Fit by 60! - TomO's Pledge

Curvie Girlie said:
Nah, it would be Father-and-Son-ish!
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You mean I look older than Steve?? :(

dbutterfield said:
Tom,
Thank you for stopping by in my journal. If I can keep a quarter of the stats you keep I would consider is a success. I am trying to do better though.
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LOL, don't be fooled! Stats feed my obsessions, that's all. Only keep the stats that are meaningful and helpful to YOU. Everything else is just fluff. And success is sticking to your path, not tracking your progress, though that can help with your motivation, for sure.

Miss Ladybug said:
LOL. Oh I would love to see that picture!! I used to ride a tandem when I was a teenager, those are a lot of fun. LOL LOL I'm just visualizing that picture in my head of you and Steve heading off together in the beautiful hills of CA on a gorgeous sunset evening. LOL LMAO!! that's just too much!
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As long as Steve is in the front. That way he can't look and see that I'm letting him do all the work. :)

Miss Ladybug said:
It's all about you!!! Oh and Tom, hey you are two hot guys how could we not sit and talk about you guys. LOL LOL It's about time the guys got a little. WOW that didn't come out right.
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I suspect Steve has no problem in that department. And since it's squat/deadlift day, I would rather rest! :D

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Today's workout:

Weights 2:
View attachment 4147

I really struggled through this. The squats were sooooo hard, even though I was 15 lbs. less than last time. In fact the whole damn workout was tough. I'm glad I did it, but I'm tired now!

33 minutes
335 calories

Too tired for any cardio today.
 
You know Tom, I hear you say it was a hard squat day, but pat yourself on the back, because as hard as you know it's going to be, you STILL DO IT!! So many times I've caught myself trying to change certain workouts I hate doing, because it's just a blah day, but to be able to stick to it, even if it's hard as hell and you hate it, that's pure determination. I just want HALF of what you got, Oh I admire you.! **Kim sits in admiration of Tom**** Have a great weekend, hope you get to ride some more and enjoy some pretty outdoors!
 
Sorry about the father/son comment, I hate to see that frowny-face :( Um, do you think you are due for a rest week? I mean, I'm not one to talk, I haven't taken more than 3 days off working out since December! But if you're so tired, and after all that biking.......I really don't know, do you have plans for a rest week?
 
Miss Ladybug said:
You know Tom, I hear you say it was a hard squat day, but pat yourself on the back, because as hard as you know it's going to be, you STILL DO IT!! So many times I've caught myself trying to change certain workouts I hate doing, because it's just a blah day, but to be able to stick to it, even if it's hard as hell and you hate it, that's pure determination. I just want HALF of what you got, Oh I admire you.! **Kim sits in admiration of Tom**** Have a great weekend, hope you get to ride some more and enjoy some pretty outdoors!
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You are so sweet, Kim. Yes, yesterday was tough; today was even tougher I think, because I had a really hard time sleeping. My legs were cramping up all night long. At one point I woke up because I was having a dream that my leg was caught in some sort of trap for wild animals. In my dream, it was killing me! Then I woke up and realized that my leg was totally cramped up. It seemed like every time I got to sleep, I'd cramp up again.

Curvie Girlie said:
Sorry about the father/son comment, I hate to see that frowny-face :( Um, do you think you are due for a rest week? I mean, I'm not one to talk, I haven't taken more than 3 days off working out since December! But if you're so tired, and after all that biking.......I really don't know, do you have plans for a rest week?
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LOL, I'm just kidding you, Val. :D No way I can hide all my gray hair!

I think I have one more month of exercise, and then I'm due for a week off.

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Workout Log - Friday, July 27

I was pretty wiped out today, so I decided to really take it easy on the bike ride. I went for a couple of hours on a relatively flat route, at a very mild 13.5 miles an hour. I covered 26.9 miles in the 2 hours, and expended 1,076 calories. I started cramping up at the end, so when I got home, I took a couple of electrolyte replacement tablets and made myself a nice protein shake. I'm hoping that will straighten my body out a bit.

My weight was up again this morning, to 225.8. I wish the Scale Gods would make up their minds and settle on a number, but that's the way they like to operate.

I've got a big challenge this weekend - 2 family parties to go to, and I'm sure there will be tons of food I shouldn't eat. We'll see how I do.
 
Mornin Tom! Hope you have a great week-end and enjoy your family parties...your leg cramps sound like..well just "ouch"...you know pain is bad when it invades your dreams.

I hesitate saying this next bit, 'cause I KNOW you know your body better than most...but do you think it's possible that your recent tiredness, scale fluctuations, cramps, etc. might be telling you that your body is saying it's ready for a ready for a serious rest/recharge slightly ahead of your schedule?
 
Good morning Tom!

Hope you are feeling good this morning and enjoy your family get-together...we are having one today too! :) I did great last night and feel strongly motivated to stay on track today too! :) *Passing some of my willpower your way*
 
cym said:
Mornin Tom! Hope you have a great week-end and enjoy your family parties...your leg cramps sound like..well just "ouch"...you know pain is bad when it invades your dreams.

I hesitate saying this next bit, 'cause I KNOW you know your body better than most...but do you think it's possible that your recent tiredness, scale fluctuations, cramps, etc. might be telling you that your body is saying it's ready for a ready for a serious rest/recharge slightly ahead of your schedule?
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Hi, cym. See below. I'm not sure it's time for a full blown week off, but a couple of days probably won't hurt.. . .


bethann1156 said:
Good morning Tom!

Hope you are feeling good this morning and enjoy your family get-together...we are having one today too! I did great last night and feel strongly motivated to stay on track today too! *Passing some of my willpower your way*
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Thanks, Beth. I'm really happy you did so well, and that the motivation is kicking in. I'll need the willpower tonight, so thanks!
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Weight: 225.6 - Yep, it looks like this may be where Round 7 is actually going to start. I'll give it a few more days to see for sure.

Had problems sleeping again last night. I was cramping up in my instep and the top of my feet. Talk about a hard cramp to get rid of! You can't just walk those off easily. They completely woke me up around 1 am, and I had to walk around for 20 minutes or so until I got rid of them.

I think I'm going to take it easy this weekend. My legs are totally toast. Steve's off getting drunk, so he won't notice, anyway. :D

Yesterday's stats:
Food - 2,945 calories
Fat: 104 gm, 32%; 19 gm saturated, 6%
Carbs: 328 gm, 38%; 71 gm fiber
Protein: 183 gm, 25%
Alcohol: 21 gm, 5%

NARM: 2,296 c
Exercise: 1,076 c
Daily Deficit: 427 c
Deficit for July: 13,051 c

That's the highest deficit I've had in a single month, the equivalent of 3.7 lbs., so I'm not going to worry too much about taking a couple of rest days.
 
Good idea about the rest, you seriously deserve it with all that biking you do on such a consistent basis. Enjoy your weekend and the parties. Eat smart but do enjoy a bit of the treats while there.
 
TomO said:
Hi, cym. See below. I'm not sure it's time for a full blown week off, but a couple of days probably won't hurt.. . .




Thanks, Beth. I'm really happy you did so well, and that the motivation is kicking in. I'll need the willpower tonight, so thanks!
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Weight: 225.6 - Yep, it looks like this may be where Round 7 is actually going to start. I'll give it a few more days to see for sure.

Had problems sleeping again last night. I was cramping up in my instep and the top of my feet. Talk about a hard cramp to get rid of! You can't just walk those off easily. They completely woke me up around 1 am, and I had to walk around for 20 minutes or so until I got rid of them.

I think I'm going to take it easy this weekend. My legs are totally toast. Steve's off getting drunk, so he won't notice, anyway. :D

Yesterday's stats:
Food - 2,945 calories
Fat: 104 gm, 32%; 19 gm saturated, 6%
Carbs: 328 gm, 38%; 71 gm fiber
Protein: 183 gm, 25%
Alcohol: 21 gm, 5%

NARM: 2,296 c
Exercise: 1,076 c
Daily Deficit: 427 c
Deficit for July: 13,051 c

That's the highest deficit I've had in a single month, the equivalent of 3.7 lbs., so I'm not going to worry too much about taking a couple of rest days.
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Wow! That is pretty impressive.

Those cramps sound horrendous!! I'm glad you're going to give yourself a little spell.
 
Hi Felici. Yeah, they're a real bummer. One of the joys of being over 50, I guess. I got rid of them for a few months, but I think my legs are really fatigued at this point.
 
Sunday, July 29, 2007

Curvie Girlie said:
Sorry about the cramps--I'm inpressed, only 2 hours for all those miles!!! You're FAST!!
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Thanks, Val. Actually, 12.5 mph really is a pretty leisurely pace, especially on fairly flat ground. . .
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Yesterday I went to have my body fat measured in a dunk tank, i.e. hydrostatically. I really wanted to see if my handheld Omron monitor was anything close to reality. Unfortunately, I found it was 2 points too low, so instead of being 23.3% body fat, I'm actually 25.3% body fat. So, that means an adjustment of all my goals.

Weight: 225 lbs.
Body Fat Pctg: 25.3%
Fat Mass: 56.9 lbs.
Lean Mass: 168 lbs.
Target Body Fat Pctg: 14%
Goal Weight: 195.4 lbs.
Sustainable Deficit: 569 calories

14% body fat would put me in the "very healthy" range for my age. Even though it's 5 lbs. more than I was originally planning to lose, I'm not going to change my goal -- I still plan to do this by my 60th birthday in 2008.

Last night we went to the 2nd family party -- actually a 25th wedding anniversary for a couple of close friends of the family. Their son organized a total surprise party for them with 250 guests, and they really were surprised. It was at a Hilton, and though the room was nice, I think it was one of the worst dinners I'd ever had. The meat was so tough you could barely chew it, the vegetables were overcooked, the fish was fried in a slimey batter, accompanied by a watery pesto sauce. Their son was totally ripped off in that respect. Still, it was a wonderful party and everyone had a terrific time. I just mention the food because it wasn't hard to watch what I ate, LOL. Eating that meat was like doing dental squats!

I know I cycle a lot, but one thing I don't want to do is end up looking like that guy who was kicked out of the Tour de France, Michael Rasmussen. Wow, that guy looks like a sad example of what happens when you don't have a balanced exercise program. Gross!
View attachment 4165
 
Monday, July 30, 2007

Blancita said:
Who does that body fat test and is it expensive?
Glad you had fun at the party. Sometimes bad food is a blessing.
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Blancita, it was a local company. A PT rented a mobile unit for the day, and my ex-PT hooked me up. You might be able to call your local gyms and see if they are offering anything like that.

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I had another rest day yesterday, trying to get rid of the muscle soreness and cramps. I actually slept through the night, with no cramping, and my legs, while still sore, are improving.

That's one of the biggest differences in getting older: it's not that you can't do a lot of the stuff you did when you were 30; it's that it takes 3 times a long to recover. That's even with someone like me, and I'm OK with actually proclaiming that I'm "in shape." Still fat, yes, but as capable as any guy my age of doing some hard exercise. It's the recover time that's throwing me off.

It probably started when I did the century ride last Sunday, and then continued to ride during the week, and on top of that did squats and deadlifts on Wednesday. By Thursday, I think my body just went on strike.

Anyway, here's yesterday's stats:

Food: 1,901 calories
Fat: 71 gm, 32%; saturated 10 gm, 4%
Carbs: 217 gm, 45%; 26 gm fiber
Protein: 90 gm, 19%
Alcohol: 12 gm, 5%

I didn't feel like eating dinner last night, so I just had a yogurt dessert with lots of fruit and nuts. I had a big lunch with lots of fish, and that filled me up. Also, I was munching on nuts a lot yesterday, so that's why fat was pretty high.

NARM: 2,299 c
Exercise: 0
Daily Deficit: 398 c
Deficit for July: 13,146 c

Wednesday is the day of reckoning for July's goals; I'm not worried, though. I think I did pretty well this month, and I'm quite happy with my progress.
 
WOW, sounds like a few crazy nights of sleep Tom, I'm sorry!! Did you up your potassium?? Maybe you need a little more to help smooth out those leg cramps, OUCH!! Maybe it's time to have a little R&R, Maybe it's the combo of the heavy bike riding and the major squat training. Your legs are screaming for a break. Time to check them into the Marriott for a little rest. Hope it gets better soon!! I'll check in later gator!!
Kim
 
Morning Tom, interesting stuff with the hydrostatic weighing.

With the legs, next change up we'll probably back off them a bit. Especially with the increased cardio through the car sale/bike purchase.
 
Thanks Kim -- I'm going to check in now with Coach Steve about this matter -- not sure whether to take another day of rest or start pushing it again.
 
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