Monday, May 23, 2016

My monthly fatloss report....

Today's Post:  Monday, 5-23-2016

A.  Here's the key news. 

1.  I lost about one pound from 162 to 161. 

(And I might have lost a bit more.  One of my scales said I did.

Neither of my two scales will measure to the hundredth of a pound or reliably weigh me at the same weight two times in a row.

But a few days ago, I had a doctor’s appointment; and the scale in my doctor’s office DID measure to the hundredth of a pound!  So, just now I phoned to see if I might get the brand of the manufacturer.  If that company will sell to individuals for less than $200 I’ll get one and let you  know in this post and do one just on that topic.

And, I’m not done.  Some company must have this; and almost all of us trying to lose fat or add muscle will buy one if we simply find out which company!)

Again the new method I’m using still worked!

I’m now at my goal weight or very close to it, 161 pounds.  But when I looked good at that weight several years ago I clearly had something like 16 pounds more muscle since I clearly need to lose about 16 pounds of fat to look good now!

However, I’m making some progress perhaps, due to losing about six pounds since the end of last year that I’ve kept off, I’m beginning to look leaner in the mirror!  (Continuing my strength training also has helped do that!)

And, I found a way to use more weight exercising my legs which despite having too much fat, has possibly added some muscle to them. 

My legs feel much more muscular and hard than they did a few months ago. 

So If I can add another level of weight to my exercises for them which I plan to do in July and lose another few pounds of fat, they will begin to look muscular too!

Since the changes I reported last time resulted in a bit more fatloss apparently, I’ll keep doing them!:

a) Before, for breakfast, with my fruit of the day, I had been continuing to eat 4 ounces of oatmeal every other day plus milk and a bit less than that in cooked lentils with no milk every other day. 

Also, I had just eaten the cooked lentils with no milk each day on my cut down week.  And, even though I was not losing belly fat, my blood sugar and heart measures have been excellent.

BUT  I found out that the reason zero non-wheat grains and beans—including lentils—are included in the Paleo diet – for health reasons! – is that they contain lectins.  Many foods do; but in low enough concentrations their health impact is small.

Both oatmeal and lentils have soluble fiber that helps remove excess LDL cholesterol.

However, the huge news is that these lectins DO have a big impact on belly fat. 

They cause some harm to the lining of your gut – contributing to acid reflux – AND causing your body to add to your intestines in size and cause extra fluid retention. 

I realized that this means that if I cut oatmeal and lentils another 95 to 100 % AND replaced them with nonfat cottage cheese with as much protein and fewer calories too – PLUS I did that EVERY WEEK, not just my cut down week, over time I’d have a shot at losing more fat each month.  That’s because I’d stop gaining back so much by eating fewer calories on the weeks that weren’t my cut down week.

And, if that information is accurate, it may also mean that I’ll lose two inches or more from losing the excess intestinal growth and retained fluid IN ADDITION TO any inches lost from losing fat.

The best news is that eating in this new way is quite doable.

So, if it works as well as I expect it to do, by next month, I’ll have lost more on the scale and may also have more progress to show on losing inches off my waist too.

So, far I am still losing fat as shown by looking more muscular and losing on the scale.

2.  Since last month this time, I lost a half inch on my chest; lost a quarter inch off my waist; and a quarter inch off my hip measurement.

Because I want to gain more muscle in my upper back and chest than I lose in fat and want to add more muscle in my buttocks and lower back AND show all my fat loss on my waist, last month was a bit of fat loss only. 

I had hoped that by this time, after 6 weeks on the new program, each of the measures should be less.  But the loss on my waist should finally show more inches off than the others.

Nope.  In fact, the tape measures I use are not super accurate as I have to hold them myself; and I try to do two waist measures: one where my tummy is about as slightly tense as if I was walking and one where it’s quite relaxed as if I had just eaten dinner and was relaxing after.

So, until and unless those measures drop a full inch or more, they likely are staying close to the same.  And my tummy still makes me look quite fat even though the rest of me is beginning to look better.

So to make that happen I will need to keep losing fat for quite some time; and/or use the cold laser direct fat removal; or find a supplement that actually causes extra belly fat.

(So far, none of the supplements with the reputation of helping lose belly fat or total fat has had ANY effect. 

But there is one I’m already taking to help me add muscle, ursolic acid, that I may need to take more of that to get the full effect; and some studies DID also show increased belly fat loss too when people took that much.

(My post tomorrow, Tuesday, 5-24 will have more details.)

B.  My calorie cut back week:

I keep the added whey protein and most of my protein foods such as milk from grass fed cows at breakfast I mix the whey into, the wild caught canned & smoked salmon, and 4 whole eggs from pastured chickens a week, and my regular nonfat cottage cheese; and the protein I get from broccoli and artichoke hearts.

But I cut some of my cheese from grass fed cows about in half by eliminating a third of it in one set of dishes and substituting all of it with nonfat cottage cheese at other times.

I cut out all of my oatmeal and lentils and ate nonfat cottage cheese instead. (This step also eliminated about 24 ounces or more a week of the whole milk from grass fed cows I was having on the oatmeal on those two days each week.)

I cut my dark chocolate and Brazil nuts in half.

(I cut my Tablespoons of Apple Sauce each week from 10 to 3; and have made that every week too since my first week doing it.)

I do still eat 100% of my daily piece of fruit.

And, I cut my extra virgin olive oil one Tablespoon servings from 10 to 7 by using only one each day instead of adding a second one three times a week.

And, because of its extremely high nutrition, very appetite reducing effect, and its very health enhancing very strong percentage of monosaturated oils, I kept the two tablespoons a day of avocado paste.

Because I kept the things I kept that were high protein, or high nutrition, or high fiber and mostly cut extra fat or carbs, I wasn’t even hungrier than usual much to my great surprise!

And, since it is only every four weeks, I won’t get a cumulative effect of extra hunger because of the failsafe famine response either.

So losing over 11 pounds more fat for a total of 16 or more this year, looks like a lock!

The math says it is! 

(Forty percent less a quarter of the time is 10% less calories for the year.)

Since it has that likely potential and is that easily doable, I certainly will do it!

But there is more, the other lower carb week and every week, I’ll keep up some of what clearly works to reduce my carb intake a bit but not my protein intake.

For, example, I have been eating the double dose of whey every other day otherwise.

Now, I’ll do it every day.  And, I’ll eat a bit less no sugar apple sauce every week and nonfat cottage cheese instead of lentils every week.

(In addition to cutting back on lectin sources, these changes may cut my calories another 10% for the year.)

Since I wrote that last time, I’ve also cut back a bit on the cottage cheese and added a Saturday night protein only dinner.  I had a turkey burger with a half slice of pineapple once and herbed skinless chicken breast twice in the last three Saturdays.

(See D below also!)

C.  What if I also get the muscle gain effect of Vince Del Monte’s students and gain five or six pounds of muscle over the upcoming year too!

If that happens my waist will finally shrink and I’ll lose visceral fat with the extra health benefits that produces!

So I am working to make that happen too!

Last month I said I’d have more on that this month. 

I’ve been doing a split squat style deadlift for 5 to 7 slow rep repetitions twice a week once with the 40 in my left hand and once with the 50 in my right hand and then a repeat changing the 50 to my left hand.

I already have begun stepping forward more than I was plus it has gotten easier to do those more challenging version exercises.  Stepping forward more increases the weight on my thigh and hip muscles. And, I can feel the hip muscles work harder.

So, I’m soon going to buy a 70 pound dumbbell and will use a 50 and a 70 instead of a 40 and a 50.  That will add to my leg muscles and my glute muscles in the back of my hips.

My hope is that it will add at least a pound of muscle which will force a loss of 3 pounds of fat and a drop of more 2 pounds on the scale – AND it will add to my looking less fat!

D.  To ensure my fat loss happens this year and minimize gaining fat back during each four weeks, AND to help prevent weight gain on my week I cut back some but not 40% and force progress each month, I’ll cut back more but not as much as my big cut down that week every four weeks.

To help prevent weight gain on my week I cut back some but not 40% and force progress each month, I’ll cut back more but not as my big cut back week every four weeks.

(Since last month, it was clear I needed to do a bit more the other weeks to ensure progress each month.  And, the new changes do that,)

I’ll kept 100 percent of the protein on my cut down week AND I have cut my dark chocolate and Brazil nuts in half on the one week in four when I cut down the most..

I’ll also cut my extra virgin olive oil with one Tablespoon servings from 10 to 7 by using only one each day instead of adding a second one three times a week where I was not doing so before.

Plus, I cut my Tablespoons of Apple Sauce each week from 10 to 3; and have made that every week too since my first week doing it.

Could you do the same thing?

You can if you eat a regular style of eating almost every day that you tweak in similar way; you eat a double serving of whey each day;
eat or drink nothing that is harmful or super fattening such as soft drinks or wheat foods;
and you do some form of power lifting or superslow strength training each week.     

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