Breaking the scale Breaking the scale

starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 14

Thread: Breaking the scale

  1. #1
    Join Date
    Jan 2008
    Posts
    7

    Default Breaking the scale

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Just trying to put things down in writing to try and figure out exactly what I'm doing, track my progress and to make refinements.

    Weight: 350+ (Literally get "ERR" on one scale and I'm over 350 on the other) my estimate is 380 based on the last scale I found that worked.

    Height: 5'10" - 177.8 cm
    Weight: 380 lbs - 172.4 kg
    Age: 34 years

    Estimated BMR: 4242.81
    http://forums.johnstonefitness.com/showthread.php?t=1222%20Marcus's%20My%20Guide%20To %20Nutrition%20For%20Weight%20Loss

    BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) ? (6.8 X age in yrs)
    Light exercise/sports 1-3 days a week ? BMR X 1.375
    ( 66 + ( 13.7 * 172.4 ) + ( 5 * 152.4 ) - ( 6.8 * 34 ) ) * 1.375 = 4242.81

    Body Fat Estimate (Rough but probably not that bad as a rough estimate)
    http://www.webcalcsolutions.com/Fitn....asp?AcctNum=3

    Waist: 65 inches
    Body Fat: 37 %

    Food
    Calories/Fat/Carbohydrate/Protein

    Breakfast - 640/11g/62g/69.5g
    3/4 cup of Flax Plus + Skim Milk (not sure about this, packaging is a bit sketchy)
    110/1.5g/23g/4g + 45/0/6g/4.5g = 150/1.5g/29g/8.5g

    1 cup of Skim Milk + 3 scoops of Webber Naturals 100% Natural European Whey
    90/0/12g/9g + 270/6g/6g/48g = 380/6g/18g/57g

    Activa Yogurt 100g
    100/3.5g/15g/4g

    Omega 3/6/9 Borage Oil 400mg/Flax Oil 400mg/Fish Oil 400mg
    10/1.2g/0/0

    Multivitamin

    Lunch - 480/9.5g/33g/61g
    1 cup of Skim Milk + 3 scoops of Webber Naturals 100% Natural European Whey
    90/0/12g/9g + 270/6g/6g/48g = 380/6g/18g/57g

    Activa Yogurt 100g
    100/3.5g/15g/4g

    Omega 3/6/9 Borage Oil 400mg/Flax Oil 400mg/Fish Oil 400mg
    10/1.2g/0/0

    Dinner - 1350/69g/149g/51g
    Who knows, could be anything good or bad. Lets pick something bad
    12 inch Subway Meatball Marinara w/cheese + Chips

    1120/48g/126g/48g + 30/10g/0g/6g + 200/11g/23g/3g

    Evening - 390/7.2g/18g/57g
    1 cup of Skim Milk + 3 scoops of Webber Naturals 100% Natural European Whey
    90/0/12g/9g + 270/6g/6g/48g = 380/6g/18g/57g

    Omega 3/6/9 Borage Oil 400mg/Flax Oil 400mg/Fish Oil 400mg
    10/1.2g/0/0

    Random Crap - 510/28g/60.6g/7g
    Double Chocolate Cookie (Estimated from this one, who knows about the one I'm having)
    http://www.calorie-count.com/calories/item/57202.html
    430/21g/58g/5g

    Couple of Coffee + Cream or Whole Milk (Again, estimated)
    http://www.calorie-count.com/calorie...id=1049&size=3
    80/7g/2.6g/2g

    So if I were to eat all that I'd be at:
    3370/124.7g/322.6g/245.5g
    100%/17.9%/46.5%/35.4%

    Code:
    Calories/Fat/Carbohydrate/Protein
    Breakfast -   640  /11g  /62g   /69.5g
    Lunch -       480  /9.5g /33g   /61g
    Dinner -      1350 /69g  /149g  /51g
    Evening -     390  /7.2g /18g   /57g
    Random Crap - 510  /28g  /60.6g /7g
    I'm simply not going to go to this much trouble every day, but I thought it would be a good way to give myself a good idea in general where I'm at. Even adding that all up it only comes to 3370 Calories, I have no idea how I'd get to 4000+ calories other than more junk food, and I think that somewhere in the 2800-3300 calories isn't a bad target for me anyways. This is missing some fruit and vegetables that I'll typically have, so I need to remember to put that in as well.

    Training Log
    I am attempting to do follow Mark Rippetoe's Starting Strength, I have done some training before, but since it's been a bit of a layoff, it's much like starting over. I think Mark's program is the perfect balance of exercises that I was looking for when I was originally training.

    I'm doing a 5 minute bike warm-up.
    As well as a warm-up on each exercise:
    2x5 - Bar ( 45 lbs, for form and stretching)
    1x5 - (WW - Bar) x 1/4 + Bar
    1x3 - (WW - Bar) x 2/4 + Bar
    1x2 - (WW - Bar) x 3/4 + Bar
    3x5 - Working Weight/1x5 - Working Weight for Deadlift

    January 7 - 11, 2008

    Back was all messed up with a knot of pain in one shoulder, bought another year's gym membership, lifted some light weights to try and work out the pain in my back, basically tried not to hurt myself by starting too quickly.

    January 14 - 18, 2008


    January 14

    Squat 3x5x135 lbs
    Bench 3x5x125 lbs
    Deadlift 1x5x145

    50x Crunches
    Stretching

    January 16

    Squat 3x5x145 lbs
    Standing Press 3x5x65 lbs
    Power Clean 3x5x95 lbs

    50x Crunches
    Stretching

    First time ever doing Standing Shoulder/Military press and Power Clean.

    January 18

    Squat 3x5x145 lbs (oops missed adding weight here)
    Bench 3x5x135 lbs
    Deadlift 1x5x155 lbs

    50x Crunches
    Stretching

  2. #2
    Join Date
    Jul 2007
    Posts
    21

    Default

    Looks like you put in some good work this week. See if you can make next week even better.

  3. #3
    Join Date
    Jan 2008
    Posts
    7

    Default More Diet Refinement

    Added an apple into my breakfast this morning 80/0/22g/0.
    http://www.calorie-count.com/calories/item/120793.html

    Found some more good calories to fit into my diet, thanks to the posters on the Dave Draper forum for the idea. I'm already eating flax at breakfast plus it adds some needed fiber (7-8g) to those protein shakes.
    http://www.davedraper.com/fusionbb/s...?tid/243/tp/1/
    http://www.davedraper.com/fusionbb/s....php?tid/4275/
    http://www.davedraper.com/fusionbb/s...c.php?tid/504/

    2 tablespoons of Cold Milled Brown Flax Seed from Gold Top Organics to each protein shake. This adds 160/12g/4g/0.1g so about 480 calories a day. It looks like I needed a few more calories on the days that I'm not being bad and eating that chocolate chip cookie anyways.

    Oh, and I found out that I'm probably having 2 cups of skim milk instead of 1 anyways.
    So add another 90/0/12g/9g x 3 = 270 calories.

    3370/124.7g/322.6g/245.5g (old total) - 430/21g/58g/5g (minus the cookie) +
    480/36g/12g/0.3g + 270/0/36g/27g + 80/0/22g/0

    New total (and I even promised I wouldn't really do this every day)
    Code:
    Calories/Fat/Carbohydrate/Protein
    3770/139.7g/334.6/267.8
    100%/18.8%/45.1%/36.1%  (percentages by grams)
    January 21, 2008

    Squat 3x5x155 lbs
    Standing Press 3x5x75 lbs
    Power Clean 3x5x100 lbs

    50x Side to side Crunches (25 a side I guess)
    30x Reverse Crunches
    Stretching

    January 23, 2008

    Keiser Bike 5 mins, gear 9
    Squat 3x5x155 lbs
    Bench 3x5x 145 lbs
    Deadlift 1x5x165 lbs
    50 x crunches

    January 26, 2008

    Keiser Bike 5 mins, gear 9
    Squat 3x5x170 lbs
    Standing Press 3x5x85 lbs
    Power Clean 3x5x105 lbs

  4. #4
    Join Date
    Jan 2008
    Posts
    7

    Default New Week

    Janurary 28, 2008
    Keiser Bike 5 minutes Gear 9
    Squat 3x5x185
    Bench Press 3x5x135
    Deadlift 1x5x175

    Forgot my log, played it by ear only got 2 of the 3 right, I'll do Bench again on Wednesday I guess, -35C here today, brrr

    January 30, 2008
    Out of town, no workout

    February 1, 2008
    5 minute bike warmup
    Squat 3x5x195
    Overhead Press 1x5x85 1x5x105 2x3x110
    Power Clean 3x5x110

    Still cold here.

  5. #5
    Join Date
    Jan 2008
    Posts
    7

    Default Welcome to Februrary

    Feb 5, 2008
    5m Bike
    Squat 3x5x205
    Bench 3x5x155
    Deadlift 1x5x185

    Feb 7, 2008
    5m Bike
    Squat 3x5x215
    Press 1x5x110 2x3x110 (dropping back to 90 and starting forward again)
    Power Clean 3x5x120

    Feb 9, 2008

    5m Bike
    Squat 3x5x225
    Bench 2x5x160 1x4x160 (last rep didn't make it all the way back to the top)
    Deadlift 1x5x200

    Managed to get two scales in the same place at the same time, 200+175 = 375 not the best method, but it'll work for now. I went to half a dozen stores looking for a 400lb scale, no luck, may have to order one of the $80 ones off of Amazon.com

  6. #6
    Join Date
    Sep 2007
    Posts
    13

    Default

    Just watched some sumo wrestling on TV yesterday. They used two scales (one for each foot) of the sumo wrestlers for the official weigh-in, so I don't see a problem with you doing that as well, other than the fact that two scales take up more room in your bathroom.

    Also, I know we were discussing the high cost of Biotest's Surge in Canada, but I think you need to start doing some type of pre/during/post workout drink. Prolly just a homemade mixture of Maltodextrose and protein power (0.8g/kg and 0.4g/kg respectively). Divide the drink and drink a quater pre-workout, a quarter during, and the last half right after.

    And if you are going to supplement creatine just add it to the post workout drink.

    Talk to you when I get back to town next.

    Editing in:

    Hmm, been doing research on fat supplements, I want to get some conjugated linoleic acid (CLA) in my diet (biotest adds 2 of the 16 types to their flamout product), and the best way to get this is natureally (all 16 types) is from grassfed (only grass, no grains at all) cow milk and butter. Would you mind checking Organic Planet for me next time you there and see if they carry the stuff? I am adding this, cause from what I have been reading the grassfed milk would do you good too, if the cost isn't silly high. Lots of CLA articles are gathered together and summerized on this page:
    http://www.eatwild.com/cla.html

    Bascally, CLA reduces bodyfat and may help fight certain types of cancer, however synthetic CLA can be bad.

  7. #7
    Join Date
    Jul 2007
    Posts
    109

    Default

    The CLA sourced from grass fed animals is not the same as the CLA that potentially reduces bodyfat, which is the man-made stuff.

  8. #8
    Join Date
    Jan 2008
    Posts
    7

    Default

    You'll laugh, but that's what I was talking about when I mentioned Cheez Whiz, it has a good amount of CLA.

    http://junkfoodscience.blogspot.com/...real-food.html
    http://www.maxmuscle.com/index.cfm?f...=fat_loss_diet

  9. #9
    Join Date
    Sep 2007
    Posts
    13

    Default

    Quote Originally Posted by cycomiko View Post
    The CLA sourced from grass fed animals is not the same as the CLA that potentially reduces bodyfat, which is the man-made stuff.
    Riserus, U., P. Arner, et al. (2002). "Treatment with dietary trans10cis12 conjugated linoleic acid causes isomer-specific insulin resistance in obese men with the metabolic syndrome." Diabetes Care 25(9): 1516-21.

    OBJECTIVE: Conjugated linoleic acid (CLA) is a group of dietary fatty acids with antiobesity and antidiabetic effects in some animals. The trans10cis12 (t10c12) CLA isomer seems to cause these effects, including improved insulin sensitivity. Whether such isomer-specific effects occur in humans is unknown. The aim of this study was to investigate whether t10c12 CLA or a commercial CLA mixture could improve insulin sensitivity, lipid metabolism, or body composition in obese men with signs of the metabolic syndrome. RESEARCH DESIGN AND METHODS: In a randomized, double-blind controlled trial, abdominally obese men (n = 60) were treated with 3.4 g/day CLA (isomer mixture), purified t10c12 CLA, or placebo. Euglycemic-hyperinsulinemic clamp, serum hormones, lipids, and anthropometry were assessed before and after 12 weeks of treatment. RESULTS: Baseline metabolic status was similar between groups. Unexpectedly, t10c12 CLA increased insulin resistance (19%; P < 0.01) and glycemia (4%; P < 0.001) and reduced HDL cholesterol (-4%; P < 0.01) compared with placebo, whereas body fat, sagittal abdominal diameter, and weight decreased versus baseline, but the difference was not significantly different from placebo. The CLA mixture did not change glucose metabolism, body composition, or weight compared with placebo but lowered HDL cholesterol (-2%; P < 0.05). CONCLUSIONS: These results reveal important isomer-specific metabolic actions of CLA in abdominally obese humans. A CLA-induced insulin resistance has previously been described only in lipodystrophic mice. Considering the use of CLA-supplements among obese individuals, it is important to clarify the clinical consequences of these results, but they also provide physiological insights into the role of specific dietary fatty acids as modulators of insulin resistance in humans.

    *This is why I want to get natural CLA, as opposed to that made in a factory

    This study was done in 2002, and there have been a lot more studies done since then, will continue to read as I have time.

  10. #10
    Join Date
    Jan 2008
    Posts
    7

    Default

    starting strength coach development program
    90g - 1g capsules of CLA is available from Costco for about $20. The label reads:
    1000mg of Tonalin CLA blend (from safflower oil) providing 780mg of Conjugated Linoleic Acid (CLA)

    http://www.tonalin.com/content/view/.../lang,english/
    What is the Isomer profile of TONALIN? CLA?

    TONALIN? CLA is derived from safflower oil, which is a natural product. The linoleic acid in safflower oil varies from lot to lot. This variation limits the amount of linoleic acid that can be converted into the conjugated form, thus varying the potency of the CLA in TONALIN? CLA between 78% and 85%. However, our typical batch is 80% since we control our raw material. TONALIN? CLA contains on average 39% each of the two active isomers 18:2 c9,t11 and 18:2 t10,c12 and less than 1% each of the inactive isomers c9,c11, CLA c10,c12 and CLA t,t, 9,11 +10,12. TONALIN? CLA also contains less than 4% Palmitic acid, less than 4% stearic acid, less than 3% linoleic acid and 10 to 20% oleic acid, which are the other natural fatty acids found in safflower oil.
    Also Costco had a good scale for $33, that while somewhat cheaply made (to our exacting specifications in China, no idea about the lead content ) reports 367lbs for me.

Page 1 of 2 12 LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •