I nearly forgot. I managed to get on the scales yesterday morning. 205 pounds. Which is not bad in a sense. I thought I was at 200 and was sure no real loss had occurred yet. However, knowing isn't always the same as having to actually see it and confirm it. And it sucks. This is why I avoid the scale as long as possible and then only hit it weekly.
Here I am, on the road again
- Thread starter MGR1
- Start date
Today was a bad day for me. Was supposed to be a cardio day today and my motivation started off at zero. I slept in, checked my email, was about to dress out and got a call from a family member in need of technical assistance.
An hour or two later we finish up and I am so unmotivated - and it is hot and muggy, and my legs are achy, and it's the 4th and I want a free day - that I skip the jog/bike/hike in favor of a trip to the grocery and liquor stores.
Had the last of the 3 burgers from last night for my 1st meal (I ate another burger last night that I forgot to log). Followed it with a banana. Also poured a huge coke, but got roughly 12 or 15 oz in and had to pour the rest out.
Grocery store was swamped worse than I expected and I was running late to work so I ended up at work unprepared. Two small slices of thin crust pizza and 2/3 or 3/4 of a 12 can of coke.
Came home and cleaned up, fired up the oven, range top, and the grill. made cookies (had 3 at exactly a rounded tablespoon in size). Steamed brocolli and mashed it with neufchatel cheese. Grilled a lb of ground lamb into burgers and ate one. Grilled nearly a pound of salmon and sampled a small bit for quality sake. I know it was over a cup of the brocolli, and doubtful I am that it was anything over 1.5 cups. Nursed a small long island tea while cooking and had a 12 ozish glass of coke with the food.
Oh yeah, the lamb burger was just the patty. No bun, cheese etc. And very tasty. If you read this and aren't squeamish about eating meat and haven't tried it I highly recommend it. Succulent and juciy, it fell apart of my fork even after cooking it thoroughly. Also- your first self-grilled piece of salmon coming off the coals dead right? Priceless.
I almost need to keep prebagged, temperature-safe snacks in the glove box of the car. And maybe start stocking string cheese sticks again.
I felt really bad about the number of cokes today, and even worse about the pizza. It was so bad and I was so hungry I nearly begged Corey (the shift runner tonight) for a medium six cheese with pepperoni on the way out the door. Stupid junk cravings and free (junk) food available through work makes for a bad combo sometimes.
But I toughed it through for the lamb and broccoli. So maybe a half-right day on the food and a slacker day on the exercise. Which means I'll be telling myself that 22% right is better than zip so I can sleep tonight.
I just broke out my old body fat analyzer. It's just a hand held electro-resistance type, but somewhere close is better than no clue right? According to it I am 26.6 percent body fat. Disgusting, at least on a personal level. But I knew it was probly 25 or better, so it could have been 30 percent I suppose. Between the BFA and the scales I now officially hate all such gadgets. Or maybe loath or fear is a better term.
I don't work until 5 tomorrow, so I am going to try and chill until 1 or maybe 2 and call it a night so I can still get up early enough to eat right and maybe grab both a cardio session and a weight session. If I just hike or maybe even bike I will be okay for a jog the next day so I get back on track for at least 5 sessions this week.
Sooner or later I think I will split it up some and end up doing some weights and some cardio all 5 of my weekly working days. I don't have enough gear to split into push/pulls very effectively (at least IMO) so I normally do back/bis, chest/tris, and back/shoulder.
I could go 6 days to do each twice in rotation all week or just rotate through one group as a single session each week. (e.g. one week back/bis gets a single working, so slot chest/tris for light duty the next week). I doubt I'll do that though, as I like 2-3 sessions per muscle group each week as a minimum.
Most likely 6 strength days a week or split back/shoulder up some across the other two days and then make it my last weight session of the week. Then I have to decide whether to go for a grueling long session with a short rest and refuel before the cardio, or if I try to workout twice a day. Decisions, decisions.
Alrighty, enough of the wall of text for the night. I'll see you tomorrow.
An hour or two later we finish up and I am so unmotivated - and it is hot and muggy, and my legs are achy, and it's the 4th and I want a free day - that I skip the jog/bike/hike in favor of a trip to the grocery and liquor stores.
Had the last of the 3 burgers from last night for my 1st meal (I ate another burger last night that I forgot to log). Followed it with a banana. Also poured a huge coke, but got roughly 12 or 15 oz in and had to pour the rest out.
Grocery store was swamped worse than I expected and I was running late to work so I ended up at work unprepared. Two small slices of thin crust pizza and 2/3 or 3/4 of a 12 can of coke.
Came home and cleaned up, fired up the oven, range top, and the grill. made cookies (had 3 at exactly a rounded tablespoon in size). Steamed brocolli and mashed it with neufchatel cheese. Grilled a lb of ground lamb into burgers and ate one. Grilled nearly a pound of salmon and sampled a small bit for quality sake. I know it was over a cup of the brocolli, and doubtful I am that it was anything over 1.5 cups. Nursed a small long island tea while cooking and had a 12 ozish glass of coke with the food.
Oh yeah, the lamb burger was just the patty. No bun, cheese etc. And very tasty. If you read this and aren't squeamish about eating meat and haven't tried it I highly recommend it. Succulent and juciy, it fell apart of my fork even after cooking it thoroughly. Also- your first self-grilled piece of salmon coming off the coals dead right? Priceless.
I almost need to keep prebagged, temperature-safe snacks in the glove box of the car. And maybe start stocking string cheese sticks again.
I felt really bad about the number of cokes today, and even worse about the pizza. It was so bad and I was so hungry I nearly begged Corey (the shift runner tonight) for a medium six cheese with pepperoni on the way out the door. Stupid junk cravings and free (junk) food available through work makes for a bad combo sometimes.
But I toughed it through for the lamb and broccoli. So maybe a half-right day on the food and a slacker day on the exercise. Which means I'll be telling myself that 22% right is better than zip so I can sleep tonight.
I just broke out my old body fat analyzer. It's just a hand held electro-resistance type, but somewhere close is better than no clue right? According to it I am 26.6 percent body fat. Disgusting, at least on a personal level. But I knew it was probly 25 or better, so it could have been 30 percent I suppose. Between the BFA and the scales I now officially hate all such gadgets. Or maybe loath or fear is a better term.
I don't work until 5 tomorrow, so I am going to try and chill until 1 or maybe 2 and call it a night so I can still get up early enough to eat right and maybe grab both a cardio session and a weight session. If I just hike or maybe even bike I will be okay for a jog the next day so I get back on track for at least 5 sessions this week.
Sooner or later I think I will split it up some and end up doing some weights and some cardio all 5 of my weekly working days. I don't have enough gear to split into push/pulls very effectively (at least IMO) so I normally do back/bis, chest/tris, and back/shoulder.
I could go 6 days to do each twice in rotation all week or just rotate through one group as a single session each week. (e.g. one week back/bis gets a single working, so slot chest/tris for light duty the next week). I doubt I'll do that though, as I like 2-3 sessions per muscle group each week as a minimum.
Most likely 6 strength days a week or split back/shoulder up some across the other two days and then make it my last weight session of the week. Then I have to decide whether to go for a grueling long session with a short rest and refuel before the cardio, or if I try to workout twice a day. Decisions, decisions.
Alrighty, enough of the wall of text for the night. I'll see you tomorrow.
Slept in something awful today. So jumped on the weights after a glass of water and some email checking time (to let my systems get mostly up and running).
Triceps: Standing triceps extension with a 20 pounder in each hand. I keep them pressed together to keep elbows at a moderate angle - neither too close in or too far out. I also try not to move anything but the upper arms/forearms.
Dumbbell Triceps Extension
Shoulders: Seated dumbbell shoulder press. I rotate the arms so that 1/2 the reps are palms facing each other and the other 1/2 are palms forward
Dumbbell Shoulder Press
Back: Lat pulldowns. Mostly overhand, occasionally underhand. 80 lbs for now.
Lat Pulldown Exercise | Back Workout Exercises
Chest: standard bench, not even going to bother with a link. Flat back, inclines or declines will be noted when they (rarely) occur. Grip varies based on author's feelings on the matter each time under the bar.
Biceps: same as bench, standard dumbbell curls, standing. Focusing hard on proper form such as not kicking in with back or flexing anywhere else.
Forearms: just a ghetto version of the below, with 8 lbs on it.
Cable Roller Wrist Flexion
So, here we go for the day.
lats-20, shoulder-10, tris-10, bis-6 (the 30s are kicking my backside), forearm-1, chest 8 @ 135
3 minute rest
lats- 15 (really emphasized the back and my shoulders gave out early), shoulder-10, tris-10, bis-6, forearms-1, chest-9
3 minute rest
tris-10, bis-6, shoulders-10, forearms-1, bench-8, back-15 overhand + 5 underhand
4 minute rest
back- 12 (no juice left), chest- 8, shoulder-8 (low juice), bis-10 with the 20s,
tris-10, forearms-1
38 1/2 minutes total
Finished with a 4-5 oz portion of the grilled salmon from last night, with around 3/4-1 cup of the brocolli. Also, chocolate milk. Will finish the day's nutrition after work.
Triceps: Standing triceps extension with a 20 pounder in each hand. I keep them pressed together to keep elbows at a moderate angle - neither too close in or too far out. I also try not to move anything but the upper arms/forearms.
Dumbbell Triceps Extension
Shoulders: Seated dumbbell shoulder press. I rotate the arms so that 1/2 the reps are palms facing each other and the other 1/2 are palms forward
Dumbbell Shoulder Press
Back: Lat pulldowns. Mostly overhand, occasionally underhand. 80 lbs for now.
Lat Pulldown Exercise | Back Workout Exercises
Chest: standard bench, not even going to bother with a link. Flat back, inclines or declines will be noted when they (rarely) occur. Grip varies based on author's feelings on the matter each time under the bar.
Biceps: same as bench, standard dumbbell curls, standing. Focusing hard on proper form such as not kicking in with back or flexing anywhere else.
Forearms: just a ghetto version of the below, with 8 lbs on it.
Cable Roller Wrist Flexion
So, here we go for the day.
lats-20, shoulder-10, tris-10, bis-6 (the 30s are kicking my backside), forearm-1, chest 8 @ 135
3 minute rest
lats- 15 (really emphasized the back and my shoulders gave out early), shoulder-10, tris-10, bis-6, forearms-1, chest-9
3 minute rest
tris-10, bis-6, shoulders-10, forearms-1, bench-8, back-15 overhand + 5 underhand
4 minute rest
back- 12 (no juice left), chest- 8, shoulder-8 (low juice), bis-10 with the 20s,
tris-10, forearms-1
38 1/2 minutes total
Finished with a 4-5 oz portion of the grilled salmon from last night, with around 3/4-1 cup of the brocolli. Also, chocolate milk. Will finish the day's nutrition after work.
Alrighty, a clean food day (even if my beverages weren't perfect)!!
After the salmon earlier I went to work where I snacked a little on a mixed fruit bowl (pineapple, strawberry and kiwi) from Publix until dinner time.
Dinner was roughly 5 oz patty of grilled ground lamb with a 1/2 c. baby carrots and a (20g protein) single whey scoop in around 12 or 15 oz of milk.
Came home, at most of the remaining salmon (probly put down 5-6 oz easy) and more of the brocolli - maybe a 3/4 c. or c.
Wanted some pizza so bad tonight. And the problem is that it isn't hunger cravings. I ate the lamb and carrots and an hour later (or less) I was slavering over pizza. It's like my body is so used to junk that every second day or so it starts protesting for some. I know it probly just feels like that, but feel like that it does.
Also stopped at Publix on the way home from work so I could get more groceries. Organic nanners, a peach, organic brocolli, and (.96) a lb of ground chuck - 20 percent fat. I know that's still highish, but I heard anything under 25% was bad on the grill and I am hardly the grill master yet.
Tomorrow will be crazy, as I work a split (unless I count on it and skip am cardio for an afternoon session) so I know I need to bring in plenty of clean grub with me. I can do it.
Oh yeah, I did have more coke with dinner tonight too, but the bottle is almost gone so I should be able to taper it off more from here.
After the salmon earlier I went to work where I snacked a little on a mixed fruit bowl (pineapple, strawberry and kiwi) from Publix until dinner time.
Dinner was roughly 5 oz patty of grilled ground lamb with a 1/2 c. baby carrots and a (20g protein) single whey scoop in around 12 or 15 oz of milk.
Came home, at most of the remaining salmon (probly put down 5-6 oz easy) and more of the brocolli - maybe a 3/4 c. or c.
Wanted some pizza so bad tonight. And the problem is that it isn't hunger cravings. I ate the lamb and carrots and an hour later (or less) I was slavering over pizza. It's like my body is so used to junk that every second day or so it starts protesting for some. I know it probly just feels like that, but feel like that it does.
Also stopped at Publix on the way home from work so I could get more groceries. Organic nanners, a peach, organic brocolli, and (.96) a lb of ground chuck - 20 percent fat. I know that's still highish, but I heard anything under 25% was bad on the grill and I am hardly the grill master yet.
Tomorrow will be crazy, as I work a split (unless I count on it and skip am cardio for an afternoon session) so I know I need to bring in plenty of clean grub with me. I can do it.
Oh yeah, I did have more coke with dinner tonight too, but the bottle is almost gone so I should be able to taper it off more from here.
Monday July 6th, 2009
Exercise
45 minutes dead on of cardio. Still more walking than jogging, but still some jogging in there. My legs doth protest later from the workout. But not in a bad, you overdid it sort of way
Food
Sigh. I started off okay I thought.
Low carb breakfast bowl and OJ from Hardees
1/2 c. carrots
milk (12-15 oz range) with 1x (20g protein) scoop whey, peach, 1/2 a grilled chicken breast (the packs of chicken were all close to 2 pounds and 3 breasts per for an avg of 10.6 oz or so per breast)....so 5 oz or so chicken
1/2 c. carrots
clif mojo dipped bar
1/2 large Arby's roast beef with top bun tossed and small sweet tea
And then I fell off the rails. I get tired of people catching me shopping after work in my uniform and asking me where their pizza is. So I snagged a medium thin crust with 6 cheese on all and peperoni on half to take with me. Of course 3 stores on the way home and not a single comment. So I ate 1/2 a medium pizza. And then tossed most of it back into the toilet when it upset my stomach 20 or so minutes later.
PLEASE NOTE: I was not thinking about it, willing it, or "encouraging" it with my fingers. I am not bulimic and do not want any worriers out there.
Later I ate the rest of the roast beef off the remaining 1/2 sandwich since I didn't keep much of the pizza down.
This kinda perplexes me, since I have been known to eat a whole large (original crust) pizza in a single night. Maybe my physiology is adjusting to healthier eating already?
It also upsets me, as after 5 or 6 weeks of trying I am still not stable enough to avoid a pizza incident of this magnitude. Also, I am trying to decide if I would rather eat like one junky snack every day or so or just do what i used to- set aside one free eating day a week.
Tuesday July 7th, 2009
Food
Chocolate milk and a clif mojo dipped bar for breakfast
12-15 oz milk with 1x (20g protein) scoop of whey and 1/2-3/4 c. cottage cheese
Apx. 4 oz. chicken breast-grilled, and maybe 1/2 c or so of the brocolli/cream cheese mix.
1 c. carrots
I now have salmon and organic chuck burgers grilling, planning on packing the protein on away soon.
P.S. I gave away all the other chocolate chip cookies and I have had 32 oz of soda today
Exercise
WEIGHT DAY!!
Changed forearms over to wrist curls with 2 x 20 lb DB
tris-10, shoulder-10, bis-7, chest-235 x 8, back-20, forearms-10
3 min rest
shoulder-10, bis-6, tris(SEATED)-10, back-18, chest- 135x8, forearm-10
3-1/2 min rest
tris-10, bis-6, shoulder-10, chest-6, back-18, forearm-10
3 min rest
tris-10, shoulder-10, bis-10 (back to the 20 lb DBs), back-10, bench-9
total time: like 38 minutes, so I can see my speed/stamina increase as the 1st time I did 4 sets it was 45+ minutes to run through it.
Moving into my off days I feel pretty good and sort of run down both in the same. All the crazy split shifts at work wear me down this time of the week, and parts of me - like my calves and shoulders - are very awake and slightly protesting. I did not eat perfect this week, my BMI is the highest ever (and finally over obese), by bodyfat is awful, and my weight is a little higher than I had hoped.
On the other hand- 6 weeks ago I was in even worse shape. Drinking 2 litres of soda a day, eating pizza almost daily, whole pizzas weekly, and practically living on junk food. So I still sleep soundly and almost anticipate some loss this week, even if it's just a pound.
Exercise
45 minutes dead on of cardio. Still more walking than jogging, but still some jogging in there. My legs doth protest later from the workout. But not in a bad, you overdid it sort of way
Food
Sigh. I started off okay I thought.
Low carb breakfast bowl and OJ from Hardees
1/2 c. carrots
milk (12-15 oz range) with 1x (20g protein) scoop whey, peach, 1/2 a grilled chicken breast (the packs of chicken were all close to 2 pounds and 3 breasts per for an avg of 10.6 oz or so per breast)....so 5 oz or so chicken
1/2 c. carrots
clif mojo dipped bar
1/2 large Arby's roast beef with top bun tossed and small sweet tea
And then I fell off the rails. I get tired of people catching me shopping after work in my uniform and asking me where their pizza is. So I snagged a medium thin crust with 6 cheese on all and peperoni on half to take with me. Of course 3 stores on the way home and not a single comment. So I ate 1/2 a medium pizza. And then tossed most of it back into the toilet when it upset my stomach 20 or so minutes later.
PLEASE NOTE: I was not thinking about it, willing it, or "encouraging" it with my fingers. I am not bulimic and do not want any worriers out there.
Later I ate the rest of the roast beef off the remaining 1/2 sandwich since I didn't keep much of the pizza down.
This kinda perplexes me, since I have been known to eat a whole large (original crust) pizza in a single night. Maybe my physiology is adjusting to healthier eating already?
It also upsets me, as after 5 or 6 weeks of trying I am still not stable enough to avoid a pizza incident of this magnitude. Also, I am trying to decide if I would rather eat like one junky snack every day or so or just do what i used to- set aside one free eating day a week.
Tuesday July 7th, 2009
Food
Chocolate milk and a clif mojo dipped bar for breakfast
12-15 oz milk with 1x (20g protein) scoop of whey and 1/2-3/4 c. cottage cheese
Apx. 4 oz. chicken breast-grilled, and maybe 1/2 c or so of the brocolli/cream cheese mix.
1 c. carrots
I now have salmon and organic chuck burgers grilling, planning on packing the protein on away soon.
P.S. I gave away all the other chocolate chip cookies and I have had 32 oz of soda today
Exercise
WEIGHT DAY!!
Changed forearms over to wrist curls with 2 x 20 lb DB
tris-10, shoulder-10, bis-7, chest-235 x 8, back-20, forearms-10
3 min rest
shoulder-10, bis-6, tris(SEATED)-10, back-18, chest- 135x8, forearm-10
3-1/2 min rest
tris-10, bis-6, shoulder-10, chest-6, back-18, forearm-10
3 min rest
tris-10, shoulder-10, bis-10 (back to the 20 lb DBs), back-10, bench-9
total time: like 38 minutes, so I can see my speed/stamina increase as the 1st time I did 4 sets it was 45+ minutes to run through it.
Moving into my off days I feel pretty good and sort of run down both in the same. All the crazy split shifts at work wear me down this time of the week, and parts of me - like my calves and shoulders - are very awake and slightly protesting. I did not eat perfect this week, my BMI is the highest ever (and finally over obese), by bodyfat is awful, and my weight is a little higher than I had hoped.
On the other hand- 6 weeks ago I was in even worse shape. Drinking 2 litres of soda a day, eating pizza almost daily, whole pizzas weekly, and practically living on junk food. So I still sleep soundly and almost anticipate some loss this week, even if it's just a pound.
Off day yesterday. Had one burger from the home grill, the last of the steamed brocolli, 8-9 oz. of salmon (half of 1.15 pounds), a lunch portion of general tso's chicken, 2 bottles of coke, a glass of sweet tea, chocolate milk, and 2or 3 oz of dark chocolate with cranberries and almonds.
Been up an hour and a half or two hours and need to go get moving. Have yet to eat today. It's another off day and I feel blah. I just want to sit in front of the xbox for the rest of the day. Once I finish up sitting in front of the PC that is.
Fortunately, I caught up all of the housework yesterday so I think I can get away with that. Apartment and car are clean. Dishes are squared. My laundry is all done, folded, and put away. I even got some extra hangers at Wal Mart to hang up some stuff I normally wouldn't to get the crap put away and out of sight.
*rambling tangent follows*
It's sad to admit, but my place is so cramped that sometimes I sleep on the couch to avoid the clutter in the bedroom. Most of that is laundry, since I really need another chest of drawers or a nice, spacious dresser. I am trying to keep it even cleaner and reclaim the bedroom full time for better sleep. Hence I am hanging up tshirts and sweatshorts.
*/ramble -off*
Anyways, I guess that's it. Oh yeah, added a ticker to my sig after seeing how many people here really use them. I set my target goal down to 170, since I hit 175 before and still had some room for improvement.
Been up an hour and a half or two hours and need to go get moving. Have yet to eat today. It's another off day and I feel blah. I just want to sit in front of the xbox for the rest of the day. Once I finish up sitting in front of the PC that is.
Fortunately, I caught up all of the housework yesterday so I think I can get away with that. Apartment and car are clean. Dishes are squared. My laundry is all done, folded, and put away. I even got some extra hangers at Wal Mart to hang up some stuff I normally wouldn't to get the crap put away and out of sight.
*rambling tangent follows*
It's sad to admit, but my place is so cramped that sometimes I sleep on the couch to avoid the clutter in the bedroom. Most of that is laundry, since I really need another chest of drawers or a nice, spacious dresser. I am trying to keep it even cleaner and reclaim the bedroom full time for better sleep. Hence I am hanging up tshirts and sweatshorts.
*/ramble -off*
Anyways, I guess that's it. Oh yeah, added a ticker to my sig after seeing how many people here really use them. I set my target goal down to 170, since I hit 175 before and still had some room for improvement.
ymcachick
New member
Yeah, you'll probably want to bring along healthy snacks so you're not caught off-guard in one of those "I'm so hungry I could die moments".
Admittedly, I'm a ps3 junkie, but I've found that if I strap on wrist weights and ankle weights, I don't feel so guilty while indulging in a bit of err fun? Of course the weights only work if you're an animated player. Whenever I play, my hands and feet are all over the place trying to kill or capture something, so I imagine I might be getting a bit of calorie burn in too!
Anyway, seems like you know what you're doing, so best of luck!
Admittedly, I'm a ps3 junkie, but I've found that if I strap on wrist weights and ankle weights, I don't feel so guilty while indulging in a bit of err fun? Of course the weights only work if you're an animated player. Whenever I play, my hands and feet are all over the place trying to kill or capture something, so I imagine I might be getting a bit of calorie burn in too!
Anyway, seems like you know what you're doing, so best of luck!
Thanks ladies. Weights always fall in line before diet for me, but I am getting it whipped into place too.
Stashed a bag of dried apricots in the car last night and it payed off well today, but I'm getting ahead.
Yesterday - off day #2, no exercise
ate a bbq chicken plate (1/4 chicken, white meat, skin on) with fried okra and corn. Ate a single hushpuppy with no butter and went very minimal on the white sauce. Sweet tea. And a slice of chess pie. Mmmm. If ya don't know the stuff, it's basically an egg and sugar custard pie. To die for really.
Then I ate a Digornios flatbread melt. Woohoo for free stuff!!
And I think that was mostly it. Maybe two bottles of (mexican) coca cola through the day. And I want to say I am missing a light snack or two, but maybe not.
Was dreading this morning's weigh-in, but I was down four pounds to 201. Woohoo, I plan on steamrolling 190 in the next 4 or 5 weeks. Also, my bodyfat gizmo says I am down from 26.6 to 25.1. I always take multiple readings to be sure, as it can flux a little, and it did read 25 once and 25.3 once, but 25.1 thrice. It almost isn't fair. I'm not beating myself up that hard yet, and my diet wasn't that clean the last week or so, but goodbye to 5 pound and over a point of BF.
Now, I overslept today and didn't get a proper breakfast. So I snagged around 8 or 9 pieces of the dried apricot (nearly 1/2 c. says the bag) and munched. Then an hour or two later I grabbed roughly 3/4 c (organic, lowfat) cottage cheese and apx. 1/4 c. pineapple chunks.
About to run, will update either before my p.m. shift or when I get home. Salmon and carrots with chocolate milk for PWR. mmmm, mmmmm.
Stashed a bag of dried apricots in the car last night and it payed off well today, but I'm getting ahead.
Yesterday - off day #2, no exercise
ate a bbq chicken plate (1/4 chicken, white meat, skin on) with fried okra and corn. Ate a single hushpuppy with no butter and went very minimal on the white sauce. Sweet tea. And a slice of chess pie. Mmmm. If ya don't know the stuff, it's basically an egg and sugar custard pie. To die for really.
Then I ate a Digornios flatbread melt. Woohoo for free stuff!!
And I think that was mostly it. Maybe two bottles of (mexican) coca cola through the day. And I want to say I am missing a light snack or two, but maybe not.
Was dreading this morning's weigh-in, but I was down four pounds to 201. Woohoo, I plan on steamrolling 190 in the next 4 or 5 weeks. Also, my bodyfat gizmo says I am down from 26.6 to 25.1. I always take multiple readings to be sure, as it can flux a little, and it did read 25 once and 25.3 once, but 25.1 thrice. It almost isn't fair. I'm not beating myself up that hard yet, and my diet wasn't that clean the last week or so, but goodbye to 5 pound and over a point of BF.
Now, I overslept today and didn't get a proper breakfast. So I snagged around 8 or 9 pieces of the dried apricot (nearly 1/2 c. says the bag) and munched. Then an hour or two later I grabbed roughly 3/4 c (organic, lowfat) cottage cheese and apx. 1/4 c. pineapple chunks.
About to run, will update either before my p.m. shift or when I get home. Salmon and carrots with chocolate milk for PWR. mmmm, mmmmm.
Catching up yesterday: did not do carrots with the salmon and choc. milk after my run. Did, however, take a bag to work with a peach and a glass of milk with both a scoop of whey and some chocolate syrup in it. Put all 3 items away during the P.M. shift and then snagged stuff to make a "frito chili pie" for dinner.
Fritos are right out though, so I used a multigrain chip with a leanish chili and 2% cheddar. Also had 24 oz of soda yesterday and a single cinnamon bun/roll.
My run was okay, but not all it could be. My right shin hurt a little for the 1st few minutes - enough to worry me about shin splints. Then I noticed I had not changed shoes. My old runners, from 3 years back, have been sneakers for like 2 years now. They are ratty and blown out, with at least one hole per shoe. I have a new pair of runners that i forgot to change into.
When I discovered my slip I almost quit and just walked, but instead I just pulled it back some. Still got a great workout, and can see improvements over the last few weeks, but tried not to hurt myself.
About to jump on some weights and then grab a light PWR as I am doing lunch with my mom in the next two hours or so. Will update later.
Fritos are right out though, so I used a multigrain chip with a leanish chili and 2% cheddar. Also had 24 oz of soda yesterday and a single cinnamon bun/roll.
My run was okay, but not all it could be. My right shin hurt a little for the 1st few minutes - enough to worry me about shin splints. Then I noticed I had not changed shoes. My old runners, from 3 years back, have been sneakers for like 2 years now. They are ratty and blown out, with at least one hole per shoe. I have a new pair of runners that i forgot to change into.
When I discovered my slip I almost quit and just walked, but instead I just pulled it back some. Still got a great workout, and can see improvements over the last few weeks, but tried not to hurt myself.
About to jump on some weights and then grab a light PWR as I am doing lunch with my mom in the next two hours or so. Will update later.
Continuing with the circuit style weights today. I like it as I can cram more work into less time AND it improves the (however slight) cardio element of the workout.
30s on the curls until set 4, where I dropped to 20s
wrist curls with 20s for forearms
flat bench @ 135 for all chest work
back still at 80 (listed in overhand/underhand reps)
t(riceps) - 10, b(iceps) - 6, s(houlders) - 10, f(orearms) - 10, c(hest) - 8, b(ac)k - 15/5, 3 minute rest
t - 10, b - 6, s - 10, f - 11, bk - 15/5, c - 8, 3 minute rest
t - 10, b - 5, s - 10, f - 10, c - 9, bk - 20, 3 min. rest
t - 10, b - 10, s - 10, f - 10, bk - 10, c - 8, 41 min. total
Did lunch with Mom. Hit a buffet, but it was an indian buffet. I grabbed a full plate and a very small second helping.
1st plate was a light coating of the veg. beryani (sp?) with a single piece of chicken tandoori (indian bbq, dry), a vegatable dish similar to a khoorma but slightly less creamy (mixed vegis to include peas and carrots and whatever else, tasty), some chicken tika masala, some zucchini masala, and 2 or 3 little (tablespoon sized ball or so) beggy fritters (yeah, fried).
2nd plate was more chicken tika masala and the mixed veggy dish. Didn't get large servings of anything on either plate and didn't touch much of the second. Part of a sweet tea that tasted like ass in a bottle. Ever had a Brisk? Yeah, that bad.
Chilling til work. Will take in mostly snacky stuff I think. A nanner, more whey-in-milk, and some carrots or nuts.
30s on the curls until set 4, where I dropped to 20s
wrist curls with 20s for forearms
flat bench @ 135 for all chest work
back still at 80 (listed in overhand/underhand reps)
t(riceps) - 10, b(iceps) - 6, s(houlders) - 10, f(orearms) - 10, c(hest) - 8, b(ac)k - 15/5, 3 minute rest
t - 10, b - 6, s - 10, f - 11, bk - 15/5, c - 8, 3 minute rest
t - 10, b - 5, s - 10, f - 10, c - 9, bk - 20, 3 min. rest
t - 10, b - 10, s - 10, f - 10, bk - 10, c - 8, 41 min. total
Did lunch with Mom. Hit a buffet, but it was an indian buffet. I grabbed a full plate and a very small second helping.
1st plate was a light coating of the veg. beryani (sp?) with a single piece of chicken tandoori (indian bbq, dry), a vegatable dish similar to a khoorma but slightly less creamy (mixed vegis to include peas and carrots and whatever else, tasty), some chicken tika masala, some zucchini masala, and 2 or 3 little (tablespoon sized ball or so) beggy fritters (yeah, fried).
2nd plate was more chicken tika masala and the mixed veggy dish. Didn't get large servings of anything on either plate and didn't touch much of the second. Part of a sweet tea that tasted like ass in a bottle. Ever had a Brisk? Yeah, that bad.
Chilling til work. Will take in mostly snacky stuff I think. A nanner, more whey-in-milk, and some carrots or nuts.
Finishing up today from the last post:
I took a nap as I forgot I worked at 5, not 3.
Got up and grabbed a 1 oz square of dark chocolate w/almonds and blueberries (or was it cranberries?). On the way to work, I decided the chocolate was lonely and starting sending it carrots to hang out with. An hour or so later it was milk with 20g protein worth of way and a T or so of dark chocolate syrup. (1 cup carrots for the night)
Finally payed attention to my "whey bottle" It's marked to 14 ozs, you might could cram in 15 if you went to the top of the neck. Leaving room for whey means I get 12-13 oz. of milk, which is the low side of my initial guesswork.
Anyways, stayed on the carrots and added a single green (organic) apple for the shift.
Wanted junk at the end of the night so I asked for (free) wings, ate two and couldn't do it. Hit Krogers coming home and am now snacking on a freshly grilled bison burger. WW bun (Peperidge Farm), sharp cheddar, stone ground organic brown mustard, 4 dill burger chips. One cheat today - 24 oz cherry coke.
I took a nap as I forgot I worked at 5, not 3.
Got up and grabbed a 1 oz square of dark chocolate w/almonds and blueberries (or was it cranberries?). On the way to work, I decided the chocolate was lonely and starting sending it carrots to hang out with. An hour or so later it was milk with 20g protein worth of way and a T or so of dark chocolate syrup. (1 cup carrots for the night)
Finally payed attention to my "whey bottle" It's marked to 14 ozs, you might could cram in 15 if you went to the top of the neck. Leaving room for whey means I get 12-13 oz. of milk, which is the low side of my initial guesswork.
Anyways, stayed on the carrots and added a single green (organic) apple for the shift.
Wanted junk at the end of the night so I asked for (free) wings, ate two and couldn't do it. Hit Krogers coming home and am now snacking on a freshly grilled bison burger. WW bun (Peperidge Farm), sharp cheddar, stone ground organic brown mustard, 4 dill burger chips. One cheat today - 24 oz cherry coke.
ARGLEBARGLE!!!! The last few days have been crazy. I am really coming to hate the days I work split shifts as I am not getting mad hours for it and it really ties up a day. Very easy to let it sidetrack the exercise component of my plan too.
Anyways, on Monday I did weights. I physically journalled the results, but I am too lazy to transcribe just now. Suffice it to say it was the same as the last few workout with the exception of the curls - I transitioned over to seating dumbbell hammer curls and improved my rep count for it.
Speaking of seated I do not believe I have mentioned it before but I do all my seated work on an exercise ball.
Tuesday (yesterday) was another missed cardio session. I was supposed to work a split and instead worked a 10.5 hour shift.
Food was mostly clean the last few days. On the down side I did eat a little chocolate, half a container of chinese food (no rice, and the sesame chicken got TOO sweet and was why I stopped eating), a small slice of cheese pizza, a cinnamon and frosting topped breadstick, and a few cokes (managing one per day instead of two now).
On the up side I had the rest of the bison burgers, half a pound of salmon, a pound of beef burgers (moved to 93/7, grills fine, go me), more of the brocolli/lowfat cc mash, and the usual rotation of fruits, carrots, and milk with whey for snacking.
Also, I have been drinking sweet tea again - several glasses a day. I know the sugar is awful but it is still way better than all HFCS (I have some things to say about that goop, BTW) and I am not worried about reaching the end goals NOW but rather to build and transition into healthier, lasting habits to make sure I DO get to the end correctly. And the tea helps with the no-coke headaches better than a gallon of water a day does.
Speaking of tea, I got some Yogi Energy blend green tea. Great stuff!
*** run rant /hfcs /consumerism /corporate America
I am slowly working over a book titled The Omnivore's Dilemma - Wikipedia, the free encyclopedia and it has been eye-opening. The author researches how HFCS, corn syrup, fructose, etc are made.
1st off, all the major "wet mills" refused to divulge their operations. The author has to go to some sort of corn syrup crazed university/research lab/whatever to get the skinny.
2nd, HFCS is way more disgusting than I could have imagined. They use a series of digestive enzymes, filters, and - I think - centrifuges to mimic natural digestion of corn.....minus the waste. All the short, simple chains of stuff your body can turn corn into for use is what we're talking about.
In short, guzzling the stuff is kind of like getting the mama bird feeding the baby bird treatment where you are the baby bird and corporate America is the mama bird regurgitating pre-digested crap into your gullet for you. Ick!
(psst, I really recommend that book - it changed the way I see food along the same lines that watching Supersize Me did)
*** /rant -off
Off today and tomorrow. Going to regret not getting in more cardio this week, but I hit the weights and ate clean enough that I still expect some sort of loss on Friday morning when I weigh in. And I think the wall o text is complete for the day!!
Anyways, on Monday I did weights. I physically journalled the results, but I am too lazy to transcribe just now. Suffice it to say it was the same as the last few workout with the exception of the curls - I transitioned over to seating dumbbell hammer curls and improved my rep count for it.
Speaking of seated I do not believe I have mentioned it before but I do all my seated work on an exercise ball.
Tuesday (yesterday) was another missed cardio session. I was supposed to work a split and instead worked a 10.5 hour shift.
Food was mostly clean the last few days. On the down side I did eat a little chocolate, half a container of chinese food (no rice, and the sesame chicken got TOO sweet and was why I stopped eating), a small slice of cheese pizza, a cinnamon and frosting topped breadstick, and a few cokes (managing one per day instead of two now).
On the up side I had the rest of the bison burgers, half a pound of salmon, a pound of beef burgers (moved to 93/7, grills fine, go me), more of the brocolli/lowfat cc mash, and the usual rotation of fruits, carrots, and milk with whey for snacking.
Also, I have been drinking sweet tea again - several glasses a day. I know the sugar is awful but it is still way better than all HFCS (I have some things to say about that goop, BTW) and I am not worried about reaching the end goals NOW but rather to build and transition into healthier, lasting habits to make sure I DO get to the end correctly. And the tea helps with the no-coke headaches better than a gallon of water a day does.
Speaking of tea, I got some Yogi Energy blend green tea. Great stuff!
*** run rant /hfcs /consumerism /corporate America
I am slowly working over a book titled The Omnivore's Dilemma - Wikipedia, the free encyclopedia and it has been eye-opening. The author researches how HFCS, corn syrup, fructose, etc are made.
1st off, all the major "wet mills" refused to divulge their operations. The author has to go to some sort of corn syrup crazed university/research lab/whatever to get the skinny.
2nd, HFCS is way more disgusting than I could have imagined. They use a series of digestive enzymes, filters, and - I think - centrifuges to mimic natural digestion of corn.....minus the waste. All the short, simple chains of stuff your body can turn corn into for use is what we're talking about.
In short, guzzling the stuff is kind of like getting the mama bird feeding the baby bird treatment where you are the baby bird and corporate America is the mama bird regurgitating pre-digested crap into your gullet for you. Ick!
(psst, I really recommend that book - it changed the way I see food along the same lines that watching Supersize Me did)
*** /rant -off
Off today and tomorrow. Going to regret not getting in more cardio this week, but I hit the weights and ate clean enough that I still expect some sort of loss on Friday morning when I weigh in. And I think the wall o text is complete for the day!!
Welp, I dunno if it was a little too much unclean eating my off days or the lack of cardio or what, but the scales show me at 1/2 to 1 pound up this week. And +0.5% BF. Sigh.
Yesterday I ate:
B'fast- low carb bowl and OJ @ Hardees
snacky lunch - 3/4 c. cottage cheese with 1/2 c. pineapple
the cottage cheese is organic and lowfat
snack - milk with whey and chocolate syrup
dinner - roughly 1/3 pound of grilled salmon and and a sausage
snack - small glass of juice (cran-grape I think) and 1/2 a sausage
not quite enough IMO, but still better than I was doing. Will need to make sure to sneak in a little more fruit/veg.
Yesterday I lifted (and lowered):
Pretty much the same routine. Stuck with hammer curls for the bis and got more reps than with a standing curl, but also got less reps this time as I tightened up my form and hurt the bis more.
Only did 3 sets due to time constraints (roughly 28 minutes or so). Did hit 10 reps on all 3 sets of the bench press, so I will be looking to up it to 145 next week. I understand that 10 pounds a week is feasible and I even have a workout purporting to help (used it in the Army, good results) but I am in no rush and would rather up every 2nd or even 3rd week.
Not going to transcribe it as I'm lazy and there's no real need. Suffice it to say I am slowly upping weight or reps on pretty much everything but my back which just needs some time before I can raise it.
Today just started, so I will report back later.
Yesterday I ate:
B'fast- low carb bowl and OJ @ Hardees
snacky lunch - 3/4 c. cottage cheese with 1/2 c. pineapple
the cottage cheese is organic and lowfat
snack - milk with whey and chocolate syrup
dinner - roughly 1/3 pound of grilled salmon and and a sausage
snack - small glass of juice (cran-grape I think) and 1/2 a sausage
not quite enough IMO, but still better than I was doing. Will need to make sure to sneak in a little more fruit/veg.
Yesterday I lifted (and lowered):
Pretty much the same routine. Stuck with hammer curls for the bis and got more reps than with a standing curl, but also got less reps this time as I tightened up my form and hurt the bis more.
Only did 3 sets due to time constraints (roughly 28 minutes or so). Did hit 10 reps on all 3 sets of the bench press, so I will be looking to up it to 145 next week. I understand that 10 pounds a week is feasible and I even have a workout purporting to help (used it in the Army, good results) but I am in no rush and would rather up every 2nd or even 3rd week.
Not going to transcribe it as I'm lazy and there's no real need. Suffice it to say I am slowly upping weight or reps on pretty much everything but my back which just needs some time before I can raise it.
Today just started, so I will report back later.
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That's gross about the HFCS. I used to eat a ton of candy bars and snack cakes. I hate to think how much I've consumed over a lifetime.
Don't feel bad about the very small weight gain. I have been fluctuating between 167 and 171 for a month now, and people tell me that small variations like this are normal.
Don't feel bad about the very small weight gain. I have been fluctuating between 167 and 171 for a month now, and people tell me that small variations like this are normal.
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Same here. Sad thing is, I know how disgusting it is, but it hasn't stopped me from consuming some of the crud.
I know. And for all we know any of the last 3 weigh-ins could have been off. I hate the scale my 1st few months into a "fitness kick" but felt like metrics were required so there we go. I really just intend to use it to help spur my efforts this week.
Speaking of which.....
yesterday I got in 45 minutes of walk/jog intervals. Did it fasted but took a Clif Sports Drink out with me. My left glute protested some today but otherwise I felt fantastic. I can push it a little harder and for a good bit longer.
Food for the day:
1/4 chicken bbq plate w/ loaded potato & sweet tea
whey shake
1/2 c.carrots
container of nasty cottage cheese sludge (it was mixed with a fruit puree.....tasted great, but looked like vomit and I couldn't quite finish it)
1/2 c. carrots
1/2 sausage and most of a burger patty with cream cheesed brocolli
slice of chess pie
1 soda for the day.
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*sigh* I hate constantly running behind. Also, I am officially lost as to whether I am coming or going.
I called it early last night after work so I could get up in time for work today. Grabbed a chicken biscuit and got to work dead on time, but the timeclock says I'm too early. I double check the schedule and "oh yeah, he did pare my Monday split down to a solo evening shift"
Also, we're starting with yesterday.......again.
Lifted. Did pretty well. 3 sets instead of 4, and dropped the triceps work after the 1st full set cause my left elbow was hurting. I suspect some kind of bursitis as it has troubled me during some pushups and the occasional bench press or tricep extension or kickback for some years now (since at least '01).
Did NOT hit 10 reps on the chest aside from the 1st set. Maybe I won't be adding more pounds to the bench next week, we'll see.
Food was mostly good, with a little room for improvement still.
5-6 oz of salmon, grilled, with my CC mashed brocolli
italian sausage. grilled, with maybe 15 oz of sweet tea
whey shake (tried some new stuff I got: the Body Fortress strawberry flavored - much better stuff and 28 g protein per scoop)
1/2 c. carrots twice*
last of my cottage cheese, looked like 1/2 to 3/4 c. and 1/2 of a 1 c. can of pineapple chunks**
3 tacos, a sopapila (sp?), and a cherry coke***
* these are Bolthouse Farm's organic baby carrots; prepacked in single servings. I estimated them at 1/2 c. but yesterday I popped the bag on one, squeezed the air out, and barely managed to get it to fit in a 2/3 c. measuring cup, so I may be UNDERestimating at 1/2 c.
** packed in pineapple juice only
*** the coke and the desert I feel kinda bad about. the tacos not so much. I know the meat was probly a little fatty and greasy but I also considered it the kind of cheat I could do twice a week and be ok.
note: I personally do not believe in eating 100% clean. Over 75 or 80 for sure, and I can see 90 or 95, but even The Rock admits to breaking his diet every month or two for a large cheese pizza to help keep himself on track. I personally like either a pair of cheat meals in a week or a full cheat day.
Going to go jog now, will try my best to post today late today instead of tomorrow.
I called it early last night after work so I could get up in time for work today. Grabbed a chicken biscuit and got to work dead on time, but the timeclock says I'm too early. I double check the schedule and "oh yeah, he did pare my Monday split down to a solo evening shift"
Also, we're starting with yesterday.......again.
Lifted. Did pretty well. 3 sets instead of 4, and dropped the triceps work after the 1st full set cause my left elbow was hurting. I suspect some kind of bursitis as it has troubled me during some pushups and the occasional bench press or tricep extension or kickback for some years now (since at least '01).
Did NOT hit 10 reps on the chest aside from the 1st set. Maybe I won't be adding more pounds to the bench next week, we'll see.
Food was mostly good, with a little room for improvement still.
5-6 oz of salmon, grilled, with my CC mashed brocolli
italian sausage. grilled, with maybe 15 oz of sweet tea
whey shake (tried some new stuff I got: the Body Fortress strawberry flavored - much better stuff and 28 g protein per scoop)
1/2 c. carrots twice*
last of my cottage cheese, looked like 1/2 to 3/4 c. and 1/2 of a 1 c. can of pineapple chunks**
3 tacos, a sopapila (sp?), and a cherry coke***
* these are Bolthouse Farm's organic baby carrots; prepacked in single servings. I estimated them at 1/2 c. but yesterday I popped the bag on one, squeezed the air out, and barely managed to get it to fit in a 2/3 c. measuring cup, so I may be UNDERestimating at 1/2 c.
** packed in pineapple juice only
*** the coke and the desert I feel kinda bad about. the tacos not so much. I know the meat was probly a little fatty and greasy but I also considered it the kind of cheat I could do twice a week and be ok.
note: I personally do not believe in eating 100% clean. Over 75 or 80 for sure, and I can see 90 or 95, but even The Rock admits to breaking his diet every month or two for a large cheese pizza to help keep himself on track. I personally like either a pair of cheat meals in a week or a full cheat day.
Going to go jog now, will try my best to post today late today instead of tomorrow.
Quick update for today:
44 min interval (walk/jog). Still down to 12 minutes of jogging or so, but even a mile and change jogged is more than 3 weeks ago. Felt okay, but a little low on energy.
Had a chicken and cheese biscuit with sweet tea for breakfast
Sports drink on run, finished last 1/3 of it for PWR carbs and chased it with 2 scoops of the strawberry whey in milk. Something like 60g of protein and 400 kcals.
Just put away 4 or 5 oz of grilled salmon with a 15 oz or so serving of juice and a 1/2 c. of baby carrots.
Taking cottage cheese with pineapple, a nanner, and a bag of carrots to work.
Update: ate all the above but the nanner
for dinner I grilled some AL gulf shrimp and a orange bell pepper, a zuch, and a squash
then I grilled a grilled cheese sandwich (rye/dark pump, sharp cheddar, olive oil spread, organic stone-ground brown mustard)
then I ate a 1/2 oz of dark chocoalte
and a glass of chocolate milk
and a small plate of multigrain nachos
44 min interval (walk/jog). Still down to 12 minutes of jogging or so, but even a mile and change jogged is more than 3 weeks ago. Felt okay, but a little low on energy.
Had a chicken and cheese biscuit with sweet tea for breakfast
Sports drink on run, finished last 1/3 of it for PWR carbs and chased it with 2 scoops of the strawberry whey in milk. Something like 60g of protein and 400 kcals.
Just put away 4 or 5 oz of grilled salmon with a 15 oz or so serving of juice and a 1/2 c. of baby carrots.
Taking cottage cheese with pineapple, a nanner, and a bag of carrots to work.
Update: ate all the above but the nanner
for dinner I grilled some AL gulf shrimp and a orange bell pepper, a zuch, and a squash
then I grilled a grilled cheese sandwich (rye/dark pump, sharp cheddar, olive oil spread, organic stone-ground brown mustard)
then I ate a 1/2 oz of dark chocoalte
and a glass of chocolate milk
and a small plate of multigrain nachos
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Today has been hit or miss.
I was so tired between shifts that all I could think of was sleep. I wanted to work out, I thought I was going to work out, and then I called a mulligan and napped.
Thinking about making it up tomorrow.....we'll see.
Breakfast was a sausage biscuit and a 6 pack of biscuit holes (but no icing)
Snack was 2-scoops whey and carrots
Had another 4 oz of shrimp and a whatever (3/4 c maybe) of grill veggies for lunch
Did not pack snacks for the evening shift - expecting it to be under 3 hours but it ran 5+ - but I did not cheat. I just suffered. Then hit Krogers. I am snacking on a cup of Yoplait Fiber One yogurt and a fresh apricot while the grill preps. Going to have grilled chicken sandwich on dark rye/pumpernickel with swiss and grilled shrooms.
Did not have a coke yesterday, but had a largeish (36 oz or so) today. Will also be having an Edward's apple crisp with ice cream single later tonight.
I was so tired between shifts that all I could think of was sleep. I wanted to work out, I thought I was going to work out, and then I called a mulligan and napped.
Thinking about making it up tomorrow.....we'll see.
Breakfast was a sausage biscuit and a 6 pack of biscuit holes (but no icing)
Snack was 2-scoops whey and carrots
Had another 4 oz of shrimp and a whatever (3/4 c maybe) of grill veggies for lunch
Did not pack snacks for the evening shift - expecting it to be under 3 hours but it ran 5+ - but I did not cheat. I just suffered. Then hit Krogers. I am snacking on a cup of Yoplait Fiber One yogurt and a fresh apricot while the grill preps. Going to have grilled chicken sandwich on dark rye/pumpernickel with swiss and grilled shrooms.
Did not have a coke yesterday, but had a largeish (36 oz or so) today. Will also be having an Edward's apple crisp with ice cream single later tonight.
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