Transformation 5.0

Social Walking, Progress, and Robb Wolf


When I was a teenager, my best friend and I had an unusual habit: walking.  It was unusual because not many teenagers were doing it.  In fact, I’m not quite sure why we did it.  Maybe it was because his mom was an avid power walker.  Maybe it was simply time to catch up about the latest in sports and punk rock.

Our neighborhood was a figure-8 loop of almost 2 miles, and it had some nice scenery to boot.  There was nothing quite like going out on a nice summer day, soaking in the sun, and smelling the fresh cut grass.  We would say things like “man, I could walk forever”.

Fast forward to the present day.  I met up with a good friend yesterday and we… yes – you guessed it – took a walk.  It was time to catch up about the latest in sports and fitness (interesting swap with punk rock).  It involved a nice spring day, soaking in the sun, but unfortunately a little less fresh cut grass than the suburbs.  It took us around Philadelphia and the Schuylkill River trail, with a pit stop at Rival Bros coffee.

Conceptually you know that walking is good.  The reports on its benefits are endless.  But how often do you actually do it?

Here’s the big idea of the day – what better time to walk than while catching up with a friend?  Usually when you catch up with someone you haven’t seen in a while, the reflex is to meet at a cafe, bar, restaurant, home, etc.  Usually it involves drinks and food.  In fact, these exact circumstances are a source of major client discontent when it comes to stagnant physical results.

(Note – this line of thinking extends to phone catch-ups.  There is no reason you can’t take your phone on a walk!)

Not every friend will be up for it.  But some will.  In fact, some will love it.

Walk on.

Results Round Two

It’s that time: 2-week results!

As always, there are highs and lows, areas of excitement and disappointment.  Big takeaways?

  • Weight is up – score!
  • Waist and abdomen stayed down (abdomen reduced further) – score!
  • Muscle mass targets (chest, hips, arms) are up – score!
  • Total bodyfat increased slightly – hmmm?  Call me crazy, but I simply don’t believe it.  The visual and feel support a reduction, even though that’s not necessarily what I’m going for in bulk phase.  I will stubbornly trust my gut until the next data point comes.  We’ll see if I’m right, but I bet I am!

The official numbers:

  • Weight:  191 -> 191 -> 193.2  (+2.2)
  • Circumference (in):
    • Chest:  42 -> 41.5 -> 42  (EVEN)
    • Waist:  33.25 -> 32.75 – 32.75  (-0.5)
    • Abdomen:  35.5 -> 34.75 -> 34.5  (-1)
    • Hips:  40.5 -> 42.5 -> 41  (+0.5)
    • Thigh:  24 -> 24 -> 24  (EVEN)
    • Calf:  15.5 -> 15.5 -> 15.5  (EVEN)
    • Arm:  14.25 -> 14.25 -> 14.5  (+0.25)
  • Bodyfat (mm):
    • Back:  13 -> 12 -> 13  (EVEN)
    • Chest:  10 -> 7 -> 8  (-2)
    • Abdomen:  13 -> 14 -> 15  (+2)
    • Thigh:  15 -> 12 -> 15  (EVEN)
    • Bicep:  7 -> 6 -> 6  (-1)
    • Triceps:  9 ->8 -> 7  (-2)

Day 16 Recap

Exercise was scheduled walking with an eye on my big Thursday/Saturday workout grouping.  Steps and miles checked in at 17,819 and 9.57 (add 20%).  That said, if I feel as good as this next week, I will be taking the next step in volume and introducing another workout day.

Sleep checked in at 8 hours and 23 minutes (3 minutes awake, 13 minutes restless).

The nutrition

Breakfast: Grass-fed yogurt, (28g) whey protein isolate, (5g) creatine, raw cacao nibs, chia seeds, coconut flakes, organic blueberries, banana, cinnamon.  Black gold.

Day 15 Breakfast

Late Morning Snack (due to day’s timing): Rise Bar.


Late Lunch: Leftover free range turkey, quinoa, broccoli, greens, peppers and onions, sauerkraut, and fresh avocado.  Fish oil and probiotic.

Day 16 LunchDay 8 Lunch 2

Afternoon: Black decaf Rival Bros coffee.  I bought beans there, and they came with an unexpected free cup.  I paused, almost declined (afternoon caffeine screws with my sleep big-time), and then thought better of it and ordered decaf.  Delicious.


Dinner: Grass-fed filet – living large! – sweet potato, asparagus.  I definitely, definitely, definitely under-ate today.  Shame on me!  Back at it tomorrow.


Daily Fuel

Two of my favorite sources of inspiration – Robb Wolf and Tim Ferriss – got together and recorded a podcast interview.  Great takeaways on human performance ensued.  Take a listen… on your next walk!


Image Credit: Cat Walk –

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