nkl's training log

2008-10-26:
Weight: 69,5 kg (152,9 lbs) (-0,8 kg [-1,8 lbs] from yesterday) (+0,0 kg [0,0 lbs] from start, 67 days ago)
Note: I underestimated expenditure or something = small weight loss
Routine: Recovery
Energy expenditure: 2130 kcal (BMR: 1610 kcal; Activities: 275 kcal; TEM: 244 kcal)
Energy intake: 2071 kcal (-59 kcal)
Macros: 33% (146g) P; 30% (147g) C; 37% (81g) F
 
2008-10-27:
Weight: 68,9 kg (151,6 lbs) (-0,6 kg [-1,3 lbs] from yesterday) (-0,6 kg [-1,3 lbs] from start, 68 days ago)
Note: Uh, another low mark! This was not the bulking week I planned for! I aimed for +1500 kcals, and got +2200 but nah, I still weigh the same! I must have erred on the estimation of the amount of activity.
Routine: 5x5 B (Core 4x5: Squat, Press, Deads; Aux 3x5: Chins, Dips, Abs)
Energy expenditure: 2654 kcal (BMR: 1610 kcal; Activities: 620 kcal; TEM: 423 kcal)
Energy intake: 3263 kcal (+609 kcal)
Macros: 36% (249g) P; 42% (324g) C; 22% (78g) F
 
2008-10-28:
Weight: 69,7 kg (153,3 lbs) (+0,8 kg [1,8 lbs] from yesterday) (+0,2 kg [0,4 lbs] from start, 69 days ago)
Routine: Recovery
Energy expenditure: 2226 kcal (BMR: 1610 kcal; Activities: 375 kcal; TEM: 241 kcal)
Energy intake: 2143 kcal (-83 kcal)
Macros: 32% (147g) P; 22% (114g) C; 45% (103g) F
Note: Low carb maintenance (although a little bit under maintenance)
 
2008-10-29:
Weight: 69,2 kg (152,2 lbs) (-0,5 kg [-1,1 lbs] from yesterday) (-0,3 kg [-0,7 lbs] from start, 70 days ago)
Routine: 5x5 A (Core 5x5: Squat, <s>Bench</s>, Row; Aux 3x5: Wrist, Hyper, <s>Abs</s>)
Energy expenditure: 2654 kcal (BMR: 1610 kcal; Activities: 620 kcal; TEM: 423 kcal)
Energy intake: 3247 kcal (+593 kcal)
Macros: 36% (246g) P; 44% (338g) C; 21% (71g) F

Note: As the winter season draws near there are nights when the frost takes hold. This morning the streets were glazed and as usual I got onto my bike and went for my job. I had to be extra careful because of the icing on the road. I was but a hundred meters from my destination, when I made a slight turn in a downward slope the wheels lost their grip and BLAM!! I went down with a crash into the ground. The bike skidded on the ice a couple of meters ahead of me. I took the brunt of the force from the impact on my ribs as my hands slid apart when I tried to break my fall. Ouch! My pride was hurt! Luckily I didn't break anything but some inner bruising was evident. I had to skip bench, bent over rows (subbed with sitting rows) and abs as this hurt to much. I popped some pain killers and hoped it would heal up soon. Right now it only hurts when I bend forward or tries to get up by doing a crunching movement.
 
<div>
(nkl @ Oct. 29 2008,4:36)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I took the brunt of the force from the impact on my ribs as my hands slid apart when I tried to break my fall. Ouch! My pride was hurt! Luckily I didn't break anything but some inner bruising was evident. I had to skip bench, bent over rows (subbed with sitting rows) and abs as this hurt to much. I popped some pain killers and hoped it would heal up soon. Right now it only hurts when I bend forward or tries to get up by doing a crunching movement.</div>
Ouch! Here's hoping you didn't break or tear anything. Even so, bruises hurt worse than DOMS and take longer to go away.
 
Thanksfor your concern TR! It sure does hurt. I think I got some bruising on the intercostals, the muscles between the ribs. Sneezing is out of the question - that hurts big time!

2008-10-30:
Weight: 70,3 kg (154,7 lbs) (+1,1 kg [2,4 lbs] from yesterday) (+0,8 kg [1,8 lbs] from start, 71 days ago)
Routine: Recovery
Energy expenditure: 2246 kcal (BMR: 1610 kcal; Activities: 375 kcal; TEM: 260 kcal)
Energy intake: 2222 kcal (-24 kcal)
Macros: 34% (162g) P; 24% (127g) C; 42% (99g) F
 
More stats. Ribs hurts, but I managed to do my program, except abs training. I was amazed I didn't had to cut back on weight none although I had to steady myself before every lift (also the empty bar warmups). I was afraid it hurt much when dipping but no, it didn't hurt much. For sake of wellness I have been popping painkillers (antiinflammatory), omega-3s and extra multivitamins to speed up recovery.

2008-10-31:
Weight: 69,6 kg (153,1 lbs) (-0,7 kg [-1,5 lbs] from yesterday) (+0,1 kg [0,2 lbs] from start, 72 days ago)
Routine: 5x5 B (Core 4x5: Squat, Press, Deads; Aux 3x5: Chins, Dips, <s>Abs</s>)
Energy expenditure: 2741 kcal (BMR: 1610 kcal; Activities: 765 kcal; TEM: 366 kcal)
Energy intake: 3295 kcal (+553 kcal)
Macros: 28% (197g) P; 39% (303g) C; 33% (116g) F
 
Still hurts. I'm not doing any painkillers today - need the body to work on its own. Multis and omega-3s will have to do.

[2008-11-01:
Weight: 69,7 kg (153,3 lbs) (+0,1 kg [0,2 lbs] from yesterday) (+0,2 kg [0,4 lbs] from start, 73 days ago)
Routine: Recovery
Energy expenditure: 2403 kcal (BMR: 1610 kcal; Activities: 515 kcal; TEM: 277 kcal)
Energy intake: 2465 kcal (+62 kcal)
Macros: 31% (165g) P; 27% (156g) C; 42% (110g) F
Note: I was a little perplexed by my weight today - I ate a large surplus yesterday but it didn't show!
Note 2: I had a buffé of cheese, salty crackers and fruit today and I had no way of weighing my meal so I had to guestimate that one - I'll see tomorrow if my guess was off by much or not. At least I think I wont loose anything I've gained (what 1 kg/2,2 lbs?)... but I'm on track anyway.
 
Well, weight was up some, so I must have been off by a little yesterday. Pain is slowly subsiding, but sometimes... I hope I can bench proper tomorrow, but I wouldn't bet on it.

Another thing that crossed my mind. Keeping a large caloric excess during the interval when weights are light in the gym (early in the 15s or, in my case, the high volume phase of 5x5), wouldn't P-ratio be almost like normal and much of the excess wrap itself around the waistline instead of adding pounds to the muscular frame? I might have made that mistake, but I will get into my 10s weights soon and get my P-ratio tweaked in the proper direction again. I failed my final rep on dips and pull-ups on my friday session (I was injured so I don't count that mishap) - I think it's getting comfortable heavy.

2008-11-02:
Weight: 69,9 kg (153,8 lbs) (+0,2 kg [0,4 lbs] from yesterday) (+0,4 kg [0,9 lbs] from start, 74 days ago)
Routine: Recovery
Energy expenditure: 2186 kcal (BMR: 1610 kcal; Activities: 320 kcal; TEM: 255 kcal)
Energy intake: 2178 kcal (-8 kcal)
Macros: 34% (156g) P; 27% (140g) C; 40% (91g) F
 
I noticed that when doing bench today (I could barely bench the empty bar) that at the point of impact (one inch below my left nipple) the insertion of my pectoral tendon was affected as well. There was this sound of crunching snow when I lowered the bar the first time. I did only one set of, perhaps, 8 ultra-slow. It was on the treshold of pain, but I managed because I do not want to get stiff and get scarring. I was sweating all over from that one. Strange that injuries can limit us so much... I guess i have to reset my bench as well and go slowly some weeks to repair the damage. But aside from this incident, the other exercises are progressing well, according to plan, and my lower back is healing up nicely (I think).

I noticed as well that I drop weight during maintenance so I could be be running at higher maintenance than I have predicted. I'll see if this holds true or if I simply lose water after the excess carbs the days before.

What the--!? Blasted! My cottage cheese, that I'm eating in front of the computer, have large clumps of ice in it! I must've kept it too close to the cooling element in the refrigerator. Does everything that means something bad have an ice-relation at the moment!?! Bah!
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2008-11-03:
Weight: 69,4 kg (152,7 lbs) (-0,5 kg [-1,1 lbs] from yesterday) (-0,1 kg [-0,2 lbs] from start, 75 days ago)
Routine: 5x5 C (Core: 4x5,3x3,1x18: Squat, Bench, Row; Aux 3x5: Curls, Tri-Ext, Wrist)
Energy expenditure: 2541 kcal (BMR: 1610 kcal; Activities: 520 kcal; TEM: 411 kcal)
Energy intake: 3132 kcal (+590 kcal)
Macros: 36% (242g) P; 43% (319g) C; 21% (70g) F
 
<div>
(nkl @ Nov. 03 2008,2:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">There was this sound of crunching snow when I lowered the bar the first time. I did only one set of, perhaps, 8 ultra-slow. It was on the treshold of pain, but I managed because I do not want to get stiff and get scarring. I was sweating all over from that one. Strange that injuries can limit us so much...</div>
Pain is nature's way of telling us to slow down.

(Death is nature's way of telling us to stop...  
sad.gif
 ).
 
Sure is...

2008-11-04:
Weight: 70,0 kg (154,0 lbs) (+0,6 kg [1,3 lbs] from yesterday) (+0,5 kg [1,1 lbs] from start, 76 days ago)
Routine: Recovery
Energy expenditure: 2392 kcal (BMR: 1610 kcal; Activities: 510 kcal; TEM: 272 kcal)
Energy intake: 2395 kcal (+2 kcal)
Macros: 32% (163g) P; 26% (149g) C; 42% (106g) F
 
Guess what - no chins, dips or abs today - substituted by tri extensions and biceps curls.
I'm catching up with my predicted weight gain curve (+1,1 kg from a surplus of 3929 kcal over 16 days) - I only hope the P-ratio is kind to me. I had a large jump up in weight at day 2 from 68,8 to 69,9 kg - the same weight as I still carry today. I'm curious as to where this is heading with this status quo.

2008-11-05:
Weight: 69,9 kg (153,8 lbs) (-0,1 kg [-0,2 lbs] from yesterday) (+0,4 kg [0,9 lbs] from start, 77 days ago)
Routine: 5x5 B (Core 5x5: Squat, Press, Deads; Aux 3x5: <s>Chins</s>, <s>Dips</s>, <s>Abs</s>)
Energy expenditure: 2801 kcal (BMR: 1610 kcal; Activities: 755 kcal; TEM: 435 kcal)
Energy intake: 3300 kcal (+499 kcal)
Macros: 36% (255g) P; 44% (344g) C; 20% (69g) F
 
Nothing exciting today... but here is my numbers for future reference.

2008-11-06:
Weight: 70,4 kg (154,9 lbs) (+0,5 kg [1,1 lbs] from yesterday) (+0,9 kg [2,0 lbs] from start, 78 days ago)
Routine: Recovery
Energy expenditure: 2199 kcal (BMR: 1610 kcal; Activities: 330 kcal; TEM: 259 kcal)
Energy intake: 2233 kcal (+34 kcal)
Macros: 34% (160g) P; 24% (126g) C; 43% (101g) F
 
2008-11-07:
Weight: 70,0 kg (154,0 lbs) (-0,4 kg [-0,9 lbs] from yesterday) (+0,5 kg [1,1 lbs] from start, 79 days ago)
Routine: 5x5 A (Core 5x5: Squat, <s>Bench</s>, Row; Aux 3x5: Wrist, Hyper, <s>Abs</s>)
Energy expenditure: 2716 kcal (BMR: 1610 kcal; Activities: 765 kcal; TEM: 340 kcal)
Energy intake: 3142 kcal (+427 kcal)
Macros: 26% (172g) P; 43% (325g) C; 31% (103g) F
 
I'm glad to see you're more patient with the stalling weight gain then I am nkl!

I got pissed of this week and treated myself to brownies and pumpkin pie cheesecake for a few days...hahaha

Maybe I only gained .5 lb, but it looks like a crappy ..5 lb! God damn fructose to hell!
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Hope your injuries heal up well
 
Thanks, being! I'm eating more, but I'm not gaining much... Yesterday, for example, I ate +400 kcals and this morning I had lost weight. I must be burning more or... well, I'll see what directions I'll have to take in the future. I'm still trying to knit together the calculations to properly mimic what's happening day-by-day, but I don't have much time on my hands to complete my mission - but someday I will. Then I can also make better predictions and choose the best mix of nutrients to reach my goals the fastest. Until then I'm just playing by ear and experience. Lately I've increased my fat intake on off days (and some WO days too), and that could be the cause as to why I'm stalling or loosing weight, instead of gaining steadily. Fat magic?  
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2008-11-08:
Weight: 69,6 kg (153,1 lbs) (-0,4 kg [-0,9 lbs] from yesterday) (+0,1 kg [0,2 lbs] from start, 80 days ago)
Routine: Recovery
Energy expenditure: 2275 kcal (BMR: 1610 kcal; Activities: 395 kcal; TEM: 270 kcal)
Energy intake: 2318 kcal (+43 kcal)
Macros: 33% (165g) P; 26% (143g) C; 41% (100g) F
 
I'm tired today. Didn't do much at all, besides cooking and eating.

2008-11-09:
Weight: 69,7 kg (153,3 lbs) (+0,1 kg [0,2 lbs] from yesterday) (+0,2 kg [0,4 lbs] from start, 81 days ago)
Routine: Recovery
Energy expenditure: 1970 kcal (BMR: 1610 kcal; Activities: 140 kcal; TEM: 220 kcal)
Energy intake: 1981 kcal (+11 kcal)
Macros: 32% (137g) P; 19% (89g) C; 49% (102g) F

Well, the truth is that I've been been doing some major programming in java to get the body composition model up an running with all the parameters, and finally I've got to the part where I can get decent numbers out of it - but it's primed for Ancel Keys Minnesota semistarvation experiment - and I need to reconfigure the parameters to fit me (I'm smaller). And that's work for the future... If I live that long... My wife is going to kill me for staying up all night the day before work... ops.
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I survived. But I'm super tired. I put the training on hold today and I hope the rib will heal up soon...

Continued the programming. Fixed some minor bugs and now the &quot;engine&quot; is working. Next, I'll throw in some way to change the parameters during the run (else the parameters are the same throughout), e.g., if I would like to eat EOD or something, or workout. But that's coming in a later version. And so far the model does not take into account a higher protein retention when resistance training is applied, it only has an algorithm that adjust the protein retention parameter when general activity level increases.

Some test runs based on my average energy intake and activity expenditure and other parameters gives me maintenace numbers for one years run. It puts my RMR lower than I previously calculated (1435 vs 1610), but gives me a higher TEE (2322 vs 2116), and that from a higher physical activity expenditure (634). I have no calculated average reference value for physical activity, but it would be lower than 634 if I did compute it. I think that it might be possible that I have underestimated my activities (as opposed to my previous overestimation). The truth is probably somewhere in the middle. I get 634 for an activity level similar to the levels at the end of the Ancel Keys Semi-starvation study (9 kcal/kg/day), when apathy and lethargy dominated. Some days I'm there but not on average. I'll continue tweaking and see what happens...

BTW, the java program I've been working with is based on the work of Kevin D Hall in &quot;Computational model of in vivo human energy metabolism during semistarvation and refeeding&quot;. It is very complex and also quite educating. I count to 99 variables and constants in my program, and 31 methods with one or more calculations each, besides the main loop that triggers the sequence of events... puh! I put my faith in a Creator to come up with something as complex as the human body! And we are only scrathing at the surface of the complexity! It's reverse engineering at some crude level. I admit - I'm a Christian. Digging deep into science makes my belief stronger as my fascination grows of how fantastic the creation is. We are marvels of ingenuity!

End rant.

2008-11-10:
Weight: 69,7 kg (153,3 lbs) (+0,0 kg [0,0 lbs] from yesterday) (+0,2 kg [0,4 lbs] from start, 82 days ago)
Routine: Too tired to do anything - extended recovery
Energy expenditure: 2074 kcal (BMR: 1610 kcal; Activities: 240 kcal; TEM: 223 kcal)
Energy intake: 2175 kcal (+101 kcal)
Macros: 26% (122g) P; 29% (152g) C; 44% (102g) F
 
Backlog.

2008-11-11:
Weight: 69,5 kg (152,9 lbs) (-0,2 kg [-0,4 lbs] from yesterday) (+0,0 kg [0,0 lbs] from start, 83 days ago)
Routine: Extended recovery (being sick)
Energy expenditure: 2293 kcal (BMR: 1610 kcal; Activities: 395 kcal; TEM: 288 kcal)
Energy intake: 2517 kcal (+224 kcal)
Macros: 31% (167g) P; 32% (190g) C; 37% (99g) F
 
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