tag:blogger.com,1999:blog-39177915351404840522024-03-04T21:31:37.751-07:00Keith Barrows“Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, champagne in one hand – strawberries in the other, body thoroughly used up, totally worn out, and screaming ‘Woo hoo – what a ride!’”Anonymoushttp://www.blogger.com/profile/08156182913992086160noreply@blogger.comBlogger1130125tag:blogger.com,1999:blog-3917791535140484052.post-71428897415336432952017-01-09T18:23:00.002-07:002017-01-09T18:23:57.361-07:00Dreaming of the beach!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHpOPGJUHUITwvD1R9R7eFIaOVPUuf0dK9ybgwdxhKALOm8viQsG8sDGn6fo98Udt3WOh2tKnMWG5QI20qIRSSVTwToEk6JSovTG9WNZBuqIKn8wOSeQXYZRdB660PuMn_GgJYRZHmZKno/s1600/4451592-tropical-beach-wallpapers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHpOPGJUHUITwvD1R9R7eFIaOVPUuf0dK9ybgwdxhKALOm8viQsG8sDGn6fo98Udt3WOh2tKnMWG5QI20qIRSSVTwToEk6JSovTG9WNZBuqIKn8wOSeQXYZRdB660PuMn_GgJYRZHmZKno/s320/4451592-tropical-beach-wallpapers.jpg" width="320" /></a></div>
<br />Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-80372722403950946362014-11-23T23:27:00.000-07:002014-11-24T10:28:16.913-07:00AI–Cat2/W12 (AT15-Complete)<p><a href="http://lh4.ggpht.com/-xFi2YNeSGWE/VHNqrfHL3RI/AAAAAAAAO-8/f2hvcabHcuk/s1600-h/MarkIron%25255B2%25255D.jpg"><img title="MarkIron" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="MarkIron" src="http://lh3.ggpht.com/-w3uY-DygqqI/VHNqr6FwVUI/AAAAAAAAO_A/9V0ZZe6yhmo/MarkIron_thumb.jpg?imgmax=800" width="188" align="right" height="244"></a></p> <p>The Adonis body transformation contest is officially over. With a 2 week break a couple weeks back while my wife was in the hospital, I am almost finished with CAT 2 and will be moving directly into CAT 3. The next 7 weeks will be more hit-n-miss for workouts but I will be working at getting 4 workouts in each week. No reason to stop now that I am going!</p> <p>I’m not going to post my typical pics this time around. Rather, I would like to post my before/after pics following 12 weeks of work. I am not yet at my goals so I will continue to post here – probably 3 or 4 times between now and mid January.</p> <p>I also want to shout out to the guys on Adonis who had patience with me when I first started and also helped me keep my head in the game while my wife was in the hospital. These guys rock and really make the Adonis program work!</p> <h3>Before/After</h3> <p><a href="http://lh6.ggpht.com/-_MzbETyk7nE/VHNcmuSMoKI/AAAAAAAAO80/oCATrWpGJVY/s1600-h/20140901_103106%25255B3%25255D.jpg"><img title="20140901_103106" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="20140901_103106" src="http://lh5.ggpht.com/-CrglTenfXDQ/VHNcnJC1e4I/AAAAAAAAO84/v3rdZj4_p34/20140901_103106_thumb.jpg?imgmax=800" width="139" height="244"></a> <a href="http://lh3.ggpht.com/-gW7Xa5U23oY/VHNcnpHdELI/AAAAAAAAO9A/iS4HJ9aFrUY/s1600-h/14-08-31-Side%25255B2%25255D.jpg"><img title="14-08-31-Side" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="14-08-31-Side" src="http://lh6.ggpht.com/-GvT0yW9b01A/VHNcoIZCmAI/AAAAAAAAO9I/6przgn9J4bU/14-08-31-Side_thumb.jpg?imgmax=800" width="139" height="244"></a> <a href="http://lh4.ggpht.com/-mrY9ANSVIrw/VHNcoy9tSrI/AAAAAAAAO9U/ncxbz3q4rYI/s1600-h/14-08-31-Back%25255B2%25255D.jpg"><img title="14-08-31-Back" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="14-08-31-Back" src="http://lh4.ggpht.com/-ERYFyUaYNMY/VHNcpXcri2I/AAAAAAAAO9Y/hAZ8TW3RUME/14-08-31-Back_thumb.jpg?imgmax=800" width="139" height="244"></a> <a href="http://lh5.ggpht.com/-_TyIL9UVmzc/VHNcp-JqciI/AAAAAAAAO9k/G7g56aOpVz0/s1600-h/20140901_103221%25255B3%25255D.jpg"><img title="20140901_103221" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="20140901_103221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1nwtfNEnXsoOsRh4wbZS7FuUxENgK8n2Imsf2EBdgcS-3MZ4yjUety7voZFl5MsiJfNC3MGKgC57PIFKhV_O7_Ea_exl7Ng-r03QByGqG3tK9UTUtyuk_O9i7Z5ld_Vh10BCmxzP2olvT/?imgmax=800" width="139" height="244"></a></p> <p><a href="http://lh6.ggpht.com/-C95tJW3S4_A/VHNcrL2SNII/AAAAAAAAO90/b4WhBHz7qFI/s1600-h/MA1_7783%25255B3%25255D.jpg"><img title="MA1_7783" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="MA1_7783" src="http://lh6.ggpht.com/-76dAgM6dmAQ/VHNcr7oDRmI/AAAAAAAAO94/K7TTzFelbgc/MA1_7783_thumb.jpg?imgmax=800" width="163" height="244"></a> <a href="http://lh5.ggpht.com/-8yy9wGwVKho/VHNcs6XGUTI/AAAAAAAAO-E/zZ35aGFVUgg/s1600-h/MA1_7786%25255B3%25255D.jpg"><img title="MA1_7786" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="MA1_7786" src="http://lh4.ggpht.com/-fliYbZuTZCM/VHNctRgbPuI/AAAAAAAAO-I/A_EBtIm8ucc/MA1_7786_thumb.jpg?imgmax=800" width="163" height="244"></a> <a href="http://lh4.ggpht.com/-I8Dz71I1dvU/VHNct1plvEI/AAAAAAAAO-U/O-T_qYpBNA4/s1600-h/MA1_7787%25255B3%25255D.jpg"><img title="MA1_7787" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="MA1_7787" src="http://lh3.ggpht.com/-fmdiyTFqyIA/VHNcuTI-xAI/AAAAAAAAO-Y/pNxep-gVTB4/MA1_7787_thumb.jpg?imgmax=800" width="163" height="244"></a> <a href="http://lh4.ggpht.com/-0J04wobbmQU/VHNcu4IFKVI/AAAAAAAAO-k/6G8Imqm69Fk/s1600-h/MA1_7791%25255B3%25255D.jpg"><img title="MA1_7791" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="MA1_7791" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC50aA6uyXRypp4mqwKkWXq6zQa0Pnk_vlbQVDz6K2LxYxEwvx8ETvxC1RVJuLnroHljiD3gVyRI3mJptcSKUW2MWp58ssk0-i1dRzN_BO5sdreDjP_CnN3MNMx3qmTErNxoe1Ym6k5IhP/?imgmax=800" width="163" height="244"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-4535113364221979172014-11-16T23:05:00.000-07:002014-11-18T16:23:48.690-07:00AI–Cat2/W12 (AT15/W12)<p><a href="http://lh6.ggpht.com/-rrDZzcHSHpk/VGuYuWdRW8I/AAAAAAAAO4M/RQ92UBBhN1I/s1600-h/95140d1f2414694db943f6acea3db112ce4c3fb7%25255B2%25255D.jpg"><img title="95140d1f2414694db943f6acea3db112ce4c3fb7" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="95140d1f2414694db943f6acea3db112ce4c3fb7" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHeAcnx9CBCFYjts5JGz81iOYTo-mTyJhxZYoxT4B3KWrozwhHM8jpA_ZlQrQdJqTT_-Not0wb5qQavZrH3d4IknajwrafvdvMk2V4xeh1MM-V0xAKr3dxumq5aSiN6XdFUQi-kC4w69wf/?imgmax=800" width="175" align="right" height="244"></a></p> <p>We are in the final week of the competition and I love the progress I have made so far. However, I am not where I wanted to be! lol</p> <p>The last few weeks have been eventful, to say the least. An unexpected source of stress came into my life and you can clearly see the effects on my weight and waist measurements. You can also see what happened last week when the source of the stress was no longer around. Quite a nice rebound!</p> <p>This last week’s lesson? Don’t under-estimate what stress can do to you!!!</p> <h3>Tracking Graph</h3> <p><a href="http://lh5.ggpht.com/-HtR2xiuvscY/VGuYvWdYU6I/AAAAAAAAO4c/7ludvoSixDE/s1600-h/AI_Trend_Data%25255B8%25255D.png"><img title="AI_Trend_Data" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI_Trend_Data" src="http://lh4.ggpht.com/-lNRmDFO-QBU/VGuYwHC4HWI/AAAAAAAAO4g/E-fvjoj5nyA/AI_Trend_Data_thumb%25255B2%25255D.png?imgmax=800" width="244" height="234"></a> <a href="http://lh5.ggpht.com/-TbTu3XKJiSg/VGuYwl1r16I/AAAAAAAAO4s/EFDflV_eblY/s1600-h/AI_Trend%25255B5%25255D.png"><img title="AI_Trend" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI_Trend" src="http://lh4.ggpht.com/-TIq54tAg-js/VGuYxYDn4-I/AAAAAAAAO4w/SjOazWPT8UE/AI_Trend_thumb%25255B1%25255D.png?imgmax=800" width="244" height="128"></a></p> <h3>New AGNRC</h3> <p><a href="http://lh4.ggpht.com/-R7LgsKSIcYk/VGuYx1yhjtI/AAAAAAAAO48/QVEMmXkaV4s/s1600-h/AGR_00%25255B5%25255D.png"><img title="AGR_00" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR_00" src="http://lh4.ggpht.com/-Re4jxM3X-PY/VGuYycePZ0I/AAAAAAAAO5A/8k7-TkEs_CQ/AGR_00_thumb%25255B1%25255D.png?imgmax=800" width="228" height="244"></a> <a href="http://lh6.ggpht.com/-si-dQEbDGC4/VGuYy7cD5wI/AAAAAAAAO5M/BLhfogfCLRU/s1600-h/AGR_01%25255B5%25255D.png"><img title="AGR_01" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR_01" src="http://lh4.ggpht.com/-BhFrUWf4S7Y/VGuYzQ5DDfI/AAAAAAAAO5Q/K7dvByS7FYE/AGR_01_thumb%25255B1%25255D.png?imgmax=800" width="228" height="244"></a></p> <p><a href="http://lh4.ggpht.com/-WBtdfgPcJ3A/VGuY0MQEYpI/AAAAAAAAO5c/1VUN3we1fkI/s1600-h/MFP_Ticker%25255B5%25255D.png"><img title="MFP_Ticker" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="MFP_Ticker" src="http://lh4.ggpht.com/-THovePR0JM0/VGuY0il2YsI/AAAAAAAAO5k/4qlce7QZDBM/MFP_Ticker_thumb%25255B1%25255D.png?imgmax=800" width="244" height="56"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-49391921547117753422014-11-09T23:56:00.000-07:002014-11-10T12:08:32.342-07:00AI–Cat2/W11 (AT15/W11)<p><a href="http://lh6.ggpht.com/--ghOVngZm6Y/VGEMh6llvDI/AAAAAAAAOyo/sRP5XHP4N8Q/s1600-h/Many%252520things%252520aren%252527t%252520equal%252520but%252520everyone%252520gets%252520the%252520same%25252024hours%252520a%252520day%25252C%2525207%252520days%252520a%252520week.%252520We%252520make%252520time%252520for%252520what%252520we%252520truly%252520want.%25255B2%25255D.jpg"><img title="Many things aren't equal but everyone gets the same 24hours a day, 7 days a week. We make time for what we truly want." style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; float: right; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="Many things aren't equal but everyone gets the same 24hours a day, 7 days a week. We make time for what we truly want." src="http://lh6.ggpht.com/-XIbzQdgTZkk/VGEMilC2Y-I/AAAAAAAAOys/ACqeUKmiZbE/Many%252520things%252520aren%252527t%252520equal%252520but%252520everyone%252520gets%252520the%252520same%25252024hours%252520a%252520day%25252C%2525207%252520days%252520a%252520week.%252520We%252520make%252520time%252520for%252520what%252520we%252520truly%252520want._thumb.jpg?imgmax=800" width="164" align="right" height="244"></a></p> <p>You may have noticed I missed a blog entry. In fact, I missed most of 2 weeks working out and spent most of the time visiting the hospital where my wife spent 8 days fighting a nasty infection. She’s on the mend and will be back to her Venus workouts probably next week while I return to my workouts this week.</p> <p>I am hoping that the back sliding I am seeing in my stats will be arrested and continue to go back to positive progress. I posted in the Adonis forums last week and so far no one has been able to give me an answer to my question:</p> <blockquote> <p>OK. It's now been 14 days and I seem to have plateaued. My weight has been 212 +/- 1.5 pounds since Oct 17th. It is now the 31st. According to AGR, my intake should be 1599 calories w/no exercise and 1759 calories with 1/2 hr per day exercise. I've looked at MFP and I've been floating right around 1550 average for the last 14 days.</p> <p>I just looked at my Fitbit charts and my % Body Fat has been steadily declining. It went from 27.4% down to 26.0%. In the first 7 weeks of Adonis I lost a lot of weight (18 lbs.?) but my % Body Fat went from 27.9% to 27.4%. I've lost more %BF in the last 14 days while my weight did not really budge.</p> <p>Does anyone have any ideas what might be happening or can anyone explain it?<br>NOTE: BF% and weight are via a Fitbit Aria Scale. I weigh myself each morning but only use the weight taken on Sunday morning for AGR.</p></blockquote> <p>OK. Let’s see what this week brings! I am backing down from roughly 1500 calories/day to 1300 calories/day. Metabolism activate!</p> <h3>Tracking Graph</h3> <p><a href="http://lh5.ggpht.com/-JiBF7ilWw4Y/VGEMi8RAvOI/AAAAAAAAOy0/5g9F1z5BKxk/s1600-h/AI_Trend_Data%25255B2%25255D.png"><img title="AI_Trend_Data" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="AI_Trend_Data" src="http://lh5.ggpht.com/-VH7_hIMKNW4/VGEMjbg6sVI/AAAAAAAAOy8/GmLS99SYYlA/AI_Trend_Data_thumb.png?imgmax=800" width="244" height="235"></a> <a href="http://lh5.ggpht.com/-d9dOo14F_lo/VGEMj-I4RzI/AAAAAAAAOzE/zawf1jpaYKI/s1600-h/AI_Trend%25255B2%25255D.png"><img title="AI_Trend" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="AI_Trend" src="http://lh5.ggpht.com/-tRXrE2A1TG0/VGEMkSp-gmI/AAAAAAAAOzM/EDBVWdt6OJA/AI_Trend_thumb.png?imgmax=800" width="244" height="128"></a></p> <h3>New AGNRC</h3> <p><a href="http://lh4.ggpht.com/-ejCDf17hg8A/VGEMky8rznI/AAAAAAAAOzY/1GGRILNI6wU/s1600-h/AGR_00%25255B2%25255D.png"><img title="AGR_00" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="AGR_00" src="http://lh6.ggpht.com/-Hd6B7uN3USk/VGEMlviGorI/AAAAAAAAOzc/_mM0Il90kU8/AGR_00_thumb.png?imgmax=800" width="226" height="244"></a> <a href="http://lh5.ggpht.com/-tlxWan0VWj4/VGEMl3_YzhI/AAAAAAAAOzk/gDOtT-nusEQ/s1600-h/AGR_01%25255B2%25255D.png"><img title="AGR_01" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="AGR_01" src="http://lh6.ggpht.com/-tK9I5TTYg2o/VGEMmjx266I/AAAAAAAAOzs/RH0pTIWZf54/AGR_01_thumb.png?imgmax=800" width="227" height="244"></a></p> <p><a href="http://lh4.ggpht.com/-ywY3_HtH4R8/VGEMnK1WuDI/AAAAAAAAOz0/8qWQmzlbOo0/s1600-h/MFP_Ticker%25255B2%25255D.png"><img title="MFP_Ticker" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; display: block; padding-right: 0px; border-top-width: 0px; margin-right: auto" border="0" alt="MFP_Ticker" src="http://lh6.ggpht.com/-5Ja8x85gyrc/VGEMnSxnetI/AAAAAAAAOz8/Y1rQSBh0-NA/MFP_Ticker_thumb.png?imgmax=800" width="244" height="56"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-84348926354659184662014-10-26T23:43:00.000-06:002014-10-27T14:44:45.291-06:00AI–Cat2/W10 (AT15/W9)<p><a href="http://lh6.ggpht.com/-MXAOJVhOvJY/VE6upLZ3REI/AAAAAAAAOb8/2XRq3vyJni4/s1600-h/tumblr_mj8znm44fU1rl81fxo1_400%25255B2%25255D.jpg"><img title="tumblr_mj8znm44fU1rl81fxo1_400" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="tumblr_mj8znm44fU1rl81fxo1_400" src="http://lh3.ggpht.com/-MsocR2czp2k/VE6uqDUMhQI/AAAAAAAAOcA/550vAKvw8YE/tumblr_mj8znm44fU1rl81fxo1_400_thumb.jpg?imgmax=800" width="164" align="right" height="244"></a></p> <p>I’ve got 3 weeks left of CAT2 and 4 weeks left in the AT15 competition. While my progress seemed stagnant this last week, I am chalking most of that up to too much salt in one of our bulk meals. Salt = retained water in my eyes. I’ll be continuing on this week and will find out how much the salt affected me! </p> <p>I also added 2 boosters to my workout for a couple of reasons. (1) I needed to fill some time while my wife does her Venus workout and (2) I want to see growth in my shoulders and legs!</p> <p>I also wanted to mention that I stopped wearing my heart rate monitor so I will no longer be posting heart rate information from Endomondo.</p> <h3>Tracking Graph</h3> <p><a href="http://lh4.ggpht.com/-5S3uf2iZIKw/VE6uqn5T43I/AAAAAAAAOcM/YdsKEdo_r5I/s1600-h/AI_Trend_Data%25255B2%25255D.png"><img title="AI_Trend_Data" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI_Trend_Data" src="http://lh5.ggpht.com/-_f83wrBBUbM/VE6urO8GtrI/AAAAAAAAOcQ/EUWM3AZhDHk/AI_Trend_Data_thumb.png?imgmax=800" width="244" height="235"></a> <a href="http://lh6.ggpht.com/-ds9Bv44KpBY/VE6urnMhUMI/AAAAAAAAOcY/2PqLSi84IFw/s1600-h/AI_Trend%25255B2%25255D.png"><img title="AI_Trend" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI_Trend" src="http://lh4.ggpht.com/-IPNXFCYS32Q/VE6urxI-_UI/AAAAAAAAOcg/W9Ihabww6mg/AI_Trend_thumb.png?imgmax=800" width="244" height="128"></a></p> <h3>New AGNRC</h3> <p><a href="http://lh6.ggpht.com/-au4wy38RPh4/VE6uso55IzI/AAAAAAAAOcs/VbvI1FJxv1M/s1600-h/AGR_00%25255B5%25255D.png"><img title="AGR_00" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR_00" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZp3JqwPz7gRZKmEfr8mv6i4b-zKyPw69hNZ8on47T3UxCOwKV5_KvcXGn4l8WzMEHFLDPJE7IU9Cki4S2O6hJnWWjxETQNqlndsfvBO6ZBnsZKpjBDrFruQ_Mn8d05mwz5CoC09n5dfB8/?imgmax=800" width="227" height="244"></a> <a href="http://lh6.ggpht.com/-Z2Xr9v_wN0s/VE6utmZFDcI/AAAAAAAAOc8/mv_JcLe0x28/s1600-h/AGR_01%25255B2%25255D.png"><img title="AGR_01" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR_01" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNz9mJzGBLTTaPuQACT4-OKWSU2H3dEGHmzN5i_TSjQbDueK8qpX3aygNqp512evUFxSkbYKE_ZtUwog23h9-bT5b99wUO_GlUeX4EsHZNWRaauC9RgpHYXN4-cbYMgUa_JWf_TxRCp4Mc/?imgmax=800" width="227" height="244"></a></p> <p><a href="http://lh4.ggpht.com/-g-JxpJ4bFoA/VE6uuij_haI/AAAAAAAAOdI/UdBLOkp4lCc/s1600-h/MFP_Ticker%25255B2%25255D.png"><img title="MFP_Ticker" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="MFP_Ticker" src="http://lh4.ggpht.com/-KPUkkcIC5jg/VE6uvHTB59I/AAAAAAAAOdQ/ojZ2ZXKHQ6w/MFP_Ticker_thumb.png?imgmax=800" width="244" height="56"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-17160748588835837212014-10-19T23:50:00.000-06:002014-10-22T10:17:54.777-06:00AI–Cat2/W9 (AT15/W8)<p><a href="http://lh6.ggpht.com/-uHGJFukl-zA/VEaeo0M47CI/AAAAAAAAOXc/WCel00V6kYs/s1600-h/a81de8749ff1%25255B2%25255D.jpg"><img title="a81de8749ff1" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="a81de8749ff1" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYepKjgb8l7zNxts-qr4cF367ckeOW9R_aqV0aNviGFnJrRdz0ApINDnqT0RxhRfUlCNCnQEF6_KSV-gU66d5PeNCiQx82GqAqX2YOsjhukAwgMKZgR6JjzJTHFm78TYpp4zREP3hihgAh/?imgmax=800" width="244" align="right" height="244"></a></p> <p>This marks the 2/3 point into the AT-15 Transformation Contest. Not only did my wife and I do weights and measures, we also took photos (not being posted here).</p> <h3>Tracking Graph</h3> <p><a href="http://lh3.ggpht.com/-UZ_uQo3qBcM/VEaepy5BYgI/AAAAAAAAOXo/yfB_ddy88tw/s1600-h/AI_Trend_Data%25255B2%25255D.png"><img title="AI_Trend_Data" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI_Trend_Data" src="http://lh5.ggpht.com/-PvNIOJdJSyI/VEaeqXqJI4I/AAAAAAAAOXw/WPQpsYZHR0w/AI_Trend_Data_thumb.png?imgmax=800" width="244" height="222"></a> <a href="http://lh6.ggpht.com/-yGCIvyf52o4/VEaeq8kQt3I/AAAAAAAAOX4/AZ3egi45S-Q/s1600-h/AI_Trend%25255B2%25255D.png"><img title="AI_Trend" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI_Trend" src="http://lh4.ggpht.com/-nwRXjhpQev0/VEaerXNQigI/AAAAAAAAOYA/2iBZSKCUBmM/AI_Trend_thumb.png?imgmax=800" width="244" height="128"></a></p> <h3>New AGNRC</h3> <p><a href="http://lh5.ggpht.com/-SboBb2_rBCI/VEaer6zPCbI/AAAAAAAAOYM/D7E5UsQyRso/s1600-h/AGR_00%25255B2%25255D.png"><img title="AGR_00" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR_00" src="http://lh6.ggpht.com/-GlEdt8VLaOk/VEaesbY2WJI/AAAAAAAAOYQ/RnQjL0yO9pU/AGR_00_thumb.png?imgmax=800" width="228" height="244"></a> <a href="http://lh3.ggpht.com/-fEp7Rw_Qn08/VEaes-FVNNI/AAAAAAAAOYc/0c3ixb3Njoc/s1600-h/AGR_01%25255B2%25255D.png"><img title="AGR_01" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR_01" src="http://lh4.ggpht.com/-Mv3E9iW7ldA/VEaeteAQVTI/AAAAAAAAOYg/fskSpQt5v5Q/AGR_01_thumb.png?imgmax=800" width="228" height="244"></a></p> <h3>Heart Rates for 4 workouts.</h3> <p><a href="http://lh4.ggpht.com/-PxWywXDk53g/VEaeuJ1JDUI/AAAAAAAAOYs/0qWglyIZUeI/s1600-h/Screenshots_2014-10-13-20-01-20%25255B2%25255D.png"><img title="Screenshots_2014-10-13-20-01-20" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-13-20-01-20" src="http://lh5.ggpht.com/-oD4c4-HiZvA/VEaeun7AupI/AAAAAAAAOYw/U1UvZ18nJZw/Screenshots_2014-10-13-20-01-20_thumb.png?imgmax=800" width="139" height="244"></a> <a href="http://lh4.ggpht.com/-2mFn76854M0/VEaeu0DyROI/AAAAAAAAOY4/zW7UyZfLics/s1600-h/Screenshots_2014-10-14-19-42-29%25255B2%25255D.png"><img title="Screenshots_2014-10-14-19-42-29" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-14-19-42-29" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAis_96uD6DLZ-ozHDV1rYcpQ26xKmlxUarYjKoD2HbA4KeEkSADM2YrR-PJdV4eS4JbmvnUODNMfIpFeNkKbYT0wkmuigRlx0pVze-566OWv6aSn9lL3gUbj9cgP0qFlOIUy7WRMtuSmB/?imgmax=800" width="139" height="244"></a> <a href="http://lh5.ggpht.com/-Q-UsOCvrsBs/VEaevzM7vnI/AAAAAAAAOZI/QFk5rF7U75A/s1600-h/Screenshots_2014-10-16-19-29-28%25255B2%25255D.png"><img title="Screenshots_2014-10-16-19-29-28" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-16-19-29-28" src="http://lh5.ggpht.com/-WzLWF3jlX3U/VEaewY4dnaI/AAAAAAAAOZQ/I_Hjjmy1fY4/Screenshots_2014-10-16-19-29-28_thumb.png?imgmax=800" width="139" height="244"></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbqwA-cmuNd-Hr3lYINKDDRHieT81xhjmZCeLBBYSgXR99EeLg6Bq1oRNGZVNyKBnK1G8In6O_uDchTchELhbF44SoMdPimop9LSPi2-1rwBYZt1ga0rNXPTRQr5b_fEt9inl22413YBzy/s1600-h/Screenshots_2014-10-17-19-35-34%25255B2%25255D.png"><img title="Screenshots_2014-10-17-19-35-34" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-17-19-35-34" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPjEPoTJaYxRiLCVFUSBMbLo0q7dfpScmSWO0o2d6XgkU01nhtfUhATgf7SL6PfLxbPZLPvam_mlGAQUppPqIGJ61j8r6gXeIitpOnMNIDi6EfIgGWO3bDkFIL9oGxd3jo-5NxJFQpAw4I/?imgmax=800" width="139" height="244"></a></p> <h3>HR Zones for 4 workouts.</h3> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIcmTRB5KysK2iig6ahddqNCAO9NwfB-Gk7zrjRsCfHdKUVrAakk05ZstT8WxkIilJZMeqH6EQZ2uhp0C_plZwvCaiU4csVBQTTaRaf55LHUjptzBCNBF3-K4M_hfP_1iKP3ZMYoyYNKhz/s1600-h/Screenshots_2014-10-13-20-01-26%25255B2%25255D.png"><img title="Screenshots_2014-10-13-20-01-26" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-13-20-01-26" src="http://lh4.ggpht.com/-OqyVaMTOQ9g/VEaeyTAUNbI/AAAAAAAAOZw/8CEvpn71LoU/Screenshots_2014-10-13-20-01-26_thumb.png?imgmax=800" width="139" height="244"></a> <a href="http://lh5.ggpht.com/-Wx7TIw0rWHE/VEaey83jVzI/AAAAAAAAOZ8/-h_OzrFqeyw/s1600-h/Screenshots_2014-10-14-19-42-41%25255B2%25255D.png"><img title="Screenshots_2014-10-14-19-42-41" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-14-19-42-41" src="http://lh4.ggpht.com/-djNrw_tupsQ/VEaezT2kT4I/AAAAAAAAOaA/XF3lpp7mZig/Screenshots_2014-10-14-19-42-41_thumb.png?imgmax=800" width="139" height="244"></a> <a href="http://lh4.ggpht.com/-FFJbZlIvuIU/VEaez0rq-kI/AAAAAAAAOaI/LC5cF4XO51w/s1600-h/Screenshots_2014-10-16-19-29-34%25255B2%25255D.png"><img title="Screenshots_2014-10-16-19-29-34" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-16-19-29-34" src="http://lh6.ggpht.com/-cUBgz488wFY/VEae0YBiRgI/AAAAAAAAOaQ/gYc3wPjpGiI/Screenshots_2014-10-16-19-29-34_thumb.png?imgmax=800" width="139" height="244"></a> <a href="http://lh3.ggpht.com/-3GaUSmU6_D8/VEae0-9NexI/AAAAAAAAOaY/Vni5VQhR6l4/s1600-h/Screenshots_2014-10-17-19-35-40%25255B2%25255D.png"><img title="Screenshots_2014-10-17-19-35-40" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-17-19-35-40" src="http://lh6.ggpht.com/-WoDAjJj8A1o/VEae1dkO36I/AAAAAAAAOag/ozIDSH-3E90/Screenshots_2014-10-17-19-35-40_thumb.png?imgmax=800" width="139" height="244"></a></p> <p><a href="http://lh4.ggpht.com/-JwZa0MRCh_g/VEae11aaicI/AAAAAAAAOao/KebwJel-FcY/s1600-h/MFP_Ticker%25255B2%25255D.png"><img title="MFP_Ticker" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="MFP_Ticker" src="http://lh5.ggpht.com/-hWHvcVfFFY8/VEae2ZKRqSI/AAAAAAAAOaw/SyBjahYHric/MFP_Ticker_thumb.png?imgmax=800" width="244" height="57"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-89453181674150084492014-10-12T23:49:00.000-06:002014-10-22T10:22:03.820-06:00AI–Cat2/W8 (AT15/W7)<p><a href="http://lh6.ggpht.com/-Nw4wkKceJ-A/VEag2GRj1qI/AAAAAAAAObQ/bdLMBEymlaw/s1600-h/47700515249%252520-%252520going%252520strong%252520fit%252520healthy%252520we%252520can%252520do%252520this%25255B2%25255D.jpg"><img title="47700515249 - going strong fit healthy we can do this" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="47700515249 - going strong fit healthy we can do this" src="http://lh5.ggpht.com/-e_IDo7ffsjs/VEag2uRg9YI/AAAAAAAAObY/gmD225aIazQ/47700515249%252520-%252520going%252520strong%252520fit%252520healthy%252520we%252520can%252520do%252520this_thumb.jpg?imgmax=800" width="244" align="right" height="244"></a></p> <p>Seems I had my numbering off so I will reset my numbering with this post! Yea, I <em>can</em> do that.</p> <p>I am now 2/3 of the way through the CAT-2 workout regimen and doing very well. The weight keeps dropping off at a steady pace; an average of 2 pounds each week. Awesome!!</p> <h3>Tracking Graph</h3> <p> </p> <h3>New AGNRC</h3> <p> </p> <h3>Heart Rates for 4 workouts.</h3> <p> </p> <h3>HR Zones for 4 workouts.</h3> <p> </p> <p>mfp_img</p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-75589979902873490842014-10-08T23:20:00.001-06:002014-10-08T23:27:50.728-06:00The Blues<p><a href="http://lh6.ggpht.com/-zclqwQy7oss/VDYa9Ar3e7I/AAAAAAAAOT4/c3NlrnzX2_o/s1600-h/Wedding%252520100%25255B2%25255D.jpg"><img title="Wedding 100" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 0px 10px 10px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Wedding 100" align="right" src="http://lh5.ggpht.com/-3bvBleHq9qU/VDYa90N32EI/AAAAAAAAOT8/tLMwn4dU78Y/Wedding%252520100_thumb.jpg?imgmax=800" width="206" height="204"></a>In the beginning, when I was a seasoned Sergeant in the Marine Corps, I fit the Dress Blues I had purchased as a lowly Lance Corporal. Everything was great! I even got to wear them for my wedding before I finally had no obligation to serve. As with everything else, as life goes on, little changes creep in. Eat a little more pizza each month. Drink more soda while at work. Exercise less. Gain 30 friggin pounds while out of town on contract for 3 months.</p> <p>While I did remain more active than my friends, I did not care about my diet. And in the ensuing months, nay years, I slowly crept up to 240 pounds. And then, with a mere 10 months warning, my youngest daughter tells us she is getting married, will I please wear my Blues. Well, I had started “working out” and figured I could lose the extra weight in 10 <strike>weeks</strike> months. Right? Nope. Not knowing what I was doing in the gym I ended up losing maybe 10 pounds. And I felt beat up to boot.</p> <p>So, watching my bank accounts drain, I paid for another set of Blues and had them shipped to the house. My wife, fortunately a seamstress, did a wonderful job of adding all the touches that make the Blues what they are. The red blood stripe down the trouser legs, the rank insignia and the years in service “hash” marks. And I felt GREAT wearing them. That is until a few weeks later when all the pictures started coming in. I had turned into that uncaring Marine who had let his body go looked more like a pork sausage stuffed into oversized Blues. Wake up call!! (Granted; no one probably thought that thought but me.)</p> <h3>10 November 2013 – My Daughter’s Wedding</h3> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMW3NktTlPBzzIVoKDOx0w0GXo3ZUxZ4srRKnShmXiAOCA2X2DR6C4oD4ttgwHpy3-7KoXGGD2SRtqbwl4KsYRlxldfYF4qsEEk25Z067gKJpL4NIDq6Xm62k51zwH7dSSiebG0EiZ_F4Y/s1600-h/1464198_638739156187750_568233556_o%25255B2%25255D.jpg"><img title="1464198_638739156187750_568233556_o" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="1464198_638739156187750_568233556_o" src="http://lh4.ggpht.com/-l-Vxqt-SiIo/VDYa_CW9RTI/AAAAAAAAOUQ/ji8F93UVOy0/1464198_638739156187750_568233556_o_thumb.jpg?imgmax=800" width="184" height="244"></a> <a href="http://lh6.ggpht.com/-iDYr2Uq_2j4/VDYa__ekdVI/AAAAAAAAOUY/F-RmsbgW-aU/s1600-h/1467746_656002781098090_1780281493_o%25255B3%25255D.jpg"><img title="1467746_656002781098090_1780281493_o" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="1467746_656002781098090_1780281493_o" src="http://lh4.ggpht.com/-a-LfIq4aa4k/VDYbAkMz2II/AAAAAAAAOUc/IvzAsacKLFI/1467746_656002781098090_1780281493_o_thumb%25255B1%25255D.jpg?imgmax=800" width="343" height="258"></a> <a href="http://lh6.ggpht.com/-bwV7YvEN0lk/VDYbBDxTDcI/AAAAAAAAOUo/A3pNL05Dt-M/s1600-h/received_m_mid_1385661880541_d50a29eb090ce7e432_0.jpg"><img title="received_m_mid_1385661880541_d50a29eb090ce7e432_0" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="received_m_mid_1385661880541_d50a29eb090ce7e432_0" src="http://lh6.ggpht.com/-gjUptUnnajI/VDYbB5qoJQI/AAAAAAAAOUs/fA-7PkZ2Fak/received_m_mid_1385661880541_d50a29eb090ce7e432_0_thumb.jpg?imgmax=800" width="163" height="244"></a></p> <h3>08 October 2014 – Fitting of Blues for an event this weekend</h3> <p>A little over 7 weeks ago I found a program called Adonis. While the marketing may be a bit cheesy, the program works. Period. I now find myself in a quandary. I would really like to wear my Blues for a special event this Friday night. So, my wife asked me to try them on so hopefully, if any alterations are needed, she will have time to do them.</p> <p>Much to my surprise, my Wedding Blues are way too large for me! And, my Blues from my time in service are almost fitting me now! STFU! These are pictures taken today of my (daughter’s wedding) Blues Blouse:</p> <p><a href="http://lh6.ggpht.com/-WCl4_N70JLQ/VDYbCsnpzxI/AAAAAAAAOU4/bRBSEvmfoH0/s1600-h/20141008_181722%25255B2%25255D.jpg"><img title="20141008_181722" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="20141008_181722" src="http://lh5.ggpht.com/-PYOLj5shZ7c/VDYbDa8Z0kI/AAAAAAAAOVA/X0j_2axL17s/20141008_181722_thumb.jpg?imgmax=800" width="139" height="244"></a> <a href="http://lh6.ggpht.com/-R1wtoblfEv8/VDYbEMLn64I/AAAAAAAAOVI/mdkkU58SWmo/s1600-h/20141008_181816%25255B2%25255D.jpg"><img title="20141008_181816" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="20141008_181816" src="http://lh3.ggpht.com/-Pi_lK-wQsfc/VDYbEygVTHI/AAAAAAAAOVQ/3-4XGzo9CWA/20141008_181816_thumb.jpg?imgmax=800" width="139" height="244"></a> <a href="http://lh3.ggpht.com/-R60j0ufGX4Q/VDYbFehTlCI/AAAAAAAAOVY/3OoHh554ouw/s1600-h/20141008_181828%25255B2%25255D.jpg"><img title="20141008_181828" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="20141008_181828" src="http://lh4.ggpht.com/-MDVBvqKX7ew/VDYbGeC098I/AAAAAAAAOVg/gkNi0ykUx-Y/20141008_181828_thumb.jpg?imgmax=800" width="139" height="244"></a></p> <p>These are pictures of my (late 1980s) Blues Blouse:</p> <p><a href="http://lh3.ggpht.com/-JU7SubsYr8A/VDYbGxGlkhI/AAAAAAAAOVo/OlA6O2fJUPw/s1600-h/20141008_182016%25255B2%25255D.jpg"><img title="20141008_182016" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="20141008_182016" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhay6XZYi-EfACAb-JHJD9wuWwhzcrT2VSKt5-5MDax5fdsO2-3ml9pa93wzqaXK3P0l37QquXH18ts-Jht02RFhk8ZfzmlRKJP5rsnbBK5If6Yd76n2jv32NS9lUOWA4Y2Du5a6ItBrcjH/?imgmax=800" width="139" height="244"></a> <a href="http://lh6.ggpht.com/-v3t1oGII144/VDYbIHWP2JI/AAAAAAAAOV4/bhPrvkFJPLw/s1600-h/20141008_182029%25255B2%25255D.jpg"><img title="20141008_182029" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="20141008_182029" src="http://lh3.ggpht.com/-xn4vqlMT2RQ/VDYbI8zd06I/AAAAAAAAOV8/iyNic9UpZHM/20141008_182029_thumb.jpg?imgmax=800" width="139" height="244"></a> <a href="http://lh5.ggpht.com/-sIXiTRk1XXs/VDYbJvDck0I/AAAAAAAAOWI/A073Peaxce0/s1600-h/20141008_182057%25255B2%25255D.jpg"><img title="20141008_182057" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="20141008_182057" src="http://lh5.ggpht.com/-xUyQPx1qH7E/VDYbKdtxvNI/AAAAAAAAOWQ/LI1fWURgbpA/20141008_182057_thumb.jpg?imgmax=800" width="139" height="244"></a></p> <p>As you can see in the last set of photos, my top button and “leather neck” collar are undone. You can also see a pulling around the bottom three buttons – and this is un-sat! I <em><strong>can</strong></em> get the top button and neck closed but it is quite uncomfortable. I know, Blues are not meant to be comfortable. But I do like to breathe over the long run. But tell you what. Come back in 6 weeks and let’s see if they fit completely. I bet you they will.</p> <p>Another week in the fitness journey. Just 19 more pounds to go.</p> <p>Semper Fi!</p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-44223249559814370962014-10-05T23:50:00.000-06:002014-10-06T11:24:30.204-06:00AI–Cat2/W6 (AT15/W5)<p><a href="http://lh3.ggpht.com/-G0gQHp1fPVU/VDIKFJ74odI/AAAAAAAAOOg/SGz2KVUlpyM/s1600-h/Motivation%252520012%25255B2%25255D.jpg"><img title="Motivation 012" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 0px 10px 10px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Motivation 012" align="right" src="http://lh3.ggpht.com/-CPaiNO4B-8g/VDIKF_GRLHI/AAAAAAAAOOo/aQrZup7Vzao/Motivation%252520012_thumb.jpg?imgmax=800" width="108" height="244"></a></p> <p>Today was weight and measures day and I will say I am champing at the bit to see it come off faster – yet pleased that I am showing steady progress. Things that I am learning, or relearning, are really starting to get cemented in my head. For instance, I used to think working out is what would burn fat. After tracking my workouts for the last 6 weeks I’ve come to understand several things:</p> <ol> <li>If I total my calories burned for all my workouts in a week, I am burning enough to lose between 1/2 and 1 pound each week. Huh? Really?! OK. Then why am I working out?</li> <li>If I stay at a good caloric intake deficit (currently about 1700/day!) I should lose about 1 pound every 2 days. That’s about 3-1/2 pounds a week! So, again I ask, why the workouts?</li> <li>If I don’t workout, I don’t make my muscles work and they atrophy. Oh! That’s why I work out!</li></ol> <p>I get it now. Workouts are to increase strength and stamina, not to lose weight. Your diet is what contributes the most to losing weight, and for us (overweight) guys, a good deficit, coupled with weight training, will finally kick the fat burning engine into action. As I exercise, my body needs fuel to move the iron around (building strength and stamina). If I am not over feeding the body, eventually, the body will start burning the excess fat for fuel. And once it truly starts it appears to be a very steady drip of fat loss. Not fast, but steady. I’m averaging about 2 pounds each week. And I am 99% convinced this is all fat loss pounds. While my AGR says I should lose up to 5 pounds of fat a week, I am also putting on muscle. </p> <p>Overall, I am a little over 7 inches in measurements less then when I started. If I remember correctly, each inch lost is about 5 pounds fat equivalent. That means about 35 pounds of fat are gone. But I’ve only lost 15 pounds by the scale. I am assuming that means I’ve gained 20 pounds in muscle mass. To illustrate:</p> <ul> <li><strong><font color="#ff0000">-7/8”</font></strong> – Neck</li> <li><strong><font color="#ff0000">-1/2”</font></strong> – Shoulders</li> <li><strong><font color="#ff0000">-2”</font></strong> – Chest</li> <li><strong><font color="#ff0000">-3-1/4”</font></strong> – Waist</li> <li><strong>+1”</strong> – Thighs</li> <li><strong><font color="#ff0000">-7/8”</font></strong> – Calves</li> <li><strong>0”</strong> – Biceps</li> <li><strong>+1/2”</strong> – Forearms</li></ul> <p>While my shoulders have dropped a total of 1/2”, my chest has dropped 2 full inches! My biceps have not budged (they did fluctuate over the 6 weeks) I have a ton more definition showing. Well, maybe not a ton but I do have definition showing. </p> <p>I believe I am finally nearing that tipping point where I will see my Body Fat Percentage start to drop faster. While I don’t have an exact number in mind for a goal, I know I want to be somewhere between 12% and 15%. It’s taken 6 weeks to really start to see the visceral fat (internal, around the organs, take up space, type of fat) start to loosen up and leave the body. And that is what I am most excited about at my age! Getting rid of that type of fat will extend my life quite a lot!</p> <h3>Tracking Graph</h3> <p><a href="http://lh4.ggpht.com/-EyRuxAZn66s/VDIKGexwtkI/AAAAAAAAOOw/Zv5ODeBzL74/s1600-h/AI%252520Trend%252520Data%25255B2%25255D.png"><img title="AI Trend Data" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI Trend Data" src="http://lh4.ggpht.com/-AJ-Fn9ghoMs/VDIKG9yqKfI/AAAAAAAAOO4/zCtg3cWLM6g/AI%252520Trend%252520Data_thumb.png?imgmax=800" width="244" height="144"></a><a href="http://lh4.ggpht.com/-px4SmvbrUeM/VDIKHReUc1I/AAAAAAAAOPA/JrtOW4xGLzE/s1600-h/AI%252520Trend%25255B2%25255D.png"><img title="AI Trend" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI Trend" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYwcS0a46964xFS4ryuf5hUZ-AuXcMriTCXBlfdTSwucV9iFMi3VsI8lhyf0lx7ldqrxp_pEmFNQLPKKxRHLVq6yubs1v9D7mydihXMTrikSgORSfzaedDGKRHAaVc6pYskKi0pA3TkTEK/?imgmax=800" width="244" height="128"></a></p> <h3>New AGNRC</h3> <p><a href="http://lh6.ggpht.com/-GMfzGhII1aI/VDIKIgetYiI/AAAAAAAAOPQ/A3ex2Z4MJJ4/s1600-h/AGR%2525200%25255B2%25255D.png"><img title="AGR 0" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR 0" src="http://lh6.ggpht.com/-Ht1oQVg25MQ/VDIKJhxZS2I/AAAAAAAAOPY/DPeIh4XBTLM/AGR%2525200_thumb.png?imgmax=800" width="226" height="244"></a><a href="http://lh5.ggpht.com/-83n6DQ1UHFU/VDIKKAAWY1I/AAAAAAAAOPg/rW6zW4gEjCw/s1600-h/AGR%2525201%25255B2%25255D.png"><img title="AGR 1" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR 1" src="http://lh6.ggpht.com/-Ar723XmaSYs/VDIKKwvkjXI/AAAAAAAAOPo/mxfwmsiycQ4/AGR%2525201_thumb.png?imgmax=800" width="228" height="244"></a></p> <h3>Heart Rates for Mon, Thur, Fri & Sat.</h3> <p><a href="http://lh4.ggpht.com/-MzLf8dUHHMg/VDIKLXwIcTI/AAAAAAAAOPw/79M5BmmP8fs/s1600-h/2014-09-29-13-31-48%25255B2%25255D.png"><img title="2014-09-29-13-31-48" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2014-09-29-13-31-48" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-IEzi4YfIGcTAwVdjvZDz7fRPaj2tzwPmuknRXHmJ2alO_khyGKDXcEsr3TFigFP9BrZKnTaStc3OzZI1gud69LXANGn9wnmozyy_v7ely5RlchDgL0U1t_Ntdp5-JL7eg5p01vdaC28c/?imgmax=800" width="139" height="244"></a><a href="http://lh5.ggpht.com/--Ygyk-AcJDc/VDIKMuIYlII/AAAAAAAAOQA/V5jKIRqqWUU/s1600-h/Screenshots_2014-10-02-14-13-01%25255B2%25255D.png"><img title="Screenshots_2014-10-02-14-13-01" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-02-14-13-01" src="http://lh3.ggpht.com/-FyNEPbnsoY4/VDIKNt52MxI/AAAAAAAAOQI/0a8l7M9mAd4/Screenshots_2014-10-02-14-13-01_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh5.ggpht.com/-GaL0_3_3Kno/VDIKOEP-vOI/AAAAAAAAOQQ/ijE2xbtIt-0/s1600-h/Screenshots_2014-10-03-14-09-13%25255B2%25255D.png"><img title="Screenshots_2014-10-03-14-09-13" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-03-14-09-13" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH8nA5MQNtvGyZWkgXGj95tfOmjEsT_QerD8EI4cnKSilxcDmOFZ2MGQRoNUa0FKPDal6pGiawtPOPCgKd3iikgtgd63pIBHjm2TF-9AbdeakQ3l3zQEpVA0qil7sIFBcUMlvqPjbvWQgy/?imgmax=800" width="139" height="244"></a><a href="http://lh4.ggpht.com/--JpCRARn3B8/VDIKPCTd8iI/AAAAAAAAOQg/2P82KvbAxn4/s1600-h/Screenshots_2014-10-04-14-07-56%25255B2%25255D.png"><img title="Screenshots_2014-10-04-14-07-56" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-04-14-07-56" src="http://lh3.ggpht.com/-fLVgODibaaY/VDIKPn6u1uI/AAAAAAAAOQk/WQruaRDsQtc/Screenshots_2014-10-04-14-07-56_thumb.png?imgmax=800" width="139" height="244"></a></p> <h3>HR Zones for Mon, Thur, Fri & Sat.</h3> <p><a href="http://lh6.ggpht.com/-mGIy9Y2xujQ/VDIKQR3GQ8I/AAAAAAAAOQw/Sb4uaeyHEOg/s1600-h/2014-09-29-13-31-56%25255B2%25255D.png"><img title="2014-09-29-13-31-56" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2014-09-29-13-31-56" src="http://lh6.ggpht.com/-nH7CqdAOrSI/VDIKQ5-o0tI/AAAAAAAAOQ4/pM2_MjaKPdY/2014-09-29-13-31-56_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh6.ggpht.com/-w0O8teQoEho/VDIKRj0NnrI/AAAAAAAAORA/Oix28jzX2pc/s1600-h/Screenshots_2014-10-02-14-13-08%25255B2%25255D.png"><img title="Screenshots_2014-10-02-14-13-08" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-02-14-13-08" src="http://lh5.ggpht.com/-Cuckb68IrEU/VDIKTx2bq-I/AAAAAAAAORI/dXKAxlNQ3LI/Screenshots_2014-10-02-14-13-08_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh3.ggpht.com/-l7MPyu34XuI/VDIKU3l54QI/AAAAAAAAORQ/10cloOqm8q4/s1600-h/Screenshots_2014-10-03-14-09-19%25255B2%25255D.png"><img title="Screenshots_2014-10-03-14-09-19" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-03-14-09-19" src="http://lh6.ggpht.com/-y6jJHyxyLfQ/VDIKVqAx4xI/AAAAAAAAORY/d-LNg-FJhps/Screenshots_2014-10-03-14-09-19_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh3.ggpht.com/-FacxVR_uFmI/VDIKWBqYveI/AAAAAAAAORg/DLwmQ6cdtjI/s1600-h/Screenshots_2014-10-04-14-08-02%25255B2%25255D.png"><img title="Screenshots_2014-10-04-14-08-02" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-04-14-08-02" src="http://lh4.ggpht.com/-CLGxvLwuKGE/VDIKW1ZqD4I/AAAAAAAAORo/DXO96Ravc6Y/Screenshots_2014-10-04-14-08-02_thumb.png?imgmax=800" width="139" height="244"></a></p> <h3>JeFit Tracking for Mon, Thur, Fri & Sat.</h3> <p><a href="http://lh6.ggpht.com/-KYa3tMgTQTM/VDIKXqPpwiI/AAAAAAAAORw/FJTiNUia41I/s1600-h/2014-09-29-13-29-10%25255B2%25255D.png"><img title="2014-09-29-13-29-10" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2014-09-29-13-29-10" src="http://lh4.ggpht.com/-taYf4O2XQPY/VDIKYJcNfsI/AAAAAAAAOR4/IjhISDmYhuc/2014-09-29-13-29-10_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh5.ggpht.com/-AQ77KtTdyJ0/VDIKYzuXpYI/AAAAAAAAOSA/hKNBZHkYzDc/s1600-h/Screenshots_2014-10-02-14-11-14%25255B2%25255D.png"><img title="Screenshots_2014-10-02-14-11-14" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-02-14-11-14" src="http://lh3.ggpht.com/-WAYMLRxyeYk/VDIKZnDC87I/AAAAAAAAOSI/oUAI85KKGrA/Screenshots_2014-10-02-14-11-14_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh4.ggpht.com/-zAgyJQWHv28/VDIKat-vP8I/AAAAAAAAOSQ/MHSUANQIIPo/s1600-h/Screenshots_2014-10-03-14-08-01%25255B2%25255D.png"><img title="Screenshots_2014-10-03-14-08-01" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-03-14-08-01" src="http://lh6.ggpht.com/-YympRBtw6Cs/VDIKbSG-qHI/AAAAAAAAOSY/u5P9bFeJjyY/Screenshots_2014-10-03-14-08-01_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh4.ggpht.com/-9Zc0JHDvNSc/VDIKb-yCxmI/AAAAAAAAOSg/ivpcmD35RmE/s1600-h/Screenshots_2014-10-04-14-06-54%25255B2%25255D.png"><img title="Screenshots_2014-10-04-14-06-54" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-10-04-14-06-54" src="http://lh3.ggpht.com/--p_VOGHSQvU/VDIKcdU_R_I/AAAAAAAAOSk/zeQ8Pa4fgqw/Screenshots_2014-10-04-14-06-54_thumb.png?imgmax=800" width="139" height="244"></a></p> <p><a href="http://lh4.ggpht.com/-lYU6y84Ffvw/VDIKdMnJTVI/AAAAAAAAOSw/WOqGCzFx7FI/s1600-h/MFP%252520Ticker%25255B2%25255D.png"><img title="MFP Ticker" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="MFP Ticker" src="http://lh6.ggpht.com/-TygzD6Sq29U/VDIKdqaFM3I/AAAAAAAAOS4/oNqcr3YCcqM/MFP%252520Ticker_thumb.png?imgmax=800" width="244" height="57"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-42961989687754222002014-09-28T23:11:00.000-06:002014-09-29T17:47:07.892-06:00AI–Cat2/W5 (AT15/W4)<p><a href="http://lh6.ggpht.com/-PdPy50IbEgw/VCnZCOXkJnI/AAAAAAAAOJI/x-5XovLjOkY/s1600-h/95140d1f2414694db943f6acea3db112ce4c3fb7%25255B2%25255D.jpg"><img title="95140d1f2414694db943f6acea3db112ce4c3fb7" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 0px 10px 10px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="95140d1f2414694db943f6acea3db112ce4c3fb7" align="right" src="http://lh3.ggpht.com/-CMDDW3ElSUY/VCnZDKmVQEI/AAAAAAAAOJQ/-D8s87zy5C8/95140d1f2414694db943f6acea3db112ce4c3fb7_thumb.jpg?imgmax=800" width="175" height="244"></a></p> <p>Another week done and I am feeling good. I am *FINALLY* at the lowest weight I’ve been at in 21+ years! 217 is a milestone for me. Now to shoot for 210.</p> <p>Had some ups and downs in my eating this week but all-in-all it went really well. Last Tuesday, I managed to eat 2,155 calories – most in a single sitting with my wife having Nachos. Even with that, my average was just under 1,350/day. Only 20/day above what my average should have been.</p> <p>Every week we do weights and measures as well. I was very happy to see 217.0 on the scale Sunday morning but not as pleased to see a 1/4 inch drop in my shoulders and NO CHANGE in my waist measurement. Feel like I am going backwards. I know it will come, I just need to keep doing what I am doing and practice patience.</p> <p>Now that I am on a steady bulking circuit (2-3 sets, 13-21 reps, rest period between each set) it is not so cardio intensive. Looking at my heart rate and HR Zones will show this. Monday was almost too easy. Then came Tuesday with a sapper and knocked me on my ass. Thursday and Friday determined not to beat me up so thoroughly and only knocked me around bare fisted style. I will say that as I exercise, my wife is getting more and more distracted from her super circuits. But I can say the same for me getting distracted! :-)</p> <p>Looking at my AI graph I am having more doubts about hitting 1.5 by the end of this series, which is 7 weeks away. If I continue to lose 2-4 pounds each week, I should hit my weight goals though.</p> <h3>Tracking Graph</h3> <p><a href="http://lh6.ggpht.com/-q8tYgkHT-iU/VCnZD_jFIRI/AAAAAAAAOJY/lLlyu-_PGjc/s1600-h/AI%252520Trend%252520Data%25255B2%25255D.png"><img title="AI Trend Data" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="AI Trend Data" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcynWyIw6EDsZMg9B3z2YS1aDAUg-bOZGPL5dtKih8lU8ueoz72XnWvFvfqzZ2r_hyE4tZYKtxIhTscfA4mglHId6OfF1CrO5RZ3LiH0mgXywwo9diPPlkz2r4EdkSTk22S7SVV__f0hBN/?imgmax=800" width="244" height="144"></a><a href="http://lh4.ggpht.com/-Gd19vqWlh_4/VCnZFoskzkI/AAAAAAAAOJo/bvHpmEvKR4E/s1600-h/AI%252520Trend%25255B2%25255D.png"><img title="AI Trend" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="AI Trend" src="http://lh3.ggpht.com/-Pr23nF0Smco/VCnZGqH7F8I/AAAAAAAAOJw/JYNLpuLihtk/AI%252520Trend_thumb.png?imgmax=800" width="244" height="127"></a></p> <h3>New AGNRC</h3> <p><a href="http://lh4.ggpht.com/-ra3ZPBBuG0U/VCnZHbyhv3I/AAAAAAAAOJ4/DmQxyG4ZKn4/s1600-h/AGR%2525200%25255B2%25255D.png"><img title="AGR 0" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="AGR 0" src="http://lh5.ggpht.com/-YgkVpDglCpU/VCnZIX5mBhI/AAAAAAAAOKA/-hv2wME6jrk/AGR%2525200_thumb.png?imgmax=800" width="227" height="244"></a></p> <h3>Heart Rates for Mon, Tue, Thur & Fri.</h3> <p><a href="http://lh4.ggpht.com/-Pch64zkuyN4/VCnZI6e_wUI/AAAAAAAAOKI/DOzbdAeI4iE/s1600-h/Screenshots_2014-09-22-13-32-14%25255B2%25255D.png"><img title="Screenshots_2014-09-22-13-32-14" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="Screenshots_2014-09-22-13-32-14" src="http://lh6.ggpht.com/-YUZsi2fDNlw/VCnZJ-PxLdI/AAAAAAAAOKQ/mRfmsJQY3zI/Screenshots_2014-09-22-13-32-14_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh6.ggpht.com/-vWVVXV0dUXg/VCnZKTqXKDI/AAAAAAAAOKY/s3lT9xlwGWE/s1600-h/Screenshots_2014-09-23-13-08-20%25255B2%25255D.png"><img title="Screenshots_2014-09-23-13-08-20" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="Screenshots_2014-09-23-13-08-20" src="http://lh5.ggpht.com/-h-R9ofpuPSo/VCnZLFqnOqI/AAAAAAAAOKg/x4Y-VvVzit4/Screenshots_2014-09-23-13-08-20_thumb.png?imgmax=800" width="139" height="244"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjszlvRdroxHG96ZrcqF4icjhyphenhyphenhmBuG4mtBm_xeg-7wN6UoSoBXD9drNRfaOn173MBsP4Kkopkqrx6zubqzlD9NYCTfbpRipJioqidCWCBT_W7Y5myAIerhGGsWRSNzy2O8V6DMP-MSErD_/s1600-h/Screenshots_2014-09-25-13-21-24%25255B2%25255D.png"><img title="Screenshots_2014-09-25-13-21-24" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="Screenshots_2014-09-25-13-21-24" src="http://lh5.ggpht.com/-IrS-eJwOoOQ/VCnZMyhojDI/AAAAAAAAOKw/JYQXo8I6RTk/Screenshots_2014-09-25-13-21-24_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh4.ggpht.com/-Lya-7gNbuTU/VCnZN0rnisI/AAAAAAAAOK4/OUHV7kolgpQ/s1600-h/Screenshots_2014-09-26-13-27-46%25255B2%25255D.png"><img title="Screenshots_2014-09-26-13-27-46" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="Screenshots_2014-09-26-13-27-46" src="http://lh3.ggpht.com/-AvVBn1_vO_8/VCnZOocHv9I/AAAAAAAAOLA/7BwJUAId98s/Screenshots_2014-09-26-13-27-46_thumb.png?imgmax=800" width="139" height="244"></a></p> <h3>HR Zones for Mon, Tue, Thur & Fri.</h3><a href="http://lh5.ggpht.com/-94AOy86YUfk/VCnZPTWSMWI/AAAAAAAAOLI/q7W0Qn1Ha8c/s1600-h/Screenshots_2014-09-22-13-32-21%25255B2%25255D.png"><img title="Screenshots_2014-09-22-13-32-21" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="Screenshots_2014-09-22-13-32-21" src="http://lh5.ggpht.com/--Oi1Dh6c-mg/VCnZQAPLc4I/AAAAAAAAOLQ/scnSXcW9ldI/Screenshots_2014-09-22-13-32-21_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh6.ggpht.com/-UbU9yJwGGwo/VCnZRBhcJ6I/AAAAAAAAOLY/XYmGEbofMEk/s1600-h/Screenshots_2014-09-23-13-08-29%25255B2%25255D.png"><img title="Screenshots_2014-09-23-13-08-29" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="Screenshots_2014-09-23-13-08-29" src="http://lh3.ggpht.com/-msxjhEResYY/VCnZR2QiYvI/AAAAAAAAOLg/Rx1iLGYA5oc/Screenshots_2014-09-23-13-08-29_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh3.ggpht.com/-fhAZAUPTC_Q/VCnZS4TycKI/AAAAAAAAOLo/efQuY64Eocc/s1600-h/Screenshots_2014-09-25-13-21-31%25255B2%25255D.png"><img title="Screenshots_2014-09-25-13-21-31" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="Screenshots_2014-09-25-13-21-31" src="http://lh3.ggpht.com/-suOZRFrUXTk/VCnZTnVDb0I/AAAAAAAAOLw/H55-Qmv4qCk/Screenshots_2014-09-25-13-21-31_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh5.ggpht.com/-teEhmGPJUIQ/VCnZUJBfp_I/AAAAAAAAOL4/tzsiejle7Nc/s1600-h/Screenshots_2014-09-26-13-27-53%25255B2%25255D.png"><img title="Screenshots_2014-09-26-13-27-53" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="Screenshots_2014-09-26-13-27-53" src="http://lh6.ggpht.com/-utXDlSbYH8I/VCnZVHlM4dI/AAAAAAAAOMA/-g3Y9oZOldY/Screenshots_2014-09-26-13-27-53_thumb.png?imgmax=800" width="139" height="244"></a><br> <p> </p> <p><a href="http://lh6.ggpht.com/-2i7tmVXD1XI/VCnZVlLy_tI/AAAAAAAAOMI/_gacw8VAA3w/s1600-h/MFP%252520Ticker%25255B2%25255D.png"><img title="MFP Ticker" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="MFP Ticker" src="http://lh4.ggpht.com/-lwH7NcPgWFY/VCnZWhs4jXI/AAAAAAAAOMQ/IE_9lsNChTM/MFP%252520Ticker_thumb.png?imgmax=800" width="244" height="56"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-23265541032604915002014-09-21T23:31:00.000-06:002014-09-22T14:32:30.549-06:00AI–Cat2/W4<p><a href="http://lh6.ggpht.com/-ii5DwbHI5Cg/VCBc48Zi7gI/AAAAAAAAN78/UVxHEXFBnN0/s1600-h/IMG_398399337629361.jpg"><img title="IMG_398399337629361" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 0px 10px 10px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="IMG_398399337629361" align="right" src="http://lh5.ggpht.com/-2FSYua8TEJ4/VCBc5iw-1iI/AAAAAAAAN8E/Qvf8DlkRxfk/IMG_398399337629361_thumb.jpg?imgmax=800" width="244" height="244"></a></p> <p>Week 4 is now done. 1/3 of the way through Cat 2 and I am still seeing results. My eating is now on track with the suggested AGNRC and I am feeling good 95% of the time. I am curious as to why my “weight loss” has slowed down. I mean, 1 pound lost when the expectation was 3 or more pounds? Really?!</p> <p>I am not getting this “weight loss” idea that is spouted by everyone. If I go through all the calculations for me and for the fact that I am sedentary, my maintenance calories should be right around 2700/day. This means, no weight gain, no weight loss. If I want to lose 1 pound/week, I need to reduce my *weekly* intake by 3500 calories which is 500/day. So, 2200/day should equate to 1 pound lost/week. Drop it again to 1700/day and that would be 2 pounds lost per week. Drop it yet again to 1200/day and that should be 3 pounds/week lost. Now, add in exercise that is above and beyond my weekly sedentary pace of burning calories (look at my past blogs) and that comes close to another 3500 calories/week – or another pound lost each week.</p> <p>So why is the scale showing 1 pound/week for the last couple of weeks? In fact, my “weight loss” so far is:</p> <ul> <li>Week 1: 3 pounds</li> <li>Week 2: 4 pounds</li> <li>Week 3: 2 pounds</li> <li>Week 4: 1 pound</li></ul> <p>What do ya’ll think the problem might be? I am as accurate on my intake tracking as I can be. Everything measured in grams when I can. Staying away from restaurants and prepackaged foods, processed foods, too much sugar, etc. Anything else I should be aware of? I still have 20 pounds to lose and 8 weeks left on Cat 2. Would love some reassurances I am doing everything correctly! </p> <h3>Tracking Graph</h3> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFDop2eQuLVn6pIy5khV2wf7o8QmmPhIlhdiiCZJs_HMUwCVevbJWiEKKPV5bb0hw9byJy1J1UIefdtiwjaDn3zzEXAqn7IKlYaQ1n2aQZiYHtoLMhtCXCYtj6do1MIOJwiTElLl-ydOnJ/s1600-h/AI%252520Trend%252520Data%25255B2%25255D.png"><img title="AI Trend Data" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI Trend Data" src="http://lh3.ggpht.com/-PtIgDDCFQgM/VCBc6zWntbI/AAAAAAAAN8U/YF3rfMbFlQ0/AI%252520Trend%252520Data_thumb.png?imgmax=800" width="244" height="189"></a><a href="http://lh3.ggpht.com/-wNj44RKj4qA/VCBc7V3RUyI/AAAAAAAAN8c/P_P7XmeCkf8/s1600-h/AI%252520Trend%25255B2%25255D.png"><img title="AI Trend" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI Trend" src="http://lh3.ggpht.com/-LKA7EmRg_uY/VCBc8NxKoWI/AAAAAAAAN8k/fylzP6vPIjI/AI%252520Trend_thumb.png?imgmax=800" width="244" height="125"></a></p> <h3>New AGNRC</h3> <p><a href="http://lh4.ggpht.com/-spOU-vUvmkw/VCBc8gy1k8I/AAAAAAAAN8s/lWnHC5FiLck/s1600-h/AGR%2525200%25255B2%25255D.png"><img title="AGR 0" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR 0" src="http://lh6.ggpht.com/-eK4fl2vWcag/VCBc9T2kFII/AAAAAAAAN80/yC-CS0_lSN4/AGR%2525200_thumb.png?imgmax=800" width="227" height="244"></a><a href="http://lh6.ggpht.com/-sYuVVeO31y0/VCBc98xmOzI/AAAAAAAAN88/BrF2DFlzTaE/s1600-h/AGR%2525201%25255B2%25255D.png"><img title="AGR 1" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR 1" src="http://lh4.ggpht.com/-GGu6aUErJiY/VCBc-hGRh5I/AAAAAAAAN9E/eX5UYvLz-Xw/AGR%2525201_thumb.png?imgmax=800" width="227" height="244"></a></p> <h3>Heart Rates for Mon, Tue, Thur & Fri.</h3> <p><a href="http://lh4.ggpht.com/-__qllAfbvew/VCBgnL7fWeI/AAAAAAAAN9g/kJXiKF0tCy0/s1600-h/Screenshots_2014-09-15-13-32-05%25255B2%25255D.png"><img title="Screenshots_2014-09-15-13-32-05" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-15-13-32-05" src="http://lh3.ggpht.com/-BqXTrJ_oa-Y/VCBgn54jyrI/AAAAAAAAN9o/948xTpy9KRQ/Screenshots_2014-09-15-13-32-05_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh4.ggpht.com/-I0eXhfXQ5rc/VCBgomf9OmI/AAAAAAAAN9w/uezmbL7g1nE/s1600-h/Screenshots_2014-09-16-12-42-40%25255B2%25255D.png"><img title="Screenshots_2014-09-16-12-42-40" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-16-12-42-40" src="http://lh4.ggpht.com/-ZgEX0zI76g8/VCBgpIEj3bI/AAAAAAAAN94/LQWCA51C0s0/Screenshots_2014-09-16-12-42-40_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh5.ggpht.com/-dsV_c1SLiLI/VCBgp_CR3WI/AAAAAAAAN-A/ZxVJJ9cUqqI/s1600-h/Screenshots_2014-09-18-13-37-54%25255B2%25255D.png"><img title="Screenshots_2014-09-18-13-37-54" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-18-13-37-54" src="http://lh6.ggpht.com/-lwH4cLpQ7KQ/VCBgqnT_akI/AAAAAAAAN-I/GTVDuGXfZ88/Screenshots_2014-09-18-13-37-54_thumb.png?imgmax=800" width="139" height="244"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc9pP-bMACITYmunvaAoooq0Ek6Bqj36G1D39t8fmz6-3Aq6IzXxzoRzLvha2SbxCSHUjQXK0TkN1YK9baWxgvqgn0c7arxepC2BZ6TFeAkrQjCjjovdtvTXpPO0qZxDOLQk4hLpU3q1aO/s1600-h/Screenshots_2014-09-19-12-55-59%25255B2%25255D.png"><img title="Screenshots_2014-09-19-12-55-59" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-19-12-55-59" src="http://lh5.ggpht.com/-dnfheZRIeyA/VCBgsK4QgdI/AAAAAAAAN-Y/BSmSZPNkcKc/Screenshots_2014-09-19-12-55-59_thumb.png?imgmax=800" width="139" height="244"></a></p> <h3>HR Zones for Mon, Tue, Thur & Fri.</h3> <p><a href="http://lh6.ggpht.com/-BRjYKp2k1rU/VCBgskM3kfI/AAAAAAAAN-c/gRa7LlBwkP4/s1600-h/Screenshots_2014-09-15-13-32-21%25255B2%25255D.png"><img title="Screenshots_2014-09-15-13-32-21" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-15-13-32-21" src="http://lh3.ggpht.com/-xfPJDSGYdn8/VCBgtLNuQvI/AAAAAAAAN-o/6yGUGKnsxEk/Screenshots_2014-09-15-13-32-21_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh3.ggpht.com/-6wsFfp3UZCI/VCBgt4_He_I/AAAAAAAAN-w/YsZm4loXLu0/s1600-h/Screenshots_2014-09-16-12-42-48%25255B2%25255D.png"><img title="Screenshots_2014-09-16-12-42-48" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-16-12-42-48" src="http://lh6.ggpht.com/-itNF5UOkv6U/VCBguy7mQsI/AAAAAAAAN-4/YpiC1pF0CZg/Screenshots_2014-09-16-12-42-48_thumb.png?imgmax=800" width="139" height="244"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYUm0j53DO6cYGaDDHM5OCqJIW52zREF78R6_BVLgCEAYn2-J6bhDtXWdvB9TIoqvnCrc8ln0CrSX_v-41Wsb3ogPtA9gGyscqwo9evrNPcCbScWIKjaFhZdqJ41GHn242-mbujAykrHzj/s1600-h/Screenshots_2014-09-18-13-38-06%25255B2%25255D.png"><img title="Screenshots_2014-09-18-13-38-06" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-18-13-38-06" src="http://lh5.ggpht.com/-Px_U6pscmy0/VCBgv9qhRuI/AAAAAAAAN_I/TxdRppr31Z8/Screenshots_2014-09-18-13-38-06_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh5.ggpht.com/-at6AiS-hHX8/VCBgwqBCzpI/AAAAAAAAN_Q/E2XltFyjWR4/s1600-h/Screenshots_2014-09-19-12-56-08%25255B2%25255D.png"><img title="Screenshots_2014-09-19-12-56-08" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-19-12-56-08" src="http://lh5.ggpht.com/-svsV0Dbl628/VCBgxU773ZI/AAAAAAAAN_Y/RxjzXal1Jdk/Screenshots_2014-09-19-12-56-08_thumb.png?imgmax=800" width="139" height="244"></a></p> <p><a href="http://lh3.ggpht.com/-IiXk4RmZIMc/VCBc_SN9aYI/AAAAAAAAN9M/ktGmBXVWnY4/s1600-h/MFP%252520Ticker%25255B2%25255D.png"><img title="MFP Ticker" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="MFP Ticker" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7OgSJqI6ORjOAzo1F16DnnFCzhJ0iODu1fTOCWcaCoBnFHy_eya_7fTs532NLrZIvZMoxYw-M19rSD3ws_sAHWJQOhweiZNzKNf_8g_3k5MWWLMVVHCl8bA2nBvVb7ShxNt_GxFaBnmC5/?imgmax=800" width="244" height="55"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-24288111278235642932014-09-14T23:00:00.000-06:002014-09-15T11:02:48.054-06:00AI–Cat2/W3<p><a href="http://lh3.ggpht.com/-PPGR7XIyeuE/VBcbdDE_W6I/AAAAAAAAN2c/TMIve__0Vn0/s1600-h/14%252520-%2525201%252520%2525284%252529%25255B3%25255D.jpg"><img title="14 - 1 (4)" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="14 - 1 (4)" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIaUmebrIRT9JIsiablDXMNoiqXHSXCbggfzoiSVs6lWc5nWFacrasVjmDboZQAQBMB02xqixJt1lLlrrGOZ4grqDZ2xpRAinsbSvKkX8afNLucbkHi_43RUnb9WExret-e9b00Xjqm6LH/?imgmax=800" width="244" height="244"></a></p> <p>Another week down and 9 more to go! I really expected to end the week at 117 or 188 lbs. The scale seemed to be dropping nearly a pound a day until I hit the weekend. Then it went up 3 lbs in 2 days. Grrrrr! But then it was time for measurements and I was surprised to see a little more than inch off my waist! YES!! Finally. And no further loss from the shoulders.</p> <p>And once I plugged all the new information into the AGNRC I discovered I can eat close to 25% more calories a day. AWESOME! 1,000 was starting to drag me down energy-wise and the last 2 days were my “refeed” days it seems. Even with the little bit of refeed I ended up averaging 1,102 calories/day. Can you say hitting another goal!</p> <h3>Tracking Graph</h3> <p><a href="http://lh5.ggpht.com/-aWjiCZVhy_0/VBcbekjPYKI/AAAAAAAAN2s/fcIcFDnvL2s/s1600-h/AI%252520Trend%252520Data%25255B2%25255D.png"><img title="AI Trend Data" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI Trend Data" src="http://lh6.ggpht.com/-LdJgRlfz7P8/VBcbfGXCKYI/AAAAAAAAN20/IytUIF7RjcU/AI%252520Trend%252520Data_thumb.png?imgmax=800" width="244" height="136"></a><a href="http://lh6.ggpht.com/-Lv4c4FKz7K0/VBcbfjD4s1I/AAAAAAAAN28/OCJJiy-J1vc/s1600-h/AI%252520Trend%25255B2%25255D.png"><img title="AI Trend" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI Trend" src="http://lh3.ggpht.com/-uvErSd2v_lM/VBcbgVQafrI/AAAAAAAAN3E/MKVKZglVW7A/AI%252520Trend_thumb.png?imgmax=800" width="244" height="126"></a></p> <h3>New AGNRC</h3> <p><a href="http://lh4.ggpht.com/-tqjxeWVXIRY/VBcbhdXvfSI/AAAAAAAAN3M/EXQM9Q4udKA/s1600-h/AGR%25255B2%25255D.png"><img title="AGR" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR" src="http://lh5.ggpht.com/-9qy5WonNrf4/VBcbh1X6VfI/AAAAAAAAN3U/RhfF4ute3uQ/AGR_thumb.png?imgmax=800" width="227" height="244"></a></p> <h3>Heart Rates for Mon, Tue, Thur & Fri.</h3> <p><a href="http://lh3.ggpht.com/-1A5Y6odB5QI/VBcbijZpL1I/AAAAAAAAN3c/xt3SeTt42AM/s1600-h/Screenshots_2014-09-08-13-24-49%25255B2%25255D.png"><img title="Screenshots_2014-09-08-13-24-49" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-08-13-24-49" src="http://lh3.ggpht.com/-9HdZGn67NXU/VBcbjZUO6qI/AAAAAAAAN3k/mpqS_VLWe7s/Screenshots_2014-09-08-13-24-49_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh6.ggpht.com/-BJwM6zrjSOI/VBcbj7ffz5I/AAAAAAAAN3s/HdcDfhjwTR8/s1600-h/Screenshots_2014-09-09-13-24-34%25255B2%25255D.png"><img title="Screenshots_2014-09-09-13-24-34" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-09-13-24-34" src="http://lh5.ggpht.com/-X4uDuyzLXqE/VBcbka4wjnI/AAAAAAAAN3w/8AdxDCL2tRU/Screenshots_2014-09-09-13-24-34_thumb.png?imgmax=800" width="139" height="244"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5apj1J2A1ifMk7zIk1qxt0-Z_EGVfDJ4UL-On-yI5lWZfmvnu4cnPgtE0zxYukYGuBhI9W1nOJfCoSk4kJs41xjJnh3djlkG9NyXUV6egSAHoliAP05C5idY7-wfhJG5jvfRVdgZYGa-w/s1600-h/Screenshots_2014-09-11-13-34-12%25255B2%25255D.png"><img title="Screenshots_2014-09-11-13-34-12" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-11-13-34-12" src="http://lh3.ggpht.com/-58VG3pZ2ZWs/VBcblg0BIoI/AAAAAAAAN4E/GjylwnaviU0/Screenshots_2014-09-11-13-34-12_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh3.ggpht.com/-2J3ZvqtX6ZE/VBcbmXaqUrI/AAAAAAAAN4M/Vcjepa-7yb0/s1600-h/Screenshots_2014-09-12-13-14-55%25255B2%25255D.png"><img title="Screenshots_2014-09-12-13-14-55" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-12-13-14-55" src="http://lh3.ggpht.com/-eOH0k3OCYpw/VBcbm2v0xcI/AAAAAAAAN4Q/5VB2oyIOmH8/Screenshots_2014-09-12-13-14-55_thumb.png?imgmax=800" width="139" height="244"></a></p> <h3>HR Zones for Mon, Tue, Thur & Fri.</h3> <p><a href="http://lh3.ggpht.com/-xCh4_OCiRoU/VBcbnfYqCRI/AAAAAAAAN4c/51BqUkGP2XU/s1600-h/Screenshots_2014-09-08-13-25-04%25255B2%25255D.png"><img title="Screenshots_2014-09-08-13-25-04" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-08-13-25-04" src="http://lh4.ggpht.com/-6nAnDv8TdrY/VBcboiF-BlI/AAAAAAAAN4k/xc3e2G1hQR4/Screenshots_2014-09-08-13-25-04_thumb.png?imgmax=800" width="139" height="244"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhubXauAZU7LpMqtgaI6rHxJ1wbbUDdUs9qD8BgkuhBQUHtIFUSfzIL5jEOKWmLoHrjiOB_O54TEA80VC75jAUXIjgeFqsfD7cPaZZmXoWzKb9DdOi8-zqglVyTGr2a1BgvTHN5aIbMi3Gf/s1600-h/Screenshots_2014-09-09-13-24-43%25255B2%25255D.png"><img title="Screenshots_2014-09-09-13-24-43" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-09-13-24-43" src="http://lh3.ggpht.com/-EM1yD2-dI9I/VBcbpxgA1XI/AAAAAAAAN40/plkxDmkOFZo/Screenshots_2014-09-09-13-24-43_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh5.ggpht.com/-1nq1p2X_PPE/VBcbqtk3eNI/AAAAAAAAN48/saCtNrfLoUw/s1600-h/Screenshots_2014-09-11-13-34-22%25255B2%25255D.png"><img title="Screenshots_2014-09-11-13-34-22" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-11-13-34-22" src="http://lh4.ggpht.com/-yp4YX8-qyCM/VBcbrWLHjuI/AAAAAAAAN5E/zNNfZfdamRo/Screenshots_2014-09-11-13-34-22_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh6.ggpht.com/-GC666Sx0bVg/VBcbrwE39lI/AAAAAAAAN5M/1EnjKeU2ZMg/s1600-h/Screenshots_2014-09-12-13-15-03%25255B2%25255D.png"><img title="Screenshots_2014-09-12-13-15-03" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-12-13-15-03" src="http://lh3.ggpht.com/-WH-qslwJjZU/VBcbsU6Cn7I/AAAAAAAAN5Q/Ljjov_OkzhI/Screenshots_2014-09-12-13-15-03_thumb.png?imgmax=800" width="139" height="244"></a></p> <p><a href="http://lh3.ggpht.com/-ogj2NVXkZMM/VBcbtDp_LnI/AAAAAAAAN5c/-Nc9SU_nG2o/s1600-h/MFP%252520Ticker%25255B2%25255D.png"><img title="MFP Ticker" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="MFP Ticker" src="http://lh6.ggpht.com/-q8aI53bJI6w/VBcbtnsMt9I/AAAAAAAAN5k/qwHwpPc6omM/MFP%252520Ticker_thumb.png?imgmax=800" width="244" height="54"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-86151071459926776112014-09-10T15:51:00.000-06:002014-09-10T15:58:04.292-06:00What are my fitness goals?<p><a href="http://lh4.ggpht.com/-76SwH7dOKA8/VBDIMA2_EOI/AAAAAAAAN1I/h5Z3XUpuNCI/s1600-h/8eb357766671974ca14a0a8f0ee838a132c7b984%25255B2%25255D.jpg"><img title="8eb357766671974ca14a0a8f0ee838a132c7b984" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 0px 10px 10px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="8eb357766671974ca14a0a8f0ee838a132c7b984" align="right" src="http://lh4.ggpht.com/-v_cunP6FcT8/VBDIM1gQdmI/AAAAAAAAN1Q/U9FIBWqHvkE/8eb357766671974ca14a0a8f0ee838a132c7b984_thumb.jpg?imgmax=800" width="244" height="244"></a></p> <p>Since I started down the road of a healthier lifestyle I’ve pondered <strong><u><em>all</em></u></strong> the reasons why I decided to make a change, and what changes I needed to make. I think if I break down my life in a decades sort of way some of my mindset might make sense.</p> <h3>Decades 1 & 2:</h3> <p>Commonly referred to as childhood and entering adulthood. The biggest thing here was growing up on the Pacific Rim for the first 5 years of my life. Typical Asian diet, high in rice, fish and veggies (yuck!). I was never “pudgy”, over weight, sporting a spare tire, and, in fact, was the skinny kid with no muscle definition and easy to pick on. This included the next 5 years living in Alaska, skiing, skating, doing everything outdoors. At age 10 we moved to the greater Seattle area and my lifestyle continued on as normal – outside all the time, in the woods, riding bikes, etc. My range from home was about a 10 mile radius and I could be found anywhere outside of 2 miles from home any day of the week and I Often rode to school (16 miles for Jr. High).</p> <p>I turned 17 part way through my Senior Year in High School, was still extremely active, weighed 145 lbs and was 6’ 2” tall on graduation day. I was on a pure see food diet. If I saw it, I ate it (mostly). Including an extra large pizza + 2L Dr Pepper by myself for dinner. I found myself in college, still 6’2” and 145 lbs. My 3rd year in College I joined the Navy ROTC unit (no scholarship = no commitment) and during that year went from 145 lbs to 185 lbs – most of it muscle bulk. Because of some life challenges I dropped out of college and NROTC.</p> <h3>Decade 3:</h3> <p><a href="http://lh5.ggpht.com/-h-Wd5bYJEfI/VBDINmW2coI/AAAAAAAAN1Y/bZTMwrsE2zM/s1600-h/Wedding%252520100%25255B2%25255D.jpg"><img title="Wedding 100" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: left; padding-top: 0px; padding-left: 0px; margin: 0px 10px 10px 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Wedding 100" align="left" src="http://lh5.ggpht.com/-VqiIrQEdjwo/VBDIOTobfcI/AAAAAAAAN1g/yL9xpm8xolE/Wedding%252520100_thumb.jpg?imgmax=800" width="206" height="204"></a>At the ripe young age (joke) of 23 I joined the Marine Corps and shipped off to boot camp. I was already a father of one, still single and still 185 lbs. Boot camp was 3 months long and I had a blast through 99% of it. We were weighed and measured each month. My weight at entry was 187 lbs, 30 days was 174 lbs, 60 days was 184 lbs and graduation day I was 196 lbs. Still no sign of abs showing but I had that nice tapered look, a lot of endurance and a lot of strength without being bulked out. For the next 13 years I stayed at 196 lbs (+/- 2 lbs). No special fitness program, eating mostly healthy but introducing more and more processed foods into my habits. Ended up having another daughter when I was 25, then met and married my wife when I was 29.</p> <p> </p> <p> </p> <h3>Decade 4:</h3> <p>Right at the beginning our son was born. I’m still 196 lbs and would remain there for another couple of years. I have made the transition from electronics to software and am finding my self more and more in a seated position. I ended up taking a contract that had me travelling for 3 months, rarely home, and eating 3-4 meals/day at Dennys, Sharis, Village Inn, etc. I blossomed to 225 lbs! And then stayed there for the next 7, almost 8 years. Still no fitness program, my outdoor activities are almost extinct and I am sitting in front of a computer way too long each day.</p> <p>It was just after the mid-point of this decade that our son was diagnosed with Type-I Diabetes. Talk about a wake up call. And since he was 14, changing eating habits was not a simple thing for him. I started into learning about nutrition, carbs, the effects of carbs on the body, etc. I started getting a glimpse into how poisoned our food chain is and was disgruntled. But not enough to totally change.</p> <h3>Decade 5:</h3> <p><a href="http://lh5.ggpht.com/-Vt2wnHvSPFQ/VBDIO4GxaCI/AAAAAAAAN1o/XFjxoiXBPEc/s1600-h/us_02_tn%25255B2%25255D.png"><img title="us_02_tn" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: left; padding-top: 0px; padding-left: 0px; margin: 0px 10px 10px 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="us_02_tn" align="left" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgimvlbxqclFQv4kS8ccTpXOdwpR66rMKctPFrGeQHZACM8iLO4vxHYs9V3HLs7_OkG8yC5VJbhgIbr7AQa9ke8SyZxMfup_oqWp0jRTqL3fGeeGYDSYt4v854V9n107GClQyfPowSbjNf8/?imgmax=800" width="157" height="244"></a></p> <p>This is where we start down the road of becoming empty nesters. Yay us! But wait – or is that weight! We can’t do what we were once able to do. Well crap. Guess we better poke at this fitness thing for a few years. Started learning about the gym, cardio, the disagreements between bulk and lean minded folks, read 2 or 3 magazines and dumped those quick. And through all this research steadily packed on about 0.5 lbs each month until I was at 240 lbs!</p> <p>For me personally, I HATE CHEMICALS THAT HUMANS PUT IN THEIR BODIES WILLINGLY. That include aspirin, ibuprofen, chemistry set vitamins (One-a-day, Centrum, et al). While I am not 100% au natural, I strive for that. My vitamins and supplements (cal-mag, Co-Q10, etc) are 100% certified natural, Halal, Kosher and are pharmaceutical grade. The fields all of the plants are raised on are certified 100% organic. Just think that through for a few minutes.</p> <p>After poking, injuring ourselves we started making some gains. What I can attribute my weight gain to is sitting still for too long (decades), hormonal balance changing due to aging, and not really watching my diet. Still not much to watch there though as the habits we formed are still serving us well. But, as I was saying, my wife and I were making progress. I was down from 240 lbs to 218 lbs in 4 months. But I was plateaued at 218 lbs. Then I tore my back and was out of doing pretty much anything for 4 months. And over that 4 months I went back up to 230 lbs.</p> <p>Now, my wife and I are on a body definition program. We are in our 3rd week and I am down to 221 lbs. I was looking at this number and realized that my plateau is one week away. But so far, this program has been more consistent, or should I say, I’ve been more consistent and I am hoping I’ll just go right through 218 lbs and keep going until I hit somewhere around 200 lbs.</p> <h3>My Goals:</h3> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtmjmJZpZnO0WTKjoORNEx_G2AWhtiuz2Y40L3QpGLizLwHwLXTEs253FnygcwD9BIyYvp9tfLz-v0pDxt8rbYBUjh9OUXaWV397CCTgmxGHyPzIs8Kwzte1jZckZ00Z3ne8_K3dX29zaP/s1600-h/IMG_348492395301475.jpg"><img title="IMG_348492395301475" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 0px 10px 10px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="IMG_348492395301475" align="right" src="http://lh4.ggpht.com/-y9Ll4_1Wr1c/VBDJav7RolI/AAAAAAAAN2E/19iigClhbkY/IMG_348492395301475_thumb.jpg?imgmax=800" width="201" height="244"></a></p> <p>I’m not going to go into a lot of details here. This is where I will be bullet pointing my goals, and if they are struck through that means I’ve attained that goal. And all of these are health & fitness related.</p> <ul> <li><strike>Quit smoking</strike></li> <li><strike>Weight: 230 lbs</strike></li> <li>Weight: 220 lbs (almost there!)</li> <li>Weight: 210 lbs</li> <li>Weight: 200 lbs</li> <li>Weight: 195 lbs (+/- 3 lbs)</li> <li>Physically fit and limber</li> <li>Lose the “gut”</li> <li>Better energy throughout the day</li> <li>Lean & mean (fit) Marine body</li> <li>A hint of six-packs</li> <li>Broad shoulders, narrow waist</li> <li>Fit into my Dress Blues that I was married in</li> <li>Extend my life (hard to measure)</li> <li>Still be alive when DNA life extension programs arrive – and partake</li> <li>Still be alive when DNA age reversal programs arrive – and partake</li></ul> <p>And there we are…</p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-31700589810793508522014-09-07T23:18:00.000-06:002014-09-07T23:20:25.813-06:00AI–Cat2/W2<p><a href="http://lh3.ggpht.com/-W_cqEi9dZfg/VA08Vs-n7zI/AAAAAAAANv4/RksA59CoAUw/s1600-h/magic%25255B2%25255D.jpg"><img title="magic" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 0px 0px 10px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="magic" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgoW2hqK-nRNskK63nnhno6eiPIKxCnJXXqwnn4T51-6rkw_eVCwnDbendWmT5smcJUX7PU_eOo_35v95s7SAqQJnVIJHtx2leY-VAGnosQXA3bsfMkolpkXV2QSUhcOvDCAOCdNHAwuzE/?imgmax=800" width="244" height="169"></a></p> <p>Today ended Week 2 with measurements and such. A little disappointed, but expecting the loss of inches in the shoulders and upper body but was also expecting a bit of a loss on the waist. Nope! Not this week! And after those Day 1 and 3 workouts, I thought for sure I’d be down 8 or 10 lbs – just from sweat loss! Alas, not to be.</p> <p>As I said last week, my goal this week was to approach a 1300/day calorie intake average. My total for the week is 8,882 which is an average per day of 1,269! Achievement unlocked. My goal for this week upcoming will be 1100/day average. Even though the gains are not fast enough for me, I am making gains. Weight: –4 lbs, Waist: no change, shoulders: -0.75 inch and AI from 1.268 to 1.256.</p> <p>As far as cutting back on calories, I believe the gradual cut back has helped a lot for my body to get used to it. Dropping from an average 2750/day straight to 1000/day is a big jump. And it’s only been the last 3 days that I got under 1000/day as I try the 16-20 hour fast cycle. And if all goes well, I’ll have 2 700 calorie days this coming week. Can you hear the fat sizzling?!</p> <h3>Tracking Graph (now in metric so I can see my weight on the same graph!)</h3> <p><a href="http://lh5.ggpht.com/-impIerXfVmc/VA08WirN9OI/AAAAAAAANwI/jsxcKXS0OLY/s1600-h/AI%252520Trend%252520Data%25255B2%25255D.png"><img title="AI Trend Data" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: left; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI Trend Data" align="left" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR9hTEuJow_zdvf395AIpBVvnF0KLUbPMLXSW_hUzZNcwvYYkkLSwfNShmP0ilqCLD_vyFMW-xr-cDBVigixRSJieHW1z-e2FroW2Ut1uQ8Dv9ca9IVqXQccShKoFtvxOhPxlTh8X4LHFR/?imgmax=800" width="244" height="145"></a> <a href="http://lh3.ggpht.com/-8g_ZuSw2X-8/VA08YLUVX1I/AAAAAAAANwY/qmOCtOVC1aY/s1600-h/AI%252520Trend%25255B4%25255D.png"><img title="AI Trend" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI Trend" src="http://lh3.ggpht.com/-RH-h1xKtf3M/VA08YxP2voI/AAAAAAAANwg/hIgj78sJPNE/AI%252520Trend_thumb%25255B2%25255D.png?imgmax=800" width="244" height="128"></a></p> <h3>New AGNRC</h3> <p><a href="http://lh3.ggpht.com/-UErdtheqR4o/VA08ZX7UQFI/AAAAAAAANwo/j-7eMrJqyKA/s1600-h/AGR%25255B2%25255D.png"><img title="AGR" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AGR" src="http://lh5.ggpht.com/-SpFAuUvQ6bY/VA08aPubo2I/AAAAAAAANww/R0KKtY-PeZk/AGR_thumb.png?imgmax=800" width="227" height="244"></a></p> <h3>Heart Rates for Mon, Tue, Thur & Fri.</h3> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9iy5U9Jdb1-6pl9ivS2IvUvFqUcJNB4__SlmcR_83qTa3OzsAHD97H6M10E601S8pOejwTBN8CTCiGTNh70hxYulZN-6sC4k50tthcQPdKBA4Mp4LreQyRcpEyt4VPzvgF3N3SMmUTaCZ/s1600-h/Screenshots_2014-09-01-14-59-06%25255B2%25255D.png"><img title="Screenshots_2014-09-01-14-59-06" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-01-14-59-06" src="http://lh4.ggpht.com/-4LjTMSj2IRM/VA08bn9o5bI/AAAAAAAANxA/0prjUGinoTg/Screenshots_2014-09-01-14-59-06_thumb.png?imgmax=800" width="139" height="244"></a> <a href="http://lh6.ggpht.com/-iVjrP3t0xbQ/VA08bzgNxTI/AAAAAAAANxI/o07oYlFuqmc/s1600-h/Screenshots_2014-09-02-12-35-28%25255B2%25255D.png"><img title="Screenshots_2014-09-02-12-35-28" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-02-12-35-28" src="http://lh5.ggpht.com/-m1xyJUZIyqs/VA08crblc0I/AAAAAAAANxM/lOzq51vm4ow/Screenshots_2014-09-02-12-35-28_thumb.png?imgmax=800" width="139" height="244"></a> <a href="http://lh6.ggpht.com/-KASNYgKq6AU/VA08dMIsfNI/AAAAAAAANxY/oxdP9crCEhM/s1600-h/Screenshots_2014-09-04-13-48-12%25255B2%25255D.png"><img title="Screenshots_2014-09-04-13-48-12" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-04-13-48-12" src="http://lh4.ggpht.com/-5VmtEEDKpvg/VA08dhnEsYI/AAAAAAAANxc/8fVqviJLzEY/Screenshots_2014-09-04-13-48-12_thumb.png?imgmax=800" width="139" height="244"></a> <a href="http://lh5.ggpht.com/-e8A7vQ46i_U/VA08eM0DoVI/AAAAAAAANxo/c75Ffs6RGyQ/s1600-h/Screenshots_2014-09-05-12-37-49%25255B2%25255D.png"><img title="Screenshots_2014-09-05-12-37-49" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-05-12-37-49" src="http://lh5.ggpht.com/-hVvpnMYeR8I/VA08e6pQ_tI/AAAAAAAANxw/ciHDDXvprfQ/Screenshots_2014-09-05-12-37-49_thumb.png?imgmax=800" width="139" height="244"></a></p> <h3>HR Zones for Mon, Tue, Thur & Fri.</h3> <p><a href="http://lh6.ggpht.com/-n1mARa8BKDU/VA08gUeDd4I/AAAAAAAANx4/EO-WNqINz78/s1600-h/Screenshots_2014-09-01-14-59-15%25255B2%25255D.png"><img title="Screenshots_2014-09-01-14-59-15" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-01-14-59-15" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjppSKboOSmrWThJl2B3yCL98oo5A641UjLvEpp4Co1XlbDHVrpf6j1Z4ySvtuya5O54jilie2YeLxHmB9Q3aw4NRTU3MExkHTMmQ80qcK_Ov-vw5J5e5Tyc0G2UOzPaL3TNaC6IHo_PN2W/?imgmax=800" width="139" height="244"></a> <a href="http://lh5.ggpht.com/-HenyC1fgT9E/VA08hoJ1YzI/AAAAAAAANyI/aaiAqkJfWhY/s1600-h/Screenshots_2014-09-02-12-35-40%25255B2%25255D.png"><img title="Screenshots_2014-09-02-12-35-40" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-02-12-35-40" src="http://lh6.ggpht.com/-PPQzuoZExaM/VA08iOO464I/AAAAAAAANyM/B9KWlLj3wf4/Screenshots_2014-09-02-12-35-40_thumb.png?imgmax=800" width="139" height="244"></a> <a href="http://lh3.ggpht.com/-ZWtF7x0Msxk/VA08i_Sqj3I/AAAAAAAANyY/yQseBl6gCjM/s1600-h/Screenshots_2014-09-04-13-48-21%25255B2%25255D.png"><img title="Screenshots_2014-09-04-13-48-21" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-04-13-48-21" src="http://lh3.ggpht.com/-_LSXpwCHL9c/VA08jgpbTdI/AAAAAAAANyg/8Hoz70TQg4g/Screenshots_2014-09-04-13-48-21_thumb.png?imgmax=800" width="139" height="244"></a> <a href="http://lh4.ggpht.com/-_YBibUUakdQ/VA08kGca72I/AAAAAAAANyo/Rupt_ufJPs8/s1600-h/Screenshots_2014-09-05-12-38-00%25255B2%25255D.png"><img title="Screenshots_2014-09-05-12-38-00" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-09-05-12-38-00" src="http://lh6.ggpht.com/-gqswFFgexh8/VA08k38hSsI/AAAAAAAANyw/zVBm6qH1fMM/Screenshots_2014-09-05-12-38-00_thumb.png?imgmax=800" width="139" height="244"></a></p> <p><a href="http://lh4.ggpht.com/-6kv9dyHf2Lo/VA08lszY9VI/AAAAAAAANy4/QG5AImPwvEI/s1600-h/MFP%252520Ticker%25255B2%25255D.png"><img title="MFP Ticker" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: left; padding-top: 0px; padding-left: 0px; margin-left: 0px; border-left: 0px; display: inline; padding-right: 0px; margin-right: 0px" border="0" alt="MFP Ticker" align="left" src="http://lh6.ggpht.com/-QYGCFE0Gs80/VA08mLA8erI/AAAAAAAANzA/ou9RC8Av9oU/MFP%252520Ticker_thumb.png?imgmax=800" width="244" height="56"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-68760337981490674182014-08-31T19:42:00.000-06:002014-08-31T19:44:37.218-06:00AI–Cat2/W1<p><a href="http://lh4.ggpht.com/-_x5OKFJualk/VAPPMD00O6I/AAAAAAAANaY/T_sAlTvWxXM/s1600-h/Dream_Bigger%25255B2%25255D.jpg"><img title="Dream_Bigger" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Dream_Bigger" align="right" src="http://lh3.ggpht.com/-XwT0a2ten4k/VAD6nrBgbaI/AAAAAAAANag/h3114EgRPmo/Dream_Bigger_thumb%25255B2%25255D.jpg?imgmax=800" width="244" height="244"></a></p> <p>I’ve decided to move to a weekly post to be done after my weights/measures are done on Sunday. Sometime Monday I will publish out my journal to my blog. Here is a sneak peak at what I am attempting to do – and yes, this will be updated fully this coming Monday.</p> <p>Week one was a mixed bag of success and frustration for me. While I gather a lot of the guys just starting out on this program have a ton of questions around the Training side of things, I found almost all of my questions were around the Nutrition side of things.</p> <p>As far as nutrition, I saw the recommended 1,000 calorie/day intake and pretty much freaked out. <sigh/> Needless to say, after 3 days at that level my wife and I decided to up it to 1,500 calories a day. While the consensus of the community seemed to think this was not following the program, I disagree. Granted, I won’t get the same results as another man who is 6’2”, 225lbs and eating 1,000 calories. I’m eating 3,500 calories more each week which should equate to 1 lb less in fat loss – everything else being equal. I can live with that.</p> <p><a href="http://lh4.ggpht.com/-_4B5JVQxz8c/VAPPNw_JAPI/AAAAAAAANao/GOPDhFuNEnA/s1600-h/AI%252520Trend%25255B75%25255D.png"><img title="AI Trend" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: left; padding-top: 0px; padding-left: 0px; margin: 0px 10px 0px 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="AI Trend" align="left" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXRBkz5ZPdKciBiU__U9umlkzOZQhOYT8RmxelPVdDlNK1e67kMULZi878cKm7SA7VSNyL8CVVn21qZutw0m-QJLDP2G6qvJuBc_pqz9tOYNoKz1DibQG94pFZoFIgE1O0498iGDGe14x4/?imgmax=800" width="640" height="260"></a>My wife and I took our measurements today and I plugged mine into the AGRNC. Weight: –4 lbs, Waist: –1 inch, shoulders: +0.5 inch and AI from 1.22 to 1.26. Not huge gains, not bad gains. And you know me by now: graphs are in order! This first one is a simple projection of my AI based on 2 weeks worth of measurements. What is it they say? 2 points makes a straight line? Yep – the projection, for now, is a straight line. As each week passes, the AI line should start having hills and valleys and the projection will either tilt more horizontal (less gains) or more vertical (more gains). I am also adding my personal goals to the last entry so I can see where I am shooting. Sorry, did not do it for this graph but it will be on next week’s graph – promise!</p> <p><a href="http://lh3.ggpht.com/-8SNlGz8VvPc/VAPPPk7NZDI/AAAAAAAANa4/uOiof1LtbxE/s1600-h/AGR%25255B2%25255D.png"><img title="AGR" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; margin-left: 0px; border-left: 0px; display: inline; padding-right: 0px; margin-right: 0px" border="0" alt="AGR" align="right" src="http://lh5.ggpht.com/-TWPlfqBSrZk/VAPPQQH0AAI/AAAAAAAANbA/ULXRNmdNDBc/AGR_thumb.png?imgmax=800" width="228" height="244"></a></p> <p>With my new calculation I did increase in daily intake. I went from 1000/day to 1007/day! Since my average for this last week was 1651/day, my goal this week is to approach 1300/day.</p> <p>I am entering a “who makes the most progress” contest tomorrow and really looking forward to it. I would love to get rid of the abs insulation and see how fast I can get to an AI of 1.4 and 1.5. As far as the rest of my graphs, images, screenshots and such, I think I am just going to show the Endomondo screen shots.</p> <p>I mainly want to see the heart rate zones and calories burned for the different workouts. I believe this is the best info to determine the intensity of the work out. Right now, I’ve been rating mine a 2 on a scale of 1-3. I can probably push harder each workout and figure I will be at that 3 out 3 in another 2-3 weeks. Just need to figure out weights for sets/reps where I am pushing myself to technical failure in the last 1-3 reps of the last set yet not pushing to physical failure.</p> <h3>Heart Rates for Mon, Tue, Thur & Fri.</h3> <p><a href="http://lh3.ggpht.com/-hD7siP7dABc/VAPPRX-aIoI/AAAAAAAANbI/ZWoswKSJEys/s1600-h/Screenshots_2014-08-25-14-00-39%25255B2%25255D.png"><img title="Screenshots_2014-08-25-14-00-39" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-25-14-00-39" src="http://lh3.ggpht.com/-S53ltoTXjWg/VAPPSG1DSAI/AAAAAAAANbQ/edWNe67Gv7I/Screenshots_2014-08-25-14-00-39_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh5.ggpht.com/-Ff9tbn8E1LM/VAPPS8yWZbI/AAAAAAAANbY/CGeVecpKVhQ/s1600-h/Screenshots_2014-08-26-12-48-37%25255B2%25255D.png"><img title="Screenshots_2014-08-26-12-48-37" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-26-12-48-37" src="http://lh4.ggpht.com/-r8p4yW08d04/VAPPT_xZAdI/AAAAAAAANbg/2yBywiNmLEg/Screenshots_2014-08-26-12-48-37_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh4.ggpht.com/-mXKnY7gkmq8/VAPPU6bxnCI/AAAAAAAANbo/WPYabsvFJ8Q/s1600-h/Screenshots_2014-08-28-17-43-36%25255B2%25255D.png"><img title="Screenshots_2014-08-28-17-43-36" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-28-17-43-36" src="http://lh5.ggpht.com/-hzXNAnnVNfE/VAPPVWXoi4I/AAAAAAAANbw/2ZZGqjvDEnk/Screenshots_2014-08-28-17-43-36_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh4.ggpht.com/-wFRWVrnBc0U/VAPPXLsUWWI/AAAAAAAANb4/0VieZ197f_8/s1600-h/Screenshots_2014-08-29-12-50-24%25255B2%25255D.png"><img title="Screenshots_2014-08-29-12-50-24" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-29-12-50-24" src="http://lh6.ggpht.com/-QktyofuN50E/VAPPYB1-IEI/AAAAAAAANb8/WRkeodkzrL4/Screenshots_2014-08-29-12-50-24_thumb.png?imgmax=800" width="139" height="244"></a></p> <h3>HR Zones for Mon, Tue, Thur & Fri.</h3> <p><a href="http://lh6.ggpht.com/-thTxKSIxQns/VAPPY0-3T8I/AAAAAAAANcI/bgl-wzMRHi8/s1600-h/Screenshots_2014-08-25-14-01-01%25255B2%25255D.png"><img title="Screenshots_2014-08-25-14-01-01" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-25-14-01-01" src="http://lh6.ggpht.com/-h6N9ojtA8NA/VAPPZkR4VII/AAAAAAAANcQ/M-y4hbtyyyI/Screenshots_2014-08-25-14-01-01_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh3.ggpht.com/-W1nDVrZu39k/VAPPbT3WeII/AAAAAAAANcY/184bDigf6lU/s1600-h/Screenshots_2014-08-26-12-48-46%25255B2%25255D.png"><img title="Screenshots_2014-08-26-12-48-46" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-26-12-48-46" src="http://lh4.ggpht.com/-2TLOvQv4cKk/VAPPcYHL96I/AAAAAAAANcg/Ksz3YyQekdc/Screenshots_2014-08-26-12-48-46_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh6.ggpht.com/-AD3TNc06N3s/VAPPc0VrOiI/AAAAAAAANco/iuJu2EvYaOk/s1600-h/Screenshots_2014-08-28-17-43-45%25255B2%25255D.png"><img title="Screenshots_2014-08-28-17-43-45" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-28-17-43-45" src="http://lh6.ggpht.com/-zBGgVBKEq3w/VAPPdr6c-oI/AAAAAAAANcw/5XjGybeLPrk/Screenshots_2014-08-28-17-43-45_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh5.ggpht.com/-GPs0Brll_d8/VAPPeay09II/AAAAAAAANc4/UiuRL8ypbxk/s1600-h/Screenshots_2014-08-29-12-50-35%25255B2%25255D.png"><img title="Screenshots_2014-08-29-12-50-35" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-29-12-50-35" src="http://lh4.ggpht.com/-8N0JBFdOrQk/VAPPfIkAs6I/AAAAAAAANdA/McXejM8mc5s/Screenshots_2014-08-29-12-50-35_thumb.png?imgmax=800" width="139" height="244"></a></p> <p> </p> <p><a href="http://lh3.ggpht.com/-xf7EeB0kRn8/VAPPfxIMdiI/AAAAAAAANdI/b_AAKHFYXoQ/s1600-h/MFP%252520Ticker%25255B2%25255D.png"><img title="MFP Ticker" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="MFP Ticker" src="http://lh4.ggpht.com/-YHf98GMoZhk/VAPPgwINjPI/AAAAAAAANdQ/F7sGNdfUkFU/MFP%252520Ticker_thumb.png?imgmax=800" width="244" height="54"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-25710725917511822892014-08-28T23:45:00.000-06:002014-08-29T15:46:50.492-06:00AI–Cat2/W1/D3<p><a href="http://lh5.ggpht.com/-GKFEz93fT-o/VAD0nMOQmpI/AAAAAAAANW0/joSzZAUWzq4/s1600-h/47821284449%25255B2%25255D.jpg"><img title="47821284449" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="47821284449" align="right" src="http://lh3.ggpht.com/-UbgkKj9J76g/VAD0oKnyTtI/AAAAAAAANW8/hp-o0XzhtTE/47821284449_thumb.jpg?imgmax=800" width="244" height="147"></a></p> <p>Week 1, day 3. Ok. Kick my ass some more! I am finding part of the workout is within my reach while about 1/4 is beyond my current capacity. Right on! I will say, JeFit is not really setup to track the circuit setup of this type of workout so I just took a snapshot of my workout sheet and listed it under JeFit.</p> <p>My caloric intake went higher than I wanted. I have to remember to take a sugar substitute with me on (NFL) game nights! We don’t have cable/dish at home so we go to Buffalo Wild Wings to watch our teams. Last night was a double header with the Broncos at 6pm then the Seahawks at 8pm. I drink iced tea and like it a little sweet – 4 packets of sugar per 32ozs of tea. Live and learn! Next time, Splenda or Stevia packets will go with me!</p> <h3>Calories In (MFP):</h3> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfYkdhOaJeZpGmSg5XtxMNXsmAcKSofwHZI1LMcuIIbo9TmtR80v2JWiTKYYMNtRHmw7OtjGkTVHGnKC_m6JJmMuVW3g0sP0K2JcCXh8ZhZilIHe3ht2c-KuMmtFJKg28IR3qcH3pQDuD9/s1600-h/Screenshots_2014-08-28-22-30-45%25255B2%25255D.png"><img title="Screenshots_2014-08-28-22-30-45" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-28-22-30-45" src="http://lh5.ggpht.com/-p6vtIbkkVHA/VAD0pnM-gSI/AAAAAAAANXM/ngxKKH6sjb0/Screenshots_2014-08-28-22-30-45_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh6.ggpht.com/-nYgsEHaIR5U/VAD0qV1ERcI/AAAAAAAANXU/qvZDOtNzuWg/s1600-h/Screenshots_2014-08-28-22-30-57%25255B2%25255D.png"><img title="Screenshots_2014-08-28-22-30-57" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-28-22-30-57" src="http://lh4.ggpht.com/-rrPeedxCO1g/VAD0rNx7quI/AAAAAAAANXc/wD6e3rlGp8Q/Screenshots_2014-08-28-22-30-57_thumb.png?imgmax=800" width="139" height="244"></a> <p> <h3>Calories Out (Endomondo):</h3> <p><a href="http://lh6.ggpht.com/-Nubo0SM_7bg/VAD0rw1WWHI/AAAAAAAANXk/wZFydhfrw0g/s1600-h/Screenshots_2014-08-28-17-43-25%25255B2%25255D.png"><img title="Screenshots_2014-08-28-17-43-25" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-28-17-43-25" src="http://lh3.ggpht.com/-Mf6ufVS0bcg/VAD0si0M1VI/AAAAAAAANXs/eGVf_3wg0xw/Screenshots_2014-08-28-17-43-25_thumb.png?imgmax=800" width="139" height="244"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKaHs54Vlwf9JmWdAr4booRqc_oZvOhp1xiSHftAQdQN43UWuZ3Y-k_H5LZIJ2t4HkzUvPHUzGrzPMTJNqfviVemENGOjmwxeZfsBHDj6ArinjWIfaYFi5sphzFFR1hB8rD4Z-bzKUhYO3/s1600-h/Screenshots_2014-08-28-17-43-36%25255B2%25255D.png"><img title="Screenshots_2014-08-28-17-43-36" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-28-17-43-36" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSDEFjTGLtfJF_3PwSQzT6JItuZMGPzbIn4f774vxiXa-CK1Pwy698yUnsLKWOPS6z61F-R21dSidnhp6ZsEZkq8GGu5jfr7_KvDyjIdnPNr5kRM78Eb7tDShdVB9aFWQTQBXHS3tbrifr/?imgmax=800" width="139" height="244"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVvVTKjPKSyAi0HHcYIIxUt5Ysr0jbO6nth_CVUwBDhjebdUxHVttK9SM5s0bAL0_6jnTfBmcokpmhmg0uMVgI9VQMMOs775gE7CgbT7gIeXOc2JgoEbBj_-tqyDMuZRugWl8EI7cERkeS/s1600-h/Screenshots_2014-08-28-17-43-45%25255B2%25255D.png"><img title="Screenshots_2014-08-28-17-43-45" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="Screenshots_2014-08-28-17-43-45" src="http://lh3.ggpht.com/-XC1QNTZk2_Q/VAD0vLPu9SI/AAAAAAAANYI/pjsMssqnm-o/Screenshots_2014-08-28-17-43-45_thumb.png?imgmax=800" width="139" height="244"></a> <p> <h3>Workout (JeFit):</h3> <p><a href="http://lh6.ggpht.com/-dEnCPH1Frs4/VAD0v9WOiVI/AAAAAAAANYU/no8iWgnijeY/s1600-h/20140829_151120%25255B2%25255D.jpg"><img title="20140829_151120" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="20140829_151120" src="http://lh6.ggpht.com/-3y42im90-dI/VAD0wyN-o-I/AAAAAAAANYc/ZOd3EQ43O-k/20140829_151120_thumb.jpg?imgmax=800" width="244" height="139"></a></p> <p><a href="http://lh6.ggpht.com/-LKtS3mfLkp0/VAD0xeDUtWI/AAAAAAAANYg/Yob5bT9iYJo/s1600-h/MFP%252520Ticker%25255B2%25255D.png"><img title="MFP Ticker" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="MFP Ticker" align="right" src="http://lh5.ggpht.com/-utpV8isa9gw/VAD0yOiMd3I/AAAAAAAANYs/SooBdB1C3PU/MFP%252520Ticker_thumb.png?imgmax=800" width="244" height="54"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-65263912711609825472014-08-26T23:30:00.000-06:002014-08-27T19:25:27.601-06:00AI–Cat2/W1/D2<p><a href="http://lh6.ggpht.com/-mnFB8GFolTI/U_6ExjItK9I/AAAAAAAANTQ/fcFIxbMN5NA/s1600-h/47821172524%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: right; border-top: 0px; border-right: 0px; padding-top: 0px" title="47821172524" border="0" alt="47821172524" align="right" src="http://lh6.ggpht.com/-bml9CeSItJw/U_6EyVP-EmI/AAAAAAAANTY/Jb_cPGmUdLI/47821172524_thumb.jpg?imgmax=800" width="172" height="244"></a>Day 2 complete and feeling good – except for this nagging hunger. I can feel my mood going foul and it’s only been 2 days. <sigh/></p> <p>Tomorrow is a rest day and I’m not sure what to do (mentally) about that. In the past, it was always welcome but now that I work from home, I may be one big mass of stiff by the end of the day. </p> <p>I think I discovered the easiest way to convey my day below. Tell me what you think.</p> <h3>Calories In (MFP):</h3> <p><a href="http://lh5.ggpht.com/-ZlR7bScmJsE/U_6EzYkFWlI/AAAAAAAANTg/pL4SBVNk0XY/s1600-h/MFP%252520Diary%25255B2%25255D.png"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="MFP Diary" border="0" alt="MFP Diary" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKDdCmu51TV2bTg-T3VF_mB9n6xNm7s5LxURScoTwdtyuOGjJ8Aj9vII1mQKGTqYFI7-zQX2TnFjbuTfhWiIaB4zFdbUXIaY1S60ZX48Fe5qGpIz6t29p5Id10Pijm8kNYekSzITJ8JkFl/?imgmax=800" width="200" height="244"></a></p> <h3>Calories Out (Endomondo):</h3> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8SO29pIthmksccj9SeA-19rrnIl0zxBkekrsBI0CNEp9NDYNVLVKsmswvWQREIjD1wIB5Om8ada85SJZQqpnJN0Jx3rQdeUwdR4oP5BAFqaXieES6QUi2g9ZcOnWMv4lVvJZbDN8wDlNZ/s1600-h/Screenshots_2014-08-26-12-48-29%25255B2%25255D.png"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="Screenshots_2014-08-26-12-48-29" border="0" alt="Screenshots_2014-08-26-12-48-29" src="http://lh4.ggpht.com/-B5XEHvFm7aA/U_6E1mAPKKI/AAAAAAAANT4/lN5kHhMyHWw/Screenshots_2014-08-26-12-48-29_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh3.ggpht.com/-unK2B7V3Nd4/U_6E24ZBGII/AAAAAAAANUA/HNKzC9mttCE/s1600-h/Screenshots_2014-08-26-12-48-37%25255B2%25255D.png"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="Screenshots_2014-08-26-12-48-37" border="0" alt="Screenshots_2014-08-26-12-48-37" src="http://lh3.ggpht.com/-_lswiHXF8Ng/U_6E3tTOZPI/AAAAAAAANUE/QjrpBK1YdAA/Screenshots_2014-08-26-12-48-37_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh4.ggpht.com/-u1qy9xLaJ4o/U_6E43H6twI/AAAAAAAANUQ/pvm3pwV886M/s1600-h/Screenshots_2014-08-26-12-48-46%25255B2%25255D.png"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="Screenshots_2014-08-26-12-48-46" border="0" alt="Screenshots_2014-08-26-12-48-46" src="http://lh3.ggpht.com/-nthSDXNlt1M/U_6E5qmWKSI/AAAAAAAANUY/5jMNFA_mIuk/Screenshots_2014-08-26-12-48-46_thumb.png?imgmax=800" width="139" height="244"></a></p> <h3>Workout (JeFit):</h3> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdmyAvgZmW-DTAZghS_llzYn1nTyZv93FCpfZBMYdgq_m-gUlblJuZJj7GyoGclXjpPah-F3UJlGMP4a_Nb3OW2e7HqmB0eXincW7l-15u45-LUlAi98aywrvCI1zM1DfHNZcGLXt57iYF/s1600-h/Screenshots_2014-08-26-12-48-12%25255B2%25255D.png"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="Screenshots_2014-08-26-12-48-12" border="0" alt="Screenshots_2014-08-26-12-48-12" src="http://lh5.ggpht.com/-X9nbZZi8aFM/U_6E7X7N_mI/AAAAAAAANUo/Q5TWE3RsPZg/Screenshots_2014-08-26-12-48-12_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh6.ggpht.com/-2a0wdrHZmpk/U_6E8O__xUI/AAAAAAAANUw/h_MVIelTpkw/s1600-h/Screenshots_2014-08-26-12-47-03%25255B2%25255D.png"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="Screenshots_2014-08-26-12-47-03" border="0" alt="Screenshots_2014-08-26-12-47-03" src="http://lh3.ggpht.com/-DAVFQcqoDu4/U_6E8-h5xHI/AAAAAAAANU4/sAFVZ1k4fEI/Screenshots_2014-08-26-12-47-03_thumb.png?imgmax=800" width="139" height="244"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXBx1ko8VNzes5AOeEwFNc0tYkcUTVGatKaU8Xe1xF8KfDc7iWTIomcPzP8opmIcaJPob0H7qJsJBcSw7aSzZctHn8QIR62Qym_xxJ32O-xIg4SvLICGLAfRlTsGjSiB2AThBbBBp_kU_R/s1600-h/Screenshots_2014-08-26-12-53-30%25255B2%25255D.png"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="Screenshots_2014-08-26-12-53-30" border="0" alt="Screenshots_2014-08-26-12-53-30" src="http://lh5.ggpht.com/-nZoZQO8yy4o/U_6E-QBZmYI/AAAAAAAANVI/C735tgKtHfY/Screenshots_2014-08-26-12-53-30_thumb.png?imgmax=800" width="139" height="244"></a><a href="http://lh5.ggpht.com/-4J6zIOOaOqU/U_6E_JGWnxI/AAAAAAAANVQ/OFeNIUGBlg4/s1600-h/Screenshots_2014-08-26-12-54-33%25255B2%25255D.png"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="Screenshots_2014-08-26-12-54-33" border="0" alt="Screenshots_2014-08-26-12-54-33" src="http://lh4.ggpht.com/-bITC3akTtUU/U_6E_2vaCzI/AAAAAAAANVY/h9LlTBxY4Jk/Screenshots_2014-08-26-12-54-33_thumb.png?imgmax=800" width="139" height="244"></a></p> <p> </p> <p><a href="http://lh3.ggpht.com/-uZL8T-Bo2WE/U_6FA2qVgmI/AAAAAAAANVg/ub36OM7yW5o/s1600-h/MFP%252520Ticker%25255B5%25255D.png"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: right; border-top: 0px; border-right: 0px; padding-top: 0px" title="MFP Ticker" border="0" alt="MFP Ticker" align="right" src="http://lh6.ggpht.com/-H0tf5j0_kzs/U_6FBhztXvI/AAAAAAAANVo/oub7t_exhF0/MFP%252520Ticker_thumb%25255B1%25255D.png?imgmax=800" width="244" height="54"></a></p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-80552429192110300352014-08-25T23:30:00.000-06:002014-08-26T16:32:05.984-06:00AI–Cat2/W1/D1<p> </p> <p>Today is day two on this current journey. I’m trying to come up with a format to keep things consistent, so patience as I work this out. And thinking this through, I will be reporting on yesterday rather than today so I don’t have to feel like I need to write these right before bed. :-)</p> <h3>Monday 08/25/2014</h3> <h4>Caloric Intake</h4> <p><a href="http://lh4.ggpht.com/-H8gwfE50ySY/U_0KyOt6fEI/AAAAAAAANR4/13EeAXKiGcM/s1600-h/MFP%252520Diary%25255B2%25255D.png"><img title="MFP Diary" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 10px 10px 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="MFP Diary" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnoOZ4Ao1NjBRkNkgCN8DqJvSCzwK8-Urx-th1e66q3hSBMKlF-xwy847pfYSY_xnhiXWvx-9kLuqSEAkrqwKRGaA_2xPRunLdfjqjoIfl1sdI4Y9ddzMWW8OMR8DH0MlbzjqKXl80_slf/?imgmax=800" width="227" height="244"></a></p> <p>With a lot of questions, a lot of complaints, and severe trepidation I started Cat 2 today. Here are my experiences so far for W1D1:</p> <p><strong>Trepidation</strong>: How am I supposed to drop from 2200/day to 1000/day? Is it safe? Is it truly "starvation mode"?<br>My Answers: </p> <ul> <li>Starvation Mode - Being a former Jarhead I can speak somewhat to the military 1000/day diet. It sucks! Plain and simple. And, it does not kill you or weaken you in the short term. In the longer term you will be malnourished, burning muscle mass and start looking like you came from a death camp. Now remember, a typical military man in this situation is burning 4500 or more calories a day. Most of us will be lucky to hit 3000 in a day and we only do it for 4 days/week (not 30 days straight!) *AND* we should start seeing an increase in our caloric intake after a couple of weeks as we burn off layers (unlike a good grunt who is already in shape before facing a gauntlet). <li>My 1000 calories today - I am currently just a little over 300 calories intake, consisting of a Nutrilite Cookies and Cream Whey Protein Bar, a Dr Blast XS, a Naranja Blast and a Perfect Water. My lovely wife is cooking up lunch which is a chicken stir fry and dinner tonight is salmon, steak and veggies. I'll post my MFP sheet for today, tomorrow after it is complete.</li></ul> <h4>Caloric burn</h4> <p>Workout: I've been working out using a typical system of 3 sets of 10 reps (more or less) before I opted into the Adonis program. I tore the small vertical muscles between L3 and L5 back in April and stopped working out until last week. Picking up where I left off was a mistake as my triceps are total hamburger *before* working out today. </p> <p>Today's Workout: If I understand the system correctly, each circuit has 3 exercises which are to be done back-to-back followed by a 1 minute rest. OK. I can do that. I am not *that* out of shape. Uh huh. Dream on lover boy. Here is my Endomondo capture with a heart rate monitor for today:</p> <p><a href="http://lh6.ggpht.com/-hVvFY-GFpkY/U_0Kz3btiEI/AAAAAAAANSI/wNSwWTLuze0/s1600-h/Screenshots_2014-08-25-13-59-35%25255B2%25255D.png"><img title="Screenshots_2014-08-25-13-59-35" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-bottom: 0px; padding-top: 0px; padding-left: 0px; margin: 0px 5px; display: inline; padding-right: 0px; border-top-width: 0px" alt="Screenshots_2014-08-25-13-59-35" src="http://lh3.ggpht.com/-ZDBspP_S5H8/U_0K0SoMOBI/AAAAAAAANSQ/3jlWE1C2vgs/Screenshots_2014-08-25-13-59-35_thumb.png?imgmax=800" width="139" height="244"></a> <a href="http://lh6.ggpht.com/-ypVE-xRbuDA/U_0K1ZuXhxI/AAAAAAAANSY/dMItkDFOpYw/s1600-h/Screenshots_2014-08-25-14-01-01%25255B2%25255D.png"><img title="Screenshots_2014-08-25-14-01-01" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-bottom: 0px; padding-top: 0px; padding-left: 0px; margin: 0px 5px; display: inline; padding-right: 0px; border-top-width: 0px" alt="Screenshots_2014-08-25-14-01-01" src="http://lh3.ggpht.com/-HxJk82OBPx8/U_0K19TqgCI/AAAAAAAANSg/KqpE6pAX4o4/Screenshots_2014-08-25-14-01-01_thumb.png?imgmax=800" width="139" height="244"></a> <a href="http://lh3.ggpht.com/-g8wag7P-9DI/U_0K2uR7hTI/AAAAAAAANSo/2RVArhBdseI/s1600-h/Screenshots_2014-08-25-14-00-39%25255B2%25255D.png"><img title="Screenshots_2014-08-25-14-00-39" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-bottom: 0px; padding-top: 0px; padding-left: 0px; margin: 0px 5px; display: inline; padding-right: 0px; border-top-width: 0px" alt="Screenshots_2014-08-25-14-00-39" src="http://lh5.ggpht.com/-fsEgkDj6Av4/U_0K3sUxTpI/AAAAAAAANSw/Bf5Uxqcdd6s/Screenshots_2014-08-25-14-00-39_thumb.png?imgmax=800" width="139" height="244"></a></p> <p>In my previous workouts I was burning about 400-500 calories and my zones were typically in Warm Up and Fat Burning. As you can see from today, I burnt over 1,000 calories and was in the next 2 higher zones; Aerobic and Anaerobic. Huge difference!</p> <p>I've been using JeFit to track my workouts. Unfortunately, for those days that are based on Circuit Training, JeFit is not the best fit. However, after the fact I can fill in the workouts and then track reports on those days that are in the typical workout (bulking?) mode. So, in the next post, you should be able to see day 1 & 2.</p> <h4>Insights</h4> <p><a href="http://lh4.ggpht.com/-Nu1WPdNgo5E/U_0K4Q7tk6I/AAAAAAAANS4/L0zlpowz3aU/s1600-h/2014-08-24%25255B2%25255D.png"><img title="2014-08-24" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2014-08-24" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyK9dl_t177-TfXReenGSdjcITV5RAL8jKz6UMlU7c220MsysDlCZdO1mdyGTxz7-g4bCiO3ADLbppDeaTakQkkjIydJWhFsSmwsv55L_bhNni3vXrqdHNwqG9xMqpitJIoZ8L81lM2ope/?imgmax=800" width="227" height="244"></a>While I've been a little worried about a greatly reduced caloric intake – so far so good.</p> <p>And to capture my starting point on this program, here is my first AI.</p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-70636581018229327592014-03-25T11:40:00.001-06:002014-03-25T11:40:44.252-06:00Fitness and Caloric Consumption (Part 3)<p><a href="http://lh4.ggpht.com/-rrdkCRG-SNw/UzG_jvqEZyI/AAAAAAAAJaI/X-0-tXn0a9Y/s1600-h/objects-front-placemat%25255B2%25255D.jpg"><img title="objects-front-placemat" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 0px 5px 10px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="objects-front-placemat" src="http://lh3.ggpht.com/-eHzPHJ6lpQ8/UzG_kUSULRI/AAAAAAAAJaQ/fOfDEpnDpe8/objects-front-placemat_thumb.jpg?imgmax=800" width="244" align="right" height="159"></a>Portion size. Portion control. Is a medium apple truly a medium apple? How do we know how much we are really eating? My wife and I have been using MyFitnessPal for the last year to track what we eat while we learn a new lifestyle of healthy habits. If you read back through my earlier posts, in <a href="http://keith.sol3.net/2014/03/fitness-and-caloric-consumption-part-1.html" target="_blank">Part 1</a> we delved into how to determine the number of <strong>calories in</strong> we should be aiming for. In <a href="http://keith.sol3.net/2014/03/fitness-and-caloric-consumption-part-2.html" target="_blank">Part 2</a>, I dove into the ratio of Fats, Carbs and Proteins. And here, in Part 3 I am going to look at portion control. Though I dislike the term, and there as many opinions and studies as there are stars in the universe (or so it seems to me), There is something to be said about knowing how much you eat. Without it, you will never truly understand how many calories you are consuming.</p> <h3>Step 1 – Tracking Our Calories (using one tool)</h3> <p>We started this journey armed with one application – MyFitnessPal (MFP). We input our stats, set our goals and used the foods as found in the database. A month ago, we got our Fitbits and very quickly realized MFP may not be 100% accurate. Last week I added a Heart Rate Monitor (HRM) to the mix and hooked it up via Endomondo. This really started hitting home that MFP was more a generalization of calories burned than it was an accurate measure of calories burned. This, in turn, started us thinking that maybe our intake was not accurate either. For the last week we pulled out our food scale and started measuring, mostly in grams, what we ate. We were taking aback at how far off we were in measuring our intake.</p> <p>For example, a medium apple is listed in MFP as having 72 calories. When we weighed the apple, then subtracted the portion we did not eat we found we ate 173 gms. This is 90 calories, or 18 calories more than just selecting a medium apple! After measuring each meal and inputting the gms weight we ate, we discovered that in most cases we were eating less calories than what MFP reported with just portion sizes. Granted, it was only 150-200 calories, but as we discovered in our last post, eating too few calories can be almost as bad as eating too many.</p> <h3>Step 2 - Tracking Our Calories (using multiple tools)</h3> <p>Now that we are using a scale, and using more tools to track our workouts, we feel more confident in the numbers we are tracking. Adding a HRM via Endomondo has shown me that I am burning *more* calories per workout than what MFP would report when I entered an activity and time. I need another week or so of numbers before I do another adjustment in our calories in vs. out. After making the adjustments (see Part 1 & 2), we have started losing weight again. Not quickly, but so far steadily. </p> <h3>Step 3 – Results</h3> <p>Both of us feel we are getting results though neither of us are excited looking at our charts for weight loss. We feel the difference in our clothes as all of our clothes keep getting bigger and bigger. Our weight is staying steady (maybe a maintenance mode?) but, if our Fitbit Aria Scale is to be believed, we are each gaining lean mass and losing fat mass. I will leave this post with a couple of my charts.</p> <p><a href="http://lh3.ggpht.com/-giL3KSKyDnE/UzG_kyR-WRI/AAAAAAAAJaU/kaLhr19DQn8/s1600-h/2014-03-25_weight_graph%25255B3%25255D.png"><img title="2014-03-25_weight_graph" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2014-03-25_weight_graph" src="http://lh5.ggpht.com/-FPi5mxWfok8/UzG_llZFRmI/AAAAAAAAJac/b24y5maoA-0/2014-03-25_weight_graph_thumb%25255B1%25255D.png?imgmax=800" width="644" height="332"></a></p> <p>The above graph is via Fitbit and the use of the Fitbit Aria Scale which also measures the percentage fat. As you can see, we’ve only been using it for about 3 weeks so no data before the tail end of Feb 2014. What you can see though (blue line) is a downward trend before we increased our calorie intake and then an uptrend after that point. As far as weight (green line) you can see a steady loss from Dec to Feb, a plateau, then our calorie adjustment and finally a small downward trend again.</p> <p><a href="http://lh5.ggpht.com/-_YGN_IWc61g/UzG_mEprYII/AAAAAAAAJak/n4pARWyHj_w/s1600-h/2014-03-25_measurements_graph%25255B3%25255D.png"><img title="2014-03-25_measurements_graph" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2014-03-25_measurements_graph" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEfXPXgWCzEjeSbpT-uwzu_dXIblMe6rm-Fl30ZntVKML8UE3Yb_0o1N94yfG2eQZuwppC6Xas0RGJL28cuWtVquY6DGEYpIuIz_OZgIgrRl1aS3u1snJuuVeeOC6MnzJdWdEwKtDlzYHF/?imgmax=800" width="644" height="334"></a></p> <p>This is my measurements over the last year. While many are staying pretty constant, the one I am most excited about is my waist measurement! We take a measure every two weeks now. I’ve tightened up two notches on my belt and all of my pants look like I am swimming in them. If I looked at just my weight progress I probably would have quit last month. I just need to remember that I am no longer swimming in hormones like a twenty-something, need to work consistently and I will get to where I want to go.</p> <p>I think my next post will be exploring Heart Rates during workouts…</p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-78039422833539808432014-03-12T16:03:00.001-06:002014-03-12T16:03:42.750-06:00Fitness and Caloric Consumption (Part 2)<p align="justify"><a href="http://lh5.ggpht.com/-7YJGY7sHPao/UyDZsU0XXRI/AAAAAAAAJU8/K_uWLm8oac0/s1600-h/2013-04-13_1310_003%25255B4%25255D.png"><img title="2013-04-13_1310_003" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 0px 10px 10px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-04-13_1310_003" src="http://lh4.ggpht.com/-y-QZOlbGIzc/UyDZtKIbzgI/AAAAAAAAJVE/C0-gfaSxxEk/2013-04-13_1310_003_thumb%25255B2%25255D.png?imgmax=800" width="390" align="right" height="480"></a>Well over a year ago my wife and I had some genetic testing done to determine the best ranges for Fat/Protein/Carb consumption. While no test will allow us to get to an exact percentage breakdown, these DNA tests will get you into 1 of the 6 major categories. The 3 eating types are <strong><em>Carb Reducer</em></strong>, <strong><em>Fat Trimmer</em></strong> and <strong><em>Better Balancer</em></strong>. Each group is further broken down to requiring either a <strong><em>High MET</em></strong> or <strong><em>Moderate MET</em></strong> workout plan. As luck would have it, my wife and I both tested as the same DNA profile for weight management: <strong><em>Carb Reducer</em></strong> + <strong><em>High MET</em></strong>.</p> <p>So what is a Carb Reducer’s consumption of Fat/Protein/Carb supposed to like? For my wife and I, it looks like this:</p> <table cellspacing="2" cellpadding="2" width="450" border="0"> <tbody> <tr> <td valign="top" width="10"> </td> <td valign="top" width="47"><strong>Type</strong></td> <td valign="top" width="119">Recommendation</td> <td valign="top" width="10"> </td> <td valign="top" width="114">Our Target</td></tr> <tr> <td valign="top" width="10"> </td> <td valign="top" width="47">Fat</td> <td valign="top" width="119">40% or less</td> <td valign="top" width="10"> </td> <td valign="top" width="114">30%</td></tr> <tr> <td valign="top" width="10"> </td> <td valign="top" width="47">Protein</td> <td valign="top" width="119">15% or more</td> <td valign="top" width="10"> </td> <td valign="top" width="114">35%</td></tr> <tr> <td valign="top" width="10"> </td> <td valign="top" width="47">Carbs</td> <td valign="top" width="119">30% – 45%</td> <td valign="top" width="10"> </td> <td valign="top" width="114">35%</td></tr></tbody></table> <p align="justify">Since we both use <a href="http://MyFitnessPal.com">http://MyFitnessPal.com</a> on both the desktop as well as our Android devices, we are only allowed to put in a singular number for our goal in each of the nutrition values (Our Target above). We more than doubled the protein consumption to help support our work out regimen. I also discovered something called the <a href="http://en.wikipedia.org/wiki/Thermic_effect_of_food" target="_blank">Thermic Effect of Food</a> or TEF. I found out that protein has a high TEF while fats have a low TEF. This means that it takes more energy to digest protein than it does fats. How much more, I don’t know, but I’ll take every calorie burned that I can. Also, extra protein helps with muscle development.</p> <h3>Percentages vs. Grams (Fat/Protein/Carbs)</h3> <p align="justify">While proteins and carbs provide the same caloric value, fats do not. This is something I did not know until I wanted to figure out how to calculate percentages for myself. To calculate how many calories are in each component, here are the equations:</p> <table cellspacing="2" cellpadding="2" width="450" border="0"> <tbody> <tr> <td valign="top" width="154"> </td> <td valign="top" width="81">Multiply by</td> <td valign="top" width="215">Calories</td></tr> <tr> <td valign="top" width="154">Fat (in grams)</td> <td valign="top" width="81">9</td> <td valign="top" width="215">calories = gm x 9</td></tr> <tr> <td valign="top" width="154">Protein (in grams)</td> <td valign="top" width="81">4</td> <td valign="top" width="215">calories = gm x 4</td></tr> <tr> <td valign="top" width="154">Carbs (in grams)</td> <td valign="top" width="81">4</td> <td valign="top" width="215">calories = gm x 4</td></tr></tbody></table> <p align="justify">You can then add up the 3 sets of calories, 1 each for fat, protein and carbs, to get your total calorie intake for that item you just put in your mouth. Once you have the total for a meal, or for the day, take the total for fat and divide by the total to get your percentage fat for the day. In an ideal world, my food intake should look something like this:</p> <p align="justify">78.0 gm of fat + 204.5 gm of protein + 204.5 gm of carbs. Doing the math comes out to 702 calories in fats + 818 calories in protein and 818 calories in carbs for a total of 2,338 calories of intake. This gives me the almost perfect F:30% / P:35% / C:35% ratio I am looking for.</p> <h3>My Little World</h3> <p align="justify"><a href="http://lh4.ggpht.com/-OXXYpKdG_E4/UyDZtr9BmbI/AAAAAAAAJVM/OSeOzTrjnqE/s1600-h/2014-03-12_1549%25255B3%25255D.png"><img title="2014-03-12_1549" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; float: left; padding-top: 0px; padding-left: 0px; margin: 0px 15px 10px 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2014-03-12_1549" src="http://lh6.ggpht.com/-N5IKjvEpb9U/UyDZuOB5tBI/AAAAAAAAJVU/8boYtwHP3o0/2014-03-12_1549_thumb%25255B1%25255D.png?imgmax=800" width="232" align="left" height="240"></a><a href="http://lh3.ggpht.com/-CRgbOQ3RTNY/UyDZupWQlyI/AAAAAAAAJVc/TlLnBrFFOdk/s1600-h/2014-03-12_1547%25255B6%25255D.png"><img title="2014-03-12_1547" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 0px 10px 10px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2014-03-12_1547" src="http://lh5.ggpht.com/-zi2-qXWazWE/UyDZvfdzTHI/AAAAAAAAJVk/1s6mRC8ED80/2014-03-12_1547_thumb%25255B4%25255D.png?imgmax=800" width="300" align="right" height="176"></a>Now, the hardest part lies ahead of me: balancing my daily consumption of calories! If I use a spreadsheet and then chart out my daily intake, it appears my fats are pretty near the zone most of the time but my proteins are lower and my carbs higher than my target zones for those two items. NOTE: On my spreadsheet to the left I color coded too high (red), too low (blue) and in the zone (green). Also note that while I have several “in the green” items, I do not have a single day yet where the balance was all in the zone! My monthly average is within parameters for my DNA type but I like striving for better than yesterday, every day.</p> <p align="justify">Nobody ever said learning a new lifestyle would be easy. Sometimes I feel like I am making this up as I go. Every time I dive into more research I find more information and suddenly my uncertainty seems to evaporate.</p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-75514822814321890452014-03-07T13:01:00.001-07:002014-03-07T13:02:05.435-07:00Fitness and Caloric Consumption (Part 1)<p><em>A look at my personal BMR and weight loss.</em></p> <p><a href="http://lh6.ggpht.com/-2uIsWWs6QcE/UxoleRwGa_I/AAAAAAAAJMY/J-GbwJcj6Mg/s1600-h/14%252520-%2525201%252520%2525281%252529%25255B2%25255D.png"><img title="14 - 1 (1)" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; float: right; padding-top: 0px; padding-left: 0px; margin: 0px 10px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="14 - 1 (1)" src="http://lh4.ggpht.com/-q1_aYe8eT14/UxolfHn5EPI/AAAAAAAAJMg/lXB0pyoWy9U/14%252520-%2525201%252520%2525281%252529_thumb.png?imgmax=800" width="244" align="right" height="244"></a></p> <p>My wife and I have been working out since the 2nd week of January, once she got clearance after a foot and ankle surgery late last year. For awhile, we were both making good gains but for the last 4 weeks our weight has slowly been going back up, even with an increase of working out from 4 days/week to 5 days/week. Frustrating! So, I’ve embarked on a deeper understanding of calories in vs. calories out.</p> <p>The first aspect of figuring out how many calories you should be taking in is something called the BMR. BMR, or <em>Basal Metabolic Rate</em>, is the rate that your body burns calories throughout a 24 hour day. I am not intending to go into depth about BMR or why the formulae are different for men and women. To get into that you need to understand what a metabolism is. In simple terms, your metabolism is every hormone your body produces, and when in balance, how it burns and/or stores energy. (One of the sources I am using is the book <em>Mastering your Metabolism</em> by Jillian Michaels.) For now I will simplify and urge a life long habit of eating clean; meaning cut out the processed foods, high fructose corn syrup foods, endocrine inhibitors, and try to eat from local producers and/or certified organic producers.</p> <p>The formulae for figuring out your BMR is simply:</p> <ul> <li>Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) <li>Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )</li></ul> <p>This, unto itself, is only half of the way to your caloric needs. To figure that out you need to figure out your activity level, or use something like a Fitbit to track your activity level. Since I’ve been logging all of my workouts for the last 8 weeks and recently purchased a Fitbit Flex, I have data I can go back over to figure out my daily caloric burn. I ended up using the Harris Benedict Formula for calculating caloric burn.</p> <p>To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: </p> <ol> <li>If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 <li>If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 <li>If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 <li>If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 <li>If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9 </li></ol> <p>For weight loss I have discovered that 1 pound of fat is pretty much 3500 calories. If you want to lose 1 pound each week your calories in (food) should be 3500 calories lower than your total calories out (daily activity <strong>plus</strong> exercise). Since I currently weigh about 220 pounds and have a target weight of 195 pounds I channeled the inner engineer in me and came up with the following chart:</p> <p><a href="http://lh5.ggpht.com/-ylz55Roj3nM/Uxolfx-7k9I/AAAAAAAAJMo/-a9EsqCzi2U/s1600-h/BMR_and_Caloric_Charts_%252528Keith%252529%25255B170%25255D.png"><img title="BMR_and_Caloric_Charts_(Keith)" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="BMR_and_Caloric_Charts_(Keith)" src="http://lh4.ggpht.com/-bbfORdMeSGA/UxolgQRwbQI/AAAAAAAAJMw/xYiEFONAAtY/BMR_and_Caloric_Charts_%252528Keith%252529_thumb%25255B166%25255D.png?imgmax=800" width="804" height="114"></a></p> <p>Now, looking back for the last several weeks through my tracking of calories burned I am averaging 2,400 on a non-workout day and 3,150 on a workout day. So, my average week is pretty close to (2 x 2400) + (5 x 3150) or 20,550 calories burned each week. If I wanted to maintain my weight I would need to eat this many calories every week. If I wanted to lose 2 pounds a week, I would need to eat 7,000 calories less than this each week. And for me, I believe it needs to be consistent each day, not 3,000 calories in today and 1,000 calories in tomorrow. And having lived the sedentary lifestyle for so many years, I can say with absolute certainty that exercise is <strong>required</strong> to lose weight. And please note on my chart (left chart) where I ended up while currently weighing 220 pounds. Between lightly and moderately active! But doesn’t it say if you work out 3-5 times a week you are moderately active? Yes, as a (very) general rule. But everybody (and every body) is different.</p> <p>Now, why did I do all of this math stuff? I did it because following an software application’s advice I was not losing weight! And I wanted to figure out why. When punching all of this into MyFitnessPal and Fitbit it was recommended that I should be eating just aver 1,400 calories a day. Well, that is a lot lower than 2,000 calories a day that I just figured out I should be eating to lose weight. That means I should be losing weight even faster, right? From everything I’ve researched, the answer is not only no, but hell no! Not enough calories will force the body into a different state and it will hold on to every calorie it can. Starvation mode over time does not work. In fact, it is highly suggested that you don’t have a deficit of more than 20% of your maintenance level unless you are obese. Then, maybe 30% might be good to start. The right hand part of the chart (above) is a 20% reduction in calories. Half way between 15,523 and 17,499 is about 16,500 calories a week. This is a 4,000 calorie deficit each week which would equate to about 1.1 pounds lost each week. 16,500 divided by 7 days would put me right around 2,357 calories each day to eat. </p> <p>Well holy hand grenades of Antioch! That is nearly a 1,000 calories more than both MyFitnessPal and Fitbit put me at! Does that explain why for the last 3 weeks I’ve been getting more and more sore, more and more tired, rundown and worn out? Maybe. For the next 3-4 weeks I will be working on an input of about 2,300 calories a day instead of 1,400 a day and see if things start changing.</p> Keith Barrowshttp://www.blogger.com/profile/07477575999548535323noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-62438555723237815682014-03-05T13:42:00.017-07:002014-03-14T14:14:33.583-06:00Welcome to the Thursday edition of the #significanceseries Today's recipient hails from Texas. He...<blockquote cite="http://ift.tt/KnOB9t"><b>Welcome to the Thursday edition of the</b> <b><a class="ot-hashtag" href="http://ift.tt/19QpndA" rel="nofollow">#significanceseries</a></b> <b> </b><br><br>Today's recipient hails from Texas. He is always promoting, building or highlighting others works and posts on Google+. He is just a another plusser who exemplifies what kind and nice are. If you don't have <span class="proflinkWrapper"><span class="proflinkPrefix">+</span><a class="proflink" href="http://ift.tt/KnOB9r">Jeff Sieh</a></span> in your circles your missing out. Also he does the best videos and trailers in Google+. They are simply awesome. Here is a link to one of the many he has made. <a href="http://ift.tt/19QpntQ">Manly Pinterest Tips 2</a><br><br><i>Thanks Jeff for making others significant!</i><br><br><img src="http://ift.tt/KnOzhI" width="640" height="479"> </blockquote> <hr> <i>Join the conversation on <a href="http://ift.tt/KnOB9t">Google Plus</a></i>. <hr> Anonymoushttp://www.blogger.com/profile/08156182913992086160noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-23342207015048719612014-03-05T13:42:00.015-07:002014-03-14T14:15:23.855-06:004 Must-Read Books to Improve Your Social Media Skills in 2014 How are you going to kick it up a notch...<blockquote cite="http://ift.tt/1lxrmpg"><b>4 Must-Read Books to Improve Your Social Media Skills in 2014</b><br><br><i>How are you going to kick it up a notch in 2014?</i><br><br>Boosting your social media skills is a constant process. I’ve been asked how I learned social media marketing and one of my favorite ways that I’ve learned is by reading books. Hosting a book club on Twitter for several years with a focus on social media and marketing books was a master class for me and the people who participated. I wanted to share four books that you should pick up to boost your skills for 2014.<br><br><b>There’s no fast track to learning social media. Time spent on the platforms using them is really the best way to learn but reading books can help you learn more quickly. Reading books doesn’t replace the time that you need to put in to build a social media platform but it does help you figure out what to do.</b><br><br><i>What are your book recommendations for 2014?</i><br><br>Read it now: <a href="http://ift.tt/1lu3DpV">http://ift.tt/1lu3DpV</a><br><br>Pin it for later: <a href="http://ift.tt/19CkILW">http://ift.tt/19CkILW</a><br><br><a class="ot-hashtag" href="http://ift.tt/15C69Ey" rel="nofollow">#socialmediatips</a> <a class="ot-hashtag" href="http://ift.tt/PF3gOK" rel="nofollow">#books</a> <a class="ot-hashtag" href="http://ift.tt/19FOQpQ" rel="nofollow">#readinglist</a><br><br><img src="http://ift.tt/1lxrmpe" width="640" height="281"> </blockquote> <hr> <i>Join the conversation on <a href="http://ift.tt/1lxrmpg">Google Plus</a></i>. <hr> Anonymoushttp://www.blogger.com/profile/08156182913992086160noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-3307577058982150402014-03-05T13:42:00.013-07:002014-03-12T16:19:18.036-06:00Are you ready for 2014? Parts of the world are already celebrating the start of the new year, which ...<blockquote cite="http://ift.tt/1lxrmp8"> <b>Are you ready for 2014?</b><br> Parts of the world are already celebrating the start of the new year, which for some reason brings a renewed sense of courage and dedication to accomplish things we haven't accomplished yet.<br><br> I've been reading a lot of 2013 round-ups, and 2014 to-do posts, 'tis the season, and there's a trend emerging...<br><br><span class="proflinkWrapper"><span class="proflinkPrefix">+</span><a class="proflink" href="http://ift.tt/OYC0ui">David Amerland</a></span> brought up "the attention economy" earlier this week in <span class="proflinkWrapper"><span class="proflinkPrefix">+</span><a class="proflink" href="http://ift.tt/19FONul">The Mia Connect</a></span>'s HOA, and reinforced the point of finding ways to stand out, in this article (<a href="http://goo.gl/heE5V6">http://goo.gl/heE5V6</a>).<br><br> David's article, the one I wrote below, as well as my review of David's book <i>Google Semantic Search</i> (<a href="http://goo.gl/LaOjzZ">http://goo.gl/LaOjzZ</a>) all point us in a direction of <b>telling our story</b> and <b>helping others.</b> All tried-and-true business practices, which means if you run a good business, you <b>are</b> going to be heard online. Maybe it will take some professional help to find the right platform, maybe you'll need to take a leap of faith and realize your efforts may not pay off directly, nor in the short term, but if you look at all the developments over this past year, there's one true path to success: <b>BE YOU.</b><br><br><a rel="nofollow" class="ot-hashtag" href="http://ift.tt/1lxrkO2">#webstrategy</a> <a rel="nofollow" class="ot-hashtag" href="http://ift.tt/Q8V5HI">#semanticseo</a> <a rel="nofollow" class="ot-hashtag" href="http://ift.tt/Y8SSNC">#onlinemarketing</a> <br><br><img src="http://ift.tt/1lxrmp6"> </blockquote> <hr><i>Join the conversation on <a href="http://ift.tt/1lxrmp8">Google Plus</a></i>. <hr>Anonymoushttp://www.blogger.com/profile/08156182913992086160noreply@blogger.com0tag:blogger.com,1999:blog-3917791535140484052.post-88779343845834972032014-03-05T13:42:00.011-07:002014-03-12T16:20:08.655-06:00December 30, 2013 Quote of the Day "To conquer fear is the beginning of wisdom." – Bertrand Russell...<blockquote cite="http://ift.tt/18TR1b9">December 30, 2013<br> Quote of the Day<br><br> "To conquer fear is the beginning of wisdom."<br> – Bertrand Russell<br><br> About Bertrand Russell<br> British philosopher Bertrand Russell was greatly responsible for the shift toward logical analysis among philosophers; he introduced rigorous scientific methodology to the field and was best known for his books Principia Mathematica and The Principles of Mathematics. He was born in 1872 to an aristocratic English family but raised by a strict paternal grandmother after his parents died young. He won the Nobel Prize for Literature in 1950. Albert Einstein collaborated with him on a manifesto calling for nuclear disarmament. He died in 1970.</blockquote> <hr><i>Join the conversation on <a href="http://ift.tt/18TR1b9">Google Plus</a></i>. <hr>Anonymoushttp://www.blogger.com/profile/08156182913992086160noreply@blogger.com0