick through the chicken to remove any gristle. Remove to the mixture with the bulgur. Repeat with the second half of the chicken.
6. Add the remaining 1/2c onion and the parsley to the food processor. Pulse until minced, scraping down the bowl as needed. Add salt, pepper, paprika, cinnamon, cayenne, and pulse to combine. Add eggs and pulse again to combine. Add to bowl with chicken and bulgur.
7. Chop the cooled pecans and add to the chicken mixture. Add the sauteed onions, and mix gently to combine with your hands. Form a small test patty and cook to check for seasoning. Form patties from remaining mixture and place on a sheet pan. Let stand for 30 min.
8. Heat 2T olive oil over medium heat, and cook the patties 4-5 min per side until browned and cooked all the way through. Garnish with a squeeze of citrus and some aioli if you're feeling fancypants. Buns are totally optional.
ESTIMATED nutrition information (per patty):
189 calories
13 grams fat, of which 2 gm saturated
6 gm carbohydrates, of which 2 gm fiber
12 gm protein
Onward
Today's weigh in: 155.4, bodyfat 13.6%. Weird...I'm gonna consider it a fluke. Yesterday was 3116 calories and 178 grams of protein. Still no tape measure...come on, Amazon!
Second workout A today: Close grip supinated pulldown 100 lb x12.4 (5/5) - should probably up this to 120 next time, since I made it all the way to 12 reps. Shoulder press 70 lb x8.2 (5/5) - moving to 80 next time. Core work.
Trying a recipe for chicken bulgur burgers tonight--looks promising, but I'm tweaking it. If it works, I'll post here. Makes me feel better to rely on whole foods than on shakes when I'm below my protein target...
Second workout A today: Close grip supinated pulldown 100 lb x12.4 (5/5) - should probably up this to 120 next time, since I made it all the way to 12 reps. Shoulder press 70 lb x8.2 (5/5) - moving to 80 next time. Core work.
Trying a recipe for chicken bulgur burgers tonight--looks promising, but I'm tweaking it. If it works, I'll post here. Makes me feel better to rely on whole foods than on shakes when I'm below my protein target...
Tuesday, April 5, 2011
It is GO TIME
My magical package from GNC arrived on my doorstep yesterday. I'm starting all the supplements today. Here are my observations so far:
Yesterday's food journal looked like this:
- Taking all these pills makes me feel like a lab rat
- Remembering which ones to take 3x per day and which to take at other intervals is complicated
- l-glutamine tastes like ASS (and I am taking this crap eight times per day?!)
- I am still sore from Sunday's workout
Yesterday's food journal looked like this:
- Protein shake made with 2c whole milk
- Coffee with 2T half-and-half
- 2T hummus
- Pita wedge
- 2T tabbouleh
- 2 1/2 c green beans, roasted red peppers, pickled artichoke hearts
- 2 c pasta with red sauce and braised pork ribs
- 1/4c dried apricot
- 1/4c dried papaya
- Double cheeseburger
- 4 oz french fries
- 1 oz peppermint bark
Monday, April 4, 2011
Weigh-in
I bought a scale last night so that I could weigh in each day at home. The scale does have a bodyfat calculation function, so I'll use that as a benchmark as well and make sure it doesn't trend upward. I weighed in this morning less than I was expecting: 152.4 lb. The bodyfat calculation shows 13.2% bodyfat. This puts me at 132.3 lb of lean bodyweight.
This means I overestimated my caloric consumption and protein consumption targets. Caloric consumption of 20 cal per 10 lb of lean bodyweight for 10 lb higher than my current weight means I should be aiming for 20 * 142 = 2,840 cal per day. Protein should be 1.25 * 132 = 165 gm protein per day.
I'll plan to start increasing my protein and caloric consumption on Wednesday. I understand the supplements will be here today, so I want a day with them in my system before I start. In the meantime, I made Alton's beef jerky recipe, so my whole house smells like delicious beefy goodness.
And when the tape measure arrives, I'll be posting a "before" photo and starting measurements. Bring it.
This means I overestimated my caloric consumption and protein consumption targets. Caloric consumption of 20 cal per 10 lb of lean bodyweight for 10 lb higher than my current weight means I should be aiming for 20 * 142 = 2,840 cal per day. Protein should be 1.25 * 132 = 165 gm protein per day.
I'll plan to start increasing my protein and caloric consumption on Wednesday. I understand the supplements will be here today, so I want a day with them in my system before I start. In the meantime, I made Alton's beef jerky recipe, so my whole house smells like delicious beefy goodness.
And when the tape measure arrives, I'll be posting a "before" photo and starting measurements. Bring it.
Workout 2
My second workout was yesterday. The lifts were the slight decline chest press and the leg press.
With the chest press, I started with 70 lb of plate weights, and the machine's starting resistance is 8 lb. I worked my way up to a set at 130 lb of plate weights before I failed. This meant my starting weight for the single set to failure was 0.7 * (125 + 8) = 93.1 lb, less starting resistance of 8 lb. This worked out to 42.5 lb of plate weights on either side. I did a set at a 5/5 cadence, and only made it to six reps, so this was a challenging start. My seat setting was 5 on this machine, another isolateral Hammer.
For the leg press, the starting resistance wasn't labeled, but I guessed about 25 lb. It's a standard Icarian sled-style leg press, so if anyone knows a more accurate number than what I've got here, please let me know. I started somewhere in the range of 250 lbs of plate weights total and worked my way up to 390 lbs of plate weights before I failed at the f/2 cadence. This means my starting weight was 0.7 * (380 + 25) = 283.5, less the starting resistance of 25 lbs. This works out to 130 lb of plate weights on each side of the sled. I was able to complete 10 reps, which is the prescription on this lift. I think I need to carefully pay attention to range of motion on this lift going forward and make sure that I'm really lowering the weight as far as I should.
Tim recommends 3 minutes at 85 rpm or higher on a stationary bike following this workout to minimize soreness, so I did that. (Still a little sore this morning, but not bad.) I did the same two core exercises, and that was my workout. I was able to finish all 10 of the myotactic crunches, so I'll add a 2.5 lb dumbbell next time.
Also on rereading the book last night, I wasn't quite interpreting the set to failure correctly. I understand now that I should continue reps past seven, until failure. So that's the plan!
With the chest press, I started with 70 lb of plate weights, and the machine's starting resistance is 8 lb. I worked my way up to a set at 130 lb of plate weights before I failed. This meant my starting weight for the single set to failure was 0.7 * (125 + 8) = 93.1 lb, less starting resistance of 8 lb. This worked out to 42.5 lb of plate weights on either side. I did a set at a 5/5 cadence, and only made it to six reps, so this was a challenging start. My seat setting was 5 on this machine, another isolateral Hammer.
For the leg press, the starting resistance wasn't labeled, but I guessed about 25 lb. It's a standard Icarian sled-style leg press, so if anyone knows a more accurate number than what I've got here, please let me know. I started somewhere in the range of 250 lbs of plate weights total and worked my way up to 390 lbs of plate weights before I failed at the f/2 cadence. This means my starting weight was 0.7 * (380 + 25) = 283.5, less the starting resistance of 25 lbs. This works out to 130 lb of plate weights on each side of the sled. I was able to complete 10 reps, which is the prescription on this lift. I think I need to carefully pay attention to range of motion on this lift going forward and make sure that I'm really lowering the weight as far as I should.
Tim recommends 3 minutes at 85 rpm or higher on a stationary bike following this workout to minimize soreness, so I did that. (Still a little sore this morning, but not bad.) I did the same two core exercises, and that was my workout. I was able to finish all 10 of the myotactic crunches, so I'll add a 2.5 lb dumbbell next time.
Also on rereading the book last night, I wasn't quite interpreting the set to failure correctly. I understand now that I should continue reps past seven, until failure. So that's the plan!
Friday, April 1, 2011
First workout: upper body
I've decided that I'm going to do the machine-based workouts, since the goal is really to work out until you fail. If I'm doing overhead lifts, failure means there's some real risk of dropping free weights on myself, and I don't have a regular spotter that I can rely on. So even though machines are arguably less effective, this is gonna be my direction.
I went to the gym to try the first workout. There are only two lifts: close-grip supinated pull-down and machine shoulder press. For the pull-down, I used a standard lat pulldown machine, and for the machine shoulder press, I used an isolateral Hammer machine (each arm moves independently). I used a straight bar on the pulldown. My bench setting on the Hammer was 7, and starting resistance on the Hammer was 10 lb unloaded.
The first time through each of the workouts is focused on determining your starting weights. I started with the pulldown. To determine starting weight, he suggests doing a set of five with a fast pull and two-second release (the "f/2 cadence"). If you can complete that set, increase the weight by 10% or 10 lb, whichever is less, wait 60 sec, and do the next set. Continue to increase the weight until you can't complete a set.
I started with 90 lb on the pulldown, and was able to get up to 140 lb before I failed to complete the set. The instructions say to take 70% of the weight of the last set you did complete and start there for workouts going forward. This means I started at 90 lb, and did my first "set to failure" with a five sec pull and five second release (the "5/5 cadence"), seven reps, at 90 lb. I was able to complete this set, and will move up to 100 lbs next time I do this workout.
On the shoulder press, I started with 25 lb plates on each side (60 lb total resistance), and repeated the same process. I got to 110 lb total resistance before failing at the f/2 cadence, and the reduction was 60% instead of 70% for this lift, so that means my starting weight was 65 lb total resistance on the shoulder press. I did a 5/5 set of 7 reps, and was able to finish that set, so I'll increase the weight to 70 lb for the next workout.
I did the myotactic crunch and the charmingly-named "cat vomit" exercise for abs, and called it a day.
I went to the gym to try the first workout. There are only two lifts: close-grip supinated pull-down and machine shoulder press. For the pull-down, I used a standard lat pulldown machine, and for the machine shoulder press, I used an isolateral Hammer machine (each arm moves independently). I used a straight bar on the pulldown. My bench setting on the Hammer was 7, and starting resistance on the Hammer was 10 lb unloaded.
The first time through each of the workouts is focused on determining your starting weights. I started with the pulldown. To determine starting weight, he suggests doing a set of five with a fast pull and two-second release (the "f/2 cadence"). If you can complete that set, increase the weight by 10% or 10 lb, whichever is less, wait 60 sec, and do the next set. Continue to increase the weight until you can't complete a set.
I started with 90 lb on the pulldown, and was able to get up to 140 lb before I failed to complete the set. The instructions say to take 70% of the weight of the last set you did complete and start there for workouts going forward. This means I started at 90 lb, and did my first "set to failure" with a five sec pull and five second release (the "5/5 cadence"), seven reps, at 90 lb. I was able to complete this set, and will move up to 100 lbs next time I do this workout.
On the shoulder press, I started with 25 lb plates on each side (60 lb total resistance), and repeated the same process. I got to 110 lb total resistance before failing at the f/2 cadence, and the reduction was 60% instead of 70% for this lift, so that means my starting weight was 65 lb total resistance on the shoulder press. I did a 5/5 set of 7 reps, and was able to finish that set, so I'll increase the weight to 70 lb for the next workout.
I did the myotactic crunch and the charmingly-named "cat vomit" exercise for abs, and called it a day.
Getting started: supplements and diet plan
So here it is. I'm gonna give this thing a try. I'm doing this for reasons of personal vanity, primarily. After losing 20 lb about two and a half years ago, I've been working out steadily, primarily lifting and some cardio, three times per week. I haven't seen any mass gains, and though I feel healthy and good, I've aspired to add weight for some time, and my current plan isn't accomplishing that goal. So I'm trying something new, and different. My goal is to add 10 lb per month of lean muscle for two months.
I'll be following the "Geek to Freak" prescription, and information from "Occam's Protocol I" and "Occam's Protocol II" in 4HB.
Yesterday I ordered supplements online. Here's what I picked up:
Cissus Quadrangularis - 2,400 mg, three times per day: to prevent excess fat gain while eating so many calories
Alpha-lipoic acid, 300 mg, 30 min before each whole-food meal: to increase muscular absorption of calories
L-glutamine, 10 gm every 2 hrs to total 80 gm per day for the first 5 days, then 10-30 gm post workout: to increase absorption of nutrients from whole foods
Creatine monohydrate, 20 gm a day for 7 days, then 3.5 gm in the morning and at night: to increase protein synthesis and force production when lifting
I have already done my creatine loading period, so I'll just continue that twice per day as he suggests.
Today I also ordered the one-handed tape measure Tim recommended. I'm planning to track total inches as well as weight to measure progress.
As far as diet goes, this will be a big shift for me. Tim recommends 20 calories per day for each 10 lb of lean body mass for 10 pounds more than your current body mass. Since I am estimating that I have 150 lb of lean body mass, that means my target caloric intake is 3,200 calories per day. Tim also recommends 1.25 gm of protein per day for each pound of lean bodyweight, so with the same base assumption, I'm targeting 187.5 gm of protein intake per day. Yeesh...
I estimate I'm currently eating between 2,000 and 2,200 calories per day, so I'll be eating 50% more calories than I'm used to. And 187.5 gm is WAY more protein than I'm currently eating. While I do plan to use protein supplements (primarily whey powder), I want to try to eat as much protein from whole foods as possible. I looked up some information on the amount of protein in whole foods:
3.5 oz chicken breast: 30 grams
3.5 oz fish: 30 grams
6 oz can of tuna: 40 grams
1 oz beef: 7 grams
1 slice bacon: 3 grams
1 egg: 6 grams
1 cup milk: 8 grams
1 cup yogurt: 8 - 12 grams
2 T peanut butter: 8 grams
Time to bust out Alton's beef jerky recipe again...
In order to get a better sense of where I am now in terms of caloric consumption and protein intake, I'm going to use the Muscle Gainer app on my iPhone. I'm not confident of my ability to track this accurately in my head, and I tend to lose physical dead-tree-based systems.
Wish me luck!
I'll be following the "Geek to Freak" prescription, and information from "Occam's Protocol I" and "Occam's Protocol II" in 4HB.
Yesterday I ordered supplements online. Here's what I picked up:
Cissus Quadrangularis - 2,400 mg, three times per day: to prevent excess fat gain while eating so many calories
Alpha-lipoic acid, 300 mg, 30 min before each whole-food meal: to increase muscular absorption of calories
L-glutamine, 10 gm every 2 hrs to total 80 gm per day for the first 5 days, then 10-30 gm post workout: to increase absorption of nutrients from whole foods
Creatine monohydrate, 20 gm a day for 7 days, then 3.5 gm in the morning and at night: to increase protein synthesis and force production when lifting
I have already done my creatine loading period, so I'll just continue that twice per day as he suggests.
Today I also ordered the one-handed tape measure Tim recommended. I'm planning to track total inches as well as weight to measure progress.
As far as diet goes, this will be a big shift for me. Tim recommends 20 calories per day for each 10 lb of lean body mass for 10 pounds more than your current body mass. Since I am estimating that I have 150 lb of lean body mass, that means my target caloric intake is 3,200 calories per day. Tim also recommends 1.25 gm of protein per day for each pound of lean bodyweight, so with the same base assumption, I'm targeting 187.5 gm of protein intake per day. Yeesh...
I estimate I'm currently eating between 2,000 and 2,200 calories per day, so I'll be eating 50% more calories than I'm used to. And 187.5 gm is WAY more protein than I'm currently eating. While I do plan to use protein supplements (primarily whey powder), I want to try to eat as much protein from whole foods as possible. I looked up some information on the amount of protein in whole foods:
3.5 oz chicken breast: 30 grams
3.5 oz fish: 30 grams
6 oz can of tuna: 40 grams
1 oz beef: 7 grams
1 slice bacon: 3 grams
1 egg: 6 grams
1 cup milk: 8 grams
1 cup yogurt: 8 - 12 grams
2 T peanut butter: 8 grams
Time to bust out Alton's beef jerky recipe again...
In order to get a better sense of where I am now in terms of caloric consumption and protein intake, I'm going to use the Muscle Gainer app on my iPhone. I'm not confident of my ability to track this accurately in my head, and I tend to lose physical dead-tree-based systems.
Wish me luck!
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