Picture Milestones

Click here for several pictures RTP TS M1 Day 84! Final Analysis – 91% Compliance! – 27 LBS Gone! 12% Fat Gone!

Click here for several pictures Day 228 M2 Day 84 RTP Muscle

And then there is this one particular picuture right here

And a couple current pictures

Back health learnings

Although I am no professional, I have learned a good portion in the past three years that I turned on the health and fitness light switch (burned off 20% body fat in 2009, aka 50 lbs), which because of that processes I have become conscious of ways to self-treat my back, shoulder, and leg foot pain troubles. 

 You are welcome to leave comments here if you like

or just gleam from my learning if you have time to read this.

 My friend Jerry has overcome significant back damage and pain from his early years of dirt motorcycle racing crashes using what he/I have learned from the “Texas Back Institute” in the DFW area (and their book “Back In Shape”);  and some other folk’s book called “Trigger Point Therapy.” Both are regarded well, and variants are used to treat normal people as well as athletes.  What me and my friend have learned is something that does sadden me that so many of my friends have gone under the knife to fix discs, fuse bone, or carpel tunnel;  which often was not the last treatment prescription after several other preventative/restorative items are used as suggested by Texas Back Institute and Trigger Point folks.  Some top hitting preventative/restorative items I try to incorporate into life as much as possible include stretching, exercise, deep tissue massage/trigger point therapy, and changing positions and standing at the desk job.  For back health exercise to overcome my potential for Sciatica, I focus on increasing core strength via appropriate (if/any) amount of weight for squats and dead-lifts, and also since the abdomen is a huge player to fortify back strength I use various non-flexion (non-spin bending) core/abdominal exercises.  What I have become very conscious of is as we age and over/under use our body knotted up muscles form.  These are called trigger points and cause imbalances in the skeletal/muscular system, which sometimes happens without associated pain.  Most often, knotted muscles pinch nerves or over-stress compensating muscles that triggers the body to kick-in basic pain response mechanisms in a way that the pain very often be felt in an area away from the knotted muscle (i.e. my foot arch pain is relieved by massaging calf muscles).  Trigger point therapy is unique in that it is a self (or assisted) deep tissue massage treatment of something very physical, overactive knotty muscle fibers that need specific deep massage to smooth out tenderly sore and knotted muscle fiber. 

 Bottom line, sometimes early attention can mitigate or avoid the practice of using the knife to treat ruptured discs and pinched nerve pain sensations when the abdominal core muscles are strengthened, knotted muscles are smoothed out with deep tissue massage, and stretches are used to lengthen muscles shortened from overuse/underuse.

 Hope to help, and certainly hoping for your quick recovery.

p.s. this article will be revised with links to the resources.

Go Massive for your Physique Delta

Brian

My take on Gluten Free. also calculating calories, ramblings, about me buring off 20% body fat.

Hi friends,

Pretend the following is in response to someone named Jan, or yourself  about “what is the deal with gluten free”.

Jan (insert your own name if you like),

It looks like you have some good responses here about gluten celiac and etc. and how much of the avoidance of gluten is something you do not have to be dogmatic about unless you doctor is prescribing zero-gluten such as celiac disease.  I do like the idea of avoiding gluten personally when convenient to help my intestines have an easy job of digesting without being dogmatic.  Bottom line for me is I try staying focused on eating healthy carbohydrate sources like oatmeal, brown rice, sweet potatoes, lentils, kidney beans, Ezekiel bread, etc…. you do want dense quality carbs for your exercise plan you described.  Notice I did list oatmeal in the low-gluten category; actually oatmeal is gluten free, however most farmers rotate oat fields through gluten crops like wheat, thus some gluten will end up on oats because of farmers rotating crops year over year.

 and regarding you said

“am working on reducing the refined carbs, sticking to portion size, getting my 8 glasses of water in and increasing my veggie and fruit intake.  I get at least 25 miles per week in doing my walking and I am adding weight training 3 days a week.  We shall see how that pans out..  “

 I think your plan will pan out nicely! 

 Do ensure eating some lean protein sources daily, if not frequently throughout the day about every 3 hours including Omega 3 rich foods such as Salmon, and do try to get lean protein from chicken, or egg whites, or lean beef (lean beef is like top round, and about 1 pound per week is sufficient).  Toss in a limited amount of dairy, and add anti-oxidant rich (search the net for USDA ORAC database) berries (rasp, black, red, blue, straw, etc.), apples, and some cocoa powder to some recipes.

 If you have to avoid meat protein, then do your homework on vegan protein sources to ensure you are getting a good balance of the 8 Essential Amino Acids that your body is unable to synthesize Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. 

CALCULATING CALORIES

 If you find your plan is not panning out, then do the food diary/log and back that up if necessary by weighing all your food on a digital kitchen scale that measures grams so you can be sure you are getting the calories you need.  Search the net for Basal Metabolic Rate (BMR) Total Daily Energy Expenditure (TDEE) calculator to figure out how many calories you need. The Katch-McArdle formula is the best if you can determine your Lean Body Mass. 

 Bottom line, is calories count, even if you don’t count calories (Thanks Tom Venuto!).  The right amount are needed to achieve goals of fat loss and/or muscle gain.

 As a part of ensuring you are getting the calories you need, I will try to give you my own method of calculating the correct Macro-Nutrient Ratios for Protein, Carbs, Fat; which is normally stated in a ratio format like 40/20/20 (high protein, low carb, low fat ratio), or 30/30/30 (Protein, carb, fat, all balanced)… you get the idea.  

 My target calorie recommendations to supplement the amount of calories the BMR TDDE calculator suggest you need:

• Protein, try to get about 0.8-1.25 grams of lean protein per pound of your desired body weight (based on articles I can’t find that fitness models, body builders, and endurance athletes use), slightly higher than the amount prescribed by USDA CDC RDA to stay alive, but very necessary when training several days a week.  Since the body cannot store/partition protein calories, you should eat protein every 3 hours.
• Carbs, should try to get about 0.75-2.0 grams of carbs per pound of your desired body weight (up to ~5.0 g/LB if doing hours of endurance training) to match your energy needs, Know that the body can store only about 1500-2000 calories of carbs as blood glucose and muscle and liver glycogen which is depleted as we exercise.  Ensure you get enough carbs to match your energy expenditure. Again, manipulate your carb intake to ensure you get enough calories; both before, during (1+ hours of exercise) and after exercise.  The higher our heart rate during exercise, the more glycogen we burn relative to fat. 
• When I am a focused mission on achieving a fat loss or muscle gain, or simultaneous both; I also do carb cycling with 2-3 days per week of high carbs to replenish glycogen stores and to trick the body into thinking it is not starving.  When I am really dedicated and purposeful with my eating habits, I also cycle and time carbs at specific times of day get the right amount of carbs to ensure good muscle recovery/growth: 2 hours pre workout should have complex carbs (oats, brown rice, etc. or simply maltodextrin), and within 30 minutes of post workout should have simple carbs (white rice/milk, white potato, dextrose maltodextrin blend).
• Fats should be about 0.3-0.7 grams per pound of desired body weight, and need a minimum amount of good healthy fats (omega 3 and omega 6 from salmon, almonds, olive oil) to ensure goodness like healthy cell walls and connective tissue.  We also burn fat per hour, which the higher our heart rate during exercise, the more total fat we burn. 

 A good fat loss rule of thumb is (since even for the fitness model, body builder, professional athlete, all go through periods of needing to reduce body fat) a good rule of thumb is it is safe to burn off 0.8% total body weight per week.  If you are fortunate enough to measure body fat %, 1% of body fat % could be burned off per week (not BMI numbers, but Body Fat %: the ratio of Total Weight relative to Lean Body mass can be measured via body fat calipers, a bio impedance body scale).

QUICK RE-CAP, ME BURING OFF 20% FAT IN 8 MONTHS.

 Bottom line inside of 8 months in 2009 is I burned off 50 pounds of fat when I went from 225 to 175 pounds with a change from 33% to 13% body fat (not BMI, but Body Fat %), I maintained a steady 153 pounds of lean mass throughout that entire phase.  Since then to today, I am 178 pounds, at 18% body fat, with 145 pounds of lean mass. 

THE NEW MISSION IN 2011

I am currently starting a new 98 day fitness mission and am recalibrating my choices to re-begin the 3 days week resistance training and 3 days week cardio, including weighing foods on the digital food scale menu based eating with carb cycling.  The current mission will focus on both fat loss with simultaneous muscle growth, the holy grail of body recomposition, … it is going to be tough, but fun.

Go Massive for your Physique Delta,

Brian Hildebrand

disclaimer p.s. I am just a normal person, thus please go see your doctor or sports nutrition that has actual credentials.

p.s.s. just think about what God gives us in its natural form and try to eat those things, then go sweat some labor and use the body; your effort will be rewarded.

M5 week 1 – Burn the Fat Summer Challenge 2011

Hi all,

A very quick post on my public blog to document my first week in Tom Venuto’s Burn the Fat Summer Challenge 2011.

So here are my body composition statistics Day 906 M5 Day 7 :
Digital Scale body fat =18.3%
Total Body Weight = 179.0 Lbs
Lean Body Mass = 146 Lbs
Starting was:
Digital Scale body fat =18.5%
Total Body Weight = 178.0 Lbs
Lean Body Mass = 146 Lbs

The ongoing challenge in this mission will be to balance calorie levels needed for vigorous Triathlon training, while achieving Fat Loss with simultaneous Muscle gain.  This will be a huge test of discipline of principles from Tom Venuto’s Burn The Fat Feed The Muscle, Ryan Miller’s Growth Stimulus Training, my YMCA Triathlon Training plan, Adam Water Real Time Physique Transformation System, Carlos DeJesus Exercise Therapy, and my collective experience of the past three years entrenching myself in Health and Fitness.

I started daily compliance tracking this week including daily 10 total points, 1 each for 6 meals, physical training, mental training, blog post, picture. 

My Current Compliance is 60%, a pretty bad beating since I did not eat my 6 meals through memorial day weekend nor did I do any targeted training.

Next week I will formulate my mission plan of goals, reasons why, and visualization image to focus my mental training.

Go Massive!

Brian Hildebrand

 

Burn The Fat Summer Challenge 2011

Hi all,

A very quick post on my public blog to kick off my contest entry. Technically I should be doing this inside the burn the fat inner circle .com, however my account was locked due to dual log in of my cell phone and my laptop computer.

Bottom line,
It has been quite some time since my last Mission. This is Mission 5. Mission 1 and 2 were very successful in 2009, Mission 3 and 4 did not work so well in 2009. There were no missions in 2010. I have been able to maintain my current physique because of what I learned from Adam Waters and Tom Venuto back in 2008-2009.

So here are my body composition statistics Day 889 M5 Day 1 :
Digital Scale body fat =18.5%
US Navy formula based on tape measurements body fat = 23.3%.
Total Body Weight = 178.0
Lean Body Mass = 141 Lbs

The challenge in this mission will be to balance calorie levels for Triathlon training, something I just started to get involved in, Fat Loss with Muscle gain based on Tom Venuto’s Burn The Fat Feed The Muscle.  My strength training will be based on Ryan Miller’s Growth Stimulus Training.

I will start daily compliance tracking next week including 10 total points, 1 each for 6 meals, physical training, mental training, blog post, picture.

Go Massive!

Brian Hildebrand

Lastest!

Hi,

I added a new page to the top called “Lastest!“

I also updated my “Multiple Sclerosis bicycling and donation page “ page.

Peace out,

Shred iT!

Brian

Standing at the office all day – Back brace to remind of good posture.

Physical Training Comments: 1 hour blend of cardio and abs. Precore AMT, Max incline treadmill with 25lb dumbbells, High Intensity Interval running. Body weight ab routines.
Mental Training Comments: Although not mental per se. Wore a weight lifting back brace all day to constantly remind myself to reestablish good posture (chest up and out, shoulders back and down, abdominal core contracted, glute engaged) – a huge mental hurdle!

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 31 11/18/09
Meal Comments: Spot on
Daily Picture Comments: Spot on
Blog Comments: Spot on
Daily Accountability Score: 10
Cumulative Accountability Score: 288
Cumulative Accountability Percentage Score: 93%
Daily Calorie Accuracy: 100%
Cumulative Accuracy to My Actual Calorie Plan 104%
Cumulative Accuracy to RTP Suggested Calorie Plan 98%

Personal Best on bench press – finally!!!!!

I have always struggled with that exercise.
Finally, a personal best

Cheers,
Brian

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 30 11/17/09
Meal Comments: Spot on
Physical Training Comments: trained, focused even more on form, crucial for spinal stability, lightened weights: squat, leg curl, lunges. Personal Best on bench press – finally!!!!!
Mental Training Comments: Wrote out my Goal Card to keep in my pocket at all times.
Daily Picture Comments: Spot on
Blog Comments: Spot on
Daily Accountability Score: 10
Cumulative Accountability Score: 278
Cumulative Accountability Percentage Score: 93%
Daily Calorie Accuracy: 100%
Cumulative Calorie Accuracy: 96%

RTP 2009 Candy Cane Classic Group Accountability Shred

For fun and accountability inside the RTP Shreddersphere, I signed up for the RTP 2009 Candy Cane Classic Group Accountability Shred. Cheers to Donna for kicking this off!

Info about my day is at the bottom of this blog in my accountability log – a lot happened!

Purpose: Designed to run along side your current mission, it’s all for fun and to help us shred through the holidays – burning fat and building muscle.

Dates: Nov. 16 (Monday) – Dec. 31 (Thursday)
Athletes can join after Nov. 16. When you decide to join, snap those “before” pictures (front, back and 2 sides). These should be cropped and resized to 550 pixels.

Social Group: The social group can be found at the sphere. Join in and received on-going encouragement from other athletes along with any important updates. You do not have to belong to the social group to enter.


Photo Submission: Dec. 26 (Saturday) – Dec. 31 (Thursday)
Realizing that we’re all busy during the Holidays, there’s an extended period for submission. The cutoff date is Dec. 31.Pictures: Your Before & After Pictures
1) Your official Before Pictures – including front, back and 2 sides (these will be your Nov. 16 daily pictures or later if you’ve just joined the sphere)
2) Your official After Pictures – including front, back and 2 sides (these will be the pictures you want considered and can be taken and posted any time between Dec. 26 – Dec. 31).

Categories: There are 2 categories:
1) Level 1 – Transformation focusing on rapid fat loss and
2) Level 2 – Transformation focusing on lean muscle gain
An athlete will select the one category he/she wants to enter.

Prizes: Honor, prestige, and a firmer, fitter body. And to the hard-working winners, the coveted and highly sought after titles:
a) Mr. and Ms. Candy Cane (rapid fat loss program – Level 1)
b) Mr. and Ms. RTP C3 (muscle program – Level 2)
c) Additional prizes will be awarded to the 4 winners – currently undetermined

Judging: Keeping in the spirit of the shreddersphere, winners will be chosen based on the before and after pictures. Also, no CAPS, no blogging, no tanning, – just your pictures. Please stand tall and proud – no slouching – and include your feet.

 

NOTE 1: Back and side (2) pictures are Highly recommended and encouraged – the judges will appreciate it. Make it easier on your esteemed judges.

NOTE 2: Please upload your pictures into your photo album and use the “BB Code” to insert into this post. Please title your post with your name and the contest you are entering.
Fat loss contest: “Name – Level 1″
Muscle gained contest: “Name – Level 2″

NOTE 3: Pictures should be cropped and resized to 550 pixels. I recommend using the RTP Image Resizer & Rotator Tool created by Mike Groom and found at: the sphere

Programs: Using RTP Transformer-Level 1 and/or RPT Muscle-Level 2 is encouraged. But use whatever will get you to your goals! I’m all for including everyone, excluding no one. The more the merrier. Just take those before and after pictures. And the before pictures don’t have to be on Nov. 16. When you decide to join, just snap those photos.

I realize that Muscle isn’t out – if you prefer, use the strength phase of RTP Transformer-Level 1 program and switch over to Muscle when it’s released. Or if you have Muscle, go for it. Figuring out your own workouts? Join in!!

Ladies and Gentlemen, YOU could be the winner of
The 2009 RTP Candy Cane Classic
What a sweet way to ring in the New Year!

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 29 11/16/09
Meal Comments: Spot on
Physical Training Comments: None I am resting. I am still DOMS in quads from the new stretching routine I did Saturday – amazing goodness considering I’ve been training for a month and still able to hit muscles in a new way. Standing all day at work was good and I hear that burns 20% more calories that I will compensate for slightly.
Mental Training Comments: Re-Read Tom’s BFFM Chapter 1 Goals. Took many notes – made a pile of “I” statements. Read about correcting my posture. I “feel” funny in my side pictures, but that is technically correct posture: chest up, shoulders down and back, glute butt tightened, abs contracted. I have to try really hard to make that posture – in time it will be easy. A bonus is the abs automatically straighten up with chest up, which abs/stomach poking out is a very bad thing for spine health.
Daily Picture Comments: Did front, back, sides for RTP 2009 Candy Cane Classic Group Accountability Shred.
Blog Comments: Spot on
Daily Accountability Score: 9
Cumulative Accountability Score: 268
Cumulative Accountability Percentage Score: 92%
Daily Calorie Accuracy: 104%
Cumulative Calorie Accuracy: 96%

Back issue diagnosis

Hi!
My local chiropractor assessed me yesterday.

I have slight scoliosis (spine off center left to right) from my right leg being about 1/4″ to short and possibly from leaning while sitting.
- I added an extra insert to my right shoe today to compensate – that felt good!

I have unevenly compressed disks from L1 down to S1 with almost no disk at S1. This is because disk L3 is about 1 inch to far forward causing excess radial bend in my spine.

Map of Spinal Column

I am not so confident in this chiropractor because I am spoiled by the success of another chiro my friend goes to that combines chiro and deep tissue massage into one comprehensive visit. My friend’s chiro is out of my health network, thus a super high deductible .

Information at hand, trying to make the plan.

Cheers!
Brian

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 27 11/14/09
Meal Comments: Spot on
Physical Training Comments: went well. Lumbar area still hurts throughout day. Doing lunges instead of hyper/deadlifts
Mental Training Comments: Spot on
Daily Picture Comments: Spot on
Blog Comments: Spot on
Daily Accountability Score: 10
Cumulative Accountability Score: 251
Cumulative Accountability Percentage Score: 93%
Daily Calorie Accuracy: 85%
Cumulative Calorie Accuracy: 104%