Lunch: tuna (in water 140g); lentil/bean/onion/sweetcorn salad; avacado; water
Snack: carrots; pickled onions
Dinner: roast chicken; roasted vegetables; lentil/bean/onion/sweetcorn salad; water
I had some gravy on the chicken. Not too much though.
Not sure about the avacado. These are one of the two permitted fruits, and only to be eaten in restricted quantities. It was a small one (and soft and delicious).
Lots of water today.
I ate a lot, but no cheats apart from the gravy. If I am down any more weight in the morning, I will be surprised, simply due to the mass of beans, etc..
Thursday, March 31, 2011
day #4 : fat percentages & measurement
We have, after only 3 days...
According to my scale, the percent fat has remained 23% (no decimal places). This got me thinking about the weight of fat this equates to.
First I assume that the best case is that 23% on my scale equated to 23.9%; and that this morning 23% equates to 23.0%. This would produce...
This is optimistic, so what 's the worst case, where 23% at the start equated to 23.0%; and 23% now equated to 23.9%...
Now if the proportion remained the same, where 23% equated to 23.5% both at the start and now, we have...
Hmmmm.
Let's say somewhere between 0.4kg and 1.2kg of fat lost. That's between 1 and 3 packs of butter!
The question is, how accurate is the fat measurement of the scale? There's always the question of skin resistance, hydration and so on.
start weight 91.0 kg
morning #4 weight 89.2 kg
difference -1.8 kg
According to my scale, the percent fat has remained 23% (no decimal places). This got me thinking about the weight of fat this equates to.
First I assume that the best case is that 23% on my scale equated to 23.9%; and that this morning 23% equates to 23.0%. This would produce...
start % fat 23.9% x 91.0 = 21.7 kg
day # % fat 23.0% x 89.2 = 20.5 kg
difference -1.2 kg fat.
This is optimistic, so what 's the worst case, where 23% at the start equated to 23.0%; and 23% now equated to 23.9%...
start % fat 23.0% x 91.0 = 20.9 kg
day # % fat 23.9% x 89.2 = 21.3 kg
difference +0.4 kg fat.
Now if the proportion remained the same, where 23% equated to 23.5% both at the start and now, we have...
start % fat 23.5% x 91.0 = 21.4 kg
day # % fat 23.5% x 89.2 = 21.0 kg
difference -0.4 kg fat.
Hmmmm.
Let's say somewhere between 0.4kg and 1.2kg of fat lost. That's between 1 and 3 packs of butter!
The question is, how accurate is the fat measurement of the scale? There's always the question of skin resistance, hydration and so on.
day #4 : morning post
weight: 89.2 kg
% lard: 23 %
breakfast: 3 x poached egg (pepper & green tabasco); coffee; half-litre water.
Another 0.2 kg drop this morning. That makes a drop of 1.8 kg over the 3 days, which is better result than I expected. This is despite the fact that I have not done any exercise this week, except a small amount of walking.
My fat level has remained constant, so I hope to see a drop there in the next week.
One of the things that interests me is the mental side of this, or any other, diet. As the book mentions, just monitoring & recording, but doing nothing else, can have an effect. Also there is 'expectation management'. I do not want to set myself up for disappointment, as this the start of demotivation.
On the subject of expectation, if I could keep up a 200g daily drop, I would be more than happy, but I think that 1.2kg a week (I'll exclude cheat day) is too much.
Perhaps it is better to stick with my three longer-term fat-loss goals (now-> 19%-> 15% -> 12%) and be happy with any kind of downward trend on my weight and lard charts as I work towards them.
% lard: 23 %
breakfast: 3 x poached egg (pepper & green tabasco); coffee; half-litre water.
Another 0.2 kg drop this morning. That makes a drop of 1.8 kg over the 3 days, which is better result than I expected. This is despite the fact that I have not done any exercise this week, except a small amount of walking.
My fat level has remained constant, so I hope to see a drop there in the next week.
One of the things that interests me is the mental side of this, or any other, diet. As the book mentions, just monitoring & recording, but doing nothing else, can have an effect. Also there is 'expectation management'. I do not want to set myself up for disappointment, as this the start of demotivation.
On the subject of expectation, if I could keep up a 200g daily drop, I would be more than happy, but I think that 1.2kg a week (I'll exclude cheat day) is too much.
Perhaps it is better to stick with my three longer-term fat-loss goals (now-> 19%-> 15% -> 12%) and be happy with any kind of downward trend on my weight and lard charts as I work towards them.
Wednesday, March 30, 2011
day #3 : wrap up
Lunch: tuna (in water 140g); lentil & bean salad with sweetcorn; chopped peppers; water
Snack: none (I was at the garage for ages)
Dinner: lamb pot with blanched almonds; stir-fry veg; lentil & bean salad (again); water
The lamb dish had some apricots in it, so there's my first 'cheat'. The greater need is to fit in with what the family are eating. I replaced the couscous that they had with veg and bean salad, so not too bad.
I was not hungry today, which was great. Strangely though after I had eaten my dinner, I felt hungry then. After a delay and some water and a coffee, I was fine and full. Is this something to do with beans & water? I reckon it is.
Snack: none (I was at the garage for ages)
Dinner: lamb pot with blanched almonds; stir-fry veg; lentil & bean salad (again); water
The lamb dish had some apricots in it, so there's my first 'cheat'. The greater need is to fit in with what the family are eating. I replaced the couscous that they had with veg and bean salad, so not too bad.
I was not hungry today, which was great. Strangely though after I had eaten my dinner, I felt hungry then. After a delay and some water and a coffee, I was fine and full. Is this something to do with beans & water? I reckon it is.
day #3 : morning post
weight: 89.4 kg
% lard: 23 %
breakfast: 3 x poached egg (pepper & green tabasco); coffee; half-litre water.
I was pleasantly surprised to see a 0.4 kg drop this morning. I ate a fair weight of food yesterday and failed to do a poo. Only the third day and so my body must still be adapting to the sudden change in diet. My conclusion is that the water is flushing something out.
I was also up in the night for a piss again.
Still very early days, but the breakfast is easy. Eggs in the morning is fine for me. No problem fitting it in to the usual morning rush either:
0745 alarm & up
0750 get children up / brush teeth / dressed
0705 childrens' breakfast ready
0710 eggs cooking & coffee on
0720 breakfast for me!
0725 shower & dress
0740 shoes on and out to meet the school bus
0810 dishes done & leave home for work
The wife leaves for work early, so just enough time for her to complain about the smell of the eggs before she goes!
% lard: 23 %
breakfast: 3 x poached egg (pepper & green tabasco); coffee; half-litre water.
I was pleasantly surprised to see a 0.4 kg drop this morning. I ate a fair weight of food yesterday and failed to do a poo. Only the third day and so my body must still be adapting to the sudden change in diet. My conclusion is that the water is flushing something out.
I was also up in the night for a piss again.
Still very early days, but the breakfast is easy. Eggs in the morning is fine for me. No problem fitting it in to the usual morning rush either:
0745 alarm & up
0750 get children up / brush teeth / dressed
0705 childrens' breakfast ready
0710 eggs cooking & coffee on
0720 breakfast for me!
0725 shower & dress
0740 shoes on and out to meet the school bus
0810 dishes done & leave home for work
The wife leaves for work early, so just enough time for her to complain about the smell of the eggs before she goes!
Tuesday, March 29, 2011
day #2 : wrap up
Lunch: tuna (in water 140g); bean salad (from yesterday) with tomato & sweetcorn; water
Snack: 5 carrots; 2 x sun-dried tomato; coffee (black/strong); tea (no milk)
Dinner: chicken (hot marinade); salad; haricots blancs; water
I was hungry during the morning and the afternoon. The sun-dried tomato was excellent. It really filled the hole. I can't say that the carrots, though bulkier, were as effective.
As I am not at work this week, I think too much about the diet. It is handy that I can try out things that I can take to work; but I reckon this will be easier when I am at work next week.
Also, I need to drink more water.
 |
| looks like yesterday's, but with tomato |
Snack: 5 carrots; 2 x sun-dried tomato; coffee (black/strong); tea (no milk)
Dinner: chicken (hot marinade); salad; haricots blancs; water
I was hungry during the morning and the afternoon. The sun-dried tomato was excellent. It really filled the hole. I can't say that the carrots, though bulkier, were as effective.
As I am not at work this week, I think too much about the diet. It is handy that I can try out things that I can take to work; but I reckon this will be easier when I am at work next week.
Also, I need to drink more water.
day #2 : morning post
weight: 89.8 kg
% lard: 23 %
breakfast: plain omelette (3 egg whites & 2 yolks); coffee; half-litre water.
That's quite a drop in mass in one day: 1.2 kg. I put it down to water loss, as I was up twice in the night for a piss. That is not normal, so perhaps the diet is having an effect on my body already. I reckon I ate less than usual yesterday, which has got to help too.
Breakfast omelette was too bland. It was quick, but the lesson is to prepare some onions & peppers to go on it, the night before.
In effect, I have swapped my daily porridge for eggs. My coffee remains a constant: strong & black, ground from beans myself (Lavazza Gold at the moment).
% lard: 23 %
breakfast: plain omelette (3 egg whites & 2 yolks); coffee; half-litre water.That's quite a drop in mass in one day: 1.2 kg. I put it down to water loss, as I was up twice in the night for a piss. That is not normal, so perhaps the diet is having an effect on my body already. I reckon I ate less than usual yesterday, which has got to help too.
Breakfast omelette was too bland. It was quick, but the lesson is to prepare some onions & peppers to go on it, the night before.
In effect, I have swapped my daily porridge for eggs. My coffee remains a constant: strong & black, ground from beans myself (Lavazza Gold at the moment).
Monday, March 28, 2011
day #1 : wrap up
My measurements for Total Inches (or centimetres in this case): (arm1 + arm2 + waist + hips + leg1 + leg2). That comes to (33.5 + 33.0 + 94 + 91 + 63 + 62) = 376.5.
Not a bad first day, but then the first day is probably the easiest. I am not hungry and that is the main thing.
Still no real plan as I have dived straight in, but the plan such as it is:
- no porridge for breakfast
- no dairy at all, in fact
- no bread, pasta or rice
- no beer
- yes to eggs for breakfast (where do you get pourable whites?)
- yes to lots of chicken
- yes to beans and lots of vegetables
- yes to a calorie spike on Sunday.
Not a bad first day, but then the first day is probably the easiest. I am not hungry and that is the main thing.
Still no real plan as I have dived straight in, but the plan such as it is:
- no porridge for breakfast
- no dairy at all, in fact
- no bread, pasta or rice
- no beer
- yes to eggs for breakfast (where do you get pourable whites?)
- yes to lots of chicken
- yes to beans and lots of vegetables
- yes to a calorie spike on Sunday.
day #1 : dinner
Chicken breast, bean salad and grilled vegetables. And a little Nandos hot sauce for some flavour.
day #1 : lunch
It's the first day and I'm not working so plenty of time to find some lunch.
Bean salad it is: haricots blancs, fine broad beans, sweetcorn, onions. I am not going to cook, so I need something I can do daily with little time and effort.
For today's bean salad I finally chopped the onions, opened the tins of beans & sweetcorn and rinsed. Then I simply combined and seasoned with a little olive oil, a little wine vinegar, pepper, and green Tabasco.
I made enough for two large servings (today and tomorrow) and served it with a tin of tuna (140g in water). Not bad!
Bean salad it is: haricots blancs, fine broad beans, sweetcorn, onions. I am not going to cook, so I need something I can do daily with little time and effort.
 |
| looks strange. tastes strangely delicious. |
I made enough for two large servings (today and tomorrow) and served it with a tin of tuna (140g in water). Not bad!
day #1 : the first chart
The summary chart will be posted at least weekly. There's a page for each of the individual charts too.
 |
| Nothing to see here (yet)... |
day #1 : morning post
mass: 91.0 kg
% lard: 23 %
Morning checks are done as soon as I get up after going to the bog and brushing my teeth.
I would prefer the recommended method of drinking a litre of water, waiting and flushing before weighing; but the most important thing is simplicity and consistency.
breakfast: 2 x poached eggs with pepper; coffee.
% lard: 23 %
Morning checks are done as soon as I get up after going to the bog and brushing my teeth.
I would prefer the recommended method of drinking a litre of water, waiting and flushing before weighing; but the most important thing is simplicity and consistency.
breakfast: 2 x poached eggs with pepper; coffee.
Sunday, March 27, 2011
equipment
My equipment is a Tanita TBF-611 scale. I have had it for years and it works (and is hardly used). It doesn't really matter if it is accurate, so long as it is consistent. All measurements (weight / percent lard) will be from this scale.
Also I have a tape measure. When I weigh myself in the morning for my start weight/lard, I will also do the starting total centimetres: arms, waist, hips, legs.
Tomorrow we start: breakfast will be two eggs (within an hour of waking!).
The plan still requires work, so we'll take it from there.
Also I have a tape measure. When I weigh myself in the morning for my start weight/lard, I will also do the starting total centimetres: arms, waist, hips, legs.
Tomorrow we start: breakfast will be two eggs (within an hour of waking!).
The plan still requires work, so we'll take it from there.
Saturday, March 26, 2011
me
So from some of my prescribed 98 pages that I have read so far, two key points that come out are measurement & motivation.
As I mentioned I'm 41. My weight is 14 stone 4 pounds and I'm just over 5 foot 10. Time to work in kilos and centimetres, just to make things easier. That makes me 179cm tall.
My start weight then: 91 kg. My objective: shed some fat. Anything else is a bonus.
I am active, but only when not at work. For eight hours a day I sit behind a desk in an office. This is something that I would also like to change, but inactivity pays well!
I try and do three sessions a week, but these vary from 30 minutes to 2 hours.
We have a gym at work and showers so that we can run at lunch time. Rugby training is once per week with twelve games between October and April. I also ride my mountain bike.
For the first week, I will be following just the diet, due to a painful coccyx injury. From the second week, I will add some exercise. I need to read more to see what would be the most effective.
For the motivation part we need some 'before' photos. Photographing my self in only my pants seems a little weird. It is going to be worth it. I am off to find my camera.
As I mentioned I'm 41. My weight is 14 stone 4 pounds and I'm just over 5 foot 10. Time to work in kilos and centimetres, just to make things easier. That makes me 179cm tall.
My start weight then: 91 kg. My objective: shed some fat. Anything else is a bonus.
I am active, but only when not at work. For eight hours a day I sit behind a desk in an office. This is something that I would also like to change, but inactivity pays well!
I try and do three sessions a week, but these vary from 30 minutes to 2 hours.
We have a gym at work and showers so that we can run at lunch time. Rugby training is once per week with twelve games between October and April. I also ride my mountain bike.
For the first week, I will be following just the diet, due to a painful coccyx injury. From the second week, I will add some exercise. I need to read more to see what would be the most effective.
For the motivation part we need some 'before' photos. Photographing my self in only my pants seems a little weird. It is going to be worth it. I am off to find my camera.
a first read
I sat down to read the book and the first advice is to not read the whole book. As I read more, I really like that the advice is based on the reality of my life and making changes to that: not a radical new life.
The writing style is not too earnest. There are a few of the gushing anecdotes that I have seen before in such (American) advice books, but not too many.
So my goal is fat loss and the prescription is only 98 pages! I am going to get on and read this so that we can make a plan...
The writing style is not too earnest. There are a few of the gushing anecdotes that I have seen before in such (American) advice books, but not too many.
So my goal is fat loss and the prescription is only 98 pages! I am going to get on and read this so that we can make a plan...
Friday, March 25, 2011
buying the book is the easy bit
It was not long ago that I suddenly noticed that I was really 41. It was no use any more kidding myself I was still young. Rugby is still fun, but a photo of me in action did not match the old image in my mind. Now, I reckon I'm pretty healthy for my age, but there's no getting away from the fact that I'm too fat. But what to do?
So I was reading Wired magazine. As usual it was packed with things that appealed to me. Then I came to the interview with Tim Ferriss. Here was something that grabbed my attention.
The 'four hour body'? The book arrived from Amazon this week.
This blog is the story of my progress...
So I was reading Wired magazine. As usual it was packed with things that appealed to me. Then I came to the interview with Tim Ferriss. Here was something that grabbed my attention.
The 'four hour body'? The book arrived from Amazon this week.
This blog is the story of my progress...
Subscribe to:
Comments (Atom)