News


4
Mar 09

24.8% < 32%

It was the summer of 2007, and I was FAT.  I made an aborted attempt to lose weight during which I had my body fat tested at the gym with calipers and measured 32% bodyfat! That’s technically obese, and I weighed ~270lbs at the time (I’m 6′1″ tall).

The BMI charts all say that I should weigh a max of 185lbs for my height, but that’s just wrong.  I was 180lbs when I was 14 years old, and at my skinniest as a collegiate athlete I was 210lbs.  OTOH, there’s no excuse for weighing 270lbs :(

In January ‘08, after a 5 years of loafing around and pretending that I wasn’t fat, I made the resolution that I would be fit again.  I hit the gym 4 days a week, doing intervals on the elliptical machine and an (ineffective) weight circuit.   I also started my don’t eat stupid diet, where I stopped eating second servings of everything and cut out all the extra sugar (dougnuts, milkshakes, mochas, ice cream, soda, etc).

I also signed up for a marathon, to be run in April ‘08, and I started running 3 times a week at lunch.  My first run outside was 2 miles, and I barely finished it.  I slowly worked my way up to running 5 miles twice a week, and 6-10miles on the weekend.  I lost 40 pounds, hitting my lowest weight in recent history of 230lbs!  And I finished the marathon, as well as a 24hr race where I ran 30 miles in 3 legs.  All my clothes were loose, I looked good and felt great :)

But all that running left me weak – I was developing a runner’s body, all endurance and no strength.  I started doing Crossfit, which includes a lot of serious lifting, and stopped running.  I slowly gained back some weight, but also gained a lot of muscle.  I have now been doing Crossfit for a year, and I now weigh in at 245lbs.  How much of that weight is fat, and how much is muscle?  There’s definitely some extra pounds, I’m not an underwear model yet.  But I’m also stronger than I’ve ever been before.

To find out exactly how much muscle and fat I have I took a hydrostatic bodyfat test yesterday, courtesy of BodyFatTest.com which has a roving truck that’s parked outside various gyms.  Hydrostatic bodyfat testing is one of the most accurate methods of measuring your bodyfat, it’s more accurate than a skin-fold test with calipers.  So what did I learn?

  • Body Fat Percentage: 24.8%
  • Weight of Body Fat: 61.4lbs
  • Weight of Lean Body Mass: 186.2lbs
  • Resting Metabolic Rate: 2330 calories/day

What does this mean?  I’m now in poor shape instead of obese!  Otherwise known as the 20th percentile.  Where do I go from here?  My goal is to reach 15% bodyfat, or 220lbs, which is a loss of 28lbs.  Now that I have a solid goal I can plan the steps from here to there.  You can lose 1-2lbs per week in a healthy manner, and that can be achieved through proper eating and exercise.  I’m already doing Crossfit, and now I’m adding running back into the mix as well.  The challenge will be to lose the fat without losing the muscle.

See you all in 14 weeks!


28
Feb 09

Why I Like Crossfit

I’ve been doing Crossfit for a year now, and though I don’t proselytize I do share when people ask.  Recently there was an email thread at the office where I had the opportunity to share.

The discussion started with someone’s quick & dirty response to the question “What is Crossfit”:

http://en.wikipedia.org/wiki/Crossfit#Criticism

But that isn’t really helpful, I can say the same criticisms about any other activity or sport.  Heck, programmers get injured (RSI) and all they do is sit indoors & type!

Another comment was:

You could also have gotten good improvements with many different
exercise programs and likely at lower expense.  Chi running, total
immersion swimming, or in this case crossfit don’t have a monopoly on
the basic ideas of exercise physiology.

OK, now I had to do some educating.  I’ve done all three programs (Chi Running, Total Immersion Swimming, Crossfit) and they’ve helped me out a lot.

Without further ado, here is my Crossfit testimonial

Some of us are stupid and need to be taught how to do things correctly :)

I needed Total Immersion to teach me how to swim better.  I could have gotten the same results from a master’s swim class, but the book was a lot cheaper.  My running form was crap, I had no clue that there was actually “running technique” until I started reading about Chi/POSE (again, the book was pretty cheap).  I went from no running for >5yrs to completing a marathon & racing a 21min 5k in 4 months (and I lost 40lbs!).  My previous attempts at running all resulted in debilitating shin pain.

I had been doing weight machines and using the elliptical at the gym and making OK progress.  Now with Crossfit, at $10 per class, I’m tons stronger & fitter than I ever was at the gym.  I’m undisciplined, and won’t do hard workouts on my own.  Spinning class was awesome at the gym, but that’s more expensive than crossfit.  The personal trainers at the gym are all a joke, and they’re more expensive than crossfit.  I like crossfit b/c someone else takes care of the programming for me – I just show up & do what they tell me for an hour.  They make sure my technique is safe & correct and the group env insures that I don’t quit or slack off.

I also wanted to learn how to lift barbells (Olympic Lifting).  I could have followed the articles in Muscle and Fitness (bad idea!).  I could have bought Starting Strength (I did, great book!), instead I’m being coached every day for $10/hour.  That sounds like an awesome deal to me, and my coach’s certifications are:

  • CrossFit Coach
  • National Strength and Conditioning Association – Certified Personal Trainer (NSCA-CPT)
  • USAW certified Olympic weightlifting coach
  • Russian Kettlebell Challenge (RKC) Certified
  • Navy SEAL veteran
  • Over 20 years of coaching experience

You can even do Crossfit on your own (all the workouts & demo videos & forums are online and free!).

No, those trademarked businesses don’t have a monopoly, and with enough research and experience you can achieve the same on your own.  There are many free resources for marathon training online (I used them), there are free forums for strength training, and just about every other activity.  But I’m lazy, and I don’t want to get a second degree in physiology, so I try different programs and do what works.

I’m not saying that you or everyone needs to do Total Immersion/Chi/POSE/Crossfit, but they are great programs (solutions?) for some of us, and shouldn’t be dismissed b/c someone may be profiting from them.


24
Feb 09

25 Random Things About Me

Following the Facebook meme (aka chain-letter), here’s 25 random things about me:

  1. It wasn’t until my sophomore year of high school that I finally got the months of the year in the correct order – “March, April, May”, NOT “April, March, May”.
  2. I still don’t know which months have 30 or 31 days.
  3. I was legally deaf until age 4.
  4. As a result of not being able to hear, my speech development was delayed and I rode the short bus to a special-ed pre-school with all the other retarded kids.
  5. I still stutter when I get excited.
  6. I had 9 surgeries over 9 years to correct my hearing, culminating in a muscle graft to rebuild my right ear drum which involved almost fully detaching my right ear during the operation.
  7. The scented knock-out gas used for surgery smells exactly like the artificial scent from my sister’s “Strawberry Shortcake” dolls.  It also resulted in some of my weirdest dreams.
  8. I never dated until college.
  9. I picked Spanish as a foreign language in school because it’s easy to learn.  After 6 years of study I still sucked at it.
  10. I was “the short, fat kid” when I walked onto the UW Rowing team.  Of the 120ppl who tried out I made the final cut of 26ppl and ultimately was the 6th strongest rower on the team.
  11. I once tried playing Underwater Hockey.
  12. I aced my high school calculus class and AP exam without a graphing calculator.
  13. I’ve lived in winter temps of -60F (Fairbanks, AK) and summer temps of 120F (Phoenix, AZ).
  14. I’ve climbed Mt. Rainier but have never hiked Mt. Si.
  15. During a high school field trip I was one of the student drivers and raced the other student driver while on I-5, hitting speeds of 105MPH in my minivan before the teachers caught us. (I won, btw)
  16. I won a school district art award for a watercolor painting in 2nd grade.
  17. Most everything I know about computers I’ve learned by breaking them first and then frantically trying to fix them before anyone noticed.
  18. I didn’t “discover” music until college.  During high school I only owned two cassettes – The Beatles and Two Live Jews.
  19. I played the violin in school, grades 6-8, I was not very good.  If I was musically talented then I would play the fiddle, banjo, guitar, piano, and bagpipes.
  20. My greatest fear is being blind.
  21. I can’t detect the smell of (the additive in) natural gas nor marijuana smoke.
  22. I’ve never done drugs. (marijuana, acid, mushrooms, ecstasy, etc)
  23. BMI charts don’t fit me – they all say my max weight should be 180lbs.  I was 180lbs when I was 14.
  24. I can’t remember the last time I had a bath.  (Yes, I still shower every day!)
  25. I have above-average night vision.

28
Dec 08

Christmas Gifts 2008

Time for bragging – I received two awesome Christmas gifts this year!

SIFF 2009 Pass: Last year I caught the last week of SIFF, watching 22 movies. Now I have a full pass to the whole festival this year – 25 days of FREE movies and the special pass-holders line. I can’t wait…I’ve already scheduled 3 weeks of 1/2 days at the office!

Style Consultation & Personal Shopping: This is very cool! I recently lost a bunch of weight so I need to shop for new clothes, but I’m not very style aware. My closet is half Hawaiian shirts and half threadless t-shirts, mixed with too-big pants. I’ve been waiting for someone to submit a video of me to What Not To Wear but no luck yet, this is the next best thing :p


22
Dec 08

Snowing in Seattle

Did I mention that it’s snowing in Seattle?  It’s the 4th day of winter wonderland now!

Snow Art in Seattle

Snow Art in Seattle


21
Dec 08

Update: My House, Rebooted

After some record-breaking procrastination I’ve finally turned over my remodeling project to my father to manage.  In the last 3 weeks he’s done more than I was able to do in the last 2 years!

We now have contractors (with quoted prices) all scheduled to complete the exterior of my house:

  • Backfill the foundation & install runoff drains
  • Install a french drain in the back yard & general landscaping
  • Frame the new additions & install roof joists and roofing
  • Fencing
  • New water main, electrical, cable, and phone connections

And they’re all biting at the bit to get started – if Bellevue wasn’t buried under snow they’d already be working….

Backfill the foundation & install runoff drains

After the foundation was poured, the trenches outside the forms were not filled in.  I thought we needed to install footing drains, but after talking with an inspector we learned that was not needed.  Yay!  Less work to do.  There were drains for the downspouts though to catch all the rainwater, we’re going to have those installed again for all the new additions and have the foundation backfilled so there’s no longer a gaping trench outside the forms.

Install a french drain in the back yard & general landscaping

My backyard is generally soggy through the winter and spring, this is due to my property being downhill of 4 neighbors.  In fact, one neighbor landscaped their yard to improve their drainage – right into my own yard!  After talking with the city, they’ve approved us installing french drains & connecting them to the stormwater runoff system (AKA the ditch by the street).  This will require cutting the sidewalk behind my house & installing a 6″ drainpipe to go from a silt collection chamber on my property to the ditch on the other side of the sidewalk.  Which of course requires another permit :)

While the contractor is doing this, they’ll also be re-shaping my yard and removing the old trees and shrubbery, cement patio, and deck.  Then we’ll need to put in a couple inches of bark/topsoil to cover the bare dirt to avoid erosion and muddy runoff.  Finally once the yard is done we can call the gas company to relocate my gas line which currently goes through the new master bedroom foundation.  They won’t relocate the gas line until the yard is at its final grade because the gas lines need to be 2 feet below the finshed surface.

Frame the new additions & install roof joists and roofing

We found some carpenters to build the new additions – garage, bonus room, and master bedroom.  This includes pretty much everything: exterior walls, interior walls, roof joists, new windows, house wrap, cut back the eaves, and remove an old skylight.  Framing is pretty quick, but I’ve never done structural framing on a scale like this.  It’s much quicker to get a team of people who already know what they’re doing.

The contractors looked at our plans and told us we were silly to not have them do as much as possible.  Only having them do exterior walls and us do interior walls doesn’t actually save that much money but would take (us) much longer to do.  And they’re right :)

All the windows in the house are being replaced (vinyl-clad double-pane), none of the current windows are worth saving an and many have broken seals.  Additionally, all the new windows are difference shapes & sizes than the existing windows so again it’s quicker to let the contractors do the work.

Finally, we’re having them cut back the eaves to allow more light into the house.  I have a really steep roof with a short ceiling, this means the eaves actually come down below the tops of the windows and block a lot of light.  Cutting them back would really brighten the interior, and it’s another good job for a contractor – not because they’d do it better, but also because it would just suck to do yourself!

Fencing

This is what my neighbors have been waiting for since day two of the remodel.  Now, 3 years later, I’m finally putting back in the fence along my backyard.  Currently my whole yard is visible from the street behind me, in all it’s abandoned glory.  In talking with fencing contractors I wanted a low-maintainence fence that looked good.  At first I was thinking of concrete fences, but apparently they cost 10-12x more than wood fences – wow!  We were recommended Trex fencing instead, it’s only .5x more than wood and meets all our desires for a fence, including looking good from both sides!  I’m very excited to have a fence again, as will be my neighbors.

New water main, electrical, cable, and phone connections

When I first started the remodel, I looked into what it would take to bury the electrical connection to my house which currently drapes across the street from behind my house.  There is a power pole on my side that I could dig a trench to, but the power company said that pole wasn’t rated to run a power line to (despite their own meters using it?!?!).   That meant I’d have to cut a trench through the street, which was lots of $$$, so I put off the idea.

Now I’m doing it!  When my permit was approved it was required that I install residential fire sprinklers, but my water main is too small (only 3/4″), I need to install larger water main (1″).  The city hasn’t upgrade the water mains in my neighborhood yet, so I need to pay for this all myself – which includes cutting a trench across the street to the main water line.  That sucks, but it does mean I’ll now be able to bury the electrical connection as well!  And while I’m at it I’ll bury the cable and phone lines too, which means my house will no longer have ugly wires hanging from it.  That’s what I call lemonade :)


8
Jun 08

Good friends are awesome

You can talk about anything with them.


26
Oct 07

Shadow a zookeeper!

The Seattle-PI has an article today about an awesome fund raising event offered by the Woodland Park Zoo:

Now for $500, Woodland Park zookeepers are offering a rare chance for a behind-the-scenes look at animal care. The shadow-a-keeper experience is more than a tour; it’s a hands-on opportunity to work, prepare meals and learn about the animals. The day ends with a catered lunch.

Money raised from the program will go toward costs of hosting the International Congress of Zookeepers in Seattle two years from now. It will be the first time the worldwide organization has met in the United States, and only the third international conference for the animal care group. The gathering is expected to attract more than 300 zookeepers from around the world, said Carolyn Austin, president of the Puget Sound Chapter of the American Association of Zookeepers.

Unfortunately you don’t get to play with the animals, but you do get a behind-the-scenes look at how the zoo works and what’s involved in taking care of the animals every day.


25
Oct 07

New Pics

New pics posted on Flickr:


20
Oct 07

Hello from Wyoming

My sister Megan is in Cody, Wyoming now, working at the awesome Buffalo Bill Historical Center as an archivist.

We (my parents and I) decided we should visit before the holidays to check out Wyoming (cross another state off the to-visit list!) and help Megan prepare her new house before moving in. She just bought her very first house a few weeks ago and is now working to get it cleaned up and refreshed before she moves in. It’s an awesome little 2 bed/1 bath place on a 1/4 acre lot with a great big tree-climbing tree in the backyard.

So, what’s in Cody besides Buffalo Bill? Well, there’s the east gate entrance to Yellowstone Park, one of the top firearm museums in the world, and lots of cowboy tourist shops – you can get your very own (used) lariat for only \$11!

Trivia Time: Why are the streets in Cody, WY so wide? show