So Joe…

Their are many things that we take for granted everyday. Among them is the safety of our food and water. We rarely question it until something bad happens, like the recent events with e.coli in spinach, and then we want to know how it was allowed to happen. Would it suprise you to know you put poison and toxic waste into your body every day (at least twice a day is actually recommended)? What if I told you agencies that are supposed to protect you had a hand in it, and they have no idea what the effects might be? It may sound like conspiracy theory, but the facts speak for themselves. To find out what I’m talking about, let’s start in your bathroom.

Did you ever read the label on your tube of toothpaste? You might want to go take a look. Here’s an example of the text on the back of a typical tube of toothpaste:

I don’t know about you, but I was pretty surprised to find that swallowing toothpaste might require a call to the Poison Control Center. The language definitely suggests you don’t swallow it, especially if you’re a child. Why? How could something designed to go into your mouth be dangerous for you? What is this ‘Sodium Fluoride’ that it contains?

Sodium Fluoride is a colorless, crystalline, water-soluble substance used as an insecticide, rodenticide and also as a source of fluoride in toothpaste and added to water in many developed countries. Insecticide? Rodenticide? How can something be made to clean your mouth, and kill insects? Well, as the label above suggests, only about one-quarter of a percent of toothpaste is Sodium Fluoride. Less than twice that amount, .4% makes it useful as a mildew killer. Jump up to 1.4% and it’s used as a wood preservative. Still higher at 20% and more and it not only can be used to kill ants, but is commonly used as a roach killer (recall that roaches are said to be the only things that survive a nuclear bomb).

How did such a seemingly dangerous substance end up in our toothpaste? Well, way back in 1901 Frederick McKay opened a dentistry practice in Colorado Springs, Colorado. He noticed that people in the area had brown stains (referred to mottled) on their teeth, but found that they were surprisingly resistant to decay. After 30 years of searching he found that the drinking water in the area had high levels of naturally occurring fluoride. Research found that water fluoride levels below 1 part per million (ppm) still resisted decay without the staining. Around 1945 a few cities began fluoridating their water, and about 10 years later it became widespread. This is quite peculiar since in 1993 it was discovered that neither the U.S. Food and Drug Administration (FDA) nor the National Institute of Dental Research (NIDR) nor the American Academy of Pediatric Dentistry has proof of fluoride’s safety or effectiveness.

So how does it work? Here’s one of the better descriptions I found:

“Tooth decay is caused by bacteria - single-celled organisms, which, like all cells - both enamel and vegetable - are extremely sensitive to fluoride which, above certain concentrations, is a potent poison.

The most common bacterium implicated in the cause of caries is Streptococcus mutans. Levels of fluoride above 20 parts per million are lethal to S. mutans; levels as low as 0.19 ppm fluoride can interfere with certain essential metabolic enzymes in the bacterium; and concentrations of fluoride between 4 and 20 ppm can cause S. mutans to - mutate.

In other words, fluoride is an anti-microbial agent of great potency.

The development of a cavity in a tooth proceeds in the following manner. S. mutans (or other cariogenic bacteria) must first gain attachment to the tooth surface. Once attached, and given a suitable food supply, the bacteria thrive and multiply, producing colonies known as dental plaque.

Within the plaque, millions of microbes are consuming carbohydrates and excreting dilute acids as waste products.

These acids begin to eat away - demineralize - the surface layers of the tooth enamel. As a result, the enamel is broken down into its component parts, which include, calcium, phosphate, carbonate and trace amounts of fluoride (which was incorporated into the enamel as it developed).

Gradually, the fluoride level in the plaque fluid builds up. When it reaches 0.19 ppm the metabolism of the bacteria slows down - less food is consumed and fewer acid wastes produced. As the level rises above 4 ppm fluoride, the ‘mutation rate’ of the bacteria increases dramatically. Finally, as the fluoride concentrations in the plaque rises to lethal levels, the bacteria die. And, there may even be some re-mineralization of the enamel.

Wonderful! A cavity has been prevented! But all this has taken place on the surface of the body, not inside it.¹

The end of the quote mentions that the benefits of fluoride happen on the surface of the teeth, not inside your body, and this brings us to fluoridation of water supplies. This has become a controversial topic, especially in the last decade in light of the newly discovered evidence that fluoride was never tested for safety or effectiveness. Many that support fluoridation of water mention that fluoride is naturally found in many water sources. Though this may be true, calcium fluoride is the only natural fluoride found in water. It is sodiumsilicofluorides instead. These are industrial grade hazardous wastes captured in the air pollution-control scrubber systems of the phosphate fertilizer industry which contain a number of toxic contaminants including lead, arsenic, cadmium and even some radioactive isotopes. They are concentrated into a 23% solution during wet process phosphate fertilizer manufacture, are stored in outdoor cooling ponds, and then shipped to cities to add to drinking water.

Toxic waste in our water? Yes. But why? In the late 60’s the EPA forced fertilizer manufacturers to install pollution scrubbers because it was found that the fluorine emissions were damaging crops, killing fish, and causing skeletal fluorrosis in livestock. The pollution that is recovered would be classified as a hazardous toxic waste, and the manufacturers had to find something to do with it. At the same time, their was a shortage of Sodium Fluoride (a byproduct of the aluminum industry) which was the commonly used fluoride in water at the time. An EPA chemist found that the silicofluoride waste contained 19% fluorine, and since it was a liquid, easily soluble in water, and inexpensive, it seemed like a perfect solution. The EPA and the US Public Health Service waived all testing procedures, and with the public encouragement of the American Dental Association toxic waste was being added to our water. An EPA administrator stated “In regard to the use of fluosilicic (fluorosilicic) acid as a source of fluoride for fluoridation, this agency regards such use as an ideal environmental solution to a long-standing problem. By recovering by-product fluosilicic acid from fertilizer manufacturing, water and air pollution are minimized, and water utilities have a low-cost source of fluoride available to them.”

As mentioned above, it’s not just fluoride being added to the water, but a host of other dangerous substances as well. The most notable, due to it’s already proven effects on children, is lead. “…water treatment with silicofluorides apparently functions to increase the cellular uptake of lead.”² The lead isotope behaves like calcium in the body. It may be stored in the bones for years before turning into polonium-210 and triggering a carcinogenic release of alpha radiation.³ Arsenic and mercury are two other well known contaminants that can be found in this mix. Uranium, Radium, Radon and Polonium, all known carcinogens, are also present.

So we are taking the risk of ingesting these dangerous chemicals so we can enjoy the benefits of the fluoride that is also present. The main problem with that argument is that their is no proof that fluoride in drinking water has any benefit. A study in 1986-87, the largest study of tooth decay in America by the U.S. National Institute of Dental Research, show no significant difference in the decay rates of 39,207 children from fluoridated, partially fluoridated, and non-fluoridated areas. A 1992 study of dental records for 26,000 children in Tucson, Arizona found that tooth decay increased in children as the natural level of fluoride increased from 0.2 to 0.8 ppm. In December 1993, a Canadian Dental Association panel concluded that ingested fluoride does not, in fact, prevent tooth decay. It should be noted that Japan, China, and 98% of Europe have stopped or rejected the addition of fluoride to their public water supplies.

So why do we continue to add poison to our water? Why doesn’t the EPA, CDC, FDA or NIDR do a real study to find what this addition to our water is actually doing to us? As usual, the answer is money. If anyone along the chain of supply develops evidence that silicofluorides are doing something bad to those that consume it, their won’t be enough lawyers to handle the public response. Now it’s just a matter of time before the true effects are found, but in the mean time, everyone is covering their tails the best they can. When the truth comes out, that fluoridating water has no benefits, and in fact, may cause cancer or lead to other health issues, the industry that supplies the chemicals, the officials that made the decisions, and the organizations involved will all negatively impacted in a big way. Will it change how things are done? As long as money is involved, it will be back to business as usual.

I recently purchased a Body-Solid PowerLift FID46 Flat/Incline/Decline Weight Bench. I chose this bench because it is very sturdy, and the bench can easily adjust to an incline or decline position. The picture shows the bench with light grey pads, mine looks the same, but the pads are black instead of light grey. Read more…

I recently purchased a Powerline Power Rack PPR-200. If you’re not familiar with what a power rack is, it’s basically a metal rack that holds a weight bar, and provides safety catches that allow someone to lift heavy weights without a spotter. Should you not be able to lift the weight for that last rep, you can set the weight down on the safety bars, and be able to safely crawl out from under the weight. The PowerLine PPR-200 is reasonably priced, easy to adjust, and has a ‘lat’ option. It is very similar to the RockSolid PKR-127, as well as a number of other racks. It appears that the main difference between racks is the size of the tubing used, and if it is bolted or welded together. The PPR-200 uses 2″ tubing, and is bolted together. More expensive racks use 2.5″ or 3″ tubing, and are welded. For my needs, being a beginner, the PPR-200 is more than strong enough for my needs. If I should get to the point where I’m moving close to 1000lbs around, I’ll be happy to buy a stronger setup! Read more…

I doubt this page is of much interest to anyone, it’s primarily for me to keep track of my progress, but maybe it can be an inspiration to someone, at least based on my results so far at the writing of this.

I was originally inspired to push my workout goals by this website. He takes pictures every week, and it’s amazing to see his transformation since he started. I wish I would have kept pictures from the start of my weight loss, but I didn’t. I’m going to start now, to at least track the improvements in my muscle development. Click on the picture to the left to see the gallery where I’ll store them, it’s mostly for me to keep track of how I’m improving, but if others are inspired by them, as I was by John Stone’s site, then that would be great. Oh, by the way, the pictures are of me just in underwear or shorts, so it’s not for the squeamish!

I’ve created an Excel spreadsheet to help me figure out how many calories I need, how they should be distributed through the day, and how much should be carbs, protein and fat. You can download it and try it yourself.

The cells in yellow should be changed to match your conditions and goals, simply type in your info, and press enter. Weight and body fat are pretty obvious ones. If you don’t know your body fat, you can get an estimate here. Activity Factor is used to calculate the base amount of calories you burn each day beyond those just used to keep you alive. Here’s a simple chart to help you choose:

• 1.200 = sedentary (little or no exercise)
• 1.375 = lightly active (light exercise/sports 1-3 days/week)
• 1.550 = moderately active (moderate exercise/sports 3-5 days/week)
• 1.725 = very active (hard exercise/sports 6-7 days a week)
• 1.900 = extra active (very hard exercise/sports and physical job)

Lower down you’ll see ‘Additional’, which is special activities that you do each day that you want to add (for instance, I add 564 calories for my 30 minutes of rowing, and 45 minutes of walking each day). Note that you could include these activites in your ‘Activity Factor’ by choosing a higher factor, this just offers another way to add those activities you do each day.

To the right of the times for each meal you should enter what percentage of your daily calories you wish to devote to that meal. If you want less than 6 meals, set the meals you don’t want to 0%. Be sure the total of the six cells equals 100%!

Above the Carbs, Protein and Fat you should enter what percentage of your calories should be from each of those types. Again, be sure the total of these three equals 100%!

With all of this info entered, you’ll then see a breakdown of how many grams of carbs, protein and fat you should eat at each meal to maintain the weight that you entered. If you enter a weight that is higher or lower than your current weight, eating the suggested amounts should eventually get you to that weight.

Now that I’ve calculated how many calories and what type of calories I should be eating each day, I need to know when to eat them. I’ve been doing the ‘6 meals a day’ thing for a bit now and it seems to work fine (keeps my metabolism going), so I’ll continue on that path. Now, I just need to divide up the calories into those 6 meals. After looking around at different plans and rationals, here’s how I’ve decided to spread my calories out:

• Breakfast (approx 7:30am) 25%
  Breakfast is a much more important meal than I’ve given it credit for in the past. Now that I’m doing cardio when I get up, and eating breakfast, I feel much more energized throughout the day. I’m going to dedicate 25% of the calories to this meal to help lay a good foundation for the day, and to take advantage of the fact that I have full access to my kitchen, and can be more creative with the meal.
• Morning Snack (approx 10:15am) 10%
  The goal of the snack is to maintain consistent blood-sugar levels, and to feed the muscles as they continue to grow.
• Lunch (approx 1:00pm) 20%
  Lunch is important to provide that extra energy boost to make it through the afternoon. Generally being at work for this meal, I don’t have as many options.
• Afternoon Snack (approx 3:45pm) 10%
  The goal of the snack is to maintain consistent blood-sugar levels, and to feed the muscles as they continue to grow.
• Dinner (approx 6:30pm) 25%
  Dinner is my ‘enjoyment’ meal of the day. Here’s where I hope to spend a little extra time making something that’s not only healthy, but enjoyable to eat. On days I workout, this will likely be the meal after the workout, which is also important for getting the right mix of nutients to the recuperating muscles.
• Evening Snack (approx 9:15pm) 10%
  The goal of the snack is to maintain consistent blood-sugar levels, and to feed the muscles as they continue to grow.

So, now I know how many calories I need, I know when I need them, and how much of each kind of calorie I need for each meal. Now I can look at what kinds of meals I can have, stay tuned!

Based on my current measurements of 150.5lbs and 15.5% body fat, I have a bit more than 23lbs of body fat. That means my Lean Body Mass (LBM) is 127lbs.¹ Based on that, my Basal Metabolic Rate (BMR)² is 1619, (370 + (21.6 * LBM) / 2.2).

To then include calories burned for typical daily activites, aka ‘Activity Factor’, I multiply this by 1.4 which is typical for light to moderate activity. So, my calories burned through basic activity is 647. Throw in 30 minutes of rowing (300), and add the 45 minute walk at 4 mph (264) and it goes to 2830.

I’ve been averaging 1581 calories per day, which is 1249 calories shy of what I need to maintain weight. That would be 8743 calories per week. It takes 3500 calories to burn one pound of fat, so my 8743 would result in 2.5lbs of fat loss per week. I’ve been losing an average of about 2lbs a week (sometimes higher, sometimes lower), so my estimated calorie count is at least within the ballpark.

Wow, I’m gonna be adding over 1000 calories to my daily diet just to stop loosing weight. How to do it? Well, what I eat is going to be important if I want to continue losing body fat and gaining muscle. This means increasing protein notably, and from what I’ve seen, a 40:40:20 breakdown should work well for my goals. This means 40% carbs, 40% protein, and 20% fat. Knowing this, I can calculate the number of grams I’ll need of each. Carbs and Protein have 4 calories per gram, and fat has 9 calories per gram. So, doing the math, I get the following:

• Carbs: 1132 calories, 283 grams
• Protein: 1132 calories, 283 grams
• Fat: 566 calories, 63 grams

So, starting on Sunday, I’m going to switch to this new plan. Note that none of this factors in the weight training. I’m going to first try these levels, while still training with weights, and see how it goes. After a few weeks, I can make adjustments as necessary depending on what happens to body fat and LBM. Now that I know how much I need to eat, stay tuned to see when and what I’m going to eat.

Well, it’s Sunday, time to take my measurements. Here’s the results:

• Weight: 150.5lbs (down 1.5lbs)
• Body Fat: 15.5% (scale=16, caliper=15, down 1%)
• Belly: 33.25″ (down .75″)

Not bad, I’m almost there. If you remember from my original goal, I wanted to get to 150lbs, 15% body fat, and 32″ belly by June 1. I’m pretty suprised, not only that I’ll hit that almost two months early, but that those three different, and not strictly related numbers, have all come so equally close to my goal at the same time. Damn I’m good!

Now that I’ve figured out the formula to loosing body fat, which is actually pretty simple if you are willing to do the work, I need to change things, and it will probably become more difficult. I’m gonna stay with the current plan for one more week, which should easily hit my target weight and body fat, and come within .5″ of my belly goal. Then I’m going to change things up to try and gain muscle, and loose body fat. Weight lose will likely stop decreasing for a short time, and then go up slowly as the muscle mass replaces the body fat (muscle weighs more than fat). This is going to be difficult, since I’ll be eating more calories to promote growth, yet trying not to have any of that go to fat.

I’m going to try and do weight training three times this week (as long as the muscles feel like they’re ready for it). I’ll try to balance getting enough workout in, while still allowing enough opportunity for muscle growth. Stay tuned, things should get interesting!

Haven’t checked in for a bit, so here’s a catcher-upper. Friday was St. Patricks day of course, I took the day off and met my siblings downtown. I walked to the bank (probably 1.5 miles), then kept walking down KK until it was time for the bus to come, I made it to Clement, just past the new Outpost, so based on how long it took, that should be just shy of 3 miles. Met Josh at BW3’s, was filled pretty much to capacity. Mooched off their pitcher of Bass, then we moved down the block to Brothers. I recognized the inside, can’t remember what it was called when I was there last. We had Guiness there, and my brothers friend kept ordering shots. I’m not big on doing shots, especially whiskey, but i ended up doing three shots of Jameson (Irish Whiskey). My sister joined up with us there, and I think I had three Guiness before we moved on. We ended up getting picked up by someone in a university van to take us to Champions, which is near Oakland and North Ave. Had another Guiness there and then we decided it was time to get some food, so we walked over to Pizza Man. Hadn’t been there in probably 15 years. Got another Guiness there while we waited for a table, and then noticed that Josh was petering out. He got to BW3’s at 11am, so he already had 4 hours of drinking before I even got there, and it was now showing. So, Cristin and I decided we better get him out of there, so Josh’s friends stayed, and the three of us caught a taxi back to Cristin’s place.

We needed some beer (at least Cristin and I) so while they went up to her apartment, I went across the street to the Metro Mart to get beer. I picked up some Beemish (got a free T-shirt for it!) and headed back over, and then even though I asked before I left, I couldn’t remember what apartment she was in! I was able to get into the building (people are to trusting when they let you follow them through security doors), and I knew the location of her apartment on the floor, I just didn’t know what floor. So, I tried 7, nope, 8, nope, then I thought, 10 sounds kind of familiar, bingo, found ‘em. Then of course we debated how a cell phone would have simplified things, but I just hate phones, and don’t want to pay $40-$50 a month for the three times it might come in useful. So, now that I’m back from the store, we decide not to order out, but instead, get some steak and potatoes, from the store I was just in. so, Josh decided he needed a walk and headed over. Dinner was delicious, and Val (sister-in-law) stopped over after work to pick up Josh, and give me a ride home (thanks again Val!).

Waking up Saturday morning, I had a headache. I only had 6 beers I think, must be the three shots that did it. So, I was moving pretty slow all day, missed my morning row for the first time in about a month. I did get out for a walk at 6pm, and by then was feeling pretty much normal again.

Got up this morning, ready to see what my weekly measurements are. My belly’s feeling flatter (I’ve always got my hand on it now like I’m pregnant or something, just appreciating the change) so hopefully the Chinese lunch and St. Patrick’s Day didn’t set me back to much. Here’s the results:

• Weight: 52lbs (down 3.5lbs)
• Body Fat: 16.5% (scale says 17%, caliper says 16%)
• Belly: 34″ (down a full inch!)

I think the scale may be losing it’s reliability, I heard that the lower your body fat, the less reliable those are. I have a hard time believing I could loose 3.5lbs, and a full inch of belly, yet no body fat, so I will probably have to rely a bit more on the caliper measurement.

At this rate, it’s possible I could reach my weight and body fat goals by next week, and the waist measurement a week or two after, so that would put me almost two months ahead of schedule, pretty amazing since I was thinking shortly after setting the goal that it might be to aggressive, and maybe I should cut it back. I’ll need to start thinking about what I’m going to do next. I’d still like to loose more body fat, but I think I should start focusing more on building more muscle. So, I think I’ll prepare a more aggressive workout schedule (while still allowing proper recooperation time), and recalculate my calorie needs to stop the weight lose, and promote muscle growth (more calories, yay!) To keep body fat from going back up, I will still continue with cardio work, and I’ll be careful about the type of calories I’m consuming, focusing on natural foods much more, and a higher percentage of protein than I have been.