Fit by 60! - TomO's Pledge

[TomO]

Thursday, May 24, 2007

Weight 234.2 - Round 4, Day 14.

Food came to 2,734 calories yesterday:
Fat: 111 gm, 36%; 27 gm saturated, 9%
Carbs: 292 gm, 39%; 42 gm fiber
Protein: 142 gm, 21%
Alcohol: 0

With a NARM of 2,339 calories, plus 1,040 calories from my steady state cardio, I had a deficit of 645 calories, giving me a month to date deficit of 10,869 calories and a deficit of 6,316 calories in this Round.

It's conceivable I won't win Round 4 in May, but I sure hope so! If not, I think I'll be victorious in early June.

 

[jlynne]

Tom, I promise to never use the "P" word in your diary. But I do want to put in my "reservation" to ask more about your ROUNDS when my first serious one shows up. ('Cause it's bound to happen!) Hang in there, because as you've said, you will soon be victorious! It's only a matter of when.

 

[TomO]

Tom, I promise to never use the "P" word in your diary. But I do want to put in my "reservation" to ask more about your ROUNDS when my first serious one shows up. ('Cause it's bound to happen!) Hang in there, because as you've said, you will soon be victorious! It's only a matter of when.

LOL, ask away! Round 2 lasted 36 days, so I think you would call that "serious". Round 1 was 31 days. Round 3 was relatively short, at 25 days.

 

[cym]

The "P" word...maybe it could stand for "pause"...as in drop weight, hmmm, let's "pause" and see if this guy's serious this time...yep, drop more weight and "pause" is he still at it???...yep, drop more weight and "pause" what, still not giving up?

 

[bethann1156]

Stopping by to say good morning, Tom!

 

[TomO]

The "P" word...maybe it could stand for "pause"...as in drop weight, hmmm, let's "pause" and see if this guy's serious this time...yep, drop more weight and "pause" is he still at it???...yep, drop more weight and "pause" what, still not giving up?

That, unfortunately, is precisely the way my body works.

Stopping by to say good morning, Tom!

Morning to you too, Beth. Hope your back is still feeling better.

 

[wishes]

haha i love how you call em rounds

No "Three strikes and you're out" rule i hope though

Keep up the fantastic work dude. You are like my idol

 

[TomO]

haha i love how you call em rounds

No "Three strikes and you're out" rule i hope though

Keep up the fantastic work dude. You are like my idol

Awwww, shucks. We'll have to start a mutual admiration society, because I feel the same way about you!

No "three strikes" in this Boxing Match. I suspect I'll have to go 15 rounds or so before I can claim a decisive victory for the match.

 

[Curvie Girlie]

Yes, what you say is definitely true. I shouldn't blame them. It's just sad that almost everyone doing that particular exercise has bad form. I don't think any other exercise in the gym is as "abused" that way.

When I'm doing my squats, it's a constant struggle to maintain good form, go to parallel, AND concentrate on the real parts of the body I should be. It's easy to get lazy and put more strain on, say, your hips than glutes and hammies. I hope I'm making sense. Also, beathing, too. Let me just say I have to concentrate, because a few done correctly is worth more than a bunch done incorrectly.

 

[TomO]

When I'm doing my squats, it's a constant struggle to maintain good form, go to parallel, AND concentrate on the real parts of the body I should be. It's easy to get lazy and put more strain on, say, your hips than glutes and hammies. I hope I'm making sense. Also, beathing, too. Let me just say I have to concentrate, because a few done correctly is worth more than a bunch done incorrectly.

Yes, squats and deadlifts take a lot of concentration, which is one of the reasons I like them. For both, I do 3 sets of warmups before I even get to my working weight. I do 1 set of 5 with just the bar. That helps me work out the kinks in my hip flexors (wait till you get my age, you'll know what that's all about! ). Then I add a couple of 25 lb. plates and do another set and concentrate on form. By the end of the 3rd warmup set, I'm ready to go.

 

[TomO]

Workout Log - 5/24/2007

Cardio Coach Vol. 6 (candace)
62 minutes
1,021 calories
Max. HR: 165 (98% of max)
Avg. HR: 136 (80% of max)

Here's the workout image from today:
View attachment 3564
The last time I did this one was on May 8:
View attachment 3565

I must be getting in better cardio shape, because I was able to increase the speeds on several of the sets, yet my HR, at least on the first 2 sets, was significantly lower than it was on May 8. On the 3rd and 4th sets, I really started pushing it. In fact, on the last sprint of the last set, my HR went all the way up to 165, which is 98% of my max. I just about keeled over after that last set, but I was pretty stoked that I could push it that hard after 45 minutes of intervals.

All in all, another great workout!

 

[Blancita]

Excellent job TomO. I'm such a rickety mess right now..what with my back often hurting and my knees constantly popping and locking (and I'm not trying to dance here). I never used to warm up like that before my squats and other leg work. I will remember to do that when I go back to lifting in a few months. In the meantime I'm going to see a chiropractor again. I tried this for three visits but felt like it wouldn't work. What's your opinion on chiropractors?

 

[TomO]

Excellent job TomO. I'm such a rickety mess right now..what with my back often hurting and my knees constantly popping and locking (and I'm not trying to dance here). I never used to warm up like that before my squats and other leg work. I will remember to do that when I go back to lifting in a few months. In the meantime I'm going to see a chiropractor again. I tried this for three visits but felt like it wouldn't work. What's your opinion on chiropractors?

Sorry to hear about your back and knees -- bummer!

My wife swears by chiropractors, while I swear at them. I think this stems from a bad experience I had about 15 years ago. I was having a lot of pain in my left arm -- so bad it was keeping me up at night. I went to a couple of doctors, and they had no idea what it was. Then I went to a chiro, and he was going to do that neck twisting routine on me, but I refused. I found out I had a herniated disk in my neck, and that idiot would have paralyzed me.

I guess I also don't like the whole idea of constantly coming back for "adjustments." The ones I've been to invariably trot out an x-ray showing you that your spine is "curved" and "out of alignment." Well, it turns out that everyone's spine is "curved" and "out of alignment." To me, it was just a huckster way to keep me coming in there every month and paying $50 each time.

Like I say, my wife swears by them. I think that if you do regular exercise, you'll be a lot better off and stay perfectly "adjusted" at the same time.

 

[TomO]

Friday, May 25, 2007

Weight 234.2 - Round 4, Day 15

Went slightly overboard on food yesterday - 2,944 calories:
Fat 130 gm, 39%; 31 gm saturated, 9%
Carbs: 372 gm, 46%, 51 gm fiber
Protein: 95 gm, 12%
Alcohol: 0

Ate a lot of fruit yesterday, contributing to the imbalance between carbs and protein. Then, just to make it worse, we went to Souplantation, where I did fine on the salad, but then treated myself to some apple pie with nonfat ice cream on top. Still I knew I would still have a good deficit for the day, and I did - 417 calories.

The month to date deficit is now 11,286 calories, and the accumulated deficit in this Round is 6,733 calories, about half of what I need for a win.

This weekend we're going up to Santa Barbara, so I wont be logging on or counting calories precisely for that matter. I plan to do a little hiking, and then pick up on my exercise routing back on Monday.

Hope everyone has a great Memorial Day weekend!

 

[Steve]

When I'm doing my squats, it's a constant struggle to maintain good form, go to parallel, AND concentrate on the real parts of the body I should be. It's easy to get lazy and put more strain on, say, your hips than glutes and hammies. I hope I'm making sense. Also, beathing, too. Let me just say I have to concentrate, because a few done correctly is worth more than a bunch done incorrectly.

You should be going below parallel.

 

[bethann1156]

Then, just to make it worse, we went to Souplantation, where I did fine on the salad, but then treated myself to some apple pie with nonfat ice cream on top.

That is where we are going tonight! So many delicious choices....my weakness is the blueberry muffins! I usually just have a big salad, dressing on the side (with the dip the fork in the dressing trick) and a small bowl of chili (and a muffin, of course).

Have fun in Santa Barabara! Enjoy your weekend!

 

[TomO]

I think the main thing to stay away from there is their pre-made salads. Have you ever watched them make those things? They put HUGE amounts of dressing in them. I actually added up everything in FitDay, and found you can make a giant plate of salad, along with two of those containers of chicken breast, plus 2 tblsp. of oil & vinegar, for less than 700 calories. So that still gives you room to cheat on their goodies.

Have a great meal tonight! We'll probably be going to our favorite place -- a great little Vietnamese restaurant along Hwy. 1, called Kim's. I generally have lemon grass beef wrapped in lettuce -- a great low cal, high protein meal.

 

[bethann1156]

I think the main thing to stay away from there is their pre-made salads. Have you ever watched them make those things? They put HUGE amounts of dressing in them. I actually added up everything in FitDay, and found you can make a giant plate of salad, along with two of those containers of chicken breast, plus 2 tblsp. of oil & vinegar, for less than 700 calories. So that still gives you room to cheat on their goodies.

Have a great meal tonight! We'll probably be going to our favorite place -- a great little Vietnamese restaurant along Hwy. 1, called Kim's. I generally have lemon grass beef wrapped in lettuce -- a great low cal, high protein meal.

Yeah, I usually take a tiny bit of the won ton chicken happiness salad and the rest is raw veggies...no chicken...but I like the garbanzo, kidney and green beans and some cheese sprinkled over. I use their house dressing.

I'm eating lighter today to compensate for dinner calories...I should do okay.

Your dinner sounds good, too! I've never eaten Vietnamese food.

 

[CoachCrimson]

tom, hope you have a good weekend. glad to hear that you arent using a mini-vacation as an excuse to just let yourself go and do as you please. though hopefully at this point, what you please is eating right and exercising anyways, lol! that is the point of a lifestyle change after all anyways right? to want to be healthy, instead of just feeling a need to be. oh the power of wants and needs, and now i ramble in someone else's journal too, lol.

hiking is a great form of exercise, partially because its fun and inspiring. hoping to get a chance to get into the adirondacks some this summer myself. always wanted to conquer a mountain that bears my own name. fun fact, did you know the adirondacks national park is larger than 5 of the major western parks put together? lol, shameless plugs...

 

[Curvie Girlie]

For both, I do 3 sets of warmups before I even get to my working weight. I do 1 set of 5 with just the bar. That helps me work out the kinks in my hip flexors (wait till you get my age, you'll know what that's all about! ). Then I add a couple of 25 lb. plates and do another set and concentrate on form. By the end of the 3rd warmup set, I'm ready to go.

Sounds like you're very careful! Man you're smart! I hope to be as wise as you at 48

C

Here's the workout image from today:

I must be getting in better cardio shape, because I was able to increase the speeds on several of the sets, yet my HR, at least on the first 2 sets, was significantly lower than it was on May 8. On the 3rd and 4th sets, I really started pushing it. In fact, on the last sprint of the last set, my HR went all the way up to 165, which is 98% of my max. I just about keeled over after that last set, but I was pretty stoked that I could push it that hard after 45 minutes of intervals.

All in all, another great workout!

WOW! I can't even GET to 98% of my max--my effin' heart rate just doesn't get very high lately--even if I'm jumping up and down repeatedly. I think high knees does, though--that is some hard shit!

You should be going below parallel.

I do, sometimes, but I've been concentrating on high weight. You're right--I'm going to lighten up the weight and go below parallel on Monday.