RJ's Diary

Frustrated!

ok my knee feels a little better today... i dont have that weird kind of pop that i had yesterday. I think i should give it another day before i do cardio that might cause it further stress. the biggest problem is that my job puts a toll on my knee everyday it never goods a good solid day of rest.

so my abs had to pay the price. its not very likely that i will be seeing them in the near future but they are still there and that is still total muscle accumulation that i can benefit from.

Abs
on bowflex
Resisted crunch
100x20 100x20 120x16 140x15 160x8

resisted trunk rotation x ea side
50x12 55x14 60x12
 
Crazy -

My impression on the whole "negative calorie" business is that digestion is already accounted for in your BMR - and that while celery and such foods may have negative calories, it's not much.

From Snopes.com "Yet as enticing as all this [negative calories] sounds, the dietary bankroll built by this approach would be very small, probably amounting to no more than a few dozen calories a day. In a world where it takes 3500 calories to work off a pound of fat feasting on celery would only make the mearest difference."

I'm curious as to what you are eating for 500 negative calories in a day.
Click to expand...

Thats what i was assuming also, and was adding them towards my calorie intake, but have been curious about how that works..

I have been eating a lot of veggies and fruits from the catabolic food list which adds up to 500 cals a day..celery isnt the only veggie with neg.calories. I eat apples, oranges, strawberries, carrots, on a daily basis now :)
From the list i have, those are considered neg. calorie food.
 
So i ordered a scale yesterday so i can be a little more accurate... mostly for the sake of my during work consumption of peanuts, last night i had a chickenbreast for dinner with a baked potato
calories eaten 2446 burned 3106

My knee feels good today i think today i'll do some cardio because its my off day for Strength Training.

My lats are a little sensitive today.. i think they finally got the message that im serious! heh :)
 
Just wanted to post that looks like you've got a system you really like and its working for you. Have you tried Salmon? I like it much better than Tuna or tilapia. Or try the Whey Protein with some strawberries and skim milk. that's really good too!
 
Crazy,

I been working out seriously since the beginning of february and just preconditioning through january. My energy level are getting back up there im stoked! im gonna try to find some old training journals and see where im at vs where i have been before
 
Mn,

I was actually gonna post a question about protein alternatives... that tuna is gettin rough going down... heh What kind of potein do you use? I used to use optimum 100% back when i was putting on muscle a long time ago... but ithink its kinda high in carbs and fat. If im going to use a shake i want most of the calories to come from protein... like tuna.

I think next time i go to the grocery store i'll pick up some salmon and give it a try. I liked catfish but that is just loaded with cholesteral.
 
Cardio

Wooo hooo! yeah finally can get back to the cardio im gonna take things slow for now as far as frequency goes just to allow for further healing just in case... so i think im gonna switch to a "1 on 1 off" on the cardio. So to make the best of it im gonna work in some formal intervals. I dusted off my interval timer and went to work.

ok so my intervals splits were as follows
1:00 min low intensity
30 seconds high intensity

The lowest my heart rate recovered to according to my HR monitor was about 76% during my max i got to 93%maxhr. but this thing works in averages which makes it a little innacurate. oh well its better than nothing.

i did about a 10 min warm up. 3 intervals... 10 min cool down 2 intervals 10 min cooldown. cooldown didnt drop below 65%hr

Stats: gazelle
45 mins
506 cals 50% fat
93% max hr
71% avg
in zone 15mins


knee feels good no probs
 
RJAZ520 said:
Mn,

I was actually gonna post a question about protein alternatives... that tuna is gettin rough going down... heh What kind of potein do you use? I used to use optimum 100% back when i was putting on muscle a long time ago... but ithink its kinda high in carbs and fat. If im going to use a shake i want most of the calories to come from protein... like tuna.

I think next time i go to the grocery store i'll pick up some salmon and give it a try. I liked catfish but that is just loaded with cholesteral.
Click to expand...

Whey protein is really good, I like EAS Chocolate. Other protein sources I like is the Jennie-O lean ground turkey. I made a Turkey Meatloaf with 3 eggs, a cup of spinach and 1 cup of oatmeal and 3 tablespoons of Flax seed last night and it's good. the whole thing is about 1300 cal and I split it up 4 ways to eat for lunch this week.
 
I'm starting to feel really good! for dinner i made a chicken stir fry with broccoli mushrooms bell peppers onions and soy sauce... snacked on some more peanuts during work.

total calories eaten
2120
burned
3394

I think i need to find a better at work snack... its hard because it needs to be something that i can just dump into my mouth from a jar (dirty hands... in a truck no way to wash them) be able to withstand the heat and not lose taste or go bad. Peanuts have a lot of fat. most of the fat from my diet is coming from them. im going to have to research and find another alternative
 
RJAZ520 said:
I think i need to find a better at work snack... its hard because it needs to be something that i can just dump into my mouth from a jar (dirty hands... in a truck no way to wash them) be able to withstand the heat and not lose taste or go bad. Peanuts have a lot of fat. most of the fat from my diet is coming from them. im going to have to research and find another alternative
Click to expand...

I got this idea from cym. She makes her own trail mix and measures out all the different types of nuts, dried fruits, and whatever else you want and munches on it all day. I did the same with yogurt covered pretzels, dried cranberries, some M&Ms, raisins, soy nuts. I measure out enough for about 300-350 calories and put it in a baggie. I hope this helps! BTW, Soy nuts has a good amount of protein also!
 
RJAZ520 said:
Mn,

I was actually gonna post a question about protein alternatives... that tuna is gettin rough going down... heh What kind of potein do you use? I used to use optimum 100% back when i was putting on muscle a long time ago... but ithink its kinda high in carbs and fat. If im going to use a shake i want most of the calories to come from protein... like tuna.

I think next time i go to the grocery store i'll pick up some salmon and give it a try. I liked catfish but that is just loaded with cholesteral.
Click to expand...
RJ,
I eat the heck out of Mahi Mahi. Mahi Mahi has very very little of the fishy "tuna" flavor that I suspect is what you dislike. I won't eat Tuna, and I'm not overly fond of Salmon (I love salmon patties but those are just as bad as burgers). Try the Mahi Mahi if you can get it in your area...you could try talapia but I don't think it is even close to Mahi Mahi when it comes to lacking that "fishy" quality.

BTW, congrats on getting your energy level back. I don't know what to do with myself this week...I'm jumpy almost. yesteday I cleaned out the garage (we just moved in) fed my father-in-laws horses (24 horses on 200 acres, so lots of walking carrying buckets and bails) and today I am planning on emptying a 10X24 storage unit into trucks and trailers and bringing it home and unloading it in my newly cleaned garage....having energy is an amazing thing!!!
 
mahi mahi... i dont recall seeing that at my grocery store... is it canned? fresh? in the meantime i'll google it.
 
Weigh in

296.6
VERY happy with this change. I've been eating enough to stay not hungry, small portions through the day and coming up short of my calorie intake im supposed to be getting everyday, so its showing in my weight loss. I'm not suprised.

A thought i had yesterday was, boy this is great getting to eat all these calories... but with every weight change its gonna decrease. bummer ! :) but hey it will be worth it! and besides i can just turn my activity up :)
 
Usually you will find whole fillets frozen in a bag.... Sams has big bags with 8 fillets in them. Again they are about as close to chicken as fish can be in my opinion and the grill, bake, broil etc really well. Ive even grilled them up and used them as my meat in quasadilla's....of course those are going to be few and far between now.
 
Strength Training

Chest
Bowflex

Press
160x18 170x13 180x10 190x10

Decline press
150x13 160x10 160x10 180x7

Fly
150x13 160x12 170x9 180x8

Decline Fly
110x15 120x12 130x12 140x10

I decided to add another set per excercise to increase the intensity and also go up in weight it felt better, on some of the excercises i think i can push a bit harder, im not feeling drained afterward like iwant to, i want it to wipe me out. i want to go back to free weights for chest days, but i dont have a spotter. so i gotta stick to the bowflex
 
good day... no diet slips... oh shit i lied... i had a tootsie roll. but heh thats nothing it was the little one. came up about 1000 calories short of what i burn... this could be way off because i have no idea exactly how much peanuts i consume during work. although my scale did come in today so taht will come to an end!
 
Well i felt great this morning, chest is a little sore from yesterdays workout back feels better,

Well I have to admit, based on past experience being a fast gainer on the muscle side and now accurately monitoring calorie intake and training while staying in a constant calorie defecit. It does SERIOUSLY effect muscle growth. I might be getting minimum gains, but really i think its just the pump. i hope at the very least im not losing muscle, and if so, a minimum.

My plan is to stick to the weight loss plan until it i hit a plateu, than switch to a muscle gaining program for a month. honestly, as much as i lookword to eating more, i hope thats not for a while :)
 
Cardio

I actually did an out of bed empty stomach cardio session this morning... boy do i not like this, maybe its just in my head but i dont have as much energy it took like 13 mins to warm up. I've read this is the best time for cardio because you dont have to burn carbs first and its mostly fat, but wouldnt that mean a higher % of muscle is burnt too on an empty stomach?

Stats (gazelle)
31 mins
272 cals 55% fat
hrmax 80%
hr avg 63%
in zone 10 mins
 
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