PhysicsDiet.com

You can now make your PhysicsDiet.com profiles public. This will let you share some of your charts and your Weekly Summary information with anyone, even if they don't have a PhysicsDiet.com account.

By default your account is private. To make your account public you need to go to your profile page and check the "Make Profile Public" and save your profile.

To see a sample check out my public profile here:

http://www.physicsdiet.com/Public.aspx?u=Matt

If you don't track your Body Fat % then the Body Fat chart won't show up on your public profile.

Let me know what think or if you notice any problems.

I added a Daily Energy Balance section to the Weekly Summaries report. Here is what it looks like:

On the left side you see the Daily Average for the Calories Eaten, Calories Burned (from Exercise), and the Calorie Deficit/Excess.

Calories Eaten is the total of the Calories Eaten I entered for 4/16 - 4/22 divided by the number of days (7 in this case).

Calories Burned is the total of the Calories Burned divided by 7.

Calorie Deficit is calculated as (# of pounds I lost X 3500 calories) / # of days.

On the right side are the TEE figures. The Predicted TEE is the calculated TEE based on the weight I entered on the first day of the week. I need to change this so it is based on the Avg. Weight for the first day of the week.

The Effective TEE is calculated this way:

In this case the numbers were:

I chose to calculate the Effective TEE this way because I have the activity level in my profile set to Sedentary. That describes my lifestyle except for the deliberate exercise I choose to do. Since I track the number of calories I burn during exercise, I don't count those calories in my TEE calculation so I don't want to count them in this calculation either.

The value of the Effective TEE is that it shows how my metabolism varies from what my predicted metabolism says it should be.

Over the last couple months I've noticed changes in my weight loss that made me think my body was adapting my metabolism to balance my energy use with the number calories I eat. I can lower my calorie intake substantially without seeing much change to my weight loss. I can increase the number of calories I burn substantially without seeing much change to my weight loss. This is why I started tracking the exact number of calories I eat and burn. I wanted to see if there was a pattern here.

For now I'm going to leave the Effective TEE the way it is. I'm doing some experiments with my diet to see if I can get my Effective TEE as close to my predicted TEE as possible. I want to see what that does to my rate of weight loss. I suspect that I'll be able to maintain or even improve my rate of weight loss by focusing on the Effective TEE for a while.

I'm curious what other PhysicsDiet.com users think. Is Effective TEE a strange way to look at things? Would it be better for me to include my exercise in my Activity Level and then include those calories burned in an Actual TEE calculation? Or is there some other way you'd like to compare your calories consumed with your calories burned with the number of calories you are gaining or losing? Let me know.

Update: The Predicted TEE is now based on the Avg. Weight of the first day of the week rather than the raw Weight entry.

I love carrot cake. It is my all time favorite dessert. So I was prepared to be disappointed by the Carrot Cake flavored Clif Bar.

I tried one yesterday. It was ok, but it suffered from the same problem as the Lemon Poppyseed. It not sweet enough so all that is left is the bitter taste of carrot. Don't get me wrong. It wasn't disgusting and I didn't have to spit it out. But I won't be buying the Carrot Cake flavor again.

I'm still eating 6 small meals a day. I like to keep a few nutrition bars around in case I need to eat on the run. And sometimes a nutrition bar is a good way to add a little variety to my diet. I don't eat them often, but when I do I like something that tastes good.

Clif Bars usually don't have enough protein in them for me to consider them an entire meal. I usually drink a serving of Syntrax Nectar with them. But in a pinch, on the run, they work fine by themselves.

This week I bought a variety of Clif Bar flavors. I've had them before and I generally like them. But I wanted to sample a lot of the different flavors to see which ones I like the best.

This morning I tried Lemon Poppyseed. I love poppyseed bread and poppyseed muffins. I expected the Clif Bar to taste similar. But it didn't. It was much more lemony than I expected. And there wasn't much sweetness. I was able to finish it, but I will never buy the Lemon Poppyseed flavor again.

I was planning on running tomorrow. The weather is supposed to be pretty good in the morning - warm with a chance of light showers. But my left hip is still a little tender. I think I'll give it one more day of rest and run Saturday.

I was able to go out for a bike ride this evening. That was an unexpected surprise. We were supposed to have thunderstorms all afternoon. But the storms stayed to the west of us for the most part. That gave me chance to get out in 80 degree weather. There was a major headwind for the first half of my ride. But that didn't take away from pleasure of my first 45 minute ride in shorts and short sleeves.

Yesterday I talked about some of the aches and pains I get from running. TTGF is worried about my Achilles tendon. I'm not too worried about it though. I'm hyper aware of it, and I will not push it too far because I know how long it can take to recover from.

But I am a little worried about my hip pain. For years now I've suffered from pain in my hips - more so in my left hip - when I walk any distance. I've always assumed that it was arthritis. The only time it was a problem was when we would go walking around the mall for a long time. Or when we'd go on a very infrequent nature walk. But when I started running and the hip pain sprouted back up I wondered if it was something similar to my Achilles tendon problem.

I did some research last week and I came across this page where ultra-marathon runners talk about hip pain from running. That got my attention because I've always assumed the pain would get better after I got in better shape. But if ultra-marathon runners can develop hip pain then maybe this isn't a short term problem. In fact, I started to see the same flawed logic I used when my Achilles tendon started bothering me.

So I've been paying special attention to my hips. When they ache I try to focus on where the pain is coming from. It seems to be coming from the ligaments that surround the hip joint. The pain doesn't happen while I'm running. It develops after, similar to my Achilles problem.

On the page about Hip Pain, one person said that compression shorts helped them resolve their problem. I thought I'd give that a try. Last night I bought a pair of Nike Pro compression shorts.

As soon as I put them on I felt a difference. The pain in my hip just melted away. That confirmed what I imagined was happening. The muscles, tendons, and/or ligaments in my left hip seem to be too weak to support my hip properly. The compression shorts seem to take just enough pressure off my hip to ease the pain. But I don't see the compression shorts as a long term solution. My body needs to be strong enough to support itself.

This morning I was listening to SimplyStu's interview with Jessi Stensland. She talked about how she almost had to quit competing because of hip pain. She said Core Performance was the solution to her problems.

I've seen the Core Performance book in the bookstore but I've never looked at it. I will have to check it out tonight.

P.S. Jessi has a discount code on her home page for 10% off at the Core Performance site. The same code gets you 3 weeks free training on the Core Performance site.

Last week I started running. I've been cycling for 3 months now so I'm in the best aerobic shape of my life. But I've read that aerobic fitness doesn't necessarily carry over from one sport to another. I expected it to take me a while to get comfortable running.

My plan was to walk/run for 20 minutes, 3 times per week. To start I decided I'd warm up by walking for a couple of minutes. Then I planned to run for 30 seconds and walk for 60 seconds. I decided that if I needed to walk for more 60 seconds then I'd do that.

I got my heart rate monitor on Friday, March 24. Sunday, March 26 was the day of my first run. I stayed out for 20 minutes. I had to extend a couple of my walk intervals to 2 minutes, but for the most part I was able to stick to the plan.

I felt pretty good after my first run. My hips and knees were a little sore for the next couple of days. But I kept icing them and they improved fast.

On Wednesday March 29 I did my second run. It was very cold that morning, but I had my coat on, my hood up, and my gloves on, so I stayed fairly warm. The only real problem was the wind was blowing into my face on the second half of my run. My face got pretty cold and my nose ran, but other than that it was a great run. Later that day my hips and knees started aching again. This time my left Achilles tendon got a little tender too.

A few years ago I had a minor bout with tendonitis in my left Achilles tendon. I had started walking. At the time I was 300+ pounds and I would get to the point where I could walk faster and then I'd over do it. At first I thought it was just a muscle ache. I kept walking every day thinking the pain would go away once I got used to the exercise. But after about a week the pain kept getting worse. It got to the point where I was noticeably limping. That's when I decided to do some research.

I self-diagnosed it as tendonitis. From what I could find that was the least of the problems I could have. The recommended treatment was to ice it and elevate it regularly. Most importantly, I needed to rest my ankle. I didn't worry about my diagnosis being wrong because the treatment for tendonitis wouldn't worsen the problem if it turned out to be something more serious. I decided if I didn't notice an improvement I'd go see a doctor.

Icing, elevating, and resting helped. Within a week my limp was gone. Within a couple of weeks most of the soreness was gone.

Anyway, I'm very aware of my Achilles tendon now. I also pay better attention to other aches and pains too. I now know the difference between muscle aches and sore tendons

On Thursday, March 30, I got the speed and cadence sensors for my bike. I originally planned to run again on Friday. On Friday morning I felt like I was physically up for a run, but I really wanted to ride my bike to test out my new gadgets. And I figured the extra break from running would give my body a few extra days to recover from my first 2 runs.

I didn't run again until this Monday. I hadn't planned on increasing the length of my runs or the amount of time I spent running. But when I got out there I felt good enough to run for 45 seconds and walk for 60 seconds. I also decided to stay out for 30 minutes. The extra 10 minutes and the increase in my running time meant that I basically doubled my distance. The first week I covered just over a mile in 20 minutes. On Monday I went about 2 miles in 30 minutes.

I felt very good during my run. But later that day my left leg was pretty sore. The tendons in my hip and above my knee were sore and my left Achilles tendon was also tender. My left foot was also sore. By Monday night I decided that I'd probably need to skip the run I planned to do this morning. But by last night I was feeling pretty good. In fact my daughters and I ended up going out to play a little tennis. The weather was beautiful and the sun now stays up until almost 8pm.

I felt good after tennis but I wasn't sure how I'd feel this morning. My legs were a little tender. I iced them before bed but I thought I'd probably end up skipping my run this morning.

But when I got up this morning I felt great. My legs weren't sore at all. I threw on my running gear and hit the road. I felt great until I was almost home. Then my Achilles tendon started to feel a little tender. I decided to walk the last 3 minutes home. After I got ready for work I iced my ankle for a while. I've felt pretty good throughout the day. My left hip is sore, but not as bad as it has been. My Achilles tendon is almost completely normal. There are a couple of positions where I can feel just a tiny bit of swelling in it but that is only because I'm paying very close attention to it. I iced my hip and ankle while I was at home for lunch. I'll ice it again tonight.

I plan to run again on Friday morning. At this point it seems like I shouldn't have any trouble doing that.

I did notice that my aerobic fitness didn't translate to running. On my first two runs my heart rate was very high considering my pace wasn't much faster than a brisk walk. But this week I noticed that my body is adapting much faster to this new stress than it did when I started cycling. I expect I'll see the same thing when I start swimming too. But I hope my body adapts quickly to swimming too.

I've always wanted to do a triathlon. More specifically, I've always wanted to do a full Ironman triathlon. I started thinking about triathlons again this winter when I started exercising.

I've wanted to start cycling for a few years now. Last year I went as far as buying a used bike from a friend of mine. I bought it long before I started losing weight. But I knew I'd eventually get on a diet and lose weight, and I wanted a bike so I'd be ready when the time came. That wasn't the smartest thing I've done. It just proves that I shouldn't make financial decisions when I've been drinking .

I've never been a very good swimmer, but I've always loved swimming. I used to stay in the pool for hours. And I still do any time I get the chance.

But I've never liked running. I've always associated running with pain. I was never patient enough. Every time I'd start running I'd try to go out and run a full mile on the first day. Predictably I wouldn't be able to run a full mile. Even if I got close, I'd be sore for days. I believed that I just wasn't meant to be a runner. I now know that it takes much longer for the body to adjust to new exercise routines. I know it may take me a month or more to build up a base level of fitness before I'll be able to run a full mile. I know that rest is a critical part of the training process. I know how to treat the aches and pains that come with any new exercise routine.

After years of thinking about it, I am now preparing for my first triathlon. Of course my first triathlon won't be a full Ironman length race (2.4 mile swim, 112 mile bike ride, 26.2 mile run). I will start with a sprint distance triathlon. Sprint triathlons vary, but they are usually about a 500 meter swim, a 15 mile bike ride, and 3 mile run.

Unfortunately there are a lot of triathlons in this part of the country. There are a couple of sprint distance races coming up in Iowa in May and June. But they are all on the other side of the state. That would make travel and lodging a pain.

There is a sprint distance triathlon in Columbia, MO in July. My in-laws live near Columbia so that solves the travel and lodging problems. The registration deadline is July 1st so I have plenty of time to evaluate my progress and decide if I'll be able to complete the training and race without causing myself any injuries.

That settles it, my goal is to train for, and complete, my first sprint distance triathlon on July 23, 2006 in Columbia, Mo. This triathlon is part of the 2006 Show-Me State Games. The race is a 1/2 mile swim, a 19 mile bike, and a 5k run. Here are the details.

If you have any advice please share it in the forums.

Last week we went bike shopping. I wanted a bike that I could ride on the road and on some of the local bike trails. I decided I needed a hybrid bike.

After doing some research the Trek hybrids looked promising. At the low end of the price range, the Trek hybrids are a great value.

I didn't want a Trek 7200 or 7300 though. I wanted something more like the old 7200 FX or 7300 FX. But I couldn't find any information on the FX series on Trek's site. I suspected the 7X00 FX series got replaced by the 7.X FX series for 2006. But I couldn't confirm that.

When we got to the bike shop I was able to confirm that the 2006 7.2 FX did indeed replace the 2005 7200 FX. The bike shop had a 7.2 FX in stock so I took it for a test ride. I really liked it but at $410 it was a bit more than I wanted to spend.

I noticed that the bike shop had some 2005 models on clearance. I asked if they had a 2005 7200 FX. They did, and it was only $324. Since it is basically the same bike, with the exception of a few minor upgrades on the 2006, I decided to save $80 and go with the 2005 model. I used the $80 I saved to buy the cadence and speed sensors for my heart rate monitor.

After riding my bike for a week I am very happy with it. I don't have anything to compare it to, but there is nothing about it that I dislike.

We got my wife a 2006 Trek 7000. She hasn't ridden hers as much as I've ridden mine, but so far she loves it. I'd show you a picture of it, but Trek's site is seriously broken and I can't find the women's version of the 7000 on their site.

We got a Schwinn trailer for our 3 year old. And we got new bikes for two of our older girls. We are now ready for the year of the bike