#345: What Running is Doing to my Body

Today being the start of a new quarter, I have revised The Tale of the Tape...

	1/20/08	4/27/08	7/20/08	3/17/11	7/1/11	Change
Weight	405	366	357	292	262	(143)
BMI	49.3	44.5	42.9	35.5	32	(17.3)
Body Fat %	43.8	31.1	31.4	29.1	24.5	(14.7)
Lean Mass	228	231	245	207	198	(30)
Resting HR	87	70	68	64	62	(25)
Neck	19	18	18	17.25	16	(3)
Shoulders	59.5	55.5	59.5	55	52	(7.5)
Chest	58	57	58	50	46.5	(11.5)
L Biceps	15.5	16	18	13.5	13	(2.5)
R Biceps	16	16.5	19	14	13	(3)
L Forearm	12.5	12.25	13	11.5	11	(1.5)
R Forearm	13	13	13.75	12	11	(2)
Waist	59	52	50.5	46	43	(16)
Hips	61.5	57.5	56.5	51	48.5	(13)
L Thigh	29.5	30	26	27.5	27	(2.5)
R Thigh	30	30	26	28	27	(3)
L Calf	20.25	20	20	18	18	(2.25)
R Calf	20.5	20	20	18	18	(2.5)

 

So, what's happened to my body since March? First of all, I've lost a lot more weight. I'm giving cancer credit for the first hundred pounds, but the rest is mine. 10 pounds a month. That's a pretty good pace. The BMI is coming down, too. just a few more pounds and I'll be classified as "Overweight," not "Obese." That will be a first. Then there's the Body Fat percentage. I'm encouraged by the way it keeps coming down. I want to get to 20% by the end of the summer, but you can tell from my Lean mass numbers that I've stopped lifting weights. Yes, I'm burning a lot of fat, but I'm also losing some muscle mass, especially in my upper body. I'm not going to fret too much about that. Right now, I'm focused on training for the next couple of races, and I have chosen not to spend so much time in the gym.

 

Overall, I can't help but be pleased. A stranger meeting me for the first time would probably still see a fat man, but the people who have known me a while see a changed man. Soon, I'll be able to buy clothes in a department store! How nice it will be to get all of those multiple Xs out of my closet.

 

So what am I learning? It's never to late to change direction. Patience works. Long, slow runs. Gradual increases of intensity. Consistent training. Mindful eating. Sleeping right. It all works together to make you stronger, faster, and fitter. If a middle-aged fat man can do this, you can, too!

 

I think I'm going to drop the old 2008 numbers from this chart. They really are from a different life, a pre-cancer life. "Pre" a lot of things, come to think of it. I don't really know what the numbers were on the day of my surgery, other than my weight, 397. That was April 16, 2010, a kind of new birthday for me. That was the day I became a survivor, a cancer fighter. That fight, not so much the fight against cancer, but the fight for life is the reason I'm training. I don't know what God has in mind for the rest of my life, but I want to be ready.

 

Peace,

 

Pennsy

Slow and Steady

Six Month Progress Report.

I'm not sure how to interpret these numbers except to say I am determined to keep going.

My weight loss slowed a lot in the second quarter. Part of that is just the natural tempo of weight loss. Part of it is because my cardio training stopped almost completely after I hurt my calf. I'm back on the road now, and running slow and steady. The third quarter should see a lot more fat burning that the second.

The biggest changes are in my biggest problem areas. Waist, Hips, and Thighs all have slimmed and tightened considerably - though an objective observer would hardly describe any of them as "tight" just yet. My chest measurement hasn't changed much, but trust me, the shrinking man-boobs tell a whole different story.

I think it's weird that my right arm is so much bigger that the left. I would prefer to be symmetrical, but I'm not far enough along to worry too much about fine tuning my physique. Maybe next year.

The two big numbers for me are Body Fat Percentage, and Lean Body Mass. I am shocked and delighted at the amount of lean weight I have added. Not so happy with the way way the body fat percentage hovers between 31 and 32. Again, I expect my return to cardio training will make a big difference there. In my opinion, if I take care of these two metrics, weight will take care of itself.

I am grateful for the second chance God is giving me. When I left the gym today, a lady smiled and said "You're doing a great job. Y0u should be proud. Have a good day."

I smiled and thanked her, "Oh thanks, Ma'am. I'm having a great day!"

Peace,

Pennsy

	1/20/08	4/27/08	7/20/08	Change
Weight	405	366	357	(48)
BMI	49.3	44.5	42.9	(6.4)
Body Fat %	43.8	31.1	31.4	(12.4)
Lean Mass	228	231	245	17
Resting HR	87	70	68	(19)
Neck	19	18	18	(1.0)
Shoulders	59.5	55.5	59.5	Ø
Chest	58	57	58	Ø
L Biceps	15.5	16	18	2.5
R Biceps	16	16.5	19	3.0
L Forearm	12.5	12.25	13	0.5
R Forearm	13	13	13.75	0.75
Waist	59	52	50.5	(8.5)
Hips	61.5	57.5	56.5	(5.0)
L Thigh	29.5	30	26	(3.5)
R Thigh	30	30	26	(4.0)
L Calf	20.25	20	20	(0.25)
R Calf	20.5	20	20	(0.5)

Half Way Through

I'm half way through my experiment. I've learned the word for it. It's called periodization. It's where you commit to a routine for a period of weeks or months, employing progressive resistance, then you switch to a different one. For example from heavy weight and low reps, then lower weight, higher reps, and shorter rest periods.

I have been lifting heavy and long (two-plus hours of lifting) with two days of recovery between.

BODY COMPOSITION

Body Weight: 357 >> 352 (-5 lb)
Body Fat: 115 >> 114 (-1 lb )
Lean Body Mass: 242 >> 237 (-4 lb)

The body composition numbers are interesting. My body fat and lean body mass are both going down. I haven't changed my nutrition very much (look, it's never perfect) but my sleep was lousy this week. I had a hard time staying asleep and consequently didn't get up on time. The other thing I noticed about this routine was that only going to the gym three times turned my mood pretty dark. The anti-depressant effect of exercise is something I can't afford to play with. I think that getting the right rest, and being smarter about what and when I eat will make a difference.

My goals for the year are weight 270 and Body Fat 12.5%. That's going to put my lean body mass right about where it is now. I don't know how to manage that change. Obviously excess muscle mass isn't going to be a problem for a while.But I need to manage fat loss without losing lean. I think Cardio is going to be the answer. I want to run, but for now, I need to suck it up and do the boring work on the recumbant bike and the elliptical. It will be a while before I can ride my bike enough to make much difference to my heart. (though my quads are feeling it.)

PERFORMANCE

Bench Press: 155 >> 165 (+ 6%)
Dead Lift: 145 >> 175 (+ 21%)
Squats: 105 >> 175 (+ 67%)
Pushups: 8 >> 10 (+ 25%)

These numbers each tell different stories. The bench press is an exercise I have been pushing on for a while, so I was working close to my max when the week started. The deadlift and squats are fairly new to me and my focus has been on learning proper form without hurting myself. Know I am testing myself more to find my max. I'm close, but not there quite yet. Pushups I just started. I was embarrassed to try because I knew I would suck at them. I just finally decided to start. (no sense waiting until I can bench my own body weight - besides, right now the bigger problem is core strength. My back gives out before my arms.)

SUBJECTIVE IMPRESSIONS

I've already touched on one - I don't like the two days rest. the gym has become an important part of managing my depression. Even if it's just a short trim on the stair climber, I need to be there more often than this.

I am getting stronger in every muscle group. I feel harder and am seeing more muscle.

I miss cardio, emotionally and physically. The big power lifts, squats and deadlifts really test your cardio-pulmonary system. When I finish a set, I am breathless, sometimes dizzy, and yesterday I was slightly queasy for a minute. I recovered soon enough, but eventually cardio is going to be critical to improving those lifts.

The thing I feel good about is that I'm sticking with the plan. I will keep at this for another week before making adjustments. It feels good to stick with my commitment.

And finally my usual whine -- I really miss running.

All in good time.

Peace,
b