My blog http://www.danieltome.com/blog Tracking progress of my slow-carb diet and climbing Fri, 03 Oct 2014 04:58:35 +0000 en hourly 1 http://wordpress.org/?v=4.0.1 Day twelve http://www.danieltome.com/blog/uncategorized/day-twelve/ http://www.danieltome.com/blog/uncategorized/day-twelve/#comments Fri, 08 Aug 2014 04:12:08 +0000 http://www.danieltome.com/blog/?p=150 The weight is dropping slowly, I can see the scale showing a bit lower than 74 Kg

Measurements progress

Weight: 74 Kg

Breakfast

3 egg whites and 1 full egg and red beans
Photo 8-08-2014 7 27 19 (HDR)

Lunch

Tuna with 4 bean mix and brown lentils.

Photo 8-08-2014 14 04 17 (HDR)

Dinner

–

 

 

Excersise

–

Basis Insights

  • Steps:
  • Calories burnt:
  • Heart rate:

Sleep

Sleep score:

]]> http://www.danieltome.com/blog/uncategorized/day-twelve/feed/ 0 Day eleven http://www.danieltome.com/blog/slow-carb-diet/day-eleven/ http://www.danieltome.com/blog/slow-carb-diet/day-eleven/#comments Thu, 07 Aug 2014 03:42:59 +0000 http://www.danieltome.com/blog/?p=145 Continue reading Day eleven →]]> The weight is dropping slowly, I can see the scale showing a bit lower than 74.5 Kg but higher than 74 Kg. Today I finally did some excersise besides having a nice productive climbing session.

Measurements progress

Weight: 74.3Kg

Breakfast

3 egg whites and 1 full egg
Heinz reduced salt baked beans
Photo 7-08-2014 7 36 34 (HDR)
The reduced salt beans are terrible. I’ll never have these again.

Lunch

Pork leftover with red beans and brown lentils.

Photo 7-08-2014 15 17 28

Dinner

Pork steak with red beans and water chestnuts

Photo 7-08-2014 20 03 07

 

Excersise

1 hr indoor climbing.
30 min excersise bike
20 Kettle bell swing (5 reps)

Photo 7-08-2014 14 00 53 (HDR)
We managed to solve the puzzle on the first day.

Basis Insights

  • Steps: 7922
  • Calories burnt: 2454
  • Heart rate: 51

Sleep

4 hr 38 min
Sleep score: 47%

]]> http://www.danieltome.com/blog/slow-carb-diet/day-eleven/feed/ 0 Day ten http://www.danieltome.com/blog/personal-log/day-ten/ http://www.danieltome.com/blog/personal-log/day-ten/#comments Tue, 05 Aug 2014 23:38:06 +0000 http://www.danieltome.com/blog/?p=129 Continue reading Day ten →]]> I’ve had a slight drop and now I’m on 74.5 Kg. I haven’t been doing an excersise routing, and today is the day to start it. I’m planning on starting a P90x fitness program or some crossfit sessions solo at home today.

Measurements progress

Weight: 74.5Kg

Breakfast

4 egg whites and 1 full egg
Red kidney beans and green beans
Photo 6-08-2014 8 35 10

Lunch

Tuna with 4 bean mix (a massive plate)

Photo 6-08-2014 13 34 53 Photo 6-08-2014 13 35 16 Photo 6-08-2014 13 41 34 Photo 6-08-2014 13 35 29

I started tracking my caloric intake, I will add more details once I get a good format to display this. i had to weigh my food to get an accurate value.

Dinner

Pork steak with red beans and brown lentils

Photo 6-08-2014 20 46 10

 

Excersise

(none) No excuses, I didn’t commit :-(

Basis Insights

  • Steps: 2758
  • Calories burnt: 2274
  • Heart rate: 46

Sleep

5 hr 25 min + 30 min nap
Sleep score: 90%

This data could be skewed, since it also includes data from the day before. When you go to sleep after midnight, it will add that sleep time to the next day.

 

]]> http://www.danieltome.com/blog/personal-log/day-ten/feed/ 0 Day nine http://www.danieltome.com/blog/personal-log/day-nine/ http://www.danieltome.com/blog/personal-log/day-nine/#comments Tue, 05 Aug 2014 13:25:53 +0000 http://www.danieltome.com/blog/?p=119 Continue reading Day nine →]]> I’m still on 75 Kg and still not getting much rest. Today was a day without any excersise. I’m planning on setting a routine based on P90x. I’m committing to starting this tomorrow for day ten.

Measurements progress

Weight: 75Kg

Breakfast

3 egg whites and 1 full egg (scrambled)
4 mix beans and brown lentils
Photo 5-08-2014 7 22 14

Lunch

I tried a can of Lean beef Stag Chilli with beans

Photo 5-08-2014 13 14 25 Photo 5-08-2014 13 27 41 Photo 5-08-2014 13 14 51

The taste was great, but I did get a bit hungry in the afternoon.

So I had low carb protein bar:

Photo 5-08-2014 16 12 58 Photo 5-08-2014 16 14 10

Dinner

Chicken breast with green beans, 4 bean mix (no added salt)

Photo 5-08-2014 19 58 55 (HDR)

Excersise

(none)

Basis Insights

  • Steps: 5193
  • Calories burnt: 2373
  • Heart rate: 52 bpm

Sleep

5 hr 24 min
Sleep score: 59% (this is still low. I need to get more rest)

]]> http://www.danieltome.com/blog/personal-log/day-nine/feed/ 0 Day eight http://www.danieltome.com/blog/slow-carb-diet/day-eight/ http://www.danieltome.com/blog/slow-carb-diet/day-eight/#comments Mon, 04 Aug 2014 13:59:49 +0000 http://www.danieltome.com/blog/?p=97 Continue reading Day eight →]]> Today I went back down to 75 Kg so the cheat day didn’t affect much. I hope it destabilised my metabolism as it gets used to the slow-carbs. Last night I slept 7 hr and 5 min, although I had a few interruptions and got a sleep score of 38%

Measurements progress

Weight: 75kg

Breakfast

3 egg whites
1 full egg
4 bean mix (salt reduced)
red kidney beans
Photo 4-08-2014 7 18 43 (HDR)

Lunch

Leftover kangaroo (about 250 gr)
4 bean mix (salt reduced)

Photo 4-08-2014 14 38 27

Dinner

1 and a half Barramundi filet.
Mushrooms and red kidney beans

Photo 4-08-2014 19 42 52

Excersise

1 hour rock climbing

Climbfit boulder
Climbfit boulder. We had it all to ourselves.

Sleep

7 hr 5 min
Sleep score: 38%

 

]]> http://www.danieltome.com/blog/slow-carb-diet/day-eight/feed/ 0 Day seven http://www.danieltome.com/blog/slow-carb-diet/day-seven/ http://www.danieltome.com/blog/slow-carb-diet/day-seven/#comments Sun, 03 Aug 2014 12:33:46 +0000 http://www.danieltome.com/blog/?p=92 Continue reading Day seven →]]> After cheat day I popped back up to 77 Kg and last night I didn’t have a good rest. I managed to sleep less than 4 hours and had several interruptions thanks to the baby.

Measurements progress

Weight: 77kg (went up, but was expected)

Breakfast

4 egg whites
1 full egg
a bit of red kidney beans and green beans
Photo 3-08-2014 9 41 58

Lunch

Today I skipped lunch. We had a birthday party and I actually didn’t feel hungry. Otherwise I would’ve eaten something. I think I still felt quite stuffed from yesterday’s cheat day. Also the breakfast was very fulfilling.

Dinner

Kangaroo steak with green beans, 4 bean mix (no added salt)

Photo 3-08-2014 18 44 01 (HDR)

 

Excersise

(none)

I did 9000 steps = (1h and 5m of walking) and (2 minutes of running)

Sleep

3 hr 22 min
Sleep score: 28% (this is a very bad score. I need to get more rest)

Weekly body fat

16.3 %

Coming down slowly. I hope I’m measuring this ok. I will take another measurement mid-week to see if cheat day had any effects on this.

]]> http://www.danieltome.com/blog/slow-carb-diet/day-seven/feed/ 0 My Tools http://www.danieltome.com/blog/tools/my-tools/ http://www.danieltome.com/blog/tools/my-tools/#comments Sun, 03 Aug 2014 12:11:32 +0000 http://www.danieltome.com/blog/?p=80 Continue reading My Tools →]]> Here’s a list of tools that I use for measuring my efforts.

Basis watch – Carbon steel edition

From: http://www.mybasis.com In order to get this product shipped to Australia, I had to buy through amazon and use shipito.com

Basis watch. Carbon steel edition
Basis watch. Carbon steel edition

The Basis watch measures skin temperature, heart rate, sleeping habits as well as walking, running and biking. It can calculate the calories you’ve burnt by learning your habits.

The sleeping analysis is very thorough and also gives you a score based on the different phases of sleep you’ve had.

Digital Skinfold Calipers.

I bought these on ebay for measuring body fat. They’re quite cheap and after using them a few times, it’s a bit hard to actually use. It’s a bit complicated to grip with one hand, pinch with the caliper then try to press the hold button to see the reading.

Digital skinfold calipers
Digital skinfold calipers

I use the Jackson and Pollock three point skinfold equation, as it is easy for me to measure it by myself. If you have help you can perform the seven point skinfold measurement to get a more accurate percentage.

Body fat percentage = 1.10938 – (0.0008267 x sum of chest, abdomen and thigh skinfolds in mm ) + (0.0000016 x square of the sum of chest, abdomen and thigh) – (0.0002574 x age) 

References: http://www.topendsports.com/testing/bodyfat-skinfolds.htm

 

]]> http://www.danieltome.com/blog/tools/my-tools/feed/ 0 Day six – Cheat day http://www.danieltome.com/blog/slow-carb-diet/day-six-cheat-day/ http://www.danieltome.com/blog/slow-carb-diet/day-six-cheat-day/#comments Fri, 01 Aug 2014 23:55:50 +0000 http://www.danieltome.com/blog/?p=77 Continue reading Day six – Cheat day →]]> Today I dropped to 75 Kg. I was hoping for a drop since I had already stalled 2 days in a row. That is 4 Kg in just 5 days! I had a really good night of uninterrupted sleep and starting cheat day with all the food that I’m missing from this diet. I believe that extra rest I got also helped drop the weight a bit. I will keep track of sleep during this experience to see how it impacts on weight-loss.

Measurements progress

Weight: 75 kg

Breakfast

Milo cereal with milk, 2 slices of toast with butter and dulce de leche and 1 glass of full cream milk.
Photo 2-08-2014 8 28 16

Cheat day observations

I didn’t each as much as I expected. I enjoyed the flavours a lot more than usual, but after eating things a bit too sweet I did get sick of it really quick. I thought that I won’t publish exactly what I eat on cheat day as it’s not quite helpful.

The diet says to pig-out and eat as much as you can, ideally of things you don’t eat during the slow-carb diet. So I had lot’s of sugar, fat and dairy, and beer.

I wish I had had more fruits though, it’s something that just didn’t happen on this cheat day, but I will be prepared for the next one.

Sleep

7 hr 38 min
Sleep score: 95%

 

]]> http://www.danieltome.com/blog/slow-carb-diet/day-six-cheat-day/feed/ 0 Day five http://www.danieltome.com/blog/slow-carb-diet/day-five/ http://www.danieltome.com/blog/slow-carb-diet/day-five/#comments Fri, 01 Aug 2014 00:08:08 +0000 http://www.danieltome.com/blog/?p=67 Continue reading Day five →]]> Today I still weighed 75.5Kg and I stopped with the large weight loss. I’m still happy with the 3.5kg loss and know it will eventually keep going down. Looking forward to cheat day on the weekend.

Measurements progress

Weight: 75.5kg

Breakfast

3 egg whites
1 full egg
a bit of brown lentils and red kidney beans
Photo 1-08-2014 7 05 12

Lunch

Plain chicken with 2 hard boiled eggs (no yolk), red beans and mushrooms

Photo 1-08-2014 13 29 10

Friday beer O’clock

I shouldn’t have had the beer on the slow-carb day, but one Bintang is not bad for you.

Bintang Beer
Bintang Beer

Dinner

Chicken breast with green beans, red beans and brown lentils.

Photo 1-08-2014 20 02 34

Excersise

I did more excersise than I usually do. This time it was:

  • 20 minutes on excersise bike.
  • 3 min kettle bell swing
  • 3 x 30 (elbow to knee oblique crunches)
  • 3 x 5 one leg squat

Sleep

5 hr 38 min
Sleep score: 63%

 

]]> http://www.danieltome.com/blog/slow-carb-diet/day-five/feed/ 0 Old school inspiration http://www.danieltome.com/blog/inspiration/old-school-inspiration/ http://www.danieltome.com/blog/inspiration/old-school-inspiration/#comments Thu, 31 Jul 2014 21:25:06 +0000 http://www.danieltome.com/blog/?p=41 Wolfgang Güllich’s Training

Wolfgang Güllich’s Training on campus board

]]> http://www.danieltome.com/blog/inspiration/old-school-inspiration/feed/ 0