Mike's 1 lb at a Time Journal

[namtrag]

Hey everybody

I am back on the board. No excuses, just haven't visited in a while. It's been a long time since my last post. 210.5 was the lowest I got. The holidays and tax season got me and I ballooned back up, reaching 234 about 3-4 weeks ago. I never stopped lifting completely, but I did stop doing the cardio boot camp class. I also had tendinitis in my bicipital tendon, and a knee problem (slight), so I cut back my lifting to the TU and TH workout with the trainer.

Finally the trainer said, you need to just get the fat off, no more excuses. So, I started walking or doing the elliptical on the 5 days that I don't lift every week. Went back to a sensible eating pattern, and 3 weeks later I am back to 226 again. I don't have my measurements, but will get them tomorrow and let you know.

One thing that is improved is, in 2005 when I weighed 226, I was about 21% BF, now at 226 I am 15% BF. I think both BF's are too low, but the same person is doing the measuring every time, so at least they are consistent. If I am calculating the numbers correctly, I have switched about 14lbs from fat to muscle in about 16 months. I joked with my trainer that I bulked up so I could cut, and he joked that I need to do a lot of cutting still.

Anyway, I will keep up the diary again, and I appreciate you guys a lot.

[namtrag]

My measurements from Tuesday 9/26 were(we always do them on tuesday):

Weight 226
BF% 13.5% (this can't be correct, too low)
Shoulders 51 3/8
Chest 44
Torso 39 1/2
Upper leg 25 1/2
Calf, flexed 17 5/8
Upper arm, flexed 16 1/2

Today's workout (I leave out the bar weight)
Stretching 20 min
25 pushups to warmup
Jefferson squats 12x90, 10x140, 8x190
Leg curls 12x50, 10x50, 10x50
Cybex machine kickups 12x73, 10x108, 8x132
Mid level standing rows on machine 12x100, 10x120, 8x140
One arm dumbell rows 3 sets of 8 with 100lbs
Shoulder shrugs on machine 3 sets of 20 on 170lbs setting
Curls using ez curl bar and arm blaster 12x50 10x60 10x70
2 hand Hammer curls using a weird bar(don't know what it's called) 2 sets of 10x50, 1 set of 10x60

[Original Poster]

Welcome back !

[MarkY]

Welcome back. Stay around.

[mom24boys]

welcome back nam.

[Gunn27]

Nice to see you again, you know I just pulled up your old thread a couple of weeks ago and was wondering where you had gone!

[namtrag]

Thanks, guys!

Today's workout was a buttkicker. The trainer wants to start going a little heavier. I was impressed with my dumbell rows at 100lbs. It felt like I wouldnt even be able to lift the db's off the ground, but the PT said just do it. Once I got it up and going, it wasn't too bad. I think I learned a lesson today that you can lift a lot heavier than you think, you just have to get with it.

[jmc53]

I think both BF's are too low, but the same person is doing the measuring every time, so at least they are consistent.

You can use the circumference method to double check caliper readings - I find it's always within 1%. Far right of the methods here:
http://www.linear-software.com/online.html

[namtrag]

13.5% per the 3 point caliper test
23.85% per the circumference test

What do I do, take the average?

[namtrag]

Also a question: Is it normal to be so weak in the hamstrings? I can push a lot of weight on the leg press machine, but doing leg curls just about kills me. Are there other things besides leg curls that I can do for hamstrings?

[namtrag]

Friday I walked 2 miles.

Today I walked/ran 4.5 miles. Probably only ran about 1 mile, but I tried to walk fast when I wasn't running.

Meals have been pretty good.

Friday: 2 servings of oatmeal, 2 boiled eggs for breakfast; a big,big salad with london broil (about 4 oz) slices on it with an oil and vinegar dressing for lunch; a handful of peanuts midafternoon; a 4 oz steak, baked potato with butter, 2 cups of brocoli and a light beer for dinner (hey it's my b'day); and a bomber blend smoothie for a late night snack (vanilla Bomber Blend, cup of OJ, blueberries, and strawberries.

Does that sound like too much food? It sure looks like a lot on paper, but I was hungry when I ate, believe me.

[Hibiscus09]

One thing that is improved is, in 2005 when I weighed 226, I was about 21% BF, now at 226 I am 15% BF

That's pretty cool!! :) Glad to see you back!

There are plenty of things you can do to work hamstrings besides leg curls. I would start with a compound movement like Straight Leg Deadlifts.

http://www.exrx.net/AnimatedEx/Hamstrings/BBStrtBackStrtLegDeadlift.gif

Does your gym have a Ham/glute machine?

Looks like this:

http://www.exrx.net/WeightExercises/Hamstrings/BBHamstringRaise.html

If it does, glute ham raises are an excellent exercise. It's also possible (and more difficult) to do them free weight.

Another alternative to leg curls is seated leg curls, if your gym has that piece of equipment:

http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html

Reverse Lunges are also a nice option:

http://www.exrx.net/WeightExercises/Quadriceps/DBRearLunge.html

I'm sure there are plenty of other exercises. I have to put up the groceries! :D

[namtrag]

Don't have either of those machines. We do some pretty strange lunges using a Smith machine-they hurt my hams. We put a box under the weight bar, stand on the box with both feet, rest the weight across the back, and then step back off the box with one leg, lunging up and down 10 times with each leg for 3 sets. It's pretty tough.

I will recap Mon-Wed

Mon
2 mile walk

Tue
3 sets of 10 reps on each leg of the lunges described above
3 sets of 10 reps leg curls
3 sets of 20 assisted squats with weight on back. these are the squats where you stand on a little platform and your feet slide under these circular pads, you then squat down until your butt touches the bench and immediately stand back up.
3 sets of 10 incline bench press
3 sets of 10 not sure what they are called. stand in the middle of crossover, grab a handle in each hand with palms facing up, and lift up with your arms fairly straight, until you reach shoulder high, then lower back down. Works upper pec near where it connects to your arms
3 sets of 12 lateral raises seated on bench
2 sets of tricep pushdowns burnout 10 heavy, 15 medium, 20 light
50 crunches on a decline bench, using method of catching 20 medicine ball, leaning back, then throwing med ball back as you crunch up.

Definitely sore

Wed- 2 mile brisk walk.

Dont remember monday meals.

Tues weighed in. Had gained a lb to 227 since prior week. Vowed not to eat like sh** this week.

Tuesday food
8 oz OJ and Zone bar before workout at 7 am
Handful of peanuts at 10 am
Stir fried chicken teriyaki, double meat, with vegs, at mall at 3pm. Probably had too much oil in it, but not as bad as chinese food does.
Protein bar at 6 on the way to French class
2 servings of oatmeal and 2 boiled eggs and small can of chunk chicken breast in water at 9pm

Wed food
1.5 cups wheat chex, 1/2 banana, and 1 cup 1% milk at 7 am
Handfull of peanuts at 10 am
South Beach diet meal bar at 1130
McDonalds Bacon Ranch Salad with grilled chicken breast and light italian dressing, and one of the apple, walnut and yogurt packs they sell, at 1pm
5 oz of steak, and lettuce salad with a little grated cheddar along with a michelob light at 7pm
Will probably eat some oatmeal at 9, maybe a couple of eggs.


Trying to lose some serious weight this week

[namtrag]

ate some oatmeal with a scoop of chocolate protein powder and a little milk mixed in. It was pretty good. This is a new way to get some protein with my late night snack, and not eat boiled eggs every day.

[namtrag]

Thursday 10/5

stretched and did 25 pushups to warmup
leg press, 1 leg at a time, 12x90,12x180, 12x280
4way neck 12x25
leg curl to exhaustion started with 60 lbs, lessened weight as became more tired. did 100 reps, with only 10lbs on for the last 20 or so
regular leg press, 12x280, 12x330, 12x380
Standing mid back row on machine, 15x80, 15x90, 15x100
Cable wide grip pull over with lat bar, 12x100,12x110,12x120
Bent over dumbell rows on Ironmaster machine, 20x50, 14x110, 12x120
Cable wide grip curls, 20x30, 20x40, 20x50
Cable rope curls, 12x120,12x130,10x150
3 point crunches, 50

Breakfast, pre workout-1.5 cups wheat chex, 1/2 banana, 1cup 1% milk
Post workout snack: lo carb protein bar with 5 g fiber, 15g protein, can't remember the carbs
Snack at 11:00: 8 oz mixed fruit, cantaloupe, honeydew, pineapple, grapes, from Wawa gas station
Lunch at 1:00-Wawa Roasted Chicken Salad with Lite Olive Oil Vinaigrette dressing.

finishing up food for the day:

Afternoon snack: big handful of peanuts
Supper: 1 broiled chicken breast, cup of brocoli. cheated a little by putting a little bbq sauce on my chicken
Will eat a bowl of oatmeal with protein powder and a little milk for a snack at about 9

This will make 3 great eating days in a row for me. Maybe some weight will come off soon.

[jaguarr]

He's still at it and making progress!

http://www.xsltblog.com/archives/24805BP~The-Simpsons-Mr-Burns-Excellent.jpg

jag

[namtrag]

Friday 10/6, Sat 10/7, Monday 10/9-walked 2.5 miles
Sunday 10/8:walked 3.5 miles

Tuesday 10/10: trainer cancelled on me, and I had to go to my backup gym. Was out of kilter. Did the following:
3 x15 Straight arm DB flyes on incline bench
3x12 flat bench DB bench presses
3x20 shoulder shrugs on bench press machine
3x12 Alternating DB shoulder press
3x12 cable flyes with motion from floor up to chin
3x12 decline Bench press on machine
3x12 tricep pressdowns with rope handle
3x12 tricep presses with 1 DB behind head and up overhead.
Ran out of time, and came to work.

[namtrag]

I ate a little junk on Sunday at my mom's, but otherwise, have kept clean for 7 days.

Isn't showing on the scale though, so that's upsetting. 1500 calories a day for 7 days, with exercise every day, and no weight loss. Seems to violate the principles of physics and chemistry.

[Gunn27]

Nice looking w/o, nam. Reference your nutrition, are you having the occassional "refeed" days?

[ChocoChick]

Breakfast, pre workout-1.5 cups wheat chex, 1/2 banana, 1cup 1% milk Add protein
Post workout snack: lo carb protein bar with 5 g fiber, 15g protein, can't remember the carbsHave a pwo shake -- some whey plus a higher GI carb. You should have ~30-40g protein here. Protein bars are total junk, banish them from your menu
Snack at 11:00: 8 oz mixed fruit, cantaloupe, honeydew, pineapple, grapes, from Wawa gas station Ack. You need protein here. And probably not quite so much fruit. Add a healthy fat, too.
Lunch at 1:00-Wawa Roasted Chicken Salad with Lite Olive Oil Vinaigrette dressing. Is this mixed greens with some roasted chicken thrown on or bits of chicken mized up with mayonnaise? Ok if the former, ditch it if the latter.

finishing up food for the day:

Afternoon snack: big handful of peanuts Add protein
Supper: 1 broiled chicken breast, cup of brocoli. cheated a little by putting a little bbq sauce on my chicken This is your first real meal of the day! Have more broccoli and add a healthy fat.
Will eat a bowl of oatmeal with protein powder and a little milk for a snack at about 9 Make sure the protein is casein. Also, I think you'd do better with fat + protein here than the oats. How about some almonds or walnuts instead?

This will make 3 great eating days in a row for me. Maybe some weight will come off soon.

You don't have nearly enough healthy fat in your diet and I think your protein is low. What are you using to track your macros and calories? Are you sure about 1500 calories -- you're weighing and measuring everything -- or are you guesstimating?

[namtrag]

Hi dbflgrl

Probably not enough protein, but I am still a little leary after my blood test. Condensed version: liver enzymes were high, told doctor that I don't drink alcohol much, nor take ibuprofen much. His next question was to ask if I ate a high-protein diet, and I said not sure,maybe, but I definitely take amino acid supplements. He told me to frop the supplements and retest. After 2 weeks off the supplements, enzymes were normal. Can't find definite answer of whether the amino acids were the culprit, but I haven't taken any since.

I guess I could probably up the protein again though. I also take 4 1,000 mg fish oil capsules every day at the behest (big word) of my dr, who wants my bad cholesterol down. Total is 168, but ldl is 118. He wants me to try to get it down w/o medication.

I am guesstimating on the calories, probably guessing too low. It's too much of a bother to me to get real anal about it. The protein powder I currently use is Bomber Blend from Dave Draper.com. It has the following per serving of 2 scoops:

Whey Protein Concentrate 29.26 grams (% of serving by weight—58.52%),Calcium Caseinate 12 grams (% of serving by weight—24.00%)

Anyway, I will try to incorporate your suggestions. I know I need to eat more green vegs like brocoli, etc. Should I eat the heavy protein only on workout days (Tu and Th), and eat differently on the other days where all I do is take a brisk walk?

[namtrag]

Wed 10/11/06

Walked 2 miles at a very brisk pace. I am going to start running very soon (at least I keep telling myself that).

I am going to journal everything that I consume, every day, just to make sure I don't miss anything:

7 am after walk: 2 servings of oatmeal with 1 pat of margarine and 1/4 cup of 1% milk

9am: 2 boiled eggs

12:30pm: 16 pieces of sushi (8 tuna, 8 salmon, no vegs, just rice, fish, and seaweed wrap)
4 cups of tossed salad with about 1 tbsp of grated cheese, 6 cherry tomatoes and a few slices of cucumber.
2oz of balsamic vinagrette dressing, fat free

7pm: 8oz broiled salmon, 1 cup brocoli florets

At 9pm, I will eat oatmeal again, with a scoop of protein powder (sorry dblflgrl, I just love oatmeal, and with the chocolate protein powder, it is like a dessert)

I have input it as well as I can into fitday. 1861 calories, 52g fat, 201g carbs, 152g protein

[ChocoChick]

Personally, I think that real food won't give you the same problems as rhe supplements but you need to listen to your doctor not me. That said, I do recommend that you split up however much protein you are going to eat more evenly and give a little boost pwo. So if you're eating 100g per day (this is just a number I am pulling out of the air), aim for 14g per meal for 5 meals and 30g pwo.

Do you have a fitday account (www.fitday.com)? It's free and it's a good tool (albeit a pain in the butt at first) for getting a handle on what you are actually eating. it's really easy to under-guesstimate and then not reach your goals.

[namtrag]

I think i I did a fitday account a while back, but my ADD prevented me from keeping up with it. What a pain I remember it being. Maybe it's easier than I think, but it seems like you need to carry a scale and a set of measuring cups around with you.

Probably be easier for me to start running, work my way up to 5 miles a day, and then I can eat without worrying too much about it, as long as it's healthy stuff. (this is a fantasy, I know)

[ChocoChick]

The inital set up is a pain but once all your foods are there it's pretty much just a matter of clicking them in from your history. Unless you vary your diet a lot. I tend to eat the same things over and over (boring) which makes it easier. In any case, you don't need to do it forever but if you do it for a couple of weeks you will have a pretty good handle on quantities. Unfortunately, your running trick will only work for a short time and then your body will adapt.

[namtrag]

Rats!!!

Maybe I will try fitday.

[ChocoChick]

www.nutridiary.com is another one that people say is even better. I am used to fitday and too lazy to switch but you might want to check it out.

[namtrag]

dbflgirl

Called up fitday account and entered today's foods and activities so far.

What's funny is I need about 2948 calories a day per their chart, just to maintain my weight, not counting my exercise (which was only 150 calories today).

This is for a 225 lb man working a desk job, 2046 basal, and 899 for the desk job. Can this be right? If so I must be eating a lot more than I realize, or I would be losing weight like a champ.

[ChocoChick]

Oh don't pay any attention to Fitday's estimate of the number of calories you need unless you are auditioning for a gig as the circus fat man. Fitday way overstates what you need, imo.

Try this for a reasonable estimate http://www.freedomfly.net/Documents/calorie_calculator.xls

Also, unless you are active outside the gym, I think most people with desk jobs are lightly active. But YMMV.

[namtrag]

lightly active to maintain 225lb male at age 45 with 18% bf at 69":

katch-mcardle: 3000 calories
harris benedict: 2801 calories

about the same as fitday.

BF% makes some difference, and I am not sure what mine really is, I am sure it is not 14% as my PT has said. He does the 3 pinch caliper method, and doesn't pinch where my big fat deposit is around my sides at waist level.

[ChocoChick]

Ok, so you want to eat about 20% less than that to lose. I like HB better unless you are 100% certain about the bodyfat. So about 2200 calories to start with... See how it goes and adjust as needed.

Another option is to put in your desired weight and see what it takes to maintain that...

[jaguarr]

The Sadistic Veggie Princess is giving you Milion Dollar advice, nam, so I'll just chime in with a "Keep up the hard work!" :cool:

jag

[namtrag]

Ended up 10/11 with 1861 calories, 52g fat, 201g carb, 152g protein per my fitday calculations. Is that a good ratio of f,c and p? The fat grams were 14 saturated, 13 poly, 19 mono (for some reason, only adds up to 46g). Also, 20 g of fiber.

[namtrag]

10/12

Breakfast at 6:00 6oz of oj with one scoop of protein powder

Weighed and measured: Weight 223, down 4 since 10/3 weigh in
Shoulders 50 1/8
Chest: 44
Torso: 39
Thigh: 25 1/4
Calf flexed: 17 1/2
Upper arm flexed: 16.5

Workout buddy/trainer didn't do too much of a workout for some reason, we did mostly biceps today, we usually do back mostly, then biceps at the end.

Leg presses: 100 reps at 190 lbs. Not full range obviously
Hamstring curls 1 leg at a time: 25 at 25 lbs
Calf raises with dumbell: 50 at 90 lbs

Cable curls with lat pull bar lying down: 20x90 20x100 20x110
Alternating DB curls on incline bench: 20x20, 20x20, 20x15
Alternating standing curls on cable crossover: 20x30 20x30 20x30
Shoulder shrugs on parabody bench press machine: 20x180 20x180 20x180
Fitness bands: 50 full range curls, 50 curls starting halfway and going to top, 50 curls starting at bottom and going halfway, 50 full range curls. Also 50 rows using bands.
3 point crunches: 50

Guess I will work my back on Saturday.

Post Workout: ate a Kashii Bar, had 190 calories, but will have to get wrapper out of car so I can input into Fitday. Also put 2tbsp of fat free Irish Cream Creamer into my 20oz coffee. It has 40 calories per tbsp.

I need to go grocery shopping this weekend so I can buy some real food to eat between main meals.

Feel good that I lost 4 lbs in 9 days. Only 24 to go to get under 200lbs. Still a long way, but I will do it this time. I am not going to quit!

Lunch 1 cup of beef and bean chili, and a Cranberry Crush smoothie with Splenda and Whey powder from Tropical Smoothie Cafe. Dont know the nutritional values, will have to check on their website.

3pm:Wawa Chef Salad, 1 packet of lite olive oil vinaigrette.

7pm: 4 oz stir fried beef, with sliced green peppers,probably 1-2 tbsp canola oil

9pm:1.5 cups raisin bran, 1 cup 1% milk


Today's total: 1960 calories, 70g Fat, 231g Carbs, 128g Protein

[ChocoChick]

Hi Namtrag. Congrats on the weight loss. Don't go too fast or you will lose muscle. Try to get some protein pwo. :)

[namtrag]

I will start eating better PWO, I just need to go shopping. Fitday is working pretty well now, it's not so bad. I was able to find nutrition facts for the Kashi bar and the smoothie at a site called Dietfacts.com

[ChocoChick]

I will start eating better PWO, I just need to go shopping. Fitday is working pretty well now, it's not so bad. I was able to find nutrition facts for the Kashi bar and the smoothie at a site called Dietfacts.com

And it's on the wrapper. :p

[namtrag]

I think I ate the wrapper, I was so hungry

[ChocoChick]

I think I ate the wrapper, I was so hungry

:eek:

LOL!!!

[namtrag]

dbflgirl

See my totals for yesterday and so far today, I am editing each time I eat something. I go to fitday and enter it, and then I edit my post here.

[namtrag]

10/13

Walked 2 miles in 30 minutes

7:30 am: 2 servings oatmeal, 1 pat margarine, 1/4 cup 1% milk

9:30am: 2 boiled eggs

12:30 Chicken and brocoli, told them to use no oil, probably put a little in, so I put it in Fitday as 6oz of chicken, 1 cup of brocoli, and 2 tbsp of oil, just to be conservative. Did not eat any of the rice that came with it, and it was tempting.

8pm Ate out with my wife, little bit of bad, but not much. 1.5 cups salad with 3 tbsp Italian Dressing, 3/4 of large baked potato with 1 pat of butter, 5oz chicken breast with bread crumbs (I think it was probably pan fried), and 1 cup of green beans with onions, tasted like there was a little bit of fat used to cook. I put the actual foods in fitday and then added a couple of pats of butter to account for the unknown oil amount.

Ended the day at 1905 calories, 102g fat, 127 carbs, 124 protein

[namtrag]

Even though I slipped up a lot since starting this journal 15 months or so ago, I went back and got my first measurements and compared them to the ones I did yesterday. Although I made it to 210.5 lbs about Oct 2005, and gained most of it back, overall, I am doing pretty well. Just have to stick with the dietary part of it.

Julyish 2005 vs Oct 12, 2006
Weight 237.5, 223
body fat 23.8%, 13.5
Shoulders 53", 50 1/8
Chest 46", 42
Torso 41 7/8", 39
Upper thigh 26", 25 1/4
Calf 18.25", 17 1/2
Biceps 16", 16 1/2

[ChocoChick]

Namtrag, if those bf measurements are accurate, that is tremendous progress. Good job! :)

[namtrag]

i don't know if they are accurate, but the same person and method were used in taking them. In other words, they both may be too low, but they are consistent. Could be in reality 30% down to 20%, I don't know.

I have seen other people's pictures at 13-15% bf and they had a lot less fat around the middle than I do.

[ChocoChick]

Well, kudos to you then. :)

[namtrag]

Fitday is showing me how much fat I eat. How do I get my fat intake down? Yesterday it was 50% of my 1900 calories. I guess I need to switch to lowfat dressings for my salads, and stop eating margarine in my oatmeal.

Is it worse to eat lowfat dressing that has sugar instead of eating traditional oil and vinegar based dressings?

Here is my Fitday journal in case anyone wants to see and critique my habits so far. Calories are good, but mixture of foods is probably not good. So far over 3 complete days, I am averaging 36% calories from fat, 35% from carbs, and 29% from protein

http://www.fitday.com/WebFit/PublicJournals.html?Owner=namtrag

[namtrag]

10/14

No exercise today yet, I had to work. Little does the public know, but October 15 is a big deadline too. It is the last day to file on a personal extension, so I am in at the office right now.

At 5pm, I mowed the grass and tried to walk as fast as I could with the mower. I also edged the curb with a weedeater. It took about 45 minutes total. Better than nothing I guess. I tried to think about how many hundreds (or thousands) of feet one walks when mowing the lawn. It gave me a headache to try to figure it out, but I bet it's more than many people realize. For example, 100 feet in length for each row times 30 rows would be 3000 feet.

So far today

7:30 am-my usual breakfast. 2 servings of oatmeal, 1 pat of margarine, 2oz 1% milk, and 2 packages of Splenda

10am Zone Perfect Chocolate Peanut Bar.

2pm-went to client picnic, not much good for you food. Had 4 oz of pulled pork (they had a roast pig), no sauce, and about 3/4 cup of cole slaw.

7pm-5.5 oz boneless chicken breast and 2 cups brocoli with about 2 tbsp of grated parmesan cheese on it (cooked in microwave)

So far 1414 calories, 53g fat, 104g carb, 131 g protein, 14g fiber.

[ChocoChick]

Fitday is showing me how much fat I eat. How do I get my fat intake down? Yesterday it was 50% of my 1900 calories. I guess I need to switch to lowfat dressings for my salads, and stop eating margarine in my oatmeal.

Is it worse to eat lowfat dressing that has sugar instead of eating traditional oil and vinegar based dressings?

Less important than your total fat is the source of your fats. First and foremost, you want to avoid processed/prepared foods as much as possible. This includes things like protein bars, and most restaurant/fast food.

In looking at your fitday, here are the changes I would make:

- Don't add fat when you cook. Cook foods plain and then add seasining and/or fat after the food is cooked
- Make your own salad dressing. Rather than 3Tb prepared dressing with 20g fat, you could have 1/2 T extra virgin olive oil and some lemon or balsamic vinegar or red vingar and herbs & spices for about 7g fat. This will also reduces sugars, since most comemrcial dressings add sugar.
- Olive oil is the best choice when it comes to health and flavor but in a toss-up between margarine and butter, go with butter. Try the whipped butter (in the tub).

Overall, a healthy fat is better for you than refined (i.e., added) sugar. And you already have a lot of added sugar int he cereals you are eating! :eek:

[ChocoChick]

10/14

No exercise today yet, I had to work. Little does the public know, but October 15 is a big deadline too. It is the last day to file on a personal extension, so I am in at the office right now.

So far today

7:30 am-my usual breakfast. 2 servings of oatmeal, 1 pat of margarine, 2oz 1% milk, and 2 packages of Splenda

10am Zone Perfect Chocolate Peanut Bar.

You need a protein at breakfast! And eat some eggs or cottage cheese at 10.

[namtrag]

I will try to make sure I either mix protein powder in my oatmeal, or drink a protein shake with breakfast, good advice.

Also, I plan on shopping tomorrow to get some cottage cheese as you suggest. It actually tastes good, and is good for you as well. That combo doesnt happen often. I will also try to pick up some other healthy items to eat in between meals, like almonds, etc.

Thanks for all the great advice, especially the advice on using Fitday. It is making me really think about what I put in my mouth. I think the weight will come off easier now that I can see actual calories consumed. In theory I am averaging about a 1,000 per day deficit, which should be about 2lbs a week weight loss. Maybe I can get to 199 by Christmas. It's been so long since I have been 200, I can't even remember what it's like.

[namtrag]

10/14 Nutrition: 1747 63 f 136 c 164p
10/15 Nutrition: 1874 84f 180c 82p
10/16 Nutrition: 1796 91f 125c 124p

10/15 exercise: walked 4.5 miles briskly. Also mowed back yard at a fast pace, took about 45 minutes.

10/16 exercise: walked 2 miles briskly

10/17 exercise: Stretched, 25 pushups

Assisted squats with dumbell: 12x100lbs, 12x110lbs, 12x120lbs
Calf raises on Ironmaster machine with barbell across upper back:20x180, 20x180,20x200
Abductor exercise on Cybex:12x9plates, 12x10, 12x11
Incline alternating presses on cable crossover:8each armx100, 8x80, 8x70
Seated barbell military press on Ironmaster:10x40, 10x40, 8x50
Close grip bench press: 11x100, 8x100, 7x100
Tricep presses with tricep bar:10x50, 8x50,7x50
Lateral raises DB:3 sets of 12x20lbs
Decline crunches with 40lb plate:50

Measurements prior to lifting:

Weight: 221.5 (down 1lb since Thursday, thought I would be down 2 based on fitday calories consumed vs burned)
Shoulders: 51"
Chest: 43.75
Torso: 38 7/8
Upper Thigh: 25 1/4
Calf flexed: 17.5
Upper arm flexed: 16.25

Overall very happy, lost a pound in 5 days, also lost a little on my measurements, just have to keep it up. I am going to get under 200lbs if it kills me.

[Chubby Mom]

Hi! Nametrage I was just trying to catch up on your journal looks like your doing a great job. I hope you don’t mind me saying DON’T EAT MARJARINE it is Hydrogenated Vegetable oil bad, bad, bad, Europe has band its use completely because it is a major cause in heat disease so pleas if you want to put something on your oat meal please use butter. Sorry about that just concerned about you health. Now as far as fat and carbs you might find an article on Iron Addict about carb rotation a good read

http://www.ironaddicts.com/forums/showthread.php?t=3398&highlight=Timed+carb

[namtrag]

Thanks, CM. I have pretty much just cut out the margarine and go without it now.

For some reason I am not hungry today. I worked out hard this morning, and all I have eaten today is a Kashi bar which is 290 calories. It's almost 2 o'clock, and I am not the least bit hungry. What a weird feeling to know I need to "force" myself to eat.

[jaguarr]

EAT, dammit! Or....or I'll tell dbflgirl! :p Good looking workout, man!

jag

[namtrag]

I did. I stopped by Wendy's at about 3:30 and got a large chili (about 1.5-2 cups), and a Diet Coke. I think the lack of apetite is a combination of too much coffee, and a little bit of depression I am going through right now.

[ChocoChick]

EAT, dammit! Or....or I'll tell dbflgirl! :p Good looking workout, man!

I'm here. You forget -- I am a mom and moms are all-knowing. ;)


Hi Namtrag, I hope you are not down in the dumps for too long.

[namtrag]

I will be ok, just gotta work through it. Usually when I am down, I eat more. For some reason, this time, I am less hungry. Might be because I am so used to eating less now.

BTW, is anyone else having trouble logging into Fitday? I keep getting a message that an error has occured when I try to log in.

Fitday finally worked. Today I have eaten a Kashi bar, a large Wendy's chili, 1.5 cups of brocoli, and a 5oz hamburger patty. Ooops, forgot the 1 oz of nonfat Irish cream coffee creamer in my coffee this morning. Finished up at 9 by eating 1 cup of cottage cheese and 1.5 oz of almonds

1496 69f 111c 115p

[namtrag]

10/18

Walked 30 minutes brisk pace. I really want to start running but I feel so tired from not eating a lot. Is it better to run 30 minutes, or walk for an hour at a brisk pace? So far for a week according to fitday, I am averaging about 1800 calories in, and about 3150 out, so I should be losing about 2 lbs a week, that's not too fast, is it?

Also, the cottage cheese at bedtime was a good snack instead of oatmeal. Thanks for the suggestion, dbflgirl. I also bought eggbeaters to substitute for eggs so I won't get quite so much fat in my diet.

Breakfast: 1.25 servings of oatmeal, 1/4 cup of 1% milk, 1 cup Egg Beater Cheese and Chives (cooked of course). Had 1oz of nondairy lowfat French Vanilla creamer in my coffee too.

Snack:Kashi Crunch Peanut Butter and Choc Bar 180, 5 f, 30 c, 9 p 6 fiber

Lunch: Sushi rolls (half were salmon, half were tuna, fish was in middle of a clump of rice, then wrapped in seaweed. Package said 6 oz. Guessing that it's 3oz rice, 3oz of fish, plus 2 tsp of sugar): 230 calories 5 f, 20 c, 20 p

Snack: 1.5oz of almonds

Supper: 6oz of salmon on the grill, 1 cup of brocoli with a little bit of the cheese sauce that my wife mixed in (it was a Green Giant prefab thing)

So far today 1322 52 109 114

[ChocoChick]

Breakfast: 1.25 servings of oatmeal, 1/4 cup of 1% milk, 1 cup Egg Beater Cheese and Chives (cooked of course). Had 1oz of nondairy lowfat French Vanilla creamer in my coffee too.

So far today 388 cal 11 f 42c 34p

Much better.

[namtrag]

Thanks! I would like to cut the creamer out, but I don't like black coffee. Figure I need a little something bad in my diet so I will feel like I am getting away with something.

My scale actually said 218 this morning, but I think it weighs me a lb or 2 lighter than the one at the trainer. It's been a long time since I was under 220. Hallelujah! My 38's are actually fitting the proper way now, meaning I can actually button them around my waist instead of slinging them down under my navel.

34's, here I come!

[namtrag]

Still 218, at 6:30 pm. This is great news, because I usually am disappointed when I weigh in the evening, because it usually reads 2-3 lbs more than in the morning. Today though, it is the same.

Of course, it could just be because the total weight of my food consumption today before I weighed at 6:30 was about 12 oz.

Hopefully that's not the case.

I can actually tell when I look at my face in the mirror that I am losing. It isn't fair though that when you lose weight, it's last on, first off! My love handles still look just as big as ever. How depressing.

[Chubby Mom]

I'm with you on not liking black coffee Namtrag

Congratulations on your pants fitting better. Feels good doesn’t it.

[namtrag]

Sure does feel good, CM

10/19

6:00 am 1 cup oj with 1 scoop of Bomber Blend

Workout

Stretch and 25 pushups
Vertimax Machine with resistance on about halfway: 20 squats, 12 lunge jumps, high knees run in place 30 seconds
Barbell Calf Raises on Ironmaster Machine: 3x20x180lbs
1-leg lying leg curls: 1x12x35, 2x12x30 (each leg)
Speed squats holding cable crossover cables and touching butt to a bench:3x50x100lbs
Teres pulls (sort of the first movement of a pullup):3x20
Seated lat pulls using cable crossover: 1x20x80, 1x20x90, 1x20x100
Lat pulls behind head on normal lat pull machine:3x12x100
Standing mid-level rows on machine: 1x12x80, 2x12x90
Shoulder shrugs on bench press machine:1x20x180, 1x20x200, 1x20x190
Alternating cable curls:1x20x40, 2x20x50
Bent barbell curls using arm blaster:3x12x60
Decline crunches with 25 lb plate: 2x50

PWO-kashi GoLean Peanut Butter and chocolate bar, coffee with 1 oz of fat free creamer

Lunch: Wawa Cobb Salad with 1 packet of fat free raspberry vinaigrette dressing

Snack: 1.5 cups of low fat cottage cheese

Supper: 5.5 oz boneless chicken breast, broiled, no skin. 1 cup of mixed vegetables from microwave (not canned)

Snack: 1 cup egg beaters cheese and chive flavor, 2 servings of oatmeal with splenda

Final nutrition today

1941 calories 48g fat 187g carb 198g protein

Weighed prior to workout on official scale and I am at 219.5, Yippeeee!!! Only 20lbs to go to get under 200.

I am so tired as I post this, and it's only 6 pm. The workout kicked my butt today, and I am sure running a calorie deficit of 1200 calories a day for 9 days in a row is taking a little toll. I ate less than 1500 calories yesterday and Tuesday, so I am going to try to get back up to 1800 today.

[ChocoChick]

PWO-kashi GoLean Peanut Butter and chocolate bar, coffee with 1 oz of fat free creamer

You need protein pwo!!!



Total nutrition so far today

1497 calorie 39g fat 130g carb 161g protein

More food!!


I am so tired as I post this, and it's only 6 pm. The workout kicked my butt today, and I am sure running a calorie deficit of 1200 calories a day for 9 days in a row is taking a little toll.

It sure does. Your metabolism will come to a grinding halt soon and then you will never lose weight.

[namtrag]

I know I need to eat more, and tonight I will have a decent amount for my snack. I feel like I am eating a pretty good amount of protein, 164g so far today. I wanted to see what 1500 calories per day felt like, and now that I know it's not good, I will go back up to 1800-2000, because I didn't feel this tired at that level. I want to try to lose 2 lbs per week. I really am not losing that quickly, so I hope I am not doing a metabolism busting crash diet. I have lost a total of 14 pounds in about 6-7 weeks.

I promise I will eat more, it was just starting to get so easy to eat only 1500 calories per day. I never thought I'd hear myself saying that.

I appreciate your advice, DBF. I know it's right!

Fixed eggbeaters and oatmeal for snack just now. Finished up with about 1950 calories. I just need to mix them around in a better order.

[namtrag]

10/20

Pouring rain this morning, skipped my usual 2 mile walk.

Breakfast: 1 serving oatmeal, 1 cup of eggbeater cheese and chive, 1 oz nondairy creamer in my coffee

Snack:on the road, no time to dally, ate 3.5 oz Pemican beef Jerky

Lunch: still on the road, too busy today, had 1.5 cups of cottage cheese, and a 6oz container of grapes from Wawa gas station.

Just got to my office at 3:45 and input into fitday.

Calories so far: 905 28g fat 64g carbs 101g protein

I don't have anything here to eat, will have to wait until I get home. Sorry DBFlgirl, I just didnt have time to eat exactly the way I wanted to today. I will eat a big healthy dinner, and a modest snack tonight, I promise.

Supper: 1 can of Chunky Slow Roasted Beef and Mushroom Soup

Snack: Smoothie, 1 1/3 cups OJ, 1/2cup froz blueberries, 1/2 cup froz strawberries, 2 scoops of Dave Draper Bomber Blend Vanilla Powder. This was the best smoothie I've ever made!

Totals now: 1540cal 34g fat 154g carbs 157g protein

It's 8:30pm and I am really stuffed. I know I should get more calories, but I am about to burst. I will probably cheat tomorrow to make up for undereating today.

[namtrag]

Got into some 36 waist pants today and am wearing them now. They are not "real" 36's though, they are the Hagar cords with the relax band in the waist, but they are 36's on the label, baby, and they aren't even tight!

Does that really count, though?

[ChocoChick]

10/20

Pouring rain this morning, skipped my usual 2 mile walk.

Breakfast: 1 serving oatmeal, 1 cup of eggbeater cheese and chive, 1 oz nondairy creamer in my coffee

Snack:on the road, no time to dally, ate 3.5 oz Pemican beef Jerky

Lunch: still on the road, too busy today, had 1.5 cups of cottage cheese, and a 6oz container of grapes from Wawa gas station.

Just got to my office at 3:45 and input into fitday.

Calories so far: 905 28g fat 64g carbs 101g protein

I don't have anything here to eat, will have to wait until I get home. Sorry DBFlgirl, I just didnt have time to eat exactly the way I wanted to today. I will eat a big healthy dinner, and a modest snack tonight, I promise.

This is actually a lot better than some of your days have been.

Congrats on the 36's - yes it counts!

[namtrag]

10/21

Walked 30 minutes at brisk pace.

Breakfast: 1 serving oatmeal, 1 cup southwest flavor egg beaters, 2oz 1% milk on oatmeal
Snack: Kashi Crunchy Choc PB bar, 2oz mozarella cheese
Lunch/Dinner 4pm: 3 cups tossed salad, 4 oz tuna steak, sweet type dressing 2tbsp, 2 small pita bread triangles
9:30pm snack: 1.5 cups of chili with beef and beans

1493 calories 57g fat 129g carbs 123g protein

Didn't eat enough again, I went to visit my son at UVA, and it's a 6 hour round trip. Walked 30 min, ate breakfast, left home and got gas and a snack for the road, drove 3 hours, hit golf balls from1130-2, went shopping, didn't get to eat lunch until 4 pm. Then left to come home at 6:30. Arrived home at 9:15, and ate chili. If I stay up late enough, I will have another snack, but I just don't feel like stuffing more food down just to get my calories up, especially when I am not hungry.

[namtrag]

10/22

Walked 45 minutes at brisk pace

Breakfast: 2 servings steel cut, slow cooking oatmeal, 2oz of 1 % milk on the oatmeal, no butter or margarine,2 large eggs, cup of coffee with 1 oz of nondairy creamer. I am already at 520 calories. Maybe this will be my cheat day.

Snack:1 oz roasted peanuts, not cooked in oil

Lunch: Progresso microwavable lentil soup

Snack:Can of sardines in tomato sauce

Snack: Smoothie, 1 cup oj, 2 scoops dave draper bomber blend vanilla protein powder, 1/2 cup blueberrie, 1 cup strawberries

Dinner: cheated finally, went to Red Lobster, had 10 shrimp scampi, about a cup of fried shrimp, a salad with Italian dressing, a cup of broccoli, and a cheese biscuit.

Put it into fitday as well as I could and here are my final totals

2362 calories 106f 207c 163p

[namtrag]

10/23

Walked 30 minutes

Breakfast: 1 cup eggbeaters original, 2 servings of oatmeal, 2oz of 1% milk, .5 oz half and half in my coffee

Snack: Atkins Advantage Bar

Lunch: Large Wendy's Chili, Side Salad, 1/3 package of Italian Viniagrette Dressing

Snack: 2 oz Tyson Buffalo Chicken Chunks

Dinner: 1/2 oz roasted peanuts, 1 cup of eggbeaters, 3 oz of unbreaded shrimp (made a weird omelet with eggbeaters and shrimp)

Snack: Smoothie, 1 cup oj, 1 scoop Bomber Blend protein, 1/2 cup blueberries, 1/2 cup strawberries

Final talley: 1893 cal 52g fat 193g carb 172g protein

[mom24boys]

Hiyas Nam..looks like your stickin with it..WTG

[jaguarr]

I've gotta echo what dbfl's been saying, nam. I really think you're undereating, man. But, the workouts are looking good!

jag

[namtrag]

jag

I seem to feel ok with 1800 calories on days I don't lift. I think on Tu and Th, the days I lift, I will try to eat 2000-2200 calories. I am also trying to make sure I get at least 150-175g of protein per day.

So far I have felt pretty good except those days I didnt eat more than 1500 calories.

I just can't get over my lack of hunger now. I think my blood sugar, and other things have leveled out enough that I don't feel hungry unless I truly need to eat. I don't think I have ever been in this state before, and I have tried to diet plenty of times before.

I really felt like crap after eating the fried shrimp and the cheese biscuit yesterday at Red Lobster. I truly think my body chemistry has changed in the past 3-4 weeks. I am curious to get my cholesterol tested again. In the middle of Sept, it was 38 HDL, 117 LDL, and 168 total (why the hdl and ldl don't add up to 168, I haven't a clue). I am shocked it was that good, and I bet it's even better now that I have been eating right for 5 weeks.

I really want this to become a lifestyle change for good. I cannot emphasize how fitday has helped me to gain control over the amount of food I eat.

I also truly appreciate the support you guys give. I may not always follow your advice, but I do appreciate it nonetheless.

[ChocoChick]

Snack:Can of sardines in tomato sauce

:eek:

You have some, um, interesting meals!

[namtrag]

Someone recommended sardines as a snack to get some Omega 3's. I haven't eaten them in years, and now I remember why!

[ChocoChick]

I seem to feel ok with 1800 calories on days I don't lift. I think on Tu and Th, the days I lift, I will try to eat 2000-2200 calories. I am also trying to make sure I get at least 150-175g of protein per day.

But you're not getting that many.

Yes, go for 1800 on non-lifting days and 2200 on lifting days. You might also want to take alook at what you're eating, not just how much. I know some people feel it's just a matter of calories in versus calories out, but my experience says that the quality of the food also matters.

[ChocoChick]

Someone recommended sardines as a snack to get some Omega 3's. I haven't eaten them in years, and now I remember why!

Salmon and walnuts are also high in Omega 3's.. and much tastier, imo! :)

[namtrag]

Salmon is the bomb! Especially cooked on the grill. I found some frozen 4 oz filets at the Dollar Tree for $1 each, so I bought 8 of them. Of course, that's also where I found the sardines at 2 tins for a $1 and bought 8 of those also. I guess I will have to hold my nose and eat them.

[namtrag]

Made it to 1893 calories today, had 2400 yesterday. I feel like such a pig!(haha). I guarantee I will be back up to 220 at my weigh in because of it. (I am trying to do a reverse jinx)

[namtrag]

10/24

Cup of OJ for breakfast

Workout:

Incline BB Bench Presses: 2x12, 1x9 (ran out of steam)
Dips: 3x12 at body weight
Flat bench presses on machine:3x12
Cable flyes: 3x12
Seated lateral raise with DB:3x12
Tricep presses behind head:3x12
Upright rows using cable crossover:3x12
Crunches on decline bench:3x50 while holding a 25 lb weight across stomach.

Left my logbook at gym, I do remember that I lost 3 lbs since last Tuesday's weigh in, so the diet is going exactly as Fitday predicted, deficit of about 1000-1200 per day = 3lbs per week loss. My weight is now 218.5. I will have to put my measurements in when I get back my log.

PWO- Kashi Go Lean Crunch Bar, 1.5 cups of cottage cheese, and 6 oz of grapes.

Lunch: Sushi (salmon wrapped in rice and seaweed), 4 cups of tossed salad, with Fat free balsamic dressing. Had to guess on the nutrients in the sushi, total weight was 6 oz, assumed 3 were fish, and 3 were rice. Also added a couple of teaspoons of sugar because that was listed on the label as an ingreident

Snack: 2 oz of roasted peanuts

Supper: 8 oz boneless chicken breast, 1.5 cups microwaved broccoli

Snack: 1.25 cups of cottage cheese

Final count: 1998 55 182 203

[namtrag]

Progress since my Sept 5 weigh in, and subsequent getting p'd off about being a total slob: 9/5 weight:234lbs, 10/24 weight: 218.5. 15.5 in 7 weeks, a good avg of just over 2lbs/week, not too fast. And the best thing is, I don't feel hungry like I always used to when I lost weight. Maybe this will finally become a lifestyle change for me. I sure pray that it does.

[jaguarr]

All you had for breakfast was some OJ before you worked out? :confused: Dude, no wonder you were running out of steam during your workout. How about some oatmeal and eggs or at least a protein shake with oats in it? And PWO, you really need to go for a whey shake. Your muscles need protein and simple carbs FAST and immediately, and that's the best way to get it. A Kashi bar isn't going to do the trick, cottage cheese absorbs way too slow, and the grapes will give you a moderate glycogen boost but not enough. I think you'll see better progress if you rethink your pre and PWO eating strategy, bro. :)

jag

[namtrag]

To tell the truth, the only reason I don't eat before the Tuesday workout is because I weigh in, and I am squeezing every ounce out. That is the truth. It's a trap you get into, sort of like weighing at the doctor, and taking your shoes off. Then every time you weigh, you have to take your shoes off. I know it's lame, but that's the ugly truth.

As far as PWO, I finally thought I ate right. I ate protein and carbs, I guess just not the right kind. In any case, I will keep learning and do better next time.

[jaguarr]

Don't let the numbers game prevent you from proper nutrition. You'll only hold yourself back by getting into that trap. :)

jag

[Chubby Mom]

Congratulations on the weight loss Namtrag your doing great!

[namtrag]

Yeah, Jag, I just need to eat and let myself be a half-pound heavier next Tuesday, then I won't have to play the stupid game any more

[namtrag]

Thanks, CM. I am just on cloud nine (where did that phrase come from anyway?). It's like I told my workout partners on 9/5: I am pissed, and it's coming all the way off this time, and it's staying off. I am not quitting, giving up, or allowing any excuses. I am going to get to 199lbs if it kills me, and if I need to go lower after that, I will, but I have that as my short-term goal. I haven't been under 200 in years and years.

[ChocoChick]

PWO- Kashi Go Lean Crunch Bar, 1.5 cups of cottage cheese, and 6 oz of grapes.

Ack. PWO = fats digesting protein (whey shake) + higher GI carbs (quick oats + fruit). Save the cc for at night, when you want a slow digesting protein.

[namtrag]

Will do. One problem I have is that I usually don't have time to pack anything, and I end up going to the Wawa gas station near my office (as you can tell from my journals). I end up looking around there for good stuff, but they don't sell protein drinks, so I end up getting the bars, and today, some cottage cheese, chef salads, etc. I try to pick as good stuff as I can. I really need to plan better and bring the stuff to work so I won't have any reason not to eat the right stuff. We don't have a regular stove, but we do have a microwave and a fridge. Live and learn. Even though I am making a lot of nutritional mistakes, I am happy I am eating better, almost anything is better than what I used to eat.

[namtrag]

One thing we did this morning was a new experience. We got strapped onto the Vertimax board, then we learned how to do power cleans using just an Olympic bar. It was impossible the first set, but then one of the guys stood facing me and had me mirror him in the proper technique. It wasn't too heavy or too hard, just weird when you're not used to it.

[namtrag]

Man, I just posted my lunch, and I am really messing up on my nutrients for a workout day. Calories are on track, but too much carbs, not enough protein, at least I don't think so:

1060 15f 157c 81p

Looks like I'll be eating some egg beaters tonight.

Never mind, I caught up by the end of the day.

Final count: 1998 55 182 203

[namtrag]

10/25

Walked 30 minutes. Need to get my butt out of bed earlier so I can go longer.

Breakfast: 1 cup eggbeaters original, 2 servings of oatmeal, 2 oz of 1% milk, 1oz nondairy cream substitute in my 20 oz Wawa coffee.

Snack:1.5 cups 1% cottage cheese, 3 oz grapes

Lunch: 4oz rockfish fillet, had some type of sweet sauce drizzled, but not a lot, 6 asparagus spears, a couple of bites of "root vegetable couscous", whatever the hell that is!!! (it came with the special). I ate a couple of bites to taste it, and realized it was a giant simple carb fest, so I stopped eating it. Tried to estimate the calories on fitday for the sauce.

Snack: 1.5 oz peanuts, 3 oz grapes.

Dinner: 4 oz lean steak, 1.5 cups salad, 2tbsp fat free italian dressing

Snack: 1.25 cups Cottage cheese

Final: 2110c 67f 170c 206p

[ChocoChick]

Will do. One problem I have is that I usually don't have time to pack anything, and I end up going to the Wawa gas station near my office (as you can tell from my journals). I end up looking around there for good stuff, but they don't sell protein drinks, so I end up getting the bars, and today, some cottage cheese, chef salads, etc. I try to pick as good stuff as I can. I really need to plan better and bring the stuff to work so I won't have any reason not to eat the right stuff. We don't have a regular stove, but we do have a microwave and a fridge. Live and learn. Even though I am making a lot of nutritional mistakes, I am happy I am eating better, almost anything is better than what I used to eat.


Bring stuff to work that you can leave there. When I would be on-site with a client, I would have all sorts of stuff in my drawers -- cans/pouches of tuna, whole grain crackers, cottage cheese (in the frig), protein powder (get yourself a shaker bottle and keep it at work too), raw veggies like cauliflower and carrots (keep in frig), etc. Make it easy for yourself to stay on track.

[namtrag]

I am eating more. Had 2400 calories Sunday, 1900 on Monday, 2000 yesterday, and 2100 today.

If I continue to lose with the increased intake, I will continue to eat more. I will cut back again if I don't lose any weight.

My daily average for the past 7 days:

Total: 1905
Fat: 60 g 540 calories 29%
Carbs: 174g 605 calories 33%
Fiber: 23 0 0%
Protein: 175g 699 calories 38%

[namtrag]

10/26

Workout:

Stretching and 25 pushups
We rotated through all exercises, 1 set on each, then moved in a circuit.

Leg circuit
1 leg at a time leg presses: 3x20 with each leg
Calve raises using ironmaster machine and toes on a board: 6x20
Abductor and adductor exercises on Cybex Machine: 3x15 with each leg

Back and biceps circuit
One arm rows on Ironmaster: 3x15
Front lat pulls, seated, pull bar to chest: 3x15
Seated wide grip lat pulls seated in middle of cable crossover:3x20
Shulder shrugs on bench press machine:3x20
Alternating standing cable curls: 3x12 each arm
Alternating Dumbell curls wearing arm blaster:3x12
Decline crunches: 3x50 with 25 lb weight held across chest

Food today
1729 52 177 174

Didn't eat enough, but it wasn't for lack of number of meals. I ate 7 times today. Oh well, I am not going to eat anymore, it's almost 10pm One problem was, I had to fast for the blood test, and didn't eat anything until noon, so I really had to wolf it down to get to 1700

[jaguarr]

Glad you've upped the calories a bit. Workout looks strong. As far as snacks and things to eat, a pouch of tuna is a great one. I keep a shaker bottle and several ziploc baggies of protein powder (I tend to mix some whey and casein together in a baggie) at my desk at work. Nuts are also a quick, easy, handy snack as well.

jag

[namtrag]

Had a physical on Sept 25. My cholesterol was 168, with HDL of 38, LDL of 115 and triglycerides of 90.

Have eaten clean for the past month, only one cheat meal in the past 2 weeks when I ate at Red Lobster and got fried shrimp. Lost about 8-10 lbs since the physical.

Go back this morning to get cholesterol checked, thinking it would be a lot better.

Total up 9 to 177
HDL down 4 to 34
LDL up 12 to 127
Triglycerides up 8 to 98

LDL to HDL is almost 4:1 , which is a great indicator that you are about to drop dead of a heart attack

First instinct: screw eating right, screw bodybuilding, get fat again! Who cares!

Second thought: get real, don't worry about it, keep eating like you are and it will work out.

What the hell!!!!!

[jaguarr]

It takes time, man. A month's worth of clean eating is a good start. Keep at it and the results will come. Won't happen overnight.

jag

[namtrag]

Walked an hour at a brisk pace. (Hooray, I got up earlier).

Ate the usual non lifting day breakfast, 2 servings of oatmeal with 2oz of 1% milk and 2 packs of splenda, and 1 cup of eggbeaters (cooked of course). No creamer in coffee, figure even the nonfat kind is not good. I am going to train myself to drink it with just a little bit of splenda.

So I have tried to improve my breakfast a little lately, cutting the margarine/butter out of the oatmeal, and the creamer out of the coffee.
A few minor changes here and there, and pretty soon, you are making some good progress.

Also, attempting to turn over a new leaf on my attitude. I am going to try to be an encourager to others as opposed to a whiny, pity party person. It is probably a natural cycle that fat out of shape people go through on the forum: start out thinking only negative thoughts (which have been reinforced by being overweight for many years), and continue to post only about themselves and their struggles. I am going to try to do like many of you have done for me: encourage others who are struggling, and think less of the negatives (losing to slow, bf% too high), and focus on the positive things I have done (exercise, eating better,etc).

Ok I am done being mushy now!

Midmorning snack: Zone Perfect Bar. I promise I won't eat these anymore.

Lunch: 3.0 cups of tossed salad, it even had a little broccoli and tomato, with 2oz of chicken breast. Restaurant was out of low fat and even out of Italian dressing, so I had to go to plan B and use Ranch. I put as little as possible on the salad, about 1 tbsp. I tried to do the right thing, oh well.

Snack: Banana and orange smoothie with splenda substituted for turbinado, add a scoop of whey protein. 1oz of peanuts

Dinner: family ordered Chinese food, I ate 2 cups of Hot and Sour Soup, none of the other stuff. Then I ate 1.5 cups of cottage cheese

1867 56 178 163

[namtrag]

In another thread I started, DBFlgirl gave me a very nice, concise list of foods that I should be eating, and it actually made sense finally to me to see it all in one place. I have kept saying I would cut out the Kashi Bars and bad fats, and after the meals in today's post, I have taken a vow to do just that. Thanks for the list and let's see where it takes me.

Tomorrow, I am going to a college football game and tailgate party. It will be a challenge to eat right, but I volunteered to bring boneless chicken to cook for everyone so I wouldn't be tempted to eat the bratwurst and hamburgers. I also bought a big can of natural roast peanuts to replace the potato chips with on my plate. I will try to stay out of the potato salad, but may have a little bit of cole slaw if I can't resist. I will try to eat more chicken if I am hungry as opposed to chips and coleslaw.

I ain't makin no promises on the liquor though!!!! Probably will have a couple of beers or mixed drinks. Count this as a cheat day for sure!

[namtrag]

Had a bad eating day on Saturday. I put it in as best as I could remember,and it was still only 3300 calories. Granted, they were mostly crappy, but still, I would have guessed much higher. I even had pizza (gasp!). I had 2 small slices, 1 brat with no bun, 1 chicken breast off the grill, a cup or two of pork barbecue, a couple of cups of cole slaw, four Killian's Red (mmm, good), a shot of vodka, and a few little cookies. That was just lunch and dinner. Other than that, I didn't eat too much (hehehe!)

Wasn't a great game, JMU won by 17 points, but we still had a great time. It's kind of fun going to a game in which you have no bias, you can be impartial and enjoy the good play on both sides.

No exercise on Saturday

On Sunday, I walked for an hour at a brisk pace. Ate pretty well, until I went to my mom's house. She had baked chicken in a casserole dish with sour cream and cornbread stuffing. It was really good. Still kept at about 2300 calories for the day. I managed to eat oatmeal both Sat and Sunday.

Today, I walked for 35 minutes, and am getting strict again. I had 2 serivngs of oatmeal with a little bit of milk, and 4oz of Eggbeaters.

[Chubby Mom]

Hi Namtrag sounds like you doing really good. You are right. Our attitudes are a very important part of our getting into better shape. It’s easy for me to get depressed about how I look which doesn’t help my cause in the least. I ate cookies this weekend too asked my husband to make them for the kids so that I wouldn’t eat them and the dough, but I ate a few anyway oh well, Just have to jump back on the wagon. I’m not going to let that get me down :D

[namtrag]

10/30 final calories, g of fat, carbs,protein: 2300 53 264 184

Too much carbs, mainly due to my bomber blend protein powder smoothie at 9 pm which had 1.25 cups of oj, 1/2cup blueberries, and 1/2 cup strawberries. Maybe I will get reduced sugar oj next time to save a few carbs.

10/31

Weighed in at 217, down 1.5lbs since last Tuesday.

Measurements:Shoulders 50.75 Chest 44.25, Torso 38.25, Upper leg relaxed 24 7/8, Lower leg flexed 17.5, upper arm flexed 16.25. Dubious bf % of 12.6.

Last year at this weight, I measured the same bf%, but my shoulders were 3/4 smaller, my chest was 1.25 smaller, my torso was 1.5 smaller, my upper leg was 1 1/8 smaller, and my calves were 1/4 smaller. The only thing that stayed the same was my upper arm at 16.25.

I wonder what this means?

Today's workout was a toughie:

Step ups onto weight bench with 100lb dumbell:3x12 each leg
Squats/deadlift type exercise with trap bar: 3x8
Trap Bar shoulder shrugs: 3x20
Military press on Ironmaster: 3x12
Upright rows cable:3x12
Cable single arm above-down deltoid: 3x12
Lateral raises: 3x10 front, 3x10 side
Decline crunches w/25lb weight:2x50
3point crunches: 50

[jaguarr]

What does it mean? It means you're growing, dude! This is good! :D Keep up the hard work!

jag

[namtrag]

The only bad thing is my torso grew also.

[namtrag]

CM

Now that I've been eating a lot healthier for a while, I am starting to see how it's possible to occasionally eat the wrong stuff and not be harmed. It's a fine line though, because once you cheat a little, it is possible for it to creep slowly back in and take over. It's the cheating day after day, meal after meal, that gets you.

I mean, I ate like a pig on Saturday and it was only 500--600 calories above my maintain amount. Not the healthiest calories, mind you, but I still lost a pound and a half in the last 7 days.

Cheat once a week, sounds better and better all the time....

[namtrag]

I have good news and bad news. The good news is, I ate zero candy last night when I took my daughter trick or treating.

The bad news: my daughter's best friends parents had us come over for dinner. The guy cooked a boatload of hors d'ouvres (little smokies, meatballs, cheese, salmon dip, etc), then he had a 3 course meal that included fish stew, teryaki pork loins, and fried fish. I ate a bunch of appetizers, we went trick or treating, then we came back and ate the main dishes. It was like a gourmet show on Food Network. To top it off, I also had 3 beers.

I hurt so bad in the stomach that I had to lie down flat on my back for a while. But it sure was good food!

My only redeeming grace was I ate real good during the day, so maybe I only ate 5,000 calories total. I can't even begin to guess to put it on Fitday.

[jaguarr]

LOL! If you're going to have a cheat meal, do it until you have a belly ache! :D One day won't hurt ya. Might even boost your metabolism a bit and make it run hotter for a couple of weeks. :)

jag

[namtrag]

Jag, it is funny how much it hurt. A few weeks ago it wouldn't have hurt at all, but now that I am eating so much less, it kills to overeat. I can also tell how crappy a meal is now by how it makes me feel. This particular meal was loaded with salt and fat, and I think that's why I felt so bad, maybe not so much the quantity, but the contents. You know, if it's salty and fatty, you tend to drink a lot more water with the meal which also makes you get even more full.

But it sure tasted good going down!

Just will substitute it in for my cheat meal this week instead of Saturday. Hopefully it will all even out in the long run.

[Chubby Mom]

CM

Cheat once a week, sounds better and better all the time....

Sounds good to me too. Wow what a Halloween as far as I see you had no choice but to enjoy that food:D

[namtrag]

Went out of town to Grand Rapids Wed-Fri. Tempted, but managed to not eat any of the cookies at breaks, or doughnuts, waffles, etc at breakfast. here is a summary

Wed: Walked 45 minutes
Food: 1408 45 135 120

Thurs: In morning went to weight room in hotel, it was crappy. Did 3 sets of lat pulls, 3 sets of seated rows, 3 sets of cable curls, and 3 set of lunges with no weight, 75 total lunges.

Food:1907 74 185 132

Friday: no exercise
Food:2151 88 197 149

Felt pretty good about myself and my discipline to not eat all the **it that was offered. I did eat too many carbs, but they were pretty healthy ones like apples (I ate 4-5 apples on the trip)

[namtrag]

Back at home!

Walked 45 minutes. Ate breakfast of 2 servings of oatmeal, 1 cup of eggbeaters, and a large cup of coffee. I used some Haleznut sugar free creamer in my coffee and on my oatmeal. It is 15 calories per tbsp, 1 g f, 1 g carb. I used 3 tbsp in the oatmeal and 1 tbsp in my coffee.

[namtrag]

Sunday ate like crap. Not excessive calories, but lots of junk food. Went back on the wagon Monday and Tuesday so far.

Gained 1 lb in the past week, so I will definitely start really watching it again, may cut to 1500 per day for a while. I had a bad day on Halloween, and on Sunday, but all 5 other days were about 2000 calories, so, assuming I need 3000 a day to maintain, I had a total deficit of 5000 calories on the 5 good days. So to gain a lb, which takes 3500 calories overeating, I somehow overate 9500 calories on the 2 bad days, which means I must have eaten 15500 calories in the 2 bad days. Physically impossible, but somehow it happened.

Anyhow here was today's workout:

Leg Curl: 3x10
Leg Press: 3x10
Leg extension: 3x10
Calf raises on Ironmaster machine on block of wood: 3x25
Incline DB Bench: 3x10
Decline BB Bench: 3x10
Flat Bench Alternating DB Press:3x10
Cable Flyes:3x10
Standing 1 arm DB shoulder press:3x10 with each arm
Tricep press with 1 DB: 3x20
Abs:Laid flat on back, held feet 6 inches off ground: 3 sets of 60 seconds.

[namtrag]

Also ate the last of the Zone Perfect Bars today, so no more protein bars. My wife insisted I eat them since I had bought a box of them at Sam's club a week or two ago. I have to admit, this particular brand actually tasted good, so I will definitely miss them.

[ChocoChick]

Sunday ate like crap. Not excessive calories, but lots of junk food. Went back on the wagon Monday and Tuesday so far.

Gained 1 lb in the past week, so I will definitely start really watching it again, may cut to 1500 per day for a while. I had a bad day on Halloween, and on Sunday, but all 5 other days were about 2000 calories, so, assuming I need 3000 a day to maintain, I had a total deficit of 5000 calories on the 5 good days. So to gain a lb, which takes 3500 calories overeating, I somehow overate 9500 calories on the 2 bad days, which means I must have eaten 15500 calories in the 2 bad days. Physically impossible, but somehow it happened.

Or you are holding water. Honestly, 1 lb is nothing. Most people fluctuate ~3 pounds just from hydration.

I think if you drop to 1500 you are going to mess up your metabolism. Slow and steady wins the race.

[namtrag]

I have righted the ship on the eating. I am on the 3rd day of sticking with the healthy (fairly) stuff again, hopefully it was just water weight I gained. I know my clothes are fitting a lot looser.

I timed myself for a mile on my walk this morning. I walk a mile in 14:45, which is about 4 miles per hour. The heck with running, it takes me 12:30 to run a mile, so I might as well walk and save the wear and tear on my knees.

Workout leader told us we are going to try a new exercise tomorrow, Straight leg dead lifts. I have heard you guys talk about them, so I look forward to trying them.

[Chubby Mom]

I agree with dbfl it was most likely just water weight I fluctuate 1 to 2 pounds from one day the next for instance I was 120.6pounds on Monday and on Tuesday I weighed 121.5 I also agree with her on the 1500 calories being way to low for you I am 5'2" and if I wanted to try and lose weight fast I might consider 1500 cals but I don't need my metabolism any lower than it is and most of all I do not want to lose any of the little muscle I have so I am sticking to around 1700 to 1800 cals.

[namtrag]

Hopefully it was water, but it was 1 lb in a week. Not one day to the next. I do my "official" weight every Tuesday at 6:30am at my gym. Plus it's the first time in a long while that I gained in a week long period, so I am just disappointed.

I did realize cutting calories drastically is not the answer, just keep going on with what I have been doing, and it will go away over a long term.

I am at almost 2000 calories today and I have my evening snack left.

[namtrag]

here they are. look normal from the side, but have the atomic mushroom cloud effect around my waist when seen from the front and back. Definitely the opposite of most fat guys who look normal from the front and back, and have a huge pot when seen from the side.

I figure 25-30 more lbs off my middle, and I might actually look good.

I do have to admit, it is a 100% better than when I started in june 2005. I can actually see a vein or 2 now. Also, I never ever had those cuts and creases where my arms connect to my shoulders.

[namtrag]

pic of my calf flexed, my best part, and don't even work it too much

[namtrag]

The trainer cancelled on us so I didn't get to do SLDL's, which I was looking forward to doing for the first time. I went to my backup gym, so at least I worked out. Hopefully he will do some SLDL next time.

Today's workout was not the best since I had to make it up on my own, but it was back day:

Behind the neck lat pulls: 3x12
Shoulder shrugs on bp machine: 3x20
Bent over DB rows: 3x12
Seated cable rows: 3x12
Alternating DB curls seated on incline bench: 3x10 each arm

Then I got on the elliptical for 25 minutes and had my heart rate at 120-135 the whole time.

[ChocoChick]

Nice calf, namtrag. :)

[namtrag]

Thanks!

Finally I think I got a good macro day

1982cal 65g fat 123g carb 224g protein

My wife found one more Zone Bar, which I ate on the way to the gym. They are finally gone, I swear!

My late night snack was a cup of cottage cheese, and a can of water packed tuna. What a protein fest!

[namtrag]

Friday 11/10

Walked a mile out, then ran back, and to my surprise, I did not have to stop! I think it helped that I walked 15 minutes before I started running, it gave my body a chance to get ready.

Came home and ate a cup of eggbeaters, and 2 servings of oatmeal with some sugar free hazelnut creamer poured on it.

Looked at my pictures again and got depressed. I found the before pictures and looked at them side by side with the now pictures. I look the same amount of blobbiness, only on a smaller scale, if that makes sense

[namtrag]

Ate the usual snack, cottage cheese and grapes.

For lunch, had Schlotsky's Turkey Chef Salad, a cup of beef and bean chili, and a package of Fat Free Raspberry Vinaigrette.

So far today: 1345 35 147 119

Trying my best to not starve myself (as much as I'd like to), hopefully will keep the metabolism up. I have midafternoon snack, dinner, and evening snack to go, and I am already at 1345 calories.

Looked at my back view picture again, and while I am not happy with the fat middle, I am not so depressed after looking for positives. I have a V shape at least starting. Even though there is not much definition in my upper back, at least I am getting some lat width that I never ever had before.

Got to keep positive!

[namtrag]

had 1.5 oz of roasted peanuts for a snack, then at dinner, we ordered carryout from Outback and I did well: chicken on the Barbie (5.5 oz according to my scale), side salad, and steamed veggies with no butter. Used a leftover pack of Newman's Own, lofat balsamic vinaigrette.

For my 9 pm snack I ate a cup of lowfat cottage cheese with some cinamon sprinkled on it .

Total for the day: 2203cal 71g fat 188g carb 217g protein.

So two days in a row I managed to eat over 200g of protein, and still not overeat in total.

[namtrag]

Hey DBFlgirl

Aren't you proud of me? This is the first day in a long time that I didn't have a protein bar (hehehe)...I told you, they are finally gone.

[Chubby Mom]

Thanks!



1982cal 65g fat 123g carb 224g protein

Total for the day: 2203cal 71g fat 188g carb 217g protein.

!

You are looking good namtrag.

Nice triceps and calf there.

The numbers are looking really good too have a great weekend :)

[namtrag]

Saturday 11/11

Walked 1 mile, then ran 1 mile, then walked 1/2 mile, and ran 1/2 mile. Trying to get eventually to all running.

Came home and ate 2 servings of oatmeal with splenda, 1 cup of eggbeaters, and 2 tbsp of sugar free creamer in my coffee.

[Hibiscus09]

Nice calve photo, namtrag! :)

Good work resisting the protein bars. I remember a couple of years ago or so, having quite the DeTour Bar addiction. I had to go to rehab to get off those things. ;)

[namtrag]

hibby

thanks on the calves!

those protein bars are almost like heroin arent they?

Mike

[namtrag]

Saturday, I had a cheat day, but kept track of everything. I ate 2 oz of tortilla chips, 2 beers, a couple of snack size snickers, and too much peanuts (about 3 oz), but other than those things I was pretty healthy:

2836 cal 88g fat 245g carbs 229g protein

[namtrag]

sunday

I walked a mile, ran 2 miles, then walked 1/2 mile.

Ate standard breakfast, 2 servings of oatmeal with splenda, 1 cup of eggbeaters, a tbsp of nonfat creamer

[ChocoChick]

Nutrition is looking better, Namtrag. :) Good job on breaking the protein bar habit. ;)

[namtrag]

Monday, woke up late, didn't get to do as much as I wanted, walked 1 mile out, and ran 1 mile back.

Ate cup of eggbeaters, 2 servings of oatmeal, and 2 tbsp of sugar free hazelnut creamer in my coffee.

Sunday, in-laws were in town, and I ate too much again, but still don't think it was horrendous. Just had too much chocolate and peanuts. Meals were ok, oatmeal, eggbeaters, soup, and a little bit of chinese food without rice.

Oh well, it's Monday and time to get back to serious business and eat 100% good stuff.

Thought I'd revisit my progress since I started way back in June 2005. Even though I went down and back up in the intervening period, here is my overall progress through two Tuesday's ago (I didn't get measured last tuesday):


Weight 237.5 to 218
body fat 23.8% to 13% (both are too low, but same person did them)
Shoulders 53" to 50.75
Chest 46" to 44.25
Torso 41 7/8" to 38.25
Upper thigh 26" to 24 7/8
Calf 18.25" to 17.5
Biceps 16" to 16.25

So all in all, I am pretty happy. Almost 20lbs lighter, and my biceps actually are bigger, which is cool, cause my arms were fat at 16" and they are cut now at 16.25.

Just concentrating on the torso, need to get to 34", keep everything else the same, and will look like Ahnold (hehehe)

[pastorgbc]

Looks very, very good. Congratulations on sticking to things.

Ray

[namtrag]

Monday

Finished the day at

2181 cal 88g fat 157g carbs 201g protein

[Hibiscus09]

Sunday, in-laws were in town, and I ate too much again, but still don't think it was horrendous. Just had too much chocolate and peanuts.

Peanut M&Ms? :D



Thought I'd revisit my progress since I started way back in June 2005. Even though I went down and back up in the intervening period, here is my overall progress through two Tuesday's ago (I didn't get measured last tuesday):


Weight 237.5 to 218
body fat 23.8% to 13% (both are too low, but same person did them)
Shoulders 53" to 50.75
Chest 46" to 44.25
Torso 41 7/8" to 38.25
Upper thigh 26" to 24 7/8
Calf 18.25" to 17.5
Biceps 16" to 16.25

So all in all, I am pretty happy. Almost 20lbs lighter, and my biceps actually are bigger, which is cool, cause my arms were fat at 16" and they are cut now at 16.25.

Just concentrating on the torso, need to get to 34", keep everything else the same, and will look like Ahnold (hehehe)

Woo-hoo!! That's great progress, namtrag!

And you're way hotter than Arnold, silly! ;)

[namtrag]

Tuesday 11/14

No breakfast, got up late and had to rush to get to the gym on time. Did my official weigh in at the gym and am at 216.5, meaning I have only lost 2 lbs in 3 weeks. That is disappointing, but such is life. And I know I am doing the right thing, so it will come off when it needs to.

Here is the workout today:

SLDL with dumbells: 3x20
Calf raises: 3x12
Front squats with 50lbs on the barbell, standing on an assisted squat platform. 3x8 (light weight, never did these before)
Incline barbell pull overs: 3x12
Bentover reverse flyes on cable crossover: 3x12
Alternating pec dec flyes (hold in the contracted position, then do one arm at a time)
Decline pushups on pushup bar with feet on bench:2x20, 1x16 (these were killer)
Tricep pushdowns: 3 sets of 10,15,20 (are these called pyramids?).We did 10 heavy, 15 a little lighter, and 20 even lighter, 3 sets.
Cable one arm at a time lateral raises, using rope.(these sort of looked like a John Travolta disco motion)
100 crunches

Got fairly sick feeling due to not eating before the workout.

Ate cottage cheese, and grapes after the workout.

For lunch, went to the No Frill Grill, and had a big salad with grilled chicken, really hard to put on fitday, but I took a stab

Had 1.5 oz peanuts at 3

On the way home I was so hungry that I ate a protein bar, couldn't stop myself

Supper at 7:30, wife made stir fry. i reckon I has 2.5 oz steak, 1 cup of brocoli and 1tbsp canola oil

Later, had a cup of cottage cheese, and a small container of French Apple Yogurt

Final count: 1912 93 107 172

[namtrag]

Wed 11/15

Walked 1 mile, then ran 2 miles

Breakfast: 2 servings of oatmeal, 1 cup eggbeaters cheese and chive, 2 tbsp of sugarfree hazelnut creamer in coffee.

Snack:12 oz of cottage cheese, 1 cup grapes

[namtrag]

My hamstrings are sore from the SLDL that we did yesterday. It was my first time trying those. We didn't even do much weight, I did 3 sets of 20 with a 70lb dumbell in each hand. At the time it didn't even hurt my legs or back at all, I was more winded than anything. But today I am feeling it in the hams.

Look forward to doing these more often, in a sick kind of way.

[namtrag]

Here are my blood test results from way back in September, I finally found them:

Glucose 75
BUN 13
Creatine, Serum, 1
BUN/Creatine Ratio 13
Sodium, Serum 140
Potassium, Serum 4.2
Chloride, Serum 101
Carbon Dioxide, Total 20
Calcium, Serum 9.4
Protein, Total, Serum 7.2
Albumin, Serum 4.3
Globulin, Total 2.9
A/G Ratio 1.5
Bilirubin, Total 0.8
Alkaline Phosphosate, S 78
AST 146
ALT 67
Prostate-Specific Ag, Serum 1.5
TSH 2.205

The AST and ALT decreased to 28 and 32 within 2 weeks after I stopped taking Amino Acids, so I won't be taking them anymore.

Everything else was in the middle of the normal range, except Carbon Dioxide, which was at the lowest normal number. I have no idea what low Carbon Dioxide would mean

[namtrag]

11/15 ended up with 2101 calories 52g fat 190g carbs 198g protein

11/16 Workout

Leg press 3 sets of 50, not too heavy
Calf raises on Ironmaster machine: 3 sets of 25, again not too heavy, our legs were not feeling to good after the deadlifts on Tuesday
Seated close grip cable row: 3 sets of 12
Lat pulls to front of chest: 3 sets pf 12
DB Shoulder Shrugs: 3 sets of 30
Standing high cable curls: 30, 25, 20
Standing low cable curls: 3 sets of 20
The last thing we did is hard to describe:kneel facing the weights on one side of crossover, reach up, grab the bar on either side of the cable, and simulate a underhanded pullup motion, pulling the bar down to chest while keeping elbows tucked as much as possible: 3 sets of 30. These really burned my lats down low.

Drank 8 oz of oj before workout
Post work out: 4 oz of beef jerky
Snack: 12oz of cottage cheese, 1 cup of grapes
Lunch:Sushi, 10 strawberries, 3/4 cup blueberries
Supper:went to Red Robin for my little girl's 8th b'day. Was good, had something called burger n greens. Basically a salad with a hamburger on top. The burger had melted slice of swiss on it, and there was some grated cheddar in the salad. I had low fat Ranch Dressing, but only used about 4 tbsp. Also ate 1 onion ring and a french fry from my daugters plate,all in all did ok.
Snack:1 cup of cottage cheese and a small yogurt cup

Final food: 2113 64 179 209

My 36's are fitting better and better each day, woohooh!

[Odin1970]

Hey man,

I wasnt aware you had a journal. I dont normally head out of the over 35 section. Glad to see your still working toward the goal. I'll stop by more often

[namtrag]

Thanks, Odin.

[namtrag]

Tuesday 11/14 I had my measurements done, but left my log at the gym. Here were my measurements:

Shoulders: 50 1/2
Chest: 43 1/2
Torso: 38 1/4
Thigh: 25
Calf flexed: 17 1/2
Bicep flexed: 16

Weight 216 1/2

[namtrag]

Wore my Under Armour sleeveless T (large) today, and it actually was comfortable, and I didn't look too bad in it. Those kind of shirts don't leave much to the imagination, and I was pretty happy with how I looked. It showed my little saddlebags, but it also showed the new muscle on my shoulders and chest too, so that made me pretty happy.

Next stop, Medium Under Armours!

[namtrag]

Fri 11/17

Walked 1 mile, then ran 2 miles
Ate 2 servings of oatmeal, 1 cup of eggbeaters, and 2 oz of sugar free creamer in my coffee
Snack in midmorning, the usual cottage cheese and grapes.

Still can't figure out why I am not dropping weight, I am supposedly 1000-1200 calories deficit per day. My body must be really efficient at working with what I feed it.

Here is my diary

http://www.fitday.com/WebFit/PublicJournals.html?Owner=namtrag

[namtrag]

Had to say, the weather today is a lot better than yesterday. We were blessed in my part of Virginia to escape the severe weather that they had down in NC. Just remember to say a prayer for them down there.

[Chubby Mom]

Wore my Under Armour sleeveless T (large) today, and it actually was comfortable, and I didn't look too bad in it. Those kind of shirts don't leave much to the imagination, and I was pretty happy with how I looked. It showed my little saddlebags, but it also showed the new muscle on my shoulders and chest too, so that made me pretty happy.

Next stop, Medium Under Armours!

Good morning and Happy Friday Namtrag. Wow your exercises and diet are really looking great and wearing a sleeveless shirt to show off that hard earned muscle. Have a great Weekend . :)

[namtrag]

I am proud of myself, just frustrated, especially when I see guys on the Biggest Loser dropping 10-20lbs in one week.

I did have a proud of myself moment last night. We went to Red Robin(a burger chain) for my little girl's birthday (she got to choose where). I got the burger and greens, which is basically a cheeseburger sitting on a big garden salad, along with fat free ranch dressing. I managed to only eat 1 onion ring, and 1 fry from everyone else's plates. You know you are dedicated when you pass on a bacon cheeseburger and all you can eat fries (which is Red Robin's big claim to fame). I didn't know how to put it all in Fitday, just tried my best. I did put 2 onion rings in fitday because I couldnt figure out how to put in just one fry.

I just got to keep it up, I always get stuck at this weight, my body is really comfortable being 215-220 I guess. I am going to win this time though!

[ChocoChick]

Good job last night, Mike. :) Slow and steady wins the race. ;)

[namtrag]

Saturday I went to UVA to pick up my older son, and we went to the Miami vs UVA football game, which UVA won. We also attended a Sweet 16 men's soccer game which UVA also won against Cal-Berkeley.

Needless to say, I cheated a lot today and didn't exercise at all. I had 2 Bubba Burgers with buns, 1 bratwurst on a roll, a bunch of Ranch Doritos, a bunch of Kettlecorn, a 6 inch Subway Steak and Cheese Sub, a protein bar, some licorice, a snack size snickers bar, and 2 beers. I think I listed it all.

Anyway, it was a fun day, and I don't feel guilty at all.

Today, Sunday, I walked a mile, ran 2 miles, walked 3/4 of a mile, then ran another mile.

I got right back on the healthy eating too. For breakfast I had 2 servings of oatmeal, and a cup of eggbeaters, 2 oz of sugar free creamer ( I can't stop using this, but it is low carb and low fat at least). Then for lunch I had 3/4 cup of cottage cheese, and a can of Tortilla Chicken soup from Campbell's. I had a small handfull of peanuts for a snack, and 2 eggs in the afternoon for a snack.

[namtrag]

Sunday
Finished at 2068cal 68g fat 197g carb 172g protein

Monday

Walked 1 mile, ran 2 miles

Breakfast: 2 servings of oatmeal, 1 cup eggbeaters, 1 oz sugar free, low fat coffee mate
Snack: Odwalla Bar
Lunch: Salad-lettuce, blue cheese, 3 oz of chicken, crumbled bacon, 1 boiled egg, low fat Italian dressing.
Snack: Pemmican Steak Tips
Supper: 4 triscuits, can of progresso tomato soup, garden salad with light done right raspberry vinaigrette and about 2 oz of deli sliced roast beef
Snack: smoothie, 1.5 cups OJ, 1/4 cup blueberries, 5 strawberries, 2 scoops Dave Draper Bomber Blend Protein Powder

Totals: 2259cal 64g fat 251g carb 177g protein

Feel like crap today, I am very cold. My temp is only 97 degrees, I have no idea what this means

[pastorgbc]

Great looking breakfast. I'm glad the trip went well.

Ray

[namtrag]

Thanks Ray. I really enjoyed it, it was my first big time college football game in person, and it definitely is a fun time.

I am also getting used to doing one cheat day a week and then immediately going back on the program. Before, I would just gradually slip up, and end up big and fat in no time. I think I have been doing this long enough now that it has finally become a habit.

[Chubby Mom]

Saturday I went to UVA to pick up my older son, and we went to the Miami vs UVA football game, which UVA won. We also attended a Sweet 16 men's soccer game which UVA also won against Cal-Berkeley.

Needless to say, I cheated
Anyway, it was a fun day, and I don't feel guilty at all.


I got right back on the healthy eating too. .


Glad to hear that you had a good time and that you didn’t feel guilty. You need to have a cheat meal now and then. :D

[namtrag]

I hate getting old...it's killing me to run 2 miles, probably taking me 12 minutes each mile. I used to run 8:40 miles for 3 or 4 miles with no problem. Old age ain't for sissies I guess.

[ChocoChick]

Hi Mike! :)

[namtrag]

Hey dbflgirl, thanks for checking in on me! I am looking forward to my workout tomorrow, but I feel like crap, so I hope I feel like going tomorrow when I wake up. I have felt cold all day, and when I got home, my temp was actually 97. I don't know what that indicates, but I sure hope it goes away.

How are you?

[namtrag]

Tuesday, 11/21

Felt pretty bad when I got up, went to workout anyway. Ate half a banana on the way.

Weighed and measured. Once again, disappointed. Gained 1/2 lb since last week, now have gone 30 days and lost only 1 lb. Am not going to worry since I feel great and look better.

Measurements: Weight 217
All relaxed except calf and bicep
Shoulders: 50"
Chest: 44 1/8
Torso: 38 1/4
Thigh 24 7/8
Calf: 17 1/2
Bicep: 16 1/2

Also got him to start measuring neck and navel.

Neck: 17
Circumference at navel: 40 3/8 (I knew it would be bad)

Workout was easy since I felt bad:

Leg press using 1 leg: 3x12 with each leg
Leg curls using 1 leg: 3x12 with each leg
Trainer got his new bowflex so we used it for the rest of the workout, not sure I think much of it. What's the skinny on it?

Bowflex leg extensions: 3x12
Bowflex Flat Bench Press: 3x12
Bowflex Flat Flyes: 3x12
Bowflex Incline BP: 3x12
Bowflex Incline Flyes: 1x12, 1x10, 1x9
Tricep pushdowns on cable cross over: burnout 10, 15 and 20
Front and side lateral raises using fitness bands: 3x10 each
3 point crunches: 25 each direction

Went to the doctor after workout, no strep, maybe beginnings of a sinus infection. He gave me a 3 day dose of anitbiotic. Asked his opinion on why I am stuck at my current weight. He said it's tough at my age, because I only need 1200-1400 per day (without exercise) to maintain my weight, and that if I was stuck eating 2200 calories, that I must be what I need to maintain. He did say that if I was looking and feeling better, that I could be changing my body composition as well. He said really there are 2 choices, cut calories or exercise more. I told him I would just kind of keep doing what I was doing (2000-2200 on average) .

[ChocoChick]

How is the doctor caluclating your BMR? Also, has done a horone panel to rule out any underlying issues? Last but not least, if you are looking better, then the odds are good that you are doing some recomposition.

[namtrag]

He didn't really do BMR, just talked in generalities. Desk jockeys in their mid 40's just don't use many calories, etc. Don't get me wrong, he is a great doc, he has never even told me that I need to lose weight at all. He has encouraged me to because of my family history, but has also said that I am in pretty good health with normal bp, good pulse rate of 54, etc, especially for my age. He even told me I looked like I had thinned down some since I saw him last, which was only a few weeks back.

He said though, I either need to eat less or exercise more, or a combination of both, because my body is maintaining weight at it's current intake and exercise levels.

[Chubby Mom]

He didn't really do BMR, just talked in generalities. Desk jockeys in their mid 40's just don't use many calories, etc. Don't get me wrong, he is a great doc, he has never even told me that I need to lose weight at all. He has encouraged me to because of my family history, but has also said that I am in pretty good health with normal bp, good pulse rate of 54, etc, especially for my age. He even told me I looked like I had thinned down some since I saw him last, which was only a few weeks back.

He said though, I either need to eat less or exercise more, or a combination of both, because my body is maintaining weight at it's current intake and exercise levels.

Sorry to hear that you are not feeling well. Hope you get over it soon. As far as your weight if the doc said you looked slimmer then you are obviously changing out fat pounds for muscle pounds. If you think about it just keep at the same caloric intake and as time goes buy and you get stronger you will be exercising more because you will be lifting heavier weights. :)

[namtrag]

Thanks, CM!

Food today:

1/2 banana
12oz container of cottage cheese
1 cup of grapes
Sushi
4 cups of tossed salad
Fat free balsamic vinaigrette dressing
2 cups of minestrone
2 oz beef jerky
2 hamburger patties
1/2 cup of mixed veggies
3 little containers of half and half
1 oz sugar free hazelnut creamer
Smoothie with 1.25 cups soy milk, 1 scoop dave draper bomber blend powder, 1/4 cup blueberries, 5 strawberries

Final intake: 2201c 69f 208c 188p

[Hibiscus09]

Hi Mike! :) I hope the antibiotics kick in and you feel all better soon.

I also hope you have a very happy Thanksgiving!

[namtrag]

Hi Hibby,

Thanks for checking in on me! And I hope you and your family have a great Thanksgiving too. We will have a bad day for it with the coastal storm scheduled to be at it's height on Thursday, but we will make the best of it. At least my favorite team is on NFL that day (the Dolphins).

Go 'Cocks on Saturday! I am assuming you will be there???

My son is finished with his application to USC Honors College except for the 2 most important things, his 2 teacher recommendations. I sure hope they write them in time. He has to have them in by 12/1.

[Hibiscus09]

Yep, I'll be there!

http://i29.photobucket.com/albums/c288/hibiscus09/gamecocktiger.jpg

Have you called the teachers? Tell them chop-chop! :D

I hope he is accepted! It will be cool to know he is here and to have him as a Gamecock fan! :)

[namtrag]

Tuesday 11/21

Decided to start doing this on a daily basis week to week between my Tuesday weighins so as to not be prone to hyperbole when I bitch and moan about not losing weight:

Final intake: 2201calories 69f 208c 188p

Final outgo according to fitday: BMR 1989, Lifestyle 876, Activities 207, Total 3072

Deficit for day:871

Deficit for week to date: 871

[namtrag]

Wednesday 11/22

Ate a South Beach Bar for breakfast

Went to my other gym since we won't be working out with the trainer tomorrow. Didn't have a lot of time, so I did the following:

Behind the neck lat pulls with wide bar: 3x12
Shoulder shrugs on bench press machine: 3x20
Seated close grip cable rows: 3 x10
One arm dumbell rows: 3x12

Elliptical for 15 minutes. My heart rate was in the fat burning zone when I stepped on the machine, just from the lifting I had been doing.

Post workout, I ate 12 oz of cottage cheese and a cup of grapes, and had 1 oz of fat free french vanilla creamer in my coffee.

For lunch I had 5 oz of Boston Market sirloin (sort of like sliced roast beef), along with their green beans and broccoli side dishes. I could have chosen mac and cheese and broccoli casserole, but figured I would be eating that kind of crap tomorrow, so I stayed strong.

Snack: 1 package of Pemincan Jerky 3.65 oz

Supper: 1 cup eggbeaters cheese and chives, 3 slices of bacon.

Snack: 1oz peanuts, 2 servings of oatmeal with half a banana mixed in. 3 Wheat thin crackers

Total for Day: 2069 66 178 195

[ChocoChick]

Happy Thanksgiving, Mike! :)

[namtrag]

Same to you dbflgirl. You are someone I am thankful for!

[Chubby Mom]

Happy Thanksgiving!

[namtrag]

Rosanne,

Thanks all your support over the past few weeks. I am thankful for you as well.
Keep up the good work, and I will too. We'll get there eventually.

[thr61]

Mike,

I just read your entire journal and it sounds like we are in many of the same places. I am also 45 and getting back to weight-training after a 2 year lay-off. I am "doing it right" this time and using a much different routine and also trying to focus my attention on diet as well as work-out. I too am trying to "quit" the use of Zone Bars (DBFLGirl is going to get mad if I keep going with them). I will follow your progress with interest and hope that it motivates me as well.

Stop by my journal if you get a chance:
http://forum.bodybuilding.com/showthread.php?t=966031

Good luck with Thanksgiving.

Tim

[namtrag]

Finally figured out a reason why I am so obsessed with my weight. Last year between Thanksgiving and New Years, my workout partners said let's not weigh, so we stopped weighing for that period.

I gained 15 lbs!!!! 216 to 231 in 6 weeks!!!!

Now you know why I like to get on the scales so often.

[namtrag]

Final intake: 2069calories 66f 178c 195p

Final outgo according to fitday: BMR 1989, Lifestyle 871, Activities 318, Total 3178

Deficit for day:1,009

Deficit for week to date: 1,880 (2 days)

[ChocoChick]

(DBFLGirl is going to get mad if I keep going with them).

Yes, she is. :D If you have a sweet spot you want to hit, have some dark chocolate -- 70% cocoa or so. It has been shown to help improve insulin response as well as certain cardia conditions. Plus it tastes good. Or have a piece of fruit (not fruit juice and not dried fruit). Nature's dessert. Then eat something decent for your protein. The Zone Bar -- all bars -- are comprised of a lot of sugars, a lot of chemicals and a lot of low quality, mostly bio-UNavailable protein. Just because there are 20 grams of protein in the prodct doesn't mean that it's in a form your body can use. If you have to have a protein bar, make your own. At least you will control the quality.

Happy Thanksgiving guys! :)

[namtrag]

Hi dbf

I ate a couple in the past few days, mea culpa, mea culpa! I went cold turkey for a while, and then my wife snuck a box in with the groceries on Monday. It's just too easy to grab one and go, so I will try to get her to eat the remaining ones before I get them.

[namtrag]

Today I got up and walked a mile, then ran 2 miles. Took a total of 40 minutes, so I am staying in the fat burning heart rate range I assume.

Had my breakfast of 2 servings of oatmeal, 1 cup of eggbeaters, and 1 oz of sugar free Hazelnut in my coffee (it is 30 calories for 1 oz, 2 g of fat, 2 g of carbs). I know I should stop it, but I cannot get used to black coffee yet)

I ate at 11 am, so I won't eat much until we go to my mom's for dinner at 4 or so. Hopefully that will do a little bit of damage control. I am definitely not going to worry too much about eating today, that's for sure!

I wish everyone the best for today. Just remember to be thankful to your Maker for all the blessings He has given you, especially your family!

[Chubby Mom]

Today I got up and walked a mile, then ran 2 miles. Took a total of 40 minutes, so I am staying in the fat burning heart rate range I assume.



Great Job doing cardio on Thanksgiving Namtrag wish I could say I exercised but after cooking all morning I just had to relax and pig out :)

[namtrag]

For thanksgiving day, I tried to overestimate what I ate, still only got to these numbers:

3492cal 103g fat 396g carb 230g protein

Used: BMR 1989, Lifestyle 870, Activities 304, total 3163

Surplus for the day: 329

Deficit for week so far (Tue-Thu): 1551

Felt like crap last night after my overindulgences, but hopped right back on the wagon this morning:

Ate a South Beach bar for breakfast, went shopping which about killed me, came home and ate a turkey omelet with 4 eggbeater eggs, no cheese, 1 fig newton, and a 1/2 oz of peanuts. Then I went for a walk/run. Walked 1 mile, ran 2 miles, walked 1/2 mile, ran 1 mile, and walked 1 mile. Total of 2.5 walked and 3 run.

When I got home, I made a smoothie with 1.5 cups soy milk, 2 scoops of bomber blend vanilla protein powder, 1/2 cup blueberries, and 6 strawberries. It was good, but it's better tasting with OJ than it is with soy milk.

For supper I ate: 1.25 cup of cottage cheese, with 1 6.5 oz can of water packed tuna mixed in, and a whole bag of "summer" vegetables (squash, carrots, green beans, and zuchini), and another 1/2 oz of peanuts

I am so tired from today's walk/run. It's the farthest I have gone to date.

Snack: the last South Beach Bar, 4 wheat thins

Totals: 1827cal 53g fat 127g carb 210g protein

[namtrag]

Friday's calorie totals per fitday

Intake: 1827
Outgo: 3368
Deficit for day: 1541
Deficit for week so far (tu-fr):3092

[namtrag]

Saturday

Breakfast 1 cup eggbeaters, 2 servings of oatmeal, 1 tbsp creamer
Exercise: walked 1 mile, ran 1 mile, then did SLDL's with 60 lb dumbell in each hand (3x12), and 75 lunges with body weight. Had to go take my daughter to swim practice. Made a smoothie with 1.5 cups of 1% milk, 2 scoops bomber blend, 1/4 cup blueberries, 10 strawberries, and ate it at swim practice.

Got home and went for a stroll with my daughter to see the horses near the neighborhood entrance. It was 1.5 mile roundtrip, but was a very slow pace overall. Got back and ate a cup of 1% cottage cheese and 1.5 oz of peanuts.

Supper: 4.5 oz chicken breast, 1.5 cups broccoli, 1/2 cup of frosted mini wheats (couldn't resist).

Snack: 1 cup cottage cheese with half a banana sliced up in it

[namtrag]

Saturday total intake: 1850calories 49g fat 162g carbs 201g protein

Outgo: 3137

Deficit for day: 1287

Deficit week to date (tu-sat): 4379

[Odin1970]

Hey mike,

Just stopping by to say hey.

Great job on the maintence of the fit day calculator. Its a great tool and its really hard to not succeed when you maintain it with integrity (which you have).

Keep plugging away man.

[kennny d]

Mike, you shoulda put this on the main workout journals section, luckily I saw it on the front page... Strong dedication and planning on your part bro, I wanna see how this ends up for you.

[Chubby Mom]

Mike your doing great and I’m feeling pretty guilty about taking today off from my diet I should have waited till next Saturday Keep up the good work. :)

[namtrag]

On Sunday, I got to go to the Redskins-Panthers game. It was my first NFL game, and it was a lot of fun (if you are a Redskin fan).

Needless to say, I did not exercise other than walking from the parking lot to the car with my 6'6" uncle, which was actually pretty hard because he takes such long strides.

My food was bad, but not terrible. I ate 4 eggbeater eggs for breakfast, an Odwalla bar on the way to the game. Then I ate a chicken breast, and a slice of beef brisket for lunch. On the way home, I slipped up and ate about 10 Ranch Doritos and a Subway Club (6"). Then I had a package of beef jerky.

Totals 1883 calories 71g fat 128g carbs 165g protein

Outgo: 2884 calories

Deficit for day: 1001 calories

Deficit for week to date (Tu-Sun): 5380

[namtrag]

Today, I walked a mile, then ran 2 miles.

Ate 4 eggbeater eggs, 2 servings of oatmeal, and 1 oz of nondairy french vanilla creamer in my 24 oz Wawa coffee.

I ate an oz of peanuts on the way to work.

Now I am about to eat my cottage cheese and grapes for another snack.

I am already at 1000 calories before lunch, but I am really hungry, so I don't care.

Lunch: Tropical Smoothie-orange, banana, protein powder smoothie, with splenda, cup of minestrone.

Supper: Chef Salad with lowfat balsamic vinaigrette, light beer

Snack: cup of cottage cheese with cinammon

Totals:2289 cal 58g fat 239g carb 190g protein

[namtrag]

Total inflow: 2289 calories
Total outflow:3163 calories

Deficit for day: 874 calories

Deficit for week: Tu-Mon 6254

In theory I should weigh 214.5-215 tomorrow morning at my "official" weigh-in. I was 216.5 last Tuesday, and my supposed deficit is almost 2 lbs worth of calories. We will see if it works out that way!!!

No big deal either way, just proud of myself for not derailing in the week of Thanksgiving.

[Hibiscus09]

You should be! :) Thanksgiving is a tough holiday -- food, food and food! Everywhere! :eek: :p

Did your son get his application done?

[namtrag]

Drum roll please....

Weight:214 on the nose, down 3 lbs from last Tuesday's weigh-in. Yesssssss!!!!!!
Over Thanksgiving to boot. I am feeling great right now as you can imagine.

Measurements
Fat calipers: 6 pec, 16 belly, 7 front of thigh (lowest totals ever of 29 cm!!!).
Neck 17 (same as last week)
Waist at belly button 40 (down 3/8, yay)
Shoulders 49 3/4 (down 1/4)
Chest 44 (down 1/8)
Torso 38 (down 1/4)
Thigh 24 3/4 (down 1/8)
Calf flexed 17 3/8 (down 1/4)
Bicep flexed 15 7/8 (down 5/8 in one week, sob!)

Workout for today

Stretch and warmup including 25 pushups
Leg press: 100 at 90lbs, 75 at 140 lbs, 50 at 190 lbs (not including weight of machine)
Leg extensions: 2 sets of 25 with 45 lbs, 1 set of 25 with 50 lbs
Incline BP machine: 12reps at 100, 12 reps at 110, 12 reps at 120
Cable flyes, 1 arm alternating: 1x12x30, 2x12x40
Tricep presses: 12 at 50lbs, 2 x 12 at 60lbs
Dips: 3 sets of 12 with body weight
Lateral raises: 3x12x15 lbs
Decline crunches with 25 lb plate: 50

Workout was not strenuous today, our trainer suffered a bad sprained ankle and was running late, so we didn't get to workout as long as I wanted to.

Anyway, I finally lost some weight, so I have something to celebrate.

[namtrag]

Hi Hibby,

Application is being overnighted today, it is done!!! Now we just have to pray he gets into the Honors College, and also that he gets the $4,000 per year scholarship and the in-state tuition status. He really wants to go to USC, and we can't afford it without the in-state tuition.

He's also going to apply to UVA and VT just in case.

[Chubby Mom]

Drum roll please....

Weight:214 on the nose, down 3 lbs from last Tuesday's weigh-in. Yesssssss!!!!!!
.


This is Wonderful! Congratulations. :D

Good luck and a prayer for your son.

[thr61]

Congrats on the weight drop. I can't seem to make that break-through myself, but figure I need to give myself a few weeks of eating clean(er), adding more protein, and trying to restart my metabolism.

Your success proves it can be done!

BTW: I am deep in the process of my 17 year old applying to colleges as well. East Coast private school tuition is enough to put anyone off food, so maybe this will help!

[Odin1970]

Drum roll please....

Weight:214 on the nose, down 3 lbs from last Tuesday's weigh-in. Yesssssss!!!!!!
Over Thanksgiving to boot. I am feeling great right now as you can imagine.

Measurements
Fat calipers: 6 pec, 16 belly, 7 front of thigh (lowest totals ever of 29 cm!!!).
Neck 17 (same as last week)
Waist at belly button 40 (down 3/8, yay)
Shoulders 49 3/4 (down 1/4)
Chest 44 (down 1/8)
Torso 38 (down 1/4)
Thigh 24 3/4 (down 1/8)
Calf flexed 17 3/8 (down 1/4)
Bicep flexed 15 7/8 (down 5/8 in one week, sob!)

Anyway, I finally lost some weight, so I have something to celebrate.

The calipers suggest to me you are loosing fat. You have been consistent mike, and thats the key here. Having a bad day or a bad week is okay, its the big picture that is most important.

The evidence is your measurements. Congrats on the positive results, and remember consistancy is key !

[namtrag]

Thanks everyone, just got to keep on going. 210 is the next barrier!!!

I started at 234 right after Labor Day, so I have lost 20lbs in 2 months and 3 weeks or so. I think this is the longest it's ever taken me to lose 20lbs, but it is also probably the healthiest way I've ever done it, too. Usually, I eat 1200-1400 calories a day, lose 20 lbs in 6 weeks, and promptly gain it all back and then some. This time, I am trying to do the slow and steady method so I can keep my lifestyle this way after I get to my goal of 190-195.

I am about halfway there!!!

[exhibita]

Thanks everyone, just got to keep on going. 210 is the next barrier!!!

I started at 234 right after Labor Day, so I have lost 20lbs in 2 months and 3 weeks or so. I think this is the longest it's ever taken me to lose 20lbs, but it is also probably the healthiest way I've ever done it, too. Usually, I eat 1200-1400 calories a day, lose 20 lbs in 6 weeks, and promptly gain it all back and then some. This time, I am trying to do the slow and steady method so I can keep my lifestyle this way after I get to my goal of 190-195.

I am about halfway there!!!

Awesome. I have total respect for anyone who can lose weight this way and be consistant about it.

Great work!

[namtrag]

Tuesday 11/29 food

Today my food wasn't as good as I wanted to eat. We went to Tijuana Flats with clients.

Pre workout: 1/2 banana, 1 cup soy milk, 1 scoop bomber blend smoothie.
Post workout: 3.5 oz of beef jerky, 2 oz of peanuts
Lunch: I did manage to eat just a chicken and black bean burrito, with fat free sour cream for lunch. Stayed out of the tortilla chips.
Afternoon snack: 1 oz of peanuts (aagh, won't bring them in a baggie anymore, I ate too much today)
Supper: wife made a stew out of turkey kielbasa, carrots and potatoes. I ate a bowl with just 1 small potato, 5 baby carrots, and about 3 oz of sausage
Snack: 1.25 cups of cottage cheese

Totals: 1952calories 77g fat 133g carb 186g protein

Outgo: 3072

Deficit for day: 1120

[namtrag]

Wednesday 11/29

Walked 1 mile, ran 2 miles

Breakfast: 4 eggbeater eggs, 2 servings of oatmeal with 1/4 cup of soy milk, 1 oz of sugar free creamer in my coffee.

Snack: 12 oz of cottage cheese, 1 cup of grapes

Lunch: had a salad from Wawa purchased by my wife. it was called a chicken, walnut, cherry salad. It had lettuce and feta cheese too. High in fat but not too much was saturated

Snack: 1 oz of peanuts

Supper: 5 oz grilled chicken breast, 1.25 cup of microwaved mixed vegetables (peas, carrots, grean beans)

Snack: 1.5 cups of cottage cheese

[Hibiscus09]

Drum roll please....

Weight:214 on the nose, down 3 lbs from last Tuesday's weigh-in. Yesssssss!!!!!!
Over Thanksgiving to boot. I am feeling great right now as you can imagine.


Congrats on your weightloss success, Mike! :)

I'll keep your son in my prayers. I hope he gets accepted at the Honors College. :)

[namtrag]

Thanks everyone for the encouraging words, they really help!

I found the answer to help me stop putting creamer in my coffee and wasting my calories on something so foolish: Splenda now comes in flavors, we have vanilla and hazelnut, and zero calories. So now I can flavor my coffee without those ridiculous creamers!

[Odin1970]

Thanks everyone for the encouraging words, they really help!

I found the answer to help me stop putting creamer in my coffee and wasting my calories on something so foolish: Splenda now comes in flavors, we have vanilla and hazelnut, and zero calories. So now I can flavor my coffee without those ridiculous creamers!

Coffee has been one of the vices I had to cut. I (like you) was getting killed on the cream and sugar, once in a while I'll take it black now.

[jaguarr]

Mike, you're making some very good, steady progress these days. It's good to see. You've worked very hard to get your diet on track and your lifting has been very consistent. Good to see you getting your just rewards for a job well done.

jag

[namtrag]

thanks jags!

totals for the day 2057 calories 59g fat 187g carb 199g protein

total outflow: 3138

deficit for day: 1089

deficit for week so far (tu-wed):2209

[namtrag]

Didn't keep track of my food intake on Thu-St since I was in Las Vegas. I didn't eat too well, quality wise, but I don't think I ate too much quantity wise.

I walked a mile and ran a mile Thursday morning before I left, then worked out semi-strenuously at a friend's house in Las Vegas Thursday evening and did back and bicep stuff.

Then on Saturday I worked chest and triceps at a Gold's gym. I did flat bench dumbell presses, incline dumbell flyes, bodyweight dips, low to high cable crossover flyes, tricep pushdowns with rope, and bench dips with 25lb plate on my lap.

Today, I walked 1 mile and ran 2 miles, and got back on the diet: one cup of eggbeaters, 2 servings of oatmeal with 2 oz of 1% milk.

Rest of the day food:

1 cup cottage cheese with small can of water packed tuna
1 oz peanuts
1 3/4 cups of homemade chili with meat and beans over 1 cup of rice
1/2 cup of frosted mini wheats dry
smoothie with 1.5 cups of 1 % milk, 2 scoops of vanilla bomber blend, 1/2 banana and a bunch of ice

Totals 2125cal 55g fat 199g carbs 211g protein

My wife bought me some fresh brocoli Sunday night, so I will try to eat a vegetable on Monday

[namtrag]

Monday 12/4

Got stuck in traffic on the way to the gym. I had good intentions of starting to lift 4-5 times per week instead of twice. Got there in time to go on the elliptical for 15 minutes, then I did, 3x10 lat pulls, 3x10 one arm db rows, and 3x10 t-bar rows (they have an apparatus where you lie face down and do it, pretty cool). Ran out of time, and hit the shower.

My plan is to try to do back and biceps on M and Th, Chest and tri on Tu and Fr, then legs on Saturday when possible. I will continue to try to do some cardio 4-5 times a week as well.

Before my workout, I had a smoothie with 1 scoop of bomber blend, 1 cup 1% milk, and 1/2 a banana, with lots of ice.

After the workout I had a Clif Bar.

[namtrag]

Here is a pic of me working out at a friend's garage on my Vegas trip last week. I think I am finally starting to look like I lift weights.

[Chubby Mom]

Sounds like a good workout plan Looking good in the pic :D

[namtrag]

Mondays totals: 2089calories 55grams f 200grams c 205grams p

Tuesday 12/5:
Made a protein smoothie before the workout, one scoop of Dave Draper Bomber Blend Vanilla (this is good stuff), 1 cup of orange juice, and a bunch of ice.

Went to my trainer for weigh-in and measuring. Down another 2lbs to 212lbs. My measurements were also trending down, all were taken cold

Shoulders: 49 1/2
Chest: 42 3/4
Torso: 38
Thigh: 24 1/2
Calf, flexed: 17 1/4
Biceps flexed: 16
Belly at navel: 39 (down a whole inch, yippee!)
Neck: 16 1/2 (down a half inch)

Body fat: 6 cm at pec, 15 cm at belly, 7cm on front of thigh, total 28

Workout as follows:

Squats: 8x135, 7x145, 6x155, 5x165, 4x175, 3x185, 2x195, 2x225
SLDL using bowflex: 3 sets of 20
Seated smith machine shoulder presses: 12x20 (no bar weight),12x30,12x40
Did 3 sets of flyes and bench presses on Bowflex, doing them like this: incline flye, incline press, straight flye, straight press, decline flye, decline press (that's 1 rep), did 3 sets of 10 reps.
Front alternating dumbell raises, backhanded, all the way up to vertical, 3 sets of (10x15lbs, 10x10lbs, 20x5lbs)
Bodyweight dips: 3 sets of 20
Figure 8 abs: 3 sets of 15

I don't know what I am doing right, but I have dropped 5 lsbs in 2 weeks, after 3-4 weeks of virtually no weight loss. Haven't changed a thing, I think my body just finally gave up fighting me.

[Odin1970]

Whats happened is you stayed consistant. Even if the scale didnt move or you didnt have an immediate validation, you stayed the course.

If you can achieve consistancy, and string together months of it at a time you will hit your goal sooner rather then later.

[Chubby Mom]

5 lsbs Namtrag :D That is so great! Happy For you.

[namtrag]

Tuesday final totals 2148 61 210 199

Wed 12/6 Walked 1 mile, ran 2 miles
Ate 2 servings of oatmeal with an oz of 1 % milk, and 4 eggbeater eggs
Snack: 2oz of roasted peanuts
Lunch:12 pieces of sushi rolls, 4 cups of garden salad, 1 serving of fat free balsamic dressing
Snack: 1 piece of Godiva chocolate from the gift box we received at the office today (couldnt resisit)
Snack: 4 oz of beef jerky
Supper: 6 oz of chicken breast from the grill, 1 cup microwaved mixed veggies
Snack:Smoothie with 1 cup 1% milk, 1/2 cup oj, 1 1/2 scoops of Bomber Blend Vanilla protein powder

Totals for Wed 2003 60 186 187

[namtrag]

One thing I was told by my trainer at Tuesday's weigh-in and measurement: he said he was starting to be able to actually see my ribs. That's something you don't hear every day, but I guess it's a good sign about my body fat going down!

[namtrag]

Thursday 12/7

Smoothie with Bomber blend vanilla and 1 cup oj, and lots of ice. Then I headed to my workout

Speed squats at cable crossover with 150 lbs on each side: 3x25
1 leg lying hamstring curls: 25x25, 15x30, 15x35 (I had to use both legs in the 3rd set, why are my hams so friggin weak?????)
Standing calf raises at smith machine on block of wood: 25x90, 2x25x190
Barbell pullovers laying on bench: 2x10x50, 1x10x60
Bowflex:1 arm rows and pull downs 3x20
abs: 50 decline crunches with 25lb plate on chest

Finished with EZ Curl barbell curls wearing arm blaster: 7x110, 7x120, 10x110

This is the heaviest I have ever done on the barbell curls, it felt good to do it. I only cheated a little, the main thing I had trouble with was lowering the weight back down under control.

[namtrag]

Anyway, today, my biceps don't hurt from yesterday's barbell curls, but my the lower outsides of my forearms are killing me.

Thursdays food total 2115 79g fat 159g carbs 203 g protein

Friday 12/8

Had a smoothie with one scoop of vanilla bomber blend, 1 cup 1% milk, half a banana, and lots of ice.

Then I went to the gym and did chest as follows:

Flat bench db presses: 1x10x45, 2x10x60
Incline db flyes: 3x10x30
Incline db presses: 2x10x45, 1x8x45
Decline bb presses: 1x10x135, 2x10x155
Cable low to high flyes: 1x6x40, 1x80x30, 1x12x20
Standing alternating db overhead presses: 1x7x30, 2x10x25
Dips: 3x10
10 minutes on elliptical, my heart rate was 120 when I stepped on.

[namtrag]

Friday's total food was 2396 87g fat 188g carbs 228g protein

The bad thing was, I ate some lowfat microwave popcorn and some Godiva chocolates at the office in the evening. I had to stay late and was getting really hungry, so I ate what was available in our kitchen. Oh well, didn't overeat calorie wise, just didn't eat well.

Saturday morning I got up and it was 17 degrees, but not that cold feeling, because there was no wind. I walked a mile, then ran 2 miles.

Got home and ate 2 servings of oatmeal with 1 oz of 1 % milk and a cup of eggbeater eggs.

[namtrag]

Took my blood pressure at home, did it 2x to make sure: 115/75, 108/76. This is about the best it's ever been, so I guess the diet and exercise is paying off in an important way, not just looks, but actual health.

[namtrag]

Saturday the rest of the day I ate the following:

for lunch, a leftover hamburger patty, and 2 cups of raw broccoli with fat free Italian dressing

snack, 1 oz of peanuts

at daughter's swim meet: 1 oz of peanuts, 2 oz of beef jerky, 1 little pack of worthless sugary fruit snacks

supper, McDonald's CHicken Bacon Salad, with lo cal Newman's Own Dressing

Snack: smoothie with 1.5 cups 1% milk, 1/2 banana, 2 scoops of Vanilla Bomber Blend, and a bunch of ice cubes.


totals: 2062calories 82g fat 160g carbs 184g protein

[namtrag]

Sunday

Breakfast: 4 eggbeater eggs, 1 serving of oatmeal with 1 oz of 1% milk
Snack: cannot lie, had a Pepperidge Farm Pirouette Cookie, but just 1

Then I paid for it, I walked a mile, then ran 4 miles. Then I spent an hour hacking back our 2 crape myrtle trees.

when I went inside afterwards, I weighed 206. Either I lost a lot of weight recently or I got very dehydrated (I am sure the latter).

Made a banana, milk and protein powder smoothie for lunch. Also had some peanuts.

[namtrag]

I posted some new progress photos on my bodyspace if anyone needs a good laugh!

[Original Poster]

[QUOTE=namtragI posted some new progress photos on my bodyspace if anyone needs a good laugh![/QUOTE]


Nothing to laugh about there. Well maybe the tidy whitey shot. LOL
I'll let the ladies comment on that one. :eek:

Mike,
You are doing very well.
Keep up the great work.

[namtrag]

Chi, I forgot to delete the tighty whitey one!!!

[SR800]

Good work, but yeah, that whitey shot has got to go!

[namtrag]

Ate a little bad yesterday, didn't enter it in Fitday. Went to mom's and had some beef stew with some buttered and broiled French bread, and a couple of pieces of chocolate.

Got back in the saddle today. Today I did back exercises. 100 crunches, followed by shoulder width overhand pullups, which I can't do, but I tried my best. I pulled as far up as I could, 5,4, 3, 3,2,2,1 for a total of 20. Then I did bentover barbell rows, 8x70, 8x90, 3x8x100. To finish up I did dumbell rows: 8x60, 3x8x70, 1x8x80.

I had a protein shake with 1 cup of 1% milk, 1/2 banana,and 2 scoops of Bomber Blend Vanilla before the workout. After the workout I had a Kashi Go Lean Crunch Bar, and 1.5 cups of low fat cottage cheese.

For lunch, went to Chinese restaurant, had egg drop soup, and "special" diet dish of chicken and vegetables (says no oil, and I didn't see any evidence of any in my meal). It was served with steamed rice, which I didn't eat.

In the afternoon, I ate about 1-2 oz of deer jerky brought in by a colleague

Then I had a board meeting tonight, so I didnt eat dinner, got another Kashi bar and 2 oz of beef jerky on the way to the meeting.

At the meeting I had an oz of peanuts and a small piece of peanut butter fudge.

Finally when I got home I had a boneless pork chop and a half cup of spanish rice at 9:30

As best as I can figure my totals 2214 69g fat 165g carb 244g protein

[namtrag]

Tuesday

Didn't go to trainer, I had a class closer to my house, so I went to my alternate gym. I am working with a friend who is a competitive bodybuilder via email, and he is helping me incorporate some of his nutrition and workouts. I have done pretty well on my own, and with my client who works out with me, but I am ready to get more serious about actually competing someday, so this bodybuilder I know is helping me.

I am having a little trouble with the diet part of it. Bodybuilder friend has me on a fat cutting diet of sorts. I know what I need to eat, but haven't been able to shop for all the stuff yet. But I will tomorrow evening.

Today: Breakfast-2scoops chocolate bomber blend, 1 cup of water, 2 tbsp of sugar free swiss mocha, and ice. Tastes real good. At my friend's behest, I am going cold turkey on milk, and oj in my smoothies.

Workout- walked 40 minutes at 4 mph pace on treadmill. Heart rate hovered around 100 bpm, is that high enough to get any benefit?

Then I did: body weight dips: 15, 12, 12, 12, 10
flat bench dumbell presses: 12x45, 3x10x40, 9x40
alternating db shouldr presses standing: 10x25, 4x10x20. Weak here, need to work on it more often
Pushups with feet elevated on step aerobics platform (tried to do a total of 50 in as few sets as possible) Thought it would be easy, but it makes a big difference at the end of the workout: 19, 10, 9, 9, 8, for a total of 55

Ate an EAS carb control bar as a snack

For lunch during my class I went to Mo's southwest grill, got a salad without the hard shell, got it in a bowl. It had lettuce, chicken, a little bit of black beans, and some shredded cheese. Instead of dressing, I put a bunch of salsa on it.

At the break in the afternoon, the instructor brought in all kinds of bad stuff. I avoided the cookies, candy, etc and ate about 1.5 oz of cashews instead.

Then after class I had to rush home for my daughter's school Christmas concert. I ate a can of Progresso chicken and rice soup. About 220 calories in total. Not exactly what Todd said to eat, but I was starving and had less than 5 minutes to eat. In fact I ate it out of the can.

Now it's 9 and I am starving, as best as I can calculate I have had about 1400 calories so far. I think I will make a protein shake.

I need to shop for all the stuff that I need so I can eat better stuff, but I did as well as I could. I need to buy egg whites, protein bars for those times when I am out of the office and can't eat real food, chicken breasts, potatoes, brown rice, carrots, etc. so I can get into the really clean eating.

Someone please post to my log, I am getting lonely lately hehehehe

[thr61]

Mike,

Sounds like we both suffer from some of the same challenges with food -- work and kids create schedules and lack of access to the clean stuff and so we end up with less than ideal days. had a similar situation out with friends on Sunday night -- great spanish food, but lots of rice, black beans, pork, tortillas, etc. Nothing fried and no booze, but still not straight grilled chicken and good veggies!

You are clearly making progress in the weight loss and your motivation is high, which means that you will keep on with the intensity of your workouts. I am just waiting for my weight loss phase to kick in as I am stuck at the same weight even with better eating and consistent workouts.

Let's keep going!

[SR800]

I like the variety in your diet. Going overboard clean is not necesarry unless you want to be competitive. Obviously stay away from big macs and have many foods with you, in the car, and at work so you can always have something. I try to cycle a variety of foods so I do not get bored. Keep it up, slow and steady wins this race.

[namtrag]

Thanks THR! It's hard at our stage in life. I am trying to be patient and realize even with a few sorta weird choices, I am still eating at least 1000% better than I used to.

And SR, I do want to compete, or at least give it a good shot, so I am trying to eat even cleaner than I do now. I am going to try not to be obsessive with it though. I don't think cheating on Christmas or NY is going to be the end of the world.

I really want to see how far I can go, because I have been pudgy for 35 years, and I think there is a lean person in here just waiting to get out!

[Chubby Mom]

Love the new pics Mike Looking Good :D You want to compete that is great you can do it :D

[namtrag]

Thanks Rosanne!

Wednesday stuff:

Walked for 40 minutes

Ate an omelet with 3 eggs and added some fresh broccoli which cooked nicely.

Went to class again, and was captive all day except for lunchtime. I ate about an oz of cashews at break. Then for lunch I had a chicken caesar salad with the dressing on the side, and I used just a drizzle of the dressing. In the late afternoon after class, I went to the Walgreens and got an EAS Carb Control Bar.

For supper, I had stir fried beef with carrots and broccoli, and probably will have a big bomber blend smoothie with lots of ice and a little bit of sugar free swiss mocha.

I weighed 209 on my scale this morning, which is usually a lb lighter than my official weigh in scale at my chiro's office, but still, that would mean I am down another 1-2 lbs since last week.

Tomorrow is the big shopping trip to get some more good food.

[Hibiscus09]

Hi Mike! I like the new photos also. You're looking great!

[namtrag]

Thanks for the flattery, I'll take it anytime.

Thursday 12/14

Weighed and measured today since I was in a class Tuesday. Great news. I am down another 1.5 lbs to 210.5. This ties my lowest weight that I got to in fall of 2005. This time, I plan on keeping going. I am not going to quit.

Measurements:

Weight 210.5
Body fat measurements: Pec 6, stomach 14, thigh 7, total 27, lowest yet
Shoulders: 50 3/8
Chest: 43 1/4
Torso: 37 1/2
Thigh: 24 1/8
Calf flexed: 17 1/8
Bicep flexed: 15 3/4
Waist at belly button: 38 7/8
Neck: 16 1/4

Today's workout:

Static squat, 3 at 60 seconds holding a 40 lb plate
Cable stiff leg deadlifts: 3x20x150
Reverse lunges on Ironmaster machine: 3x12x135
Cable rows on bowflex: 3 sets 12
Seated cable crossover lat pulldowns: 3sets of 20
EZ Bar Curls 21's(7 halfway, 7 halfway to full, 7 all the way): 2 sets at 70, 1 set at 80
Barbell shrugs: 20x210 20x250 20x270
Standing upright double bicep cable curls: 3x20x30
Seated incline alternating db curls:3x12x25
Decline crunches with 40lb plate: 3 sets of 50

Starting to get scared, it doesn't look like me in the mirror anymore, it looks like a bodybuilder.

[namtrag]

Thursday's food

Preworkout: 2 scoops chocolate bomber blend, 1 tbsp of sugar free swiss mocha, 1 cup water, bunch of ice cubes

Post workout: EAS Carb Control Bar

Lunch: 6 oz of pulled pork bbq, it was pretty lean, 1 oz of bbq sauce, 2 cups of green beans

Snack: EAS Carb Control Bar

Supper: 5oz chicken breast, 2 cups lettuce, with a little bit of Kraft Free Italian Dressing, 1 small sweet potato with no toppings

Nightime snack to come, probably another bomber blend mix

Total consumption: 1795 47g fat 134g carbs 219g protein

[namtrag]

Friday

Preworkout: 6 egg omelet using egg whites, with broccoli

Workout, 30 minutes on treadmill, walking at 4mph, level 2 incline
Flat bench barbell presses: 8x135, 2x185 (thought I was stronger than I really am), 8x155, 8x155, 7x155, 5x165

Incline bb press: 1x4x135 (with spotter helping on last rep), 2x8x105

Pushups: 25, 15, 10

Post workout: 2 EAS 100 calorie carb control protein drinks, 1/2 banana
1 tbsp of sugar free french vanilla coffee mix in my coffee

Lunch: 4 oz salmon cooked in microwave, 1 sweet potato no toppings

Snack: 2 more EAS 100 calorie Carb Control Protein shakes

[namtrag]

I am switching to a diet given to me by a ranked bber from Canada. Today is the first day I have been able to do it. I will be replacing the EAS low carb protein shakes with old fashioned protein powder mixed with water and ice in a blender, just as soon as I can get a blender for my office. Anyway, he is getting me to be pretty strict for now, especially with condiments. Also, he is getting me to make my protein shakes with water instead of OJ or milk, so that will probably help me lose weight in and of itself.

Today so far through the afternoon snack, meal 4 of 6, I am at

1018 19g fat 82g carb 126g protein.

Not bad macros, eh!

[Chubby Mom]

Good luck with the new Diet Mike have a Great Weekend :)

[SR800]

Good luck with the diet. Having to have shakes with water is why I hope to never have to cut again!

[namtrag]

It's not too bad if you put a tablespoon of sugar free swiss mocha in the blender too

[namtrag]

Friday food:

Pre workout: 6 egg white omelet with fresh broccoli and a sprinkle of parmesan
Snack: 2 EAS 100 calorie low carb protein drinks
Lunch:4 oz salmon steak with sweet potato, no toppings
Snack: 2 EAS low carb protein drinks
Dinner: 7 oz grilled chicken breast, cup of broccoli, carrots and snap peas from Outback. The veggies tasted too good, so I think they had butter on them, so I put a tbsp down on fitday
Snack: 2 scoop bomber blend protein powder, 1 tbsp of sugar free swiss mocha, cup of water, and lots of ice.

Totals: 1736 calories 48g fat 94g carbs 226g protein

[Forge3]

well..you shaved off 15 lbs since you started. And the body fat is trending down as well. Sounds like you are making good progress. Are you feeling differently from when you started? (I.E. more energy)

[namtrag]

Hey Forge

Actually I am down 24 since Labor Day, I started at 234.5 now I am 210.5. I feel so much better, more energy during the day. I also sleep much more soundly at night. It used to take me a long time to fall asleep, now I am out very quickly. I have also stopped snoring, which makes my wife very happy.

[namtrag]

Today I did legs alone for the very first time, used a workout devised by the guy who is helping me with my diet.

It was a killer!
Walked on treadmill for 40 minutes, at 4mph, and uphill grade of 4, maintained heart rate at about 114bpm.
Standing calf raises: 5x15x260 on Cybex machine
Squats: 15x135, 9x185 (first 2 sets I dont think I was going deep enough plus 185 is way too much weight), 15x155, 15x135, 9x135, 5x135
SLDL with barbell: 2x8x135, 2x8x155, 1x8x185

I don't think I will be able to walk tomorrow!

[namtrag]

Sunday

I feel good sitting or standing, but the transition from one to the other is killer. My quads are very sore, and as it usually hurts worse two days later, I am really in for it tomorrow.

Today I am resting, no walking, no wieghts.

I had a 6 egg white omelet with about a half cup of broccoli in it and a sprinkle of parmesan.

Went to church for the first time in a while, so didn't get my second meal until 1:00, 2 EAS 100 calorie Carb control protein shakes.

Feel proud of the workout on Saturday, will try to do the squats with better form next time.

[SR800]

Good work, I think it is much more import to go as deep as you can without bending forward and let your form dictate the weight. It is to easy to get trapped into very heavy weights and not much squat.

[namtrag]

Sunday food

Meal 1: 6 egg white omelet with broccoli and a sprinkle of parmesan
Meal 2: 2 EAS carb control advantage vanilla shakes, 1/2 eas advantage bar
Meal 3: 4 oz salmon, 1 baked potato with 10tbsp of pace salsa
Meal 4: Protein smoothie, 2 scoops Dave Draper Bomber Blend Chocolate powder, 1 tbsp of Sugar Free Swiss Mocha, 1/2 banana, 1 cup of water, bunch of ice cubes
Meal 5: 4 oz turkey breast, 1 cup of brown rice, 1/2 cup of green beans
Meal 6 to come: same as meal 4, less the banana

Totals 1851 calories 32g fat 163g carbs 225g protein

[namtrag]

Monday

Still in extreme soreness in my quads from the squats Saturday. Stangely, my back and hams do not hurt in the least form the deadlifts.

Ate a 6 egg white omelet with a cup or so of broccoli cooked in it.

Went to the gym and walked for 40 minutes at level 4 on a 4 incline. My heart rate was about 120 the whole time. I walked like I was crippled for the first 5-10 minutes because of my quads, then some blood pumped in and felt better.

Did 100 crunches.

Then worked on back stuff recommended by the bber who is helping me out.

Pullups: still can't do em, but I try. I got up to my nose at the bar 2 or 3 times. Anyway, did 3, 4, 3, 3, ,3, 2, 2 as far up as I could pull myself

Then did underhand grip bentover barbell rows: 8x70, 8x90, 8x100, 10x100, 8x110

Then some dumbell rows: 8x60, 10x70, 9x75

Drank 2 EAS 100 calorie Carb Advantage shakes, and ate half a banana after the workout

[Odin1970]

Hey mike,

Glad to see you are still hitting it hard man. Congrats on your gains, your new pics reveal good progress.