Mike's 1 lb at a Time Journal [Archive] - Page 5

namtrag

05-08-2007, 06:21 AM

I am back for good! I tried to go middle of the road on the diet, not recording everything, just to see if I could maintain, and it didn't work. I am afraid to weigh myself!

I cut back on my workouts to twice a week to let my bicipital tendon heal up, and it's just now starting to feel a little better.

I have come to the conclusion that I have an addictive personality: If I don't go all diet all the time, I go all pigging out all the time.

so it's time for me to become Mr OCD again.

Tuesday 5/8

Preworkout: running late, picked up a protein bar on the way to gold's

Workout, trying to take it easy on my shoulder, so I kept it light

Pushups, regular: 30, 25, 25
DB flat bench press: 3 sets of 12 with 40 lbs db's
Standing cable flyes: 3 sets of 12 at 50lbs
Incline Db press: 3 sets of 12 with 35lbs
Pushups, feet on floor, hands on bench (trying to simulate declines): 25, 21, 17
Tricep pushdowns: 3 sets of 15 at 70lbs
Behind the head db tricep press: 3 sets of 12 with 40lb db
Walking lunges with 25lb plate in each hand: 3 sets of 24
Crunches: 100

Post workout: another protein bar.

Will go shopping at lunchtime to get the tuna, brown rice, and other OCD dietary supplies!

Is anyone else like me? Either you go all diet or all crap?

justtryn

05-08-2007, 06:26 AM

Hey Mike - welcome back! I was beginning to think you'd abandoned us!

I used to eat a lot like you - one direction or the other. I've finally been able to moderate it a bit more... but I still have to be careful.

Odin1970

05-08-2007, 07:47 AM

hey mike,

its been a while since I have been on as well, got through year end and tax season okay (extensions, no more extensions....). Glad to hear your still with it, I still train as well and like you its either 100% diet or no luck.

the switch I am making mentally is this is a lifestyle change now, and not a diet, trying to flip the eating circumstances. Anyway, climb back on the horse and keep going !

namtrag

05-08-2007, 07:51 AM

The horse is getting really tired of me falling off, but hopefully, he can let me on one more time!

SR800

05-08-2007, 04:49 PM

Glad to see you back!

namtrag

05-10-2007, 08:48 AM

Thursday

Ate a protein bar on the way to workout, along with a 20 oz black coffee!

Workout:

Assisted squat (stand on platform, slide feet under rollers to hold them in place, then lower into a squat position): 3 sets of sitting down for 2 minutes, excruciating!!!

Lunges using low cable crossover and putting front leg on about a foot tall box: 3 sets of 15 on each leg, holding cable handles in each hand with 100lbs in first set, 120 in second set, and 150 in 3rd set.

Seated lat pulls: hold in contracted position for 30 seconds, then do 12 reps. Used 90lbs all three sets.

One arm rows: 3 sets of 12

Standing cable bicep curls: 3 sets of 12

Decline bench crunches holding 25 lb plate, 3 sets of 50

I am guessing I am back to 200lbs, I am scared to weigh. I am going strict for a couple of weeks before I weigh again!

dartol

05-12-2007, 05:37 AM

Hey Mike!

Good to hear from ya and I am glad you are back on! I have had my own distractions going on lately. I am back on the workout schedule pretty much now at least. I am sore from working out the last two days!

C'mon, suck it up and weigh man, then you will be able to see how quickly you get back to where you want. :) You'll be back on track in no time.

Darren

namtrag

05-14-2007, 07:35 AM

still haven't weighed but today was D-day, I am actually going to start tracking my intake to the minute details:

Got up and made a 4 egg omelet with 2 tbsp of parmesan and 1/2 oz of turkey breast shredded in it. Also ate 1/2 bag of Steamfresh broccoli, carrots and water chestnuts. Had a huge mug of coffeee with 1 oz of 2% milk, and 2 splendas.

Also took my morning vitamins and supplements for the first time in a while: multivitamin, 3 fish oils, 1 CLA, 2 glucosamine/chondroitin

Keeping my food intake online is the only good way I have found to keep myself inline, so...lots of posting is coming for you guys to read!!!lol

Midmorning snack: package of starkist garlic herb tuna.

Lunch: pouch of sweet and spicy tuna, 1 cup of brown rice, 1/2 bag of broccoli

jspirate

05-14-2007, 09:33 AM

Is anyone else like me? Either you go all diet or all crap?

Well kinda... I do good until I am just tired of it and then when I fall off I eat loads of crap. It is bad enough so that I am weary of being labled as having another eating disorder (I do have one other eating disorder already).

namtrag

05-14-2007, 10:17 AM

I guess we all have some sort of eating disorder. I just wish mine was the kind where you just didn't eat enough and had to force yourself to eat.

Today is the first day in about 6 weeks where I am tracking what I am eating, and it seems to be working so far. Yesterday I ate enough for an army, but this morning, it is over, just got to make it for 3 days, then hopefully I will be back on track.

dartol

05-14-2007, 10:49 AM

Ah well, forget the scale, how are the pants fitting is the real question. I can still wear some of my 36s but not all of them. I have found that I do much better when I am journaling too. I have not started back yet, but have been eating pretty good for the most part. Really good today so far. Don't worry Mike, you are still doing great! Just think where you were before you started. :)

Darren

namtrag

05-15-2007, 07:38 AM

Monday food (conclusion of above post): snack at 3:30, 1.5 scoops ON Pro Complex with 1 serving of dry instant pudding mixed in ice and water)

Played golf with son, so no more food until 8:30. Had a pouch of tuna and a bowl of raisin bran with 1% milk.

Tuesday: Pre workout had 2 scoops protein powder in ice and water and a protein bar.

Workout: TJ was trying to take it a little easy on our joints so we did the following:

Static squats (stand on platform, slide feet under pads to hold you in place, then squat down and hold). 3 sets of 2 minutes

Leg press machine: hold in down position for 1 minute, then do 20 reps. Did this 3 times with 245lbs.

Bench press hold (lay on bench, grab the bar and lower it until elbows are approximately 90 degrees, hold for 1 minute). did this 3 times with 135lbs

Pushups with feet on high bench, and hands on floor: 3 sets of 20

Hanging leg raises: 3 sets of 25

Dips, bodyweight: 3 sets of 20

Post workout: another protein bar.

I am going to choose a competition for late summer, or early fall, and go for it. TJ's contest is only about 30 days away (the Superbody in South Beach), and he is really starting to look good. He is encouraging me to put a show on my calendar to keep me motivated instead of saying "someday."

Lunch: tuna, broccoli, 1 cup of brown rice

dartol

05-15-2007, 08:55 AM

I am going to choose a competition for late summer, or early fall, and go for it. TJ's contest is only about 30 days away (the Superbody in South Beach), and he is really starting to look good. He is encouraging me to put a show on my calendar to keep me motivated instead of saying "someday."

Go for it Mike!!! I am sure the extra motivation would work wonders. :)

Darren

namtrag

05-17-2007, 07:16 AM

Wednesday, bad day dietwise, although I did walk 2 miles at a fast clip.

Thursday: 2 scoops of protein powder and half a banana mixed in ice and water.

Workout: Front lat pulldowns, 3 sets of 15, Seated narrow rows on bowflex, 3 sets of 15. Pullovers using cable crossover, 3 sets of 12. Standing wide grip cable curls, 3 sets of 12. Seated wide grip rows, 3 sets of 20. Kneeling cable curls with each hand working independent, 3 sets of 15. Decline curls holding 45 lb plate, 2 sets of 50

Post workout: Protein bar

I am at 198 on my home scale, so just got to right the ship, and start back down again.

dartol

05-17-2007, 09:20 AM

Well you know if one of us starts doing good, the other will too... LOL

Darren

SR800

05-17-2007, 04:30 PM

You actually probably gained some muscle with the increased food intake and may look even better when you cut this time.

dartol

05-22-2007, 05:57 AM

Blake, I think we may have to go kidney-hunting here... ;)

Darren

Islandtroll

05-27-2007, 02:05 PM

Horse didn't buck you off did it Mike? Just wanted to let you know we are here for you if you needed :D

namtrag

05-29-2007, 09:21 AM

Tuesday 5/29

Trying to sneak back on the board without anyone noticing!

To get myself motivated, my workout partner, who is competing in June suggested that I pick a contest this fall, thus having a specific thing to work towards.

Pre workout: 2 scoops of protein, 1/4 banana, ice and water in a shake

Workout: trying to not hurt my shoulder again.

Pushups: 3 sets of 25
Incline DB Press: 3 sets of 12x35lbs
Flat DB PRess: 3 sets of 12x 50lbs
Bodyweight dips: 3 sets of 12
Bench dips with 25lb on lap, arms on one bench, feet on another: 3 sets of 15
SLDL using 50lb db in each hand: 3 sets of 12
Walking lunges with 25lb plate in each hand: 3 sets of 20

Post workout: Protein bar, handful of nuts

Shoulder is aching, why won't it go away, I am lifting awfully light and not often, just popped 2 advil liquigels.

I am looking at 2 competitions:

NPA Fall Classic in Richmond/Petersburg, VA on Oct 20

Or NGA Mt Rogers Classic in Roanoke VA on November 17.

If anyone knows anything about the NPA or NGA, feel free to give me advice. I am leaning toward the NPA because it is only 1.5 hours away.

dartol

05-29-2007, 09:27 AM

Tuesday 5/29

Trying to sneak back on the board without anyone noticing!

To get myself motivated, my workout partner, who is competing in June suggested that I pick a contest this fall, thus having a specific thing to work towards.

HA! Think we are gonna let you off the hook that easy Mike? I don't think so! :)

Good plan on picking a competition. Welcome back!

Darren

namtrag

05-29-2007, 10:32 AM

Looks like I will try to do the NPA one, my training partner said it's a great one to start at.

For lunch I had sushi

namtrag

05-29-2007, 12:21 PM

dartol

05-29-2007, 04:39 PM

Darren,

No more Mr Whiny and Depressed Man! The rest of this lard will be gone by Labor Day at most. I am probably at 200-202, I am afraid to weigh, but I will be at 175-180 by the end of the summer.

You or me? LOL

There ya go, just say what it is going to be like and do it! :)

Darren

SR800

05-29-2007, 05:13 PM

Don't go to quickly, that muscle is hard to get and easy to lose!

namtrag

05-30-2007, 07:35 AM

SR

Believe me, it ain't muscle that I gained back!lol

I weighed 200 on my scale this morning, my training partner's scale is usually a couple of pounds heavier, but at least I got the misery of weighing over with.

I had 2 scoops of protein powder with half a banana in ice and water in blender for breakfast

At 10 am I had a protein bar.

dartol

05-30-2007, 08:22 AM

Hey Mike, here is a good thing I found for breakfast...

http://www.betterneggs.com/products/productView.cfm?prid=1

I make a whole carton (2 cups) and split it into 2 'meals' usually.
240 cals, 8g carbs, 48g protein.

It's good just scrambled, or add in salsa.

Glad you weighed in, now you will have something to track your progress against.

Darren

namtrag

05-30-2007, 08:49 AM

Darren

Thanks, I eat those too sometimes. Just have to go shopping and stock up on the healthy stuff. Egg whites are so good for you. Only 35 calories per egg, so it's ok to eat a 6-8 egg omelet!

dartol

06-04-2007, 07:22 PM

OK, where are ya Mike?

Darren

Hibiscus09

06-04-2007, 07:49 PM

Hi Mike! I hope you've been doing well. I feel like I haven't talked to you in forever. What did your wife and son think of Carolina when they visited?

namtrag

06-05-2007, 07:59 AM

Hey guys, I had a weird stomach virus for about a week. It peaked on Thursday. It was not the usual one either, it was just extreme tiredness, gas, and alternating feelings of being not hungry, followed by being extremely hungry. The only thing that appealed to me was cold cereal and milk. If I thought about eating eggs or meat, or even drinking coffee....well, you get the picture.

The last time I worked out was last Tuesday.

Anyway today I felt great and started working out again

Drank a smoothie of 2 scoops of protein powder, 1/2 a small banana, ice and water.

Work out was fairly light.

Leg press: hold in contracted position for 30 seconds, then immediately do 20 reps. 3 sets.

Pushups using pushup bar with feet up on bench: 3 sets of 15

Bodyweight dips: 3 sets of 15

High to low cable flys: 3 sets of 12

Lateral raises: 3 sets of 15

Decline bench crunches w/45 lb plate on stomach: 3 sets of 50

Postworkout: Detour protein bar.

Started getting weighed and measured again today. Bad news is I weighed 203. Good news is I started weighing.

I am going to email my training partner every day and tell him what I ate the previous day.

Snack: Small chef salad with lite olive oil vinaigrette

Lunch: large pouch of tuna, bag of broccoli.

Snack: Detour Bar

Supper: 2 extra lean ground beef patties (about 6 oz), with mustard, 2 cups of cooked broccoli

namtrag

06-05-2007, 08:04 AM

Hi Mike! I hope you've been doing well. I feel like I haven't talked to you in forever. What did your wife and son think of Carolina when they visited?

Yes it seems like forever!

When Dale and my wife visited USC, they didn't like the campus as much as we did the first time. I guess it's because when I went with Dale, we were on the old campus. This time they had to visit the engineering school, which my wife said was in a kind of run down looking area.

Bottom line was, I think my son realized how far away from home he was going to be. He also got accepted by William and Mary (my alma mater), and that changed his heart too. So, he decided to pass up the money that USC offered, and attend W&M. It is only 40 miles from our house, so I think that played a major part in his decision, plus W&M has a really good reputation.

The $20-25,000 scholarship money would have been really nice though!

namtrag

06-05-2007, 08:05 AM

What else I think is a positive to bring out of gaining some weight back is: now I can view it as a brand new diet, set a lower goal weight than before, and have it be only a goal of losing 25-30lbs. In other words, I want to be about 175lbs when I am done. If I look at it as a brand new diet, it's only 28 lbs. If I looked at it before, it would have been close to 60lbs.

namtrag

06-05-2007, 09:22 AM

Good news while I am being positive: after last Tuesday's workout, my bicipital tendinitis was really aching. I took advil for a couple of days, didn't workout for a whole week, and voila, it seems to be better.

Even today, lifting didn't seem to hurt it hardly at all. I will see how it feels tomorrow, but right now, no pain.

namtrag

06-05-2007, 05:05 PM

Had a good eating day more or less. Trying to figure out what to eat besides Detour Bars for snacks. Gotta get some cottage cheese. But what else? Besides being expensive, the protein bars have lots of crap in them.

V-240

06-05-2007, 05:21 PM

Mike,

Yeah, my coaches told me to stay away from protein bars. Even the ones that don't have a lot of crap have a lot of calories. And Tiger's Milk bars have high fructose corn syrup, shame on them!

One good high protein meal I take with me now is wild salmon mixed with cottage cheese. Yum.. add some salsa, and you've got a tasty treat. Stores like Trader Joe's have pop-top tins of the wild Alaskan salmon. Problem is, if there's a cat within earshot of the pop, be prepared for company.

Scott

namtrag

06-05-2007, 05:23 PM

namtrag

06-05-2007, 05:25 PM

Went by to see my training partner/chiro. He is 2 weeks out from his contest in South Beach and looking great. He had me feel his abs, and it was weirding me out a little. There was like a big valley in the center. He laughed when I asked him if I had that in my stomach area, and said yep, everyone has it.

I asked him what he believes I need to get down to for my first contest. He is thinking 175 a month out, then fine tuning lower if needed.

I have around 4.5 months, so I should be able to get 28 lbs off pretty easily if I just stay consistent.

dartol

06-05-2007, 06:04 PM

Hey Mike! Glad you are over your stomach thing and back at it. :)

I hear ya on the snacks. I love Detour bars too, but I have cut back. Here are some more ideas. Some are from my wife too.

Almonds
Muscle Milk Pudding pretty good and not much crap in it
Tuna 'lunch kits' - tuna with mayo, relish, and crackers
2% Cheese sticks
Square of dark chocolate like 85% Lindt. A little bit will do ya! Good with almonds
Kashi TLC crackers with Laughing Cow Light cheese
Celery with peanut butter
Avacado with salsa
Celery with salsa
Butter lettuce and turkey rollups

This reminds me that I need to expand my snacks too! LOL

In the mornings I make a carton of egg whites and split that into two meals, so I guess you could consider one a snack. LOL

Darren

namtrag

06-05-2007, 06:41 PM

Darren, yummy stuff, I will have to try some of those.

Totals for the day: I had a protein smoothie at 9pm to finish off the day.

2330cal 80f 126c 270p

V-240

06-05-2007, 06:44 PM

Yeah, Blabber, I was eating a lot of zip packages of tuna, so those are an option, but I want to get some variety going so I don't burn out again. The salmon and cottage cheese with salsa sounds good, but it also sounds like a real breath enhancer. heheheheHoo yahh, I forgot, pick up some Certs while you're out shopping for this stuff. http://www.ezboard.com/images/emoticons/sick.gif

Hibiscus09

06-05-2007, 06:50 PM

Yes it seems like forever!

When Dale and my wife visited USC, they didn't like the campus as much as we did the first time. I guess it's because when I went with Dale, we were on the old campus. This time they had to visit the engineering school, which my wife said was in a kind of run down looking area.

Bottom line was, I think my son realized how far away from home he was going to be. He also got accepted by William and Mary (my alma mater), and that changed his heart too. So, he decided to pass up the money that USC offered, and attend W&M. It is only 40 miles from our house, so I think that played a major part in his decision, plus W&M has a really good reputation.

The $20-25,000 scholarship money would have been really nice though!

Yeah -- the Honors College itself is in the Horseshoe, which is an older and pretty neat looking part of the University and in the downtown area. USC, however, is really spread out and the engineering school is on the outskirts of campus. I was at California Dreaming with Brian the other day (and the view is the Swearingen engineering building) and I told Brian I couldn't even look at that damn building without getting a headache. My graduate school classes were in it. :eek: :p

I'm glad he'll be closer to home for you guys. I'm sure William & Mary will be great!

SR800

06-06-2007, 04:48 AM

2330cal 80f 126c 270p

Wow, i think at this point I would die after 2 days of only 2300 cals :)

Bob45

06-06-2007, 05:05 AM

It's good to see you going strong again in here. I need to do the same.

namtrag

06-06-2007, 06:07 AM

Wow, i think at this point I would die after 2 days of only 2300 cals :)

SR,

This is actually higher than I was doing before, so I feel almost like I am cheating! lol

I am going to try to eat about 2200 or so a day, make them clean, and see what happens.

namtrag

06-06-2007, 06:08 AM

Wednesday, I feel good about yesterday.

No workout today, am supposed to go hit golf balls at some point today. I know it doesn't sound like much, but I sure work up a sweat doing it. I usually hit a bucket with about 100 balls in it, and I do it in about a half hour. lol

For breakfast, I had 4 scrambled eggs with 2tbsp of parmesan sprinkled over them.

Took my supplements: multivitamin, 2 fish oils, 1 CLA, 2 Glucosamine.

Snack: cottage cheese and grapes

Lunch: Sushi from Fresh Market

Snack:4 oz beef jerky, 25 peanuts

Supper: tuna, cup of rice

namtrag

06-06-2007, 06:10 AM

It's good to see you going strong again in here. I need to do the same.

Thanks for checking in Bob. I think my pace was too high for too long, plus once I had a taste for eating like crap, it was like a drug, and I had to break the addiction again.

namtrag

06-06-2007, 06:33 AM

I am inching closer toward comitting to a competition. I have emailed to ask instructions on how to register for the NPA Tri Cities Fall Classic to be held in Petersburg, Va on Saturday, October 20th.

Maybe with a specific goal in mind, I will be more apt to stick to it.

Bob45

06-06-2007, 07:37 AM

Thanks for checking in Bob. I think my pace was too high for too long, plus once I had a taste for eating like crap, it was like a drug, and I had to break the addiction again.

You can say that again. It is easy to get the old habits back in full swing.

namtrag

06-06-2007, 05:01 PM

My last Wed meal was a smoothie made with ice, water, 2 scoops of whey, and 2 tbsp of peanut butter. I found out that this concoction does not blend very well!!!!

Totals for day

2046 cal 70g fat 134g carb 220g protein

namtrag

06-07-2007, 04:01 PM

Thursday:

Pre workout: 2 scoops of protein powder in ice and water

Workout: sad because I can only do 1-2 pullups now!!!

Anyway:
1 arm db rows: 10x50, 10x60, 10x70
Lat pulldowns with 2 independent handles on the machine: 10x120, 10x100, 10x100
Seated rows with 2 independent handles: 10x120, 10x120, 10x130
Attempted to do hammer grip pullups: 2, 1
Bentover rows with EZ Bar: 10x80, 2x10x100
EZ Bar Curls: 10x50, 2x10x60
DB Hammer curls: 3x10x50

30 minute walk on treadmill at 4mph, incline set on 4. Heart rate of 118 at end

post workout: Detour bar

Lunch: met client who is missionary to Viet Nam at a Vietnamese restaurant. Did the best I could on fitday. It was a dish that was vermicelli noodles,covered with salad type greens, with strips of lean pork chops, and a chopped up small egg roll. There was a small bowl of sauce which I poured over the entire thing. It was yummmy! Also had iced coffee, vietnamese style. Basically they bring a small percolator to your table and it sits on top of a glass that has a small layer of condensed milk. The coffee brews on top of the milk. When it is done dripping, you take the percolator piece off, stir it until mixed well, and then pour it over a glass of crushed ice. Very good.

Later in the day, I had a bag of beef jerky.

For supper: 6 oz of london broil from grill, 1.5 cups of salad, with balsamic vinaigrette.

Good day of lifting

Last meal: smoothie with 2 scoops protein and half a banana

totals

2405
Fat: 79 714 30%
Carbs: 156 588 25%
Protein: 268 1074 45%

namtrag

06-08-2007, 07:05 AM

So far I have gained a lb since starting to eat better. Figures...

Anyway, today, I have eaten so far:

Breakfast: 4 large eggs, scrambled, with 2 tbsp of parmesan from the green Kraft container. Don't know if it's real cheese or not>lol

Snack: Package of Hickory Smoked tuna

Am going after work to do leg workout.

Lunch: package of sweet and spicy tuna. 1.5 cups cooked oatmeal with 2 oz of 1% milk, and 2 splenda packets.

jtroster

06-08-2007, 07:47 AM

"Green Kraft" may be cheese but it does not have all the flavour. Buy youself a chunk of real Parmesan Reggiano and grate it over your eggs. You will be able to taste the difference.

namtrag

06-08-2007, 09:24 AM

Yes, I think I will try that, I am sure there is no comparison!

enigma60

06-08-2007, 09:27 AM

"Green Kraft" may be cheese but it does not have all the flavour. Buy youself a chunk of real Parmesan Reggiano and grate it over your eggs. You will be able to taste the difference.

Great advice. My breakfast almost every day - 1/2 cup egg whites, 2tbl spoons of fresh grated (good) Parmesan Reggiano and a slice of multi grain.

enigma60

06-08-2007, 09:28 AM

with 2 tbsp of parmesan from the green Kraft container. Don't know if it's real cheese or not

Don't eat that suff it will kill you :eek:

namtrag

06-08-2007, 12:03 PM

I just had my afternoon snack: 1 oz of peanuts, and a 2 scoop protein powder smoothie, with ice, water and 1 serving of sugar free pudding mixed in.

I am at 1400 calories already, and I am starving. I have been starving all day. Within a half hour of eating, I am hungry again.

Is this happening to anyone else?

Urgghhh

enigma60

06-08-2007, 01:00 PM

So far I've had about 1480 calories today and I'm definately not hungry.

Not sure whats going on with you. Are you eating whole grains? If not your glycemic index maybe going up and its making you hungry. If you want I can send you my typical days intake if you think it will help.

namtrag

06-08-2007, 01:25 PM

I don't know, I thought eating lots of protein, and not much starchy carbs was supposed to help keep away the appetite.

It's been all protein, except I did half 1.5 cups of cooked oatmeal at lunch.

I'd love to see your typical intake, if you have a fitday account, just send me the link.

enigma60

06-08-2007, 02:08 PM

Not sure if the link will work since you need to login. I will send you a couple of days intake via PM - assume you have MSWord?

enigma60

06-08-2007, 02:09 PM

BTW - check this out - I find it useful
http://www.musclegaintruth.com/glycemic_index.htm

I try to eat 1/2 cub Brown Rice (Medium) with 1/2 cup Lentils (Low) especially and hour or 2 before a workout.

SR800

06-08-2007, 03:40 PM

jspirate

06-08-2007, 03:49 PM

Hey Mike. I just scanned the last two pages of your journal and didn't see anything about your shoulder? Is it doing OK?

I guess it must be OK if you are thinking about competing :)

V-240

06-08-2007, 04:14 PM

Not sure if the link will work since you need to login. I will send you a couple of days intake via PM - assume you have MSWord?If you mean fitday, you can create a public profile for anyone to look at (read only) by going to the "home" page (top left button) and scrolling down to the bottom and clicking on "Make My Journal Public". It will give you an url like mine here in my sig line. See, Mike's is public, it's in his sig line too.

enigma60

06-08-2007, 04:33 PM

If you mean fitday, you can create a public profile for anyone to look at (read only) by going to the "home" page (top left button) and scrolling down to the bottom and clicking on "Make My Journal Public". It will give you an url like mine here in my sig line. See, Mike's is public, it's in his sig line too.

Thanks Blabber will try that now - Oh god then you will see all the times I've cheated :D

dartol

06-08-2007, 05:01 PM

parmesan from the green Kraft container. Don't know if it's real cheese or not>lol

Is that the one that says "100% Grated Parmesan Cheese" on it? I always found that funny when you look at the label and it has other things listed besides cheese... humm, what are they trying to say, that it is 100% grated??? :confused:

Darren

namtrag

06-08-2007, 05:28 PM

I am really glad you are back at it, I am beginning to think that wanting to do a show in two years time is not enough for me to gain enough mass to show up. But I think you have enough to pull it off:)

I have mass, but I am not sure it is muscle! hehehe

Seriously, my chiro who is competing in a couple of weeks, told me I need to get pretty lean for the show since I am not hugely muscular. He is talking 170. I cant remember every weighing that low. He says my hope is to be conditioned beyond the max so I will appear bigger than I am.

namtrag

06-08-2007, 05:29 PM

here is the rest of Friday:

Ate a Detour bar on the way to the gym after work.

Worked out my legs for the first time in several weeks

Calf raise (standing at machine): 2x15x200, 1x10x220

40 degree leg presses, not counting sled weight:
15x180, 15x270, 15x360, 2x15x450

SLDL with barbell: not sure I am doing these right, but I tried: 3x15x105lbs

Walking lunges, no pause between strides, holding 25lb plate in each hand: 3 sets of 24

Seated leg extensions: 3x15x105lbs

Seated leg curls:3x15x105lbs

Postworkout: because of all this talk about Guinness on another forum I belong to, I stopped and got some Guinness Draught.

Had 1 4oz ground chuck patty, 1 bag of steam fresh broccoli, carrots and snow peas, and 1 guinness draught.

I feel much better now after the beer! lol

namtrag

06-08-2007, 05:45 PM

friday totals

Total: 2419
Fat: 86 776 33%
Carbs: 146 503 22%
Fiber: 21 0 0%
Protein: 240 962 41%
Alcohol: 13 92 4%

enigma60

06-08-2007, 06:11 PM

friday totals

Total: 2419
Fat: 86 776 33%
Carbs: 146 503 22%
Fiber: 21 0 0%
Protein: 240 962 41%
Alcohol: 13 92 4%

Totals look good to me. I tried for around 2000 when I was really trying hard to loose weight - usually averaged around 2200 early on. Have relaxed a bit the past few weeks but still lost another 2lbs. This week has been a bit crazy. Perogies and polish sausage last night - over 1,000 cals!!!!!!!!

namtrag

06-08-2007, 06:16 PM

I am trying to go slower this time so I don't crash and burn again. I am going to try to work out harder instead of eating less.

V-240

06-08-2007, 06:30 PM

GUINNESS!! You spent your beer calories WISELY! :)

namtrag

06-08-2007, 07:13 PM

GUINNESS!! You spent your beer calories WISELY! :)

But it's so hard to stop at 1

namtrag

06-08-2007, 07:16 PM

Hey Mike. I just scanned the last two pages of your journal and didn't see anything about your shoulder? Is it doing OK?

I guess it must be OK if you are thinking about competing :)

Hurt it again...went to see my training partner who happens to be my chiro. He did some sort of deep tissue massage on the back side and said so an so was in a spasm. He then adjusted my shoulder, and put some stim on it.

He doesn't seem to think it's a big problem, just tendonitis. He really is after me to always wear straps when doing back exercises. He says I need to pull with my back, not my arms. Pulling heavy with the arms is what initially caused me to get the teniditis. At least this is what I remember him saying...

enigma60

06-09-2007, 05:39 AM

But it's so hard to stop at 1

If you are wise you will stop before 6 (pints that is) - I remember a particular evening spent on the bathroom floor after drinking vast quantities in my youth - not a pretty sight! :eek:

SR800

06-09-2007, 05:49 AM

I think 5'9" and 170 would be excellent ripped. If I were ripped up totally for competition it would be like 145ish :D, at 5'10". Great for the ring, but not for the stage.

namtrag

06-09-2007, 06:18 AM

It's hard to think of myself that small, but it's obviously doable.

I am sore as hell from the leg workout, and it's only been 12 hours! It's gonna really hurt tomorrow and Monday!

Saturday.

Breakfast: 4 scrambled eggs w/2 tbsp of that wicked parmesan(it's almost gone). 1/2 bag of birdseye steamfresh broccoli, carrots, snow peas and water chestnuts. Coffee with 1 oz of 1% milk and a splenda.

namtrag

06-09-2007, 08:40 AM

Thinking my hunger problem might be helped by eating more fiber, for lunch, I ate a can of kidney beans with some mexican style diced tomatoes mixed in. Certainly no shortage of fiber today! I am already at about 35g for the day!

Tomorrow morning might be interesting lol

UCANDOIT

06-10-2007, 03:11 AM

HI Mike

Long time and no posting in your thread, sorry pal.

I see you are still getting it all right, I think you are on to something with the fibre thing.

Have a great week and may you be blessed with trouble free WO's

Marcos
:D

namtrag

06-10-2007, 06:39 AM

Saturday rest of day food

Snack: 2 scoops of whey, 1 cup of 1% milk, ice and water in blender

Snack: 1/2 chef salad with Italian dressing, and citrus split smoothie (orange and banana), made with splenda, from Tropical Smoothie Cafe

Supper: 5 oz of london broil, 1/2 bag of birdseye steam fresh broccoli, etc and 1 oz of peanuts

Totals: Fat: 77 691 32%

Carbs: 214 654 30%
Fiber: 50 0 0%

Protein: 200 802 37%

namtrag

06-10-2007, 06:51 AM

Sunday, had a weird food day:

Meal 1:4 scrambled eggs, 2tbsp of parmesan sprinkled over them. 2 slices of whole wheat toast, no butter, and a cup of coffee with 1 oz of 1% milk and a packet of splenda.

Meal 2: smoothie, 2 scoops whey, 1/2 banana, 1 cup of milk. 1 oz of peanuts

Went to play golf, had a package of peanuts for meal 3

Meal 4: got home, hardly any food in cabinets, we need to go shopping. Had 1.5 cups of kidney beans.

Meal 5: bowl of raisin bran with 1% milk

For dessert, a frozen daiquiri.

I consider this my cheat day for the week, so I need to be strict for the next 6 days!

Total: 2115
Fat: 66 594 30%
Carbs: 235 748 38%
Fiber: 49 0 0%
Protein: 144 576 29%
Alcohol: 9 66 3%

namtrag

06-11-2007, 06:34 AM

Monday, I got up and walked 2 miles in the neighborhood at a good clip.

My legs are still real sore from Friday evening's leg workout, especially my hamstrings, and butt.

Got back from my walk, had 4 scrambled eggs, 2 tbsp of parmesan, and 2 slices of whole wheat toast, no butter.

Snack: package of Hickory Smoked tuna

Lunch: Package of sweet and spicy tuna, bag of steam fresh green beans

Snack: smoothie with 2 scoops of ON Pro Complex, 1 serving of dry sugar free pudding mix, ice and water.

Snack: package of hickory smoked tuna

Supper: 2 cups cooked oatmeal, 1 cup of 1% milk

Bedtime snack: will be a protein powder, ice and water smoothie

Totals:

Total: 2340
Fat: 74 656 30%
Carbs: 153 504 22%
Fiber: 27 0 0%
Protein: 274 1094 48%

dartol

06-11-2007, 07:33 PM

My legs are still real sore from Friday evening's leg workout, especially my hamstrings, and butt.

Sounds like you are doing the SLDLs right to me! LOL

Darren

namtrag

06-12-2007, 07:28 AM

But I did leg curls too, so can't tell.

Anyway, Tuesday

Preworkout: Detour Caffeinated Protein Bar

Weigh and measure day:

Weight 201, down 2. Only 31 to go.
BF in cm (3 pinch test): 21
Neck: 16
Shoulders: 49 1/4
Chest: 42 3/4
Torso: 36 3/4
Waist at navel: 37 3/4
Thigh: 24 1/2
Calf flexed: 16 7/8
Bicep flexes: 15 1/2

Workout

Steps ups holding 70lb db: 3 sets of 25 each leg
Seated incline flys: 2x20x25, 1x20x30
Standing cable punches (hold handle in each hand, alternate punching diagonally across chest): 2x15x40, 1x15x50
Seated Arnold Presses: 3x15x25
Seated lateral raises: 3x15x15
Dips: BW 3x20
Decline crunches while holding 45 lb plate: 3 sets of 50

Post workout: Tri o plex peanut butter protein bar

Lunch: Salad at restaurant. About 3 cups of fancy types of lettuce, some tomato sections,and some cucumber pieces. With 4 oz grilled salmon on top. It had some sort of sweet tomato vinaigrette dressing already mixed in, so I had to estimate on fitday

Snack:Hickory smoked tuna pouch

Snack: 2 scoops of muscle milk peanut butter protein powder, ice and water in blender. Decided to give muscle milk a try. Kind of scared about the fat, but man it sure tastes good with the fat in it.

Supper: Salad with 4 oz of taco meat (family had burritos), salsa.

Snack will be a protein smoothie with 1 cup of milk, 2 scoops of EAS protein powder, 1/2 a banana, ice and water

Total: 2378
Fat: 90 813 35%
Carbs: 154 553 24%
Fiber: 15 0 0%
Protein: 243 972 42%

namtrag

06-12-2007, 11:15 AM

This time at 201, I realize how much fat there is around my middle and rear end!lol

When I blew past 200 the first time back in Feb-Mar, I thought I looked really good at 200. Now I think I look pretty bad. I guess it's because I saw how good I looked at 189.

Not looking for sympathy or aw shucks, you shouldn't feel that way!

Just saying, that now I am really motivated to get this fat off for good.

namtrag

06-12-2007, 11:26 AM

I also don't feel like I have the muscle mass or development to do a show, but my training partner assures me that if I get lean enough I will look plenty muscular!

I am considering really tearing my legs up for the next couple of months in an effort to get the upper body to grow too. Plus I have really good legs, and I want them to be my best part when I compete, might draw some attention away from my upper body. lol

SR800

06-12-2007, 04:22 PM

Just keep taking it slow. Believe me if you are ripped up in the 170s you will look HUGE!

namtrag

06-13-2007, 06:19 AM

Wednesday

2 mile walk at brisk pace.

Breakfast: 3 large eggs, 2 slices of whole wheat toast with 1 pat of margarine split between them. 2 fish oils, 1 multivitamin, 2 glucosamine

Snack: Muscle Milk Protein smoothie with ice and water

Snack: package of sweet and spicy tuna

Lunch: sushi from Fresh Market, 10 really big strawberries, 3/4 cup of blueberries

Snack: Muscle Milk smoothie with ice and water

Snack: 1 oz peanuts

Supper: stir fry beef over veggies, put .5 tbsp of oil in fitday to cover oil used in the pan

Snack: 2 scoops protein powder, 1/2 banana, ice and water smoothie

Totals

Total: 2404
Fat: 99 893 38%
Carbs: 161 532 23%
Fiber: 28 0 0%
Protein: 229 916 39%

namtrag

06-14-2007, 07:58 AM

Thursday

2 scoops protein powder, ice and water in blender

Workout: kind of light today
Step ups onto bench with 70 lb db: 3 sets of 25 with each leg
Alternating front and behind neck lat pulldowns: 3 sets of 20
One arm rows: 3 sets of 12
Standing alternating db curls: 3 sets of 24 (12 each arm)
Standing shoulder height cable curls: 3 sets of 12
Decline bench crunches with 45lb plate: 3 sets of 50

Postworkout: Muscle milk protein smoothie in ice and water

Snack: Buffalo chicken wing chunks (a tyson product)

IdahoViking

06-14-2007, 08:00 AM

Last night in my never-ending quest for weight loss, I tweaked my diet once again. I omitted the pickles from each of the five cheeseburgers that I ate.

namtrag

06-14-2007, 08:05 AM

goin low carb, eh?

IdahoViking

06-14-2007, 08:07 AM

goin low carb, eh?

Yup!

IdahoViking

06-14-2007, 08:10 AM

Whats your BF% at now?

namtrag

06-14-2007, 08:13 AM

I am afraid to check, probably 15%

IdahoViking

06-14-2007, 08:15 AM

I am afraid to check, probably 15%Considering where you were about a year ago, that's pretty darn good - isn't it?

namtrag

06-14-2007, 08:19 AM

Yes, but it's way up from 8 weeks ago!

At least the ship has been righted though. On the way back down again.

UCANDOIT

06-16-2007, 02:37 AM

Hi Mike

Nice WO's, i see you also eat a lot of smoothies, have you ever tried Peanut butter in one. It doesn't taste bad and has a lot of goodness in.

1 serving = 2 tablespoons
188 calories
16g good fats
3.3g sat fats
8g protein
6.3g carbs

All in all good cheap protein, carbs and fats

Cheers
Marcos
:D

SR800

06-16-2007, 07:55 AM

Peanut butter is the ultimate makeup your calories and fats food that takes up very littel room in the gut!

oldsuperman

06-17-2007, 01:24 AM

Hey Mike.
Just checking in on ya. Sorry I've been outa it for a while. Three weeks ago I tried to quit and left posing class in the middle of it. One of my posing trainers Dra, went after me and I had a break down. Just too much stress and not enough balance. Anyway he got me settled down. I went home and was trying to talk myself out of competing at the Oregon. I had been prepping for 27 wks so far. Three shows in 2 mths.

Well, Dra called Brandon, my trainer and he called me trying to get me hang with him, but I said no and went to bed. He showed up at my door with a buddy and I said, "What's this, an intervention!" We had a long talk and I promised to stay on diet for a few days and let him keep working me through it all. Took bout 3 days and I got my head on straight, was feeling better. Man, they really kept by me till I got past it. Feeling 100% now. Don't regret doing the back to back shows, and glad I'm doing the Oregon, yet I will never do shows spread out like this. Too hard! I'm still looking good, about 4% BF and kept the muscle. This show is always a big one, so will see how it goes. Well enough a bout me.

Just wanted to let you know you're ok too bud. Set backs teach us how to move forward if we choose it. If we learn nothing from them, then we are doomed to failure again and again. Mike you're such a great guy and sorry I've been out of it for ya. Call be tho anytime and we can help each other! Soon as this comp is over, I will be back on the forum causing all kinds of controversy! LOL!
best to ya Mike and keep in touch. ed

dartol

06-23-2007, 02:22 PM

Hey Mike! I know the feeling about losing ground. The last pair of 36s that I had that still fit were just a bit too snug to wear yesterday. I have had too much going on with work, have not been eating too well or working out enough lately. Father's Day was bad with a choc chip cookie dough ice cream cake... and there were leftovers of that for several days.

There are too many things that I want to do over the summer to go as serious as I was back in December... I am going to redo my schedule for 3 workout days per week and leave some time for other fun things like kayak fishing! At least I will still make progress.

Hope ya have a great weekend!

Darren

namtrag

06-25-2007, 06:40 AM

Sorry I couldnt post last week, we had high school graduation on the 14th, then woke up Friday and started moving to our new (used) house, much closer to my office. 2 miles vs 28 miles!

Had no internet for the past few days, plus was dying trying to fit the stuff from our old 2300 sq ft home into our new 1850 sq ft home.

Then yesterday, we had to take our French exchange student to the airport for his flight home after 10 months as our 3rd son. That was quite emotional saying goodbye to him.

Didn't watch what I ate or exercise, so I am probably up a bit, but at least the stress of moving is over.

namtrag

06-25-2007, 06:42 AM

Monday, got up and went for a 30 minute walk. Once I got home, I had 4 eggbeater eggs, 2 real eggs, scrambled, with 3tbsp of parmesan cheese, 2 slices of whole wheat toast with a pat of butter split between them.

SR800

06-26-2007, 04:40 PM

They need to change the name of your thread to "One teaspoon of parmesan cheese at a time" :)

UCANDOIT

06-26-2007, 08:23 PM

namtrag

06-27-2007, 02:07 PM

Tuesday

Worked out in my garage using db's, and not too heavy. The tendinitis is flaring up pretty bad again

Pushups: 3 sets of 30
Flat DB Bench press: 3 sets of 15
Flat DB Flys: 3 sets of 15
Incline DB Press: 3 sets of 15
Incline DB flys: 3 sets of 15

Didn't keep track of food, but it was a better than average day.

namtrag

06-27-2007, 02:10 PM

Wednesday: 45 minute walk in neighborhood

Breakfast: 2 eggs mixed with 4 eggbeater eggs, 3 tbsp of parmesan, 2 slices of whole wheat toast with 1 pat of butter between them.

Snack: 1.5 cups cooked oatmeal, 2 oz of 1% milk.

Lunch: Sushi from Fresh Market.(10 pieces, 5 salmon rolls, 5 tuna rolls with rice and seaweed wrapper). Fairly large serving of mixed fruit.

Snack: handful of mixed nuts

BergMuscle

06-27-2007, 03:24 PM

Nice chest routine on Tuesday.

namtrag

07-03-2007, 08:47 AM

This moving stuff really gets in the way of bodybuilding, journaling, eating right, etc.

Monday, July 1, I walked 2 miles.

Today:

Step ups, 1 leg on bench, other on ground, resting db on knee of leg on bench. Push off with leg on ground until leg on bench is straight. 3 sets of 25 on each leg with 75lb db.

Bench press: hold bar in postition for 15 seconds in halfway down position, then immediately do 20 reps. 3 sets with 135lbs

Incline bench press, same thing as above, only weight reduced to 115, and reps to 10.

Seated lateral raises, 3 sets of 20 with 15lb db in each hand

Cable high to low flys, 3 sets of 20

Pre workout: protein bar

Post workout, muscle milk, 1 cup of 1% milk, ice and water in blender.

Snack: pouch of hickory smoked tuna.

Weight is back up, so I really need to keep up this journalling, I can't do it on my own without writing down every little morsel I eat!

UCANDOIT

07-03-2007, 03:16 PM

Hi Mike

Good luck with all the moving, it normally takes me about 3 years to get sorted out.....

Do not despair on the eating thing, I am the same, unless I write everything down and check where I am at least 3 times a day, that day is usually shot.....

Have a great day
Marcos
:D

namtrag

07-05-2007, 07:32 AM

Went to my trainer's house for 4th of July, didn't eat too much, but more than made up for it by the liquor and beer consumption...lol!

IdahoViking

07-05-2007, 07:34 AM

Went to my trainer's house for 4th of July, didn't eat too much, but more than made up for it by the liquor and beer consumption...lol!Alcohol consumed on holidays have zero carb, zero calories - anyways that's the rumor I'm trying to start.

namtrag

07-05-2007, 07:39 AM

Works for me!

namtrag

07-05-2007, 07:41 AM

After spending the 4th of July in a drunken stupor, I woke up with nary a hangover, which is very odd considering that I had 3 beers and 6 mixed drinks. Maybe it was because I did it over about a 5 hour period. Not gonna complain.

I used July 4th as a line in the sand. My older son challenged me, starting today, to eat right, just like I was doing in February, and said he would do it with me. He actually needs to eat more, but better macros. He is 5'10" and weighs 160, and is what he refers to as "skinny-ripped." He wants to gain 20lbs

I am going to go back to the hardcore eating for a while, it is the only thing that seems to work. The only change I am making to the mid February style eating, where I ate the same think every day, is that I am going to take one cheat meal every week, just to give myself something to aim for.

Today, I did not exercise yet.

For breakfast I had an omelet consisting of 2 large whole eggs, 4 eggbeater eggs, and 3 tbsp of shredded parmesan.

Midmorning snack was a package of starkist sweet and spicy tuna.

Lunch: can of water pack tuna, 1 cup of brown rice, bag of birdseye steamfresh broccoli

Midafternoon snack: 2 scoops muscle milk powder, ice and water in blender

Supper: 4oz boneless pork chop, lettuce and carrot salad with a little vinaigrette

Snack: 1 large egg, 3/4 cup of cottage cheese

Snack: can of water pack albacore tuna (food lion had them $1 per can)

Also had 4 fish oil capsules

for the day

Total: 2064
Fat: 62 556 28%
Sat: 20 182 9%
Poly: 4 36 2%
Mono: 12 108 5%
Carbs: 107 410 21%
Fiber: 4 0 0%
Protein: 256 1023 51%

justtryn

07-05-2007, 07:51 AM

Mike - it's good to see you're getting back on the wagon, again. Hard not to get burned out sometimes... especially on the whole diet thing.

Keep it up, man.

namtrag

07-05-2007, 08:00 AM

Thanks Mark! I think it's because I am still depressed about the BSU-OU game...hehehehe!

Actually, I woke up today, and it's hard to explain...I just have a different feeling, where I am really motivated to get on with it and reach my goal.

175lbs, here I come!

justtryn

07-05-2007, 08:16 AM

Thanks Mark! I think it's because I am still depressed about the BSU-OU game...hehehehe!

Aw... poor OU, and U. ;)

IdahoViking

07-05-2007, 08:36 AM

Aw... poor OU, and U. ;)
Just think someday OU will be a football powerhouse just like BSU! :p

namtrag

07-05-2007, 08:42 AM

Maybe they can even color their turf red, too, to match their uniforms!

I still can't figure out why the Denver NFL team stole BSU's colors and nickname.

namtrag

07-06-2007, 06:54 AM

Friday

Walked 2 miles at a fast clip. Will go to gym after work to do some back and bicep stuff.

After my walk I had an omelet made with 2 large whole eggs, 4 eggbeater eggs, and 3 tbsp of parmesan. I also found some double fiber bread (5 g of fiber per slice and only 50 calories per slice) at the store last night, so I had 2slices of that with a pat of butter split between them.

dartol

07-06-2007, 05:27 PM

Hey Mike!

Back at it, alright! I am trying to get back on track myself. Remember back in January or so we figured out if one of us did well, so did the other? Well, let's both get our butts back in high gear! :)

Darren

namtrag

07-07-2007, 04:20 PM

Yeah, Darren, let's do it!

Remainder of Friday

Midmorning snack: Muscle Milk protein smoothie in water and ice

Workout at lunch time:

Leg press, no machine weight: 25 @ 180, 25@ 270, 25 @360
Lying hamstring curls: 3x20X50lbs
Walking lunges with 25lb in each hand: 3 sets of 25
Front pulldowns: 12x70, 2x12x100
One arm rows: 12x55, 12x65, 12x70

Postworkout meal: 3.5 oz of beef jerky, Wawa chef salad with lite olive oil vinaigrette.

Supper: Very large salad from local restaurant called No Frill Grill, estimated on fitday, split it into 2 meals, one at 7pm, one at 9pm. The salad was basically a giant chef salad with grilled chicken, a little bit of bacon, and 2 oz of traditional vinaigrette

Total: 1949
Fat: 86 778 40%
Carbs: 94 317 16%
Fiber: 15 0 0%
Protein: 215 862 44%

namtrag

07-07-2007, 04:23 PM

Saturday, no workout, had early date to play golf

Meals so far:

Breakfast: bowl of 40% bran flakes with soy milk

Meal 2: protein bar

Meal 3: can of water pack albacore tuna, bag of broccoli, 1 cup of microwave brown rice

Meal 4: 2 scoops EAS protein powder, 1/2 of banana, 4 large strawberries, ice and water in blender

Meal 5: 6 eggbeater eggs, 2tbsp Parmesan, bag of steamfresh broccoli, carrots and cauliflower, 2 slices of double fiber bread, 1 pat of butter.

Total: 2114
Fat: 34 304 15%
Carbs: 270 912 45%
Fiber: 42 0 0%
Protein: 202 807 40%

V-240

07-07-2007, 04:25 PM

Mike, so was that Guinness you had on the 4th?

Mmmmm, Guinness...

:drool:

;)

namtrag

07-07-2007, 04:30 PM

Not Guiness, too bad!

Just Bud Light, it was all he had

dartol

07-07-2007, 05:57 PM

Mmmmm, Guinness...

:drool:

;)

I agree, I just bought some Guiness draft in bottles that have the little pressure capsule inside. Hey, if you are gonna drink beer, might as well make it worth your while... LOL

I only have a couple every now and then anyway. :)

Darren

UCANDOIT

07-08-2007, 05:26 AM

Hi Mike

Great work on the diet, wow 2100 cal I would be eating my own hand off.....

Great WO's, have a great week of wo's

Marcos
:D

namtrag

07-08-2007, 06:10 AM

Hey Marcos! Thanks for stopping by

Has this ever happened to anyone else?

Weigh in the day after a huge gorging at 201, eat 2000 calories or so for 3 days, and then weigh in at 201 again. Doesn't seem fair

Anyway, Sunday I went for a 2 mile walk.

For breakfast had 2 large eggs and 4 eggbeater eggs scrambled, with salsa on top, 2 slices of double fiber bread with a pat of butter between them.

namtrag

07-09-2007, 06:22 AM

Sunday, meal 2 was 1 can of tuna, bag of green beans, and a cup of brown rice.

Sunday evening I ate my planned cheat meal at my mom's. I kind of lost track, but here is what I remember having: 1 brat on a bun, cheeseburger w/o bun w/ketchup, handful of doritos, big spoon of pork and beans, about 7-10 Hershey's miniatures, and a Blue Bunny vanilla ice cream bar with the crunchy chocolate coating, similar to an eskimo pie, but not as large.

For late night snacks, I had a bowl of bran flakes with 1% milk, and 1 cup of brown rice

namtrag

07-09-2007, 06:27 AM

Monday, walked 2 miles. Then had 6 scrambled eggbeater eggs with parmesan cheese sprinkled on them, and 2 slices of double fiber bread with a little butter on each.

dartol

07-09-2007, 06:33 PM

Weigh in the day after a huge gorging at 201, eat 2000 calories or so for 3 days, and then weigh in at 201 again. Doesn't seem fair

Yeah, the body is a funny thing... just keep at it, you know it will come off.

Darren

V-240

07-09-2007, 11:00 PM

Has this ever happened to anyone else?

Weigh in the day after a huge gorging at 201, eat 2000 calories or so for 3 days, and then weigh in at 201 again. Doesn't seem fair...201? No, not since high school. ;)

namtrag

07-10-2007, 07:45 AM

The rest of Monday

Meal 2: Muscle Milk protein shake in ice and water

Meal 3: Sushi from Fresh Market, and a container of strawberries and blueberries

Meal 4: another Muscle Milk protein shake

Meal 5: 5 oz grilled chicken breast, 1 cup of green beans, 1 oz of peanuts

Meal 6: 1.5 cups of bran flakes, 1 cup of milk

Total: 2122
Fat: 71 638 31%
Carbs: 180 595 29%
Fiber: 31 0 0%
Protein:204 817 40%

IdahoViking

07-10-2007, 07:49 AM

Has this ever happened to anyone else?

Weigh in the day after a huge gorging at 201, eat 2000 calories or so for 3 days, and then weigh in at 201 again. Doesn't seem fair

It doesn't seem to matter whether I eat 2200/day for a week, or 3200/day for a week - I'm stuck at 188-190#. I'm seriously beginning to think the scale is broken. :(

namtrag

07-10-2007, 07:55 AM

Tuesday, weighed in at trainers. Up to 203.5lbs! Yikes! I think it's time to starve for a week or two. I have no idea what else to do. I weighed 201 on July 5th, after eating about 6000 calories. Was really good the rest of the time in between, except my planned cheat meal on Sunday.

I know one thing I need to do is start lifting 5 days a week again. Right now I am lifting twice, and walking 3 times. I need to lift 5 and walk 5.

Anyway, today's workout:

No meal before working out.

Leg presses: no sled weight included, 7x180, 5x270, 3x360, 1x450, 3x540, 5x540, 7x540.

Calf raises on leg press machine: 25x180, 25x230, 3x25x280

Bench presses on bowflex: don't know the weights, but we did 15,12,8,5,8,12 and 15 reps

Incline BB presses, no bar weight included:15x50,12x70,6x90 ,12x70,15x50

Bodyweight dips: 5 sets of 15

Tricep presses: 3 sets of 15

Hanging straight leg raises:3 sets of 25

Post workout: went home and cooked up 5 eggbeater eggs, 3 tbsp of parmesan, 2 slices of double fiber bread, putting 1/2 pat of butter on each slice.

No more bitching about weight, just got to do something about it.

IdahoViking

07-10-2007, 07:58 AM

namtrag

07-10-2007, 08:11 AM

Going up! Wah!!! All the weight is going right to my lower back and sides.

IdahoViking

07-10-2007, 08:15 AM

Going up! Wah!!! All the weight is going right to my lower back and sides.
That sucks man. Sounds like maybe your body has adapted and adjusted it's metabolism to your routine. Time to shake things up somehow.

Good luck.

namtrag

07-10-2007, 08:20 AM

I think it's the fact I am not working out as often. I need 5 lifting days instead of 2

namtrag

07-11-2007, 10:55 AM

Tuesday totals

Total: 2239
Fat: 101 907 40%
Carbs: 132 460 20%
Fiber: 17 0 0%
Protein:220 881 39%

Too much fat, caused mainly by using too much salad dressing at lunch.

namtrag

07-11-2007, 10:57 AM

Wednesday

2 mile walk in a.m.

Breakfast: 4 eggbeater eggs, 2 slices of double fiber toast, 1 pat of butter

Meal 2: on the road, ate a Detour bar from 7-11

Meal 3: still on the road, ate a 12 oz container of lowfat cottage cheese, and a container of strawberries and blueberries.

Meal 4: 2 scoops muscle milk in ice and water

Meal 5: 5 oz salmon, 1 serving of carrots, broccoli and cauliflower

Meal 6: 1 cup of bran flakes, 1 cup of silk soy milk, 1 oz of peanuts

Total: 2395
Fat: 76 683 30%
Carbs: 214 708 31%
Fiber: 37 0 0%
Protein: 226 905 39%

namtrag

07-11-2007, 11:58 AM

I have thought about it a lot, and decided I am going to not give a you-know-what about my weight. I will just eat 2200 calories a day and let the chips fall where they may. If I lose, fine, if I don't, it must mean I am at a good weight for me. Right now my life is too busy and stressful to worry much about competing, and I really don't think it's possible to lose 25 lbs by October 10th unless I starve myself.

dartol

07-11-2007, 06:32 PM

Hey Mike, I am sure you will start losing at 2200 cals. Just hang in there. Stress makes it a lot harder to lose though I think... cortisol production and such. Is work doing that to you?

Darren

namtrag

07-12-2007, 08:23 AM

Work, and the move are both stressing me out right now. I am hungry unless I am asleep!!!

namtrag

07-12-2007, 08:31 AM

Thursday

Pre workout: Detour Bar

Workout

Bench step ups holding 75 lb weight: 3 sets of 25 on each leg

Bar Hang in halfway pulled up position: 3 at 30 seconds

Front lat pulldowns: 15x100, 15x110, 15x120

Smith machine shrugs, no bar weight: 15x180, 15x230, 15x280 with bad form on the last few.

Standing cable curls using an EZ Bar, 12x70, 12x100, 12x120

Seated shoulder height bicep cable curls, 3x12x60

Hanging straight leg raises: 3 sets of 25

Post workout: 4 eggbeater eggs, 1 real egg, scrambled with parmesan. 2 slices of double fiber bread with 1/2 pat of butter on each.

Lunch: can of low sodium albacore (10 for $10 at Food Lion the other day!), bag of steamfresh broccoli, 1 cup of brown rice.

Snack:2 cups cooked oatmeal, 1 serving of sugar free vanilla creamer poured in for flavor.

Supper: sushi

Snack: 1 cup Kashi high protein,high fiber cereal with 3/4 cup of 1% milk

Total: 2057
Fat: 45 407 21%
Carbs: 244 839 43%
Fiber: 34 0 0%
Protein: 175 701 36%

dartol

07-12-2007, 09:49 AM

Work, and the move are both stressing me out right now. I am hungry unless I am asleep!!!

That would do it! Moving sucks... when are you going to be all situated? nice looking workout!

I haven't tried doing shrugs on the smith, that is a great idea. :)

Darren

namtrag

07-12-2007, 10:00 AM

Darren, we have been in the house for about 3 weeks, but it has really messed with my routine. I just have to force myself to start going to the gym on the 3 days I don't lift at my chiro's office. When I was doing so well, I was lifting 5 times a week. Need to get back to that again.

namtrag

07-12-2007, 11:30 AM

As I need to eat more fiber, I looked at the semi-gourmet grocery store near my office today for products. Found some Kashi GoLean High Protein and High Fiber Cereal. It has the following macros per 1 cup serving:

140 cal
1g of fat
30g of carbs
10g of fiber
6g of sugar
13g of protein

Does this sound pretty decent? I was going to substitute this for my 40% bran flakes.

namtrag

07-13-2007, 06:30 AM

Friday workout

I can feel things shifting around in my left shoulder when I do pushups (clicking and crunchin), and not in my right shoulder. I am beginning to think I should go to a sports doctor and get it checked out.

Anyway here was the workout:

Pushups: 3 sets of 30
Incline flys: 3x15x35
Incline presses:3x15x35
Flat bench flys:3x15x35
Flat bench presses:3x15x45

Kept the weight light to not stress the shoulder out too much.

Then went for a 2 mile walk at a brisk pace. Afterwards I had 1.5 cups of Kashi high protein/high fiber cereal with 1 cup of 1% milk.

Meal 2:sushi from Fresh Market, big garden salad with a few cherry tomatoes on it, 1 serving of salad dressing (oil based), and 10 large strawberries.

Meal 3: 2 scoops muscle milk powder in ice and water

Meal 4: 4 oz of beef jerky

Meal 5: went to Japanese Steak House. Had the following, and estimated on fitday. Added 2 tbsp of oil to try to be conservative on the amount of oil used to fry the food on the big griddle.

1 cup of fried rice, 1 cup of chicken broth soup, 2 cups of zucchini, carrots, onions and squash fried, 1 cup of shredded cabbage, 14 large shrimp, 2 tbsp of cooking oil.

Meal 6: 1 cup kashi hi protein hi fiber cereal, 1 cup of 1% milk

Total: 2407
Fat: 87 782 33%
Carbs: 236 789 33%
Fiber: 39 0 0%
Protein: 201 806 34%

bodyhard

07-13-2007, 07:50 AM

namtrag

07-13-2007, 08:05 AM

BH

I am trying to get back into 5 days a week. I will eventually be doing the following split

Monday: Back, biceps, traps and cardio
Tuesday:Chest and Triceps
Wed: Cardio only
Thursday:Back, biceps
Friday:Chest, triceps and delts and cardio
Saturday:Legs
Sunday:Cardio

Tu and Th are workouts with my friend and chiropractor, and a couple of other guys. MWF and Sat are on my own

namtrag

07-13-2007, 08:29 AM

Wow, it's 11:30, and I have only eaten once (about 300 calories), and I am not that hungry. That is a really good sign. Lately I have been hungry 24/7, so maybe my being really good the last few days is turning off my hunger gene!

Bob45

07-13-2007, 12:41 PM

Hi Mike. Good to see you here again! Looks like your have a good plan even with a lot going on.

namtrag

07-14-2007, 08:03 AM

Saturday. This will make 3 straight days where I lifted. I am psyched again!

Today I ate a Met Rx bar on the way to Gold's. Then I did legs as follows

Standing calf raises: 3 sets of 15 at 210lbs

Bench step ups holding a 65 lb weight. You stand parallel to the bench with one leg bent and up on the bench. You hold the weight on the top of the thigh of this leg and then repeatedly push off with the foot that is on the ground until the leg on the bench is fully straightened. It is very excruciating. I did 3 sets of 25 on each side.

Squats: 3x10x135

Lying leg curls: 3x15x90

Walking lunges holding 25 lb db in each hand: 3 sets of 24

SLDL's, light weight, to try to do more hamstring work: 3 sets of 12 at 95lbs

Post work out: 4 eggbeater eggs, 2 whole eggs, scrambled with 4 tbsp of salsa on top, 2 slices of double fiber bread, no butter.

I feel good that I have lifted 3 straight days. Maybe I can get out of this funk I have been in.

SR800

07-14-2007, 08:31 AM

You are back in the grove!

namtrag

07-14-2007, 03:42 PM

Saturday food continued

Meal 3: Grilled Chicken Bacon salad at McD's(took my little girl there), Newman's lo fat Italian dressing. And a cup of brown rice when we got home

Meal 4: Can of albacore tuna and bag of microwave broccoli

Meal 5:my wife stir made stir fry using lean pork chops cut up into bite size pieces, and using mixed carrots, peppers, water chestnuts. I had one big serving with a half cup of rice. I added in 1 tbsp of oil on fitday to account for the oil used in the pan.

dartol

07-15-2007, 03:46 PM

As I need to eat more fiber, I looked at the semi-gourmet grocery store near my office today for products. Found some Kashi GoLean High Protein and High Fiber Cereal.
Yeah the Kashi is pretty good stuff, I used to eat it a long time ago. I think I got tired of it. LOL

Saturday. This will make 3 straight days where I lifted. I am psyched again!
I feel good that I have lifted 3 straight days. Maybe I can get out of this funk I have been in.
YEAH! You will start to see progress again in no time, which will be even more motivation. :D

Darren

namtrag

07-16-2007, 06:31 AM

Monday.

No workout Sunday. Had my cheat meal, and voila, I gained 4lbs in one day. I weighed 200 on my scale Sunday morning, and today I weighed 204! Eeek.
I hope it's water, but still, it is quite annoying.

Anyway, I had a protein bar this morning, then headed to Gold's. Did the following stuff:

Front lat pulldowns: 1 set of 15 at light weight, 3 sets of 10 at normal weight
Seated cable rows: 3 sets of 10
One arm rows: 3 sets of 12
Bentover bb rows with EZ bar: 3 sets of 10
Shrugs: 3 sets of 15.

I tweaked something in my lower back at the hip when I was putting the EZ bar away. It was preloaded with 100lbs and I was bending over to place it back in its place on the rack. I can hardly bend over now, and walking is extremely excruciating. I walk like a 100 year old man. I am heading to the chiro as soon as I can get away.

Got home and had 4 eggbeater eggs, 1 real egg, scrambled. 2 slices of double fiber bread with a little Promise on each one.

UCANDOIT

07-16-2007, 10:01 AM

Hi Mike

Sorry to hear about the back, take it easy a bit and get some some really lushis woman to massage it better:)

It takes a lot to keep a good man down.

Hope it comes right
Marcos
:D

namtrag

07-16-2007, 06:29 PM

Fairly good news on the back, it seems I have done the SI joint again. It is in serious spasm around it which is making it difficult to stand once I have sat for a while. I am supposed to take lots of Aleve and ice it every 3 hours. At least it's not a disk!

namtrag

07-17-2007, 09:21 AM

Tuesday, back was really sore and tight. Got up and went to workout with my chiro.

Had 1 scoop of egg protein mixed in a glass of water on the way.

Chiro (TJ) said that movement would do the SI some good, so he set us up to do leg presses at fairly light weight and not real deep reps. We did 50 at 90lbs (no sled weight), 50 at 140lbs, and 50 at 190lbs. My back felt almost normal after that.
Then we did calf raises using the leg press sled. 3 sets of 50 at 190lbs.

Cable upright rows: 20x30lbs, 20x40, 20x60, 20 x70, 20x80

Seated overhead cable flys (start at shoulder height and bring the handles together up to the front), 4x12x30, 12x40

Decline DB Presses: 10x70, 4x12x70.

Had to leave for an appointment, so didn't get to do triceps and abs, will try to do after work.

Post workout: Protein bar.

Lunch: can of alabacore tuna, cup of brown rice, 2 servings of mixed veggies (carrots, corn, peas, and green beans)

Back is tight and sore again, but not as bad as yesterday.

Lunch: can of alabacore tuna, cup of brown rice, 2 servings of mixed veggies (carrots, corn, peas, and green beans)

Mid afternoon: 2 scoops of Matrix protein powder in blender with ice and water

Supper: 5 oz lean ground beef patty, 2 cups of green beans with spicy mustard.

Plan to eat about 6 eggbeater eggs before bed.

Ended up eating a can of water pack tuna about an hour after supper, then at 9:00, I ate 4 egg whites and a slice of double fiber bread

Total: 1991
Fat: 57 511 26%
Carbs: 134 472 24%
Fiber: 16 0 0%
Protein: 239 954 49%

UCANDOIT

07-17-2007, 10:28 AM

Hi Mike

Very fortunite to get a chiro that can be specific to BB, keep it easy though.

Have a great week of wo's

Marcos
:D

namtrag

07-17-2007, 10:35 AM

IdahoViking

07-17-2007, 11:00 AM

Yes, I am lucky to have a chiro who is also a friend, and a workout partner. I was so worried yesterday when I first hurt it, but he says it's nothing major. It's funny how moving it makes it feel better, in the old days, they prescribed rest.
As my PT was fond of saying "Motion is Lotion".

Glad to hear that your shoulder issue is nothing serious.

namtrag

07-17-2007, 11:02 AM

IV, it's my back now. Old age is taking it's toll.

Funny though, now that the back hurts, the shoulder seems to be getting better.

Islandtroll

07-17-2007, 11:48 AM

IV, it's my back now. Old age is taking it's toll.

Funny though, now that the back hurts, the shoulder seems to be getting better.

Hope your back gets better soon, at least the shoulder is better :)

IdahoViking

07-17-2007, 11:54 AM

IV, it's my back now. Old age is taking it's toll.

Funny though, now that the back hurts, the shoulder seems to be getting better.
Sorry, it's just so dang hard keeping up with the owie of the day once you reach our ages.

namtrag

07-17-2007, 12:19 PM

Yeah, I just hope the shoulder is feeling good because it is better, not because of the Aleve!!!

Although I have to say, I had no pain whatsoever this a.m. when I did the decline bench presses. The pressing movement usually is the worst.

namtrag

07-18-2007, 06:01 AM

Wednesday, 7/18

Brisk 2 mile walk in neighborhood.

Meal 1: 4 egg whites and 1 large egg, scrambled using Pam. 2 slices of double fiber toast, dry.

Supplements: multivitamin, 2 fish oil, 1 glucosamine HCl, 1 DHEA

Snack: Detour Bar

Lunch: Subway salad, ham and turkey double meat, lettuce, spinach, tomato, cucumber, onion, and a package of Kraft Free Italian

UCANDOIT

07-18-2007, 09:59 AM

Hi Mike

It might be a chance to do some high reps, light weights?

Good luck with getting all the parts working again.

Marcos
:D

namtrag

07-18-2007, 03:32 PM

Feel good. Today I was at a client all day. Now that I have eaten supper, I am only at 1448 calories. I am only going to eat one more time, so I should be able to keep it low today. My only concern is that I have only had 133g of protein today and I weigh 200. I will try to eat a protein shake for my last meal.

I should end up at about 1700 for the day. If I could do this from now until October 20, it is possible that I might actually get down to 170 and be able to compete!

namtrag

07-18-2007, 05:52 PM

Wed food continued

Supper: can of albacore tuna in water, 1 cup of Uncle Ben's Microwave Pouch brown rice, bag of birdseye steamfresh green beans

Snack: 2 scoops Healthy n Fit Egg Protein, single serving splenda lemonade powder, ice and water, in blender

Total: 1660
Fat: 34 310 20%
Carbs: 161 547 35%
Fiber: 25 0 0%
Protein: 181 725 46%

namtrag

07-19-2007, 06:17 AM

Thursday. TJ had to go to see his daughter at soccer camp, so I had to workout on my own.

Preworkout: 16oz black coffee from Wawa, 5 MAP tablets

Double pulley (2 handle) seated row machine: 15x100, 12x120, 12x120, 9x140

Double pulley (2 handle) front pulldowns: 12x100, 12x110, 12x120

T-Bar rows on a platform machine type thing: 12x70, 12x90, 10x115

One arm DB rows: 12x60, 12x65, 12x75

EZ Bar Curls: 12x50, 12x60, 12x70

DB Hammer Curls: 12x30, 2x12x25

Post workout: 4 egg whites and 1 large egg, scrambled using Pam. 2 slices of dry double fiber toast.

namtrag

07-19-2007, 08:09 AM

I am feeling a little bit like a leper, no one seems to write stuff in my journal any more. You don't love me anymore...WAH!

Seriously, I need to do better myself at posting in other people's journals as well.

justtryn

07-19-2007, 08:11 AM

I am feeling a little bit like a leper, no one seems to write stuff in my journal any more. You don't love me anymore...WAH!

Must.... fight.... temptation.... ah, hell who am I kidding.

Mike, if you'd shower every once and a while to get rid of that Oklahoma stink, people would visit you more often.

Ahhh... now I feel much better. :D :D :D ;)

namtrag

07-19-2007, 08:15 AM

You mean you can smell OU through the internet? I didn't realize we stunk that bad! lol

Mark, I don't know if you remember, but you were one of my original inspirations here on bb.com.

UCANDOIT

07-19-2007, 08:27 AM

justtryn

07-19-2007, 08:36 AM

Yep, Mike... it's just in the air. Heck, I gotta take the shots while I can. ;) I can tell you that the ad for the new EA Sports NCAA Football game has got some Boise folks riled up. If you haven't seen it, it's a "dream" sequence of how OU WISHED the game went in the end... Johnson is stuffed a yard from the endzone.

Of course - it's just a wetdream for OU... we know the truth of how it really went down. Besides, if it didn't, would the Boise State QB be the cover of the game?

Now -as for inspiration... (I did notice the "were" by the way) GET TO WORK!

namtrag

07-19-2007, 09:28 AM

Marcos, that was 5 meals, believe it or not. I just know that I haven't lost any weight in 2 weeks at 2200-2400 calories, so I am cutting back to see what happens!

Mark, work is for sissies!

namtrag

07-19-2007, 10:16 AM

For a snack, I had 3.75 oz bag of plain beef jerky.

For lunch, I had a salad at Subway again, this time I had lettuce, tomato, spinach, cucumbers and green peppers, with double meat of the chicken breast. I am guessing that it was 4 oz of meat. I used 1 package of Kraft free Italian on it (25 calories). As best as I can reckon on fitday, it was about 300 calories.

The guy in front of me had a foot long cold cut sub with provolone, and told the lady to put heavy mayo. There was at least 4oz of mayo on his sub when he told her to stop. The only veggie on the sub was "light" lettuce, in his words. No wonder people are so fat in this country.

namtrag

07-19-2007, 10:29 AM

A positive thought from the gman, for once! lol

I was doing EZ Bar curls this morning facing a mirror. There was another mirror on the wall behind me. I was standing at just the right angle, and I could see my back in the mirror (I was wearing a tank top). I actually was impressed at how my upper back area looked. I almost wondered who was in the mirror! hehehe.

Islandtroll

07-19-2007, 01:07 PM

SR800

07-19-2007, 03:45 PM

Are you sure it wasn't a trick mirror? :)

namtrag

07-19-2007, 03:53 PM

I was thinking that, but when I saw my midsection in the mirror, I knew it wasn't a trick! hehehehe.

namtrag

07-19-2007, 04:41 PM

Afternoon snack was a Met RX bar.

For supper, a 6 oz chicken breast and a cup of green beans.

Made it to 200g of protein, and only at about 1500 calories right now.

If I eat the cottage cheese tonight, I will finish up right at my goal of 1800, and will be at 240g of protein!

namtrag

07-19-2007, 04:50 PM

I just realized that if I can eat 1800 per day for just 90 days, then I will definitely be at 175.

90 days isn't so long.

namtrag

07-19-2007, 05:58 PM

Ate the cottage cheese with cinnamon mixed in, made it slightly palatable...lol

Total: 1803
Fat: 38 340 19%
Carbs: 129 463 26%
Fiber: 14 0 0%
Protein: 241 965 55%

Little low on fiber, otherwise decent. Lots of protein for so few calories

Last 3 days, 1991, 1660, and 1803. 87 days to go at this level!

namtrag

07-20-2007, 10:09 AM

Friday

Preworkout: cup of black coffee, 5 MAP tablets

Workout:

Flat DB Presses: 12x50 12x60 12x65
Incline DB Presses: 12x40 12x45 9x50
Flat DB Fly: 3x12x40
Incline DB Fly: 12x40 12x40 8x40
Bodyweight Dips: 3 sets of 12
Tricep cable pushdowns: 3 sets of 12
Lateral raises: 3x12x25
Front raises: 3x12x20
Hanging straight leg raises:3 sets of 25

30 minutes on treadmill, walking, 4.0 incline, 3.7 speed. Heart rate ranged from 112-120.

Postworkout: Detour Bar.

Meal 2 (12 noon): 6 scrambled egg whites, 2 servings of mixed veggies, 1 slice of double fiber toast, dry. 1 multi vitamin, 1 glucosamine Hcl, 2 fish oils, 1 dhea

I was really worn out after workout, and still am. Just an overall weary feeling. Just shows how out of shape I am!

I am right at 700 calories at 1 pm. I should easily be able to keep it at 1800 again!

IdahoViking

07-20-2007, 10:56 AM

Good luck w/ your diet, and have a fun filled weekend.

namtrag

07-20-2007, 10:57 AM

It won't be too much fun, because I can't eat, and eating is the center of my existence!!! lol

IdahoViking

07-20-2007, 10:58 AM

When I was young and had the metabolism of a hummingbird - I ate so that I could be active.

Not that I have the metabolism of a sloth, I'm active so that I can eat.

Funny how things go isn't it?

namtrag

07-20-2007, 11:05 AM

Yeah, but I never had a fast metabolism, so I have always been the sloth!

I am sort of getting used to it already. It really isn't that bad, I cut the butter out for my toast, and cut out my preworkout meal, and that's it.

It's not like I am going to do rapid loss on 1800 per day, at least I don't think I will.

I have exactly 90 days to lose 30 lbs, and if my average need is 3000 per day, I am going to have a deficit of 90 days times 1200 calories, or 108,000 calories deficit. If you divide that by the 3500 deficit needed to lose 1 lb, that gives me a thoretical weight loss of 31 lbs, which is a little over 2lbs a week.

I am seeing it as a challenge. I don't do very well usually at challenges, so I am really going to buckle down and get it done this time.

bodyhard

07-20-2007, 11:23 AM

Diet and training looking good Nam! Glad you are back at it!

Bob45

07-20-2007, 12:48 PM

If you have the time and energy I would do more instead of eat less. I'm going to do as much as possible in time. I know I can work harder better than eat less long term. I don't have the time or energy but I'm going to have to find both to succeed at losing fat.

namtrag

07-20-2007, 06:30 PM

Yeah, Bob, I am not sure I will keep it up forever, but I do want to go low to see what happens.

namtrag

07-20-2007, 06:34 PM

Friday meals

Postworkout: Detour Bar.

Meal 2 (12 noon): 6 scrambled egg whites, 2 servings of mixed veggies, 1 slice of double fiber toast, dry. 1 multi vitamin, 1 glucosamine Hcl, 2 fish oils, 1 dhea

Snack at 3: 2 scoops of Syntrax Matrix Orange protein powder in ice and water in blender

Meal at 7: 5 pieces of tuna nigiri, and 5 tuna rolls. It is really hard to figure the calories out. Estimated as best I can.

Snack: 2 scoops of vanilla egg protein powder blended with ice and water. 2 fish oil tabs

Total: 1577
Fat: 35 315 20%
Carbs: 133 478 30%
Fiber: 13 0 0%
Protein: 198 792 50%

namtrag

07-20-2007, 06:46 PM

Based on today's workout, and how I felt afterwards, I will definitely start eating again before I lift. Not eating was definitely a short lived experiment.

Especially tomorrow, which will be leg day, and I plan on killing them! I will need some energy.

namtrag

07-21-2007, 04:32 AM

It's my 23rd anniversary today!!!!

I have officially been married over half my life now, that's making me feel really old.

Big question, cheat meal or no cheat meal? Do I take my wife to a nice restaurant, and just get something fairly healthy, or do I eat what my evil nature really wants?

Bob45

07-21-2007, 04:57 AM

After 23 years stuck with you I would take her to a nice place, lol. One day won't hurt. Congratulatios. It has been 22 for me. 22 wonderful years, lol.

dartol

07-21-2007, 06:12 AM

Ate the cottage cheese with cinnamon mixed in, made it slightly palatable...lol

Here is a cottage cheese tip for you... splenda and vanilla! Or a little milk and a scoop of the Matrix... preferably Cookies and Cream! It has real cookie bits in it. LOL

If you divide that by the 3500 deficit needed to lose 1 lb, that gives me a thoretical weight loss of 31 lbs, which is a little over 2lbs a week.

2lb/week is perfect. Very doable. When I first started losing weight I cut back on food and lost 2lb/week without even working out... though I was 270 at the time. That is the magic number, any more than that and you are losing too much muscle. I noticed you are doing high rep workouts, is that mostoly to burn more calories too? You are gonna kick butt Mike, keep it up!

It's my 23rd anniversary today!!!!

I have officially been married over half my life now, that's making me feel really old.

Big question, cheat meal or no cheat meal? Do I take my wife to a nice restaurant, and just get something fairly healthy, or do I eat what my evil nature really wants?
Congratulations!!! I say cheat meal! Just minimize the carbs in it, though I would also spring for dessert. You can work that off with the wife afterwards. *ahem* LOL

When I started my weight loss, after visiting a dietician, I was hitting that 2 lb/week with a cheat meal every week. My cheat meal was fried catfish at an all-you-can-eat place! LOL Though like I said, I was 270 lbs and sedantary at the time, so I no longer recommend that course of action. LOL

You can't deprove yourself too much though, or you can't stick with it. An Anniversary is a special time, I say live a little bit within reason. :)

Darren

namtrag

07-21-2007, 08:16 AM

SR800

07-21-2007, 08:24 AM

Really expensive is correct. We were over in Indy and got a couple drinks at the bar and asked for the menus. When I got the checks for the drinks I said lets get the hell out of this rip off joint :). It was stupid, insulting expensive for a slab of meat I could just go to any local processor and get cheap and I would get a better grade of beef.

namtrag

07-21-2007, 08:26 AM

Saturday leg day:

Ate a Met Rx bar about 20-30 minutes before starting the workout, and took my multivitamin, 1 glucosamine hcl, 2 fish oils, and a DHEA.

Standing calf raises: 2x15x195, 1x15x215. Nice slow reps.

Bench step ups from side, one leg at a time, holding 70lb db on leg: 3 sets of 25 on each leg. It is hard to describe these, but they are not like the ones you usually see people doing, especially in aerobics class.

Lying leg curl: 3x15x90. Hard going on the last set, had to rest for a couple of seconds around the 9th rep, and then on the last 2, I couldn't quite contract my leg all the way.

Leg press: 15x180, 2x15x360, 2x15x430

Walking lunges, holding 35lb plate in each hand: 3 sets of 24

SLDL's with 50lb DB in each hand: 3 sets of 12.

Postworkout meal: 3 large eggs, 2 eggbeater eggs, scrambled using Pam spray. 2 slices of double fiber toast. Cup of black coffee.

About an hour later, I took 5 MAP amino acid tablets.

Meal 3: small can of water pack tuna, cup of brown rice, bag of pictsweet green beans, wax bean and carrots.

namtrag

07-21-2007, 08:28 AM

Hey Blake, next time tell me how you really feel, don't hold back! lol

Maybe I will look around for other possibilities. I have heard it is mucho dinero.

We also have a Don Shula's around here too, and it's pretty good, from what I hear.

dartol

07-21-2007, 10:14 AM

How does Ruth's Chris Steakhouse sound?

I hear it's really good and really expensive!

Thank you for the tips on the cottage cheese, it's not killing me to eat it plain, but it's not the best tasting thing I have had either!

I am going to cheat a little tonight, I will just not overdo it. Plus I will just not eat a whole lot today before we go.

Never been there, but I have heard it is good.

Sure, I eat cottage cheese almost every night as a snack after dinner. I use the vanilla in it if I have had a heavier eating day or add protein powder if it has been a lighter day. The Matrix is good for that since it has casein in it too. I don't like the orange though, my wife bought some of that. LOL

Sounds like a good plan! You have to learn to adjust for things. Enjoy!!!

Darren

namtrag

07-21-2007, 04:52 PM

Well, I searched on Va Beach restaurants on yahoo, and found a Peruvian link. I clicked it, and the menu looked so good, we had to try it. It's not every day that you go to a Peruvian restaurant.

It was definitely a cheat meal, but what the heck...I worked my blank off this morning, and it's my anniversary, so I don't feel the least bit guilty.

I had 2 mixed drinks with Pisco, which is a white brandy. One was a Pisco sour which had Pisco, lime juice, sugar, and egg white. The other was a Primavera: Pisco, orange juice, pineapple juice, and grenadine. I am now somewhat smashed!

For my main course I had Tacu Tacu con Mariscos. It was really good. Tacu tacu is a Peruvian mixture of rice and beans, sort of like refried beans and rice mixed together, but not so thick with beans. Really good. Over the tacu tacu was a mixture of boiled shrimp, calamari, a few clams still in the shell, and a couple of mussels in the shell. On the side was salsa criolla, basically thin sliced onions, and diced tomatoes marinated in cilantro and lime juice.

I figure I had blown it, so I went ahead and had leche asada for dessert, a type of flan.

It was a cheat meal, but not completely horrible. The main dish wash actually pretty healthy.

I definitely recommend Peruvian food if you can find a restaurant in your area which serves it!

namtrag

07-22-2007, 06:55 AM

Back to it after the cheat meal.

Went for a two mile brisk walk, followed with 8 scrambled egg whites, and 2 slices of double fiber bread. Supplements: multi, 2 fish oil, 1 DHEA, 1 glucosamine hcl

Meal 2: can of albacore, bag of broccoli, cup of brown rice.

Right at 900 calories so far at 1:00pm

Meal 3: 2 scoops egg protein, blended with ice cubes and water.

Meal 4: Can of bumble bee tuna, mixed with mustard, put on a slice of double fiber toast.

namtrag

07-22-2007, 02:26 PM

Someone please help convince me that I am not hungry...PLEASE!

namtrag

07-22-2007, 04:20 PM

I think I set my record for most protein to least calories ratio.

I had 6 oz of steak, and half a bag of broccoli for supper, now I am at 1655 calories, and 242 g of protein for the day.

namtrag

07-22-2007, 05:48 PM

My 19 year old son, 5'10" 160lbs, skinny ripped, has been working out and eating more in an attempt to gain some muscle mass. He is eating about 3500-4000 calories per day, and lifting in our garage. After one week of upping his calories, he has lost 2lbs.

HE SUCKS, I HATE HIM!!!!

namtrag

07-22-2007, 06:18 PM

Finished Sunday with 1 scoop of egg protein and 1 tbsp of peanut butter, blended with ice and water. I had to mix in a packet of splenda because it really didnt taste that good. It was to watered down.

If I could get these macros every day, I think I would really be losing the fat.

Total: 1856
Fat: 36 324 18%
Carbs: 115 389 22%
Fiber: 18 0 0%
Protein: 270 1082 60%

dartol

07-22-2007, 07:43 PM

Someone please help convince me that I am not hungry...PLEASE!
You're not hungry Mike! Or if you are, go have some meat. LOL

My 19 year old son, 5'10" 160lbs, skinny ripped, has been working out and eating more in an attempt to gain some muscle mass. He is eating about 3500-4000 calories per day, and lifting in our garage. After one week of upping his calories, he has lost 2lbs.

HE SUCKS, I HATE HIM!!!!
ROFL, only to have the metabolism of a 19 year old again huh? Or know what you do now and be 19. Teach him the ways!

Finished Sunday with 1 scoop of egg protein and 1 tbsp of peanut butter, blended with ice and water. I had to mix in a packet of splenda because it really didnt taste that good. It was to watered down.

If I could get these macros every day, I think I would really be losing the fat.

Total: 1856
Fat: 36 324 18%
Carbs: 115 389 22%
Fiber: 18 0 0%
Protein: 270 1082 60%
Wow, that's awesome Mike. No need to worry about that cheat meal when you follow it with a day like that.

Darren

namtrag

07-23-2007, 05:27 AM

Monday:

2 scoops of egg protein in water. Gagged it down, it was impossible to get mixed.

Headed to Golds for back/biceps:

Close grip seated front pulldowns: 12x80, 12x100, 12x110, 8x120.

Wide grip seated rows: 12x120, 12x130, 12x140

One arm db rows: 12x70, 12x75, 12x80

T-Bar rows: no machine weight, 12x80, 12x90, 7x115

BB Shrugs: 12x135, 3x12x225. Tried to do 280, no luck.

EZ Bar curls: 12x60, 12x70, 12x80 (some cheating)

Hammer curls: 12x25, 2x12x30

Postworkout, trying to follow good advice, drank a recovery potion called Rapid Recovery instead of eating a protein candy bar.

Feel good! Need to try to do some cardio later.

Trying to follow yet more good advice, I ate again about 45 minutes later: 4 scrambled egg whites, 2 slices of double fiber toast, dry, and 2 servings of microwave broccoli, and took my vitamin, glucosamine, 2 fish oils, and a DHEA capsule.

I feel kind of guilty that I have already eaten about 800 calories, and it's only 10 am, but I don't feel hungry at all, so maybe you guys giving me the advice are onto something!

jtroster

07-23-2007, 06:10 AM

2 scoops of egg protein in water. Gagged it down, it was impossible to get mixed.
I have the same problem with any protein mix that has too much egg in it. It just does not mix well. And then the shaker is hard to clean.

UCANDOIT

07-23-2007, 10:54 AM

I have the same problem with any protein mix that has too much egg in it. It just does not mix well. And then the shaker is hard to clean.

How did you guys do that, I was just in the kitchen trying to get some extra protein, 6 egg whites, protein shake and fat free yoghart, you can imagine the gagging there:eek:

Great wo's looks like you have the dreaded diet uunder control, go man.

Marcos
:D

namtrag

07-23-2007, 11:22 AM

Thanks Marcos. Egg Protein is not very mixable. I am going to go back to the Bomber Blend from Dave Draper. It mixes very easily. Meal 4 (lunchtime): went out to lunch and was able to control myself very well. I had 8oz of grilled chicken breast, a serving of collard greens, and a serving of tomatoes, cukes and onions with Italian dressing. It's only 2:00 and I am already at 190 g of protein and only 1266 calories.

Meal 5 at 4:00: 4 scrambled egg whites, remainder of broccoli from this morning (2 servings)

namtrag

07-23-2007, 02:14 PM

So far today, I am way behind on the fat intake. Only 14g (9% of total calories). Never thought I'd say I need to eat more fat...lol

namtrag

07-23-2007, 07:36 PM

Late night supper at No Frill Grill. Funky Chicken Salad. Lots of different types of lettuce, a couple small plum tomatoes, a few slices of cucumber, a little bit of swiss cheese, some crumbled bacon, and lots of grilled chicken, with 1 oz of balsamic vinaigrette. Did my best on fitday. Here is my intake as best I could guess for today:

Total: 2039
Fat: 38 345 18%
Carbs: 129 453 23%
Fiber: 15 0 0%
Protein: 286 1146 59

namtrag

07-24-2007, 12:59 PM

Tuesday
Group workout day at chiro's office
Pre workout: 2 scoops of whey mixed in water
Workout:
Leg extensions: 15x75, 15x100, 15x100
SLDL standing on a platform and using low cable pulley: 15x100, 15x120, 15x150
BB Bench Press: hold bar in down postition just above chest for 15 seconds, then immediately do 20 reps. 3 sets with 90lbs
Dips: Hold in upright postion for 15 seconds, then immediately do 10 dips. 3 sets
Pushups with feet on bench, using pushup bar: 3 sets of 20
Seated db lateral raises: 3x15x15
Upright rows using cable pulley: 3x15x100
Decline situps holding 25 lb plate: 3 sets of 50
Hanging straight leg raises: 3 sets of 25

Postworkout: blended half a banana, 2 scoops of whey and ice and water in a blender

Lunch: 8 scrambled egg whites, bag of microwave green beans, 2 slices of double fiber toast

Meal4: grilled chicken bacon salad at McD's with Newman's own lo fat balsamic.

Meal 5: stir fried beef, veggies, over a cup of brown rice

Weighed exactly 200 at trainer's "official" scale. This has me really bummed. I ate 1900 or less 6 out of the last 7 days, and lost one lb.

I guess I am going to have to start doing 2 hours of cardio a day on top of the lifting. I hate life right now, it is pissing me off. How can other guys complain about not being able to gain on 4500 calories per day? It is truly not fair, and I am over it.

Bob45

07-24-2007, 01:21 PM

It looks like you are back to your psyched to do it self again.

namtrag

07-24-2007, 05:42 PM

I am mad enough to do whatever it takes!

namtrag

07-24-2007, 06:17 PM

Final meal for Tuesday, 2 scoops of vanilla egg powder with a lot of ice and water in the blender.

Total: 2160
Fat: 47 420 20%
Carbs: 171 570 28%
Fiber: 28 0 0%
Protein: 270 1081 52%

Seems to be pretty good macros, even if the calories are a tad higher than I wanted to eat.

SR800

07-25-2007, 04:48 AM

The grass is always greener..., we all have our struggles and challenges, you will reach your goal. A pound a week is 52 lbs in a year:D

namtrag

07-25-2007, 06:16 AM

I am just cranky, plus I am getting to watch my 19 year old eat 2.5 times as much as I do, and he is losing weight because he started lifting some.

namtrag

07-25-2007, 06:25 AM

Wednesday, cardio only.

On an empty stomach, I did 60 minutes walk on the treadmill at 3.7mph, 4.0 incline. Heart rate in the 115-120 range.

Drove home and ate 6 scrambled egg whites, 1/2 bag of green beans, and 2 slices of double fiber toast, dry.

Also had these "Pills": 1 multivitamin, 1 glucosamine, 1 DHEA, 2 fish oils, and 2 Aleves.

Meal 2 at 11:00am: 2 cups cooked oatmeal, 1 scoop of protein powder mixed in, 2 oz of skim milk to make it so I could swallow the coagulated mess!

Meal 3: can of tuna, bag of broccoli, cup of brown rice. I won't be hungry for a while.

Meal 4: 7 oz grilled chicken breast, serving of seasoned veggies

Meal 5: 2 scoops of egg protein in ice and water in blender

2 more fish oil capsules

Total: 1858
Fat: 23 210 12%
Carbs: 167 551 31%
Fiber: 29 0 0%
Protein: 252 1010 57%

dartol

07-25-2007, 11:47 AM

I am just cranky, plus I am getting to watch my 19 year old eat 2.5 times as much as I do, and he is losing weight because he started lifting some.

I am cranky today too. Yeah I hear ya about your son. Just remember he will have the same issues when he gets to your age. Remind him daily. LOL

Wednesday, cardio only.

On an empty stomach, I did 60 minutes walk on the treadmill at 3.7mph, 4.0 incline. Heart rate in the 115-120 range.

Two things you might want to consider before cardio on an empty stomach... L-Carnitine helps cells burn fat as fuel. BCAAs will help prevent your body from using muscle for fuel. Maybe read the articles on 'Cortisol' on this site for other tips too.

Darren

namtrag

07-26-2007, 09:33 AM

I signed up for Team Scivation a couple of days ago. I got lots of advice to find a trainer and stick with them, and I read a lot of the Team Scivation logs, and felt like they were someone I could really trust and click with.

I just got my plan. The lifting program will be easy to adapt to,at least the beginning part, but the diet says 3000 calories a day. I emailed Derek just to make sure he gave me a "cut" diet. I would have guessed 3000 for a bulking diet...lol, not that I am complaining or anything! He assured me that 3000 is the number. It's gonna feel weird eating 3000 per day.

Anyway, Tuesdays and Thursdays I lift with a group of 40ish guys at my chiropractor's office. We do pushing on Tu, pulling on Thurs. We always do one or two leg exercises each day as well. Derek has been kind enough to work around this group, it has a couple of my clients in it, and really isn't possible for me to stop going due to political reasons.

Today, I got up and had 2 scoops of whey in water about an hour before the workout. Then I took 1.5 scoops of VasoExplode about 30 minutes before. At the workout I drank 6 scoops of Xtend while we lifted. I definitely noticed a lot less fatigue and I also felt stronger (if that makes sense), although I did not feel any of the rush, or tingling others have reported from the VasoExplode.

Our workout was as follows:

Stretching, and 50 pushups to get the blood flowing.

Bench step ups: we do these as follows: Stand perpendicular to the bench, put one foot on the bench, holding a 70lb db on that thigh (you are facing longways on the bench). Push off with foot that is on the floor, and stand up until the leg on the bench is straight. Repeat 25 times, and then switch legs. It is a great exercise I have never seen anyone else do. We did 3 sets of 25 on each leg.

Then we did db alternating curls 3x12, cable curls 3x15 with EZ bar, cable curls with straight bar 3x15, in a rotation.

Then we did front pulldowns, seated rows and rear pulldowns, 3 sets of 15 with each in a rotation. The seated and rear pulls were pretty easy, his cable crossover isn't the greatest, so we concentrated on form.

Then we did shrugs using a diamond bar, 3 sets of 30 at 215lbs.

Finished up with crunches on decline bench holding a 45lb plate on my stomach: 3 sets of 50.

For fun, since I still felt really fresh, I did a farmers walk with two big paint pails filled with concrete, about 80lbs each. I walked about 125 feet before I had to put them down.

After the workout, I felt great, no fatigue whatsoever, I had another scoop of Xtend in water.

Went home for meal 2 and had 8 scrambled egg whites, 2 cups of microwave green beans with mustard, and 2 slices of double fiber toast.

When I got to work, Derek's program was waiting in my email. I have to make a list and go shopping today to stock up on all the items.

I am ready to rock and roll tomorrow morning!

Out of respect for Derek, I will not be posting everything I eat, but rest assured, it will be about 3000 calories per day.

Tifflex

07-26-2007, 10:47 AM

Good luck with Team Scivation Mike. I am glad to see you'll be eating more too. I have been using Xtend for a while and absolutely love it. Now go and kick ass!

namtrag

07-26-2007, 10:49 AM

Thanks Tiffany. If I end up looking like one of those guys, it will be worth all the work!

dartol

07-26-2007, 12:52 PM

Hey that is cool Mike! I didn't know they had online trainers like that. I might have to check that out too. :)

You are gonna kick butt!

3000! Cool! Can't wait to see how that works for ya. Maybe I am not eating enough either, I feel like I am losing strength.

Now go buy some Xtend! :)

Darren

Islandtroll

07-26-2007, 12:56 PM

Just say your new pics Mike, looking good! :)

namtrag

07-26-2007, 01:08 PM

Thanks troll,

Mesomorph in the upper and lower body
Endomorph in the waist.lol

namtrag

07-26-2007, 07:38 PM

Final macros on my old diet:

Total: 2574
Fat: 78 702 28%
Carbs: 163 520 21%
Fiber: 33 0 0%
Protein: 318 1273 51%

I cannot comprehend eating more than I did today. I feel like I am going to die, and tomorrow I go up another 400 calories!

I am going to go through some serious amounts of Eggs Beater, tuna, and chicken in the next few weeks on this plan.

namtrag

07-27-2007, 07:09 AM

Day 1, Friday workout: chest and triceps following Beast's program:

1 scoop VasoCharge, 2 scoops of Xtend 20 minutes before workout.
5 scoops Xtend during the workout.

DB Bench Press: 15x45, 15x50, 15x55, 14x60.

Incline DB Press:12x45, 10x45, 12x40, 12x40

DB Shoulder Press,seated:10x30,13x25,14x25,14x25. These are a weak area for me, I haven't done much work on shoulders.

Standing lateral raises: 4x15x15lbs. Weak here too, tried to do them strict, so kept it light.

Cable triceps pushdowns: done on Cybex, plates labelled 1-12, not poundages: 15 w/6 plates, 11x8plates, 12x7 plates, 15x6 plates.

I felt pretty good during the workout, I was really getting some pump going. If it weren't for the fat around my middle, I am looking really good, if I do say so myself! It's funny, there is some veinage showing in my left front shoulder, none in the right, no symmetry lol. I did the lifting part in only 40 minutes, so I didn't rest a lot between sets. I also felt stronger at the end after I got done lifting, so I think I need to take the Vasocharge/Xtend stack a little earlier before I lift.

namtrag

07-27-2007, 07:41 AM

This new plan, I already screwed up but at least I figured it out after one meal.

I am allowed to interchange various protein sources as long as the macros are the same. 2 egg whites, 1/4 cup eggbeaters, 1 oz chicken, etc are all the same.

Derek gave me a sample menu to follow, and it had 9 egg whites and 1 whole egg. In my mind I have always thought of an egg white as 1 eggbeater egg, because I never make egg whites the old fashioned way. In short, I made 9 eggbeater eggs, which is about 18 egg whites...lol

I was thinking as I ate, this is a SH*TLOAD of food on my plate!

After 2 meals on the new plan, I am supposed to be at about 1000 calories, and I am really at 1135. I am so full I am going to die!

I have 4 more 500 calorie meals to eat, how is it possible?!?!?!

I was still full, 4 hours later, so I forced myself to eat meal 3

namtrag

07-27-2007, 01:54 PM

I was so full after meal 2, I didn't feel like eating for a while. I had to force myself to eat again at 2, 4 hours or so after meal 2. Now I am eating again at 4:45, just so I will have time to eat meals 5 and 6 later!

I figured out the secret of the diet: you are eating so much that your body has to go into hyperdrive just to digest it all! lol

How long will it take me to get used to it? I really feel stuffed, almost as bad as when I ate 3/4 of a pizza on one of my cheat meal days a while back!

namtrag

07-27-2007, 07:10 PM

I bought the supplements I need from bbing.com, so I finally have become a good customer. I had been feeling pretty guilt about not ordering from them. I ordered some powder from them about a year and a half ago, but nothing since them. Now, no more guilt! I am glad to do it, to show some support for the people who give us this free forum.

namtrag

07-27-2007, 08:20 PM

Day 1 officially over: here are my daily macros if I eat exactly as the plan says

2976 calories, 294 p, 180 c, 120 f.

The biggest difference I can see is the fat. I was eating a third that much fat, at most.

I am so full, after just finishing my 6th meal.

namtrag

07-28-2007, 04:35 AM

Saturday will be leg day, and I am meeting a guy named Shawn, who lives in the area and is on Team Scivation. He is a young guy, and competing in 2 weeks.

Derek said I could post anything I wanted about my diet, exercise, etc. But if I listed everything I ate at every meal, the server would explode.

The plan has 6 meals with pretty much exact macros, and here is a typical meal, what I had for breakfast:

1.25 cups eggbeaters (about 4 eggs worth)
1 whole egg
2.25 oz of leftover steak from last night
2 tbsp of Peanut butter
1 cup of broccoli
6.5 oz of ruby red grapefruit

I have to eat about this much food 6 times a day!

dartol

07-28-2007, 04:58 AM

Wow that is quite a bit of food Mike. I am really curious as to how that is going to work for ya. It seems like we have similar metabolisms. You can be the guinea pig, then maybe I will give it a shot. LOL

As far as the server exploding, you probably have this one on the edge already. LOL

Darren

namtrag

07-28-2007, 05:15 AM

Smart a**!!! lol

Yes, I am curious how eating this much is going to help me lose fat, I think it's the extra calories your body needs just to process the volume...lol

dartol

07-28-2007, 06:13 AM

Smart a**!!! lol

Yes, I am curious how eating this much is going to help me lose fat, I think it's the extra calories your body needs just to process the volume...lol

Yep, that's me... ;)

There could be something to that... it should really establish an anabolic environment for muscle growth, no doubt.

Blake is doing really well with higher calories without gaining fat. He trains like an animal though. I am afraid if I did that I would not be able to work out enough. Maybe next year after my boss gets back from military leave.

Darren

dartol

07-28-2007, 06:14 AM

One other thought...

Since bodyfat % is a ratio of fat to lean muscle, you can decrease bodyfat % by raising muscle mass too. LOL

Darren

namtrag

07-28-2007, 06:31 PM

Darren,

So far after 2 days of upping the calories, here are a couple of impressions.

I am never, ever hungry, not once have I felt like eating in between meals, or eating crap!

Before on 1800-2000, all I thought about was when I could eat again, I was hungry all the time.

Now it is the exact opposite: "Oh my God, I can't believe I have to eat again!"

I am serious about it, I am having to force myself to eat. This is really a foreign concept to me.

namtrag

07-28-2007, 06:39 PM

I got up and ate my breasfast (with the correct amount of eggbeaters this time..lol). Ate 2 hours before the gym. Drank my vaso/xtend stack down about 40 minutes out, and headed to meet Shawn, a young team Scivation member who is doing a contest in two weeks. He looks great, and better than that, he has the best positive attitude anyone could want. He will do great in a couple a weeks!

While he did shoulders, I did the following leg workout:

Squats:15x90, 15x135 15x135 10x155
Lying hamstring curls, nice and slow up and down: 15x80 12x90 10x90 15x80 (tough that set)

Shawn had finished up so he came over and spotted/encouraged me to do my walking db lunges (I couldn't talk him into doing them with me hahaha): Holding 50lb db in each hand I did 4 sets of 15.

Then we did calf raises together

Standing: 15x195 12x215 13x215 12x215

Seated: 90lbs on the machine: 14x90 12x90 13x90 14x90

We then did 45 minutes of cardio and got to know each other a little better, it was an awesome time! I look forward to training some more with Shawn.

He was encouraging and was impressed with my calves! And my general appearance as well. He told me I could cut this belly off, just do what Derek says!

Islandtroll

07-28-2007, 06:51 PM

Now it is the exact opposite: "Oh my God, I can't believe I have to eat again!"

I am serious about it, I am having to force myself to eat. This is really a foreign concept to me.

See I'm not crazy! :D

(ok so I'm still crazy, but at least you understand now)

namtrag

07-29-2007, 05:59 PM

Here is my day today. Every 18th meal is a carb reload, which is my last meal today.

Meal 1: 1 egg, 4.5 eggbeaters, 2.5 oz steak, 2 honest tbsp of peanut butter, 1/2 a ruby red grapefruit, 1.5 cups of broccoli

Meal 2: 2 scoops protein powder, 3 cups broccoli, 24 almonds

Meal 3: 7 oz of tuna, 1/2 a grapefruit, 1.5 cups of broccoli, 24 almonds

Meal 4: 7 oz grilled chicken, 3 cups green beans, 2 tbsp peanut butter

Meal 5: 2 scoops protein powder, 1.5 cups green beans, 24 almonds

Meal 6 yet to come will be 1.5 cups of green beans, 1 cup (dry measure) oatmeal, 2 tbsp raisins, 3/4 tbsp honey, 1 tbsp smart balance, followed by a 10 oz sweet potato with 2 tbsp of peanut butter.

I just ate meal 5, and I feel like I will explode, and I have yet to eat the 6th meal. Please pray for me! lol

How does anyone get used to eating this much volume? I sure hope it works.

namtrag

07-30-2007, 06:41 AM

Monday, Pull day

Ate at 5:30, drank 2 scoops of xtend and 1.5 scoops of vasocharge on the way, and at gym at 6:30. Mixed another 5 scoops of xtend in cold water, and sipped it during my workout.

I forgot to take my sheet from Derek telling me what exercises to do, but I thought I remembered them. Ended up doing one extra one not listed (upright rows). My goal right now is 4 sets of 15 on every exercise. I tried to do each exercise strictly with no cheating, so the weight is kind of light.

Seated rows: 15x120, 11x140, 15x120, 15x120
Front pulldowns: 15x100, 15x100, 14x100, 15x100
Upright rows with ez bar: 15x50, 3x15x60
DB Shrugs, pause to count of 3 at top: 4x12x65. Forearms were giving out before my shoulders did.
Straight bar curls: 15x50, 3x15x60

Followed up by 30 minutes on elliptical, setting 6, heart rate stayed around 120-125, rpm in 60-65 range.

I actually felt the vasocharge today, just slightly flushed feeling in my face. I did have some veins popping too.

I feel pretty good today, am proud of myself. So far 3 days on the diet, and nothing illegal has touched my lips, not even one little taste.