Trops Diary

[Trops]

Day 47

Evening Shift (Memorial Day)

Well, that sucked! I just went for a run and I didn't do as well as I hoped. I wanted to do 3.1 miles and mix up the speed. What I decide to do was jog at my usual pace for 90 sec, and then kick it up for 30 sec. A kind of HIIT. I'm thinking that I want to get my speed up. I read somewhere that the only way to get your speed up is to run raster, meaning get used to going faster and you'll be able to do it for longer and longer stretches.

I thought that since I ran 6.5 miles at a kind of slow pace, less then half that at an interval pace would be a good challenge. No way! I did the first mile no problem. I was a little winded, but not too bad. After the next half mile, I was very winded. By the time I got to 1.75 miles I had to stop. 16 min and change. I was too disappointed to really care if I had any kind of time. My heart rate was over 170 for just about the whole time. I'm going to try it again, hopefully tomorrow, but I have to be able to get that time down and the distance up. At first I thought that getting a 5k done would be a real accomplishment, and under 30 min would be gravy. Now I know that I can do it under 24 minutes, but I am going to have to work at it. No more kidding around.

Maybe I'll go out again later and give it another try. Probably not, but I'll see how I feel later. Maybe I'll just try a one mile sprint. I'll see.

 

[Trops]

Well, I felt so let down on my last jog (about two hours ago) that I decided to go out on my coffee break and see how fast I could do a mile. It was tougher then I thought, but I did it in 8 min, 35 sec. Not too bad. I was exhausted at the end, with a heart rate of 182, but not too bad. I really think that if I put my mind to it I'll be able to get it under 8:20 for the three miles. 5k in under 25, that's my new goal. I'll see if I can do it.

 

[Trops]

Measurements

On 4-10 this is what I had:
Weight 242
Chest 50
Waste 48
Hips 44
Upper Arm 14.75
Upper Thigh 24.5

Now today 5-27:
Weight 215.6 (grand total of 29.4 lbs lost)
Chest 45 (total of 5 inches lost)
Belly 40 (total of 8 inches lost)
Hips 39 (total of 5 inches lost)
Thigh 25.25 (total of .75 inches gain)
Arm 14.5 (total of .25 inches lost)

I'm happy with that. I think I have to get to the gym more, for more lifting, but the fat loss is the big thing for now.

 

[thedarwinfish]

You can increase fat loss just by increasing your lean mass. Muscle requires more energy to maintain and thereby boosts your metabolism resulting in burning more fat 24 hours/day.

As well you can increase the intensity of your weight lifting by resting less. I'm not doing this now, though I'm thinking I should for a) maintaining increased heart rate and b) not having to rush my workout so much.

Instead of resting for 30-45 seconds between sets, do another exercise. So if you're doing legs/shoulders you could do a set of lunges and while your legs rest, do a set of shoulder presses, repeat for your 3-4 sets or whatever your routine has you doing. Then calf raises/front raises. This keeps your heart rate going AND gives you the opportunity to gain new muscle.

You'll want to make sure it's not self-defeating, eg. chest/tris. If you were to do a set of tricep extensions in between your bench press sets you'd be adversely affecting your bench workout since triceps are used in that lift.

As I said, I haven't tried it yet... just something I've been throwing around as I try to streamline my limited free time.

Lastly, huge congrats on your progress. Very impressive numbers.

 

[Trops]

Thanks, Fish

I'm happy with those numbers, too. I'm actually pretty good with the muscle. I've always had that going for me. I think I have to just start paying a little more attention to it so that I don't lose it while losing fat.

 

[Trops]

Day 48

Evening Shift

Well, today wasn't bad. I did very well with eating, but it seemed like the excuse gods were smiling on me when it came to exercising. I was going to meet with a couple friends to go mountain biking at 11, but it was raining so we postponed till tomorrow. Then It got sunny so I figured that I'd go out before work. My wife got some free time and we went for a walk through the woods. not bad exercise, but nothing to get the heart rate up. We got back and I figured that I'd hit the gym real quick before work, but then I had to drop off some dry cleaning and I did some other things around the house and realized that I didn't have time for anything at the gym. OK, I'll mow the lawn. Got half of the front yard done and I had to leave for work. No problem, I'll go running on my break at work. Break time comes and it's raining. Now I didn't really do hardly anything.

Sure I could have, but the excuses were just too easy. Tomorrow it's supposed to be nice out, so I'll go mountain biking then. My friends are novices so I'll probably go early and do one loop and then do a second slower loop with them. That will be a nice workout.

Food wise I've been really good. I was looking at what I had to eat today and thought that the only fat I had was 1g of low fat mayo and 3g in the wrap. I think that's it for the day. Oh, there is some fat in the tuna, but I don't know how much. and one banana. I thought that was not enough so I added a tablespoon of peanut butter to my fat free yogurt. Not too much in the way of fat, but I think it's enough. Lots of protein today. Too bad I didn't work out.

 

[Trops]

Day 49

Evening Shift

Good day, today. I went biking with a friend, but since it was his first time mountain biking, I knew we'd be going slow. I went early and did a good hour run before he got there. Good thing since he was slower then I expected. He kept apologizing, but I told him that I'm just doing this for fun. This is fun. I'm looking forward to doing it again with him sometime soon.

Food has been good. breakfast, not my usual cereal, but my daughter poured herself a second bowl of kid cereal and then hardly touched it. I hate wasting food. I ate that instead of my high fiber high protein stuff. No biggie. Then lunch was almost non existent. I think I ate two pears and two bananas. I got to work and was starving. Not a problem, I had stopped at the farm stand and I was ready. Tomato and mozzarella salad with basil and balsamic vinegar. The mozzarella is fresh made, and I used a bunch, so it was far from low fat, but that's ok. Good salad, but it went way too fast. Snack was yogurt and protein powder with a bit of raspberry preserves. Not too bad, but that protein powder makes it very pasty. I think it should have milk in it to thin it out.

Scale was nice today. 215. After the ride and after the fruit it was reading 214. I'll see if it's still down tomorrow.

 

[Trops]

Day 50

Evening Shift

Today was good, I guess. Breakfast was usual cereal and coffee, but only just less then one cup. I had a dentist appointment shortly after the kids left for work, so I really didn't have time for anything much.

Dentist appointment then did some stuff around the house. Mostly spent time on the forum looking around and chatting. Lunch I made a lentil vegetable soup with cut up turkey kielbasi. It was really good and filling. Other then that I haven't had anything except a pear and two bananas. I think I'll have another tomato and mozzarella salad and that should be it for the day.

I went for a run. Damn. I'm going backwards. I guess I'm pushing myself more, so that's good. I did just about 2.25 miles in 20 min. I was doing the 90 sec at a normal pace, then 30 sec at a sprint. Did that ten times, so that's good. Two times more then last time and almost half a mile longer. The problem today was I didn't have any gum with me. I try to chew some gum to keep my mouth from going dry. If I don't it's not a big deal, but I guess with the dentist today my mouth was super dry to begin with. I am pooped.

Oh, good news. The scale this morning was 213.4. New low for me. I'm happy because I have a big weekend planned. Tomorrow is lunch with the wife for her birthday. Then we're going camping with friends for the weekend. I know there will be lots of food and beer. Good beer because I'm bringing that. I'm planning on bringing some really good scotch and I'll probably sip that instead of the beer, but man I can really go for some beer. Right now. So I'm expecting to be up for next Monday. Don't care because I'm down now.

 

[sammyboy24]

Wow, great job on those measurements. You've done a lot of good lately
I'm trying to get back into the whole interval running on the treadmill. I think my body responds very well to that plus I don't get bored, especially cause i got my tunes

Your weekend sounds fun! Camping and beer, I hope I get one of those this summer. You sound like my dad talking about Scotch, he really enjoys some good Scotch every now and then Have a great time and Happy B-day to your wife tomorrow, hope she has a good one.

Take Care,
Sam

 

[Trops]

Wow, great job on those measurements. You've done a lot of good lately
I'm trying to get back into the whole interval running on the treadmill. I think my body responds very well to that plus I don't get bored, especially cause i got my tunes

Your weekend sounds fun! Camping and beer, I hope I get one of those this summer. You sound like my dad talking about Scotch, he really enjoys some good Scotch every now and then Have a great time and Happy B-day to your wife tomorrow, hope she has a good one.

Take Care,
Sam

Thanks for stopping by, sammy.

for some reason I just can't run on a treadmill. I can walk fast an big inclines, but once I kick it up to a run I'm dead in seconds. I have to be on the road when I run.

Ah, Scotch. There are so many different kinds of scotch and whiskey that you can get lost for years looking for your favorites. I went to Scotland last year. What a great time. I'm actually a big fan of all kinds of alcohol. Love it. Keep it in check, especially now that I'm watching my weight, but man I love it. Camping is great, too. No driving no worries. Big fire, good friends, good drink, great food. Can't beat it. We really do up the food, too. We camp with friends at least three times a year. The fall camp out always has a pig roast. Damn, that's a good way to eat pig. This weekend we're roasting leg of lamb. Lamb over a fire is the BEST way to have lamb. Oh, it chars up so nice.

 

[Trops]

Day 53

Day Off Sunday

This is going to be kind of short because I don't have much time, but I wanted to get in an update. Friday was a good weigh in at 214 and this weekend I went hog wild. iggy: It was my wife's birthday, and we went camping for the weekend, but nothing really turns out like you planned or hoped.

The birthday was a bit of a disaster. The present that I ordered a month ago still hasn't shown up, I was running around getting things ready for the camping, and I didn't get her a cake. I was trying to do this and that and ended up getting just about nothing done. She was very disappointed, and I felt horrible. To top is all off we went camping with friends, and they all were happy birthday and everything was going well and then the party just fell apart. Big let down and I felt it was all my fault, which it pretty much was.

Saturday wasn't good for my diet, either. Too much food and drink and junk. All the stuff you shouldn't eat, that was what I was eating. Didn't care, either.

Sunday, more of the same. I'm stopping right now but really it's not good.

The big thing now is that my wife is away on business till Friday. My diet should be good, and I'm pretty sure that I'll get some good exercise in, but I'll be running around doing the single dad thing for a week. I'll really have to have everything all planned out or it will get up over me.

Well, good luck to me.

 

[yarmiah]

Hey there! Been a busy 2 weeks or so, sorry I haven't stopped by sooner.

Have you had a gander at your ticker lately? 23lbs gone! YOU ROCk!

Keep up the great work. I look forward to "seeing" ya in the brat challenge.

 

[sammyboy24]

That stinks about camping and your wifes Bday... Wadaya do, I guess. Hopefully being with you away on a trip was a good time for her. That sucks about her gift, guess it just wasn't a good luck year... You'll make it up to her

Hope your week is productive and excellent,
Sam

 

[Trops]

Day 54

Day Off

Weighed in this morning at 222. Damn! That sucks. Up 8 pounds from Friday. I know it's false, but it really sucks to see that. That's like a months losses thrown away in a weekend.

I'm by myself this week, as far as the kids go, and I always get pretty depressed when my wife is gone. I have no problem with the taking care of the kids since I am usually the one to do this anyway. It's just that I'm so sad to not have my love of my life with me. Stupid, I know, but that's me.

After the kids went to school I went mountain biking. It's the last time this week that I'll be able to get out since I won't have a babysitter. I can go to the gym, but I can't do any road running or biking. I was glad to get out, too. Great day. Lots of sunshine. I did the full trail with all the extra loops. There is one loop that I haven't been able to do any of the three hills. Today I did all three. I was very psyched. I did the entire thing in less then an hour, which is my friend's test to see if you can do another course, harder course, near by. Like I said, very psyched. When I was finished, my friend showed up and I did another round of just the beginner course. Nice and slow, but faster then last time. It was a good ride. I contemplated doing a third, but three hours of riding and leaving all the chores at home would be just too much goofing off.

I got on the scale when I got home and it read 218. Better. I'll see what it says tomorrow. It better be lower then 220 or I might subject it to some scaleicide.

food wise I haven't been very good. I ate a banana on the way to riding. Another after the first loop, and another at the end. I got home and realized that that was all I had eaten for the day. I didn't even have my coffee yet. I brewed up a big batch and proceeded to drink it down. Chores, kids came home, the usual. Made dinner and realized that I still hadn't eaten. I did have some dinner, and now I'm still a little hungry, but I'm thinking that hunger is a feeling that I need to get reacquainted with.

 

[Trops]

Hey there! Been a busy 2 weeks or so, sorry I haven't stopped by sooner.

Have you had a gander at your ticker lately? 23lbs gone! YOU ROCk!

Keep up the great work. I look forward to "seeing" ya in the brat challenge.

Thanks for stopping by. 23 pounds was good, but I was at 30 last week. I'll be back there soon.

The Brat Challenge is fun. You have to check out the diary of each of the people there. It jumps around the board a lot.

 

[Trops]

That stinks about camping and your wifes Bday... Wadaya do, I guess. Hopefully being with you away on a trip was a good time for her. That sucks about her gift, guess it just wasn't a good luck year... You'll make it up to her

Hope your week is productive and excellent,
Sam

Yeah, I'm still a bit bummed about it. I figure that I'll try to make up for it when she gets back on Friday. The package arrived today, so at least I'll have that. I'll also have time to get her a cake and do everything that she wanted, just one week late. She'll like that.

 

[Bigguy]

Trops, I am sorry man. I just noticed you had a diary.
Man am I embarrassed for not posting in here sooner.


And I am telling you- the 8lbs are not real. You will be down 5 of it before you know it.

 

[Trops]

Trops, I am sorry man. I just noticed you had a diary.
Man am I embarrassed for not posting in here sooner.


And I am telling you- the 8lbs are not real. You will be down 5 of it before you know it.

No problem, I'm sure the regular crowd will be around.

I know the pounds aren't real. Actually this morning half of them were gone. We'll see tomorrow.

 

[Trops]

Day 55

Day Shift

Busy day, and not too busy. I got to bed late last night. I just stayed up reading, which usually puts me to sleep. I don't usually sleep so good when my wife is away. Got up early to get things ready for the kids for school, too. Weighed in this morning at 217.8, so half the weight that I "gained" over the weekend is gone. We'll see about tomorrow.

Work was ok. Not much happened except we had a vendor come in with chicken wings and ribs for lunch. God, damn, it smelled good. I love that place, too. I declined, and I did stay strong. There was even 3/4 of a bucket left over, but I didn't touch it. All I had was a big thing of coffee for breakfast and two bowls of cereal and two bananas. I got home and was starved. No time for food. Well, I could have grabbed something unhealthy, but declined. Ran around getting things done for the kids and all. Homework, housework, the usual. Next thing I know it's 6:30 and I haven't made dinner yet. The sun staying up so late has thrown my internal clock for a loop. Quick make dinner. What to have? Frozen plug and chug is the most likely, but I look at the nutritional information. Mistake. One little lasagna has 25% fat per serving. I know that the kids each eat a serving and a half. I can't give that to them. I quick make up some vegetarian chili. That goes over well. Funny, they use to fight me on chili, now they love it. GO Dad! The chili comes out good, but not my best. I'm still hungry, but I'll live.

I didn't do any exercise today. I wanted to go to the gym, but I had to get the kids to get their homework done first. Babysitting only goes till 8, and by the time I got everything done it was 8. No chance. Perhaps tomorrow, but I have plans to go to my sister's to help her with her new house. We talked about getting some dinner after, but I think I'll bring the rest of the chili.

Chili for dinner, probably bring chili for lunch tomorrow, then chili for dinner. Probably a good thing my wife is out of town. (Funny thing is that she's in Chile. )

 

[Trops]

Day 56

Day Shift

I got up early this morning and was glad to see my weight back closer to where it was last week. 215.8, so hopefully tomorrow I'll be under 215 again. It's funny how happy I was to get under 220, and now I'm not satisfied till it's under 215. One day I'll be there with 190. "Oh my god. I'm really porking out here at 190. Better get to the gym again."

Bad thing this morning was I had brought my skim milk to work so that I'd hav it there. Now it was 7 am and I had no milk for coffee. Bummer. I did have some 1%, but that's for the kids cereal and I had just enough for that.

Got the kids off to school and got to work and it was a particularly slow day. Good thing because I didn't feel like doing all that much. I made my coffee there and when it was time for break I had two egg whites on a wrap with FF mayo. Good sandwich. Good enough so that I had a second for lunch.

Got home and did the homework thing. I went to my sister's and helped her with something for the new house she just got, and then we had dinner there. I had brought the chili from last night and we had that.

Now I'm still hungry, but I'm thinking that's a good thing at this time. I did not get to work out, but I know that I'll be able to tomorrow because my Mother in Law is taking the kids overnight. This will mean that I will be able to go to the gym tomorrow night after work, get some errands done, get the house in some kind of order before my wife returns on Friday, and get to work in the morning at the time I should. That will be good.

Still have to get some of the stuff done for the week late birthday thing.