Saturday, June 9, 2007
What a difference a day makes! Weight is back down to 233.4. Blood pressure is back down to 115/72. Resting pulse is still a bit high at 59, but at least it's back inthe 50's.
Food was high quality, at 2,643 calories:
108 gm fat, 36%; 26 gm saturated, 9%
260 gm carb, 36%; 39 gm fiber
165 gm protein, 25%
3 gm alcohol, 1%
It sure was great to work out again! Yesterday afternoon, I did Cardio Coach Volume 6. The session lasted a little over an hour, and burned 1,056 calories. Max heartrate was 166 (98% of max) and average was 142 (84% of max).
Yesterday's workout:
View attachment 3666
May 24th workout:
View attachment 3667
If I compare yesterday's session with the same workout from May 24, it's clear I've become a bit deconditioned. Throughout the workout, my speeds were 10 strides per minute less than they were on the 24th, yet my heartrate was in almost every case about 5 beats per minute faster. I noticed my resting pulse crept up during my 10 days off as well. However, I think that after a couple of weeks I should be back to where I was.
I was happy that I was able to do the entire workout without totally pooping out, though. I could have pushed it a bit harder, but I want to ease back into my routine over a 3 week period, the way Steve recommended. I'll be going solid for the next 3 months, so no use risking injury.
Working out again put me in a much better mood as well. Food intake was around 2,600 calories, but with a NARM of 2390 calories, plus 1,370 calories from cardio and an hour of gardening, I ended the day with a deficit of 1,116 calories. In another 4 days, I should have the surplus I accumulated during my rest period offset with deficits, so at least I'll be even then.
Today is my first weights workout with my new routine. I'm going to take it slow, because there's a lot of new stuff, and I want to make sure my form is good.
That is very true. I think you get to an age where you realize its not so much fun to just eat and not care about it, your health starts to decline. You look at your family and wonder how they are gonna live without you.
People who have never been overweight and tried to loose it often misunderstand and belittle it a lot i guess (not getting at Steve btw here, just generalizing).
Wishes, you understand exactly. Not that Steve doesn't understand, too, because he does -- he's just trying to push me in the right direction, like a good coach would. But I think you understand what I'm talking about on a very personal level.
So give us more on the workout. One sentence that says I had a great workout is just NOT meeting MY needs! I've been waiting for you to get back to it and give us the update. Did your body respond great after some down time? Or were you sluggish? Unexpected muscle soreness? Or no muscle soreness, to your surprise? Your insights would be valuable. Right now I'm exercising every day (though sometimes this is a just a long walk) and I'm not willing to really take any breaks because I'm "afraid" to lose the habit. I think many of us are in this same (like Bethann has written), and your insights on "rest, recovery and ramp up" will be greating reading!
JLynne, I hope the above meets your needs! LOL. Ultimately, though, Steve is right. You
can't just keep going and going. I was clearly getting run down before my break, and not making progress. On top of that I injured my back with sloppy form. What I
wasn't prepared for was how hard the break would be psychologically. Heavy exercise has become such a habit with me that I really went awry without it. And toward the end of my break, it started going in a vicious circle, with me getting stressed out, and eating more to calm myself down, which would stress me out even more. Many of us here are quite familiar with
that scenario.
Anyway, I feel
great today - no soreness at all, just invigorated. I can hardly wait for this afternoon, when I do the new weights routine!
It's also nice to see everything is moving downward again on the scales and on the BP, that's excellent to hear, good job!
. What does your new weight routine look like?
