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12 February 2016

Happy Friday, BEST Buddies:

The weekend is here and I will plan ahead to avoid extra eating!

I continue to work on getting my macros where I want them - right now fat at 68%, protein at 24%, and carbs at 8% with net carbs well under 20g each day. My protein is up to a better range, but we shall see if I drop some bodyfat this month.

I am working out regularly and changed it up to do two days of my four (or five) only on strength training which I sometimes alternate with a little speed rowing machine. The other two days every week are about elliptical and strength training but about half and half.

MY CURRENT GOALS: Discuss dose changes with endocrinologist, try for lower carb percentage, lift heavier at the gym and see caliper bodyfat move down in February.

MY LONG RANGE GOALS: Body fat at 26% or less and scale weight in the 150's or less

Words of the Week:
“Choice, not chance, determines destiny.” ~ E.C. McKenzie

I am dedicated, determined and diligent

10 February 2016

Happy Wednesday, Best Buddies:

I decided to do all weight work two days per week, and the rest of the days mixed sessions including rowing, elliptical, etc. as the cool down.

Yesterday was challenging, and I had some good cardio during lifting heavier. Today the Idiot Box is up - but I know it is water. Many people get upset after a hard workout believing their weight should drop.

Here is information from Livestrong.com that may be helpful:

Trained Muscles versus Non-trained Muscles

Trained muscles hold more water than non-trained muscles in order to improve performance. Water retention in the muscles maintains proper hydration and electrolyte levels throughout the body. With each hard workout, the muscles’ ability to store more water and glycogen increases. Trained muscles store up to 135 mmol of glycogen and water per kilogram of body weight compared to non-trained muscles that only store about 80 mmol of glycogen and water per kilogram of body weight.

Hydration Levels

Hard workouts often lead to a loss of electrolytes and water through heavy sweating, leading to a decrease in total body water. The amount of water stored in muscles depends on individual sweating rate, type of exercise and duration, and amount and type of fluid consumed during exercise. The availability of electrolytes influences how much water is stored in the muscles, as muscles need sodium and other electrolytes to absorb water.

Water Weight

The amount of water stored in the muscles depends on the difference between water gain and water loss. Water gain happens through food and liquid consumption and metabolic processes. Water losses occur from respiration, sweating and gastrointestinal and kidney functions. Ideal total body water ranges from 45 to 75 percent of total body weight. The range is due the difference of water weight in body composition. Muscle tissue is about 70 to 80 percent water, while fat tissue is about 10 percent water. A hard workout increases the metabolism, often resulting in a small increase in total body water.


MY CURRENT GOALS: Discuss dose changes with endocrinologist, try for lower carb percentage, lift heavier at the gym and see caliper bodyfat move down in February.

MY LONG RANGE GOALS: Body fat at 26% or less and scale weight in the 150's or less

Words of the Week:
“Choice, not chance, determines destiny.” ~ E.C. McKenzie

I am dedicated, determined and diligent

08 February 2016

Happy Day, Best Buddies:

SO, I got a very nice letter from the endocrinologist today in response to my fax in which I shared a detailed daily log of how I felt in January. He said he was sorry I was not feeling great and invited me to come in and talk about increasing the dose a little! So, maybe it will be worth it.

I ended up with 19 visits to the gym this month! And, the Idiot Boxes both said 170.2 this morning so I am revolving around a lower number now! Yippee!

And, even though I bumped my RDI back up - it is only to accommodate the additional protein each day. It seems to be helping.

MY CURRENT GOALS: Discuss dose changes with endocrinologist, try for lower carb percentage, lift heavier at the gym and see caliper bodyfat move down in February.

MY LONG RANGE GOALS:
Body fat at 26% or less and scale weight in the 150's or less

NEW Words of the Week:
“Choice, not chance, determines destiny.” ~ E.C. McKenzie

I am dedicated, determined and diligent

07 February 2016

Happy Day, My Best Buddies!

This first week of February has been productive - my averages are 68% fat, 23% protein and 9% carbs, and my NET carbs are under 20 grams. Better numbers than January, so I am hitting some of my goals.

I went to the gym today and one of the staff said, "Hmmm, are you losing weight?" Then my favorite trainer who was about to teach class said, "Wow, you are just getting smaller."

These people see me four or five days every week - so something must be shifting!

Also, does anyone think it is weird I have heard nothing from the endocrinologist although I sent him a fax February 1st? Perhaps it was too cranky for him...

MY CURRENT GOAL: Discuss changes with endocrinologist (SENT HIM A FAX ON FEBRUARY 1st), try for lower carb percentage, lift heavier at the gym and see caliper bodyfat move down in February.

MY LONG RANGE GOAL: Body fat at 26% or less and scale weight in the 150's or less

NEW Words of the Week:
“Choice, not chance, determines destiny.” ~ E.C. McKenzie

I am dedicated, determined and diligent

06 February 2016

Weigh-in: 169.8 lb lost so far: 73.2 lb still to go: 9.8 lb Diet followed 100%
   (2 comments) on diet HCB's own diet   losing 0.1 lb a week

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