Alligatorob's Diary

[alligatorob]

Yesterday was a good day, ate well, exercised, and I feel good.

Did 2 hours and a few minutes at the gym, but after getting some advice from Ælfric and Trusylver I spoke with the trainer yesterday and I believe I may be doing too much weight lifting. Too many exercises and too many sets, enough to be counter productive. Actually I had no idea it was possible. So, I may be adjusting my workouts a bit, shortening them and maybe finding other kinds of exercise to do. I had no idea that too much of an exercise could be bad, let alone that I would ever be guilty of it. Maybe I will just rest and think about it today. I guess the learning process continues.

I have also continued to eat more fruit, lots of peaches at the expense of protein dust, I think I am still getting enough protein. My weight is still just bouncing around stable, I think I will stay at the 1,500 calorie average unless I see more loss.

Hey Rob, Look at you!! Congratulations, what a journey! I'm happy the approach worked for you. It was very impressive! I love the activity you are doing now and all the things you're incorporating and glad you have shared it. I wish you the best in maintenance.

Hey Rob, great to hear from you! And thanks, it has been, to paraphrase the Grateful Dead show, a long and strange journey. Maybe not so strange but I like the phrase. I appreciate your help and support along the way. Hope you are doing well.

One reason to add muscle mass is being able to eat more without gaining fat But more importantly we all tend to lose muscle mass as we age and people who start out with a low amount of muscle mass are more likely to lose mobility and independence early. Being able to eat more, by the way, isn't just pleasurable but also means you have a much better chance of hitting all your nutritional targets (macros, vitamins, minerals, trace elements).

Thanks LaMa, that is very helpful, I particularly like the idea of building some muscle to carry into older age. Always learn something from you!

Congratulations on your success Rob . Happy days , party party . You yourself have been extremely consistent and I actually don't think you had one binge in all that time or really fell off the wagon at all. It is a totally super achievement. Not many can do it that way .

Thanks Petal, I appreciate it, especially coming from you. And no I have not had a binge or gotten far off track, and that has been a real help in the process. I am surprised that I have been successful doing that, like I have said before I just do it one day at a time, its seems easier that way.

Oh, dear I am getting forgetful!

Not a problem, we all are. I used to have a much better memory, or I think I did anyway, not so sure now. We'll soon be wrapping our own Christmas presents!

Yeah, that thought struck me as well. What resilience from our guy Rob!

Thanks Emily, I appreciate that!

 

[Llama]

I think I will stay at the 1,500 calorie average unless I see more loss.

If that makes you feel safe for now: do it. After a while I´hope you´ll inch your way toward eating more unless you gain weight/waist circumference. Either way I´m so happy you´re no longer eating 1000 kcal/day!

 

[Jenniquest]

No such thing as "too much" weight lifting!!!

hahha, I kid.

I have paused at your 2 hour workouts - just because everything I have read has suggested anything more than 50 mins - 1 hr is counterproductive in the sense that you start burning muscle instead of fat for fuel. I'm sure this is highly dependent upon things like intensity and type of activity.

For myself, I've always gotten the best results from compound movements in lower rep ranges. I prefer full-body workouts too because they are shorter and get the job done.

 

[alligatorob]

It was a good day, I ate well, exercised and feel good tonight. I went to the gym, but was only there an hour and 10 minutes, and I did little weight lifting, mostly did aerobic exercises. Tomorrow I plan to go back and do some leg exercises, lifts, but not ones I have done for a few days. Still struggling with making my protein goal and still be able to eat some of the fresh peaches and tomatoes, did not do too badly today.

If that makes you feel safe for now: do it. After a while I´hope you´ll inch your way toward eating more unless you gain weight/waist circumference. Either way I´m so happy you´re no longer eating 1000 kcal/day!

I am well above the calories I was eating a few months ago, and am working up the courage to think about going higher, but we'll see. If I am not losing weight at 1,500 my metabolism is probably still a bit slow, I have read it can take a while to come back up after such a long time on low calories.

No such thing as "too much" weight lifting!!!

hahha, I kid.

I have paused at your 2 hour workouts - just because everything I have read has suggested anything more than 50 mins - 1 hr is counterproductive in the sense that you start burning muscle instead of fat for fuel. I'm sure this is highly dependent upon things like intensity and type of activity.

For myself, I've always gotten the best results from compound movements in lower rep ranges. I prefer full-body workouts too because they are shorter and get the job done.

Thanks Jenni, I have learned that if you do too much weight lifting the muscles don't have time to recover between exercises. Am trying to figure out how to modify my routine to take that into account. I like the way you post your exercises, maybe I should start doing something similar.

 

[liza]

I guess the learning process continues.

that is good to keep learning about it all--keeps the interest up too.
I remember learning about recovery time being essential. It's nice to be forced to rest even if resting is just a nice slow walk around or something.

 

[Llama]

Or a bike ride!

Part of the speed of your metabolism is determined by your muscle mass, by the way, so it will likely not go up to "normal" without eating more and getting your (muscle) weight up. But right now I no longer feel as urgent about your food intake. 1500 kcal sounds low-but-human

 

[Petal001]

I suppose everyone needs different cals depending on their size and activity. Ad I personally hate cal counting I'm just focused on what I can eat freely and limit anything to 300 cals .

Yes Rob you not been on your bike in a while . An early morning ride before it's too hot might be a change of pace

 

[jackbenimble]

Hey Rob - just an FYI, way back in high school I did weightlifting 3 days a week for an hour and it was perfect.

 

[Cate]

Bike riding does sound like a good idea. Imagine what you could do now on a bike, Rob

 

[alligatorob]

Yesterday was a good day, but this morning I am having more trouble getting going than usual... The only exercise yesterday was some yard work, but as I said I am cutting back a bit on the gym, a planned thing.

that is good to keep learning about it all--keeps the interest up too.
I remember learning about recovery time being essential. It's nice to be forced to rest even if resting is just a nice slow walk around or something.

Yes, it does keep things a bit more interesting. And the recovery time thing is what I think I have been missing. Now to figure out what to do on the recovery days

Or a bike ride!

Part of the speed of your metabolism is determined by your muscle mass, by the way, so it will likely not go up to "normal" without eating more and getting your (muscle) weight up. But right now I no longer feel as urgent about your food intake. 1500 kcal sounds low-but-human

Thanks LaMa, and I am thinking about a bike ride, but this morning don't feel like much of anything yet. The 1,500 cals seems to be keeping my weight stable for now.

I suppose everyone needs different cals depending on their size and activity. Ad I personally hate cal counting I'm just focused on what I can eat freely and limit anything to 300 cals .

Yes Rob you not been on your bike in a while . An early morning ride before it's too hot might be a change of pace

Thanks Petal, and long term I don't see myself always counting calories. I do need to keep track somehow, maybe something more like your SW thing would work. And I will get out on the bike soon, its a good idea.

Hey Rob - just an FYI, way back in high school I did weightlifting 3 days a week for an hour and it was perfect.

Thanks Jack, and I am thinking of something like that. I figure that in 4 hours a week I can get all the weight lifting and resting in that I need.

Bike riding does sound like a good idea. Imagine what you could do now on a bike, Rob

Thanks Cate, and I think I will see.

A minor confession here, I ate 5 frozen cherries last night after finalizing this.

 

[Llama]

Mmm, frozen cherries!

 

[overlandflyer]

...The only exercise yesterday was some yard work, ...

only? ... i'd think it would be a plus to combine exercise with getting some actual work done.

 

[liza]

Now to figure out what to do on the recovery days

What kind of things do you like to do? Maybe more focus on non-weight related activities?
You seem to have lots of skills and interests...

 

[alligatorob]

Yesterday was a kind of down day. I did not feel real good, don't know what was wrong achy muscles and moving slowly. Feeling better this morning. I did eat well and got a bit of general yard work in, actual work as Flyer says. Have a gym appointment in a few hours, will try to make that.

Mmm, frozen cherries!

Yeah, froze a lot of them this year. I think I like the frozen ones even better than fresh.

only? ... i'd think it would be a plus to combine exercise with getting some actual work done.

Good point flyer, probably says something about the state of things that I only think of some formal exercise as exercise. Real world physical work is what we humans did for a million years or so for exercise.

What kind of things do you like to do? Maybe more focus on non-weight related activities?
You seem to have lots of skills and interests...

Maybe so, I do try to keep physically busy when not exercising, which as Flyer points out is exercise itself.

 

[Xena1]

From my very first diary post:
I weighted 160 this morning, a new low, but more importantly a kind of milestone. I am now weigh exactly 1/2 what I did when I started this diet, and am at the original goal I set for myself. It feels good!

I have been trying to be in maintenance for a few weeks now so loosing another pound wasn't planed, but its just one pound down from the range I have been in all month.

Yesterday was a good day, I ate well, exercised, and felt good. Got in 2 hours and 15 minutes at the gym, I was pretty tired by the end but it felt good. Ate more from the garden and made my protein goal despite eating a lot of peaches.

Your wishing hasn't worked yet, but I'm hoping! And the garden produce was better than protein dust, if I have to choose again it will be garden food!

LOL! So we can have all the dust we want, good to know!

I have had that problem too, it seems that finding the right variety for your garden and climate is the trick. In Florida I pretty much had it down, got lots of eggplant and had a long season, ripe eggplant from May to December. First year in Utah, none, as you say just plants no eggplant. Now we get a fair crop from July through September, just different varieties than we got in Florida. If you get a chance to try again talk to someone local about what works best.
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Congrats on hitting this milestone. You are an inspiration!

 

[misty22]

Yesterday was a kind of down day. I did not feel real good, don't know what was wrong achy muscles and moving slowly. Feeling better this morning. I did eat well and got a bit of general yard work in, actual work as Flyer says. Have a gym appointment in a few hours, will try to make that.

Yeah, froze a lot of them this year. I think I like the frozen ones even better than fresh.

Good point flyer, probably says something about the state of things that I only think of some formal exercise as exercise. Real world physical work is what we humans did for a million years or so for exercise.

Maybe so, I do try to keep physically busy when not exercising, which as Flyer points out is exercise itself.
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Hi Rob!!

It's ok to have those down days. Keeping physically busy is better than nothing! I'm trying to catch up with older posts, but glad that you are re-looking at calories. Sometimes going too low can impact metabolism. Glad you are well xx

 

[Petal001]

Rob hope the down day is behind you . I think you will know from all our diaries they come and go . Good food intake and good yard work

 

[Cate]

Sometimes what I think are down days are actually tired days & a good night's sleep makes all the difference. Doing work outside or even just being outside does wonders for my mood. Hope tomorrow is a better day, Rob.

 

[alligatorob]

It was a good day, and my down day has passed. I ate well, exercised and feel good. I did a little over 2 hours in the gym and am working to figure out a more rational routine. Ate a lot of fresh picked produce from the garden today, but for lunch and dinner. The picture is my lunch pickings, some okra, peppers, a few small eggplant, and a bunch of cherry tomatoes. I cooked them all into a nice veggie stew. No more than 15 minutes from picking to eating. Dinner included a big cucumber and more tomatoes.

Congrats on hitting this milestone. You are an inspiration!

Thanks Xena, it felt good. I have a hard time seeing myself as anyone's inspiration, but thanks for the kind words.

Hi Rob!!

It's ok to have those down days. Keeping physically busy is better than nothing! I'm trying to catch up with older posts, but glad that you are re-looking at calories. Sometimes going too low can impact metabolism. Glad you are well xx

Hey Misty, good to hear from you! And I did go low enough to impact my metabolism, I think that is clear to me now. Not sure if it was "too low", I did manage to lose the weight and am still fairly healthy, keeping my fingers crossed.

Rob hope the down day is behind you . I think you will know from all our diaries they come and go . Good food intake and good yard work

Thanks Petal, and I know we all have better and downer days, fortunately today was a good day for me.

Sometimes what I think are down days are actually tired days & a good night's sleep makes all the difference. Doing work outside or even just being outside does wonders for my mood. Hope tomorrow is a better day, Rob.

Thanks Cate, it was a better day. I did get a lot of sleep Sunday, I think that helped.

 

[Llama]

That colander would be great even without the glorious filling