My Year in Body Fat

Thinking about my body composition goals for the 2009-2010 school year, and how I failed to meet them, and what it means for my dietary practice, going forward.

Rest Week Reflections

As I enter the last week of my second cycle through the “new plan” (aka the “Never on a School Night” plan), I pause to reflect on, to analyze, and to assess the measurements I have made in the process of my training.

Worst. Cheat. Day. Ever.

All month long I wait for my “cheat day” to come along. And then I go and blow it eating a bunch of useless, tasteless crap. From which I deduce that the Paleo-Zone pretty much ruins a persons chances of ever enjoying normal (i.e. crappy) food again.

Retrospect: Five Weeks on the School Plan

I examine my training and nutrition over the past five weeks in the light of my “never on a school night” plan, which I established on August 23rd. The results are mixed, but I seem to be healthy and on track for good things as I move forward with the plan.


A rest day. Taking Lena to preschool in a few minutes. Myself, working on class prep for tomorrow.


I’m in good shape. Actually, at 40+ years old, I’m now in the best shape of my life. I weigh about 180 lbs, at 13% body fat, and am stronger and faster than I’ve ever been.

I feel good about yesterday’s WOD, indeed, about the last three days in the gym, and before that, about the 5k and three days last week. I’ve done seven workouts and/or events since getting back to CrossFit on Aug 17th, 11 days ago. And I’ve had a bunch of new PRs in that time: Deadlift, Hang Power Clean, Turkish Get up, One Mile Run, Thruster, etc. New PRs in everything, except that pesky 5k. But even that showed such a dramatic improvement over the previous year that, well, I can’t complain.

General Health

Yesterday I mentioned that I had a probable viral sinus infection, with pain and tenderness in my right post-nasal cavity. By last night it had moderated to irritation and inflammation, but also new pain and tenderness had moved to the left. Today, I have no irritation on the right side, but I do have pain and tenderness on the left. Usually, these things progress by moving down into my bronchial tubes. No sign of that right now. Hopefully, within 24 hours, this very mild infection will have passed. Lena shows no sign of trouble, after her first sign of preschool-borne sinus illness, on Friday.

Other than this, my health seems more or less fine.

Diet and Discipline

The general program I laid out in a previous post (Never on a School Night) remains in effect.

Status: (1) food journal is current; (2) I have been keeping the flexible-paleo-Zone, with little or no sugar, very little starch, no processed grains, almost no whole grains, and almost no processed foods; (3) I have been treating this week as a “cutting week,” meaning I have kept my calories lower than usual &mdash, over the past four days it’s been 2500, 3000, 2500, 2400; (4) workouts are on schedule; (5) this is the first week of a five weeks on, one week off training schedule; (6) I have been adhering to the “never on a school night” plan for alcohol; (7) I have tried to get good sleep… the one hitch in my plan; I was wakeful last night, but managed at least to be in bed for 9+ hours (10:30 to 7:00 am).

In other words, all is according to plan.

Never on a School Night

I take stock of my present situation, as I get ready to begin Fall Semester of the 2009-2010 school year, and present a plan for achieving my fitness goals going forward.