forkboy trying to find maintenance numbers and gain a little muscle

[forkboy]

There's carbs in chocolate.  I am down.  You too Swampling!

[AshPS]

Lol, you guys are funny! While we are at it can we make a CHE macro for cheesecake???

 

Man I would like some!

 

Awesome job forkboy! I am so glad Saturday has been good to you and hope Sunday is equally nice!

[forkboy]

Yesterday's macros:  2,201 calories (over 1), carbs 205, fat 52 (under 9), and protein 194 (over 1), water in.  Still nothing on the life goal, worried about how late I get back tonight might make the garage work this week a failure.

 

I did an easy run today of 2.5 miles in 25 minutes.

Sunday is a lover not a fighter.

[AshPS]

Your doing good forkboy, despite the life goal! Maybe next week will be better for you on that one. Don't sweat it!

 

You're awesome and doing awesome!

[Stronkey Kong]

You could start on your life goal by clearing out the spot where you're gonna put your power rack.

[Broba Fett]

Haven't had a chance to read through everything but I'm following now.  Will catch up soon.

[CourtnieMarie]

nice weekend! i'm super interested about that comment your GNC rep said. I almost always have at least one meals a day that around 50-60g protein. that would be sad if it wasn't doing anything.

[bluekiwi1]

LOL!  PRO/CHO/FAT/WINE! 

 

Awesome job on Week 1!  Keep going!  Hopefully the life goal gets on track for Week 2!  Good luck and have fun!  Rawr!

[forkboy]

k, so macros yesterday were 2,195 calories (under 5), 221 carb (over 1), 47 fat (under 14), and pro 188 (under 5).  Since I ran I swapped a little pro for cho, still hit my numbers. Water was in.  I did indeed get home late so failed on my life goal for week 1.

 

Gym day today max reps Reps(Sets)

Squats 220 5(2) 4(1)

OHP 90 5(1) 3(2)

Pull-ups -40lbs 5(2) 4(1)

Dips +15lbs 5(1) 4(2)

Planks 1:30, 1:15, 1:00

 

Will post weekly grades to brigade thread now...

 

Monday is sometimes like a bridge troll, with worse breath.  I talk and move very quietly around her...

[Broba Fett]

Alright I'm all caught up now.  Glad that squat issue was just an off day.  Great job with your macros so far!

[mango]

Good job on week 1! Looks like you've already got most of your goals under control. And I'm glad to see your squats are going up again!

[AshPS]

Awesome on those goals forkboy!

 

And just keep at the life goal, it will come!

 

And I know what you mean about Monday. (nodding)

 

Tuesday will be sweet!

[forkboy]

Alright I'm all caught up now.  Glad that squat issue was just an off day.  Great job with your macros so far!

 

 

Good job on week 1! Looks like you've already got most of your goals under control. And I'm glad to see your squats are going up again!

 

 

Awesome on those goals forkboy!

 

And just keep at the life goal, it will come!

 

And I know what you mean about Monday. (nodding)

 

Tuesday will be sweet!

 

Thanks guys!  Working for better grades and even more progress week 2!  Week 3 is my wife's b-day and t-day, so definitely going to be a challenge...

[Donar]

So general question to throw out there... dude at GNC just told me not to consume more than 40g of protein powder at a time. He said the liver has trouble processing beyond that and I won't benefit from more. I was doing a giant 80g smoothie in the morning. Thoughts? Thanks!

 

The body is far more clever than we tend to give it credit for. The body has been designed to be extremely efficient at what it wants to do best: survive.

Its why the body stores excess calories as body fat. Its why the body burns bodyfat when you don't have food for energy....you can survive for multiple weeks with no food.

 

As far as how much protein you can actually use.....that is an everybody is different answer.

I know a couple athletes at the Olympic Training Center here in Colorado Springs who typically ingest more than 350 grams of protein per day. Are the Olympic dieticians wrong?

Phil Heath, the reigning Mr. Olympia (and steroid/growth hormone user) eats over 600 grams of protein per day.

 

And here is my question to the GNC dude: Are you telling me that if I ate 60 grams of protein at 8 am and ate nothing else until 8 pm, that my body is going to throw away 20 grams of protein!?

 

I say nonsense.

 

Just my $0.02.

 

/hijack

[forkboy]

The body is far more clever than we tend to give it credit for. The body has been designed to be extremely efficient at what it wants to do best: survive.

Its why the body stores excess calories as body fat. Its why the body burns bodyfat when you don't have food for energy....you can survive for multiple weeks with no food.

 

As far as how much protein you can actually use.....that is an everybody is different answer.

I know a couple athletes at the Olympic Training Center here in Colorado Springs who typically ingest more than 350 grams of protein per day. Are the Olympic dieticians wrong?

Phil Heath, the reigning Mr. Olympia (and steroid/growth hormone user) eats over 600 grams of protein per day.

 

And here is my question to the GNC dude: Are you telling me that if I ate 60 grams of protein at 8 am and ate nothing else until 8 pm, that my body is going to throw away 20 grams of protein!?

 

I say nonsense.

 

Just my $0.02.

 

/hijack

 

hijack anytime. glad you stopped by!  I totally get what you are saying and I definitely happy to go with Olympic dietitians over the bro at GNC.  I won't worry about it then.  thanks man!

[forkboy]

Yesterday's macros:  2,197 calories (3 under), 209 carb, 52 fat (9 under), 190 protein (3 under).  Water in yesterday.  Rest day today.

 

I officially feel like throwing my scale out.  It is a FitBit Aria and it registered a 3 pound loss between yesterday and today with an increase in BF%.  I am okay with the weight fluctuation, don't get me wrong, I understand my water consumption, carb consumption, salt consumption, lots of stuff can make those numbers bounce around a little.  What pisses me off is the BF% number.  At the end of last challenge it was registering around 26.5% when I weighed ~192 lbs.  I had a couple days where I binged a little between challenges and I went back up to 195 lbs and my BF jumped all the way back to ~30%.  I thought weird, but pizza is salty and it will come back down.  I have slowly been taking off all the binge weight, but my BF% keeps registering around 28-29%.  This morning 187.8 lbs (a little low it seems) but even more strange the BF% went up from yesterday's 28.9% to today's 29.6%.  WTF?!  I am hitting my macros right on and lifting weights.  I think it is impossible for me to lose 4 lbs between the end of last challenge and today and simultaneously add 3% BF.  I look different.  I feel different.  I am officially annoyed.  This is why I have now 4 other BF measurements I am using too (7-point plastic caliper[also way off for reasons I haven't figured out yet], a hand-held electronic measurement, the Willoughby formula, and a military formula).  I just wish my scale didn't evade logic.

 

Tuesday feels like skinny dipping.  Let's go!

[Donar]

Yesterday's macros:  2,197 calories (3 under), 209 carb, 52 fat (9 under), 190 protein (3 under).  Water in yesterday.  Rest day today.

 

I officially feel like throwing my scale out.  It is a FitBit Aria and it registered a 3 pound loss between yesterday and today with an increase in BF%.  I am okay with the weight fluctuation, don't get me wrong, I understand my water consumption, carb consumption, salt consumption, lots of stuff can make those numbers bounce around a little.  What pisses me off is the BF% number.  At the end of last challenge it was registering around 26.5% when I weighed ~192 lbs.  I had a couple days where I binged a little between challenges and I went back up to 195 lbs and my BF jumped all the way back to ~30%.  I thought weird, but pizza is salty and it will come back down.  I have slowly been taking off all the binge weight, but my BF% keeps registering around 28-29%.  This morning 187.8 lbs (a little low it seems) but even more strange the BF% went up from yesterday's 28.9% to today's 29.6%.  WTF?!  I am hitting my macros right on and lifting weights.  I think it is impossible for me to lose 4 lbs between the end of last challenge and today and simultaneously add 3% BF.  I look different.  I feel different.  I am officially annoyed.  This is why I have now 4 other BF measurements I am using too (7-point plastic caliper[also way off for reasons I haven't figured out yet], a hand-held electronic measurement, the Willoughby formula, and a military formula).  I just wish my scale didn't evade logic.

 

Tuesday feels like skinny dipping.  Let's go!

 

Bioimpedance is junk.

I mean, I hate saying that because a lot of good folks spent their hard-earned money on $150 scales or handhelds.....but its the truth.

(Yes, I bought one in the past too.... ....and I have confirmed 50 times over that is a useless waste of money.)

My favorite bioimpedance game is to hold it get a reading, take a shower, and then marvel at my shower's ability to force me to shed 6% of bodyfat in a mere 10 minutes.....hilarious.

 

Stick with the tape measure and calipers.

 

Also, don't get on the scale every day....it is a fickle beast....it wildly fluctuates based upon more factors than I can count....and it will mess with your head.

[chairohkey]

I track my weight everyday but I use a rolling 9 day avg, Waldo turned me on to this. That way it eliminates the day to day fluctuations. For example the scale read 244.2 this morning, up from 243.2 yesterday. But my avg as of today is 244.0.

[Broba Fett]

 

I officially feel like throwing my scale out.  

I can relate.  I bought a new one a couple weeks ago and half the time it just gives me an "E",  the other half the numbers can vary depending on how I'm standing...  It is also 3-4 lbs above where my old scale read, even tho I know I didn't gain 3 lbs in half a week. I haven't even bothered using the BF function. 

 

Are you keeping progress pics?  I was pretty down about not being able to see results on the scale/tape until I looked at before/after 1 month on macros pics.

[Broba Fett]

I track my weight everyday but I use a rolling 9 day avg, Waldo turned me on to this. That way it eliminates the day to day fluctuations. For example the scale read 244.2 this morning, up from 243.2 yesterday. But my avg as of today is 244.0.

I like this idea.  I may start logging it this way since I step on the scale every day anyway.  Thanks for tip.

[forkboy]

Bioimpedance is junk.

I mean, I hate saying that because a lot of good folks spent their hard-earned money on $150 scales or handhelds.....but its the truth.

(Yes, I bought one in the past too.... ....and I have confirmed 50 times over that is a useless waste of money.)

My favorite bioimpedance game is to hold it get a reading, take a shower, and then marvel at my shower's ability to force me to shed 6% of bodyfat in a mere 10 minutes.....hilarious.

 

Stick with the tape measure and calipers.

 

Also, don't get on the scale every day....it is a fickle beast....it wildly fluctuates based upon more factors than I can count....and it will mess with your head.

 

Thanks for the reassurance Donar!  I need to figure out what I am doing wrong with the calipers before I can rely on them.  Last week my measurements listed 20.5% BF.  I can tell by looking at pictures that I am likely more in the 25-30% range though.  I'll keep tinkering...

 

 

I track my weight everyday but I use a rolling 9 day avg, Waldo turned me on to this. That way it eliminates the day to day fluctuations. For example the scale read 244.2 this morning, up from 243.2 yesterday. But my avg as of today is 244.0.

 

Like the idea, for sure. Thanks!

 

I can relate.  I bought a new one a couple weeks ago and half the time it just gives me an "E",  the other half the numbers can vary depending on how I'm standing...  It is also 3-4 lbs above where my old scale read, even tho I know I didn't gain 3 lbs in half a week. I haven't even bothered using the BF function. 

 

Are you keeping progress pics?  I was pretty down about not being able to see results on the scale/tape until I looked at before/after 1 month on macros pics.

 

Yes on the progress pics.  I just love more immediate feedback and weekly pics I see little change, but from challenge to challenge it is definitely rewarding to see.  I am just a data junkie and want to get as much as I can (so long as it is reliable data).

 

I like this idea.  I may start logging it this way since I step on the scale every day anyway.  Thanks for tip.

 

I am totaling stealing too!

[Donar]

Thanks for the reassurance Donar!  I need to figure out what I am doing wrong with the calipers before I can rely on them.  Last week my measurements listed 20.5% BF.  I can tell by looking at pictures that I am likely more in the 25-30% range though.  I'll keep tinkering...

 

 

Just keep doing it. Like all things, your confidence will grow with practice.

 

Also, try to measure the exact same spots the same way every time. If you have them, freckles can be a great pinch map. Seriously, its how I do my thigh, ab, and suprailiac pinches....and the wife does the same for the subscapular....lol

[forkboy]

Just keep doing it. Like all things, your confidence will grow with practice.

 

Also, try to measure the exact same spots the same way every time. If you have them, freckles can be a great pinch map. Seriously, its how I do my thigh, ab, and suprailiac pinches....and the wife does the same for the subscapular....lol

 

Yet another great tip, thanks man!

[chairohkey]

Here's a link to the spreadsheet I use if you're interested.

 

https://docs.google.com/spreadsheet/ccc?key=0AmZGdkeV0WE_dFJ5M2lsNVBtNjlMbDdMVzA1ZnFsSGc&usp=sharing

[forkboy]

Here's a link to the spreadsheet I use if you're interested.

 

https://docs.google.com/spreadsheet/ccc?key=0AmZGdkeV0WE_dFJ5M2lsNVBtNjlMbDdMVzA1ZnFsSGc&usp=sharing

 

sweeeet. Thanks!