big FAT blog

23 and 1/2 hours

Frank Zieglar — Wed, 14 Dec 2011 16:25:43 +0000

Check out this video with great information from Dr. Mike Evans.

Creamy Turmeric Tea | Mark’s Daily Apple

Frank Zieglar — Tue, 13 Dec 2011 01:28:35 +0000

I’m drinking coffee right now, but this tea sounds delicious. I’ll need to try it soon. Creamy Turmeric Tea | Mark’s Daily Apple.

284.4

Frank Zieglar — Tue, 29 Nov 2011 19:58:29 +0000

I just weighed after my shower and I figure this isn’t too bad. It’s almost 2 o’clock so I’ve already eaten breakfast, lunch, had coffee, and soda. Plus we’re coming right out of Thanksgiving. I didn’t make a pig out of myself from the holidays but I did eat plenty of Pecan Pie throughout the week. I also haven’t done any exercise in a while. In theory if I weighed myself in the morning like I usually do then that number should be lower. So, all in all, I have no complaint about 284.4.

Sisson Nutrients and Supplements

Frank Zieglar — Tue, 01 Nov 2011 02:06:57 +0000

Mark Sisson has a great post about vitamins and minerals over at his blog. I had to make this quick little post just so I can get back to his post easily.

Nutrients and Supplements for Healthy Mitochondria | Mark’s Daily Apple.

283.6

Frank Zieglar — Thu, 27 Oct 2011 16:19:24 +0000

I’ve lost 3.2lbs since my last weigh in — which was OCT 7, but I forgot to make a post. The last time I exercised was OCT 6. So losing this 3lbs was all by diet.

I didn’t mean to not exercise for three weeks but it happens. I had to miss one day because of work. Then I had to exchange the barbell on a weight set I had bought recently. Then I had a test and a final to study for with school. Life.

I intended to start exercising again next week maybe even get in a run or two before then if possible.

MyPlate

Frank Zieglar — Mon, 17 Oct 2011 16:38:33 +0000

Most everyone has probably heard by now, that the old MyPyramid from USDA has been changed into MyPlate. The MyPyramid confused people about what amounts to eat of each food group. So the government decided to simplify it. A picture of a plate showing how your plate should look. You can even find a Spanish version.

It’s pretty easy to understand. Mostly vegetables, followed by grains, with almost equal amounts of fruits and proteins, and a cup of dairy to wash it down. Overall it’s not bad, but… it’s not accurate for everybody. It’s just a guideline, not gospel. If you are injured or exercising intensely then you should increase your protein for healing. If you are diabetic then you should slow down on the grains and fruit. Long distance runners and extreme athletes often increase their carbs, in the form of bread and pasta, for the extra energy. Not too long after it came out, people started making some joke versions.

I thought these two were pretty humorous, but the best one, by a landslide, was done by Adam Fields. I think his is even better and easier to follow than the one provided to us by the USDA.

Lose It! Weekly Summary for Week of Mon, Sept 26th

Frank Zieglar — Mon, 03 Oct 2011 15:50:46 +0000

Weekly Summary for Week of Mon, Sept 26th

for Frank Zieglar

Daily Summary
	Budget	Food	Exercise	Net	+/-	Weight (lbs)
9/26/11	2,196	2,450	343	2,107	-88	287.8
9/27/11	2,193	2,660	497	2,163	-30	287.4
9/28/11	2,193	2,303	343	1,960	-233	287.4
9/29/11	2,193	2,322	0	2,322	129	287.4
9/30/11	2,193	2,355	343	2,012	-181	287.4
10/1/11	2,193	2,426	497	1,929	-264	287.4
10/2/11	2,193	1,857	0	1,857	-336	287.4
1,003 calories under budget for the week
Lost 0.4 pounds this week

Nutrient Summary		% Calories
Fat	784g	42.7%
Saturated Fat	294g
Cholesterol	5,199mg
Sodium	35,960mg
Carbohydrates	1,123g	27.2%
Fiber	109g
Sugars	355g
Protein	1,246g	30.1%

Exercise Summary		Calories
Running	1 Hour	960
Weight Lifting	1 Hour 30 Min	1029
Stretching	10 Min	34
Total	2023

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Chronic Cardio

Frank Zieglar — Sat, 01 Oct 2011 02:56:58 +0000

I’ve been listening to LOTS of fitness/weight loss podcasts lately, and I keep hearing over and over that chronic cardio is one of the least effective ways to lose fat. The reasoning is that cardio burns lots of calories – but your body doesn’t discriminate where those calories come from. Chronic cardio ends up burning more muscle mass than it does fat mass (that’s why marathoners look gaunt). Also when you repeat any exercise often enough your body will get used to it and burn less calories.

Resistance training is a great counter for this and also of course, good eating. The more effective way I keep hearing to do cardio is to change it up. Vary your speed and distance sometimes so that your body doesn’t have the chance to get used to it (that’s why sprinters look hardcore). Also, throw in some full on sprints sometimes.

That’s why I like the C25K. It varies on most every run except towards the end. Then you run pretty much the same for three weeks. If you start over with C25K or switch to a B210K then you start to vary again. It’s also 3 days a week which allows you to do resistance training on the other days.

I started C25K over and am working on increasing speed because I have very little interest in doing a 10K (maybe in the future but not right now). Just because I’m repeating C25K does not make it easy. I’m able to run harder/faster than I did the first time because my conditioning has improved, plus I’ve lost a little weight since then. Plus I’m concentrating on running soft — not the extended heel striking type of running.

Videos?

Frank Zieglar — Thu, 29 Sep 2011 01:50:06 +0000

I’m not much of a typist so I’ve been think about making a few video posts just to get more content put up.

I’m always getting ideas about stuff to post, but don’t get it done. I’m think a short video now and then might get me doing more posting.

Anyone have any thoughts? Anyone even looking at this blog?

Lose It! Weekly Summary for Week of Mon, Sept 19th

Frank Zieglar — Mon, 26 Sep 2011 16:54:00 +0000

Weekly Summary for Week of Mon, Sept 19th

for Frank Zieglar

Daily Summary
	Budget	Food	Exercise	Net	+/-	Weight (lbs)
9/19/11	2,196	2,870	343	2,527	331	287.8
9/20/11	2,196	2,434	497	1,937	-259	287.8
9/21/11	2,196	2,252	343	1,909	-287	287.8
9/22/11	2,196	2,283	0	2,283	88	287.8
9/23/11	2,196	2,591	343	2,248	52	287.8
9/24/11	2,196	2,579	497	2,082	-114	287.8
9/25/11	2,196	1,874	0	1,874	-322	287.8
510 calories under budget for the week
No change in weight this week

Nutrient Summary		% Calories
Fat	791g	42.4%
Saturated Fat	336g
Cholesterol	5,386mg
Sodium	32,639mg
Carbohydrates	1,113g	26.5%
Fiber	129g
Sugars	411g
Protein	1,301g	31%

Exercise Summary		Calories
Running	1 Hour	960
Weight Lifting	1 Hour 30 Min	1029
Stretching	10 Min	34
Total	2023

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com