Day 020 – DECAD REPORT 2!

Intensity: 10
Diet: 9

These 10 days were frustrating, stuck at around 103kg. I finally dropped below that (after eating carbs, ironically). I’ve dropped a mere 1kg since D-10. 1-2 lbs (almost one kg at most) per week is a healthy weight drop, so it’s not an official tragedy. Still, I’m disappointed.

I took the special decad photos, but I’m not uploading them this time. They don’t look different enough without preconceptions. Maybe by the 3rd decad It’ll show the difference.

Today’s diet: breakfast pancakes +4g butter, 135g tenderloin roast leftover, 20g rinds snack, 175g of fried chicken patties (I’m making up a 30g oil number to account for the fat of the frying of all the ones I ate), then 85g more, 21g more rinds, and an apple. All the chicken patties made for the whole family had 2 eggs in them; I can’t count that so it’s not in the chart. I reached my protein goal without realizing, so there’s no 3rd scoop of protein powder today. I’m discounting a diet point for the apple and the extra fat.

Tomorrow I’m eating some carbs in the hopes that it’ll accelerate my metabolism. Maybe then I’ll burn more, or maybe not. I still want to compare cycling on carbs.

Day 019 – Carbohydrate experiments.

Intensity: 10
Diet: 9

I decided to run some carb experiments (I dislike that contraction but whatever). I ate some white rice before weightlifting and pasta before cycling. I didn’t notice any improvement in my performance. My average cycling speed was actually lower than the previous session for the first time, by a bit less than 2 km/h. That may not seem like much but I certainly felt the lack of speed throughout the slog. I napped last afternoon and had trouble sleeping last night as a result. This could explain my lack of energy during biking. For all I know, the carbs may have actually helped. I will have to try again soon to verify. The bodybuilding forums keep insisting that I should eat some carbs and more calories in general, so maybe I should be prudent and try it. I’m putting a 9 for diet because I ate what I meant to, except for a final apple five minutes ago.

Since I couldn’t sleep, I ended up snacking 20g of rinds before sunrise. I ended up falling asleep and when I woke up I ate 102g of white rice (added to chart), breakfast protein pancakes after weightlifting, 100g of tenderloin roast by lunch, 70g of pasta (added to chart) +1 egg +5g oil +10g butter about half an hour before cycling (simple but delicious, it felt indulgent), a shake when I came back home, 99g tenderloin roast at some point afterwards, and 98g of chicken +6g of oil for dinner. Also an apple just now.

I also added oatmeal to the chart because I’ll end up eating that if the carb intake sticks. I had 6 cigs.

Day 018 – Cheat meal day?

Intensity: 9
Diet: 7

Earlier tonight I ate four bites of some pasta that had been made with butter and eggs. I don’t know how to estimate the ingredients so it’s not on the chart. It shouldn’t be more than 200 cal, I think. This event, plus the previous “not enough carbs” feedback I got on the bodybuilding forums, prompted me to make carbohydrates columns in my food spreadsheet. I also took the time to beautify it a little. I might start to eat some oatmeal, to see how it goes. By the way, carb values of eggs and such also means there’s now more calories in the estimations of past days. The largest is 107 cal in D-10. Won’t be updating past posts but will use updated numbers in future references.

I started the day with the usual pancakes +4 butter. Ate lunch outside (a helpful forum poster estimated the chicken at around 115g or so). I must have added around 15g of olive oil on the salad. Later in the afternoon I had 106g of steak (added to the chart) +10g oil, 19g of rinds, 88g chicken thigh roast (added to chart), 20g more rinds and now I’m having a shake before bed.

Used to measuring my food, not knowing the weight caused me some stress. It was delicious, though

That’s all there is to it. I wonder if eating some carbs will actually help me lose fat. It seems counter productive to me, but worth a try. Tomorrow is cycling day. Weirdly, I’m starting to look forward to that exercise. 5 cigs.

Day 017 – New snack discovered.

Intensity: 10
Diet: 10

¡Chicharrón!

I was thinking about possible snacks and it suddenly hit me: chicharrón! That’s deep fried pork rinds. No carbohydrates, some good protein and less fat than one would assume.

I’ve also started eating my new vanilla protein powder. It’s kind of insipid, made me miss the cookie flavor.

On to the food intake: usual pancakes +4g butter for breakfast, 217g chicken +12g oil for lunch, an after-cycling shake, 86g avocado snack followed by 21g of rinds (added to global chart), then 21g more, and finished with 101g more avocado.

While showering after cycling I found some new convex geometry on my hips. It felt good. I also noticed a certain drop in my butt’s width. I sure wish these changes were reflected in the scale, though. Gotta be patient for that.

I got slightly lightheaded when standing up from a chair about two hours after cycling. It happened twice. This isn’t normal at all for me, so it gave me pause. I asked about it on the bodybuilding forums, just in case. Comments are a mix of “you’re not eating enough calories” and “you’re overthinking a single event”. I’ve heard before that my caloric intake is too low, but I don’t believe I’m starving my body. I actually have trouble eating as much protein as I am, and the multivitamin should insure I’m not missing on vitamins and minerals. What happened can also be explained by my body lagging in adjusting to the intensity of my cycling (I made 4 laps and improved my average speed to boot), or eating too much sodium (I suspect I add too much salt to the chicken and avocado), or eating too little sodium. I should be eating enough fat for it not to be a hormonal response issue. I may truly be overthinking this. I’ll report it if it continues to happen and won’t worry about it otherwise.

5 cigs.

Day 016 – Meh.

Intensity: 0
Diet: 9

I’ve been angry all day. Scale still says I’m at 103.4 kg. I asked around and I just may be holding water weight. Since I’m at a caloric deficit and spending calories in exercise there’s no way I’m not losing fat. It’ll just take time for it to be evidenced in the weight measurements. Still, I was so put down I didn’t do any exercise. I did keep the diet, though (-1 for an extra apple).

Breakfast was the usual pancakes +4g butter, lunch was 192g chicken +10g oil, there was some 109g avocado at some point, then an afternoon shake (cookie powder is gone), and for dinner I had 62g of pork chop and 2 eggs +4g butter (pork chops added to global chart).

That’s it, really. Tomorrow I’ll strive to burn more fat. 5 cigs.

Day 015 – Second 4th lap!

Intensity: 10
Diet: 10

Gotta break that 103 kg barrier. With that in mind I cycled 4 laps today! Even with the extra distance, I still improved my average speed: 17.73 km/h.

Intake was 2 breakfast pancakes +4 butter, 240g chicken +10g oil lunch, 2 shakes after cycling (added an extra scoop by mistake and went for it), and an egg +2g butter for dinner.

I was happy to eat little fat today, although I’m thinking I shouldn’t do this. You can’t beat thermodynamics, so expending energy in a caloric deficit will reduce fat, even if the measured weight doesn’t reflect it: I could just be retaining more water in my body. If so, fat loss results will still be evident in the longer term. I won’t try to be below 70f anymore. 5 cigs.

Day 014 – Back to work.

Intensity: 8
Diet: 10

For all my talk yesterday, I overslept today. Workout’s an 8 because I was sort of tired and got lazy. New protein powder arrived today, it’s the same but vanilla flavored. I still have some of the cookie one left so it remains unopened.

Intake was standard pancake breakfast +2g butter, 158g chicken +10g oil lunch, 131g leftover roast afternoon, nightly egg +2g butter, 83g avocado snack and shake before bed.

I’m annoyed that I’m still not below 103 kg. Am I eating too much fat? Maybe too much sodium, I’ve heard it retains water weight. Tomorrow I’ll aim for 4 laps.

Day 013 – Shadow possession and recovery.

Intensity: 6
Diet: 10 9

Last night I didn’t sleep. I got hooked on The Expanse, season 4. By the time common sense came to me it was 3:00 am. I thought I wouldn’t be able to wake up on time If I slept then, so I just kept going. Was too tired for weights because of this. On the afternoon I cycled 3 laps but was too tired for the 4th. A 4th might not be good for me at this point anyway, so that’s okay. Not at all happy with my performance, I have to sleep on time.

Diet was breakfast pancakes, lunch chicken, and throughout the afternoon some fried patties made from ground tenderloin. I would use the steak fat estimate but since it’s fried I figure tenderloin might be more accurate. Worst case scenario I ate less fat than I was aiming at; not a tragedy. Had a shake late at night.

The good thing about not sleeping is the opportunity to go to sleep at whatever healthy hour I choose and re-calibrate the sleep cycle, so I’m going now. 4 cigs.

EDIT – Diet -1 for late apple.

Day 012 – Shadow crept in (Late posting).

Intensity: 8
Diet: 9

I’ve taken the unit amounts from the chart. Before, a text said “Egg x2” or so. I realized I hadn’t updated it for D-10 & D-11. Better to get rid of unnecessary complexity to keep in mind. I’ve added the corrections to the relevant posts.

This post is a day late. As soon as I’ve finished this I’ll be writing D-13. I went to bed late on D-11 and overslept. I did wake up on time, but my legs felt too weak for cardio, so I slept four more hours. I woke up much renewed (goes to show the importance of proper sleep), but not enough to get more than an 8 on the workout. 4 cycling laps may have been a mistake.

Breakfast pancakes were at noon. Somewhat after I ate some roast meat (93g). I’ve added tenderloin and steak to the global food chart. I had another 105g of roast around 4:00 pm. Diet is 9 because I had an apple. Had chicken and an egg for dinner and a shake at some point. I shouldn’t wait a day to write these, I messed up. 4 cigs.

EDIT – Not on chart, but estimating chicken oil at 5g in future references.

Day 011 – New life record! Also: Decad Addendum.

Intensity: 10
Diet: 9

Today is D-11! This is an extremely important record for me. Truth is, I started and abandoned the “Weight Loss Timelapse Project” a number of times over 7 years. The most I ever got before giving up was D-10. I scoured my hard drive and cloud server for traces of them and found a few. Let me show them to you.

You can actually see me getting fatter
  • Oct. 1st, 2012 — D-6, last photo of its set. This was the first attempt ever. There’s also a bunch of photos previous to D-0 with tests of angles and lighting.
  • Sep. 13th, 2014 — Angle and lighting testing set. No photos in subsequent days.
  • Jan. 1st, 2017 — D-0. No subsequent others.
  • Jul. 16th, 2017 — D-0. No subsequent others.
  • Oct. 26th, 2017 — D-7. Last of its set.

I also found an old spreadsheet starting on Feb. the 22nd, 2016. D-1 is at 98.4 kg. Last registry is D-4 at 99.0 kg. Intensity and Diet average 6.75 and 7, respectively. All other attempts were wiped. I’d do this every now and then when looking at my past photos: they shamed and disgusted me. I don’t know how many times I tried in total but it feels to be around 10, at least.

It’s different now. Before, the exercise was a torture I was whipping myself with and the diet was agony. Now I’m enjoying the process. I’ve grown a lot in the last year or two. This blog helps a bunch too, even without readers.

One last thing I didn’t include in the Decad Report (because I was too sleepy) were the changes I’ve noticed in my body:

  • I can see a slight difference in face roundness.
  • You can barely see it, but I’ve definitely reduced in volume: I can feel it with my hands. I’ve started to get comments.
  • My knees are doing lot better; before, I’ve hurt myself a few times when putting too much weight on one.
  • After a few days, I can now touch my toes during calf stretches.
  • I don’t get a tendon stretch feeling when walking anymore. This used to happen occasionally.
  • I’m discovering a few muscles in my legs that I didn’t know of, particularly the ones responsible for pedaling.

This has all been very encouraging. But anyway, on to the day.

Diet is 9 because I was aiming for less fat. I overdid it with the oil, but I didn’t want to make a mess trying to put it back in the bottle; plus I had already weighted it. Morning was the usual 2 pancakes +2g butter. Lunch was 188g of chicken (from now on chicken means chicken breast unless otherwise specified) +15g of oil (olive oil assumed from now on too). There was also the post-cycling shake in the afternoon and dinner was 85g of chicken, 102g of avocado (less than half!) and a scrambled egg; all in 18g of oil.

Today was also my first caffeine-fueled cycling ride. It helped quite a bit: I did 4 laps around the Pentagonito and even improved my average speed (marginally). I know which apps don’t track stops now and will be removing them from the averages calculations from now on and retroactively in future posts.

I’m very happy with my general improvement. Looking back, my problem was always an attitudinal one. I’m way mentally healthier now and have no interest in stopping this project. I had 5 cigs.

ERRATAS: Food charts from D-9 and D-10 aren’t adding the protein and fat of the eggs to the totals. I’ve added disclaimers to both posts. Yes, this means I ate even more fat than I meant to. Also, the number of isolate protein servings (“…protein x2”) in D-11 and D-10 should be 3.