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Goals

2016 Goals

2016goalsHard to believe, but another year has come and gone and although it was better than the past few years, there’s still room for improvement.  Some of the fitness goals are dependent on my left knee (or any other body part) survives the training.

So here’s the goals for 2016, both for fitness/health and others:

 

Health/Fitness

  • Drop another 50 lbs of fat
  • Drop 15% body fat
  • Race at least 1 duathlon
  • Run the Niagara Falls International Marathon
  • Continue strength training twice a week (or more)

Other Goals

  • Get SCUBA Certified
  • Not be such an asshole (unless of course the receiver clearly deserves it)
  • Ride at least 15,000 kms

Hello? Is this thing on?

What’s the problem?  It’s only been 8 months!

Lets see; still fat except now my diabetes is out of control.  If I’m eating good and exercising, I’m still taking 15-20 units of sustained release insulin.  If I eat like crap, then it’s 50 units of insulin, and even with that much, blood glucose is rarely under 10.  My kidneys are now starting to show signs of giving up.

Initial Weigh-In: (Aug 12, 2015)

Weight: 264.8 lbs
Body Fat: 37.8%
LBM: 164.7 lbs
Fat Mass: 100.1 lbs

The increase in BF% at almost the same weight as in the past is a concern.  My lean mass dropped, fat mass increased.  Probably due to the out-of-control diabetes which has a muscle-wasting effect.

Restarted Stronglift 5×5 and a Zero to 10k run program.  I also have a 75k bike ride coming up on Aug 23rd for MS charity event.  I guess I better start turning the pedals soon.

Goal are to run the Crystal Beach 5k Oct 10th under 30 mins, and then the Casablanca 8k on Nov 7th.  Last year when I ran that race I had made a goal to finish in under 40 mins.  That probably won’t happen this late in the game, but it will be faster than last years time.

Get Disciplined, Not Motivated

I’m bad for that and I’m sure a lot of people are like that also.  You have a plan, your excited, motivation’s at 110%.  Then something happens that’s not part of the plan and the motivation gets thrown out the window.

I’m also bad when it comes to injuries.  Something hurts – back, knee, shoulder – and the negative talk starts, and depression sets in, motivation; Gone.

I like this blog post – discipline over motivation.  Another tool in the box.

GET DISCIPLINED, NOT MOTIVATED

WEIGH IN: Aug 12, 2014

weekly-weigh-in_thumb2A little late on the update, but it’s here.

Training:  Last week was the Deload Week 4 of Cycle 1 in the Wendler 5/3/1 program.  Compliance was at 100% with that, and the running.

Nutrition:  Bad week in general.  Compliance was maybe 40% mostly due to evening chip binges, and also attending a NASCAR race on Sunday and not preparing for it.  Not to mention, also ate a big bad of chips Monday night, prior to this weigh in the morning.  So the numbers are wonky to say the least.

Now the numbers: Phase 1, Week 4

Weight: 258.8 lbs (+4.4 lbs)
Body Fat: 34.1% (-1.4%)
LBM: 170.5 lbs (+6.4 lbs)
Fat Mass: 88.3 lbs (-2.0lbs)

Obviously these are not very representative of what’s actually going on.  Most of the weight gain was all water retention (as seen from the big increase in LBM) and there should be a correction of this next weigh in.

Starting on Tuesday August 12, I started loading Creatine at 10g/day dose split in 2 servings, morning and evening.  This will go on for one week.  After that, it’ll be a maintenance dose of 5g/day.  This should also effect future weigh ins as creatine requires extra water to bind into the muscles.  This should show up with a higher than usual LBM.

Also, based on FitBit and the current exercise I’m doing, my TDEE average is around 3550 calories.  So I’ll be bumping up my calorie consumption as follows;

Monday: Off day – 2300 cals
Tuesday: Strength & Run – 3000 cals
Wednesday: Strength – 2800 cals
Thursday: Run – 2500 cals
Friday: Strength – 2800 cals
Saturday: Strength – 2800 cals
Sunday: Run – 2500 cals

If I combine the strength and run on Saturday, then I’ll bump that up to 3000 cals also.  This will result in a slower fat loss, but I’m hoping that together with the testosterone gel, I may actually increase my muscle mass, or at the very least, totally curb any loss of it.  In the long run, this is the best bet.