Breaking the scale

[so_]

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/Fitness-Calculators/Body-Fat-YMCA.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/calories/item.php?item_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%


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

[Phil]

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

[so_]

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/showtopic.php?tid/243/tp/1/
http://www.davedraper.com/fusionbb/showtopic.php?tid/4275/
http://www.davedraper.com/fusionbb/showtopic.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)

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

[so_]

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.

[so_]

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

[brent217]

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.

[cycomiko]

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

[so_]

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/2007/06/processed-foods-arent-real-food.html
http://www.maxmuscle.com/index.cfm?fa=article&doc_id=499&subcat=fat_loss_diet

[brent217]

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.

[so_]

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/16/34/1/3/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.

[brent217]

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.

Gratz, that means you are losing about 5 pounds a month, a good solid rate. Now who weighs less, you or B? You should take the scale to his place and see if he is willing to compete in a weight loss program with you.

I am hoping to increase my weight by half that much a month when I am allowed to start working out again.

[brent217]

[QUOTE=so_;7680]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)
QUOTE]

Larsen, T. M., S. Toubro, et al. (2003). "Efficacy and safety of dietary supplements containing conjugated linoleic acid (CLA) for the treatment of obesity-evidence from animal and human studies." J Lipid Res

Tens of thousands of people who want to lose weight or reduce body fat have been taking a synthetic version of conjugated linoleic acid or CLA. A new study shows that the pills may cause more harm than good. After reviewing 13 randomized studies, a group of researchers concluded that the pills do not reduce body weight or body fat to a significant degree. Unfortunately, the promising results seen in animal studies do not seem to apply to humans.

Worse yet, the researchers found that a kind of CLA found in the pills (CLA (t10, c12) may cause serious health complications, including an enlarged liver, lower levels of HDL (good) cholesterol, and insulin resistance.

Meanwhile, the main type of CLA found in meat and dairy products (c9, t11 or "rumenic acid") has been given a clean bill of health.

Your costco pill is 39% bad CLA. I would suggest not taking it. Especially if your current program already seems to be working.

[so_]

Although it should be pointed out that you only get 7.8mg of CLA c9,t11 or so per 100g of meat. In this article he likes to point out you'd be consuming 500g of saturated fat in order to get into the 3g supplementation range.

http://www.pponline.co.uk/encyc/conjugated-linoleic-acid.html

I think I'll probably take these CLA pills for the next month or so, he implys that it might be best to use it as a muscle building aid rather than a fat loss aid anyways. But finding a supplement that is more c9,t11 and less c12,t10 will be the challenge for you.

[brent217]

Although it should be pointed out that you only get 7.8mg of CLA c9,t11 or so per 100g of meat. In this article he likes to point out you'd be consuming 500g of saturated fat in order to get into the 3g supplementation range.

http://www.pponline.co.uk/encyc/conjugated-linoleic-acid.html

I think I'll probably take these CLA pills for the next month or so, he implys that it might be best to use it as a muscle building aid rather than a fat loss aid anyways. But finding a supplement that is more c9,t11 and less c12,t10 will be the challenge for you.

To further quote the study you quoted above:

"
In addition, cows grazing pasture produce conjugated linoleic acid-enriched milk, especially when the grass is at an early growth stage. As a rule of thumb, however, most full-fat beef and dairy produce will contain between 3 and 7mgs of conjugated linoleic acid per gram of total fat content, 85-95% of which is present as the c9, t11 isomer.
"

So, now we have argued a circle, and I still need an organic completely grass fed source of whole milk, butter, cheese and cottage cheese in Edmonton.

However, reading further into the studies, it seems that CLA is best used as a supplement when you are trying to gain weight, as it somehow encourages your increased mass to be more muslce and less fat; and CLA is less effective for pure weight loss.

And also note in the summary of the article you posted:

"
In terms of the actual conjugated linoleic acid supplement you use, it?s probably wise to stick to those whose isomer content is similar to naturally occurring conjugated linoleic acid ? ie consisting predominantly of c9, t11 conjugated linoleic acid. While the t10, c12 isomer may exert a much more potent fat-reducing effect, there are simply too many unanswered questions over its possible health risks to recommend using large amounts at present;
"

The long or even medium term health effects of t10, c12 are not yet known, Use prudence before you decide you should take them.