| 202 ... lovely, 202! | Week 10 of 12, Day 65 of 84
I never thought I'd get so excited about a number, but this morning, the magic number: 202. Like Tim, my big barriers are the multiples of 10, and the biggest, of course, is 200. If I'm above 200 I feel strained, when I'm below, I feel relieved. Now, 202 is at the bottom of a cycle - what I mean is that yesterday was double workouts and lower calories, so my weight will go up before it bounces back down, but the good news is that I stand to bust 202 by the end of this week ... well on my way to my goal of 194/195 in 3 weeks!!! HOOAH! I'm sooooooooooooooooooooooooooooo excited. This 202 was with breaking my personal bench press best last night, so this is the first time I've leaned so quickly without losing strength, but rather gaining! I attribute it to the higher ratio of carbs in my diet, and the longer cycle of recovery (waiting over a week between working the same muscle).
Anyway, just had to call and dance. My daughter wet her bed at 5:25am this morning and my alarm was set to go off at 5:30. I helped her clean up while my wife took care of her bed. She is soooo cute. After I tucked her in and got on the scale, I came to tell my wife. My daughter said, "GO DADDY" ... I did a little dance in the room, and she just giggled and giggled "Daddy, you're such a silly daddy, I love you!" HEE HEE. What a way to start the day!
-J
posted by Jeremy on 6/3/2003 7:02:35 AM | | Ruminations: Control. Also, where are Mimi and Leann? | Week 10 of 12, Day 64 of 84
It's been two weeks, and I couldn't be happy. I'm in control, and control can be a strange thing.
Take our friend Zach, for example. We see him fighting the tough battle to get into ultra-low single digits body fat in time for his competition. His control is wrapped around workouts and nutrition, with nutrition requiring not only exact amounts and types of food, but also ratios of carbohydrates and proteins and fats.
Body-for-LIFE as a program offers control in an interesting way. You are given a variety of items to choose from to eat, and your zone of control resides in selecting those foods. For one day out of the week, you can then "lose control" for your "free" day and have whatever you like. As long as you exert that control throughout the week, you can receive your reward. What happens to most people is very interesting. They begin to make that powerful association between control and progress. They realize that, by controlling exercise and nutrition throughout the week, they are controlling their own destiny. Suddenly, the free day isn't as "free" and isn't as rewarding ... we enjoy feeling healthy, so we want to exert that control on free day as well! So we begin to control portion sizes, maybe cut back to a free meal or even make the intuitive leap to the "meal of opportunity" as Tim so aptly describes it.
Get Lean has it's own version of control. In this case, you DO count calories. You are also restricted to the type of food that you consume, and also must target a particular ratio.
Sanieh and my wife exert their own control through food combinations. They no longer worry as much about total calories per se, only that the foods they eat are quality foods and combine in the proper fashion.
My program is about control of one simple variable: calorie balance. It is interesting because some people look at me logging my foods - every bite I eat - and are amazed at how much "control" and discpline it requires. They remark that they much prefer something like BFL, where there is more leeway and less focus on counting calories. What they don't realize is that even in this realm of "control", I have my own built in opportunity for rewards!
Instead of the "free day", being concerned with calories means that I can eat whatever I want. As long as it falls within the budget of calories for the day, I'm set. Even if I happen to miss a workout, it simply means I eat less for the day to hit my target budget. I am green as long as I continue to make my budgets. If I go over budget, I simply adjust the next day to be under budget, and it evens out. For example, on Saturday I went about 500 calories over my budget for my anniversary dinner. So on Sunday I went 400 calories under my budget. Now I simply have another 100 calories to make up, and I'm back on target.
This lends itself to some interesting possibilities. For example, one might think - wow, just count calories, okay, pizza time! But in reality, the decisions I make within this sphere of control are very important. I could choose to skip a workout, but that means much less calories because I no longer expend that energy. So I'm motivated to workout because that gives me more flexibility with my nutrition.
I could choose to eat fatty foods, like pizza, but one slice would cut into my nutrition like crazy. So I know that I should choose low calorie, nutrient-dense foods like fruit, vegetables, whole grains, and other products. By choosing these foods, low in fat, high in fiber, I know that I can remain full and satiated and continue to eat throughout the day.
There are other decisions that go into this ... we know it's not as simple as just counting calories. For example, I know that if I only lose weight through nutrition, without training, then (1) most of the fat lost will be visceral fat (around my organs) and I'll still be stuck with the subcutaneous (under-the-skin) fat. So I choose to engage in cardiovascular exercise so that I can burn the fat under the skin in combination with the fat loss due to nutrition alone. (2) some of the weight loss could be muscle, so I engage in active resistance training to preserve and possibly even increase my muscle. The weight training also increases my metabolism and burns more calories to allow me to eat more. I even take advantage of timing, and put most of my calories right after my workout when I believe my muscles will take advantage of them.
So control in my sense means hitting that calorie target, but amazing, what seems like something ultra-fantatic is actually a little more liberating for me. See, sometimes I have several hundred calories left over, waiting for me before I go to bed. So I take advantage of this and have a little piece of organic chocolate and possibly a nice glass of red wine. Or I purposefully have low calorie days to build up a budget that allows me to enjoy a nice anniversary dinner with my wife. Most importantly, if I'm stuck on the road, I don't have to worry too much about my situation - I simply log the foods I eat out, and adjust my schedule accordingly.
It is also liberating for training. I have a specific program designed to build muscle and strength while I'm losing weight. There are three primary factors built into my program (1) intensity - I want high intensity because that's what produces the best results for me (2) recovery - I know on a restricted calorie diet, I need a lot of recovery, so I train each muscle every 10 days or so, allowing for complete recovery between each workout (3) recovery - did I mention this? By putting most of my calories post-workout in a shake, I am increasing my recovery. I want to stick to this training plan 100%, because I think it will provide the best results, but if I'm stuck on the road and don't have access to the right equipment, I know I can simply come up with a plyometric or calisthenic or other portable workout and simply engage in the exercise of logging my calories.
The point of this post is not an in depth analysis of my challenge, but rather the point of control. We all have it, we simply choose to use it in certain ways. If your current program isn't working out for you, you have to analyze where your control fell short. Maybe you don't have the control to have a full free day and would rather have a free meal. Or maybe you want to control your food combinations instead of your calories. The key is to find the level of control that works for YOU, and to realize that your sphere of control may not be the same as mine.
In the end, regardless of whether you are following BFL, Get Lean, food combining, or any other program, it boils down to control. That control is already there, you simply have to make the decision to use it. See, the success of your program depends on one simple act of faith - one belief in yourself that you can stick to your plan. It depends on it, it is the pivotal point. In BFL, they speak of crossing the abyss. Some people have trouble even finding the abyss. There is some dark, lurking thought that for some reason convinces us we can't do it. When people say, "Jeremy, you had average, unremarkable progress your first 9 months of BFL, then you exploded in only 3 months. What changed?" They often ask me several times because they don't like the answer. The answer they want is some formula or supplement. But look around you. You have people making dramatic changes in their lives, losing fat, gaining muscle, winning competitions and just getting the most out of life. Some use creatine, some don't. Some swear by glutamine and others think it's a waste of money. Some take ephedrine daily and others swear it doesn't work and may kill people. Some eat tons of protein and cut out carbs while others eat starches right up until their photo shoot and yet others are more concerned with how those foods combine. So which is the right way? Obviously, ALL OF THEM ... because they are all making progress! So what IS the same, what common factor can we draw from this? It's not a nutritional truth, nor a training truth, it's almost a spiritual proof - a mental theorum, if you will, that lends itself to the spiritual act of faith - it's simply belief in self.
Control doesn't mean "control freak." It means exerting an influence on you and your environment to produce a desired, systematic result. That is my definition in the context of physique transformation. So don't doubt your program, don't get too lost in the details of training to fatigue or at your lactic acid threshhold, and please don't switch your nutrition every week because you're not sure if protein should be higher or flaxseed is the key. These are all important, but there is only one factor that will determine your success. That is to find your abyss and cross it. You must have faith, you must BELIEVE.
Do you really believe you have what it takes? Do you believe in your success? If so, congratulations. You are already a success story. If not, then pause for just a second. WHAT IS KEEPING YOU FROM BELIEVING?! LOOK AROUND YOU ... THERE ARE TONS OF SUCCESS STORIES AND AMAZING TRANSFORMATIONS. Do you think those people have something you don't?? You're right - but it's not genetics, it's not science, training, or some special supplement. IT'S BELIEF IN THEMSELVES. THE WILL TO SUCCEED, AND TO CREATE YOUR OWN SUCCESS!!!! That's what you need ... that's what you have to find. WHAT IS KEEPING YOU FROM BELIEVING IN YOURSELF? Tackle that demon, and you will be well on your way. Because we struggle with doubt, with self-esteem, with confidence. But there is always a reason, and confronting that reason is key to taking control of your life. Believe me, I think all personal trainers should work with psychologists and priests because most people who were my clients knew what was needed from training and nutrition, what they lacked was faith and belief in themselves. Many found that, and had tremendous results, and I can't take credit for that as a trainer - they must take full credit for unlocking their own potential.
BELIEVE. SEE YOUR SUCCESS. CREATE IT.
It is inifinitely easier said than done, but that's the real deal. Since I made the DECISION to change, I have been 100% green. I have had no doubts. I know I will reach my goal of low single digits body fat over the next 10 weeks. I could care less that my skinfolds haven't budged yet or that my weight is a few pounds over my target today. It doesn't matter - I'm 100% focused and I have no doubt in myself. So I will succeed. You can, too. Don't compare yourself to me or anyone else here, because you have your OWN extraodinary story to write. Bill Phillips wasn't lying - physique transformation IS something that takes "ordinary" people and lets them do something extraordinary. You've spent your entire life with that nagging doubt, so why not try something different? Why not try on confidence for 12 weeks, and wear a new badge - the badge of your success. BELIEVE. HAVE FAITH IN YOURSELF. And you WILL succeed!
In Christ,
Jeremy
posted by Jeremy on 6/2/2003 9:57:06 AM | | It's my anniversary!!!! | Week 9 of 12, Day 61 of 84
Hooah. Last night was my daughter's dance recital. Pics up when I get them. She was in a big, poofy white dress with red polka dots and a matching bow. They did a ballet piece and a tap dance. It was so adorably cute .... I can't tell you the emotions it brings, I never thought it would bring tears to my eyes but realizing this was my daughter and this was one of those "once in a lifetime events" just awed and humbled me to see her up there.
Today marks 5 years with the most amazing woman in the world. She is my wellspring, my oasis, my heart, the part that makes me whole. The most exciting part about 5 years is not the time behind us, but the antipication of the years in front of us. I can't wait ... my love has only grown each year and there are no limits!
Jeremy
posted by Jeremy on 5/30/2003 7:54:01 AM | | To track my nutrition ... | Week 9 of 12, Day 60 of 84
... I use DietPower, DietPower. I was "referred" to the software several years ago by former BFL champion Scott Nelson (best known for his Ab Boot Camp) and Harry "Hank" Johnson, Jr. also recommended it. When I need to get lean, this program is key .... people can argue about ratios and no fruit or flaxseed or whatever until the cows come home, but the bottom line is calories in and calories out. This program is unique in that, if you track your calories expended (exercise) and calories taken in (food) and your weight, it figures out your metabolism and budgest the right amount. This means you don't have to worry if, for example, taking flaxseed speeds your metabolism or fruit slows your fat loss, because as you log these, the program will adjust your calorie budget to keep you on track.
Below is a sample graph of my progress. As you can see, when I started, DietPower guessed my metabolic rate at 2700 and I was losing too fast. It then adjusted (now it has me at 3600, not including activity) and now I'm more on target. The blue line is my goal, green is the average of my actual progress, and the red is the actual weight ... pretty cool! I highly recommend it for anyone who can afford the $60 investment. It contains a TON of nutrition info, it is easy to enter your own nutrition, you can build recipes with it, enter exercise, take notes, etc.
Hope that helps!
Here is the graph:
![DietPower Graph]()
posted by Jeremy on 5/29/2003 2:37:31 PM | | Yo, Erin, why you wanna be SORE?! | Week 9 of 12, Day 59 of 84
I mean, if you LIKE it, I guess, go for it! Me, I can barely walk up or down stairs and I grimace when sitting, my quads are so sore, and I'd give anything for that to go away. Heck, professional athletes invest in "therapeutic modalities" like sauna, hot tub, contrast showers, deep tissue massage, expensive supplements, you name it, to reduce soreness!
Really, if you are progressing, who cares if you are sore? Soreness is not a prerequisite for muscle growth or strenght increases. Not at all. If you are increasing weights or reps or some other factor, you are doing fine. Soreness is caused by a number of factors ... one predominant theory is that hydroxyproline, an amino acid, leaks from damaged muscle tissue and inflames the nerves. So the soreness is inflammation which is not related to growth at all! Some people get sore all of the time, so they think others must be sore in order to see progress. Other people do not ever get sore despite making impressive gains. Me? I get sore under two circumstances - typically, the instant I switch an exercise, then I become very sore, but by the second workout I'm fine. Recently I've discovered that if I extend my time between working the same muscle, I actually can hit it harder and now I'm getting sore practically every workout. It had nothing to do with changing the exercise, but rather increasing recovery - apparently, 7 days is not enough time for me to recover and I really need to work every body part every 9 - 10 days!
At any rate, changing exercise can make you sore, yes. But again, I just want to emphasize soreness does not mean you will get stronger or grow muscle. In fact, if you are dropping weight, soreness may actually imply a muscle loss - it just depends. So, to answer your question, if you WANT to get sore, sure, switch exercises or protocols like moving to volume training or superslow or other techniques, and you'll get sore. If you are simply looking to increase muscle size and/or strength, then progression is all you need - as long as you can increase weight or reps from workout to workout, you're doing fine. Only when you plateau and can't increase your workload will you need to consider swapping exercises or training protocols.
Jeremy
posted by Jeremy on 5/28/2003 12:48:44 PM |
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