Day 239.

Calories in: +2473
Calories out: -3177
Deficit: -704 (22%)

Day 238. Week 34 stats

Calories in: +2058
Calories out: -2196
Deficit: -138 (6%)

Week 34 stats (in bold):

Stomach: 29.5 in -> 29.5

Chest: 30.0 in -> 30.5

Biceps: 10.5 in -> 10.25

Hips: 36.0 in -> 36.75

Thigh: 19.25 in -> 19.5

Calf: 13.5 in -> 13.5

Waist: 27.0 in -> 27.25

Skinfold: 8 mm -> 8

Weight: 134.0 lbs -> 134.7

Day 237.

Calories in: +1922
Calories out: -2366
Deficit: -444 (19%)

Day 236. New 5 RM... again! + body composition test

Calories in: +2892
Calories out: -2753
Surplus: +139 (5%)

Hit a new max for the rest of my lifts today.

Deadlift: 60 kg -> 87.5
Overhead press: 17 kg -> 25
Dumbbell chest press: 10 kg -> 14

First number is what I started with four months ago. Second number is my new 5 RM that I set today. Exception is the dumbbell chest press, which is a new exercise I added one month ago.

Got my body composition tested today. Now at 18.4% body fat- an increase of 1.3% from four weeks ago. I've gained 3 lbs muscle and 2.5 lbs fat.

New BMR: 370 + (21.6 * 49.9) = 1447
New NEAT: 0.2 * 1447 = 289

Day 235.

Calories in: +2602
Calories out: -2649
Deficit: -47 (2%)

Day 234. New 5 RM

Calories in: +3387
Calories out: -3323
Surplus: +64 (2%)

It just occurred to me that I have never written about my strength training progress before. Today's post aims to rectify the situation somewhat.

When I first started lifting weights some four months ago, I couldn't lift much. Since then, I've slowly progressed, and I'm pleased to say that I am now so so so much stronger than I was when I started! In fact, here are some numbers:

Squat: 40 kg -> 72.5
Bench press: 22.5 kg -> 37.5
1-arm dumbbell row: 19 kg -> 22
Dumbbell step up: 16 kg -> 22
Dips: 5 -> 11

The first number is my 5 rep max when I first started in March. The second number is my new 5 RM that I set today. The exception is the triceps dips, which is a new exercise I added one month ago and which number reflects the maximum number of reps I can do at once. What's listed here is not my entire set of exercises. I'll be hitting a new 5 RM for the rest on Friday.

Day 233.

Calories in: +2115
Calories out: -2867
Deficit: -752 (26%)

Day 232.

Calories in: +2365
Calories out: -3392
Deficit: -1027 (30%)

Day 231. Week 33 stats + photo

Day 231 photo

Calories in: +1982

Calories out: -1999

Deficit: -17 (1%)

Week 33 stats (in bold):

Stomach: 29.5 in -> 29.5

Chest: 30.0 in -> 30.0

Biceps: 10.25 in -> 10.5

Hips: 36.0 in -> 36.0

Thigh: 19.25 in -> 19.25

Calf: 13.25 in -> 13.5

Waist: 27.0 in -> 27.0

Skinfold: 8 mm -> 8

Weight: 133.4 lbs -> 134.0

Day 230.

Calories in: +3029
Calories out: -3193
Deficit: -164 (5%)

Day 229.

Calories in: +2708
Calories out: -3320
Deficit: -612 (18%)

Day 228.

Calories in: +2232
Calories out: -2576
Deficit: -344 (13%)

Day 227.

Calories in: +3443
Calories out: -2997
Surplus: +446 (15%)

In attempting to make up for yesterday's low intake, I overshot... by a lot. Oops. Good thing today was a lifting day, so some of that surplus will go towards some muscle.

Day 226.

Calories in: +1361
Calories out: -2844
Deficit: -1483 (53%)

Day 225.

Calories in: +2271
Calories out: -2873
Deficit: -602 (21%)

Day 224. Carb cycling revisited + week 32 stats + photo

Day 224 photo

Calories in: +2118
Calories out: -2020
Surplus: +98 (5%)

All last week I ate a ton of food because of the extra exercise since I started month 2 of Insanity. Being the poor student that I am, I can't feasibly afford to continue eating at such a high rate. To combat this problem, I will begin carb cycling again to keep up a high deficit, keep my metabolism from adapting to the deficit, and keep food costs relatively stable. I can't wait until I'm no longer poor so the cost of food won't factor into which dieting techniques I use!

The carb cycling plan effective starting tomorrow: 3 days at a 30% deficit (~2000 calories), 1 day at maintenance (~2800 calories).

I've calculated these numbers based on a weekly average of my caloric needs to make meal planning easier. As a result, my daily deficit may not actually be 30%, but that's okay because it all averages out.

Week 32 stats (in bold):

Stomach: 29.5 in -> 29.5

Chest: 30.5 in -> 30.0

Biceps: 10.25 in -> 10.25

Hips: 36.25 in -> 36.0

Thigh: 19.25 in -> 19.25

Calf: 13.25 in -> 13.25

Waist: 27.0 in -> 27.0

Skinfold: 9 mm -> 8

Weight: 133.6 lbs -> 133.4

Day 223. Calories in vs. calories out

Calories in: +1801
Calories out: -2480
Deficit: -679 (27%)

A friend of mine logs his caloric consumption using calories in vs. calories out, which is probably a lot more meaningful than what I have been logging (food intake and exercises). So I will switch over to that method of logging from now on.

Some clarifications

"Calories in" is how many calories taken in through food. "Calories out" is the total calorie burn for the day, which includes basal metabolic rate (BMR), non-exercise associated thermogenesis (NEAT), thermic effect of feeding (TEF), and exercise associated thermogenesis (EAT).

How I calculate all these numbers

BMR: 370 + (lean body mass in kg * 21.6) <-Katch-McArdle formula

NEAT: (1.2 * BMR) - BMR <- I have a fairly sedentary job, so I'm using the activity factor of 1.2 to calculate total daily needs without exercise. In other words: 0.2 * BMR

TEF: 0.15 * calories in

EAT: heart rate monitor

All this is by no means exact! The numbers are estimates and do change on a day-to-day basis. The formula for calculating TEF is for an average mixed diet of carbohydrates, protein, and fat and becomes much less accurate when applied to extreme diets (e.g. ketogenic diet) since the different macronutrients produce different thermic effects. And then there's this thing called excess post-exercise oxygen consumption (EPOC), which I have no way of tracking whatsoever. EPOC is a temporary increase in BMR (or maybe resting metabolic rate? I don't remember which) due to exercise. The amount and duration of increase differ depending on the type and duration of exercise performed (aerobic [steady state or HIIT] or anaerobic). I've read variously that the extra calorie burn from EPOC can be anywhere from 5-15% of the EAT. This is a fairly negligible amount, and in any case it is impossible for me to track. Anyway, all the differences in the numbers account for the reason why fat loss isn't a linear process. Since there's no practical way for me to know what the daily changes in my BMR and NEAT are, I will keep those values constant. Both will be updated with each body composition test.

BMR: 370 + (48.6 * 21.6) = 1419

NEAT: 0.2 * 1419 = 283

This would be easier if I had something like fitbit or body media that tracks all of this for me. Alas, I have neither so I must do it by hand. I suppose in this way I have a better understanding of everything, but it's pretty annoying.

Day 222. Forearms

Consumed 2200 calories. Cycling, insanity, weight lifting.

You know the feeling of "fullness" that you get in your muscles when doing weight training? I got that really strongly in my forearms today and was very confused. My forearms have always been really thin and without much muscle. But today. Today! I looked at my forearms and saw that both were bulging with muscle! As in, they were bulging to the point where I thought it was unseemly for me to have such forearms. I no longer have stick thin forearms :DDDDD

Day 221.

Consumed 2700 calories. Insanity, pole fitness.

Day 220.

Consumed 2600 calories. Weight lifting, Insanity, cycling.

Omg so much exercise... This is just a little ridiculous. Well this sounds familiar. I went through this exact same thing a few months ago: 3 hours of exercise a day, and I felt like it was excessive because I literally had no time for anything else once I factored in cooking and eating times. I did gain quite a bit of muscle last time though, so it was worth it, in my opinion. I may start carb cycling again given the extra stress I'm putting myself through now. Possibly beginning next week... The decision will be made this weekend.

Day 219.

Consumed 2050 calories. Cycling, Insanity.

I was so sore from yesterday that I barely made it through today's exercises. Should have taken the Cordyceps sinensis first thing in the morning, but, alas, I did not and so I suffered from DOMS all day.

Day 218.

Consumed 2200 calories. Weight lifting, Insanity, cycling.

Oh my god, 1400 calorie burn from exercise today. That was seriously crazy.

Day 217. Week 31 stats + photo

Day 217 photo

Consumed 2200 calories. Rest day.

Week 31 stats (in bold):

Stomach: 29.5 in -> 29.5

Chest: 30.0 in -> 30.5

Biceps: 10.0 in -> 10.25

Hips: 36.5 in -> 36.25

Thigh: 19.25 in -> 19.25

Calf: 13.5 in -> 13.25

Waist: 27.0 in -> 27.0

Skinfold: 9 mm -> 9

Weight: 130.6 lbs -> 133.6

Day 216.

Consumed 2300 calories. Insanity, pole fitness.

Day 215.

Consumed 2400 calories. Weight lifting, Insanity, cycling.

Day 214.

Consumed 2550 calories. Insanity, pole fitness.

Day 213.

Consumed 2000 calories. Weight lifting, Insanity, cycling.

Day 212. Earthquake

Consumed 1800 calories. Cycling, Insanity, pole fitness.

I'm not sure I like how many earthquakes are hitting NZ. They're increasing in frequency and getting closer to my town. Just an hour ago a 7.0 earthquake occurred 210km/130mi from where I live and it shook the entire country. My house was shaking pretty alarmingly for several seconds. Luckily, no damage ensued.

While the earthquake was going on, several thoughts passed through my mind. First and foremost was, "I need to eat more food before I die." Face palm.

Day 211. Mindless eating

Consumed >4600 calories. Weight lifting, Insanity, cycling.

Heh, I sat down with a book and started eating and then didn't stop eating until I finished an entire bag of potato chips. I need to stop reading and eating at the same time because I totally just mindlessly reach for food even though I'm not hungry.

Day 210. Week 30 stats + photo

Day 210 photo

Consumed >2000 calories. Rest day.

Week 30 stats (in bold):

Stomach: 29.55 in -> 29.5

Chest: 30.0 in -> 30.0

Biceps: 10.0 in -> 10.0

Hips: 36.0 in -> 36.5

Thigh: 19.0 in -> 19.25

Calf: 13.25 in -> 13.25

Waist: 26.75 in -> 27.0

Skinfold: 9 mm -> 9

Weight: 130.2 lbs -> 130.6