Friday, October 26, 2012

The F- Word & The Dramatics


These fat-loss posts are being published retroactively. I originally wrote the following in early-August. 

date     gut      lbs    gut loss   lb loss  tl gut loss  tl lb loss   ktn avg  
7-28   39.38   175.8   0.13      0.88    1.4             7.8             1.35
8-4     39.13   174.8   0.25       1.13    1                8.8             2


Some dramatic changes this week with dramatic results. First the changes, borrowed from leangains.com:

Change No. 1: I started an "Intermittent Fasting" (IF) meal routine. That is, given the 24 hours in a day, I allow myself to eat during a window of 8 hours (called a 16/8 split). In real-life, that just means I stop eating after dinner then skip breakfast the next day. My first meal comes after a noon-time workout, which is done in a fasted state*.

That suits me fine. In theory, it helps force me to get to bed earlier. Plus, I'm rarely hungry in the morning anyway. It also lets me work up a massive appetite after an intense workout. Which in turn, adds more enjoyment to an otherwise routine pack-lunch.

But the huge life-changing practical benefit of IF is that it frees up a ton of time (vs the six-meal-a-day grazing routine). I'm no longer a slave to eating every two to three hours. And I don't feel compelled to always be near a source of healthy food. (Being in ketosis helps a lot with this as I can go longer between meals.)

Here are a number of studies showing the benefits of IF.

Change No. 2: I started taking BCAA (branched-chain amino acid) powder an hour before my workout. (*It has zero calories, so I consider the following workout to be fasted.) Here's a study on how its shown to target visceral fat when used with exercise. Whether the spot-reducing finding is corroborated by other studies, I don't know, but I can definitely attest to BCAA's workout-recovery benefits.

http://conditioningresearch.blogspot.com/2007/09/fasting-burns-belly-fat.html

It's like night-and-day. Before, it'd typically take me three days to recover from a tough leg routine. The days between were strictly limited to upper-body or the foam-roller. No way I could get on the bike or treadmill the next day. With BCAA, I can definitely get back to hammering the legs sooner. The quicker recovery also allows consistent M/HIIT after strength training (vs the boredome of LISS). Again, my post-strength M/HIIT is done at threshold to avoid injury and overtraining.

Public Service Announcement: The brand of BCAA I use (which will go unnamed) tastes like melted car tires. I've been adding a zero-calorie electrolyte mix to help out (Propel). The Propel helps a ton, but the mix likely wouldn't fly without cold water; ie, sitting in a bike bottle for an hour or two on a warm day. I'll need to find a different BCAA brand.

Progress

So I've been promising dramatic results: how's 1/4" off the gut? That's twice the fat-loss rate of the two previous weeks. But wait, there's more! I only lost a pound this week (a half-pound less than previous weeks). Those two measurements combined suggest I lost a significant amount fat while also gaining (or at least maintaining) lean mass.

Granted, total weight loss is always a shifty guideline. There are a lot of factors involved, so I'm tempering this week's excitement. I will say that this week's progress is at least as good as the best I've had with previous fat-loss cycles.

A Month of Data

The end of this week marks one month in ketosis. While I see good progress week-to-week, it's interesting to see a graph of that data:


A few things stand out:



-- Overall weight- and gut-loss has been on close vectors, which is good. What I don't want to see is my weight dropping at a faster rate than my gut measurement, which might mean I'm losing lean mass. Obviously, what I'd like to see most is my gut loss at a steeper decline than my weight loss, which would mean I'd be losing fat while retaining or increasing lean mass.


-- I'm trying not to stress the ebb and flow of what each data point might represent. The big picture is making sure my weight and gut loss are consistently trending downward.




-- The lower image shows my weight loss against average ketone reading. It's a little early to say, but from these charts, you can see a correlation between gut-loss and a higher ketone reading.

Everyday Victories

I can now fit into a size-small shirt I haven't been willing to wear since before Rowan was born two years ago. I've been noticing that my clothes are fitting looser in general. In fact, last week's jeans I mentioned (32" Old Navy taper) that fit tight are now a perfect fit. Likewise, jeans that fit perfect a week ago are getting loose (32" Old Navy boot-cut).

Next Week: Keto and Vacation

We're going on vacation -- a half-week in a Big Sur cabin. I've been going on about how being in ketosis frees me from being chained to a source of clean food. Let's take that further. What happens if I'm out in BFE for a few days and miss a few workouts?

We shall see!

Sunday, September 23, 2012

Fat-Burning: Nerd Level


These fat-loss posts are being published retroactively. I originally wrote the following in late-July. 

   date       gut"       lbs    gut loss        tl gut loss    lb loss      tl lb loss           ktn avg 
21-Jul 39.5 177.2 0.13 0.75 1.4 6.2                   n/a
28-Jul 39.38 175.8 0.13 0.88 1.4 7.81.35

Perhaps the most valuable lesson I learned from Tom Venuto was combining nutrition/fitness with neuro-linguistic programming. ie, visualizing long-term goals. Not just your body-shape goals, but also how they apply to everyday life -- whether for medical or psycho-emotional benefit, physical accomplishment, or simply for vanity.

Visualizing the goals and their everyday applications is the glue that keeps the program together.

My top goal this time around is mostly utilitarian: Ensuring I'm in the best health for my growing family. (Okay, okay: Looking good at the pool would be nice, too.)

There's also an important time constraint in that I want to maximize my progress before baby No. 2's expected arrival in mid-October.

Midichlorians, NOOOOOooooooooo!

Another huge motiviation comes as a skeptic -- nay, as an "engineer"; And that is validating Best Known Practices for fat loss.

Thus, this week, I started to measure my ketone levels more accurately by using an electronic ketone meter (vs. a pee stick). It's a blood test, via pin-prick, which shows how many ketones are in my blood (vs. how much are eliminated on a stick).

In short, the meter is a real-time gauge of how hot my fat-furnace is burning: Too few ketones means I'm not burning enough. Too many means I've reached a point of diminishing returns. (Too, too many might mean a medical emergency.)

Following the Phinney-Volek model, I should see better fat-loss progress when my ketones are in an optimal range (around 1.5 to 3 millimolar BOHB); and less progress when they are below optimal range.


One drawback of using the ketone meter is that the test strips are prohibitively expensive (even on eBay). For the meter I use, the cheapest strips I could find are about $3 each, lowering to $2 each if buying in bulk at my-wife-will-kill-me level.

While that's too expensive for daily use, I've settled on twice a week: Once at mid-week (Tues. night) to detect any lingering anomalies from the weekend, then again at end-week (Fri. night) to ensure I'm starting the weekend in good shape.

This week's initial ketone meter reading was 1.8, which is smack in the middle of Phinney-Volek's optimal bell-curve. But the end-week reading showed me at 0.9. This reading was likely lowered by eating some fruit and a bite of Rowan's birthday cake a few hours before taking the test. Hello, insulin spike!

If the theory is correct, you can infer the body's response to sugar intake: My body switched to using the digested fruit and cake for energy and lowered its use of fat stores.

Progress

Measurements the last two weeks show a consistent pattern: 1/8" and 1.5lbs down per week. That might be a good baseline to tell me how well I'm doing in the future. Again, compared to previous fat-loss cycles, this would be considered solid progress.


Everyday Victories

I made my short-term goal weight of 175ish by end of July. I also made my goal of fitting into jeans I'd only worn once -- before recent travel to NY made me too fat.

Next week: Traveling Tupperware Party

While the progress has been pretty solid so far, I think it can be even better -- especially at this weight since I've got a lot to lose. My biggest fault at the moment is a tendancy to snack late at night when I should be going to bed. Thus, I've come to reconsider the conventional wisdom of five/six-meals-a-day grazing; the constant hunger every 2-3 hours. Wouldn't life be so much easier if I ate just two or three truly satisfying meals a day?

Hmmmm... . Back next week. 

Monday, September 17, 2012

See It Jiggle: Intensity Matters


These fat-loss posts are being published retroactively. I originally wrote the following in mid-July. 


date gut"    lbs gut loss" total gut losswt losstotal wt loss 
14-Jul  39.63  178.6      0.63        0.63    4.8          4.8
21-Jul  39.5  177.2      0.13        0.75    1.4          6.2
  
Some thoughts about fat: What comprises a fat gut is a combination of visceral and subcutaneous fat. Visceral fat, which sits behind the abdominal wall, burns faster than subcutaneous fat, which is the flabby stuff that makes love handles and muffin tops. This jiggly stuff is the last to go when slimming down.

I'm theorizing here, but I bet that when you see those fat-loss make-overs with seemingly too-good-to-be-true results, you're seeing those freaks who started with good muscle development and relatively little subcutaneous fat (ie, folks experienced with bulk-to-cut cycles).

But if you're like me and have in the past lost a ton of weight only to find a thinner flabby version of your old self (eg, my marathon era), you've got an extra dose of stubborn subcutaneous fat. Reducing this fat has its own training requirements as biochemically, your body doesn't want to give it up.


Combining keto at caloric deficit (ensuring stored fat is being readily used) is the main-thrust of my fat attack. My flanking attack is adding regular HIIT into my workouts. The pincher maneuver is regular strength training. Here are different studies showing HIIT and strength training may make the perfect storm.

HIIT has the added benefit of making me a more-efficient distance runner whenever I can eventually get back into it.

While I'm starting this cut cycle with more fat than in previous cycles, I'm fortunately not completely deconditioned and can fit in HIIT once or twice a week without being absolutely wrecked by it. I can also continue to lift heavy (well, "heavy" for an endurance junky). Hopefully, that'll mean quicker results.

I should note here that I tried a supplement, alpha-yohimbe, that theoretically enhances the body's use of stubborn fat (by addressing the biochemical stuff I linked above). I stopped taking it, however, as it made me feel light-headed, almost drunk-like. And if taken with caffeine, I felt like I needed to do windsprints to keep up with the stim effect. 

So far, I haven't found any human trials that've been done on it. ie, no proof that the strange side-effects are worth it. And so, it goes to the back of the cupboard.

Since Prince Was on Apollonia

While exercise is not necessary to lose weight with a calorie deficit, from my P90X days I know for certain that strength-training makes a worthwile visible difference.

That is, if I'm spending five hours a week in training and food-prep, I better have something to show for it. I'm also doing a workout routine because I want to maximize my fat loss ahead baby No. 2's birth.

A bit more about my training routine: I'm currently using the Advanced Body Weight training program found on Nerd Fitness (NF). I split the workout into lower- and upper-body days, combined with 20 minutes of LISS afterward. On non-strength days, I do 20 minutes of HIIT (near/at sprint effort).

I workout five to six days per week with the goals to get stronger and faster. No "toning" with 5lb weights. No book-reading while on the treadmill.

If my legs and feet are up for it, instead of LISS after strength training, I'll do less-intense HIIT (at lactate threshold). I'll call this medium-high intervals (M/HIIT). M/HITT is also done with longer rest periods to help prevent injury and overtraining.

All of this takes about an hour (including a stretch and shower). Fortunately, my gym is right across the street from my office. But if needed, I can do these workouts at home without any special gym equipment (save a pull-up bar).

A typical week looks like this:

Su:   rest, hike or family bike ride
M:   Lower-body & LISS or M/HIIT
Tu:  Upper-body & LISS or M/HIIT
W:   HIIT
Th:  Lower-body & LISS or M/HIIT
F:    Upper-body & LISS or M/HIIT
Sa:  rest, hike or family bike ride


What I'm not doing is a dedicated abdominal routine. This is mostly to save time, but also helps check that my weekly gut measurement isn't being too skewed by extraneous ab development. There is also the adage that a "six-pack is made in the kitchen" and not with crunches. I had a six-pack before with P90X. It'll be interesting if it reappears without the extra work.

I've read about 5x5 routines being more effective than the traditional 3x10 for strength gains. I might incorporate that if I start to plateau (or get bored) with the NF routine. Except for the bar dips and 1-legged squats, the NF routine is simpler than previous strength programs I've stuck with (P90X and hip/core rehab). It also fits in better with energy demands from work and family.

Progress

Loss from water-weight seems to have petered out this week. Now the real gains can be measured. So far, it's pretty solid progress (1/8", 1.5lbs down) on par with previous fat-loss cycles.

My keto-flu symptoms are diminishing, including the keto-euphoria. Alas, seeing the progress makes me happy.

Next Week: Real-Time Fat Loss Measurements

Being a nerd has its advantages. One of which is being neurotic (in a good way) about data, and visualizing data, and feedback loops that measure how well your ideas are working in the real world.

For fat-loss, the cheapest method for measuring progress is with a tape measure. Sometimes, however, it takes days or weeks to see measurable progress. For the anal-rentive like me, that's not enough!

Then there are times when you're in a situation (like at a party) where healthy food isn't an option and you have to partake in what's available. How do you ensure you haven't wrecked your nutrition and that you're fat-furnace is still on fiyah?

I think I found the answer. More about this next time.

Stay tuned!

Sunday, September 9, 2012

Carb-Loading: Or, Dousing the Fat-Furnace


These fat-loss posts are being published retroactively. I originally wrote the following in mid-July.

week date gut"weight lbgut loss"weight loss lb
start
7-Jul40.25  183.4--
1 14-Jul39.63  178.60.634.8

Last week, I mentioned keto as the possible answer to my seemingly perpetual yo-yo belly size; that keto/paleo might be the thing to stabilize my thinner-self over the long haul.

If you skipped the links, keto is low-carb nutrition. Why low-carb? Carbs raise insulin levels, and elevated insulin does three things to slow fat-loss: 1) It blocks stored fat from being used as energy, 2) takes fat from the bloodstream and adds it to stored fat, and 3) sparks your appetite.


The goal of low-carb is to induce a state of nutritional ketosis*. This is where the body generates ketones via fat metabolism to use as energy. In contrast, with high-carb meals the body turns instead to glycogen, the energy derived from carbs (and protein to a limited extent).

In carbs' defense, I've heard it sad that "carbs are the flame that burns fat" -- ie, that you need carbs to fuel workouts that burn fat. That might be true for those conditioned to use energy that way. But that's not for everybody all the time. Not for me. Not nowadays.

Check the graph:

Eating low-carb foods (eg, bacon) results in minimal insulin response, resulting in greater use of stored fat. At the opposite end, eating high-carb foods like pasta increases insulin and slows/stops fat loss.

In practical terms, going keto means cutting out all grains and everything made from grains: bread, cereal, oatmeal, tortillas, crackers, pasta, rice, quinoa, etc. It also cuts starchy veggies like potatos and beans, and calorie-dense veggies like corn, tomatoes, and onions. It even sharply restricts fruits when fat-loss is the goal.

65/30/5, What That Looks Like

Right, so I replace all of those calories from grains, bread, fruits, and high-calorie veggies then replace them with fat (assuming I'm already getting enough protein). These are the fatty sources I've found most convenient: Fish, beef, pork, eggs, chicken, coconut butter, olive oil, avocado, and nuts. Here's a good source of keto-friendly foods.

So, yes, that means going hard-core and weighing my food and checking food labels. That's simply how it's done.

This is what a typical day looks like (taken from this week's food diary):

breakast
food       total cal  fat   protein  carb
2 eggs      180       120    60         0
2 bacon    140        90    50         0

lunch 1
food                total cal  fat  protein  carb
chicken thigh      152       86     66         0
mixed veggies      25         0       0         25
coconut oil          37        37      0          0
mixed nuts         170     130     24         16

lunch 2
food                total cal  fat  protein  carb
chicken thigh      152       86     66         0
mixed veggies      25         0       0         25
coconut oil          37        37      0          0
mixed nuts         170     130     24         16

dinner
food                    total cal  fat  protein  carb
8 oz flat iron steak+  496     256   240        0
2 oz avocado            90       68       0        22       

Totals
total cal  fat    protein  carb
   1674   1040    530      104

Percent of total calories
fat     protein  carb 
62%     32%     6%

(+That's a lot of food for dinnertime, when I should be tapering off, but that's an example of a real-world bump in the road.)

As shown above, the day's food is almost spot on with the keto-guideline 65/30/5 split (percent of fat/protein/carbs).

Whoa, Arithmetic

The below are thermodynamics weight-loss basics (calories in vs. calories out and Total Daily Energy Expenditure). Read only if you don't already know what I'm talking about.

If I look at my total calories for the sample day (1,674), it's about 400-500 calories below my maintenance (roughly 2,100 if my lean-mass guesstimates are close). If I add a quality 40-minute workout, that's about a total 700-800 calorie deficit for the day.

If the above is a typical day and I average that five to six days a week, that's a minimum of 3,500 calories lost. It just so happens that a pound of body fat is roughly 3,500 calories.

So I should lose at least a pound a week. Ketosis combined with adequate protein and strengh training should help ensure that that lost pound is mostly fat.

If I'm not losing at least a pound a week, it means my calculations are way off and I need to go back to the lab. If I'm consistently losing a large amount of total weight (say over 3-4 pounds) per week and I'm not seeing any strength gains, I'm probably losing lean mass -- which I want to avoid.

Adaptation

When starting keto, the body adapts to a dwindling glcogen supply and becomes better at using stored fat for energy. The adaptation period may not be so pleasant and is the main reason lots of people quit and/or conclude that keto is unhealthy.

As I alluded to last week, carbs may be as addictive as hard drugs. I'm in rehab this first week.

People describe this sometimes-icky adaptation as the "keto-flu". This week, I felt some of the classic symptoms: 1) headaches, 2) sluggish workouts, and 3) foggy-headedness, but nothing too terrible. (I did, however, try an all-out HIIT session on the bike trainer early in the week, and suffered sharp headaches afterward. I'll need to temper the intensity for now.)

One pleasant fat-adaptation effect is that I got the elusive "runner's high" following a strength workout. This would never, ever happen after a strenth workout for me, and is the main reason I enjoy running over strength work. Overall, I do feel a steady low-grade eupohria.

Progress

Body-measurement-wise, the first week's significant progress (5/8", 4.8lbs down) was likely due to water-weight loss. (With less glucose in your muscles, the less water you carry.) Still, it's nice to see expected results.

Next Week: Stubborn Fat

I'm carrying more fat to start this fat-loss cycle than in previous cycles. I also have a good idea of where the most stubborn fat is on my body (when I'm leaner), and at which point that fat starts to be, well, stubborn. This time around, however, I think I have better methods to tap into that stubborn fat for energy. I'll get into this more next week.

Stay tuned.

(NOTES 1: Nutritional ketosis should not be confused with ketoacidis, which is a serious medical condition.) 2: If my primary goal was workout/competitve performance, elevated insulin would actually be helpful and I wouldn't stress carbs as much. This is all a whole other fitness realm that I won't get into here.)

Sunday, September 2, 2012

I See Your P90X and Raise You Bacon & Eggs


After three months, my projected total weight would put me in the mid-150s. But would that weight look more like the 150s of my skinny-fat self (left) or my P90X self (right)?

These fat-loss posts are being published retroactively. I originally wrote the following at the start of July this year.


Right, so I've done this before. Lost the gut. And the doublechin. And the moobs. I was up to 210lbs at my most heaviest, say around 1999. Straight up, I porked out on too many shrimp burritos and Sourdough Jacks.

The flab came off during three distinct periods:

 Around 2002, when I took up distance running and eventually did a marathon at 160 pounds. (I'm 5'8".)

 Around 2005, when I cleaned up my nutrition (reading Tom Venuto) and got down into the low 140s. 


 Around 2007, when I focused on strength training (with P90X) combined with clean nutrition. Total weight raised to the low 150s, but with definition and six-pack abs! (If the lighting was right, I swear, you could even see my abs through a cycling jersey.)


Vanity-wise, I was content with the results of the combined P90X and Tom Venuto programs. There was still some carving to be done in my lower abs. 


With my lean mass at the time, I would've had to dip back into the low 140s (maybe into the 130s) to get cut like Bruce Lee (or Pinoy brotha Manny Pacquiao). But, even with relatively few responsibilities back then, low 150s with some soft spots seemed as lean as my schedule and willpower allowed.


The Realness


Then other real-life things happened. Good things: Lisa's booming soap business, a house, a baby, a new career, going back to school, a new puppy, a picket fence, a second baby on the way... . All those nice dinners to celebrate all those things.


While livin' the dream, my weight gradually pushed back upwards, into the 180s. Then one day recently I had a hard time getting my wedding ring off. That was it. It was time.


Time to re-focus on slimming down again. Time to make it a top priority.


The slow-gain period was not without attempts, however. But efforts to eat "clean" below maintenance made only marginal improvements weight-wise. (By eating "clean" I mean a "balanced" nutrient ratio of 20/30/50 -- percent of fat, protein, carb -- of non/minimaly processed foods.) The food got boring fast and a meal or two of indulgence seemed to wipeout weeks of progress.


Besides strength training to rehab a nagging hip injury, workout time became more limited. Considering baby No. 2's arrival, there'd be a good chance that workouts would stop temporarily while we adjusted.


I considered whether the extra flab was the not-so-hidden cost of having a full family and work life. Was the cosmos or the comforts of The American Dream enforcing some sort of inescapable balance?


My previous Best Known Practices for fat loss couldn't be maintained in the context of everything else. There had to be a natural, non-medicated way of igniting the fat furnace and keep it burning -- even with the inevitability of missed workouts. But how?


The Eggs Are Alright Tour


With little time for workouts, change had to be based on even cleaner eating habits than ever before. But, low-fat again? Ugh. It seemed without a constant workout routine low-fat at deficit barely made a dent. There had to be something else.


And that something was paleo (paleolithic meals), which, after some trial and error, led to keto (ketogenic meals). I couldn't deny the increasing amount of studies that found its low-carb (high-fat, adequate protein) meals to be more beneficial than eating "clean, balanced" low-fat meals ever could.


That's not to say Keto would be necessarily easier. For steady fat loss, it'd still require precision with meal plans and nutrient ratios. But the kicker was that I could eat tastier, more fulfilling meals! Chicken legs? With skin? Filet mingon? Bacon? Dip for my celery? Seriously?


How could more fat possibly be "cleaner" than its equal in grains and veggies?


With paleo, I became suspicious about carbs but still made space for them coming from an endurance background. (C'mon, how you gonna fuel an intense workout without carbs?!?) But with keto, carbs became even more questionable. And if weekends spent cycling or running were long gone, maybe I could cut carbs even further.


I did the unthinkable. Counter to every training guide I'd ever read up to this point, I reversed my nutrient ratios to the keto-guideline 65/30/5 (percent of fat, protein, carb) split.


Would I lose the fat? Would I see results fast enough to help keep at it? Would it work with our hectic schedules? I had to put keto to the test.


Stay tuned.

Saturday, August 4, 2012

Diggin' Your Own Crates, Then Crying About It



I'm Dr. Dre, gorgeous hunk of a man 
Doing tricks on the mix like no others can.

Yup, that's Dre -- the motherf-n' doctor, b- hopper -- from The World Class Wreckin' Cru's 1985 “Surgery."

I bought this 12-inch when I was 13. The awkward electro-style beat didn't move the b-boy circles much, but it made a few mixtapes I did then. Nowadays, when I kick it with the old homies and a new Dre song comes on, someone will start to chant the “Surgery” chorus:

Dokta Draaayyy, Dokta Draaayyy, Dokta 
(then we'll all join in)
Druh-Druh-Druh…Druh-Draaayyyy.

I'm reorganizing my record collection. Keeping it simple. There's the boom-bap hip-hop. Funk and R&B. Breaks and battle records. Electro. Jazz. Rock and pop albums. Soundtracks. And everything else.

When I was gigging more, I'd further organize the singles by tempo. I also kept a crate of guaranteed hip-hop bangers. It was limited to the 70 records that'd fit comfortably inside a Hollandia milk crate.

It was like the starting squad on a sports team. The money crate. A number of singles would still be there today: “Buddy,” “Can I Kick It?” and “Sound of the Police.” Some maybe wouldn't: “Aint No Future in Yo Frontin',” or “Check Yo Self.” Now they're all together -- even with Kwame's “Ownlee Eue.”

I'm resigned to the idea that hip-hop's heyday passed ten years ago. Going through the records makes me think in those ways. Maybe that's why I don't do it more often. It's like the first day of starting an exercise routine. There's no escaping the realities of age and idleness. You're face to face with your lucky finds and the old radio hits gone awful, yet you keep them for comic relief. It's Galt MacDermot sitting next to Samantha Fox. But it's all good. To sample Alice Walker, the duds are like “tears that pepper the smile.”

I've heard some DJs diplomatically liken their records to their children, that there are no favorites. If that's the case, I have a house remix of “Macarena” that's the accident punk kid who needs to be sent off to boarding school.

As kids, whenever my brothers and I got out of hand, our Filipino parents would threaten to send us to the P.I. Maybe my “Macarena” house remix would do better there. I think it's still in shrinkwrap.

Each record has its story. It becomes much more than the song itself. Over time, each one becomes imbued with its own myth. Each crease in the record's cover signifies some greater importance.

Planet Patrol's “Play at Your Own Risk” has a 1-inch crack over the introduction from trying to straighten out a warp. To flatten it, my oldest brother would sandwich it between two oven pans in his car trunk in summer. I theorize that the heat treatment made the vinyl more brittle, and it cracked as I tried to bend back the warp. It plays well enough, with just with a pop over the first eight bars or so. It's an original printing from 1981. A friend left it at my house one day and never asked for it back. He also left an original printing of “Rapper's Delight.”

I picked up John Coltrane's Stellar Regions in 1995 from Tower Records in Point Loma, San Diego. That purchase included Jack Kerouac's On the Road. (Yes, I was in college.)

The elder surfer-scruffy cashier said of my selection, “Wise – this is gonna change your life.” I listened to the record here and there and the book stayed on the shelf for months. I made my first move to SF after reading it a year later. With less cliches, I hope.

My mom bought Frankie Smith's “Double Dutch Bus” in 1981 from the MCRD retail shop, also in Point Loma. It was a rare moment of selfless spendthrift for the frugal woman. This was solely for me and my brothers' enjoyment. It wasn't even one of our birthdays. Now, in the post hip-hop era, the song has become sample fodder and even your Uncle Tikroy uses the “izl” speech first popularized on this record.

As with Dre mentioned earlier, it's fun to trace an artists' development, their pitfalls and their triumphs. Run-DMC (RIP, JMJ!) has always been a streaky crew. They hit rock bottom with the New Jack Swinging “Pause.” A few years later, they got necks thrusting hard again with “Down With the King.” Remember the first time you heard that record? It got you smiling big, didn't it?

And as with artists, it's also fun to trace a genre's evolution. Or mutation. Scratch battle records weren't much to look at back in the day. Maybe this had to do with litigation over un-chopped and un-layered sampling.

It was like being in the generic aisle at the drug store. I swear, half the scratch records had the phrase “ultimate weapon” in the title and little else. I got a few that read simply “DJ” on the labels. Today, we got titles like Call Me, I'm Horny Breaks. Scratching has gotten just as outrageous.

And then it's back to the many duds in the stacks -- flavor-of-the-week, production-line teenie-bopper singles picked up for some specific gig. I sold a few crates of these records before moving to SF.

NuShooz's “I Can't Wait” was one of them -- by terrible mistake. It took years, but I found it on vinyl again last November at a used bookstore in Albany. I was on a first date with someone who didn't mind my dorking out over the chance discovery. (And no, I didn't take her out to go crate digging with me. I imagine it'd be like a guy hanging out at a fabric store.)

As may be the case with any other DJ or collector, I can spit a bit of nostalgia on just about every record on the shelves. This is my photo album. The physical form of my life baggage. Half of it is still in San Diego. On visits, I flip through the stacks to see what's ready to bring back with me.

The collection grows ever so steadily in a corner of my apartment like kudzu vine in the South.I'm much more picky with what gets added nowadays, though. I'm paying rent on the space. They gotta mean something. In the summertime, I wonder if it'd be safer to move them to the other side of the studio, away from the sunlight. Then I open the window. The skies are clear. There's a breeze coming off Lake Merritt. Nah, it's cool.

This story appeared originally in the Summer/Fall 2003 issue of line.in.org

Sunday, April 29, 2012

Little Monstrosity

The newisht: I recenty came across the wildy successful Ogre Kickstarter project, a hex-style wargame with giant mech-bots. To which I say, hell yes.

But I found that I didn't much care for the game's aesthetics and backstory. This lead to finding Kwanchai's much-loved but copyright-blocked revision -- which was a closer match to my own military-history nerdiness. The original Ogre design (the silhouette of the mech) did give me an idea, however. It looks like the IJN Yamato. Specifically, the Star Blazers version of it.

And so it begins. This is at an initial stage, but shows the gist of the structure. It's a kit-bash using a model battleship and a couple model tanks. The intended scale follows the battleship, if you can imagine a giant tank the size of a half city block.



The biggest mods so far:
  • combining the two tanks into one wide platform
  • cutting out half of the battleship's battery and command center area
  • adding a battery to the command center
  • moving the lower part of the command center to the tower
I still need to figure out what I'll do with the gaping holes in the front and back, but I have some ideas. More later.


A good example of kit-bashing process. This shows the two tanks combined with spruces. The original models were two PT-7 Soviet tanks and the USS Missouri (eek, sacrilege, I know). When Rowan is a little older and can use it, I might build a motorized version of the Missouri.



Monday, February 20, 2012

Sunday, February 19, 2012

Play on, Player


I don't always play hex-and-counter games, but when I do, it's when they look bad-ass. Fire in the Sky has been sitting on my bookshelf for the last two years. I finally got it on the table this week. It's said that a good game will play out like a fine novel. So far, this one is as good as its cover.





Visaya represent.

I'm deciding whether to blog the game turns (each turn representing 2-3 months of historical real time). It may turn out to be a nice research and historical-fiction project, something to mentally nibble on while I'm not taking classes.